ADELANTE!

Sunday, 02-01-2009 New Orleans Mardi Gras Half Marathon in 1:25:36 6M in 40:03 (6:40 pace) + 7.1M in 45:32 (6:24 pace) ~ 14M Monday, 02-02-2009 1 hr 29:28 moderate out to Kemah and Back (windy!) ~ 13M Tuesday, 02-03-2009 2 hr 21:02 around Huntsville State Park with Chad ~ 21M Wednesday, 02-04-2009 1 hr 29:14 moderate out to Kemah and Back (windy) ~ 13M Thursday, 02-05-2009 47:01 easy around Norbuck Park ~ 7M Friday, 02-06-2009 1 hr 10:04 easy out to the Kemah Bridge ~ 11M Saturday, 02-07-2009 20 min moderate + Buffalo Wallow XC 6K in 19:21.4, CR Total 87 Miles Sunday, 02-08-2009 1 hr regeneration on the Seabrook Trails ~ 8M Monday, 02-09-2009 59:45 moderate out to the Kemah Bridge ~ 9M * I am really rolling right now in my runs.. feeling healthy and recovered. I am however, still a bit sick, but getting better. The 90-min runs seem to have awoken my fueling system and opened my strides. I feel very fluid and fit, even though I am not very fit (no workouts), but if I can get 8-10 weeks...

Sunday, 01-25-2009 20 min warm-up, Aborted Half Marathon ~ 8M Monday, 01-26-2009 44:46 regeneration (6M in 38:06) around La Porte ~ 7M Tuesday, 01-27-2009 1 hr 10:03 moderate up and down the Kemah Bridge ~ 10M (6:21 pace) Wednesday, 01-28-2009 1 hr 46:25 progression around Seabrook ~ 16M Thursday, 01-29-2009 30:00 easy + 6k + 4.5k , rec. 3' jog in 22:33 / 15:21 Friday, 01-30-2009 44:59 easy on St. Charles Trolley in New Orleans ~ 6M Saturday, 01-31-2009 REST Total 58 Miles

Sunday, 01-18-2009 20 min warm-up, EP 5K in 15:47 4:58, 10:14 (5:16), 5:33 ~ 7M Monday, 01-19-2009 1 hr 55:15 min at Huntsville State Park with Rudy ~ 16M Tuesday, 01-20-2009 1 hr 14:28 min easy around Seabrook ~ 11M Wednesday, 01-21-2009 1 hr 04:22 min easy with Jake at Norbuck, 6 x 100m uphill strides ~ 11M Thursday, 01-22-2009 51:51 min easy out to the Kemah Bridge ~ 8M Friday, 01-23-2009 39:05 min easy on Town Lake ~ 6M Saturday, 01-24-2009 28:41 min easy on Town Lake + 5 x 80m uphill strides ~ 5M Total 64 Miles * Alright, finally a mini-breakthrough run today, as I felt pretty darn light and fast, attacked the run, hammered up the Kemah Bridge, and kept it steady home. Have a couple of slight issues, but this run was well worth it... once again, Jake's rubbed off some fitness.

Sunday, 1-11-2008 1:38:07 moderate around Memorial Park with Chad ~ 15M Monday, 1-12-2008 AM: 47:51 easy around the Seabrook Trails ~ 7M PM: 47:15 steady to Morgan's Point ~ 7M Tuesday, 1-13-2008 AM: 2 mile warm-up, Workout Cancelled due to Weather (Wind) ~ 2M PM: Work Wednesday, 1-14-2008 25 min warm-up, ~ 7M 2 x 2000m in 6:06 , 6:06 , rec. 4' jog, (Rest 10 min) 2 x 400m in 67.26, 66.75 rec. 1:30 Thursday, 1-15-2008 1 hr 08:06 min easy around the Seabrook Trails ~ 10M Friday, 1-15-2008 41:34 easy around Sylvan Beach ~ 6M Saturday, 1-17-2008 55:31 steady around the Seabrook Trails ~ 8M Total 62 Miles * Am working the Houston Marathon Expo from Thu-Sat, so a down week in terms of mileage and doubles, but will look for some good quality. The 400's after the 2k's will be a challenge, and running the 15km tempo under 5:45 pace will also be challenging. Let's go!

