ADELANTE!

Monday, 12-28-2009* 58:43 steady on the Kendall Canals + Technical Exercises ~ 14km Tuesday, 12-29-2009* 49:42 around MaClay Park (20' easy + 20' at 3:32/km + 10' easy) 10:12 for 1.8M Loop (5:40 pace) ~ 14km Wednesday, 12-30-2009* 1:06:53 around Seabrook Trails+ Technical Exercises ~ 15km Thursday, 12-31-2009** 52:28 to Morgan's Point + 8 Diagonals ~ 14km Friday, 01-01-2010** 1:05:21 easy on the Seabrook Trails ~ 15km Saturday, 01-02-2010** 55:01 around Memorial Park (20' easy + 20' at 3:31/km + 15' easy) 5:31 for 1M Split ~ 13km Sunday, 01-03-2010** 1:07:44 at Seabrook (30' + 10 x 1' steady, 1' easy + 20' easy) ~ 15km Total 100km (62 Miles) * 10 x 20 Sit-Ups (200), alt. 10 x 8 Push-Ups (80) ** 12 x 20 Sit-Ups (240), alt. 10 x 8 Push-Ups (80)

Monday, 12-21-2009 57:55 progression (20' easy, 20' medium, 17'55" last 5K) on Canals ~ 9M Tuesday, 12-22-2009 50:16 easy on the Kendall Canals ~ 7M Wednesday, 12-23-2009 49:12 easy on the Kendall Canals ~ 7M Thursday, 12-24-2009 56:20 progression (20' easy, 18:20 steady, 17:55 last 5K) on Canals ~ 9M Friday, 12-25-2009 47:30 easy on the Kendall Canals ~ 7M Saturday, 12-26-2009 46:50 easy on the Kendall Canals ~ 7M Sunday, 12-27-2009 57:14 suave (4:05/km) around the Kendall Canals ~ 14km Total 55 Miles (88km)

Monday, 12-14-2009 46:33 progression (15' easy, 15' medium, 15' fast) around Seabrook ~ 7M Tuesday, 12-15-2009 44:33 easy around the Seabrook Trails ~ 6M Wednesday, 12-16-2009 41:48 steady around the Seabrook Trails ~ 6M Thursday, 12-17-2009 44:59 progression (15' easy, 15' medium, 15' fast) around Seabrook ~ 7M Friday, 12-18-2009 42:18 easy around the Seabrook Tails ~ 6M Saturday, 12-19-2009 33:55 steady (6:47 pace) on Mobile, AL, dirt road ~ 5M Sunday, 12-20-2009 1:00:01 personal sensation on the Kendall Canals ~ 9M Total 46 Miles

Gimpy, it sounds like you are not following correct training plan for best results. When I hear young athletes talk about training they do, I listen very closely to words. The words I hear from you are "tired", "injured", "confused", and "unhappy". You must listen to my words clearly my friend. The biggest problem that you have is you do things in wrong order. How do I know this? Very simple. The words you use to describe your training give me picture of your training plan. Yes it is true that I don't know exactly what training you do. But trust me Gimpy, you do things wrong way. Here is my advice. And other people give their advice, and you decide what you want to do. But as for Renato, here is my advice for Gimpy. Take summer months, June, July, and August. For 8 weeks you do three types of runs. Long easy runs, long steady runs, long medium runs. I make this very simple. You know what these paces are. It is time to be simple. Build your ki

Monday, 12-09-2009 31:34 easy around the Seabrook Trails ~ 4M Tuesday, 12-10-2009 31:57 easy around the Seabrook Trails ~ 4M Wednesday, 12-11-2009 30:35 easy around Memorial Park ~ 4M Thursday, 12-12-2009 33:14 easy around Seabrook Trails ~ 4.5M Friday, 12-13-2009 31:16 easy on the Trinity River (Dallas) ~ 4M Saturday, 12-14-2009 31:37 easy on the Trinity River (Dallas) ~ 4M Sunday, 12-15-2009 32:54 (16:51/16:03) steady on the Seabrook Trail ~ 5M Total 30 Miles * Coming around as my left quad continues to gain strength and work out the fatigue and strain. With work from Kevin, I think we can get this turned around. Decently pleased at progress. Am only a few pounds over-weight, bigger issue is body fat, which as creeped up to 11% and with no runs more than 30' need to watch my caloric intake and continue working core. * Whoa, can you say I finished a full week of training, feeling better every run? Man, that feels good. Almost screwed it up today on my run as I twisted my left ank

Monday, 11-30-2009 6 miles relaxed around Sylvan Beach in 39:36 (6:36 pace) Tuesday, 12-01-2009 7 miles easy to Morgan's Point in 46:36 (6:45 pace) 6 x 100m barefoot strides Wednesday, 12-02-2009 9 miles, include 5 x 1' fast, 3' rec. last 10' progressive Thursday, 12-03-2009 6 miles relaxed Friday, 12-04-2009 7 miles relaxed on hills, 6 x 100m strides Saturday, 12-05-2009 6 miles relaxed Sunday, 12-06-2009 9 miles, include 5 x 1 fast, 3' rec. Total

Seriously, what a disaster 2009 has been, in terms of my running. A completely wasted year. By far, my best effort was the Hell's Hills 25K, in which I felt I absolutely ran myself into the ground given my fitness level. If I could produce that effort time and time again, I would be an Olympic Trialist. And so, I found myself with a chain reaction of injuries once I damaged my peroneal after Cowboy Jamboree, and once again, had very little guidance or a clear set of goals for the year. At least for 2010, I have mapped out my potential major goals and stepping stones. I will aim to be healthy in 2010 and attempt to avoid injury at all cost. I seem to get injured doing stupidities. Well, no more stupidities, I hope. This week was more recovery for my quad to once and for all rid myself of this wicked chain of injury-related events and will start from scratch on Thanksgiving with 4-mile runs until I build the proper strength. Monday - Wednesday, 11-22 to 11-25-2009 Rest Thursday, 11-2

