ADELANTE!

Monday, 4-27-2009 1:09:02 moderate over Kemah Bridge (x 5) ~ 10M 149 avg. HR (77%); 164 Max HR (85%); 758 cal. (40%) Tuesday, 4-28-2009 AM- 30' easy + 5 x 5' fast, 3' easy = 1:10:02 Total ~ 11M 145 avg. HR (75%); 165 Max HR (85%); 740 cal. (45%) 29:59 (135 avg. HR); Set I (148 HR); Set II (152 HR); Set III (152 HR); Set IV (152 HR); Set V (158 HR) PM- 41:31 easy regeneration on the Seabrook Trails ~ 6M 140 avg. HR (73%); 150 Max HR (78%); 416 cal. (50%) Wednesday, 4-29-2009 AM- 26:33 easy around Sylvan Beach + Technical Exercises ~ 4M 141 avg. HR (73%); 149 Max HR (77%); 266 cal. (50%) PM- 49:21 easy with Rudy at Jenkins Park ~ 7M 140 avg. HR (73%); 148 Max HR (77%); 492 cal. (50%) Thursday, 4-30-2009 AM- 44:15 (25:42 easy + 5 km finishing up Kemah Bridge in 18:33) ~ 7M 148 avg. HR (77%) - 177 Max HR; Easy, 135 avg. HR; 5 km, 165 avg. HR 481 cal. (40%) PM- 55:38 with short variations (30/45" every 3 min) ~ 8M 143 avg. HR (74%); 159 Max HR (82%); 575 cal. (45%) Fri...

Monday, 4-20-2009 8:07 AM- 51:59 moderate (6:20 pace) out to the Kemah Bridge ~ 8M 6:26 PM- 38:43 easy around Birmingham, AL ~ 5M 140 avg. HR (73%); 172 Max HR (89%); 387 cal. (45% fat) Tuesday, 4-21-2009 6:12 AM- 38:03 on the Vulcan Trail ~ 5M 133 avg HR (69%); 151 Max HR (78%); 348 cal (55% fat) Wednesday, 4-21-2009 8:11 AM- 1:05:43 around Clear Lake (30' easy + 5 x 4' fast, 3' easy) ~ 10M 157 avg. HR (81%); 173 Max HR (90%); 788 cal (35% fat) PM: 35 min easy around Seabrook Trails ~ 5M Thursday, 4-23-2009 8:12 AM- 43:17 Total (28:46' easy around Norbuck Park (142 avg. HR) + @ 4 km hills, finishing uphill in 14:31 (avg. 167 HR) ~ 6M 150 avg. HR (78%); 178 Max HR (92%); 483 cal. (40% fat) Friday, 4-24-2009 8:06 AM- 1:17:22 death wind run around Lake Hefner (OKC) ~ 11M 141 avg. HR (73%); 157 Max HR (81%); 782 cal. (50% fat) Saturday, 4-25-2009 7:03 AM- 38:23 easy around Lake Hefner ~ 6M 142 avg. HR (74%); 158 Max HR (82%); 392 cal. (45% fat) Sunday, 4-26-2009 9:25 AM-...

Monday, 04-13-2009 Injured, Right Calf/Peroneals Tuesday, 4-14-2009 20 min easy (7.0 mph, 1.0% incline) on Treadmill ~ 3M Wednesday, 4-15-2009 27:24 easy around Jenkins Park ~ 4M Thursday, 4-16-2009 8:06AM- 28:38 around Sylvan Beach ~ 4M 152 avg. HR* (Max 162bpm); 326 cal (40%) 11:20AM - Dr. Sanders Appointment/Treatment Friday, 4-17-2009 8:19AM - 38:27 around the Seabrook Trails ~ 5M 154 avg. HR (Max 167bpm); 80-87%; 445 cal (40%) Saturday, 4-18-2009 3:37PM - 48:48 around Brushy Creek Park ~ 7M 156 avg. HR (Max 177bpm); 81-92%; 579 cal (35%) Sunday, 4-19-2009 8:07AM - 53:13 around Kemah with the Boys ~ 8M 157 avg. HR (Max 179bmp); 81-93%; 638 cal (35%) Totals 31 Miles 2:49:06 Total Time (1,988 Total Calories) 04-06 to 4-12-2009 Injured, Right Calf * Alright, I need to address this injury. I had a pain-free, 30 min run on Sunday, but then had a tremendously painful attempt at a 1 hr run on Monday at Seabrook. I think the surface had a lot to do with the aggrevation, but the calf needs...