Sunday, 01-04-2009 57:18 gaining strength with Rudy at Memorial Park ~ 8M Monday, 01-05-2009 AM: 57:08 easy around the Seabrook Trails ~ 8M PM: 41:11 easy with Rudy at Jenkins Park, 15 x 100m strides ~ 7M Tuesday, 01-06-2009 AM: 57:10 easy over the Kemah Bridge in the rain ~ 8M PM: 39:13 easy around Town Lake ~ 6M Wednesday, 01-07-2009 AM: 20 min warm-up, 3000m in 9:45 , rest 3' jog, Go Home ~ 5M PM: 1:09:01 around Town Lake in Austin ~ 10M Thursday, 01-08-2009 AM: 20 min warm-up, 6 x 400m, rest 4 min ~ 6M 68.86 (?), 62.50, 63.85, 63.76, 64.50, 65.16 (Avg., 64.77) PM: 34:33 regeneration around La Porte ~ 5M Friday, 01-09-2009 AM: 57:02 easy around the Seabrook Trails with Chad ~ 9M PM: 29:07 easy around Jenkins Park with Rudy, 10 x 100m strides ~ 5M Saturday, 01-10-2009 AM: 38:37 progressive around the Seabrook Trails ~ 6M PM: 37:10 easy around Sylvan Beach with Rudy ~ 5M Total 88 Miles

Sunday, 12-28-2008 54:52 fast + 6k tempo in 22:13 ; total, 1:17:05 ~ 12M Monday, 12-29-2008 AM: 49:19 easy on the Kendall Canals ~ 7M PM: 52:25 easy on the Kendall Canals ~ 7M Tuesday, 12-30-2008 AM: 20 min warm-up, ~ 7M 3 x (5 x 400m) in 68 sec . Rest 1:30 / 5 min 69-68-67-67-68, 67-67-67-68-69, 69-69-68-69-67 PM: 20 min warm-up, ~ 4M 4k progression attempt (800m in 2:51, cancel) Wednesday, 12-31-2008 AM: 57:17 easy around Kendall ~ 8M PM: New Year's Eve Dinner at Abu's Thursday, 01-01-2009 AM: 13:09 warm-up, ~ 9M 11km tempo in 39:49 PM: Start Drive to Houston Friday, 01-02-2009 Deathly Ill (102.5 degree fever) Saturday, 01-03-2009 18:33 weakly and easily around Seabrook + exercises ~ 3M Total 57 Miles

Training Goal 4,000+ Training Miles (avg 75+/week) Racing Goals Top 15 USA Championship sub-2:25:00 Marathon sub-1:08:00 Half Marathon 3:15:00 Ultra Marathon (50K)

Monday, 12-22-2008 AM: 50 min steady on the Kendall Canal ~ 8M PM: 40:29 easy on the Kendall Canal ~ 6M Tuesday, 12-23-2008 AM: 38:53 easy on the Kendall Canals ~ 6M PM: 15 min easy to MDCC (Track under Construction) ~ 2M Wednesday, 12-24-2008 20 min warm-up, ~ 6M 2 x (4 x 600m) in 1:50-1:46-1:42-1:38 rec. of 2:00-1:40-1:20 & 5 min 1:53, 1:45, 1:42, 1:40 / 1:50, 1:46, 1:43, 1:39 Thursday, 12-25-2008 49:24 easy around Kendall + exercises ~ 7M Friday, 12-26-2008 AM: 1:25:10 easy around Kendall ~ 12M PM: 35:05 easy around the Hammocks with Eduardo + 2000m in 5:58 71-2:24-3:36-4:47-71 ~ 6M Saturday, 12-27-2008 AM: 50:55 easy on the Kendall Canals + 12 x 100m uphill ~ 8M PM: 51:59 easy on the Kendall Canals ~ 7M Sunday, 12-28-2008 54:52 fast + 6km tempo in 22:13 for 1:17:05 total ~ 12M Total 80 Miles