Monday, 11-16-2009 1 hr moderate on Four Seasons Hotel-Seattle Treadmill ~ 9M Tuesday, 11-17-2009 1 hr 10' moderate on Four Seasons Hotel-Seattle Treadmill ~ 10.5M Wednesday, 11-18-2009 1 hr fast on Four Seasons Hotel-Seattle Treadmill ~ 9.5M Thursday, 11-19-2009 30' easy + 10 x 200m uphill , rec. 2' easy ~ 6M :38, :38, :37, :36, :37, :38, :37, :37, :37, :35 Friday, 11-20-2009 1 hr 10' moderate on Grapevine Treadmill ~ 10M Saturday, 11-21-2009 Rest Sunday, 11-22-2009 1 hr moderate with Rudy at Seabrook ~ 9M Total 54 Miles * Well, good and bad. Good that I started off the week healthy and rejuvenated, but bad because after Thursday's 200m uphill session, my left quad has become very fatigued. I made it through my 70' run this morning on the treadmill, but I had to wear the Zoot compression shorts. Right now the quad is very tired and very fatigued. Will opt for the 70' run again and hold off on the fartlek until Sunday.

Monday, 11-02-2009 AM: Core PM: 8.5 Miles around White Rock Lake in 1:00:23 Tuesday, 11-03-2009 AM: Core PM: 8.5 Miles out to Pine Gully and Back in 56:36 (last 1.2M in 8:11) Wednesday, 11-04-2009 AM: Core PM: 9 Miles out to Pine Gully in 1:00:52 (last 1.2M in 8:22) Thursday, 11-05-2009 AM: Core PM: 9 Miles at Memorial Park (3 loops) in 1:00:31 Friday, 11-06-2009 AM: Core PM: 8.5 Miles around Jenkins Park with Rudy in 58:31 Saturday, 11-07-2009 AM: Rest PM: 13.5 Miles around Seabrook Trails in 1:29:34 Sunday, 11-08-2009 Flexibility Total 57 Miles * Alright, a very aggressive first week of training. My AM Core work consists of a series of light lunges and then I get into a back and hip core routine. The core routine is working great, as I can feel myself running with the best posture ever in my career, but it is amazing how just 20 lunges (4 sets of 5) have absolutely killed my legs. The amount of muscle I am gaining is crazy, but my quads are tight on every single run. * Ugh.. attendi

Monday, 10-28 to Sunday, 11-02-2009 Injured

Monday, 10-19-2009 Rest Tuesday, 10-20-2009 AM: 36 Min. Test PM: Travel to Washington D.C. Wednesday, 10-21-2009 Rest Thursday, 10-22-2009 52 Min. Test Friday, 10-23-2009 30 Min. Test Saturday, 10-24-2009 Rest Sunday, 10-25-2009 AM: Travel to Houston, TX Total 15 Miles

Monday, 10-12-2009 (16 Miles) AM: 12 Min. Warm-Up, 8 x 1km Up Kemah Bridge, 12 Min. Warm-Down 3:18, 3:16, 3:16, 3:19, 3:16, 3:16, 3:15, 3:14 (6 Min. Recovery) PM: 4 Miles around Jenkins Park with Rudy, pre-storm, in 28 Min. Tuesday, 10-13-2009 (14 Miles) AM: 14 Miles at 6:18 Per Mile around Seabrook/Kemah (90 Min.) PM: Injured Left Foot Wednesday-Satruday, 10-17-2009 Injured Sunday, 10-18-2009 5 Miles with Madelyn around Pine Gully in 35 Min. Total 35 Miles

Monday, 10-05-2009 5 Miles on Cancun Ciclopista in 90-degress in 27 Min. (3:33/7:09) Tuesday, 10-06-2009 9 Miles on Treadmill in Guadalajara Crown Plaza Hotel, 60 Min. Wednesday, 10-07-2009 9 Miles steady around Chapultepec Park in 55 Min. Thursday, 10-08-2009 8 Miles with 2 Sumidas de Castila de Chapultepec in 50 Min. Friday, 10-09-2009 1 Mile regeneration in Lincoln Park in 10 Min. Saturday, 10-10-2009 Travel Sunday, 10-11-2009 9 Miles steady with Chad on the Seabrook Trails in 58 Min. Total 41 Miles * Well, would have liked to have gotten more out of my trip to Mexico, but work is the priority. I had two consecutive great runs in the Bosque de Chapultepec (8000ft) that were pure steady runs, with Thursday summitting twice the Castila de Chapultepec twice during the run, which was a nice, challenging climb. Otherwise, I was absolutely dead on Friday morning after a meeting SNAFU and then travelled all day Saturday. At least I got in an hour with Chad on Sunday afternoon. That was nic

