ADELANTE!

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: