ADELANTE!

Try and figure out what has changed in my training. I realized that I am very strong, aerobically, running on this mountain day in and day out, however, all this mountain running has left me lacking what makes a runner special: speed and intensity. So, I have re-focused my training and have decided to not run Boston this year, again. I will foucs on an early season 10K-Half Marathon strength based season not focused on times, but strength, and then transition into my first true track season, post-collegiately. The goal is to become a club national champion in perhaps more than one event, but that will be unveiled at a later date. Until then, here is my beginning training... * My supervisor has been in town since Wednesday, and so my training schedule has been altered and rushed. I am not going to a totally intensity-based system. You should still see my mileage in the 90-110M range or more, depending on the week. The only issue I have not ironed out is my racing schedule. I just don...

This week was dominated by my training symposium out in Bothell, Washington, and my "runs" consisted of 60-minute jaunts with the group, running easily along some local paths. Then I figured if I'd traveled all the way to Seattle, I might as well surprise my girls in Houston, so I drove to Huntsville, AL, for a last-minute fare to Houston. My body is a time-zone wreck. Consider it a recovery week, due to all the travel. Monday, 2-12-2007 8 Miles Recovery in Bothell, WA, in 1:00:00 Tuesday, 2-13-2007 6 Miles Recovery in Bothell, WA, in 45:00 Wednesday, 2-14-2007 Travel Thursday, 2-15-2007 AM: 9 Miles Recovery over Pigeon Crest in 1:00:12 PM: 8 Miles Recovery to Pigeon Sign in 51:14 Friday, 2-16-2007 9 Miles Recovery to Pigeon Crest in 1:00:00 Saturday, 2-17-2007 6 Miles Recovery to Morgan's Point in 45:10 Sunday, 2-18-2007 12 Miles Steady on the Seabrook Trails in 1:17:41 Total 58 Miles

And so, I came up with a wry question to myself the other day on a run (I think it was before my 13M Bordin Fartlek in 30-degree rain): "Are you training for Boston, or are you just saying that you're training for Boston?" Big difference there. And so, I am officially training for Boston. So, after a nice weekend, I kicked off this week with a much-needed 20 Mile long run throughout Kennesaw Mountain National Park. As with most of my debut long runs for marathon prep, I started out way too aggressively, attacking all the uphills and downhills, and just enjoying the run, not realizing that I had over 2-hours of hilly running to do and that my muscles probably didn't have enough fuel stored/trained into them yet. Anyhow, I hit Cheatam Hill at 45-minutes, which was perfect, and then embarked on my first journey to Kolb's Farm, a 6-mile loop to finish off the complete National Park. However, my supposed "loop" proved to be too confusing and I got quite lost...

Tough training week. I have been training very hard since I am in a transition week before work really kicks into high gear, so I am sort've in cram mood. I started off the week with some nice recovery but soon got in over my head with my Tuesday track workout. I completely attacked the morning run quite hard on the Mountain, discovering a nice simple 9M loop of hills, and so by the PM, I was pretty trashed and fatigued. Then, with Green aiming for 8 x 800m in 2:16, I didn't want to disappoint and set out to run 2:20's. Well, I did for a couple before adjusting to quarters for one ugly track workout at a beautiful facility at Marist High. Showed some true determination with a 13M Bordin fartlek on Thursday on the Silver Comet Trail (running into the Clemson guys), but fear that since the fartlek was done in the PM, I may not recover in time for my local 5K on the weekend. We shall see. Well, ran the Walton Raider Chase 5K this weekend and won in a Course Record time with a ...

Well, I have officially moved to Atlanta (Kennesaw to be exact) in acceptance of the Southeast Field Rep position for Brooks Sports. This is a very exciting move, both professionally and personally. I have relocated myself (currently without my three girls) at the base of the Kennesaw State Park Mountain, one of the absolute greatest training places in the territory. I am unable to move into my new apartment until Tuesday, January 30th, so for the time being I am relegated to living in an extended stay hotel. However, my training has been rejuventated as I am approaching this week as a "training camp" to get me back on my feet, physically, and to "exercise" my demons. A great week of training was capped off with a solid 5K race in Marietta. I was tired from the week of training and shock of hills to my system going into the race, but once I lined up, I was ready to run. Not fast, mind you, but solid. The advertised "flat and fast" course (type in Bib #14...

