ADELANTE!

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

Monday, 12-15-2008 AM: 1:16:18 easy on double loops around the Seabrook Trails ~ 12M (Splits - 38:20 / 37:58) PM: 40 min easy with Rudy around Jenkins Park + exercises ~ 6M Tuesday, 12-16-2008 47:40 easy + 8 x 1:30 uphill (4' rec.), total time, 1:33:25 ~ 12M Wednesday, 12-17-2008 AM: 46:49 easy around the Seabrook Trails with Chad ~ 7M PM: 29:02 easy,around Jenkins Park with Rudy, 8 x 100m strides ~ 5M Thursday, 12-18-2008 AM: 20 min warm-up, 2 x 2000m in 6:08, 6:13 (rec. 5') ~ 7M PM: 15 min warm-up, 6 x 1km in 3:17, 3:14, 3:11, 3:13, 3:11, 3:12 (rec. 200m) ~ 7M Friday, 12-19-2008 AM: 46:20 easy around the Seabrook Trails with Chad ~ 7M PM: 52:06 easy around Jenkins Park with Rudy + exercises ~ 7M Saturday, 12-20-2008 Drive to Orlando, FL Sunday, 12-21-2008 29:23 easy around Disney World ~ 4M Total 74 Miles * So I am quite impressed with my recovery week last week of 69 miles. I was able to run quite healthy all week and showed no real signs of the 50km other than a depleted ...

Monday, 12-08-2008 57:49 easy around Memorial Park ~ 8M Tuesday, 12-09-2008 AM: 55:43 easy around the Seabrook Trails ~ 8M PM: 30 min easy evading major storm ~ 4M Wednesday, 12-10-2008 20 min easy + 11 x 200m in ~ 7M :30 (1:26), :31 (1:20), :31 (1:19), :30 (1:16), :31 (1:12), :30 (1:12), :30 (1:19), :31 (1:18), :30 (1:18), :31 (1:16), :31 (1:11) Thursday, 12-11-2008 1:07:44 easy on the Trinity River ~ 10M Friday, 12-12-2008 18:31 warm-up, 16:57 cool-down; 54:38 total ~ 8M 5.45km tempo in 19:09 3:13-3:11-3:13-3:12-3:11-3:07 Saturday, 12-13-2008 58:58 easy along the Trinity River ~ 9M Sunday, 12-14-2008 1:32:32 progression at Memorial Park ~ 15M 7.5M steady, 4.5M medium-hard, 3M fast... Total 69 Miles

Monday, 12-01-2008 AM: 57:03 around the Seabrook Trails ~ 9M PM: 34:26 easy around Seabrook + 6 x 100m uphill ~ 6M Tuesday, 12-02-2008 AM: 46:54 around the Seabrook Trails ~ 7M PM: Travel to Baton Rouge, LA Wednesday, 12-03-2008 36:26 around Highland Dr Park ~ 5.5M Thursday, 12-04-2008 AM: 48:02 around LSU's Lakes ~ 7.5M PM: 35:18 around Jenkins Park ~ 5M Friday, 12-05-2008 AM: 48:42 around the Seabrook Trails ~ 7M PM: Pre-Race Elite Banquet with Bob Kennedy Saturday, 12-06-2008 Sunmart 50K in 3:23:04 PR Sunday, 12-07-2008 31:34 recovery around Jenkins Park with Rudy ~ 4M Total 82 Miles * Alright, this has not been fun. Ever since my 2 hr 48 min long run two weeks ago, I have been quite trashed. I fear I may have pulled the roots too soon due to insecurity and curiousity. Basically, I should have saved that 25M run at sub-6:30 pace for this weekend. Oh well, lesson learned. There is still up to $1200 on the line (more like $600 for the win and another $600 for an out-of-reach CR),...

Monday, 11-24-2008 AM: 41:50 easy around the Seabrook Trails ~ 6M PM: 55:14 easy around Seabrook with Rudy ~ 8M Tuesday, 11-25-2008 24 min easy + 4 x 6:00 fast, 2:00 easy up Kemah Bridge ~ 8M Wednesday, 11-26-2008 AM: 1:12:22 easy around Seabrook ~ 10.5M PM: 33:48 easy around Seabrook + 12 x 80m uphill ~ 5.5M Thursday, 11-27-2008 1:08:12 (22:37, 6:07, 5:57, 13:34, 6:46, 13:09) around UHCL ~ 10M Friday, 11-28-2008 AM: 56:24 around the Seabrook Trails with Rudy ~ 8M PM: 35:08 around Jenkins Park with Rudy ~ 5M Saturday, 11-29-2008 24 min + 12 x 600m in 1:57 , jog 200m in :53 1:54 (:50), 1:59 (:57), 1:56 (:52), 1:55 (:54), 1:55 (:54), 1:56 (:55), 1:57 (1:03), 1:52 (:56), 1:53 (:56), 1:55 (1:03), 1:54 (:55), 1:56 (:50) ~ 34:19 Sunday, 11-30-2008 1:31:55 recovery around Seabrook ~ 13M Total 84 Miles