Monday, 09-29-2009 Life Interfered - 0M Tuesday, 09-30-2009 24 Min. Warm-Up, 3 x 1600M in 4:44 with 10 Min. Recovery 4:46, 4:42, 4:45 Wednesday, 09-30-2009 AM: 12 Min. Warm-Up; 34 Min. Warm-Down (200M Jog Rest) 400M in 66, 4 x 200M in 32.6-32.1-31.8-32.4, 400M in 65 PM: 7 Miles in 50 Min. out to Morgan's Point with Madelyn Thursday, 10-01-2009 AM: 10 Miles in 69 Min. (last 1.2M in 8:00) on Seabrook Trails PM: Travel to Dallas Friday, 10-02-2009 7 Miles in 42 Min. around White Rock Lake Saturday, 10-03-2009 12 Min. Warm-Up, OSU Cowboy Jamboree 8K in 25:52 5:09, 6:18, 9:32 (3:13), 10:10, 12:43 (3:11), 19:19 (6:36), 22:31 (3:11), 3:20 Sunday, 10-04-2009 4 Miles in 24 Min. Total 50 Miles * Pleasantly surprised with this morning's workout, which was supposed to be run on Monday, but my sister-in-law had a beautiful baby boy, Juan Daniel, and I had to babysit all day and work... then when Perla came home I drove to three different tracks and surfaces and all were taken by football

And so, Chad James and I met up Sunday morning for our traditional long run. After a leisurely pace out to Pine Gully, discussing a variety of life's topics, our pace picked up as we settled on some political talk. Crossing Meyer Rd. we expected nothing exceptional but the push home. However, within a hundred meters of crossing the Meyer Rd./Todville Rd. intersection, we heard the most violent and loudest vehicular crash ever fathomed on this lonely road. As I spun quickly, I witnessed a white Ford F150 spinning violently and out of control on its roof. Instantly I thought there had a been a head-on collision at the intersection. Chad's Navy instincts took over and he easily out-sprinted me to the vehicle to check on the driver. I, a stride behind, began yelling for someone to call 911, identified an Indian woman behind her gated community, and had her call for help. This was not good. Sure enough, Chad was in a business-like deameanor and panic. I raced over to the driver'

Monday, 09-21-2009 7 Miles in 48 Min. up and over Kemah Bridge Tuesday, 09-22-2009 AM: 6 x 1600M in 4:40-4:50 with 6-8 Min. Recovery (3M) 1600M in 4:59 ~ workout aborted due to lightning/rain storms PM: 7 Miles in 44 Min. (23/21 Min.) out to Morgan's Point Wednesday, 09-23-2009 AM: 11 Miles in 73 Min. (last 1.2M in 7:25) around the Seabrook Trails PM: 7 Miles in 49 Min. up and over the Kemah Bridge Thursday, 09-24-2009 AM: 12 x 300M in 48 Sec. with 2 Min. Recovery 50, 48, 48, 48, 48, 49, 48, 49, 48, 49, 49, 50 PM: 7 Miles in 47 Min. (24/23 Min.) out to Morgan's Point Friday, 09-25-2009 11 Miles in 76 Min. (last 1.2M in 8:03) on Seabrook Trails Saturday, 09-26-2009 12 Min. Warm-Up; 20 Min. Warm-Down RunTex Cross Country 5K in 16:55 5:15, 10:52 (5:36), 16:16 (5:24), :37 Sunday, 09-27-2009 14 Miles in 93 Min. (last 5M in 32Min.) with Chad in Seabrook/Kemah Total 82 Miles * Definitely started crashing this morning (Friday) from a solid week of running. Have opted to jump in

Monday, 09-14-2009 Sick with Flu (starting Tamiflu 5-day treatment) Tuesday, 09-15-2009 6 Miles in 42 Min. around Sylvan Beach Wednesday, 09-16-2009 7 Miles in 49 Min. around Seabrook Trails Thursday, 09-17-2009 7 Miles in 48 Min. up and down Kemah Bridge Friday, 09-18-2009 7 Miles in 42 Min. around Town Lake Saturday, 09-19-2009 7 Miles in 49 Min. over Kemah Bridge Sunday, 09-20-2009 14 Miles in 88 Min. around Seabrook/Kemah Total 48 Miles * So, I have approached my recovery from the H1N1 Flu more aggressively than in the past. I am in very good fitness and cannot afford to lose too much fitness because of this bug. The Tamiflu seems to be doing a very good job of controlling my fever, although I still spend the whole night sweating. My run today went in cycles, really lethargic, decent pace, and back again. Better than nothing and seem to be feeling stronger daily. We shall see... * I don't know... I hope I am getting better. My muscles and stride today felt fluid, but once again

Monday, 09-07-2009 10 Mile progression in 64 Min. (33/31) with Rudy at Jenkins Tuesday, 09-08-2009 AM: 12-16 Min. Warm-Up, 12-16 Min. Warm-Down 8 x 1km Flat-to-Incline at 4:50 Pace (7-8 Min. Rest) 3:18, 3:17, 3:18, 3:18, 3:20, 3:21, 3:17, 3:13 (Avg. 3:17/km) PM: 7 Miles steady around the Seabrook Trails in 46 Min. Wednesday, 09-09-2009 14 Miles in 90 Min. on the Seabrook Trails Thursday, 09-10-2009 AM: 10 Miles steady in 64 Min. out to Pine Gully PM: 12 x 80M Strides (2:00 Walk) + 4 Miles in 27 Min. Friday, 09-11-2009 7 Miles in 46 Min. (24/22) out to Morgan's Point Saturday, 09-12-2009 12 Min. Warm-Up, 12 Min. Warm-Down 12 x 400M in 75-80 Sec. (Recovery 60 Sec) 72, 72, 73, 73, 72, 73, 72, 72, 73, 72, 73, 70 Sunday, 09-13-2009 14 Miles in 91 Min. with Rudy around Seabrook/Kemah Total 85 Miles * Heck of a workout this morning, as I chose to run during a monsoon. Driving to the bridge it was cloudy, but did not expect the downpour... warmed up, just some sprinkles... laced up, st

