ADELANTE!

Monday, 05-31-2010 10K progressive around Sylvan Beach in 40:03 Tuesday, 06-01-2010 15K fartlek with 40" every 3 min after 20' in 1:02:22 Wednesday, 06-02-2010 10K very fast around Ft. McHenry in 34:02 CR (5:29 pace) Thursday, 06-03-2010 Move House, Rest - Injured Foot (Bed Fell on Foot, Broken?) Friday, 06-04-2010 10K easy  in 37:22 around Sylvan Beach in La Porte, TX Saturday, 06-05-2010 2 x 5 x 400m with 60"/4' in 70-70-70-70-67" 69.22-69.45-70.30-71.07-66.75, 70.98-71.57-69.59-70.09-67.83 Sunday, 06-06-2010 15 Miles steady around Elkridge and Patapsco in 1:35:55 Total 46 Miles * Absolute madness, I tell you. Between the travel, the fatigue, I am getting it done. Rudy was man enough to go with me to Huntsville for our long run and I committed to two loops, or close to 30km, attacking the final 30-minutes. I think that effort kick-started my system. I ran strongly the next day, although I was quite tired. Then, on Tuesday, I felt like absolut

Monday, 05-24-2010 10K easy around Ft. McHenry in 38:52 Tuesday, 05-25-2010 15K progressive out to Patterson Park in 1:01:27 Wednesday, 05-26-2010 10K fartlek (40" fast, 3' easy...) around Ft. McHenry in 38:40 Thursday, 05-27-2010 15K easy out to Patterson Park in 1:03:16 Friday, 05-28-2010 6 miles steady (sub-38'?) around Patterson Park Saturday, 05-29-2010 Move House in La Porte Sunday, 05-30-2010 18 Miles at Huntsville State Park, last 4M fast in 2:08:29 Total 54 Miles * Alright, training is progressing. I am getting accustomed to the crash-course weekends of Track Workout, followed by Long Run. The Track work has been going well, and the long run has been rough, both mentally and physically. Hopefully I will start turning the corner. This week I have felt the accumulation of the training load, as my legs were quite sore from the 16 x 400m workout and 100-min long run. However, an easy week that once again ends with a bang. Today I was jogging due to s

Monday, 05-17-2010 6 Miles easy at Patterson Park in 42:09 Tuesday, 05-18-2010 8 Miles, 15 min easy + 10 x 60" fast, 3 min easy out to Ft. McHenry in 52:01 Wednesday, 05-19-2010 6 Miles moderate around Patterson Park in 36:42 CR Thursday, 05-20-2010 5-min easy + 14km tempo in 51:08 to Patterson Park in 56:08 CR (first 5K- 19:41, last 10K- 36:27) Friday, 05-21-2010 10km easy around Ft. McHenry in 39:10 Saturday, 05-22-2010 15 min warm-up, 16 x 400m in 70.27, rec. 60" 69.81, 69.47, 68.91, 68.84, 70.92, 69.03, 72.14, 72.29, 68.46, 70.48, 70.91, 69.60, 69.54, 71.39, 71.52, 71.01 Sunday, 05-23-2010 14.5 Miles on the NCR Trail, Ashland to Mockton in 1:40:41 14:54, 7:15, 7:15, 7:17, 14:23, 3:04, 6:39, 6:43, 7:03, 6:33, 6:35, 6:36, 6:17 Total 56 Miles

Monday, 05-10-2010 10K easy around Ft. McHenry in 38:19 CR Tuesday, 05-11-2010 9M total - 4M in 27:09, 1M in 6:30, last 4M in 22:35 (5:38 pace); 56:16 total Wednesday, 05-12-2010 6 Miles easy around Patterson Park in 38:22 Thursday, 05-13-2010 15K total - 5K in 21:29, last 10K in 35:29 (5:43 pace); 56:58 CR total Friday, 05-14-2010 10K easy around Ft. McHenry in 37:22 CR Saturday, 05-15-2010 15 min easy + 3 x 3000m, rec. 3:00 + 3 x 1000m, rec. 1:30 in 10:14, 10:19, 10:41 + 3:07, 3:04, 3:08 Sunday, 05-16-2010 14.5 Miles to Mockton on the NCR Trail in 1:36:31 7:21, 6:59, 14:05, 7:03, 7:02, 7;02, 6:59, 2:59, 6:29, 6:30, 6:20, 6:21, 6:16, 6:10, 5:50 Total 60 Miles * Gotta say I was impressed with this morning's run. I decided to mix up the training a little bit in terms of throwing in more intensity during the week. Monday I rolled quite well and comfortably, and Tuesday, I had to wake up at 5:30AM to get my run in, which is great because it gets so light so ear

Monday, 05-03-2010 37:18 around Patterson Park ~ 6M Tuesday, 05-04-2010 1:02:01 out to Patterson Park ~ 15K Wednesday, 05-05-2010 39:45 around Ft. McHenry ~ 10K Thursday, 05-06-2010 1:01:02 CR out to Patterson Park ~ 15K Friday, 05-07-2010 40:00 around Patterson Park ~ 6M Saturday, 05-08-2010 35:00 easy with Perla + 10 x 100m strides ~ 5M Sunday, 05-09-2010 42:00 easy with Perla to Morgan's Point ~ 6M Total 48 Miles * Alright, so tough to explain, but the focus will be family/career, so I will only be running during my lunchtime at UA, which allows me between 10-15K/day. No doubles, no early morning or late night runs any longer as I re-commit to my family of girls. The great thing is that I already have noticed an increase in intensity. This also means not much racing, perhaps just a couple attempts. The pattern will be Mon-Wed-Fri is 10K + Gym (trying to pack on some lbs/muscle in upper body) and Tue/Thu will be 15K. Saturday will be track and Sunday will be 30K