ADELANTE!

Monday, 11-30-2009 6 miles relaxed around Sylvan Beach in 39:36 (6:36 pace) Tuesday, 12-01-2009 7 miles easy to Morgan's Point in 46:36 (6:45 pace) 6 x 100m barefoot strides Wednesday, 12-02-2009 9 miles, include 5 x 1' fast, 3' rec. last 10' progressive Thursday, 12-03-2009 6 miles relaxed Friday, 12-04-2009 7 miles relaxed on hills, 6 x 100m strides Saturday, 12-05-2009 6 miles relaxed Sunday, 12-06-2009 9 miles, include 5 x 1 fast, 3' rec. Total

Seriously, what a disaster 2009 has been, in terms of my running. A completely wasted year. By far, my best effort was the Hell's Hills 25K, in which I felt I absolutely ran myself into the ground given my fitness level. If I could produce that effort time and time again, I would be an Olympic Trialist. And so, I found myself with a chain reaction of injuries once I damaged my peroneal after Cowboy Jamboree, and once again, had very little guidance or a clear set of goals for the year. At least for 2010, I have mapped out my potential major goals and stepping stones. I will aim to be healthy in 2010 and attempt to avoid injury at all cost. I seem to get injured doing stupidities. Well, no more stupidities, I hope. This week was more recovery for my quad to once and for all rid myself of this wicked chain of injury-related events and will start from scratch on Thanksgiving with 4-mile runs until I build the proper strength. Monday - Wednesday, 11-22 to 11-25-2009 Rest Thursday, 11-2...

Monday, 11-16-2009 1 hr moderate on Four Seasons Hotel-Seattle Treadmill ~ 9M Tuesday, 11-17-2009 1 hr 10' moderate on Four Seasons Hotel-Seattle Treadmill ~ 10.5M Wednesday, 11-18-2009 1 hr fast on Four Seasons Hotel-Seattle Treadmill ~ 9.5M Thursday, 11-19-2009 30' easy + 10 x 200m uphill , rec. 2' easy ~ 6M :38, :38, :37, :36, :37, :38, :37, :37, :37, :35 Friday, 11-20-2009 1 hr 10' moderate on Grapevine Treadmill ~ 10M Saturday, 11-21-2009 Rest Sunday, 11-22-2009 1 hr moderate with Rudy at Seabrook ~ 9M Total 54 Miles * Well, good and bad. Good that I started off the week healthy and rejuvenated, but bad because after Thursday's 200m uphill session, my left quad has become very fatigued. I made it through my 70' run this morning on the treadmill, but I had to wear the Zoot compression shorts. Right now the quad is very tired and very fatigued. Will opt for the 70' run again and hold off on the fartlek until Sunday.

Monday, 11-02-2009 AM: Core PM: 8.5 Miles around White Rock Lake in 1:00:23 Tuesday, 11-03-2009 AM: Core PM: 8.5 Miles out to Pine Gully and Back in 56:36 (last 1.2M in 8:11) Wednesday, 11-04-2009 AM: Core PM: 9 Miles out to Pine Gully in 1:00:52 (last 1.2M in 8:22) Thursday, 11-05-2009 AM: Core PM: 9 Miles at Memorial Park (3 loops) in 1:00:31 Friday, 11-06-2009 AM: Core PM: 8.5 Miles around Jenkins Park with Rudy in 58:31 Saturday, 11-07-2009 AM: Rest PM: 13.5 Miles around Seabrook Trails in 1:29:34 Sunday, 11-08-2009 Flexibility Total 57 Miles * Alright, a very aggressive first week of training. My AM Core work consists of a series of light lunges and then I get into a back and hip core routine. The core routine is working great, as I can feel myself running with the best posture ever in my career, but it is amazing how just 20 lunges (4 sets of 5) have absolutely killed my legs. The amount of muscle I am gaining is crazy, but my quads are tight on every single run. * Ugh.. attendi...

