ADELANTE!

Monday, 11-24-2008 AM: 41:50 easy around the Seabrook Trails ~ 6M PM: 55:14 easy around Seabrook with Rudy ~ 8M Tuesday, 11-25-2008 24 min easy + 4 x 6:00 fast, 2:00 easy up Kemah Bridge ~ 8M Wednesday, 11-26-2008 AM: 1:12:22 easy around Seabrook ~ 10.5M PM: 33:48 easy around Seabrook + 12 x 80m uphill ~ 5.5M Thursday, 11-27-2008 1:08:12 (22:37, 6:07, 5:57, 13:34, 6:46, 13:09) around UHCL ~ 10M Friday, 11-28-2008 AM: 56:24 around the Seabrook Trails with Rudy ~ 8M PM: 35:08 around Jenkins Park with Rudy ~ 5M Saturday, 11-29-2008 24 min + 12 x 600m in 1:57 , jog 200m in :53 1:54 (:50), 1:59 (:57), 1:56 (:52), 1:55 (:54), 1:55 (:54), 1:56 (:55), 1:57 (1:03), 1:52 (:56), 1:53 (:56), 1:55 (1:03), 1:54 (:55), 1:56 (:50) ~ 34:19 Sunday, 11-30-2008 1:31:55 recovery around Seabrook ~ 13M Total 84 Miles

Monday, 11-17-2008 1:28:08 around Bellevue with Brian Sell, Casey, and DeKoker ~ 12M Tuesday, 11-18-2008 46:12 easy around Bellevue with Justin & Clerc ~ 7M Wednesday, 11-19-2008 AM: Travel PM: 1:17:23 brisk (38:44/38:39) around McAllister Park ~ 12M Thursday, 11-20-2008 AM: 1:08:29 steady around the Seabrook Trails ~ 10.5M PM: 40:20 easy around Jenkins Park with Rudy ~ 5.5M Friday, 11-21-2008 20 min warm-up, 7 x 1200m in 3:54, jog 600m rest or 2:30 3:55 (2:29), 4:00 (2:33), 3:56 (2:50), 3:58 (2:34), 3:58 (2:36), 3:56 (2:45), 3:54 (2:25) Saturday, 11-22-2008 1:03:29 easy with Rudy on the Seabrook Trails ~ 9M Sunday, 11-23-2008 2:48:12 at Huntsville State Park ~ 24M Total 90 Miles * Alright, salvaged a rough week of travel and Sales Meeting, but managed to run long with Brian Sell (confidence booster), nail a run after a flight in San Antonio, and then hammer out a solid road workout at UHCL. I missed a couple of doubles, but capped off the week with a tremendous and personal-bes

Monday, 11-10-2008 AM: 57:43 easy around the Seabrook Trails ~ 9M PM: 34:49 easy around Sylvan Beach ~ 5M Tuesday, 11-11-2008 AM: Rain Storms PM: 1:08:46 easy around Seabrook, 8 x 100m ~ 11M Wednesday, 11-12-2008 1:38:59 steady around McAllister Park Trails ~ 14M Thursday, 11-13-2008 AM: Failed Attempt at Workout ~ 3M PM: San Antonio Marathon Expo Set-Up Friday, 11-14-2008 AM: 20 min warm-up, 10 x 950m in 3:05, jog 1:40 recovery 3:03 (1:42), 3:03 (1:40), 3:06 (2:02), 3:06 (1:40), 3:05 (1:38), 3:05 (1:40), 3:04 (1:44), 3:05 (1:47), 3:07 (1:51), 3:05 PM: San Antonio Marathon Expo Saturday, 11-15-2008 AM: 55:06 around north San Antonio ~ 8M PM: San Antonio Marathon Expo Sunday, 11-16-2008 Travel to Seattle Total 60 Miles

Monday, 11-03-2008 AM: 56:46 easy around the Seabrook Trails ~ 8M PM: 34:49 easy around Sylvan Beach ~ 5M Tuesday, 11-04-2008 AM: 57:48 (29:32/28:16) brisk to Pine Gully, 8 x 100m uphill ~ 10M PM: 40:10 easy around Sylvan Beach ~ 6M Wednesday, 11-05-2008 AM: 1:09:01 easy up/down the Kemah Bridge ~ 10M PM: 41:25 min easy around Sylvan Beach with Rudy ~ 6M Thursday, 11-06-2008 20 min warm-up, 10 x 800m in 2:36, jog 400m in 1:40 2:38 (1:43), 2:32 (1:43), 2:33 (1:44), 2:33 (1:46), 2:33 (1:44), 2:34 (1:55), 2:34 (1:49), 2:36 (1:48), 2:36 (1:58), 2:36 (1:47) 12k in 43:52 Friday, 11-07-2008 AM: 58:53 easy around the Seabrook Trails ~ 9M PM: 40:43 easy around Sylvan Beach ~ 6M Saturday, 11-08-2008 57:10 easy around the Seabrook Trails, 8 x 100m uphill ~ 9M Sunday, 11-09-2008 20 min warm-up, HMSA 25K in 1:29:52 5:43, 11:20 (5:36), 16:59 (5:38), 17:33 (5K), 22:22 (5:22), 28:32 (6:00), 34:02 (5:38), 35:15 (10K), 39:53 (5:50), 45:31 (5:38), 51:32 (6:00), 53:22 (15K), 57:19 (5:47), 1:03:10 (5:50)