ADELANTE!

Monday, 03-01-2010 45'24" (avg. HR 143/166) on treadmill ~ 11km Tuesday, 03-02-2010 1H15' (40' at 145HR + 20' at 159HR + 15' at 170HR) ~ 18km Wednesday, 03-03-2010 50' + 12 x 20" uphill, rec. 1' + 8 x 100m progressions ~ 15km Thursday, 03-04-2010 1H15' easy + Gym ~ 18km Friday, 03-05-2010 UA Interview (Baltimore, MD) Saturday, 03-06-2010 1H15' + 3 x 5 technical exercises over 30m ~ 16km Sunday, 03-07-2010 30' + 3 x 10' at 175HR (rec. 4') ~ 16km 1 mile splits en route for each 10' effort - 5:00 / 5:13 / 5:05 Total 94km (58 Miles)

Monday, 02-22-2010 57'58" easy (avg. HR 150) around Seabrook Trails ~ 14km Tuesday, 02-23-2010 1H14'51" with 40' (139HR) + 20 x 40" fast, 20" easy + 15' ~ 17km Wednesday, 02-24-2010 30' (avg. HR 139) + 25' at 3'35/km (avg. HR 167) + 15' (avg. HR 142) 4.1M in 23'39", 4.24M in 24'40" avg. 5:44 pace ~ 16km Thursday, 02-25-2010 50' on treadmill in Monroe, LA ~ 11km Friday, 02-26-2010 30' warm-up + 10 x 55" at 170HR, rest 1' ~ 13km Saturday, 02-27-2010 50' on treadmill (avg. HR 140) in New Orleans, LA ~ 12km Sunday, 02-28-2010 1H22' in New Orleans with Scott Jurek ~ 18km Total 101km (62 Miles)

Monday, 02-15-2010 1H14'56" (avg. HR 154/Max 175) picking up the pace after 40' ~18km Tuesday, 02-16-2010 1H10'18" (avg. HR 146/Max 166) picking up the pace after 40' ~16.5km Wednesday, 02-17-2010 57'03" easy (avg. HR 145) ~ 13km Thursday, 02-18-2010 1H13'31" (40' at 156HR + 20' at 171HR + 15' at 152HR) ~ 19.5km * passed 7M in 43'59" and 10.2M in 61'48" Friday, 02-19-2010 59'10" in Seabrook (30' easy + 15 x 30" fast, 30" easy + 15') ~ 13km Saturday, 02-20-2010 1H13'37" (avg. HR 155) on the Seabrook Trails + Gym ~18km Sunday, 02-21-2010 Rest Total 98km (61 Miles) * Getting into some real running lately, as I was able to hit 175HR on my run this morning chasing down Rudy on the trails. Definitely gaining fitness daily, and definitely pushed myself the last couple of days. Tomorrow is more of the same, but there will be no Rudy to chase, so I will just have to monitor my HR.

Monday, 02-08-2010 AM: 47:00 easy (avg. HR 150) around the Seabrook Trails ~ 11km PM: Office / Drills Tuesday, 02-09-2010 AM: 50' easy (avg. HR 145) on treadmill ~ 11km PM: Office / Drills Wednesday, 02-10-2010 AM: 1:00:09, passing 7M in 49:50 (avg. HR 145) closing last 9:43 hard (avg. HR 165/170 Max) at 5:52 pace for est. 1.65M ~ 14km PM: Weights + Drive to San Antonio Thursday, 02-11-2010 AM: 1H on treadmill ~ 13km PM: Austin Marathon Expo Set-Up, 3PM Friday, 02-12-2010 AM: 1H, after 30' then 20' at 5:55 pace (avg. HR 165) + 10' easy ~ 14km PM: Austin Marathon Expo Saturday, 02-13-2010 AM: 1H10' progressive on treadmill ~ 16km PM: Austin Marathon Expo Sunday, 02-14-2010 AM: 1:14:27 progressive (avg. HR 152) after 40-minutes ~ 18km 6:38, 6:23, 6:18, 6:13, 6:12, 6:01 ~ last 10km PM: Weights Total 97km (60 Miles)

Monday, 02-01-2010 Treatment with Dr. Kevin Landry, Cleared to Run! Tuesday, 02-02-2010 AM: 30' easy (avg. HR 151) on treadmill ~ 6.5km PM: Work Wednesday, 02-03-2010 AM: 27:03 easy (avg. HR 158) around La Porte ~ 6.5km PM: Weights Thursday, 02-04-2010 AM: 40' easy on treadmill ~ 9km PM: Treatment with Dr. Landry Friday, 02-05-2010 AM: 40' easy on treadmill ~ 9km PM: Treatment with Dr. Sanders Saturday, 02-06-2010 AM: 50' easy on treadmill ~ 11km PM: Rest Sunday, 02-07-2010 AM: 49:58 easy (avg. HR 150) around Seabrook Trails ~ 11km PM: Weights Total 53km (32 Miles)