Monday, 10-28 to Sunday, 11-02-2009 Injured

Monday, 10-19-2009 Rest Tuesday, 10-20-2009 AM: 36 Min. Test PM: Travel to Washington D.C. Wednesday, 10-21-2009 Rest Thursday, 10-22-2009 52 Min. Test Friday, 10-23-2009 30 Min. Test Saturday, 10-24-2009 Rest Sunday, 10-25-2009 AM: Travel to Houston, TX Total 15 Miles

Monday, 10-12-2009 (16 Miles) AM: 12 Min. Warm-Up, 8 x 1km Up Kemah Bridge, 12 Min. Warm-Down 3:18, 3:16, 3:16, 3:19, 3:16, 3:16, 3:15, 3:14 (6 Min. Recovery) PM: 4 Miles around Jenkins Park with Rudy, pre-storm, in 28 Min. Tuesday, 10-13-2009 (14 Miles) AM: 14 Miles at 6:18 Per Mile around Seabrook/Kemah (90 Min.) PM: Injured Left Foot Wednesday-Satruday, 10-17-2009 Injured Sunday, 10-18-2009 5 Miles with Madelyn around Pine Gully in 35 Min. Total 35 Miles

Monday, 10-05-2009 5 Miles on Cancun Ciclopista in 90-degress in 27 Min. (3:33/7:09) Tuesday, 10-06-2009 9 Miles on Treadmill in Guadalajara Crown Plaza Hotel, 60 Min. Wednesday, 10-07-2009 9 Miles steady around Chapultepec Park in 55 Min. Thursday, 10-08-2009 8 Miles with 2 Sumidas de Castila de Chapultepec in 50 Min. Friday, 10-09-2009 1 Mile regeneration in Lincoln Park in 10 Min. Saturday, 10-10-2009 Travel Sunday, 10-11-2009 9 Miles steady with Chad on the Seabrook Trails in 58 Min. Total 41 Miles * Well, would have liked to have gotten more out of my trip to Mexico, but work is the priority. I had two consecutive great runs in the Bosque de Chapultepec (8000ft) that were pure steady runs, with Thursday summitting twice the Castila de Chapultepec twice during the run, which was a nice, challenging climb. Otherwise, I was absolutely dead on Friday morning after a meeting SNAFU and then travelled all day Saturday. At least I got in an hour with Chad on Sunday afternoon. That was nic...

Monday, 09-29-2009 Life Interfered - 0M Tuesday, 09-30-2009 24 Min. Warm-Up, 3 x 1600M in 4:44 with 10 Min. Recovery 4:46, 4:42, 4:45 Wednesday, 09-30-2009 AM: 12 Min. Warm-Up; 34 Min. Warm-Down (200M Jog Rest) 400M in 66, 4 x 200M in 32.6-32.1-31.8-32.4, 400M in 65 PM: 7 Miles in 50 Min. out to Morgan's Point with Madelyn Thursday, 10-01-2009 AM: 10 Miles in 69 Min. (last 1.2M in 8:00) on Seabrook Trails PM: Travel to Dallas Friday, 10-02-2009 7 Miles in 42 Min. around White Rock Lake Saturday, 10-03-2009 12 Min. Warm-Up, OSU Cowboy Jamboree 8K in 25:52 5:09, 6:18, 9:32 (3:13), 10:10, 12:43 (3:11), 19:19 (6:36), 22:31 (3:11), 3:20 Sunday, 10-04-2009 4 Miles in 24 Min. Total 50 Miles * Pleasantly surprised with this morning's workout, which was supposed to be run on Monday, but my sister-in-law had a beautiful baby boy, Juan Daniel, and I had to babysit all day and work... then when Perla came home I drove to three different tracks and surfaces and all were taken by football...