Monday, 12-15-2008 AM: 1:16:18 easy on double loops around the Seabrook Trails ~ 12M (Splits - 38:20 / 37:58) PM: 40 min easy with Rudy around Jenkins Park + exercises ~ 6M Tuesday, 12-16-2008 47:40 easy + 8 x 1:30 uphill (4' rec.), total time, 1:33:25 ~ 12M Wednesday, 12-17-2008 AM: 46:49 easy around the Seabrook Trails with Chad ~ 7M PM: 29:02 easy,around Jenkins Park with Rudy, 8 x 100m strides ~ 5M Thursday, 12-18-2008 AM: 20 min warm-up, 2 x 2000m in 6:08, 6:13 (rec. 5') ~ 7M PM: 15 min warm-up, 6 x 1km in 3:17, 3:14, 3:11, 3:13, 3:11, 3:12 (rec. 200m) ~ 7M Friday, 12-19-2008 AM: 46:20 easy around the Seabrook Trails with Chad ~ 7M PM: 52:06 easy around Jenkins Park with Rudy + exercises ~ 7M Saturday, 12-20-2008 Drive to Orlando, FL Sunday, 12-21-2008 29:23 easy around Disney World ~ 4M Total 74 Miles * So I am quite impressed with my recovery week last week of 69 miles. I was able to run quite healthy all week and showed no real signs of the 50km other than a depleted ...

Monday, 12-08-2008 57:49 easy around Memorial Park ~ 8M Tuesday, 12-09-2008 AM: 55:43 easy around the Seabrook Trails ~ 8M PM: 30 min easy evading major storm ~ 4M Wednesday, 12-10-2008 20 min easy + 11 x 200m in ~ 7M :30 (1:26), :31 (1:20), :31 (1:19), :30 (1:16), :31 (1:12), :30 (1:12), :30 (1:19), :31 (1:18), :30 (1:18), :31 (1:16), :31 (1:11) Thursday, 12-11-2008 1:07:44 easy on the Trinity River ~ 10M Friday, 12-12-2008 18:31 warm-up, 16:57 cool-down; 54:38 total ~ 8M 5.45km tempo in 19:09 3:13-3:11-3:13-3:12-3:11-3:07 Saturday, 12-13-2008 58:58 easy along the Trinity River ~ 9M Sunday, 12-14-2008 1:32:32 progression at Memorial Park ~ 15M 7.5M steady, 4.5M medium-hard, 3M fast... Total 69 Miles

Monday, 12-01-2008 AM: 57:03 around the Seabrook Trails ~ 9M PM: 34:26 easy around Seabrook + 6 x 100m uphill ~ 6M Tuesday, 12-02-2008 AM: 46:54 around the Seabrook Trails ~ 7M PM: Travel to Baton Rouge, LA Wednesday, 12-03-2008 36:26 around Highland Dr Park ~ 5.5M Thursday, 12-04-2008 AM: 48:02 around LSU's Lakes ~ 7.5M PM: 35:18 around Jenkins Park ~ 5M Friday, 12-05-2008 AM: 48:42 around the Seabrook Trails ~ 7M PM: Pre-Race Elite Banquet with Bob Kennedy Saturday, 12-06-2008 Sunmart 50K in 3:23:04 PR Sunday, 12-07-2008 31:34 recovery around Jenkins Park with Rudy ~ 4M Total 82 Miles * Alright, this has not been fun. Ever since my 2 hr 48 min long run two weeks ago, I have been quite trashed. I fear I may have pulled the roots too soon due to insecurity and curiousity. Basically, I should have saved that 25M run at sub-6:30 pace for this weekend. Oh well, lesson learned. There is still up to $1200 on the line (more like $600 for the win and another $600 for an out-of-reach CR),...