Monday, 3-30-2009 AM: 57:56 easy over the Kemah Bridge ~ 8M PM: 28:02 easy to Sylvan Beach + Technical Exercises ~ 4M Tuesday , 3-31-2009 AM: 10 min easy ~ testing Right Calf/Soleus ~ 1M PM: 20 min warm-up, 5 x 200m in 31 secs , rec. 200m jog :33, :32, :31, :31, :33 ~ aborted due to calf pain Wednesday, 4-01-2009 Day of Rest Thursday, 4-02-2009 49:26 min easy around Allen Parkway + R. Calf Treatment ~ 7M Friday, 4-03-2009 5 mn jog, abort run due to calf not recovered Saturday, 4-04-2009 30 min easy with Rudy at Jenkins Park ~ 4M Sunday, 4-05-2009 Rest Total 30 Miles

Monday, 3-23-2009 55:04 easy on the Kemah Bridge ~ 8M Tuesday, 3-24-2009 49:20 steady around Seabrook + 10 x 100m uphill ~ 9M Wednesday, 3-25-2009 58:12 moderate out to the Kemah Bridge ~ 10M Thursday, 3-26-2009 36:08 easy around Walnut Creek Park ~ 5M Friday, 3-27-2009 55:22 easy around McAllister Park ~ 8M Saturday, 3-28-2009 AM: Warm-up + Eikenburg Law Week 8K in 26:43 5:28, 11:05 (5:36), 16:21 (5:16), 21:39 (5:18), 5:03 PM: 25 min easy + 6 x 1'30" uphill, rec. 3 min ~ 6M 1:34, 1:30, 1:27, 1:26, 1:26, 1:27 Sunday, 3-29-2009 49:54 easy around Jenkins Park with Rudy ~ 7M Total 61 Miles * Alright, an update... training is improving, although I am dealing with a psoas issue on my right hip that has me stretching and working on a plank routine from Brent Vaughn, along with the Big XII, so I am improving in fitness daily. Law Week will be a challenge, and the goal will be a sub-26 min performance... * Basically, whatever. I have a lot of work (running) to do. I can no longer get...

Monday, 3-16-2009 AM: 1 hr 00:08 easy around the Seabrook Trails with Rudy ~ 9M PM: 36:51 easy around Jenkins Park with Rudy + 10 x 100m strides ~ 6M Tuesday, 3-17-2009 25 min warm-up, 4 x (5 x 400m) in 70/70/70/70/67", rec. 60 secs/4 min 72.61, 69.82, 70.37, 71.12, 67.62 70.29, 71.08, 69.73, 69.64, 66.25 69.84, 70.37, 69.69, 69.12, 65.73 70.63, 70.35, 70.97, 70.38, 65.66 Wednesday, 3-18-2009 1 hr 25:12 easy at McAllister Park ~ 12M Thursday, 3-19-2009 1 hr 15:36 regeneration around Town Lake ~ 10M Friday, 3-20-2009 20 easy + TSU Relays 3000m in 9:06.04 72, 2;24, 4:49, 7:16, 8:32, :34 Saturday, 3-21-2009 1 hr 08:03 easy around the Seabrook Trails w/ Chad ~ 10M Sunday, 3-22-2009 1 hr 20 min with short variation (40" every 3') w/ Rudy ~ 12M Total 72 Miles