And so, Chad James and I met up Sunday morning for our traditional long run. After a leisurely pace out to Pine Gully, discussing a variety of life's topics, our pace picked up as we settled on some political talk. Crossing Meyer Rd. we expected nothing exceptional but the push home. However, within a hundred meters of crossing the Meyer Rd./Todville Rd. intersection, we heard the most violent and loudest vehicular crash ever fathomed on this lonely road. As I spun quickly, I witnessed a white Ford F150 spinning violently and out of control on its roof. Instantly I thought there had a been a head-on collision at the intersection. Chad's Navy instincts took over and he easily out-sprinted me to the vehicle to check on the driver. I, a stride behind, began yelling for someone to call 911, identified an Indian woman behind her gated community, and had her call for help. This was not good. Sure enough, Chad was in a business-like deameanor and panic. I raced over to the driver'...

Monday, 09-21-2009 7 Miles in 48 Min. up and over Kemah Bridge Tuesday, 09-22-2009 AM: 6 x 1600M in 4:40-4:50 with 6-8 Min. Recovery (3M) 1600M in 4:59 ~ workout aborted due to lightning/rain storms PM: 7 Miles in 44 Min. (23/21 Min.) out to Morgan's Point Wednesday, 09-23-2009 AM: 11 Miles in 73 Min. (last 1.2M in 7:25) around the Seabrook Trails PM: 7 Miles in 49 Min. up and over the Kemah Bridge Thursday, 09-24-2009 AM: 12 x 300M in 48 Sec. with 2 Min. Recovery 50, 48, 48, 48, 48, 49, 48, 49, 48, 49, 49, 50 PM: 7 Miles in 47 Min. (24/23 Min.) out to Morgan's Point Friday, 09-25-2009 11 Miles in 76 Min. (last 1.2M in 8:03) on Seabrook Trails Saturday, 09-26-2009 12 Min. Warm-Up; 20 Min. Warm-Down RunTex Cross Country 5K in 16:55 5:15, 10:52 (5:36), 16:16 (5:24), :37 Sunday, 09-27-2009 14 Miles in 93 Min. (last 5M in 32Min.) with Chad in Seabrook/Kemah Total 82 Miles * Definitely started crashing this morning (Friday) from a solid week of running. Have opted to jump in ...

Monday, 09-14-2009 Sick with Flu (starting Tamiflu 5-day treatment) Tuesday, 09-15-2009 6 Miles in 42 Min. around Sylvan Beach Wednesday, 09-16-2009 7 Miles in 49 Min. around Seabrook Trails Thursday, 09-17-2009 7 Miles in 48 Min. up and down Kemah Bridge Friday, 09-18-2009 7 Miles in 42 Min. around Town Lake Saturday, 09-19-2009 7 Miles in 49 Min. over Kemah Bridge Sunday, 09-20-2009 14 Miles in 88 Min. around Seabrook/Kemah Total 48 Miles * So, I have approached my recovery from the H1N1 Flu more aggressively than in the past. I am in very good fitness and cannot afford to lose too much fitness because of this bug. The Tamiflu seems to be doing a very good job of controlling my fever, although I still spend the whole night sweating. My run today went in cycles, really lethargic, decent pace, and back again. Better than nothing and seem to be feeling stronger daily. We shall see... * I don't know... I hope I am getting better. My muscles and stride today felt fluid, but once again...

Monday, 09-07-2009 10 Mile progression in 64 Min. (33/31) with Rudy at Jenkins Tuesday, 09-08-2009 AM: 12-16 Min. Warm-Up, 12-16 Min. Warm-Down 8 x 1km Flat-to-Incline at 4:50 Pace (7-8 Min. Rest) 3:18, 3:17, 3:18, 3:18, 3:20, 3:21, 3:17, 3:13 (Avg. 3:17/km) PM: 7 Miles steady around the Seabrook Trails in 46 Min. Wednesday, 09-09-2009 14 Miles in 90 Min. on the Seabrook Trails Thursday, 09-10-2009 AM: 10 Miles steady in 64 Min. out to Pine Gully PM: 12 x 80M Strides (2:00 Walk) + 4 Miles in 27 Min. Friday, 09-11-2009 7 Miles in 46 Min. (24/22) out to Morgan's Point Saturday, 09-12-2009 12 Min. Warm-Up, 12 Min. Warm-Down 12 x 400M in 75-80 Sec. (Recovery 60 Sec) 72, 72, 73, 73, 72, 73, 72, 72, 73, 72, 73, 70 Sunday, 09-13-2009 14 Miles in 91 Min. with Rudy around Seabrook/Kemah Total 85 Miles * Heck of a workout this morning, as I chose to run during a monsoon. Driving to the bridge it was cloudy, but did not expect the downpour... warmed up, just some sprinkles... laced up, st...

