ADELANTE!

Monday, 12-28-2009* 58:43 steady on the Kendall Canals + Technical Exercises ~ 14km Tuesday, 12-29-2009* 49:42 around MaClay Park (20' easy + 20' at 3:32/km + 10' easy) 10:12 for 1.8M Loop (5:40 pace) ~ 14km Wednesday, 12-30-2009* 1:06:53 around Seabrook Trails+ Technical Exercises ~ 15km Thursday, 12-31-2009** 52:28 to Morgan's Point + 8 Diagonals ~ 14km Friday, 01-01-2010** 1:05:21 easy on the Seabrook Trails ~ 15km Saturday, 01-02-2010** 55:01 around Memorial Park (20' easy + 20' at 3:31/km + 15' easy) 5:31 for 1M Split ~ 13km Sunday, 01-03-2010** 1:07:44 at Seabrook (30' + 10 x 1' steady, 1' easy + 20' easy) ~ 15km Total 100km (62 Miles) * 10 x 20 Sit-Ups (200), alt. 10 x 8 Push-Ups (80) ** 12 x 20 Sit-Ups (240), alt. 10 x 8 Push-Ups (80)

Monday, 12-21-2009 57:55 progression (20' easy, 20' medium, 17'55" last 5K) on Canals ~ 9M Tuesday, 12-22-2009 50:16 easy on the Kendall Canals ~ 7M Wednesday, 12-23-2009 49:12 easy on the Kendall Canals ~ 7M Thursday, 12-24-2009 56:20 progression (20' easy, 18:20 steady, 17:55 last 5K) on Canals ~ 9M Friday, 12-25-2009 47:30 easy on the Kendall Canals ~ 7M Saturday, 12-26-2009 46:50 easy on the Kendall Canals ~ 7M Sunday, 12-27-2009 57:14 suave (4:05/km) around the Kendall Canals ~ 14km Total 55 Miles (88km)

Monday, 12-14-2009 46:33 progression (15' easy, 15' medium, 15' fast) around Seabrook ~ 7M Tuesday, 12-15-2009 44:33 easy around the Seabrook Trails ~ 6M Wednesday, 12-16-2009 41:48 steady around the Seabrook Trails ~ 6M Thursday, 12-17-2009 44:59 progression (15' easy, 15' medium, 15' fast) around Seabrook ~ 7M Friday, 12-18-2009 42:18 easy around the Seabrook Tails ~ 6M Saturday, 12-19-2009 33:55 steady (6:47 pace) on Mobile, AL, dirt road ~ 5M Sunday, 12-20-2009 1:00:01 personal sensation on the Kendall Canals ~ 9M Total 46 Miles

Gimpy, it sounds like you are not following correct training plan for best results. When I hear young athletes talk about training they do, I listen very closely to words. The words I hear from you are "tired", "injured", "confused", and "unhappy". You must listen to my words clearly my friend. The biggest problem that you have is you do things in wrong order. How do I know this? Very simple. The words you use to describe your training give me picture of your training plan. Yes it is true that I don't know exactly what training you do. But trust me Gimpy, you do things wrong way. Here is my advice. And other people give their advice, and you decide what you want to do. But as for Renato, here is my advice for Gimpy. Take summer months, June, July, and August. For 8 weeks you do three types of runs. Long easy runs, long steady runs, long medium runs. I make this very simple. You know what these paces are. It is time to be simple. Build your ki...

Monday, 12-09-2009 31:34 easy around the Seabrook Trails ~ 4M Tuesday, 12-10-2009 31:57 easy around the Seabrook Trails ~ 4M Wednesday, 12-11-2009 30:35 easy around Memorial Park ~ 4M Thursday, 12-12-2009 33:14 easy around Seabrook Trails ~ 4.5M Friday, 12-13-2009 31:16 easy on the Trinity River (Dallas) ~ 4M Saturday, 12-14-2009 31:37 easy on the Trinity River (Dallas) ~ 4M Sunday, 12-15-2009 32:54 (16:51/16:03) steady on the Seabrook Trail ~ 5M Total 30 Miles * Coming around as my left quad continues to gain strength and work out the fatigue and strain. With work from Kevin, I think we can get this turned around. Decently pleased at progress. Am only a few pounds over-weight, bigger issue is body fat, which as creeped up to 11% and with no runs more than 30' need to watch my caloric intake and continue working core. * Whoa, can you say I finished a full week of training, feeling better every run? Man, that feels good. Almost screwed it up today on my run as I twisted my left ank...