Monday, 03-09-2009 1 hr 06:09 easy around Seabrook (33:17/32:52) + 10 x 100m uphill ~ 11M Tuesday, 03-10-2009 Sick, Stomach Bug Tuesday, 03-10-2009 20 min warm-up + ~ 6M 3000m in 9:35.67 (76, 76, 76, 76, 76, 77, 76, 38) + 1600m in 5:12 (76, 77, 77, 79), rec. 3 min Thursday, 03-12-2009 1 hr 22:29 easy around White Rock Lake ~ 12M Friday, 03-13-2009 43:27 steady around White Rock Lake ~ 7M Saturday, 03-14-2009 20 min easy + Dash Down Greenville 5K in 16:12 (10th) ~ 7M 5:03, 10:19 (5:16), 15:41 (5:21), :30 Sunday, 03-15-2009 1 hr 06:35 progression around Seabrook (35:00/31:35) ~ 10M Total 53 Miles

Monday, 03-02-2009 1 hr 08:19 easy around Huntsville State Park ~ 10M Tuesday, 03-03-2009 10 min warm-up, ~ 7M 3 x 1000m in 3:15.52, 3:13.74, 3:14.28 (30" rest) + 4' rest + 2 x 1000m in 3:02.37, 3:02.07 (30" rest) + 4' rest + 1000m in 2:54.53 Wednesday, 03-04-2009 40:53 regeneration in Bothell with Matt Weiss & Liz Wilson ~ 6M Thursday, 03-05-2009 58:43 easy with Justin around Bothell ~ 8M Friday, 03-06-2009 52:58 easy around Bothell with Justin ~ 8M Saturday, 03-07-2009 20 min easy + 6km uphill on treadmill ~ 7M Sunday, 03-08-2009 1 hr 37:53 at moderate pace with Rocha ~ 14M Total 60 Miles

Tuesday, 02-24-2009 1 hr 36:43 steady on the Seabrook Trails ~ 14M Wednesday, 02-25-2009 1 hr 19:28 easy around Seabrook + 10 x 100m uphill ~ 13M Thursday, 02-26-2009 1 hr 10:23 steady out to the Kemah Bridge ~ 11M Friday, 02-27-2009 46:54 easy around the Seabrook Trails with Chad ~ 7M Saturday, 02-28-2009 20 min warm-up + ConocoPhillips Rodeo Run 10km in 34:24 5:13, ?, 16:16, 17:04 - 5km, 22:25 (6:09), 28:01 (5:35), 33:19 (5:18), 1:04 Sunday, 03-01-2009 1 hr 28:50 with mid/last 2M at 5:35 pace w/ Rudy and Chad ~ 13M Monday, 03-02-2009 1 hr 08:19 easy at personal sensation at Huntsville State Park ~ 10M Total 78 Miles * Alright, from the onset of this training week, I realized that I would not be able to handle the workload, physically and mentally. However, I did have great runs on Tue-Thu, but felt pretty crappy on Friday, cutting my run in half. Will run Conoco moreso for a the need of a workout, than a race effort, however, I still would like to run 33:00-33:30 for the effort. I wi...

Tuesday, 02-17-2009 27:10 easy on the Seabrook Trails ~ 4M Wednesday, 02-18-2009 19:08 easy regeneration + exercises around the Seabrook Trails ~ 3M Thursday, 02-19-2009 30:31 easy regeneration on the Seabrook Trails ~ 4M Friday, 02-20-2009 30 min easy regeneration + exercises on the Seabrook Trails ~ 4M Saturday, 02-21-2009 1:01:52 easy around the Seabrook Trails ~ 9M Sunday, 02-22-2009 1:10:05 steady around Seabrook with Chad ~ 10M Monday, 02-23-2009 57:20 moderate (53:27) out to Kemah Bridge ~ 9M Total 44 Miles * Alright, am coming back into form... This morning's 1 hr steady state went phenomenal for the first 35-min, just absolutey cruising. Hit the wind and had some issues, but I really attacked the downhills, a la Sean Wade, on the Kemah Bridge that will pay off for Boston. Cranked it out well, tremendously smooth, still minor issues with my right glute/hip, but improving daily.