Monday, 08-31-2009 Drills + 12 Min. Warm-Down (2M) Tuesday, 09-01-2009 12 Min. Warm-Up, 12 Min. Cool-Down (7M) 18 x 200M in 32.1 Sec. with 2:00 Min. Walk 31.5, 31.9, 32.3, 32.3, 32.5, 32.3, 32.3, 32.0, 32.4, 32.2, 31.5, 32.2, 31.7, 32.0, 32.4, 32.6, 32.0, 32.2 Wednesday, 09-02-2009 AM: 72 Min. steady (last 1.2M, 7:06) to Pine Gully (11M) PM: 48 Min. steady to Morgan's Point (7M) Thursday, 09-03-2009 16 Min. Warm-Up; 24 Min. Cool-Down (10M) 6 x 800M in 2:22, 2:18, 2:19, 2:19, 2:20, 2:20 with 4 Min. Rest Friday, 09-04-2009 48 Min. recovery around Norman, OK (7M) Saturday, 09-05-2009 16 Min. Warm-Up; 18 Min. Cool-Down (9M) Brookhaven Run 5K in 16:12 3:09, 6:18 (3:08), 12:55 (6:36), 3:07 Sunday, 09-06-2009 60 Min. steady with Rudy and Chad at Seabrook (9M) Total 62 Miles * Guess I have to say I was quite surprised at my 200m speed on Tuesday's workout... one thing is for sure, I was blessed to have the track by myself and blessed to have such wonderful weather conducive to runn...

Monday, 08-24-2009 48 Min. on treadmill (8mph/2%) at gym (7M) Tuesday, 08-25-2009 12 Min. Warm-Up, (10M) 4 x 8 Min. (1.45M) at 5:32/Mile with 6 Min. Recovery 8:09, 8:02, 8:04, 7:56 Wednesday, 08-26-2009 71 Min. regeneration around Lincoln Parish Park, Ruston LA (10M) Thursday, 08-27-2009 58 Min. steady (7:31) out to Pine Gully (9M) Friday, 08-28-2009 AM: 36 Min. easy around La Porte (5M) PM: 16 Min. Warm-Up, Woodlands Friday Night Lights 2M+ in 10:10 36 Min. Cool-Down Saturday, 08-29-2009 AM: 60 Min. recovery around Memorial Park (9M) PM: Drills Sunday, 08-30-2009 115 Min. progression at Seabrook/Kemah (17M) Total 75 Miles * Okay, a solid week of training. Amazingly, due to travel I could only manage a single double, with was on race-day. Race-day played out to be what I expected, to an extent. I had great sensations last week during my workouts, but was quite fatigued to start the week thanks to an over-load of drills (lunges and side steps kill me, but those are my weaknesses - h...

Monday, 08-17-2009 46 Min. steady to Morgan's Point, 24'/22' (7M) Tuesday, 08-18-2009 12 Min. Warm-Up, 4800m/3500m/2300m/1230m (10M) 16:31/11:52/7:37/3:46 (6 Min. Rest); 5:30/5:25/5:17/4:53 Mile Wednesday, 08-19-2009 AM: 69 Min. regeneration (8:12) on the Seabrook Trails (10M) PM: 48 Min. steady on treadmill at 8mph, 2% incline (7M) Thursday, 08-20-2009 65 Min. easy (7:48) with Chad on the Seabrook Trails (10M) Friday, 08-21-2009 12 Min. Warm-Up, 6 x 1Km. Flat-to-Incline at 4:40-4:50/mile (8 Min. Rest) 3:22, 3:16, 3:16, 3:17, 3:20, 3:16 Saturday, 08-22-2009 AM: 56 Min. steady (7:13) out to Pine Gully (9M) PM: Drills + 12 x 100M Strides (2 Min. Walk) :17, :18, :16, :15, :16, :16, :16, :15, :15, :15, :16 ,:15 Sunday, 08-23-2009 119 Min. steady at Memorial Park/Allen Parkway (18M) Total 82 Miles * Solid start to the week. I had a great run to Morgan's Point and then absolutely nailed my first big workout of the week. However, I started feeling run-down that afternoo...

