ADELANTE!

Sunday, 01-04-2009 57:18 gaining strength with Rudy at Memorial Park ~ 8M Monday, 01-05-2009 AM: 57:08 easy around the Seabrook Trails ~ 8M PM: 41:11 easy with Rudy at Jenkins Park, 15 x 100m strides ~ 7M Tuesday, 01-06-2009 AM: 57:10 easy over the Kemah Bridge in the rain ~ 8M PM: 39:13 easy around Town Lake ~ 6M Wednesday, 01-07-2009 AM: 20 min warm-up, 3000m in 9:45 , rest 3' jog, Go Home ~ 5M PM: 1:09:01 around Town Lake in Austin ~ 10M Thursday, 01-08-2009 AM: 20 min warm-up, 6 x 400m, rest 4 min ~ 6M 68.86 (?), 62.50, 63.85, 63.76, 64.50, 65.16 (Avg., 64.77) PM: 34:33 regeneration around La Porte ~ 5M Friday, 01-09-2009 AM: 57:02 easy around the Seabrook Trails with Chad ~ 9M PM: 29:07 easy around Jenkins Park with Rudy, 10 x 100m strides ~ 5M Saturday, 01-10-2009 AM: 38:37 progressive around the Seabrook Trails ~ 6M PM: 37:10 easy around Sylvan Beach with Rudy ~ 5M Total 88 Miles

Sunday, 12-28-2008 54:52 fast + 6k tempo in 22:13 ; total, 1:17:05 ~ 12M Monday, 12-29-2008 AM: 49:19 easy on the Kendall Canals ~ 7M PM: 52:25 easy on the Kendall Canals ~ 7M Tuesday, 12-30-2008 AM: 20 min warm-up, ~ 7M 3 x (5 x 400m) in 68 sec . Rest 1:30 / 5 min 69-68-67-67-68, 67-67-67-68-69, 69-69-68-69-67 PM: 20 min warm-up, ~ 4M 4k progression attempt (800m in 2:51, cancel) Wednesday, 12-31-2008 AM: 57:17 easy around Kendall ~ 8M PM: New Year's Eve Dinner at Abu's Thursday, 01-01-2009 AM: 13:09 warm-up, ~ 9M 11km tempo in 39:49 PM: Start Drive to Houston Friday, 01-02-2009 Deathly Ill (102.5 degree fever) Saturday, 01-03-2009 18:33 weakly and easily around Seabrook + exercises ~ 3M Total 57 Miles

Training Goal 4,000+ Training Miles (avg 75+/week) Racing Goals Top 15 USA Championship sub-2:25:00 Marathon sub-1:08:00 Half Marathon 3:15:00 Ultra Marathon (50K)

Monday, 12-22-2008 AM: 50 min steady on the Kendall Canal ~ 8M PM: 40:29 easy on the Kendall Canal ~ 6M Tuesday, 12-23-2008 AM: 38:53 easy on the Kendall Canals ~ 6M PM: 15 min easy to MDCC (Track under Construction) ~ 2M Wednesday, 12-24-2008 20 min warm-up, ~ 6M 2 x (4 x 600m) in 1:50-1:46-1:42-1:38 rec. of 2:00-1:40-1:20 & 5 min 1:53, 1:45, 1:42, 1:40 / 1:50, 1:46, 1:43, 1:39 Thursday, 12-25-2008 49:24 easy around Kendall + exercises ~ 7M Friday, 12-26-2008 AM: 1:25:10 easy around Kendall ~ 12M PM: 35:05 easy around the Hammocks with Eduardo + 2000m in 5:58 71-2:24-3:36-4:47-71 ~ 6M Saturday, 12-27-2008 AM: 50:55 easy on the Kendall Canals + 12 x 100m uphill ~ 8M PM: 51:59 easy on the Kendall Canals ~ 7M Sunday, 12-28-2008 54:52 fast + 6km tempo in 22:13 for 1:17:05 total ~ 12M Total 80 Miles

Monday, 12-15-2008 AM: 1:16:18 easy on double loops around the Seabrook Trails ~ 12M (Splits - 38:20 / 37:58) PM: 40 min easy with Rudy around Jenkins Park + exercises ~ 6M Tuesday, 12-16-2008 47:40 easy + 8 x 1:30 uphill (4' rec.), total time, 1:33:25 ~ 12M Wednesday, 12-17-2008 AM: 46:49 easy around the Seabrook Trails with Chad ~ 7M PM: 29:02 easy,around Jenkins Park with Rudy, 8 x 100m strides ~ 5M Thursday, 12-18-2008 AM: 20 min warm-up, 2 x 2000m in 6:08, 6:13 (rec. 5') ~ 7M PM: 15 min warm-up, 6 x 1km in 3:17, 3:14, 3:11, 3:13, 3:11, 3:12 (rec. 200m) ~ 7M Friday, 12-19-2008 AM: 46:20 easy around the Seabrook Trails with Chad ~ 7M PM: 52:06 easy around Jenkins Park with Rudy + exercises ~ 7M Saturday, 12-20-2008 Drive to Orlando, FL Sunday, 12-21-2008 29:23 easy around Disney World ~ 4M Total 74 Miles * So I am quite impressed with my recovery week last week of 69 miles. I was able to run quite healthy all week and showed no real signs of the 50km other than a depleted

Monday, 12-08-2008 57:49 easy around Memorial Park ~ 8M Tuesday, 12-09-2008 AM: 55:43 easy around the Seabrook Trails ~ 8M PM: 30 min easy evading major storm ~ 4M Wednesday, 12-10-2008 20 min easy + 11 x 200m in ~ 7M :30 (1:26), :31 (1:20), :31 (1:19), :30 (1:16), :31 (1:12), :30 (1:12), :30 (1:19), :31 (1:18), :30 (1:18), :31 (1:16), :31 (1:11) Thursday, 12-11-2008 1:07:44 easy on the Trinity River ~ 10M Friday, 12-12-2008 18:31 warm-up, 16:57 cool-down; 54:38 total ~ 8M 5.45km tempo in 19:09 3:13-3:11-3:13-3:12-3:11-3:07 Saturday, 12-13-2008 58:58 easy along the Trinity River ~ 9M Sunday, 12-14-2008 1:32:32 progression at Memorial Park ~ 15M 7.5M steady, 4.5M medium-hard, 3M fast... Total 69 Miles

Monday, 12-01-2008 AM: 57:03 around the Seabrook Trails ~ 9M PM: 34:26 easy around Seabrook + 6 x 100m uphill ~ 6M Tuesday, 12-02-2008 AM: 46:54 around the Seabrook Trails ~ 7M PM: Travel to Baton Rouge, LA Wednesday, 12-03-2008 36:26 around Highland Dr Park ~ 5.5M Thursday, 12-04-2008 AM: 48:02 around LSU's Lakes ~ 7.5M PM: 35:18 around Jenkins Park ~ 5M Friday, 12-05-2008 AM: 48:42 around the Seabrook Trails ~ 7M PM: Pre-Race Elite Banquet with Bob Kennedy Saturday, 12-06-2008 Sunmart 50K in 3:23:04 PR Sunday, 12-07-2008 31:34 recovery around Jenkins Park with Rudy ~ 4M Total 82 Miles * Alright, this has not been fun. Ever since my 2 hr 48 min long run two weeks ago, I have been quite trashed. I fear I may have pulled the roots too soon due to insecurity and curiousity. Basically, I should have saved that 25M run at sub-6:30 pace for this weekend. Oh well, lesson learned. There is still up to $1200 on the line (more like $600 for the win and another $600 for an out-of-reach CR),