Tuesday, 02-10-2009 6M in 34:20 (16:35/17:45) + 15 x 80m sprint uphill + 5km in 17:39 (5:25, 11:12) ~ 11M Wednesday, 02-11-2009 1 hr 29:08 easy regeneration on the Seabrook Trails ~ 12M Thursday, 02-12-2009 54:40 aborted run due to fatigue ~ diagnosed with Pneumonia! Friday-Monday, 02-16-2009 Pneumonia Total

Sunday, 02-01-2009 New Orleans Mardi Gras Half Marathon in 1:25:36 6M in 40:03 (6:40 pace) + 7.1M in 45:32 (6:24 pace) ~ 14M Monday, 02-02-2009 1 hr 29:28 moderate out to Kemah and Back (windy!) ~ 13M Tuesday, 02-03-2009 2 hr 21:02 around Huntsville State Park with Chad ~ 21M Wednesday, 02-04-2009 1 hr 29:14 moderate out to Kemah and Back (windy) ~ 13M Thursday, 02-05-2009 47:01 easy around Norbuck Park ~ 7M Friday, 02-06-2009 1 hr 10:04 easy out to the Kemah Bridge ~ 11M Saturday, 02-07-2009 20 min moderate + Buffalo Wallow XC 6K in 19:21.4, CR Total 87 Miles Sunday, 02-08-2009 1 hr regeneration on the Seabrook Trails ~ 8M Monday, 02-09-2009 59:45 moderate out to the Kemah Bridge ~ 9M * I am really rolling right now in my runs.. feeling healthy and recovered. I am however, still a bit sick, but getting better. The 90-min runs seem to have awoken my fueling system and opened my strides. I feel very fluid and fit, even though I am not very fit (no workouts), but if I can get 8-10 weeks...

Sunday, 01-25-2009 20 min warm-up, Aborted Half Marathon ~ 8M Monday, 01-26-2009 44:46 regeneration (6M in 38:06) around La Porte ~ 7M Tuesday, 01-27-2009 1 hr 10:03 moderate up and down the Kemah Bridge ~ 10M (6:21 pace) Wednesday, 01-28-2009 1 hr 46:25 progression around Seabrook ~ 16M Thursday, 01-29-2009 30:00 easy + 6k + 4.5k , rec. 3' jog in 22:33 / 15:21 Friday, 01-30-2009 44:59 easy on St. Charles Trolley in New Orleans ~ 6M Saturday, 01-31-2009 REST Total 58 Miles

Sunday, 01-18-2009 20 min warm-up, EP 5K in 15:47 4:58, 10:14 (5:16), 5:33 ~ 7M Monday, 01-19-2009 1 hr 55:15 min at Huntsville State Park with Rudy ~ 16M Tuesday, 01-20-2009 1 hr 14:28 min easy around Seabrook ~ 11M Wednesday, 01-21-2009 1 hr 04:22 min easy with Jake at Norbuck, 6 x 100m uphill strides ~ 11M Thursday, 01-22-2009 51:51 min easy out to the Kemah Bridge ~ 8M Friday, 01-23-2009 39:05 min easy on Town Lake ~ 6M Saturday, 01-24-2009 28:41 min easy on Town Lake + 5 x 80m uphill strides ~ 5M Total 64 Miles * Alright, finally a mini-breakthrough run today, as I felt pretty darn light and fast, attacked the run, hammered up the Kemah Bridge, and kept it steady home. Have a couple of slight issues, but this run was well worth it... once again, Jake's rubbed off some fitness.

Sunday, 1-11-2008 1:38:07 moderate around Memorial Park with Chad ~ 15M Monday, 1-12-2008 AM: 47:51 easy around the Seabrook Trails ~ 7M PM: 47:15 steady to Morgan's Point ~ 7M Tuesday, 1-13-2008 AM: 2 mile warm-up, Workout Cancelled due to Weather (Wind) ~ 2M PM: Work Wednesday, 1-14-2008 25 min warm-up, ~ 7M 2 x 2000m in 6:06 , 6:06 , rec. 4' jog, (Rest 10 min) 2 x 400m in 67.26, 66.75 rec. 1:30 Thursday, 1-15-2008 1 hr 08:06 min easy around the Seabrook Trails ~ 10M Friday, 1-15-2008 41:34 easy around Sylvan Beach ~ 6M Saturday, 1-17-2008 55:31 steady around the Seabrook Trails ~ 8M Total 62 Miles * Am working the Houston Marathon Expo from Thu-Sat, so a down week in terms of mileage and doubles, but will look for some good quality. The 400's after the 2k's will be a challenge, and running the 15km tempo under 5:45 pace will also be challenging. Let's go!