Monday, 11-24-2008 AM: 41:50 easy around the Seabrook Trails ~ 6M PM: 55:14 easy around Seabrook with Rudy ~ 8M Tuesday, 11-25-2008 24 min easy + 4 x 6:00 fast, 2:00 easy up Kemah Bridge ~ 8M Wednesday, 11-26-2008 AM: 1:12:22 easy around Seabrook ~ 10.5M PM: 33:48 easy around Seabrook + 12 x 80m uphill ~ 5.5M Thursday, 11-27-2008 1:08:12 (22:37, 6:07, 5:57, 13:34, 6:46, 13:09) around UHCL ~ 10M Friday, 11-28-2008 AM: 56:24 around the Seabrook Trails with Rudy ~ 8M PM: 35:08 around Jenkins Park with Rudy ~ 5M Saturday, 11-29-2008 24 min + 12 x 600m in 1:57 , jog 200m in :53 1:54 (:50), 1:59 (:57), 1:56 (:52), 1:55 (:54), 1:55 (:54), 1:56 (:55), 1:57 (1:03), 1:52 (:56), 1:53 (:56), 1:55 (1:03), 1:54 (:55), 1:56 (:50) ~ 34:19 Sunday, 11-30-2008 1:31:55 recovery around Seabrook ~ 13M Total 84 Miles

Monday, 11-17-2008 1:28:08 around Bellevue with Brian Sell, Casey, and DeKoker ~ 12M Tuesday, 11-18-2008 46:12 easy around Bellevue with Justin & Clerc ~ 7M Wednesday, 11-19-2008 AM: Travel PM: 1:17:23 brisk (38:44/38:39) around McAllister Park ~ 12M Thursday, 11-20-2008 AM: 1:08:29 steady around the Seabrook Trails ~ 10.5M PM: 40:20 easy around Jenkins Park with Rudy ~ 5.5M Friday, 11-21-2008 20 min warm-up, 7 x 1200m in 3:54, jog 600m rest or 2:30 3:55 (2:29), 4:00 (2:33), 3:56 (2:50), 3:58 (2:34), 3:58 (2:36), 3:56 (2:45), 3:54 (2:25) Saturday, 11-22-2008 1:03:29 easy with Rudy on the Seabrook Trails ~ 9M Sunday, 11-23-2008 2:48:12 at Huntsville State Park ~ 24M Total 90 Miles * Alright, salvaged a rough week of travel and Sales Meeting, but managed to run long with Brian Sell (confidence booster), nail a run after a flight in San Antonio, and then hammer out a solid road workout at UHCL. I missed a couple of doubles, but capped off the week with a tremendous and personal-bes...

Monday, 11-10-2008 AM: 57:43 easy around the Seabrook Trails ~ 9M PM: 34:49 easy around Sylvan Beach ~ 5M Tuesday, 11-11-2008 AM: Rain Storms PM: 1:08:46 easy around Seabrook, 8 x 100m ~ 11M Wednesday, 11-12-2008 1:38:59 steady around McAllister Park Trails ~ 14M Thursday, 11-13-2008 AM: Failed Attempt at Workout ~ 3M PM: San Antonio Marathon Expo Set-Up Friday, 11-14-2008 AM: 20 min warm-up, 10 x 950m in 3:05, jog 1:40 recovery 3:03 (1:42), 3:03 (1:40), 3:06 (2:02), 3:06 (1:40), 3:05 (1:38), 3:05 (1:40), 3:04 (1:44), 3:05 (1:47), 3:07 (1:51), 3:05 PM: San Antonio Marathon Expo Saturday, 11-15-2008 AM: 55:06 around north San Antonio ~ 8M PM: San Antonio Marathon Expo Sunday, 11-16-2008 Travel to Seattle Total 60 Miles

