ADELANTE!

Monday, 3-16-2009 AM: 1 hr 00:08 easy around the Seabrook Trails with Rudy ~ 9M PM: 36:51 easy around Jenkins Park with Rudy + 10 x 100m strides ~ 6M Tuesday, 3-17-2009 25 min warm-up, 4 x (5 x 400m) in 70/70/70/70/67", rec. 60 secs/4 min 72.61, 69.82, 70.37, 71.12, 67.62 70.29, 71.08, 69.73, 69.64, 66.25 69.84, 70.37, 69.69, 69.12, 65.73 70.63, 70.35, 70.97, 70.38, 65.66 Wednesday, 3-18-2009 1 hr 25:12 easy at McAllister Park ~ 12M Thursday, 3-19-2009 1 hr 15:36 regeneration around Town Lake ~ 10M Friday, 3-20-2009 20 easy + TSU Relays 3000m in 9:06.04 72, 2;24, 4:49, 7:16, 8:32, :34 Saturday, 3-21-2009 1 hr 08:03 easy around the Seabrook Trails w/ Chad ~ 10M Sunday, 3-22-2009 1 hr 20 min with short variation (40" every 3') w/ Rudy ~ 12M Total 72 Miles

Monday, 03-09-2009 1 hr 06:09 easy around Seabrook (33:17/32:52) + 10 x 100m uphill ~ 11M Tuesday, 03-10-2009 Sick, Stomach Bug Tuesday, 03-10-2009 20 min warm-up + ~ 6M 3000m in 9:35.67 (76, 76, 76, 76, 76, 77, 76, 38) + 1600m in 5:12 (76, 77, 77, 79), rec. 3 min Thursday, 03-12-2009 1 hr 22:29 easy around White Rock Lake ~ 12M Friday, 03-13-2009 43:27 steady around White Rock Lake ~ 7M Saturday, 03-14-2009 20 min easy + Dash Down Greenville 5K in 16:12 (10th) ~ 7M 5:03, 10:19 (5:16), 15:41 (5:21), :30 Sunday, 03-15-2009 1 hr 06:35 progression around Seabrook (35:00/31:35) ~ 10M Total 53 Miles

Monday, 03-02-2009 1 hr 08:19 easy around Huntsville State Park ~ 10M Tuesday, 03-03-2009 10 min warm-up, ~ 7M 3 x 1000m in 3:15.52, 3:13.74, 3:14.28 (30" rest) + 4' rest + 2 x 1000m in 3:02.37, 3:02.07 (30" rest) + 4' rest + 1000m in 2:54.53 Wednesday, 03-04-2009 40:53 regeneration in Bothell with Matt Weiss & Liz Wilson ~ 6M Thursday, 03-05-2009 58:43 easy with Justin around Bothell ~ 8M Friday, 03-06-2009 52:58 easy around Bothell with Justin ~ 8M Saturday, 03-07-2009 20 min easy + 6km uphill on treadmill ~ 7M Sunday, 03-08-2009 1 hr 37:53 at moderate pace with Rocha ~ 14M Total 60 Miles

Tuesday, 02-24-2009 1 hr 36:43 steady on the Seabrook Trails ~ 14M Wednesday, 02-25-2009 1 hr 19:28 easy around Seabrook + 10 x 100m uphill ~ 13M Thursday, 02-26-2009 1 hr 10:23 steady out to the Kemah Bridge ~ 11M Friday, 02-27-2009 46:54 easy around the Seabrook Trails with Chad ~ 7M Saturday, 02-28-2009 20 min warm-up + ConocoPhillips Rodeo Run 10km in 34:24 5:13, ?, 16:16, 17:04 - 5km, 22:25 (6:09), 28:01 (5:35), 33:19 (5:18), 1:04 Sunday, 03-01-2009 1 hr 28:50 with mid/last 2M at 5:35 pace w/ Rudy and Chad ~ 13M Monday, 03-02-2009 1 hr 08:19 easy at personal sensation at Huntsville State Park ~ 10M Total 78 Miles * Alright, from the onset of this training week, I realized that I would not be able to handle the workload, physically and mentally. However, I did have great runs on Tue-Thu, but felt pretty crappy on Friday, cutting my run in half. Will run Conoco moreso for a the need of a workout, than a race effort, however, I still would like to run 33:00-33:30 for the effort. I wi...

Tuesday, 02-17-2009 27:10 easy on the Seabrook Trails ~ 4M Wednesday, 02-18-2009 19:08 easy regeneration + exercises around the Seabrook Trails ~ 3M Thursday, 02-19-2009 30:31 easy regeneration on the Seabrook Trails ~ 4M Friday, 02-20-2009 30 min easy regeneration + exercises on the Seabrook Trails ~ 4M Saturday, 02-21-2009 1:01:52 easy around the Seabrook Trails ~ 9M Sunday, 02-22-2009 1:10:05 steady around Seabrook with Chad ~ 10M Monday, 02-23-2009 57:20 moderate (53:27) out to Kemah Bridge ~ 9M Total 44 Miles * Alright, am coming back into form... This morning's 1 hr steady state went phenomenal for the first 35-min, just absolutey cruising. Hit the wind and had some issues, but I really attacked the downhills, a la Sean Wade, on the Kemah Bridge that will pay off for Boston. Cranked it out well, tremendously smooth, still minor issues with my right glute/hip, but improving daily.

Tuesday, 02-10-2009 6M in 34:20 (16:35/17:45) + 15 x 80m sprint uphill + 5km in 17:39 (5:25, 11:12) ~ 11M Wednesday, 02-11-2009 1 hr 29:08 easy regeneration on the Seabrook Trails ~ 12M Thursday, 02-12-2009 54:40 aborted run due to fatigue ~ diagnosed with Pneumonia! Friday-Monday, 02-16-2009 Pneumonia Total

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