Monday, 11-17-2008 1:28:08 around Bellevue with Brian Sell, Casey, and DeKoker ~ 12M Tuesday, 11-18-2008 46:12 easy around Bellevue with Justin & Clerc ~ 7M Wednesday, 11-19-2008 AM: Travel PM: 1:17:23 brisk (38:44/38:39) around McAllister Park ~ 12M Thursday, 11-20-2008 AM: 1:08:29 steady around the Seabrook Trails ~ 10.5M PM: 40:20 easy around Jenkins Park with Rudy ~ 5.5M Friday, 11-21-2008 20 min warm-up, 7 x 1200m in 3:54, jog 600m rest or 2:30 3:55 (2:29), 4:00 (2:33), 3:56 (2:50), 3:58 (2:34), 3:58 (2:36), 3:56 (2:45), 3:54 (2:25) Saturday, 11-22-2008 1:03:29 easy with Rudy on the Seabrook Trails ~ 9M Sunday, 11-23-2008 2:48:12 at Huntsville State Park ~ 24M Total 90 Miles * Alright, salvaged a rough week of travel and Sales Meeting, but managed to run long with Brian Sell (confidence booster), nail a run after a flight in San Antonio, and then hammer out a solid road workout at UHCL. I missed a couple of doubles, but capped off the week with a tremendous and personal-bes...

Monday, 11-10-2008 AM: 57:43 easy around the Seabrook Trails ~ 9M PM: 34:49 easy around Sylvan Beach ~ 5M Tuesday, 11-11-2008 AM: Rain Storms PM: 1:08:46 easy around Seabrook, 8 x 100m ~ 11M Wednesday, 11-12-2008 1:38:59 steady around McAllister Park Trails ~ 14M Thursday, 11-13-2008 AM: Failed Attempt at Workout ~ 3M PM: San Antonio Marathon Expo Set-Up Friday, 11-14-2008 AM: 20 min warm-up, 10 x 950m in 3:05, jog 1:40 recovery 3:03 (1:42), 3:03 (1:40), 3:06 (2:02), 3:06 (1:40), 3:05 (1:38), 3:05 (1:40), 3:04 (1:44), 3:05 (1:47), 3:07 (1:51), 3:05 PM: San Antonio Marathon Expo Saturday, 11-15-2008 AM: 55:06 around north San Antonio ~ 8M PM: San Antonio Marathon Expo Sunday, 11-16-2008 Travel to Seattle Total 60 Miles

Monday, 11-03-2008 AM: 56:46 easy around the Seabrook Trails ~ 8M PM: 34:49 easy around Sylvan Beach ~ 5M Tuesday, 11-04-2008 AM: 57:48 (29:32/28:16) brisk to Pine Gully, 8 x 100m uphill ~ 10M PM: 40:10 easy around Sylvan Beach ~ 6M Wednesday, 11-05-2008 AM: 1:09:01 easy up/down the Kemah Bridge ~ 10M PM: 41:25 min easy around Sylvan Beach with Rudy ~ 6M Thursday, 11-06-2008 20 min warm-up, 10 x 800m in 2:36, jog 400m in 1:40 2:38 (1:43), 2:32 (1:43), 2:33 (1:44), 2:33 (1:46), 2:33 (1:44), 2:34 (1:55), 2:34 (1:49), 2:36 (1:48), 2:36 (1:58), 2:36 (1:47) 12k in 43:52 Friday, 11-07-2008 AM: 58:53 easy around the Seabrook Trails ~ 9M PM: 40:43 easy around Sylvan Beach ~ 6M Saturday, 11-08-2008 57:10 easy around the Seabrook Trails, 8 x 100m uphill ~ 9M Sunday, 11-09-2008 20 min warm-up, HMSA 25K in 1:29:52 5:43, 11:20 (5:36), 16:59 (5:38), 17:33 (5K), 22:22 (5:22), 28:32 (6:00), 34:02 (5:38), 35:15 (10K), 39:53 (5:50), 45:31 (5:38), 51:32 (6:00), 53:22 (15K), 57:19 (5:47), 1:03:10 (5:50)...

