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 ...