Monday, 08-10-2009 57 Min. on Merrifield with Jake and Kurt (9M) Tuesday, 08-11-2009 AM: 69 Min. steady out to Pine Gully, last 1.2M in 7:15 (11M) PM: 48 Min. on treadmill at 8.0MPH and 2% incline (7M) Wednesday, 08-12-2009 12 Min., 3 x 3500m at 5:32/pace on Dad's Field (8 Min. Rest) (10M) 12:03, 12:11, 12:12 (Avg. 12:08) Thursday, 08-13-2009 70 Min. easy with Chad on the Seabrook Trails (11M) Friday, 08-14-2009 57 Min. steady and tired from Concert on Bayou (9M) Saturday, 08-15-2009 AM: 59 Min. easy around Town Lake (9M) PM: 48 Min. steady on Treadmill (7M) Sunday, 08-16-2009 116 Min. easy around Town Lake (18M) Total 91 Miles * A good start to the week with a good decision to stay in town and run with Jake on Merrifield. We blitzed the course, ran strongly uphill, floated down, and really worked well the final 4.5 miles or so... I was feeling very good, surprisingly no fatigue from yesterday's long run. Good signs. We hit Mile 5-8 at 6-min pace and then strided out to a 5:...

Monday, 08-03-2009 29 Min. easy around Sylvan Beach (4M) Tuesday, 08-04-2009 59 Min. easy around Jenkins Park with Rudy (8M) Wednesday, 08-05-2009 17 Min. aborted run... still sick (2M) Thursday, 08-06-2009 46 Min. around Town Lake with Rick Wilhelm (7M) Friday, 08-07-2009 54 Min. up and down the Kemah Bridge (8M) Saturday, 08-08-2009 57 Min. at White Rock Lake with Jake and Team (9M) Sunday, 08-09-2009 90 Min. at White Rock Lake (14M) Total 52 Miles * Alright, salvaged a sick week of training, especially early on, and then got some relief traveling to Dallas with some break in the weather. However, by Saturday I was still unbalanced and my muscles were not yet coordinated nor fit. I had a pretty solid 14-miler on Sunday, with the only mile split I clocked a surprising sub-6:25 pace. Ran in my Ravenna's, which is the first time in a long time that I have run a long run in trainers and it went very well. Still need to start incorporating some supplemental exercises to get full bala...

Monday, 07-27-2009 46 Min. down to 6:15 pace with Rudy at Seabrook (7M) Tuesday, 07-28-2009 12 Min. Warm-Up, 6 x 8 Min. (2300m) at 5:25/Mile (6 Min. Recovery) 7:59, 7:45, 7:42, 7:43, 7:50, 7:48 for 95 Min. Total Running (12M) Wednesday, 07-29-2009 AM: 73 Min. recovery on the Seabrook Trails (11M) PM: 45 Min. recovery with Rudy at Jenkins Park (6M) Thursday, 07-30-2009 57 Min. Fartlek 6 Min. Off - 2 Min. On at Seabrook (9M) Friday, 07-31-2009 AM: 73 Min. steady out to the Kemah Bridge (11M) PM: Rest, Breaking Down Saturday, 08-01-2009 Sick, 102-Degree Fever Sunday, 08-02-2009 Sick Total 56 Miles * Well, that week fell to pieces thanks to a viral infection passed on by my nephews. Just competely devastated and confined to bed rest. Absolutely brutal, as I had been running so well and was feeling very, very motivated (but tired). The weather has not been helpful. Looking forward to regaining my strength and building some rhythm again.