Monday, 10-27-2008 57:20 easy around the Seabrook Trails ~ 8M Tuesday, 10-28-2008 AM: 53:09 steady around the Seabrook Trails ~ 8M PM: 35:51 easy around Sylvan Beach ~ 5M Wednesday, 10-29-2008 AM: 54:29 hilly up the Kemah Bridge ~ 8M PM: 33:58 easy around Town Lake (Austin) ~ 5M Thursday, 10-30-2008 AM: 20 min warm-up, ~ 10M 4 x 2000m in 6:30, 6:38, 6:31, 6:35 jog 1000m rec. in 3:46, 4:02, 4:14, 3:55 PM: 38:55 rolling on Town Lake (Austin) w/ my IPod ~ 6M Friday, 10-31-2008 1:22:59 easy around Town Lake (10M, 66:49) ~ 12M Saturday, 11-01-2008 AM: 58:42 easy around Seabrook with Derek & Rudy ~ 8M PM: 39:26 CR steady around Sylvan Beach ~ 6M Sunday, 11-02-2008 2 hr 20 min, last 30 min fast at Huntsville State Park ~ 22M Total 98 Miles * Great week of work. I had strong runs and was completely rejuvenized with my iPod for my recovery runs. 2k workout went decently, as I worked hard, but still am not tremendously fast, as I had trouble dipping below 6:30 for 2k... The week ended up gre...

Monday, 10-20-2008 1:07:12 easy on the Seabrook Trails ~ 10M Tuesday, 10-21-2008 AM: 54:00 Kemah Bridge, 8 x 100m uphill ~ 10M PM: 35:41 easy around Sylvan Beach ~ 5M Wednesday, 10-22-2008 AM: 55:36 relaxed around the Seabrook Trails ~ 8M PM: 34:40 around Sylvan Beach ~ 5M Thursday, 10-23-2008 20 min easy, Friends of River Run 3.4M in 17:41.7 5:09, 10:21 (5:11), 15:41 (5:20), 1:59 ~ 5:12 avg. Friday, 10-24-2008 1:28:08 easy along the Trinity River in Ft. Worth ~ 13M Saturday, 10-25-2008 1:02:39 easy around Seabrook Trails, 8 x 100m uphill ~ 10M Sunday, 10-26-2008 20 min warm-up, Koala/Luke's Locker Half Marathon in 1:13:31 5:29, 10:59 (5:30), 16:35 (5:36), 22:13 (5:38), 28:00 (5:46), 33:44 (5:43), 39:32 (5:47), 45:11 (5:39), 50:50 (5:38), 56:28 (5:38), 1:02:16 (5:47), 1:07:13 (5:28), 1:12:59 (5:14), :33 Total 85 Miles * Alright, the lack of sleep thanks to my beautiful new daugher, Sophia, is starting to get to me, as I am awaking quite sluggish and without energy. What a differenc...

Monday, 10-13-2008 1:10:16 very easy around the Seabrook Trails ~ 10M Tuesday, 10-14-2008 AM: 54:14 Kemah Bridge, 8 x 100m uphill ~ 9M PM: 34:39 around Sylvan Beach ~ 5M Wednesday, 10-15-2008 20 min warm-up at UHCL .9km Loop ~ 10M 6 x 1200m in 3:56, rec. 2:55 3:51 (2:46), 3:53 (2:34), 4:00 (2:53w), 3:56 (3:17), 4:03 (2:54w), 3:53 Thursday, 10-16-2008 1:26:10 around the Seabrook Trails ~ 14M Friday, 10-17-2008 47:23 steady to Morgan's Point (24:21 / 23:02) ~ 7M Saturday, 10-18-2008 AM: 57:02 easy around Seabrook Trails, 8 x 100m uphill ~ 10M PM: 34:47 easy around League City with Derek ~ 5M Sunday, 10-19-2008 2 hr 10 min, last 30 min fast at Memorial Park ~ 20M Total 90 Miles * A great double today on Tuesday... I haven't written about the USA 10-Miler, because I ran what I thought I would run, 56-minutes, but today's run was the number one reason why I ran the 10-miler... because it elevated my fitness. I was able to roll on my 5M loop like on no previous run. For example,...

Monday, 10-06-2008 56:09 relaxed around the Seabrook Trails ~ 8M Tuesday, 10-07-2008 AM: 51:52 up and over Kemah Bridge + 8 x 100m uphill ~ 9M PM: 34:22 around Town Lake ~ 5M Wednesday, 10-08-2008 20 min warm-up, 8 x 1000m in 3:12, rec. 400m in 1:44 3:09 (1:39), 3:12 (1:45), 3:14 (1:40), 3:17 (1:43), 3:10 (1:45), 3:15 (1:46), 3:09 (1:55), 3:13 (1:40) Thursday, 10-09-2008 1:28:06 around Town Lake in Austin ~ 13M Friday, 10-10-2008 AM: 49:44 easy around the Seabrook Trails ~ 7M PM: 36:20 easy around Sylvan Beach ~ 5M Saturday, 10-11-2008 54:23 easy around the Seabrook Trails, 8 x 100m uphill ~ 9M Sunday, 10-12-2008 20 min warm-up, USA 10 Mile in 56:07 (8th) 5:21, 10:59 (5:37), 16:39 (5:40), 22:26 (5:46), 28:21 (5:55)*, 33:55 (5:34), 39:29 (5:34), 45:12 (5:42), 50:54 (5:42)*, 5:13 5M Splits - [28:22 / 27:44] * = stopped to stretch Total 80 Miles * Alright, I am off to a very strong start for the week in regards to training. Had an absolutely brilliant 8 x 1km workout at Zilker Park in Aus...

