ADELANTE!

PRE-SEASON 5000M TRAINING Level 16, Week 3 Monday, 3-31-2008 9 Miles Easy through The Reserve in 57:26 Tuesday, 4-01-2008 2 Mile Warm-Up, 4 x 100m 4 x 1600m in 4:54, 4:54, 4:56, 4:58 / Jog 4' Rest Jog Mile, 8 x 100m Strides Wednesday, 4-02-2008 AM: 8 miles easy through The Reserve in 52:05 PM: 5 miles easy at Bartram Park (FL) in 33:18 Thursday, 4-03-2008 8 miles easy at Bartram Park (FL) in 51:51 Friday, 4-04-2008 10 Miles Easy around Bartram Park (FL) in 1:04:36 Saturday, 4-05-2008 2 Mile Warm-Up, 4 x 100m Florida Relays 5000m Cancelled Due to Weather Sunday, 4-06-2008 Work Total 51 Miles

Monday, 3-24-2008 9 Miles Easy through The Reserve in 56:54 Tuesday, 3-25-2008 3 Mile Warm-Up, 4 x 100m Strides 2 x 2 Miles in 10:38 & 10:49 (5' Jog Rest) Jog Mile in 7:29 + 8 x 100m Quick Strides 9 Miles Total Wednesday, 3-26-2008 AM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:40 PM: 8 Miles Easy through The Reserve in 51:08 Thursday, 3-27-2008 2 Mile Aggressive Warm-Up, 4 x 100m Strides 6 x 1000m in 3:04, 3:03, 3:04, 3:05, 3:03, 3:07 , Jog 1:20 Rest, Jog Mile in 7:39, 8 x 100m Strides (73.6 Average) Friday, 3-28-2008 AM: 5 Miles Easy around Kennesaw Mtn. Loop in 34:59 PM: 7 Miles Easy around Monte Sano in 48:19, 8 x 100m Strides Saturday, 3-29-2008 10.5 Miles Easy around Monte Sano White Loop (x3) in 1:14:04 Sunday, 3-30-2008 2 Miles in 12:24, 2 Miles in 10:56 (5:31/5:25), jog mile in 7:20, 8 x 100m, 2 Miles in 10:56 (5:31/5:25), 3.5 Mile Warm-Down in 21:57 11 Miles Total in 1:16:15 Total 73 Miles * Two things this week: I finally nailed a workout and I finally made a w...

M30 1500 METER RUN 1. 4:08.16, Gabriel Rodriguez

Monday, 3-17-2008 8 Miles Easy with Carson around Bothell in 59:26 Tuesday, 3-18-2008 Rest Wednesday, 3-19-2008 2.5 Mile Warm-Up, 4 x 100m, 2.5 Mile Cool-Down 1:47, 1:48, 1:47, 1:46, 1:47, 1:47, 1:47, 1:46 2' Recovery (71" Average) Thursday, 3-20-2008 7 Miles around Bothell with Carson in 47:11 Friday, 3-21-2008 3 Mlies Easy around Downtown Seattle in 22:00 Saturday, 3-22-2008 Emory Invitational 1500m, 4:08.16 (66.17 Average) 3-23-2008 AM: 5 Miles Easy around Kennesaw Mtn. Loop in 34:24 PM: 10 Miles Easy on the West Trail in 1:06:50 Total 50 Miles And so, I am in Seattle and hope to get as much training as possible while I am out here in the great Northwest. My race went fairly well. The only split I was able to register was 9:40 for 2 Miles, and that left 7:58 for the final 1.58 Miles, or 5:02 pace to finish and 4:50 pace to open. I did have difficulty with my left leg (coordination) by 2.5 miles, but was able to really power home strongly and out-kick DeKoker (14:39 guy) in...