Monday, 1-15-2007 9 Miles of Recovery Inside the Kemah Boardwalk Garage in 1:00:00 Tuesday, 1-16-2007 6 Miles of Recovery on the Seabrook Trails in 40:24 Wednesday, 1-17-2007 18 Mile Long Run in Seabrook and Kemah Bridge in 1:54:57 Thursday, 1-18-2007 AM: 3.5 Mile Recovery in La Porte in 25:24 PM: 3.5 Mile Recovery in La Porte in 25-Minutes Friday, 1-19-2007 AM: 9 Miles Steady on Kemah Bridge Loop in 53:11 PM: 6 Miles Steady to Morgan's Point in 42:20 Saturday, 1-20-2007 8 Miles Recovery on the Seabrook Trails in 51:37 Sunday, 1-21-2007 10 Mile Alternate Mile Workout on USA 10M Loop in 1:01:34 7:00-5:18-5:55-5:44-6:45-5:38-6:46-5:39-6:45-5:58 Total 73 Miles

Have decided to switch my training over to Dellinger's Marathon Training 21-Day Pattern until I am prepared for an increase in mileage in terms of running twice, daily. I had been utilizing Dellinger's Oregon System of Pre-Season Cross Country training. Immediately, I should have an improvement on recovery and consistency in terms of dedication. The week started off nicely with a hard 15-mile run on Sunday, followed by a day of recovery. Tuesday was a nice light fartlek, followed again by recovery (which included a mini-breakthrough in the opening of my stride). Thursday was an absolute blast, an absolute great workout. Goal was 6 x Mile (Road) in 5:15 (10-seconds slower than goal marathon pace) with 400M jog recovery. Absolutely felt great, and even better as the workout progressed. Left leg is finally getting stronger. So happy. Although this was a big volume workout before the US Half Marathon Championship on Sunday, I wanted to enter this race on relatively high volume (70+...

Alright, should be a nice week, news wise. However, I am currently residing in La Porte with my in-laws, and after some difficulty training due to the move and the Holidays, I am getting a bit more creative with my training. For example, both Monday and Wednesday were difficult training days trying to squeeze in runs through inclement thunderstorms that were freezing. Hard to run and keep dry in pouring conditions. Also, I am adjusting to running more on asphalt and concrete. Should see improvement. Absolutely solid interval work on Tuesday, and am scheduling either a race or a long interval workout on Saturday and hopefully a long run on Sunday. Monday, 1-01-2007 42'21" for 10 KM of Recovery to Morgan's Point Tuesday, 1-02-2007 1h10'27" for 10 Miles of Interval Work at Morgan's Point Rd. 21'11" for 3M Warm-Up, 8 x 750M Hard with 90" Jog Rest 2'12-2'10-2'10-2'09-2'12-2'12-2'14-2'15" 20'49" for 3M Cool...

Tough training over the Holidays, as the weather turned bad and dropped freezing rain on the city (not a big rain runner). Anyway, this is how the week turned out. No long run, once again, and no major interval effort, but we had to move out of our home in Webster, and that was an all-day affair, thus the lack of training on Saturday. Monday, 12-25-2006 1h22'25" for 13 Miles of Light Fartlek on the Seabrook Trails 33' Easy + 8 x 3' Hard, 3' Easy... Tuesday, 12-26-2006 1h11'33" for 12 Miles of Alt. Miles on the Seabrook Trails 6 x 6'30" Easy, 5'30" Hard... Wednesday, 12-27-2006 1h09'14" for 10 Miles of Recovery on the Seabrook Trails Thursday, 12-28-2006 1h13'26" for 11 Miles of Hill Work on the Kemah Bridge 11'01" Warm-Up + 9 x 400M Uphill, Jog Down Recovery 1'20-1'21-1'22" (1'50" Avg. Rest) 1'17-1'16-1'17" (1'50" Avg. Rest) 1'11-1'11-1'12" ...

Ready to attack another week of training. Weather has been quite warm and am not sure how that will affect my training. Goal is to at least get in an hour+ of running each day, really emphasizing on quality of training as well as quantity. Started off well with a good Monday fartlek (after a draining 20M the day before) and ran an adjusted track workout on Tuesday due to motivational and time issues. Wednesday will be a medium long run of at least 14M, while Thursday is the standard bridge workout. Friday is recovery followed by Saturday's either track workout or strength workout. If the weather drops into the 30-50's I will venture 2h30'-3h for my long run in Huntsville. * Update: Well, I had to travel to Dallas for business on Thursday and was emotionally drained by the end of the day and traffic, as well as quite full from a wonderfully relaxing lunch with my wife in the restaurant in which I propsed to her: Antares. It's a revolving restaurant 500-feet in the Dallas...