Monday, 9-29-2008 56:33 relaxed around the Seabrook Trails ~ 8M Tuesday, 9-30-2008 AM: 53:50 min up and over Kemah Bridge, 8 x 100m uphill ~ 8M PM: 33:37 easy around La Porte ~ 5M Wednesday, 10-01-2008 2.5 mile warm-up, 1 mile cool-down 10 x 800m in 2:36, jog 400m rec. in 1:40 2:35 (1:44), 2:38 (1:45), 2:38 (1:43), 2:43 (2:18), 2:36 (1:39), 2:38 (2:05), 2:35 (1:51), 2:38 (2:07), 2:40 (2:12), 2:38 (1:37) 12 km in 45:29 [2:37 / 1:54 avg.] Thursday, 10-02-2008 1:25:19 easy around White Rock Lake (Dallas) ~ 12M Friday, 10-03-2008 AM: 52:36 steady around Bike Paths at White Rock ~ 8M PM: 36:28 easy around Sylvan Beach ~ 5M Saturday, 10-04-2008 1:08:33 easy around Seabrook with Chad, 8 x 100m uphill ~ 10M Sunday, 10-05-2008 2:05:01, last 30 min fast around Memorial Park ~ 19M Total 86 Miles * Alright, finally a solid week of training that I applaud internally. It had all the elements of a sound training program, but I am beat up. I am awaiting a shipment of new shoes, which will help substa...

Gabriel Rodriguez , Joe Amburn, Joe Oveido and Abe Zavala posted an eight-mile time of 42:25 as they held off a Luis Armenteros-led team by just three (3) seconds to capture Saturday's HARRA Cross Country Relay, hosted by the Tornados Running Club . The team of Jose Lara, Vaughn Gibbs, Ray Caesar Martinez and Luis Armenteros came up just three seconds short of victory at Saturday's HARRA Cross Country Relay; however, they chipped away at a 30-second lead set down on the first lap of 10:05 by Gabriel Rodriguez .But Armenteros couldn't hold off the stronger finishing charge in the sand by former Sam Houston State star Joe Amburn even though the former Rice Owl started his 2-mile lap five seconds down.

Monday, 9-22-2008 AM: 48:32 easy around the Seabrook Trails ~ 7M PM: 47:47 jogging around the Seabrook Trails ~ 7M Tuesday, 9-23-2008 Fever Wednesday, 9-24-2008 45:51 steady around the Seabrook Trails, 8 x 100m uphill ~ 8M Thursday, 9-25-2008 54:01 out to the Kemah Bridge ~ 8M Friday, 9-26-2008 47:24 easy around the Seabrook Trails, 8 x 100m uphill ~ 8M Saturday, 9-27-2008 20 min warm-up, HARRA XC Relay 2M in 10:05 4:56 / 5:09 * Fastest Overall Split of the Day Sunday, 9-28-2008 2 hr, last 30 min fast (3M split, 17:50) throughout Memorial Park ~ 18M Total 60 Miles * Finally something to write about... I decided to be a mercenary and join the Tornados, a local running club in Houston primarily comprised of crazy Mexicans. They have been wanting my wife and I to be members for years now, but the timing was never right, and now it is, and I teamed up with Abel Zavala, Joe Oviedo, and Joe Amburm to take on the Luke's Locker teams. Warm-up was horrible. I had to stop at the Mile and st...

Monday, 9-15-2008 AM: 40:46 around the City of La Porte ~ 6M PM: 42:46 around Sylvan Beach Loop ~ 6M Tuesday, 9-16-2008 1:19:55 with Rudy on the Baytown XI ~ 11M Wednesday, 9-17-2008 AM: 40: 39 around the Sylvan Beach Loop ~ 6M PM: 40:26 around the Sylvan Beach Loop ~ 6M Thursday, 9-18-2008 1:16:32 with Rudy on the Baytown XI ~ 11M Friday, 9-19-2008 AM: 40:02 around the Sylvan Beach Loop ~ 6M PM: 41:12 around the Sylvan Beach Loop ~ 6M Saturday, 9-20-2008 1:14:27 with Rudy on the Baytown XI ~ 11M Sunday, 9-21-2008 31:16 around the Seabrook Trails ~ 5M Total 74 Miles

