ADELANTE!

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-