ADELANTE!

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...

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....