Monday, 9-08-2008 41:42 around the Seabrook Trials ~ 6M Tuesday, 9-09-2008 AM: 22:49 around Seabrook Backside Loop ~ 3.5M PM: 23:28 around Jenkins Park ~ 3.5M Wednesday, 9-10-2008 40:43 around the Seabrook Trails ~ 6M Thursday, 9-11-2008 AM: 21:09 around Sylvan Beach ~ 3M PM: 20:19 around Willis, TX (Evacuation) ~ 3M Friday, 9-12-2008 39:19 in Willis, TX, prior to Hurricane Ike ~ 5.5M Saturday, 9-13-2008 25:59 in Baytown with Rudy, post-Ike ~ 4M Sunday, 9-14-2008 38:23 around Sylvan Beach Loop (damage assessment) ~ 5.5M Total 40 Miles

Monday, 9-01-2008 AM: 10 miles relaxed around Seabrook in 1:10:43 2.5M Loop - 18:05, 17:40, 17:43, 17:14 PM: 5 miles easy in 32:33 Tuesday, 9-02-2008 Rest Wednesday, 9-03-2008 6 miles around Seabrook with Carson in 41:27 Thursday, 9-04-2008 Rest Friday, 9-05-2008 Rest Saturday, 9-06-2008 3 Miles Steady with Carson at SFASU in 18:22 Sunday, 9-07-2008 23'56" with Rudy at Jenkins Park ~ 3M Total 27 Miles * Not sure if the hamstring is ready. It was good for 5 miles easy this morning, but like the stubborn idiot that I am, I wanted to hit the 10M and the last couple of miles were painful. Not good. Am contemplating my 5M PM run, as the hammy is still weak. May give it a shot, as I expect much rain and non-training over the next week thanks to Hurricane Gustav.

Monday, 8-25-2008 4.5 mile recovery around Seabrook in 33:25 Tuesday, 8-26-2008 10 miles recovery around Seabrook in 1:09:41 Wednesday, 8-27-2008 AM: 8 miles easy in Cuero with Rudy in 57:00 PM: Drive Home Thursday, 8-28-2008 AM: 2 miles in 16:18 PM: Treatment with Dr. Kevin Landry for Injured Right Hamstring Friday, 8-29-2008 - Sunday, 8-31-2008 Break Total 25 Miles * Right hamstring is completely wrecked. Will try and get through week as best as possible. Looking to get work done by Kevin Landry on Wednesday, and I am also getting sick, as my body is worn down from Hood to Coast and lack of sleep and then the emotional strain of Rudy's brother's funeral just got to me. Oh well...

Monday, 8-18-2008 11 miles recovery out to Pine Gully in 1:13:50, 8 x 100m strides uphill Tuesday, 8-19-2008 2 miles, 4 x 100m, 8 x 60" up Kemah Bridge 5:53, 1:05 (1:53), 1:05 (1:54), 1:04 (1:52), 2:56, 1:05 (1:56), 1:03 Wednesday, 8-20-2008 AM: Storms PM: Work Thursday, 8-21-2008 AM: 9 mile run down to Pine Gully in 58:18, 8 x 100m uphill PM: Travel to Seattle Friday, 8-22-2008 AM: 5 miles around DeKoker's House in Seattle in 34:10 9:45PM: Hood to Coast Relay , 6.08M "Very Hard" Leg 5 in 33:16 Saturday, 8-23-2008 2:42AM: Hood to Coast Relay , 5.69M "Easy" Leg 17 in 32:45 9:12AM: Hood to Coast Relay , 6.14M "Very Hard" Leg in 35:27 Sunday, 8-24-2008 Rest / Travel to Houston Total 50 Miles * Wow. What can I say? It is amazing what the human body is capable of achieving. So, Brooks flew me out to Seattle to participate in the World's Largest Relay, the Hood To Coast, that runs 197 miles from Mt. Hood to Seaside, Oregon. This race is amazing. ...

Monday, 8-11-2008 AM: 8 miles around the Seabrook Trails in 54:17 Loops - 38:54 (5.7M), 15:22 (2.3M) PM: 5 miles around Jenkins Park with Rudy in 37:31 Tuesday, 8-12-2008 AM: 9 miles up the Kemah Bridge in 55:24 PM: 5 miles at the Seabrook Trails in 33:22 Wednesday, 8-13-2008 11 miles easy at the Kemah Bridge in 1:12:18, 8 x 100m uphill Thursday, 8-14-2008 2 miles, 4 x 100m, 2 x 2000-1200-1600 in 6:17-3:47-5:09, 6:29-3:51-5:14 with 3'/6' jog rest, 3 miles ~ 82-degress, 80% humidity, 12 miles total Friday, 8-15-2008 AM: 9 miles up the Kemah Bridge in 56:30 PM: 5 miles around Seabrook Trails Loop in 34:07 Saturday, 8-16-2008 Work Sunday, 8-17-2008 16 mile run, after 4 miles, pick-ups of 1', 3', 10', 1', 3', 5' with 5' recoveries around Allen Parkway in 1:39:03 Total 80 Miles * I nailed a great long run this morning, so good, that I was not able to run with Rudy, Gerardo, and Chad, as my natural rhythm was just too quick this morning. By 6M I was bored ...

