ADELANTE!

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

Monday, 3-16-2009 AM: 1 hr 00:08 easy around the Seabrook Trails with Rudy ~ 9M PM: 36:51 easy around Jenkins Park with Rudy + 10 x 100m strides ~ 6M Tuesday, 3-17-2009 25 min warm-up, 4 x (5 x 400m) in 70/70/70/70/67", rec. 60 secs/4 min 72.61, 69.82, 70.37, 71.12, 67.62 70.29, 71.08, 69.73, 69.64, 66.25 69.84, 70.37, 69.69, 69.12, 65.73 70.63, 70.35, 70.97, 70.38, 65.66 Wednesday, 3-18-2009 1 hr 25:12 easy at McAllister Park ~ 12M Thursday, 3-19-2009 1 hr 15:36 regeneration around Town Lake ~ 10M Friday, 3-20-2009 20 easy + TSU Relays 3000m in 9:06.04 72, 2;24, 4:49, 7:16, 8:32, :34 Saturday, 3-21-2009 1 hr 08:03 easy around the Seabrook Trails w/ Chad ~ 10M Sunday, 3-22-2009 1 hr 20 min with short variation (40" every 3') w/ Rudy ~ 12M Total 72 Miles

Monday, 03-09-2009 1 hr 06:09 easy around Seabrook (33:17/32:52) + 10 x 100m uphill ~ 11M Tuesday, 03-10-2009 Sick, Stomach Bug Tuesday, 03-10-2009 20 min warm-up + ~ 6M 3000m in 9:35.67 (76, 76, 76, 76, 76, 77, 76, 38) + 1600m in 5:12 (76, 77, 77, 79), rec. 3 min Thursday, 03-12-2009 1 hr 22:29 easy around White Rock Lake ~ 12M Friday, 03-13-2009 43:27 steady around White Rock Lake ~ 7M Saturday, 03-14-2009 20 min easy + Dash Down Greenville 5K in 16:12 (10th) ~ 7M 5:03, 10:19 (5:16), 15:41 (5:21), :30 Sunday, 03-15-2009 1 hr 06:35 progression around Seabrook (35:00/31:35) ~ 10M Total 53 Miles