Sunday, 01-04-2009 57:18 gaining strength with Rudy at Memorial Park ~ 8M Monday, 01-05-2009 AM: 57:08 easy around the Seabrook Trails ~ 8M PM: 41:11 easy with Rudy at Jenkins Park, 15 x 100m strides ~ 7M Tuesday, 01-06-2009 AM: 57:10 easy over the Kemah Bridge in the rain ~ 8M PM: 39:13 easy around Town Lake ~ 6M Wednesday, 01-07-2009 AM: 20 min warm-up, 3000m in 9:45 , rest 3' jog, Go Home ~ 5M PM: 1:09:01 around Town Lake in Austin ~ 10M Thursday, 01-08-2009 AM: 20 min warm-up, 6 x 400m, rest 4 min ~ 6M 68.86 (?), 62.50, 63.85, 63.76, 64.50, 65.16 (Avg., 64.77) PM: 34:33 regeneration around La Porte ~ 5M Friday, 01-09-2009 AM: 57:02 easy around the Seabrook Trails with Chad ~ 9M PM: 29:07 easy around Jenkins Park with Rudy, 10 x 100m strides ~ 5M Saturday, 01-10-2009 AM: 38:37 progressive around the Seabrook Trails ~ 6M PM: 37:10 easy around Sylvan Beach with Rudy ~ 5M Total 88 Miles

Sunday, 12-28-2008 54:52 fast + 6k tempo in 22:13 ; total, 1:17:05 ~ 12M Monday, 12-29-2008 AM: 49:19 easy on the Kendall Canals ~ 7M PM: 52:25 easy on the Kendall Canals ~ 7M Tuesday, 12-30-2008 AM: 20 min warm-up, ~ 7M 3 x (5 x 400m) in 68 sec . Rest 1:30 / 5 min 69-68-67-67-68, 67-67-67-68-69, 69-69-68-69-67 PM: 20 min warm-up, ~ 4M 4k progression attempt (800m in 2:51, cancel) Wednesday, 12-31-2008 AM: 57:17 easy around Kendall ~ 8M PM: New Year's Eve Dinner at Abu's Thursday, 01-01-2009 AM: 13:09 warm-up, ~ 9M 11km tempo in 39:49 PM: Start Drive to Houston Friday, 01-02-2009 Deathly Ill (102.5 degree fever) Saturday, 01-03-2009 18:33 weakly and easily around Seabrook + exercises ~ 3M Total 57 Miles

Training Goal 4,000+ Training Miles (avg 75+/week) Racing Goals Top 15 USA Championship sub-2:25:00 Marathon sub-1:08:00 Half Marathon 3:15:00 Ultra Marathon (50K)

Monday, 12-22-2008 AM: 50 min steady on the Kendall Canal ~ 8M PM: 40:29 easy on the Kendall Canal ~ 6M Tuesday, 12-23-2008 AM: 38:53 easy on the Kendall Canals ~ 6M PM: 15 min easy to MDCC (Track under Construction) ~ 2M Wednesday, 12-24-2008 20 min warm-up, ~ 6M 2 x (4 x 600m) in 1:50-1:46-1:42-1:38 rec. of 2:00-1:40-1:20 & 5 min 1:53, 1:45, 1:42, 1:40 / 1:50, 1:46, 1:43, 1:39 Thursday, 12-25-2008 49:24 easy around Kendall + exercises ~ 7M Friday, 12-26-2008 AM: 1:25:10 easy around Kendall ~ 12M PM: 35:05 easy around the Hammocks with Eduardo + 2000m in 5:58 71-2:24-3:36-4:47-71 ~ 6M Saturday, 12-27-2008 AM: 50:55 easy on the Kendall Canals + 12 x 100m uphill ~ 8M PM: 51:59 easy on the Kendall Canals ~ 7M Sunday, 12-28-2008 54:52 fast + 6km tempo in 22:13 for 1:17:05 total ~ 12M Total 80 Miles