And so, after final review, I have decided to not run Twin Cities this Fall. The Houston climate does not allow for a proper training environment. Over the last couple of weeks, I have just felt completely beaten down and destroyed, when, in fact, I should be gaining strength off of a couple great training weeks (98M/96M), but it is not to be. I will still have a peak effort that weekend. As of right now, I will commit to the Oklahoma State Jamboree Classic, a very challenging 8km race in Stillwater, OK. I will then do some stepping-stone races at the 10M-25K distance before finally transitioning to a 9WK focus for the ING Miami Marathon in January. So here is the plan: Aug. 11 to Oct. 5 Squires SWEP Training Oct. 6 to Nov. 23 Squires Marathon Prep Nov. 24 to Jan 25 Canova 9Wk FC Marathon Specificity

Monday, 8-04-2008 AM: 1 hr 23:03 moderate around the Seabrook Trails ~ 13M 5.7M Loops - 37:35, 37:23, 8:04 (2km) PM: 57:27 easy around Jenkins Park with Rudy in 91-degrees ~ 8M Tuesday, 8-05-2008 AM: Tropical Storm Eduoard PM: 46:37 easy with Rudy to Morgan's Point ~ 7M Wednesday, 8-06-2008 AM: 1 hr 11:27 up the Kemah Bridge twice ~ 11M PM: 37:34 easy around Jenkins Park with Rudy ~ 5M Thursday, 8-07-2008 44:02 re-evaluation at Seabrook Trails ~ 6M Friday, 8-08-2008 51'55" moderate down Merryfield with Jake ~ 8M Saturday, 8-09-2008 1 hr 10:47 around White Rock Lake + 8 x 100m Uphill Strides ~ 11M Sunday, 8-10-2008 1 hr 53:42 around Memorial Park ~ 18M Loops - 1:35:16 (15M), 18:25 (3M) Total 87 Miles * Obviously, a very inspirational weekend spending time with Alberto Salazar, Adam Goucher, Kara Goucher, Amy Yoder-Begley, Galen Rupp, and Julius Achon. Rupp rolled a 23:11 for 5M on the Houston track in 90-degree, 72% humidity weather, while Kara Goucher dropped her pacers (S...

Monday, 7-28-2008 40:41 regeneration around the Seabrook Trails ~ 6M Tuesday, 7-29-2008 AM: 1 hr 06:17 up the Kemah Bridge ~ 10M PM: Work in Austin, TX Wednesday, 7-30-2008 25:00 easy + 5 x 3000m rec. 2:35 jog in 10:14-10:26-10:08-10:23-10:16 ~ 14M Thursday, 7-31-2008 46:21 easy regeneration around McAllister Park ~ 7M Friday, 8-01-2008 56:54 easy around the Seabrook Trails ~ 8M Saturday, 8-02-2008 Maribelles 5K on the Bay in 16:28 5:01, 10:24 (5:23), 15:55 (5:30), :35 ~ 7M Sunday, 8-03-2008 1 hr 04:36 at Allen Parkway with Rudy ~ 10M Total 62 Miles * And so, the big debate is whether I run this workout prior to this weekend's race of which I am the course record holder (15:37). As of today, I am running the workout on Wednesday on the Zilker Park loop in Austin because the Marathon is my focus, not this weekend's 5K... * A great workout this morning. These workouts are always more mentally than physically demanding, as you try to rationalize everything under the sun. First o...

Monday, 7-21-2008 2 hr 15:57 moderate around the Seabrook Trails ~ 20M Loops - 1:15:11 (11M), 38:00 (5.7M), 22:44 (3.45M) Tuesday, 7-22-2008 53:04 around Jenkins Park with Rudy ~ 8M Wednesday, 7-23-2008 1 hr 35:56 with last 20:00 very fast ~ 14.5M 5.7M Loops - 39:27, 37:19, 19:10 (3.3M) Thursday, 7-24-2008 AM: Hurricane Dolly PM: 45:26 easy + 5 km in 16:27 ~ 9.5M 4:57, 10:35 (5:38), 15:52 (5:17), :34 Friday, 7-25-2008 AM: 38:52 recovery around the Seabrook Trails ~ 6M PM: 51:44 moderate at Jenkins with Rudy ~ 8M Saturday, 7-26-2008 AM: 1 hr 08:36 easy up the Kemah Bridge ~ 10M PM: Verin Rios Family BBQ in Santa Fe Sunday, 7-27-2008 1 hr 00:57 + 18 km in 1 hr 05:00 ~ 20M Total 96 Miles * Alright, some pretty tough training in some pretty tough conditions. The weather has been atrocious, ridiculously hot and humid. Plus, I have been working quite hard and not getting much sleep at home. Will look to cap off a very intense end of week that I am not sure that I will be able to complete, ...

