ADELANTE!

Monday, 04-26-2010 48'30" around Patterson Park + Gym + Flexibility ~ 11km Tuesday, 04-27-2010 AM: 1H19'46" around Patterson Park ~ 19km PM: 39'37" around Patterson Park ~ 9km Wednesday, 04-28-2010 Rest / Travel to Mexico City Thursday, 04-29-2010 15' easy to track + 30' on Treadmill ~ 6M Friday, 04-30-2010 20' Recovery ~ 3M Saturday, 05-01-2010 Rest and Reset Sunday, 05-02-2010 23'40 out to Patterson Park ~ 4M Total * Felt absolutely brilliant the day after a race and learned my lesson from last week and did not attack the run, just let the run come to me. Great sensations, could do this all day. Ended up with a solid 80' run on Tuesday and backed it up with a great 40' in the afternoon after a long day at work. I am going to miss Patterson Park when we move to Columbia, just rolling this PM.

Monday, 04-19-2010 1H01'06" around Patterson Park + Gym ~ 16km Tuesday, 04-20-2010 1H28'27 at 4'05/15" per km around Patterson Park ~ 21km Wednesday, 04-21-2010 Rest ~ 1km Thursday, 04-22-2010 AM: 30' + 6 x 400 in 1'16", r. 1' + 6 x 300 in 51", r. 1' x 2 (1H25' total) ~ 15km 1'13"-1'13"-1'15"-1'14"-1'14"-1'15", 54"-52"-53"-52"-51"-52" 1'12"-1'13"-1'13"-1'15"-1'15"-1'16", 51"-52"-51"-51"-51"-52" PM: 30' on Eden Treadmill ~ 6km Friday, 04-23-2010 1H20'03" around Patterson Park ~ 18km Saturday, 04-24-2010 48'49" + tecnica + 8 x 100 ~ 12km Sunday, 04-25-2010 30' + Pike's Peek 10K in 33:57 ~ 16km Total 104km (64 Miles) * Amazing first day of work... it was a whirlwind, so I decided to attack my run this morning, fueled mostly

Monday, 04-12-2010 40' + fartlek of 6 x 1', r. 30" + 2 x 5', r. 2' + 12 x 30", r. 1' ~ 19km Tuesday, 04-13-2010 1H out to Pine Gully + Gym ~ 15km Wednesday, 04-14-2010 50' easy on the Seabrook Trails ~ 12km Thursday, 04-15-2010 56' progression in Patterson Park ~ 15km Friday, 04-16-2010 AM: 30' + 12 x 500 in 1'35", r. 2' ~ 14.5km 1'38", 1'33", 1'35", 1'37", 1'36", 1'35", 1'35", 1'36", 1'35", 1'36", 1'38", 1'35" PM: 30' around Patterson Park ~ 6.5km Saturday, 04-17-2010 37' around Patterson + flexibility ~ 9.5km Sunday, 04-18-2010 30' + Earth Day 5.15K in 16:29 (3rd) ~ 11.5km Total 105km (65 Miles) * Strong fartlek on Monday, considering a brutal return trip from Miami. Southwest Airlines is a joke for families travelling. Case in point: our first connection was massively delayed due to rain and

Monday, 04-05-2010 AM: 30' + 4000/2000/4000 in 13'48"/6'45"/14'04", r. 4' and 3' ~ 16.5km PM: 30' easy around La Porte ~ 6.5km Tuesday, 04-06-2010 1H19'46" on the Seabrook Trails ~ 19km Wednesday, 04-07-2010 47'09" + 2 x (6 x 20" rec. 1 and 2') + 6 x 300 flat, rec. 1' ~ 15km Thursday, 04-08-2010 AM: Depart for Miami, FL PM: 30' + 8km in 28'52" (3'36"/km) ~ 15km Friday, 04-09-2010 1H + tecnica + 8 x 100m ~ 16km Saturday, 04-10-2010 AM: 40' easy on the streets of Marathon Key ~ 10km PM: Eduardo's Wedding Sunday, 04-11-2010 54' on Old US1 in Islamorada, FL + tecnica + 8 x 100m ~ 16km Total 114km (70 Miles) * I am really digging these mixed workouts that Bravo provides, such as this morning's 50' + 2 x 6 x 20" uphill + 6 x 300m flat. Great combination of stimulus for the muscles, working on elasticity and responsiveness. If I can feel like this on r