SWEP LEVEL 17, Days 22-28 Monday, 3-10-2008 9 Mile Recovery around Bartram Trails in 59:00 Tuesday, 3-11-2008 AM: 10 Miles Easy through the West Trail in 1:05:28 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:08 Wednesday, 3-12-2008 AM: 8 Miles Easy around Pigeon Hill in 52:02 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 36:00 Thursday, 3-13-2008 AM: 2 Miles, 5 x 100m, 2 Miles 2 x (300, 300, 600, 1000) in :50, :50, 1:45, 3:02, :51, :51, 1:44, 3:00 Jog 1:40 Rest / 5:00 between Sets (1:10.27/400m Average) PM: 5 Miles around Kennesaw Mtn. Loop in 34:59 Friday, 3-14-2008 12 Miles Easy Up Cheatham Hill in 1:12:28 Saturday, 3-15-2008 AM: 5 Miles Easy around Kennesaw Mtn. Loop in 32:35 PM: Travel to Seattle Sunday, 3-16-2008 3 Miles, 5 x 100m, .5 Miles St. Paddy's Day Dash 3.58M in 17:38 (9:40, 7:58) Total 73 Miles

SWEP LEVEL 17, Days 15-21 Monday, 03-03-08 AM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:57 PM: 8 Miles Brisk through The Reserve in 49:32, 8 x 100m Uphill Tuesday, 03-04-08 2 Miles, 4 x 100m Strides, 8 x 60" Uphill, 2 Miles 7 Miles Total in 41:58 Wednesday, 03-05-08 8 Miles Easy through The Reserve in 52:04 Thursday, 03-06-08 7 Miles Easy around Bartram Park in 46:20 Friday, 03-07-08 Tornado Warnings Saturday, 03-08-08 2 Miles, 4 x 100m Strides, 2 Miles Jacksonville Gate River Run 15K in 52:04 5:36, 11:08 (5:31), 16:39 (5:31), 22:12 (5:32), 27:48 (5:35), 33:31 (5:43), 39:07 (5:36), 50:42 (11:34), 1:22 [17:15/17:25/17:24] Sunday, 03-09-08 7 Mile Run around Bartram Park in 47:15 Total 55 Miles *Race pretty much went as planned. I was contacted by the Atlanta Track Club, notifying me that I would be on Team "A". However, I knew that, at best, I could run 52:00. So, I replied saying exactly that, "listen, if 52-flat would benefit Team 'A', than I am all for ...

SWEP LEVEL 16, Days 15-21 Monday, 02-25-08 AM: 7 Miles Easy around Pigeon Hill in 45:29 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:58 Tuesday, 02-26-08 2 Miles, 4 x 100m, 2 Miles 2 x 4 x 60" Hill at 70% , Jog 3' Rest b/t Sets 7 Miles in 45:25 Wednesday, 02-27-08 AM: 8 Miles Briskthrough The Reserve in 49:15, 8 x 100m Strides PM: 5 Miles Easy around Kennesaw Mtn. Loop in 35:43 Thursday, 02-28-08 AM: 6 Miles Easy around Greymont in 38:35 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:52 Friday, 02-29-08 7 Mile Run around Pigeon Hill in 45:19 Saturday, 03-01-08 2 Miles, 4 x 100m, 2 Miles Chattahoochee Road Runners 10K in 33:34 5:24, 11:00 (5:35), 16:29 (5:29), 21:58 (5:28), 27:20 (5:22), 32:35 (5:14), :57 Sunday, 03-02-08 13 Miles Hilly at Red Top Mtn. with Josh in 1:32:33 Total 73 Miles * Tough week, as I have aggravated my IT Band at this past weekend's 5K effort. However, it is mid-week and the leg is improving. Finally had a couple of great runs, one being my 8M ...

SWEP LEVEL 16, Days 8-14 Monday, 02-18-08 AM: 7 Miles Easy around Pigeon Hill in 47:24 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:57 Tuesday, 02-19-08 11 Mile Run up Cheatham Hill in 1:13:15, 8 x 100m Strides Wednesday, 02-20-08 11 Mile Recovery up Cheatham Hill in 1:13:32 Thursday, 02-21-08 2 Miles, 4 x 100m 2 x 1600-1200-1600 in 5:04-3:51-5:04-5:08-3:49-5:10 (Avg. 76" pace) with 4' / 7' Jog Rest, 2 Miles Friday, 02-22-08 AM: 8 Mile Easy around Pigeon Hill in 53:17 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 32:02 Saturday, 02-23-08 11 Mile Recovery up Cheatham Hill in 1:17:26, 6 x 100m Strides Sunday, 02-24-08 2 Miles, 4 x 100m, 2 Miles Challenged Child 5K in 16:29 5:19+, 10:30 (5:11), 5:59 Total 75 Miles