Monday, 08-31-2009 Drills + 12 Min. Warm-Down (2M) Tuesday, 09-01-2009 12 Min. Warm-Up, 12 Min. Cool-Down (7M) 18 x 200M in 32.1 Sec. with 2:00 Min. Walk 31.5, 31.9, 32.3, 32.3, 32.5, 32.3, 32.3, 32.0, 32.4, 32.2, 31.5, 32.2, 31.7, 32.0, 32.4, 32.6, 32.0, 32.2 Wednesday, 09-02-2009 AM: 72 Min. steady (last 1.2M, 7:06) to Pine Gully (11M) PM: 48 Min. steady to Morgan's Point (7M) Thursday, 09-03-2009 16 Min. Warm-Up; 24 Min. Cool-Down (10M) 6 x 800M in 2:22, 2:18, 2:19, 2:19, 2:20, 2:20 with 4 Min. Rest Friday, 09-04-2009 48 Min. recovery around Norman, OK (7M) Saturday, 09-05-2009 16 Min. Warm-Up; 18 Min. Cool-Down (9M) Brookhaven Run 5K in 16:12 3:09, 6:18 (3:08), 12:55 (6:36), 3:07 Sunday, 09-06-2009 60 Min. steady with Rudy and Chad at Seabrook (9M) Total 62 Miles * Guess I have to say I was quite surprised at my 200m speed on Tuesday's workout... one thing is for sure, I was blessed to have the track by myself and blessed to have such wonderful weather conducive to runn

Monday, 08-24-2009 48 Min. on treadmill (8mph/2%) at gym (7M) Tuesday, 08-25-2009 12 Min. Warm-Up, (10M) 4 x 8 Min. (1.45M) at 5:32/Mile with 6 Min. Recovery 8:09, 8:02, 8:04, 7:56 Wednesday, 08-26-2009 71 Min. regeneration around Lincoln Parish Park, Ruston LA (10M) Thursday, 08-27-2009 58 Min. steady (7:31) out to Pine Gully (9M) Friday, 08-28-2009 AM: 36 Min. easy around La Porte (5M) PM: 16 Min. Warm-Up, Woodlands Friday Night Lights 2M+ in 10:10 36 Min. Cool-Down Saturday, 08-29-2009 AM: 60 Min. recovery around Memorial Park (9M) PM: Drills Sunday, 08-30-2009 115 Min. progression at Seabrook/Kemah (17M) Total 75 Miles * Okay, a solid week of training. Amazingly, due to travel I could only manage a single double, with was on race-day. Race-day played out to be what I expected, to an extent. I had great sensations last week during my workouts, but was quite fatigued to start the week thanks to an over-load of drills (lunges and side steps kill me, but those are my weaknesses - h

Monday, 08-17-2009 46 Min. steady to Morgan's Point, 24'/22' (7M) Tuesday, 08-18-2009 12 Min. Warm-Up, 4800m/3500m/2300m/1230m (10M) 16:31/11:52/7:37/3:46 (6 Min. Rest); 5:30/5:25/5:17/4:53 Mile Wednesday, 08-19-2009 AM: 69 Min. regeneration (8:12) on the Seabrook Trails (10M) PM: 48 Min. steady on treadmill at 8mph, 2% incline (7M) Thursday, 08-20-2009 65 Min. easy (7:48) with Chad on the Seabrook Trails (10M) Friday, 08-21-2009 12 Min. Warm-Up, 6 x 1Km. Flat-to-Incline at 4:40-4:50/mile (8 Min. Rest) 3:22, 3:16, 3:16, 3:17, 3:20, 3:16 Saturday, 08-22-2009 AM: 56 Min. steady (7:13) out to Pine Gully (9M) PM: Drills + 12 x 100M Strides (2 Min. Walk) :17, :18, :16, :15, :16, :16, :16, :15, :15, :15, :16 ,:15 Sunday, 08-23-2009 119 Min. steady at Memorial Park/Allen Parkway (18M) Total 82 Miles * Solid start to the week. I had a great run to Morgan's Point and then absolutely nailed my first big workout of the week. However, I started feeling run-down that afternoo

Monday, 08-10-2009 57 Min. on Merrifield with Jake and Kurt (9M) Tuesday, 08-11-2009 AM: 69 Min. steady out to Pine Gully, last 1.2M in 7:15 (11M) PM: 48 Min. on treadmill at 8.0MPH and 2% incline (7M) Wednesday, 08-12-2009 12 Min., 3 x 3500m at 5:32/pace on Dad's Field (8 Min. Rest) (10M) 12:03, 12:11, 12:12 (Avg. 12:08) Thursday, 08-13-2009 70 Min. easy with Chad on the Seabrook Trails (11M) Friday, 08-14-2009 57 Min. steady and tired from Concert on Bayou (9M) Saturday, 08-15-2009 AM: 59 Min. easy around Town Lake (9M) PM: 48 Min. steady on Treadmill (7M) Sunday, 08-16-2009 116 Min. easy around Town Lake (18M) Total 91 Miles * A good start to the week with a good decision to stay in town and run with Jake on Merrifield. We blitzed the course, ran strongly uphill, floated down, and really worked well the final 4.5 miles or so... I was feeling very good, surprisingly no fatigue from yesterday's long run. Good signs. We hit Mile 5-8 at 6-min pace and then strided out to a 5:

Monday, 08-03-2009 29 Min. easy around Sylvan Beach (4M) Tuesday, 08-04-2009 59 Min. easy around Jenkins Park with Rudy (8M) Wednesday, 08-05-2009 17 Min. aborted run... still sick (2M) Thursday, 08-06-2009 46 Min. around Town Lake with Rick Wilhelm (7M) Friday, 08-07-2009 54 Min. up and down the Kemah Bridge (8M) Saturday, 08-08-2009 57 Min. at White Rock Lake with Jake and Team (9M) Sunday, 08-09-2009 90 Min. at White Rock Lake (14M) Total 52 Miles * Alright, salvaged a sick week of training, especially early on, and then got some relief traveling to Dallas with some break in the weather. However, by Saturday I was still unbalanced and my muscles were not yet coordinated nor fit. I had a pretty solid 14-miler on Sunday, with the only mile split I clocked a surprising sub-6:25 pace. Ran in my Ravenna's, which is the first time in a long time that I have run a long run in trainers and it went very well. Still need to start incorporating some supplemental exercises to get full bala

Monday, 07-27-2009 46 Min. down to 6:15 pace with Rudy at Seabrook (7M) Tuesday, 07-28-2009 12 Min. Warm-Up, 6 x 8 Min. (2300m) at 5:25/Mile (6 Min. Recovery) 7:59, 7:45, 7:42, 7:43, 7:50, 7:48 for 95 Min. Total Running (12M) Wednesday, 07-29-2009 AM: 73 Min. recovery on the Seabrook Trails (11M) PM: 45 Min. recovery with Rudy at Jenkins Park (6M) Thursday, 07-30-2009 57 Min. Fartlek 6 Min. Off - 2 Min. On at Seabrook (9M) Friday, 07-31-2009 AM: 73 Min. steady out to the Kemah Bridge (11M) PM: Rest, Breaking Down Saturday, 08-01-2009 Sick, 102-Degree Fever Sunday, 08-02-2009 Sick Total 56 Miles * Well, that week fell to pieces thanks to a viral infection passed on by my nephews. Just competely devastated and confined to bed rest. Absolutely brutal, as I had been running so well and was feeling very, very motivated (but tired). The weather has not been helpful. Looking forward to regaining my strength and building some rhythm again.

Monday, 07-20-2009 47:27 easy with Jake, Kurt, and Ariga at Mt. Creek (7M) Tuesday, 07-21-2009 12 Min., 2 x 16 Min. (4800m) at 5:24/mile (rec. 7') ~ 8M 16:01 (11:45/4:16), 16:28 (12:07/4:21) Wednesday, 07-22-2009 57:09 at steady around Bothell (9M) Thursday, 07-23-2009 AM: 43:21 hilly around Bothell High (7M) PM: 47:40 easy with Justin at Cougar Mtn. (7M) Friday, 07-24-2009 58:20 steady around Allen Parkway Loop (9M) Saturday, 07-25-2009 57:53 rough depletion around the Seabrook Trails (8M) Sunday, 07-26-2009 1:12:00 depletion around River Oaks Loop (10M) Total 65 Miles * Alright, so training has been somewhat interrupted, as I have been flown off to Seattle, WA, for a major penultimate round of interviews for the prestigious Footwear Product Line Manager position at Brooks. So, two completely full days of travel to the West Coast have thrown a monkey wrench into the training, but I am impressed with my dedication and consistency. I have not missed much training at all, and am on

Monday, 07-13-2009 54'55" steady around Town Lake (9M) Tuesday, 07-14-2009 12 Min. Up, 3 x 12 Min. (3500m) at 5:27/mile (rec. 6') at Dad's Field 11:56, 12:01, 11:54 (Total, 73'52") ~ (8M) Wednesday, 07-15-2009 AM: 72'44" steady on the Seabrook Trails (11M) PM: 45'47" steady on the Seabrook Trails in 108-degrees (7M) Thursday, 07-16-2009 72'08" recovery on the Seabrook Trails (11M) Friday, 07-17-2009 AM: 58'25" steady on the Seabrook Trails (9M) PM: 12 x 100m Strides (rec. 2') + 38'58" steady with Chad (7M) Saturday, 07-18-2009 12 Min., Lunar Rendezvous 5K in 15:45.3 , 24 Min. (8M) @ 5:03.22, 5:11.82, 10:41.98 (5:30.16) ~ 5:04 avg. pace/mile Sunday, 07-19-2009 1:55:00 at 7:20/mile at Huntsville State Park (17M) Total 87 Miles * Pretty surprising race... I debated the race the entire week and only made the decision as I was walking out the door race morning... the weather was nice, my hip felt decent, and mental

Monday, 07-06-2009 58:45 moderate on Merrifield with Jake and Millsap (9M) Tuesday, 07-07-2009 1 hr 09'28" moderate over the Kemah Bridge in rainstorm (10M) Wednesday, 07-08-2009 30 min easy + 10 x 200m fast uphill, rec. 3' (1 hr 06'52" total, 7M) :35, :35, :34, :34, :34, :34, :34, :34, :33, :33 Thursday, 07-09-2009 57'04" @ 6:30/mile on the Seabrook Trails (9M) Friday, 07-10-2009 56'19" @ 6:20/mile at Memorial Park (9M) Saturday, 07-11-2009 58'44" @ 6:00/mile around Soler's Helotes Antonio Loop (10M) Sunday, 07-12-2009 89'40" @ 6:20/mile at Town Lake (14M) Total 68 Miles * Alright, I have hopped back on the Coach Erickson train... My schedule in life has settled to the point that I think being back under Coach Erickson's direction will only keep me focused and hard... just what I need... some accountability. Already, he has me excited about my ability (2h16'-2h18' Marathon; 29'50" 10,000m; 3'50"

