ADELANTE!

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...

Contest Winner!

Monday, 5-19-2008 AM: 38'17" easy up Eastlake ~ 6M PM: 1 hr 00'22" easy around Greenlake ~ 9M Tuesday, 5-20-2008 40'15" easy through The Reserve RR ~ 6M Wednesday, 5-21-2008 AM: 56'18" moderate up the East Trail ~ 9M PM: 40'10" easy reverse through The Reserve RR ~ 6M Thursday, 5-22-2008 1 hr 06'59" progressive up/down Cheatham Hill ~ 11M Friday Family Day Saturday, 5-23-2008 AM: 20 min warm-up, 5 x 1200m in 3'38" (2'30"-67"), 3'36" (2'29"-67"), 3'34" (2'28"-66"), 3'37" (2'30"-66"), 3'37" (2'30"-66") rec. 5', with last lap very fast (73"-73"-63") ~ 8M PM: 47'44" easy around Kennesaw Mtn. ~ 7M Sunday, 5-25-2008 AM: 1 hr recovery up the East Trail ~ 9M PM: Move out of Apartment / Drive to Huntsville, AL Total 71 Miles * Rough week. I've had to babysit my daughters this week and thus the mo...

Monday, 5-12-2008 AM: 1 hr 06'38" down the West Trail ~ 10M PM: 51'23" easy out-and-back on Kennesaw Mtn. ~ 8M Tuesday, 5-13-2008 AM: 30 min easy around Marietta High School ~ 4M PM: 20 min warm-up, ATC All-Comers Mile, 4:27.22 & 5000m, 15:43.02 Wednesday, 5-14-2008 AM: Travel to Seattle PM: 41'23" easy up Eastlake in Seattle ~ 6M Thursday, 5-15-2008 1 hr 04'50" easy around Downtown Seattle ~ 9M Friday, 5-16-2008 18 min easy + 2 sets of 6 x 100m in 15" recovery 17" (5 min) ran on grass field in park + 18 min jog home ~ 6M Saturday, 5-17-2008 46'08" moderate down Eastlake ~ 7M Sunday 5-18-2008 20 min warm-up, Beat the Bridge 8K in 25:04.1 15:21, 20:13 (4:52), 4:52 Total 72 Miles * And so I planned to bypass tonight's All-Comer meet in favor of a stimulating workout, but sure enough, the running gods are against me. I showed up at the track and the Presidential Fitness Test was in progress, meaning no use of the track. Argh....

Monday, 5-05-2008 AM: 40 min + 10 x 20" uphill ~ 8M PM: 58'50" easy up the East Trail ~ 9M Tuesday, 5-06-2008 20 min warm-up, ATC All-Comers 1500m & 3000m in 4:04.13, 9:04.17 Wednesday, 5-07-2008 AM: 59'10" easy up the East Trail ~ 9M PM: 49'32" with short variations (10 x 1' fast, 2' easy) ~ 8M Thursday, 5-08-2008 39'35" easy through The Reserve ~ 6M Friday, 5-09-2008 20 min warm-up, Georgia Invitational 3000m, 8:43.98 Saturday, 5-10-2008 52'58" easy through The Reserve ~ 8M Sunday, 5-11-2008 AM: 28'25" easy around Kennesaw Mtn. Loop ~ 4M PM: 20 min warm-up, USATF Georgia Outdoor Track Championship 1500m, 4:08.87 Total 69 Miles * Alright, so my first All-Comers meet of the year went well. I had a competitive 1500m with David Kawa, and just basically chased him to the line, running 2:12 through 800m and 3:16 through 1200m, finishing in :48 for my final 300m... The 3000m was tough as there was too much time between...

Monday, 4-28-2008 57'52" moderate through The Reserve ~ 9M Tuesday, 4-29-2008 AM: 20' warm-up, ~ 8M 3 x 2000m alt. 71"/83", recovery 5 min 71"/82"/71"/85"/71" (6'23") 71"/86"/71"/84"/69" (6'24") 70"/83"/71"/86"/71" (6'23") PM: 44'28" easy around Kennesaw Mtn ~ 7M Wednesday, 4-30-2008 AM: 52'03" easy through The Reserve ~ 8M PM: 52'33" easy reverse through The Reserve ~ 8M Thursday, 5-01-2008 AM: 39'58" + 10 x 100m sprint uphill ~ 6M PM: 1 hr 08'42" with short variations (10 x 1' fast, 2' easy) ~ 10M Friday, 5-02-2008 39'25" easy through The Reserve Short ~ 6M Saturday, 5-03-2008 AM: Big Peach 5K in 15:23 ~ 6M 4:50, 9:51 (5:00), 14:55 (5:03), :28 PM: 30 min easy + 3 x 2000m in 6:26, 6:34, 6:33 recovery 4 min jogging ~ 9M Sunday, 5-04-2008 47'52" with the ATC down Kennesaw Mtn. ~ 7M Total 84 Mi...