SWEP LEVEL 10, Week 1 Monday, 2-11-2008 11 Miles Easy up West Trail in 1:11:48 Tuesday, 2-12-2008 2 Mile Re-Assessment Run in 16:00 Wednesday, 2-13-2008 8 Miles around Kennesaw Mtn. in 1:00:30, 6 x 100m Uphill Thursday, 2-14-2008 1.5 Miles in 10:39, 5 x 100m, 2 Miles in 12:08 3 x 3 x 1:20 Uphill with 3' Rest at 75% Effort 8 Miles Total at Kennesaw Mountain Dr. in 59:27 Friday, 2-15-2008 7 Mile Recovery around Pigeon Hill in 47:36 Saturday, 2-16-2008 7 Mile Recovery on Monte Sano in 49:04, 6 x 100m Strides Sunday, 2-17-2008 12 Mile Run to Cheatham Hill in 1:11:24 Total 55 Miles

ALPHA PHASE 15, Week 2 Monday, 02-04-08 11 Miles Brisk Straight Cheatham Hill in 1:07:18, 8 x 100m Uphill Tuesday, 02-05-08 3 Miles in 21:10, 4 Miles in 22:13 , 2 Miles in 14:34 5:35, 11:04 (5:29), 16:44 (5:40), 5:29 [5:33 Avg.] 9 Miles Total in 57:58 Wednesday, 02-06-08 Tornado Warnings Thursday, 02-07-08 12 Miles Relaxed around Breakfast Loop in 1:20:54 Friday, 02-08-08 Work Saturday, 02-09-08 2 Miles Easy around Downtown Birmingham in 15:00 Sunday, 02-10-08 14 Miles Steady with Josh around Kolb Farm in 1:30:54 Total 48 Miles * My Supervisor comes into town Monday night until Thursday, so I will attempt to get all of my training in... will need a supportive wife and boss! Horrible motivation. Thankfully was able to meet up with Myers and I just ran for him for his 14 miles. Quick pace, but amazingly, I was able to hang on most of the way and finished well. Legs are beat up quite a bit, however, but at least perhaps I am on the road back to motivation.

ALPHA LEVEL 15, Week 1 Monday, 01-28-08 10 Miles down West Trail in 1:05:26, 8 x 100m Uphill Tuesday, 01-29-08 3.5 Miles in 23:39, 8 x 1:20 Uphill , 1.5 Miles in 10:18 9 Miles Total in 59:47 Wednesday, 01-30-08 12 Miles Easy up Cheatham Hill in 1:14:50 Thursday, 01-31-08 10 Miles Relaxed around The River with Josh Myers in 1:12:22 Friday, 02-01-08 9 Miles Relaxed around Pigeon Hill in 55:21, 8 x 100m Uphill Saturday, 02-02-08 13 Miles, Pick-Ups of 1', 3', 2', 3', 1', 5' (alt. 3'/4' Rests) in 1:24:36 Sunday, 02-03-08 10 Miles Relaxed down West Trail in 1:04:13 Total 73 Miles * After a Clinic at Athlete's Foot in Tuscaloosa, I took Ryan K's advice to run on the Sandy Spring Rd., Univ. of Alabama training dirt road. I did not need much convincing and headed out on the suprisingly short drive. Nice dirt road with pot-holes. Only negative was that I was feeling the week's mileage and was not fully recovered from yesterday's run and strides. I ...

Monday, 01-21-08 2 Miles Sick in 14:00 Tuesday, 01-22-08 7 Miles Recovery around Pigeon Hill in 46:34 Wednesday, 01-23-08 8 Miles around Pigeon Hill in 52:00 + 6 x 100m Uphill Thursday, 01-24-08 2 Miles in 14:32, 4 Miles in 22:54 , 2 Miles in 13:53 5:47, 11:30 (5:43), 17:15 (5:45), 5:39 8 Miles Total in 51:21 Friday, 01-25-08 8 Miles Easy around Percy Warner Park (TN) in 52:07 Saturday, 01-26-08 7 Mile Fun Run in Murfreesboro, TN in 51:03 Sunday, 01-27-08 12 Miles to Cheatham Hill and Back in 1:12:54 Pick-Ups of 1', 1', 2', 1', 2' every 5' Total 50 Miles * I love Percy Warner Park. Miles of beautiful, solitary roads throughout a scenic park. I had the best 8M run there this morning in 1-degree windchill weather, but it was beautiful. Yesterday's 4M tempo absolutely woke up my body, especially the strength in my legs. 22:54. I'll take it. Today's eight was extremely hilly, but I had no major issues. Hoping for a good morning ten tomorrow in Murfreesbo...

