ADELANTE!

Monday, 03-29-2010 1H13' at 139HR + technical exercises + 8 x 100m strides ~ 19km Tuesday, 03-30-2010 AM: 30' + 8km (4km at 3'45/km + 2km at 3'34/km + 1km at 3'45" + 1km at 3'33") ~ 15km PM: 28'50" easy at Jenkins Park ~ 6.5km Wednesday, 03-31-2010 1H18'08" at 153HR around Seabrook and Kemah ~ 21km Thursday, 04-01-2010 50' easy on the Seabrook Trails ~ 11.5km Friday, 04-02-2010 30' + 15 x 200m in 35", rec. 45" ~ 13km 37", 36", 34", 34", 34", 34", 34", 34", 33", 34", 34", 35", 34", 34", 34" Saturday, 04-03-2010 House Hunting in Baltimore, MD Sunday, 04-04-2010 1H18'40" with Rudy at Seabrook + tecnica + 8 x 100 strides ~ 19km Total 105 km (65 Miles) * Completely unable to hit 160HR this morning on my workout, and I was moving. The only "mile" split I recorded was a 5:36 on Todville as I approached the Kemah Bridge, which I

Monday, 03-22-2010 Rest Tuesday, 03-23-2010 1H12'27" easy on the Seabrook Trails ~ 18km Wednesday, 03-24-2010 AM: 30' + 1 x 8' (rec. 3') + 1 x 4' (rec. 1'30") + 2 x 1'30" (rec. 2') x 2 ~ 17.5km PM: 28'25" easy with Rudy at Jenkins Park ~ 6.5km Thursday, 03-25-2010 AM: 30' + 11.5km at 3'46"/km ~ 17.5km PM: 29'19" easy with Rudy at Jenkins Park ~ 6.5km Friday, 03-26-2010 1H13'16 easy around Seabrook and Kemah + Gym ~ 17.5km Saturday, 03-27-2010 50' on the Seabrook Trails ~ 12km Sunday, 03-28-2010 AM: 30' + 3 x 4 x 1'35 (rec. 1' & 2') 1H04' total ~ 15km PM: 30' easy with Rudy at Jenkins Park ~ 6.5km Total 117km (72 Miles) * I am coming off my highest volume week in months (82M) and it was quite dense with work. Bravo is great at throwing tons of stimulus at you, having you run different paces each and every day. Basically, at this point, it's 80-min, workout/double, 80

Monday, 03-08-2010 AM: 1H on the Seabrook Trails ~ 15km PM: Depart to Mexico City, Mexico (Gym) Tuesday, 03-09-2010 40' at 141HR en el Bosque de Chapultepec ~ 9km * frustrating... right quad strain (minor) may rest tomorrow Wednesday, 03-10-2010 Rest Thursday, 03-11-2010 40' at 150HR on the Seabrook Trails ~ 9km * still not 100% on quad issue Friday, 03-12-2010 40' at 145HR at McAllister Park ~ 9km Saturday, 03-13-2010 1H18'50" at 149HR in McAllister Park ~ 18km Sunday, 03-14-2010 AM: 30' + 5 x 45", rec 30" + 12 x 1'15", rec. 45" + 5 x 45", rec. 30" ~ 17km PM: 40' easy at McAllister Park ~ 8km Total 85km (52 Miles) Monday, 03-15-2010 1H + Gym ~ 15km Tuesday, 03-16-2010 AM: 30' + 8km in 29:18 (3'39"/km) ~ 15km PM: 40' easy with Rudy at Jenkins Park ~ 9km Wedsday, 03-17-2010 1H17'34" easy on the Seabrook Trails ~ 19km Thursday, 03-18-2010 AM: 30' + 3 x 7' (HR175), rec. 4' ~ 13km 2km sp