Monday, 4-21-2008 AM: 44'58" around Kennesaw Mtn. ~ 7M PM: 40'07" + 10 x 1' Uphill (3' Rest) ~ 11M Tuesday, 4-22-2008 1 hr 20'06" Progression around Percy Warner (TN) ~ 12M Wednesday, 4-23-2008 37'51" Easy around Nashville ~ 5M Thursday, 4-24-2008 52'59" Easy around Nashville Centennial Park ~ 8M Friday, 4-25-2008 34'58" Easy around Nashville with Weiss ~ 5M Saturday, 4-26-2008 AM: Athens Twilight 5K in 15:54 (Q) PM: Athens Twilight Mile, 4:27.9 Sunday, 4-27-2008 AM: 55'39" Moderate through The Reserve ~ 9M PM: 38'43" Progression (6'25" > 5'55" Pace) ~ 6M Total 72 Miles * Will be working the Country Music Marathon in Nashville this week from Mon-Friday, and so the goal is to get in as much training as possible before the fatigue sets in from the long hours. * As Johann would say, I trained like a champ today. 18 Miles of great running around the Mountain, including a solid effort up th...

Monday, 4-14-2008 40'30" + 10 x 1' Uphill (3' Recovery) ~ 11M Tuesday, 4-15-2008 1 hr 08'42" progression on Kennesaw Mtn. ~ 11M Wednesday, 4-16-2008 20 min warm-up 3 x 600/500/400/300m (R. 2'/5') 1'47"/1'28"/68"/48", 1'46"/1'26"/68"/48", 1'46"/1'26"/67"/49" Thursday, 4-17-2008 AM: 44'20" Easy around Kennesaw Mtn. ~ 7M PM: 56'48" Easy up the East Trail ~ 9M Friday, 4-18-2008 41'47"' Easy around The River with Josh ~ 6M Saturday, 4-19-2008 AM: 1 hr 08'15" Fartlek (10 x 2' Fast, 1' Moderate) ~ 10M PM: 51'07" Easy through The Reserve ~ 8M Sunday, 4-20-2008 AM: 42'32" Backwards around Kennesaw Mtn. ~ 7M PM: 43'54" around Kennesaw Mtn. ~ 7M Total 83 Miles * Highest mileage week of the year. It's about time I'm waking up. It only took me 3+ months to get going. If I am going to make a serious a...

Monday, 4-07-2008 AM: 6 Miles Easy through The Reserve in 38:03 PM: 4 Miles Easy with Dave in Birmingham in 27:12 Tuesday, 4-08-2008 Work / Travel Wednesday, 4-09-2008 43'57" East on the Seabrook Trails ~ 6M Thursday, 4-10-2008 AM: 1 hr 09'54" Fartlek (10 x 2' Fast, 1' Moderate) ~ 11M PM: 49'29" Easy with Derek on the Seabrook Trails ~ 7M Friday, 4-11-2008 AM: 46'09" around the Seabrook Trails ~ 7M PM: 57'19" around the Seabrook Trails ~ 9M Saturday, 4-12-2008 AM: 20 min Warm-Up, 3 x 600/500/400/300 (rec. 2'/5') 1'47"/1'26"/68"/51", 1:45/1'26"/67"/48", 1'43"/1'23"/65"/47" PM: 40'14" Easy around Baytown with Rudy ~ 5.5M Sunday, 4-13-2008 Drive to Kennesaw Total 63 Miles * And so, I received the absolute best compliment the other night at the local La Porte Subway: the checkout girl asked me, "are you alright because your veins are poppin...

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 ...

SWEP LEVEL 16, Days 15-21 Monday, 02-25-08 AM: 7 Miles Easy around Pigeon Hill in 45:29 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:58 Tuesday, 02-26-08 2 Miles, 4 x 100m, 2 Miles 2 x 4 x 60" Hill at 70% , Jog 3' Rest b/t Sets 7 Miles in 45:25 Wednesday, 02-27-08 AM: 8 Miles Briskthrough The Reserve in 49:15, 8 x 100m Strides PM: 5 Miles Easy around Kennesaw Mtn. Loop in 35:43 Thursday, 02-28-08 AM: 6 Miles Easy around Greymont in 38:35 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:52 Friday, 02-29-08 7 Mile Run around Pigeon Hill in 45:19 Saturday, 03-01-08 2 Miles, 4 x 100m, 2 Miles Chattahoochee Road Runners 10K in 33:34 5:24, 11:00 (5:35), 16:29 (5:29), 21:58 (5:28), 27:20 (5:22), 32:35 (5:14), :57 Sunday, 03-02-08 13 Miles Hilly at Red Top Mtn. with Josh in 1:32:33 Total 73 Miles * Tough week, as I have aggravated my IT Band at this past weekend's 5K effort. However, it is mid-week and the leg is improving. Finally had a couple of great runs, one being my 8M ...

SWEP LEVEL 16, Days 8-14 Monday, 02-18-08 AM: 7 Miles Easy around Pigeon Hill in 47:24 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:57 Tuesday, 02-19-08 11 Mile Run up Cheatham Hill in 1:13:15, 8 x 100m Strides Wednesday, 02-20-08 11 Mile Recovery up Cheatham Hill in 1:13:32 Thursday, 02-21-08 2 Miles, 4 x 100m 2 x 1600-1200-1600 in 5:04-3:51-5:04-5:08-3:49-5:10 (Avg. 76" pace) with 4' / 7' Jog Rest, 2 Miles Friday, 02-22-08 AM: 8 Mile Easy around Pigeon Hill in 53:17 PM: 5 Miles Easy around Kennesaw Mtn. Loop in 32:02 Saturday, 02-23-08 11 Mile Recovery up Cheatham Hill in 1:17:26, 6 x 100m Strides Sunday, 02-24-08 2 Miles, 4 x 100m, 2 Miles Challenged Child 5K in 16:29 5:19+, 10:30 (5:11), 5:59 Total 75 Miles