Monday, 11-03-2008 AM: 56:46 easy around the Seabrook Trails ~ 8M PM: 34:49 easy around Sylvan Beach ~ 5M Tuesday, 11-04-2008 AM: 57:48 (29:32/28:16) brisk to Pine Gully, 8 x 100m uphill ~ 10M PM: 40:10 easy around Sylvan Beach ~ 6M Wednesday, 11-05-2008 AM: 1:09:01 easy up/down the Kemah Bridge ~ 10M PM: 41:25 min easy around Sylvan Beach with Rudy ~ 6M Thursday, 11-06-2008 20 min warm-up, 10 x 800m in 2:36, jog 400m in 1:40 2:38 (1:43), 2:32 (1:43), 2:33 (1:44), 2:33 (1:46), 2:33 (1:44), 2:34 (1:55), 2:34 (1:49), 2:36 (1:48), 2:36 (1:58), 2:36 (1:47) 12k in 43:52 Friday, 11-07-2008 AM: 58:53 easy around the Seabrook Trails ~ 9M PM: 40:43 easy around Sylvan Beach ~ 6M Saturday, 11-08-2008 57:10 easy around the Seabrook Trails, 8 x 100m uphill ~ 9M Sunday, 11-09-2008 20 min warm-up, HMSA 25K in 1:29:52 5:43, 11:20 (5:36), 16:59 (5:38), 17:33 (5K), 22:22 (5:22), 28:32 (6:00), 34:02 (5:38), 35:15 (10K), 39:53 (5:50), 45:31 (5:38), 51:32 (6:00), 53:22 (15K), 57:19 (5:47), 1:03:10 (5:50)...

Monday, 10-27-2008 57:20 easy around the Seabrook Trails ~ 8M Tuesday, 10-28-2008 AM: 53:09 steady around the Seabrook Trails ~ 8M PM: 35:51 easy around Sylvan Beach ~ 5M Wednesday, 10-29-2008 AM: 54:29 hilly up the Kemah Bridge ~ 8M PM: 33:58 easy around Town Lake (Austin) ~ 5M Thursday, 10-30-2008 AM: 20 min warm-up, ~ 10M 4 x 2000m in 6:30, 6:38, 6:31, 6:35 jog 1000m rec. in 3:46, 4:02, 4:14, 3:55 PM: 38:55 rolling on Town Lake (Austin) w/ my IPod ~ 6M Friday, 10-31-2008 1:22:59 easy around Town Lake (10M, 66:49) ~ 12M Saturday, 11-01-2008 AM: 58:42 easy around Seabrook with Derek & Rudy ~ 8M PM: 39:26 CR steady around Sylvan Beach ~ 6M Sunday, 11-02-2008 2 hr 20 min, last 30 min fast at Huntsville State Park ~ 22M Total 98 Miles * Great week of work. I had strong runs and was completely rejuvenized with my iPod for my recovery runs. 2k workout went decently, as I worked hard, but still am not tremendously fast, as I had trouble dipping below 6:30 for 2k... The week ended up gre...

Monday, 10-20-2008 1:07:12 easy on the Seabrook Trails ~ 10M Tuesday, 10-21-2008 AM: 54:00 Kemah Bridge, 8 x 100m uphill ~ 10M PM: 35:41 easy around Sylvan Beach ~ 5M Wednesday, 10-22-2008 AM: 55:36 relaxed around the Seabrook Trails ~ 8M PM: 34:40 around Sylvan Beach ~ 5M Thursday, 10-23-2008 20 min easy, Friends of River Run 3.4M in 17:41.7 5:09, 10:21 (5:11), 15:41 (5:20), 1:59 ~ 5:12 avg. Friday, 10-24-2008 1:28:08 easy along the Trinity River in Ft. Worth ~ 13M Saturday, 10-25-2008 1:02:39 easy around Seabrook Trails, 8 x 100m uphill ~ 10M Sunday, 10-26-2008 20 min warm-up, Koala/Luke's Locker Half Marathon in 1:13:31 5:29, 10:59 (5:30), 16:35 (5:36), 22:13 (5:38), 28:00 (5:46), 33:44 (5:43), 39:32 (5:47), 45:11 (5:39), 50:50 (5:38), 56:28 (5:38), 1:02:16 (5:47), 1:07:13 (5:28), 1:12:59 (5:14), :33 Total 85 Miles * Alright, the lack of sleep thanks to my beautiful new daugher, Sophia, is starting to get to me, as I am awaking quite sluggish and without energy. What a differenc...