After a roller-coaster end to my week last week, I hope to now remain a bit more stable. This week has started decently, as I ran an okay fartlek on Monday, followed that with a disappointing, yet proud first serious track workout on Tuesday, and then had a heck of a medium long run on Wednesday. Thursday will be my standard bridge/hill workout, although it will be extended (more warm-up). Friday will be my recovery day and as of date Saturday will be some sort of road/track mixed workout, while Sunday will be a journey to Huntsville and perhaps an attempt at three loops. Monday, 12-11-2006 1h17'29" for 12 Miles of Fartlek on the Seabrook Trails 6 x 3' Hard, 3' Easy... Tuesday, 12-12-2006 1h19' of Track Work at Clear Brook High School for 12 Miles Total 3 x (1500-1000-500) @ 74" pace with 400M Jog Rest 4'39-3'05-1'32", 4'48-3'07-1'32", 4'45-3'06-1'30" (74" Avg.) Wednesday, 12-13-2006 1h29'10" fo...

Due to recent work conditions, I am forced to only train once/daily if I want to keep some semblance of family life. So, I will be loading up the mornings in order to satisfy my obsessive-compusive nature when it comes to total mileage. I will still aim to be well over 70M week, and hopefully approaching 120M/week. Anyway, the week has started out well, as I felt no hangover from my venture past 2h10' on my Sunday long run on hills. Great sign. Also, made a great call to not focus so much on exact splits and turned my 10M alt. mile workout into a fartlek. Great mid-week long run and a solid bridge session round out the beginning of the week which will be followed by two "recovery" days and then a 5M time trial effort on Sunday. Monday, 12-04-2006 46'10" for 7 Miles of Fartlek on the Seabrook Trails 6 x 3' Hard, 4' Easy... Tuesday, 12-05-2006 59'14" for 10 Miles of Alt. Miles on the Seabrook Trails Alternate Mile at 6'15" Effort / 5'1...

Horrible start to the week as I thankfully survived Sunday's stupidity. Sunday was scheduled to be an 8M long run, but I was willing to extend it to 15M with Rudy Rocha, Brent Riley, Tom King, and Chris Bittinger at 5:45 in the morning in Seabrook. However, the "long run" turned into a race-tempo effort of "d!ck-waving" and interval training. Absolute high school running and immaturity. I was only man enough to stop at 8M to minimize the damage (had raced on Saturday and the sub-5'50" pace running was straining my left hamstring/adductors). Looking back, I will never compromise my training again. I think we all learned from this run. Anyhow, I was still feeling the effects by Tuesday's track workout, but I still able to hit my goal pace. Wednesday I was in quite some pain, but I toughed it out and had a solid bridge workout on Thursday. Friday will be complete recovery and I may attempt another 5 km race on Saturday before heading up to Huntsville w...

An excellent week of training, as I am starting to get into a solid rhythm. The weather has been great and I have been feeling stronger with each run, especially Thanksgiving's bridge workout, as I felt full of power and control. This confidence led into today's 5 km time trial in The Woodlands, as I aimed for a 16'10" performance and came away pleasantly surprised with an evenly run 15'56" performance to stun myself on my 20th day of training after "being pregnant", as Jon Walk states. So, here was the week of training, all building like a snowball: Monday, 11-20-2006 AM: 57'04" for 9 Miles of Fartlek on the Seabrook Trails 8 x 3' Hard, 3' Easy... PM: 32'59" for 5 Miles of Recovery at Nottingham Park Tuesday, 11-21-2006 1h15'07" for 12 Miles on the Seabrook Trails (39'55" / 35'12") Wednesday, 11-22-2006 AM: 50'28" for 7 Miles of Recovery on the Seabrook Trails PM: 27'37" for 4 Mi...

Alright, am off to a solid start in my full second week of training, post-Victoria. Started off with a very solid fartlek and am repeating more of the same Oregon System with just an increase in mileage and an introduction to running twice daily on certain days. I just rationalized that I can work harder than my current workload only if my leg does not intensify with pain, which it is not. Am looking to time trial at the end of my third week of training. 16'10" is the goal. Monday, 11-13-2006 AM: 51' for 8 Miles of Fartlek at the Seabrook Trails- 6 x 3' Easy, 3' Hard... PM: 27'39" for 4 Miles of Recovery at Nottingham Park Tuesday, 11-14-2006 1h16'13" for 12 Miles Steady at the Seabrook Trails Wednesday, 11-15-2006 AM: 40'47" for 6 Miles of Recovery at the Seabrook Trails PM: 23'08" for 3 Miles of Recovery at Nottingham Park Thursday, 11-16-2006 1h03'12" for 10 Miles of Hill Workout of 24 x 200M Up Kemah Bridge (Jog Down...

