ADELANTE!

Sunday, 02-01-2009 New Orleans Mardi Gras Half Marathon in 1:25:36 6M in 40:03 (6:40 pace) + 7.1M in 45:32 (6:24 pace) ~ 14M Monday, 02-02-2009 1 hr 29:28 moderate out to Kemah and Back (windy!) ~ 13M Tuesday, 02-03-2009 2 hr 21:02 around Huntsville State Park with Chad ~ 21M Wednesday, 02-04-2009 1 hr 29:14 moderate out to Kemah and Back (windy) ~ 13M Thursday, 02-05-2009 47:01 easy around Norbuck Park ~ 7M Friday, 02-06-2009 1 hr 10:04 easy out to the Kemah Bridge ~ 11M Saturday, 02-07-2009 20 min moderate + Buffalo Wallow XC 6K in 19:21.4, CR Total 87 Miles Sunday, 02-08-2009 1 hr regeneration on the Seabrook Trails ~ 8M Monday, 02-09-2009 59:45 moderate out to the Kemah Bridge ~ 9M * I am really rolling right now in my runs.. feeling healthy and recovered. I am however, still a bit sick, but getting better. The 90-min runs seem to have awoken my fueling system and opened my strides. I feel very fluid and fit, even though I am not very fit (no workouts), but if I can get 8-10 weeks

Sunday, 01-25-2009 20 min warm-up, Aborted Half Marathon ~ 8M Monday, 01-26-2009 44:46 regeneration (6M in 38:06) around La Porte ~ 7M Tuesday, 01-27-2009 1 hr 10:03 moderate up and down the Kemah Bridge ~ 10M (6:21 pace) Wednesday, 01-28-2009 1 hr 46:25 progression around Seabrook ~ 16M Thursday, 01-29-2009 30:00 easy + 6k + 4.5k , rec. 3' jog in 22:33 / 15:21 Friday, 01-30-2009 44:59 easy on St. Charles Trolley in New Orleans ~ 6M Saturday, 01-31-2009 REST Total 58 Miles

Sunday, 01-18-2009 20 min warm-up, EP 5K in 15:47 4:58, 10:14 (5:16), 5:33 ~ 7M Monday, 01-19-2009 1 hr 55:15 min at Huntsville State Park with Rudy ~ 16M Tuesday, 01-20-2009 1 hr 14:28 min easy around Seabrook ~ 11M Wednesday, 01-21-2009 1 hr 04:22 min easy with Jake at Norbuck, 6 x 100m uphill strides ~ 11M Thursday, 01-22-2009 51:51 min easy out to the Kemah Bridge ~ 8M Friday, 01-23-2009 39:05 min easy on Town Lake ~ 6M Saturday, 01-24-2009 28:41 min easy on Town Lake + 5 x 80m uphill strides ~ 5M Total 64 Miles * Alright, finally a mini-breakthrough run today, as I felt pretty darn light and fast, attacked the run, hammered up the Kemah Bridge, and kept it steady home. Have a couple of slight issues, but this run was well worth it... once again, Jake's rubbed off some fitness.

Sunday, 1-11-2008 1:38:07 moderate around Memorial Park with Chad ~ 15M Monday, 1-12-2008 AM: 47:51 easy around the Seabrook Trails ~ 7M PM: 47:15 steady to Morgan's Point ~ 7M Tuesday, 1-13-2008 AM: 2 mile warm-up, Workout Cancelled due to Weather (Wind) ~ 2M PM: Work Wednesday, 1-14-2008 25 min warm-up, ~ 7M 2 x 2000m in 6:06 , 6:06 , rec. 4' jog, (Rest 10 min) 2 x 400m in 67.26, 66.75 rec. 1:30 Thursday, 1-15-2008 1 hr 08:06 min easy around the Seabrook Trails ~ 10M Friday, 1-15-2008 41:34 easy around Sylvan Beach ~ 6M Saturday, 1-17-2008 55:31 steady around the Seabrook Trails ~ 8M Total 62 Miles * Am working the Houston Marathon Expo from Thu-Sat, so a down week in terms of mileage and doubles, but will look for some good quality. The 400's after the 2k's will be a challenge, and running the 15km tempo under 5:45 pace will also be challenging. Let's go!