Monday, 10-13-2008 1:10:16 very easy around the Seabrook Trails ~ 10M Tuesday, 10-14-2008 AM: 54:14 Kemah Bridge, 8 x 100m uphill ~ 9M PM: 34:39 around Sylvan Beach ~ 5M Wednesday, 10-15-2008 20 min warm-up at UHCL .9km Loop ~ 10M 6 x 1200m in 3:56, rec. 2:55 3:51 (2:46), 3:53 (2:34), 4:00 (2:53w), 3:56 (3:17), 4:03 (2:54w), 3:53 Thursday, 10-16-2008 1:26:10 around the Seabrook Trails ~ 14M Friday, 10-17-2008 47:23 steady to Morgan's Point (24:21 / 23:02) ~ 7M Saturday, 10-18-2008 AM: 57:02 easy around Seabrook Trails, 8 x 100m uphill ~ 10M PM: 34:47 easy around League City with Derek ~ 5M Sunday, 10-19-2008 2 hr 10 min, last 30 min fast at Memorial Park ~ 20M Total 90 Miles * A great double today on Tuesday... I haven't written about the USA 10-Miler, because I ran what I thought I would run, 56-minutes, but today's run was the number one reason why I ran the 10-miler... because it elevated my fitness. I was able to roll on my 5M loop like on no previous run. For example,...

Monday, 10-06-2008 56:09 relaxed around the Seabrook Trails ~ 8M Tuesday, 10-07-2008 AM: 51:52 up and over Kemah Bridge + 8 x 100m uphill ~ 9M PM: 34:22 around Town Lake ~ 5M Wednesday, 10-08-2008 20 min warm-up, 8 x 1000m in 3:12, rec. 400m in 1:44 3:09 (1:39), 3:12 (1:45), 3:14 (1:40), 3:17 (1:43), 3:10 (1:45), 3:15 (1:46), 3:09 (1:55), 3:13 (1:40) Thursday, 10-09-2008 1:28:06 around Town Lake in Austin ~ 13M Friday, 10-10-2008 AM: 49:44 easy around the Seabrook Trails ~ 7M PM: 36:20 easy around Sylvan Beach ~ 5M Saturday, 10-11-2008 54:23 easy around the Seabrook Trails, 8 x 100m uphill ~ 9M Sunday, 10-12-2008 20 min warm-up, USA 10 Mile in 56:07 (8th) 5:21, 10:59 (5:37), 16:39 (5:40), 22:26 (5:46), 28:21 (5:55)*, 33:55 (5:34), 39:29 (5:34), 45:12 (5:42), 50:54 (5:42)*, 5:13 5M Splits - [28:22 / 27:44] * = stopped to stretch Total 80 Miles * Alright, I am off to a very strong start for the week in regards to training. Had an absolutely brilliant 8 x 1km workout at Zilker Park in Aus...

Monday, 9-29-2008 56:33 relaxed around the Seabrook Trails ~ 8M Tuesday, 9-30-2008 AM: 53:50 min up and over Kemah Bridge, 8 x 100m uphill ~ 8M PM: 33:37 easy around La Porte ~ 5M Wednesday, 10-01-2008 2.5 mile warm-up, 1 mile cool-down 10 x 800m in 2:36, jog 400m rec. in 1:40 2:35 (1:44), 2:38 (1:45), 2:38 (1:43), 2:43 (2:18), 2:36 (1:39), 2:38 (2:05), 2:35 (1:51), 2:38 (2:07), 2:40 (2:12), 2:38 (1:37) 12 km in 45:29 [2:37 / 1:54 avg.] Thursday, 10-02-2008 1:25:19 easy around White Rock Lake (Dallas) ~ 12M Friday, 10-03-2008 AM: 52:36 steady around Bike Paths at White Rock ~ 8M PM: 36:28 easy around Sylvan Beach ~ 5M Saturday, 10-04-2008 1:08:33 easy around Seabrook with Chad, 8 x 100m uphill ~ 10M Sunday, 10-05-2008 2:05:01, last 30 min fast around Memorial Park ~ 19M Total 86 Miles * Alright, finally a solid week of training that I applaud internally. It had all the elements of a sound training program, but I am beat up. I am awaiting a shipment of new shoes, which will help substa...