Monday, 1-14-2008 6 Miles Relaxed around Kennesaw Mtn. Loop in 39:41 Tuesday, 1-15-2008 8 Miles Relaxed around Pigeon Hill in 52:09 Wednesday, 1-16-2008 2 Miles in 14:24, 5 x 1' Uphill in 1:05 (1:40), 1:02 (1:54), 1:01 (2:52+), 1:02 (1:55), 1:27+ 3 Mile Cool-Down in 22:40 7 Miles Total in 51:16 Thursday, 1-17-2008 8 Miles Relaxed on Kendall Canals in 53:04 (26:18/26:46) Friday, 1-18-2008 8 Miles Relaxed on Kendall Canals in 52:49 (25:27/27:21), 6 x 100m Saturday, 1-19-2008 Rest, Rebecca/Joe's Wedding Sunday, 1-20-2008 Sick Total 37 Miles

ALPHA LEVEL 16, Week 1 Monday, 1-07-08 9 Miles Relaxed around Pigeon Hill Trails in 1:00:05 Tuesday, 1-08-08 AM: 8 Miles around Pigeon Hill in 53:59, 8 x 100m Strides PM: 4 Miles around Gainesville with Sparky in 29:14 Wednesday, 1-09-08 3M, 8 x 1:20 Fartlek (@ Equal Rest), 3M in 57:49 Thursday, 1-10-08 5 Miles Easy around Carribbean Beach Resort in 33:21 Friday, 1-11-08 5 Miles Easy with Matt Weiss in Disney in 33:14 Saturday, 1-12-08 Rest Sunday, 1-13-08 Rest Total 40 Miles

Yearly Mileage Goal: 5,000 Miles (Avg. 96 Mi/Wk) Performance Goals USA 15K Championship, sub-47:20 (Top 25) USA 25K Championship, 1hr 19' (Top 15) USA Marathon Championship, 2 hr 20' (Top 10)

ALPHA LEVEL 8, Week 1 Friday, 1-04-08 5 Miles Relaxed around Kennesaw Mtn. Loop in 32:22 Saturday, 1-05-08 6 Miles Relaxed around Kennesaw Mtn. Loop in 39:56 + 6 x 100m Uphill Sunday, 1-06-08 8 Miles around Pigeon HIll, including 5 x 60" Pickups every 4' in 53:59 Total 19 Miles * Was absolutely ravaged by the flu when I returned from Mexico. Sidelined with 103-degree fever all the way to Tuesday, and then Wednesday just finally came to life. Will quickly increase my mileage as we aim for a great 2008. Well, am hoping for a quick return to training well. So far, so good. Not great runs, tremendously weak in the legs with absolutely no muscle or strength, but am maintaining good rhythm and flowing well, running tall. Will see how much training I can get in next week at Disney.

Monday, 12-24-2007 11 Miles Relaxed in 1:15:41 Tuesday, 12-25-2007 5 Miles Relaxed in 34:14 Wednesday, 12-26-2007 Rest Thursday, 12-27-2007 8 Mile Progression in 52:34 Friday, 12-28-2007 3 Miles in 17:43 + 6 x 100m Strides Saturday, 12-28-2007 Rest Sunday, 12-29-2007 Travel to Kennesaw Total 27 Miles

Monday, 12-17-2007 13 Miles Easy around Cheatham Hill in 1:28:00 * Boy, did I know that was going to be a long run. My legs were a bit trashed from yesterday's encounter and from the first mile I felt my left leg not functioning properly. However, I pressed on, knowing I had to get the work done. I was on pace to run my Cheatham Hill loop in 1 hr 40' so I cut the run short by heading up Old Mtn. Rd. Good decision. Ate like crazy. Starving. Tuesday, 12-18-2007 7 Miles Moderate around Pigeon Hill in 47:02 * Alright, already knocked a minute off this course from Saturday. Started out slowly, built into the run, my left foot still having pronation pains, but I kept a good rhythm. Some aches and pain, but was able to zone-out the last 10' of the run, Geb-like. Wednesday, 12-19-2007 9 Mile Progression around Pigeon Hill in 57:38 * Interesting. Learned a lot about running this morning. I have not been using my upper-body enough when I run, so I did today and got more effort out of...