ADELANTE!

Monday, 01-18-2010 30' easy + 20' at 6:06 pace (avg. HR 166) + 20' easy + gym ~ 16km Tuesday, 01-19-2010 48:45 (avg. HR 148) + technical exercises + 12 x 25", jog 30" rec. ~ 12km Wednesday, 01-20-2010 59:12 easy (avg. HR 145) on the Seabrook Trails ~ 14km Thursday, 01-21-2010 30' easy + 10 x 1' fast, rec. 30" in Seabrook + gym ~ 11km Friday, 01-22-2010 1:15:24 (avg. HR 155) around Town Lake (16km in 1:07:26) ~ 18km Saturday, 01-23-2010 40:35 (avg. HR 145) around Town Lake + 10 x 15" uphill, rec. 1' ~ 12km Sunday, 01-24-2010 30' at 4:15/km, scratch tempo, schedule rest from injury~ 6km Total 90km (55 Miles) * I have to document this. I am watching the Hope for Haiti Now telethon concert and I am near tears as I type this just watching Stevie Wonder deliver a beautiful version of "Bridge Over Troubled Waters," and then Shakira gets on, with me questioning, "who is this girl?" until I hear her patented vocal skills.

Monday, 01-04-2010 1:07:44 regeneration around Seabrook Trails ~ 15km Tuesday, 01-05-2010 30' easy + 10 x 200 in 38", rest 200 in 45" (44:10) ~ 10km 36-49, 34-46, 38-48, 38-47, 38-47, 38-47, 37-47, 37-45, 37-46, 37-46 Wednesday, 01-06-2010 1:00:24 easy around Memorial Park ~ 14km Thursday, 01-07-2010 30' + 30' at 6:00 pace + 20' easy (1:19:24) ~ 17km Friday, 01-08-2010 40:43 easy around Memorial Park ~ 10km Saturday, 01-09-2010 Rest / Inury Sunday, 01-10-2010 42:46 easy around the Seabrook Trails ~ 9km Total 75 km (46 Miles) Monday, 01-11-2010 48:23 easy around the Seabrook Trails ~ 11km Tuesday, 01-12-2010 47:26 easy around the Seabrook Trails ~ 11km Wednesday, 01-13-2010 59:48 easy around the Seabrook Trails ~ 14km Thursday, 01-14-2010 57:56 easy around the Seabrook Trails + 10 x 100 ~ 15km Friday, 01-15-2010 AM: 1:06:34 around the Seabrook Trails (avg. HR 149) ~ 16km 11-6PM: Chevron Houston Marathon Expo Saturday, 01-16-2010 Rest / 9-6PM: Chevron Houston