Monday, 06-29-2009 6 miles easy on the Seabrook Trails with Chad in 40:25 Tuesday, 06-30-2009 11 miles moderate around La Porte in 1:18:18 Wednesday, 07-01-2009 3 miles easy in 21:36 + 10 x 200m fast uphill, rec. 3' (6M, 58:48) 35", 33", 33", 33", 33", 33", 33", 33", 33", 33" Thursday, 07-02-2009 10 miles fast around UHCL in 1:03:02 6:41, 6:19, 6:21, 6:57*, 6:27, 6:50, 6:18, 17:05 Friday, 07-03-2009 6 miles moderate around the Seabrook Trails in 43:19 Saturday, 07-04-2009 3 miles moderate in 20:00, 10 x 2' fast, 2' easy on track in 1hr (9M) Sunday, 07-05-2009 10 miles easy around Seabrook with Rudy in 1:10:46 Total 58 Miles

Monday, 06-22-2009 AM: 5 miles around Sylvan Beach in 33:20 PM: 5 miles easy around Sylvan Beach in 35:27 Tuesday, 06-23-2009 2 mile warm-up, 3 sets of 5 x 400m in 69" (rest 90"/5') 72-68-69-70-70", 70-70-69-70-70", 72-70-70-70-69" Wednesday, 06-24-2009 AM: 10 miles easy regeneration with Rudy at Seabrook in 1:09:51 PM: 4 miles easy with Rudy around Jenkins Park (111-degrees) in 29:46 Thursday, 06-25-2009 AM: 2.5 mile warm-up in 20:02 + @ 7.5M tempo in 44:54 (10M, 1:04:56) 2:38, 6:13, 6:03, 6:04, 6:05, 6:05, 6:04, 5:37 (6:01 pace) PM: 3 miles easy around Sylvan Beach in 21:33 Friday, 06-26-2009 Travel to Coban Saturday, 06-27-2009 4 miles easy around Coban in 29:37 + 5 x 80m uphill (5M) Sunday, 06-28-2009 2 mile warm-up, Medio Maraton de Coban in 1:17:53 (16M) 7:05, 14:11 (7:06), 21:33 (7:21), 28:41 (7:07), 35:55 (7:14), 43:20 (7:25), 50:40 (7:19), 54:27 (3:46), 58:09 (3:42), 1:11:16 (13:06), 6:37 ~ 3:42/km avg. (5:55/mi pace) Total 65 Miles

Monday, 06-15-2009 AM: 6 miles steady around Seabrook Trails in 37:26 PM: 6 miles steady with Chad around Seabrook in 40:01 Tuesday, 06-16-2009 AM: 4 miles easy around Sylvan Beach in 31:45 + exercises PM: Rest and Recovery Wendesday, 06-17-2009 AM: 2 mile warm-up, 4 sets of 3 x 600m in 1'50"-1'46"-1'42"-1'38" 1:56, 1:51, 1:50 - 1:47, 1:44, 1:47 - 1:43, 1:42, 1:45 - 1:42, 1:42, 1:44 Recovery: 2'-1'40"-1'20'-1' / Recovery: 5/6 min PM: 4 miles easy around Memorial Park in 28:58 Thursday, 06-18-2009 AM: Travel to Seattle PM: 8 miles easy around Bothell in 57:36 Friday, 06-19-2009 AM: 10 miles steady on Crystal Mountain with Nick Stanko in 1:07:15 PM: 4 miles easy at Buck Creek in 28:00 + 2000m hard in 6:06 (5M) Saturday, 06-20-2009 AM: 5 miles easy on Crystal Mountain in 35:00 + 6 x 100m uphill (6M) PM: 3 miles easy around Crystal Mountain in 21:14 Sunday, 06-21-2009 6 miles fast down Crystal Mountain in 37:25 + 2 mile uphill in

Monday, 06-08-2009 4 miles easy around Norbuck Park in 29:08 Tuesday, 06-09-2009 3 mile warm-up in 20:59 + 6km tempo (aborted) in 21:16 (21:16, 6M) Wednesday, 06-10-2009 AM: 12 miles easy around the Seabrook Trails in 1:21:05 PM: 4 miles easy around Sylvan Beach in 30:27 + exercises (5M) Thursday, 06-11-2009 5 miles easy in 34:31 + 8 x 1:30 fast climbing (4' rest); 1:20:07 (9M) 1:31, 1:29, 1:31, 1:30, 1:31, 1:31, 1:34, 1:32 Friday, 06-12-2009 5 miles easy in West Gulph Park in Corpus Christi in 33:00 Saturday, 06-13-2009 4 miles easy in General Bravo, NL, in 29:18 Sunday, 06-14-2009 Coahuila 21K in 1:24:05 (14 miles total) 3:37, 7:08 (3:31), 11:04 (3:56), 14:55 (3:50), 18:54 (3:59), 22:42 (3:47), 26:38 (3:56), 30:25 (3:47), 34:36 (4:11), 38:26 (3:49), 42:28 (4:02), 46:44 (4:16), 50:43 (3:58), 54:46 (4:03), 58:38 (3:52), 1:02:41 (4:02), 1:06:56 (4:15), 1:11:00 (4:03), 1:15:12 (4:12), 8:53 Total 59 Miles * Well, I am quite beat up after my 25K trail race, and expectedly so, as I atta

Monday, 06-01-2009 AM: 10 miles easy regeneration over Kemah Bridge in 1:12:34 PM: 3 miles easy with Perla around Sylvan Beach in 20:47 + exercises Tuesday, 06-02-2009 AM: 6 miles moderate over the Kemah Bridge in 41:13 PM: 2 mile warm-up, 10 x 200m in 32 secs , rec. 200m jog (6M, 39:22) 32.60 (1:24), 34.94 (1:19), 34.05 (1:17), 33.01 (1:16), 33.14 (1:16) 33.39 (1:15), 32.75 (1:19), 32.32 (1:13), 34.00 (1:16), 33.20 (33.34 avg.) Wednesday, 06-03-2009 2 mile warm-up, 5 x 600-400-300m , rest 90"-2' & 5'-6' (8M, 1:18:31) 5 x 600 in 1'51", 1'45", 1'47", 1'46", 1'48" 5 x 400 in 71", 70", 70", 70", 71" 5 x 300 in 50", 49", 50", 51", 50" Thursday, 06-04-2009 AM: 11 miles easy running around the Seabrook Trails in 1:14:44 PM: 5 miles easy around Sylvan Beach in 33:29 + Exercises (6M) Friday, 06-05-2009 AM: 2 mile warm-up in 18:01, 6km+ tempo uphill in 21:25 (39:26, 6M) PM: 5 mi

Monday, 05-18-2009 Rest from Volcan Pacaya Tuesday, 05-19-2009 AM: Travel PM: 42:49 easy around Sylvan Beach + 4 x Exercises at LPHS ~ 6M Wednesday, 05-20-2009 AM: 1:21:56 progression on the Seabrook Trails ~ 12M PM: 27:58 easy + 6km uphill in 23:16 (51:15 total) ~ 7M Thursday, 05-21-2009 48:47 easy regeneration out to Morgan's Point (25:28/23:19) ~ 7M Friday, 05-22-2009 AM: 26:55 warm-up + 4 x circuits ~ 4M PM: 54:58 easy regeneration around Norbuck Park ~ 8M Saturday, 05-23-2009 55:30 short variations of speed (2:30 easy, :30 fast) ~ 8M Sunday, 05-24-2009 3 miles easy in 20:00 + @ 12km fast in 41:56 (1:01:56) ~ 10M Total 63 Miles Monday, 5-25-2009 AM: 10 miles easy with Chad at Seabrook in 1:06:31 PM: 4 miles easy around Sylvan Beach in 26:55 + 8 x 80m strides Tuesday, 5-26-2009 AM: 3 miles (22 min) + 8/6/4/2/1 min fast , rec. 2 min for 51:03 (8M) PM: 4 miles easy at Jenkins Park with Rudy in 29:26 Wednesday, 5-27-2009 12 miles steady around the Seabrook Trails in 1:18:17 Th

Monday, 05-11-2009 53:15 moderate run around Suncadia ~ 8M Tuesday, 05-12-2009 30 min easy + 3 x 7:00 fast, 3:00 easy ~ 9M Wednesday, 05-13-2009 48:55 easy regeneration + Technical Exercises ~ 7M Thursday, 05-14-2009 25 min easy + 18:23 hilly tempo (46:19 total) ~ 7M Friday, 05-15-2009 Travel Saturday, 05-16-2009 20 min easy diagonals in Reu ~ 3M Sunday, 05-17-2009 22:46 ascent of Volcan Pacaya (2500m) ~ 5.1 km Total 38 Miles * Alright, I am off to Cle Elum, WA, for our Spring 2010 Sales Meeting with Brooks Sports. I am unsure how much running I will be able to accomplish, but I have laid out a perfect week above... one can dream, right? * So, I am in Cle Elum, Washington, at a resort called Suncadia, and it is absolutely gorgeous. Cold, but gorgeous. For example, my run the other morning started out in a snowstorm that quickly disappeared and left me running in beautiful conditions. There are some good hills that are challenging my fitness (right quad/glute are giving me fits), but I

Monday, 05-04-2009 AM: Sick PM: Warm-up, 4 x easy circuits at La Porte Track (barefoot) Tuesday, 05-05-2009 AM: 6 Miles around the Seabrook Trails in 40:28 141 avg. HR (73%); 153 Max HR (79%); 405 cal. (50%) PM: 7 Miles around Highland Park in 48:40 30 min easy + 2 x 6 min fast, 3 min easy (food poisoning) 136 avg HR (70%); 160 Max HR (83%); 464 cal. (50%) Wednesday, 05-06-2009 8 Miles steady around Highland Dr. Park in 48:42 159 avg HR (82%); 174 Max HR (90%); 595 cal. (35%) Thursday, 05-07-2009 AM: 8 Miles total with 3.5M easy, 6km tempo uphill in 48:09 26:21 warm-up, 6.1km in 21:47 ( 164 avg HR; 177 Max HR) 148 avg HR (77%); 177 Max HR (92%); 523 cal. (40%) PM: 8 Miles with short variations (2:30 easy, :30 fast) in 54:21 149 avg HR (77%); 163 Max HR (84%); 599 cal. (40%) Friday, 05-08-2009 AM: 6 Miles around Seabrook Trails in 39:21 142 avg HR (74%); 149 Max HR (77%); 400 cal. (45%) PM: 20 min easy + Technical Exercises (x 3) ~ 3M Saturday, 05-09-2009 AM: 30 min easy + Summer Kick-

Monday, 4-27-2009 1:09:02 moderate over Kemah Bridge (x 5) ~ 10M 149 avg. HR (77%); 164 Max HR (85%); 758 cal. (40%) Tuesday, 4-28-2009 AM- 30' easy + 5 x 5' fast, 3' easy = 1:10:02 Total ~ 11M 145 avg. HR (75%); 165 Max HR (85%); 740 cal. (45%) 29:59 (135 avg. HR); Set I (148 HR); Set II (152 HR); Set III (152 HR); Set IV (152 HR); Set V (158 HR) PM- 41:31 easy regeneration on the Seabrook Trails ~ 6M 140 avg. HR (73%); 150 Max HR (78%); 416 cal. (50%) Wednesday, 4-29-2009 AM- 26:33 easy around Sylvan Beach + Technical Exercises ~ 4M 141 avg. HR (73%); 149 Max HR (77%); 266 cal. (50%) PM- 49:21 easy with Rudy at Jenkins Park ~ 7M 140 avg. HR (73%); 148 Max HR (77%); 492 cal. (50%) Thursday, 4-30-2009 AM- 44:15 (25:42 easy + 5 km finishing up Kemah Bridge in 18:33) ~ 7M 148 avg. HR (77%) - 177 Max HR; Easy, 135 avg. HR; 5 km, 165 avg. HR 481 cal. (40%) PM- 55:38 with short variations (30/45" every 3 min) ~ 8M 143 avg. HR (74%); 159 Max HR (82%); 575 cal. (45%) Fri