Monday, 7-14-2008 2 hr 04:48 (30 km) around the Seabrook Trails ~ 19M 5.7M Loop in 3 9:56, 38:50, 35:55, 10:06 (1.65M) Tuesday, 7-15-2008 AM: 1 hr 12:55 easy around the Seabrook Trails with Chad ~ 10M PM: 55:29 easy around Baytown with Rudy ~ 8M Wednesday, 7-16-2008 1 hr 34:00 at 6:10 pace around the Seabrook Trails ~ 15M 5.7M Loop in 36:32, 35:40, 21:47 (3.45M) Thursday, 7-17-2008 AM: 40:13 easy around the Seabrook Trails ~ 6M PM: 53:45 moderate with Rudy around Baytown ~ 8M Friday, 7-18-2008 1 hr 19:31 easy around the Seabrook Trails ~ 11.5M 5.7M Loop in 40:44/38:47 Saturday, 7-19-2008 20:00 easy + Too Hot to Handle 15K in 53:15 5:31, 11:13 (5:42), 16:57 (5:43), 22:31 (5:34), 28:20 (5:49), 34:04 (5:43), 40:04 (5:59), 45:48 (5:44), 51:29 (5:41), 1:44 (Avg. 5:43 pace) 5K Splits - 17:33.80 - 17:54.70 (35:32.50) - 17:41.75 ~ 12M Sunday, 7-20-2008 57:54 easy around the Seabrook Trails in 93-degrees ~ 8.5M Total 98 Miles * Ah, very happy with the training week, but not too happy with my ...

Monday, 7-07-2008 54:26 hard with Jacob on Merrifield ~ 9M (7:36, 6:41, 6:01, 5:47, 5:47, 5:55, 5:47, 5:44, 5:37) Tuesday, 7-08-2008 49:08 easy with Jake + 10 x 100m uphill strides ~ 8M Wednesday, 7-09-2008 AM: 48:17 easy around the Seabrook Trails ~ 7M PM: 50:43 easy around Seabrook with Rudy ~ 7M Thursday, 7-10-2008 AM: 57:19 moderate over the Kemah Bridge ~ 9M PM: 50:07 easy on the Seabrook Trails ~ 7M Friday, 7-11-2008 AM: 10 km in 38:48 + 5 x 1000m in 3:23, 3:19, 3:19, 3:20, 3:20 rec. 1:30 total, 1 hr 12:01 ~ 11M PM: 10 km in 36:12 ~ 7M Saturday, 7-12-2008 40:00 easy looping around Jenkins Park w/ Rudy ~ 5M Sunday, 7-13-2008 1 hr 13:09 recovery around White Rock Lake ~ 10M Total 80 Miles * Started the week with a nasty run with Jake on Merrifield that gave me tremendous confidence and mechanical efficiency. I then put in some good miles before attempting my first Special Block of training on Friday, which went quite well for the most part. The AM's 10 km run was steady and st...

Monday, 6-30-2008 39:14 recovery around Seabrook loop ~ 6M Tuesday, 7-01-2008 AM: 1 hr 17:26 (10k's, 37'28"/36'06") moderate around Seabrook ~ 13M PM: 50:00 easy + 8 x 80m sprint climbing ~ 7M Wednesday, 7-02-2008 32:11 recovery around UHCL ~ 5M Thursday, 7-03-2008 30:00 easy + 12 km in 42:05 (2 km loops - 6:58, 7:02, 7:00, 7:09, 7:01, 6:53) ~ 12M Friday, 7-04-2008 1 hr 06:39 moderate through River Oaks with Rudy ~ 10M Saturday, 7-05-2008 25:00 warm-up + 15 x 600m in 1:58 rec. 200m in 54.2 for 12 km in 43:31 1:59 (47), 1:57 (52), 1:58 (52), 1:58 (52), 1:59 (54), 1:59 (52), 1:58 (53), 1:59 (63), 1:57 (53), 2:00 (59), 1:58 (52), 1:58 (54), 2:00 (55), 2:00 (54), 2:01 (61) ~ 11M Sunday, 7-06-2008 1 hr 54:39 moderate (29k) at White Rock Lake with Jake and Matt ~ 18M Total 82 Miles * Was not recovered for this morning's fartlek, so I scheduled a recovery run and will continue on... day after long runs need to turn into recovery days. I am glad I am leaning my bod...

Monday, 6-23-2008 1 hr 08'15" moderate around the Seabrook Trails ~ 10M Tuesday, 6-24-2008 AM: Travel to Miami PM: 1 hr 06'52" moderate to the Michalak house ~ 10M Wednesday, 6-25-2008 AM: 1 hr 23'13" progressive on the Kendall Kanals ~ 12M PM: 41'56" easy at Tropical Park ~ 6M Thursday, 6-26-2008 Complete Day of Rest Friday, 6-27-2008 1 hr 13'17" easy up the Kemah Bridge ~ 11M Saturday, 6-28-2008 1 hr 23'58" moderate around Seabrook ~ 13M Sunday, 6-29-2008 1 hr 49'30" moderate around Allen Parkway/Memorial ~ 17M Total 79 Miles * Great start to the week with this morning's 70' effort. I felt completely fluid and strong, did not have to stop once, which I attribute to my 25K long run yesterday morning that finished up so well. Feeling great, so now the only goal is to run around work and life interferences... * Worst news possible: my Grandfather is on his deathbed. I will be in Miami indefinitely. * Am returning to...