Alright, thanks for your patience. I have been a bit out of touch due to the birth of my second beautiful daughter, Victoria Rodriguez, who was born on November 2nd at 7:40AM weighing 6 lbs 5 ounces and measuring 19" long. My family, consisting of my Mom, Dad, older brother Alex and his wife Julie, flew into town for the birth. Perla is doing fine and so is Victoria and older sister Madelyn. So, back to training: after a solid hill session on the Kemah Bridge on the afternoon of Victoria's birth, I took Friday off, ran about 4 miles with my Dad around the Seabrook Trails on Saturday, and then took Sunday off. I had been running well, so I was disappointed with my lapse in training, but there is only so much energy one can expend in a day, so... Monday, 11-06-2006 46'36" Fartlek for 7 Miles of 6 x 3' hard, 3' easy at Nottingham Park Tuesday, 11-07-2006 1h08'04" Progression for 10 Miles with Chad at the Seabrook Trails Wednesday, 11-08-2006 31'46...

Sunday, 7:45AM, 10-15-2006 37' for 5 Miles in the Rain at the Seabrook Trails Absolutely horrible. My legs had nothing. I had nothing. My leg ached, I could not run my pickups with any effort whatsoever. Actually debated not driving out, as the rain was bad, but went out anyway, against my best judgements and got what I deserved. Rained the rest of the day, so I did not even attempt another run. Supposed to rain all day on Monday, so I will rest and perhaps run long on Tuesday morning. Saturday, 2:30PM, 10-14-2006 1h10' for 10 Miles around Seabrook Trails with Derek Wood + 8 x 100 Meter Strides A great run. Started out solo, but soon met up with Derek at Pine Gully and we finished up well. My leg was a bit awkward today, but the pace of the run was my best since I've been back. Kept rolling but trying to stay recovered. Had a solid session of strides, but once again, am fearful of my hip flexor continuing to bother me. Absolutely love running in the afternoon. Friday, 7:00A...

Thursday, 6:45AM, 10-12-2006 1h20' for 12 Miles on the Seabrook Trails Good recovery from yesterday's bridge workout, but my hip flexor is still a bit tight/sore. I really need to make some time, somewhere, to have Dr. Sanders work on it before it worsens. It did not affect me on the run, which went very well. My legs were a bit tight, and I was running faster than I would have liked, but passed through the first loop in 40' and the second loop in 38'. Had to stretch a couple of time for tightness in my left hamstring/adductor, but all went well. Solid work. Just need to eat and hydrate and rest.

Wednesday, 6:45AM, 10-11-2006 1h07'08" for 9 Miles of 2.5 Mile Warm-Up, 8 x 1'20" up Kemah Bridge, Jog Down Recovery, 2.5 Mile Cool-Down 20'27, 3'26, 1'22" (2'), 1'21" (2'o4"), 1'22" (2'09"), 1'22 (2'03"), 1'20 (2'06"), 1'21" (2'04"), 1'22" (2'51"), 18'21" Woke up this morning and mentioned to Perla, "how have I been doing this so long", this getting up at dawn, driving out, busting @ss, working 9 hours, and repeat. But I found out why this morning. Had a great hill session this morning at Kemah. Got out there early and warmed-up in the dark and fog, but laced up my 205's and hit the bridge, focusing on running smoothly and strongly up the incline. I definitely have a long way to go in terms of strength-endurance, but this workout was exactly what I needed. I felt the fatigue coming on by number six or so, but I bore down, still...

Tuesday, 6:45AM, 10-10-2006 55' for 8 Miles on the Seabrook Trails + 8 x 100 Meter Strides Ah, a good run. Very rejuvenated traveling out to Seabrook every morning. It's like I am going to work again. Love the loneliness of the trails, and lately the darkness. It has been warm and humid, so I need to start running without my shirt, but alas, I am Kenyan in this respect lately. My quads were still torn, but I managed to enter a smooth, powerful rhythm with no hiccups in my stride whatsoever. I guess my left quad is a bit sorer than my right, but it gave me no problems. Beautiful high tide today on the run and was proud that I added up my course correctly. Nailed 55' right as I got back to the loop for a second time. After the run was what I feared most: 8 x 100m strides. In the past I have not been healthy enough to run strides, but I laced up my 205's and got out there. Was going to run them on the trails, but someone parked in my path and I hopped onto the road. Just f...