Monday, 4-20-2009 8:07 AM- 51:59 moderate (6:20 pace) out to the Kemah Bridge ~ 8M 6:26 PM- 38:43 easy around Birmingham, AL ~ 5M 140 avg. HR (73%); 172 Max HR (89%); 387 cal. (45% fat) Tuesday, 4-21-2009 6:12 AM- 38:03 on the Vulcan Trail ~ 5M 133 avg HR (69%); 151 Max HR (78%); 348 cal (55% fat) Wednesday, 4-21-2009 8:11 AM- 1:05:43 around Clear Lake (30' easy + 5 x 4' fast, 3' easy) ~ 10M 157 avg. HR (81%); 173 Max HR (90%); 788 cal (35% fat) PM: 35 min easy around Seabrook Trails ~ 5M Thursday, 4-23-2009 8:12 AM- 43:17 Total (28:46' easy around Norbuck Park (142 avg. HR) + @ 4 km hills, finishing uphill in 14:31 (avg. 167 HR) ~ 6M 150 avg. HR (78%); 178 Max HR (92%); 483 cal. (40% fat) Friday, 4-24-2009 8:06 AM- 1:17:22 death wind run around Lake Hefner (OKC) ~ 11M 141 avg. HR (73%); 157 Max HR (81%); 782 cal. (50% fat) Saturday, 4-25-2009 7:03 AM- 38:23 easy around Lake Hefner ~ 6M 142 avg. HR (74%); 158 Max HR (82%); 392 cal. (45% fat) Sunday, 4-26-2009 9:25 AM-

Monday, 04-13-2009 Injured, Right Calf/Peroneals Tuesday, 4-14-2009 20 min easy (7.0 mph, 1.0% incline) on Treadmill ~ 3M Wednesday, 4-15-2009 27:24 easy around Jenkins Park ~ 4M Thursday, 4-16-2009 8:06AM- 28:38 around Sylvan Beach ~ 4M 152 avg. HR* (Max 162bpm); 326 cal (40%) 11:20AM - Dr. Sanders Appointment/Treatment Friday, 4-17-2009 8:19AM - 38:27 around the Seabrook Trails ~ 5M 154 avg. HR (Max 167bpm); 80-87%; 445 cal (40%) Saturday, 4-18-2009 3:37PM - 48:48 around Brushy Creek Park ~ 7M 156 avg. HR (Max 177bpm); 81-92%; 579 cal (35%) Sunday, 4-19-2009 8:07AM - 53:13 around Kemah with the Boys ~ 8M 157 avg. HR (Max 179bmp); 81-93%; 638 cal (35%) Totals 31 Miles 2:49:06 Total Time (1,988 Total Calories) 04-06 to 4-12-2009 Injured, Right Calf * Alright, I need to address this injury. I had a pain-free, 30 min run on Sunday, but then had a tremendously painful attempt at a 1 hr run on Monday at Seabrook. I think the surface had a lot to do with the aggrevation, but the calf needs

Monday, 3-30-2009 AM: 57:56 easy over the Kemah Bridge ~ 8M PM: 28:02 easy to Sylvan Beach + Technical Exercises ~ 4M Tuesday , 3-31-2009 AM: 10 min easy ~ testing Right Calf/Soleus ~ 1M PM: 20 min warm-up, 5 x 200m in 31 secs , rec. 200m jog :33, :32, :31, :31, :33 ~ aborted due to calf pain Wednesday, 4-01-2009 Day of Rest Thursday, 4-02-2009 49:26 min easy around Allen Parkway + R. Calf Treatment ~ 7M Friday, 4-03-2009 5 mn jog, abort run due to calf not recovered Saturday, 4-04-2009 30 min easy with Rudy at Jenkins Park ~ 4M Sunday, 4-05-2009 Rest Total 30 Miles

Monday, 3-23-2009 55:04 easy on the Kemah Bridge ~ 8M Tuesday, 3-24-2009 49:20 steady around Seabrook + 10 x 100m uphill ~ 9M Wednesday, 3-25-2009 58:12 moderate out to the Kemah Bridge ~ 10M Thursday, 3-26-2009 36:08 easy around Walnut Creek Park ~ 5M Friday, 3-27-2009 55:22 easy around McAllister Park ~ 8M Saturday, 3-28-2009 AM: Warm-up + Eikenburg Law Week 8K in 26:43 5:28, 11:05 (5:36), 16:21 (5:16), 21:39 (5:18), 5:03 PM: 25 min easy + 6 x 1'30" uphill, rec. 3 min ~ 6M 1:34, 1:30, 1:27, 1:26, 1:26, 1:27 Sunday, 3-29-2009 49:54 easy around Jenkins Park with Rudy ~ 7M Total 61 Miles * Alright, an update... training is improving, although I am dealing with a psoas issue on my right hip that has me stretching and working on a plank routine from Brent Vaughn, along with the Big XII, so I am improving in fitness daily. Law Week will be a challenge, and the goal will be a sub-26 min performance... * Basically, whatever. I have a lot of work (running) to do. I can no longer get