Monday, 6-16-2008 40'12" easy to Morgan's Point ~ 6M Tuesday, 6-17-2008 1 hr 19'36" moderate around Seabrook ~ 12M Wednesday, 6-18-2008 AM: 38'56" easy on the Trinity Trails ~6M PM: 30 min + 10 x 200m rec. 1'30" 32"-32"-32"-31"-31"-31"-32"-31"-31"-31" Thursday, 6-19-2008 37'48" easy around Jenkins Park ~ 6M Friday, 6-20-2008 20 min + Rice All-Comers 3000m in 8:51.44 Saturday, 6-21-2008 41'26" easy around Seabrook with Rudy ~ 6M Sunday, 6-22-2008 1 hr 42:00 moderate (25k) around Allen Parkway ~ 15M Total 63 Miles

Monday, 6-09-2008 40'11" + 12 x 100m uphill ~ 7M Tuesday, 6-10-2008 20 min warm-up, 4 x 600m (rec. 2') in 1'46"/1'44"/1'45"/1'41", 4 x 200m (rec. 2') in 31"/30"/32"/30", 4 x 500m (rec. 2') in 1'24"/1'24"/1'24"/1'22", 4 x 300m (rec. 2') in 49"/49"/51"/47" (rec. 5/6 min) ~ 66" Average! Wednesday, 6-11-2008 38'21" easy around the Seabrook Trails ~ 5M Thursday, 6-12-2008 AM: 1 hr progressive (last 15 min hard) around Town Lake ~ 9M PM: 39'27" easy around the Seabrook Trails ~ 6M Friday, 6-15-2008 AM: 59'22" moderate in the rain around Seabrook ~ 9M PM: 39'52" easy on the Trails with the Guys ~ 6M Saturday, 6-14-2008 20 min warm-up, 3000m in 9'22" + 2000m in 6'16", 1500m in 4'31", 1000m in 2'55", 500m in 1'23" (rec. 6 min) ~ 8M Sunday, 6-15-2008 AM: 49'22" mode...

Monday, 6-02-2008 AM: 1 hr 07'34" progression (30' easy, 20' medium, 17'34" hard) ~ 10M PM: 40 min easy around Jenkins Park ~ 6M Tuesday, 6-03-2008 20 min warm-up, 7 x 1000m , rec. 4 min ~ 9M 2'58", 2'56", 2'58", 2'58", 2'58", 3'00", 2'59" (Avg. 2'58") Wednesday, 6-04-2008 AM: 1 hr 00'09" easy around the Seabrook Trails ~ 9M PM: 30'36" easy around Ft. Worth ~ 4M Thursday, 6-05-2008 38'26" easy on the Trinity River ~ 6M Friday, 6-06-2008 42'37" easy on Merrifield Rd. ~ 6M Saturday, 6-07-2008 AM: 59'35" moderate out to the Kemah Bridge ~ 9M PM: 30 min easy + 2 sets of 6 x 150m, rec. 25" (rec. 5') ~ 5M 26"-23"-25"-24"-25"-24", 24"-23"-24"-24"-24"-24" Sunday, 6-08-2008 AM: 49'41" moderate around Seabrook ~ 8M PM: 48'35 easy around Jenkins Park~ 7M Total 79 Miles

Monday, 5-26-2008 20 min easy + Mercedes Benz Cotton Row 10K in 33'11" 5'17", 10'34" (5'16"), 16'15" (5'41"), 21'40" (5'25"), 26'53" (5'13"), 32'08" (5'14"), 1'03" Tuesday, 5-27-2008 41'13" easy around Marietta with Dave ~ 6M Wednesday, 5-28-2008 AM: 1 hr 06'59" moderate lost in Marietta ~ 10M PM: 45'39" easy around Kennesaw Mtn. ~ 7M Thursday, 5-29-2008 Move to Houston Friday, 5-30-2008 AM: 44'44" down to Morgan's Point ~ 7M PM: 1 hr 00'18" easy on the Seabrook Trails ~ 9M Saturday, 5-31-2008 AM: 40 min warm-up, 10 x 400m, rec. 1' 66"-64"-65"-66"-66"-67"-67"-67"-68"-68" (Avg. 66") PM: 40 min easy, 3 x 2200y, rec. 4' 6'40" - 6'34" - 6'47" Sunday, 6-01-2008 57'38" regeneration around Seabrook Trails ~ 8M Total 75 Miles * Alri...