ADELANTE!

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