ADELANTE!

Sunday, 08-01-2010 AM: 6.5 miles steady around opposite M&M Loop in 42:41, last .9 miles in 5:17 PM: 6.5 miles easy around M&M Loop in 44:23, last .9 miles in 5:38 Monday, 08-02-2010 AM : 3 x 3km, rec. 3 min in 10:20, 10:04, 10:08 PM: 4 miles easy around Ft. McHenry in 28:35 Tuesday, 08-03-2010 12 miles easy thru Rockburn onto Morning Choice Trail in 1:21:10 Wednesday, 08-04-2010 AM: 8 miles steady thru Rockburn Park in 53:59 + strides PM: 10km easy around Ft. McHenry in 43:09 Thursday, 08-05-2010 AM: 15' warm-up, 6 x 800m, 2 min in 2:20, 2:26, 2:14, 2:25, 2:15, 2:28 PM: 4 miles easy around Ft. McHenry in 28:39 Friday, 08-06-2010 Scheduled Rest, ended up with 102-degree fever Saturday, 08-07-2010 4 miles easy in Patapsco in 26:03 Total 66 Miles * Well, I am off to a good start... very dedicated, including knocking out my 12-miler this morning. I was impressed with my 3 x 3km effort. The course is quite hilly and challenging and right now I a...

Sunday, 07-24-2010 AM: 6.5 miles steady around M&M Loop in 41:25, last .9 in 4:57 (153/173HR ) PM: 6.5 miles easy around M&M Loop in 43:38, last .9 in 5:19 (144/160HR) Monday, 07-25-2010 AM: 4 x 1 mile (road/hills), rest 2 min in 5:06, 4:49, 5:03, 4:51 PM: 4 miles easy out to Ft. McHenry (x2) in 29:14 Tuesday, 07-26-2010 11 miles easy, Ilchester down Landing around back in 1:11:42 Wednesday, 07-27-2010 AM: 8 miles steady through Rockburn Park in 52:12 PM: 10km easy around Ft. McHenry in 42:07 Thursday, 07-28-2010 6.5 miles easy around M&M Loop in 43:23 Friday, 07-29-2010 8 mile fartlek, after 25:30, 20 x 30s, 30s for 51:14 total Saturday, 07-30-2010 16 miles steady down Bonnie Branch into Patapsco in 1:37:48 last 4.5 miles in 26:42, last .9 miles in 5:08 Total 80 Miles * Am starting out on the wrong foot, as my travels in Mexico have weakened my piriformis again and I am battling the quad strain sensation. However, I hope to be overly aggressive with ...

Monday, 7-12-2010 6.5 miles steady around M&M Loop in 40:05, last .9 miles in 4:56 Tuesday, 7-13-2010 Depart for Mexico City Wednesday, 7-14-2010 Work in Guadalajara and Toluca, Mexico Thursday, 7-15-2010 5 miles hilly on treadmill in 30:00 + Gym Friday, 7-16-2010 6 miles easy on treadmill in 40:00 Saturday, 7-17-2010 AM: 4 miles easy on treadmill in 30:00 PM: Carrera 10K Diablo in 36:53  (Toluca, Mexico = 8,793ft) 6:24, 13:58 (7:34), 5K 17:42 (3:43), 21:25 (3:42), 25:12 (3:47), 8K 29:06 (3:54), 32:59 (3:52), 3:53 NCAA Altitude Conversion (-3:47), 33:06 Sunday, 7-18-2010 Recovery/Gym Total 34 Miles Monday, 7-19-2010 AM: 4 miles easy on treadmill in 30:00 PM: Soccer Match in Toluca vs Press/VIP Tuesday, 7-20-2010 Rest: Feeling Anemic (Iron Deficient due to altitude) Wednesday, 7-21-2010 4.5 miles hilly on treadmill in 30:00 Thursday, 7-22-2010 Return to Baltimore, MD Friday, 7-23-2010 6.5 miles steady death (97 degrees) in 40:27, last .9 mi...

Monday, 07-05-2010 6.5 miles steady opposite M&M Loop (94F) in 41:56, last .9 in 5:12 Tuesday, 07-06-2010 10 miles steady around Landing Rd. in 1:05:04, last .9 in 5:21 Wednesday, 07-07-2010 AM: 6.5 miles recovery around M&M Loop in 44:03, last .9 miles in 5:25 PM: Warm-up, 20 x 400m alternating laps with Perla in 26:52 68.05 (85), 65.57 (90), 68.35 (94), 64.28 (92), 68.45 (96), 70.75 (95), 67.79 (96), 70.61 (96), 73.18 (91), 68.71 Thursday, 07-08-2010 10km recovery around Ft. McHenry in 42:20 Friday, 07-09-2010 6.5 miles recovery around M&M Loop in 43:06, last .9 miles in 5:12 Saturday, 07-10-2010 Aborted Skyline Challenge 50K in 43:47 Sunday, 07-11-2010 18 miles at Patapsco on 2:05:39 with good efforts Total 64 Miles * Alright, I have had some great training ever since returning from Quito and it came to a halt this morning, as I was exhausted on my 6.5M loop. However, I took it as it came and just relaxed, worked on my form, and enjoyed the run as ...

Monday, 06-28-2010 6.5 miles recovery around opposite M&M Loop in 44:06, last .9 in 5:23 Tuesday, 06-29-2010 17km at Parque Carolina in Quito, Ecuador (9,186 ft.) in 1:15:00 Wednesday, 06-30-2010 3km easy, 4 x 800m in 2:23, 2:21, 2:24, 2:23 with 2-min rest (9,186ft-dirt) Thursday, 07-01-2010 12km recovery around La Parque Carolina in 55:13 Friday, 07-02-2010 Travel from Quito to Baltimore Saturday, 07-03-2010 8.5 miles easy around Ilchester Rd. In 55:33, last .9 in 4:59 Sunday, 07-04-2010 22 miles on various trails at Patapsco in 2:22:38, last .9 in 4:59 Total 60 Miles * Obviously, I have been doing a lot of traveling in my territory and it has been amazing. As I visit new countries, I am exposed to the passion of the local runners. Here in Quito, Ecuador, I awoke to hundreds of runners lapping El Parque Carolina in the early morning. Just amazing and inspiring how many people get out there and sacrifice. I had a great run until about 54' when I just...

Monday, 06-21-2010 7km moderate on treadmill in Bogota, Colombia in 30:00 Tuesday, 06-22-2010 7km progressive on treadmill in Cosmos Bogota, Colombia in 30:00 Wednesday, 06-23-2010 7km progressive on treadmill in Panama in 30:00 Thursday, 06-24-2010 Swim in Pacific Ocean Friday, 06-25-2010 6.5 miles steady opposite M&M Loop in 39:43, last .9 in 4:47 SR Saturday, 06-26-2010 20' warm-up, 3km in 10:05 + 2km in 6:45 + 1km in 3:14 + 500m in 1:28, rec. 2:15, 20' cool-down Sunday, 06-27-2010 18 miles, last 6km fast in 2:00:30, last .9 in 5:02 Total 47 miles

Monday, 06-14-2010 6.5 miles steady on M&M Loop in 39:29 CR, last .9 in 4:58 (5:31 pace) Tuesday, 06-15-2010 15km total with 10' easy + 1'/2'/3'/2'/1'/2'/3'/2'/1', equal rest; in 58:43 last .9 in 5:03 (5:36 pace) Wednesday, 06-16-2010 6.5 miles steady opposite M&M Loop in 42:15, last .9 in 5:11 (5:45 pace) Thursday, 06-17-2010 Rest, Left Quad Issue (Tentative) Friday, 06-18-2010 6.5 miles steady around the M&M Loop in 40:58, last .9 in 5:25 (6:01 pace) Saturday, 06-19-2010 11 miles steady out to Patapsco in 1:18:28, last .9 in 5:23 Sunday, 06-20-2010 19 miles around Patapsco Park in 2:15:01, last .9 in 5:15 Total 59 Miles * Hopefully getting more and more healthy in terms of allergies and viral infection day after day. However, I am starting to sense some deep trauma in my left quad, just some tightness from the hard efforts on the hills. Will try to curb the demise today in the gym, but may have to scale back. I w...

Monday, 06-07-2010 10K easy around Ft. McHenry in 38:55 + Gym Tuesday, 06-08-2010 8.8 miles around Rockburn Branch in 57:47, last .9 in 5:15 (5:50 pace) Wednesday, 06-09-2010 10K easy around Ft. McHenry in 39:07 + Gym Thursday, 06-10-2010 3km easy + 12km fast in 46:06 (6:08 pace) for 15km in 58:56 Friday, 06-11-2010 6.5 miles steady on the M&M Loop in 40:12, last .9 in 5:10 (5:44 pace) Saturday, 06-12-2010 Warm-up + 6 x 1km in 3:30, rec. 200m 3:18 (:51), 3:22 (:52), 3:19 (:56), 3:22 (1:10), 3:23 (1:09), 3:26 = avg. 3:21 (80.4") Sunday, 06-13-2010 Washington D.C. Trip Total 43 Miles * Well, I survived a major scare last week with Madelyn's headboard crashing down on the top of my foot during our move. It is still causing pain and minor issues, but I was able to knock out 95-min of hard running quite comfortably. I think I just need to continue icing as much as possible to get it 100%. Race is 50-50 at the moment. I am in heaven ...

Monday, 05-31-2010 10K progressive around Sylvan Beach in 40:03 Tuesday, 06-01-2010 15K fartlek with 40" every 3 min after 20' in 1:02:22 Wednesday, 06-02-2010 10K very fast around Ft. McHenry in 34:02 CR (5:29 pace) Thursday, 06-03-2010 Move House, Rest - Injured Foot (Bed Fell on Foot, Broken?) Friday, 06-04-2010 10K easy  in 37:22 around Sylvan Beach in La Porte, TX Saturday, 06-05-2010 2 x 5 x 400m with 60"/4' in 70-70-70-70-67" 69.22-69.45-70.30-71.07-66.75, 70.98-71.57-69.59-70.09-67.83 Sunday, 06-06-2010 15 Miles steady around Elkridge and Patapsco in 1:35:55 Total 46 Miles * Absolute madness, I tell you. Between the travel, the fatigue, I am getting it done. Rudy was man enough to go with me to Huntsville for our long run and I committed to two loops, or close to 30km, attacking the final 30-minutes. I think that effort kick-started my system. I ran strongly the next day, although I was quite tired. Then, on Tuesday, I felt like absolut...

Monday, 05-24-2010 10K easy around Ft. McHenry in 38:52 Tuesday, 05-25-2010 15K progressive out to Patterson Park in 1:01:27 Wednesday, 05-26-2010 10K fartlek (40" fast, 3' easy...) around Ft. McHenry in 38:40 Thursday, 05-27-2010 15K easy out to Patterson Park in 1:03:16 Friday, 05-28-2010 6 miles steady (sub-38'?) around Patterson Park Saturday, 05-29-2010 Move House in La Porte Sunday, 05-30-2010 18 Miles at Huntsville State Park, last 4M fast in 2:08:29 Total 54 Miles * Alright, training is progressing. I am getting accustomed to the crash-course weekends of Track Workout, followed by Long Run. The Track work has been going well, and the long run has been rough, both mentally and physically. Hopefully I will start turning the corner. This week I have felt the accumulation of the training load, as my legs were quite sore from the 16 x 400m workout and 100-min long run. However, an easy week that once again ends with a bang. Today I was jogging due to s...

Monday, 05-17-2010 6 Miles easy at Patterson Park in 42:09 Tuesday, 05-18-2010 8 Miles, 15 min easy + 10 x 60" fast, 3 min easy out to Ft. McHenry in 52:01 Wednesday, 05-19-2010 6 Miles moderate around Patterson Park in 36:42 CR Thursday, 05-20-2010 5-min easy + 14km tempo in 51:08 to Patterson Park in 56:08 CR (first 5K- 19:41, last 10K- 36:27) Friday, 05-21-2010 10km easy around Ft. McHenry in 39:10 Saturday, 05-22-2010 15 min warm-up, 16 x 400m in 70.27, rec. 60" 69.81, 69.47, 68.91, 68.84, 70.92, 69.03, 72.14, 72.29, 68.46, 70.48, 70.91, 69.60, 69.54, 71.39, 71.52, 71.01 Sunday, 05-23-2010 14.5 Miles on the NCR Trail, Ashland to Mockton in 1:40:41 14:54, 7:15, 7:15, 7:17, 14:23, 3:04, 6:39, 6:43, 7:03, 6:33, 6:35, 6:36, 6:17 Total 56 Miles

Monday, 05-10-2010 10K easy around Ft. McHenry in 38:19 CR Tuesday, 05-11-2010 9M total - 4M in 27:09, 1M in 6:30, last 4M in 22:35 (5:38 pace); 56:16 total Wednesday, 05-12-2010 6 Miles easy around Patterson Park in 38:22 Thursday, 05-13-2010 15K total - 5K in 21:29, last 10K in 35:29 (5:43 pace); 56:58 CR total Friday, 05-14-2010 10K easy around Ft. McHenry in 37:22 CR Saturday, 05-15-2010 15 min easy + 3 x 3000m, rec. 3:00 + 3 x 1000m, rec. 1:30 in 10:14, 10:19, 10:41 + 3:07, 3:04, 3:08 Sunday, 05-16-2010 14.5 Miles to Mockton on the NCR Trail in 1:36:31 7:21, 6:59, 14:05, 7:03, 7:02, 7;02, 6:59, 2:59, 6:29, 6:30, 6:20, 6:21, 6:16, 6:10, 5:50 Total 60 Miles * Gotta say I was impressed with this morning's run. I decided to mix up the training a little bit in terms of throwing in more intensity during the week. Monday I rolled quite well and comfortably, and Tuesday, I had to wake up at 5:30AM to get my run in, which is great because it gets so light s...

Monday, 05-03-2010 37:18 around Patterson Park ~ 6M Tuesday, 05-04-2010 1:02:01 out to Patterson Park ~ 15K Wednesday, 05-05-2010 39:45 around Ft. McHenry ~ 10K Thursday, 05-06-2010 1:01:02 CR out to Patterson Park ~ 15K Friday, 05-07-2010 40:00 around Patterson Park ~ 6M Saturday, 05-08-2010 35:00 easy with Perla + 10 x 100m strides ~ 5M Sunday, 05-09-2010 42:00 easy with Perla to Morgan's Point ~ 6M Total 48 Miles * Alright, so tough to explain, but the focus will be family/career, so I will only be running during my lunchtime at UA, which allows me between 10-15K/day. No doubles, no early morning or late night runs any longer as I re-commit to my family of girls. The great thing is that I already have noticed an increase in intensity. This also means not much racing, perhaps just a couple attempts. The pattern will be Mon-Wed-Fri is 10K + Gym (trying to pack on some lbs/muscle in upper body) and Tue/Thu will be 15K. Saturday will be track and Sunday will b...

Monday, 04-26-2010 48'30" around Patterson Park + Gym + Flexibility ~ 11km Tuesday, 04-27-2010 AM: 1H19'46" around Patterson Park ~ 19km PM: 39'37" around Patterson Park ~ 9km Wednesday, 04-28-2010 Rest / Travel to Mexico City Thursday, 04-29-2010 15' easy to track + 30' on Treadmill ~ 6M Friday, 04-30-2010 20' Recovery ~ 3M Saturday, 05-01-2010 Rest and Reset Sunday, 05-02-2010 23'40 out to Patterson Park ~ 4M Total * Felt absolutely brilliant the day after a race and learned my lesson from last week and did not attack the run, just let the run come to me. Great sensations, could do this all day. Ended up with a solid 80' run on Tuesday and backed it up with a great 40' in the afternoon after a long day at work. I am going to miss Patterson Park when we move to Columbia, just rolling this PM.

Monday, 04-19-2010 1H01'06" around Patterson Park + Gym ~ 16km Tuesday, 04-20-2010 1H28'27 at 4'05/15" per km around Patterson Park ~ 21km Wednesday, 04-21-2010 Rest ~ 1km Thursday, 04-22-2010 AM: 30' + 6 x 400 in 1'16", r. 1' + 6 x 300 in 51", r. 1' x 2 (1H25' total) ~ 15km 1'13"-1'13"-1'15"-1'14"-1'14"-1'15", 54"-52"-53"-52"-51"-52" 1'12"-1'13"-1'13"-1'15"-1'15"-1'16", 51"-52"-51"-51"-51"-52" PM: 30' on Eden Treadmill ~ 6km Friday, 04-23-2010 1H20'03" around Patterson Park ~ 18km Saturday, 04-24-2010 48'49" + tecnica + 8 x 100 ~ 12km Sunday, 04-25-2010 30' + Pike's Peek 10K in 33:57 ~ 16km Total 104km (64 Miles) * Amazing first day of work... it was a whirlwind, so I decided to attack my run this morning, fueled mostly...

Monday, 04-12-2010 40' + fartlek of 6 x 1', r. 30" + 2 x 5', r. 2' + 12 x 30", r. 1' ~ 19km Tuesday, 04-13-2010 1H out to Pine Gully + Gym ~ 15km Wednesday, 04-14-2010 50' easy on the Seabrook Trails ~ 12km Thursday, 04-15-2010 56' progression in Patterson Park ~ 15km Friday, 04-16-2010 AM: 30' + 12 x 500 in 1'35", r. 2' ~ 14.5km 1'38", 1'33", 1'35", 1'37", 1'36", 1'35", 1'35", 1'36", 1'35", 1'36", 1'38", 1'35" PM: 30' around Patterson Park ~ 6.5km Saturday, 04-17-2010 37' around Patterson + flexibility ~ 9.5km Sunday, 04-18-2010 30' + Earth Day 5.15K in 16:29 (3rd) ~ 11.5km Total 105km (65 Miles) * Strong fartlek on Monday, considering a brutal return trip from Miami. Southwest Airlines is a joke for families travelling. Case in point: our first connection was massively delayed due to rain and...

Monday, 04-05-2010 AM: 30' + 4000/2000/4000 in 13'48"/6'45"/14'04", r. 4' and 3' ~ 16.5km PM: 30' easy around La Porte ~ 6.5km Tuesday, 04-06-2010 1H19'46" on the Seabrook Trails ~ 19km Wednesday, 04-07-2010 47'09" + 2 x (6 x 20" rec. 1 and 2') + 6 x 300 flat, rec. 1' ~ 15km Thursday, 04-08-2010 AM: Depart for Miami, FL PM: 30' + 8km in 28'52" (3'36"/km) ~ 15km Friday, 04-09-2010 1H + tecnica + 8 x 100m ~ 16km Saturday, 04-10-2010 AM: 40' easy on the streets of Marathon Key ~ 10km PM: Eduardo's Wedding Sunday, 04-11-2010 54' on Old US1 in Islamorada, FL + tecnica + 8 x 100m ~ 16km Total 114km (70 Miles) * I am really digging these mixed workouts that Bravo provides, such as this morning's 50' + 2 x 6 x 20" uphill + 6 x 300m flat. Great combination of stimulus for the muscles, working on elasticity and responsiveness. If I can feel like this on r...

Monday, 03-29-2010 1H13' at 139HR + technical exercises + 8 x 100m strides ~ 19km Tuesday, 03-30-2010 AM: 30' + 8km (4km at 3'45/km + 2km at 3'34/km + 1km at 3'45" + 1km at 3'33") ~ 15km PM: 28'50" easy at Jenkins Park ~ 6.5km Wednesday, 03-31-2010 1H18'08" at 153HR around Seabrook and Kemah ~ 21km Thursday, 04-01-2010 50' easy on the Seabrook Trails ~ 11.5km Friday, 04-02-2010 30' + 15 x 200m in 35", rec. 45" ~ 13km 37", 36", 34", 34", 34", 34", 34", 34", 33", 34", 34", 35", 34", 34", 34" Saturday, 04-03-2010 House Hunting in Baltimore, MD Sunday, 04-04-2010 1H18'40" with Rudy at Seabrook + tecnica + 8 x 100 strides ~ 19km Total 105 km (65 Miles) * Completely unable to hit 160HR this morning on my workout, and I was moving. The only "mile" split I recorded was a 5:36 on Todville as I approached the Kemah Bridge, which I ...

Monday, 03-22-2010 Rest Tuesday, 03-23-2010 1H12'27" easy on the Seabrook Trails ~ 18km Wednesday, 03-24-2010 AM: 30' + 1 x 8' (rec. 3') + 1 x 4' (rec. 1'30") + 2 x 1'30" (rec. 2') x 2 ~ 17.5km PM: 28'25" easy with Rudy at Jenkins Park ~ 6.5km Thursday, 03-25-2010 AM: 30' + 11.5km at 3'46"/km ~ 17.5km PM: 29'19" easy with Rudy at Jenkins Park ~ 6.5km Friday, 03-26-2010 1H13'16 easy around Seabrook and Kemah + Gym ~ 17.5km Saturday, 03-27-2010 50' on the Seabrook Trails ~ 12km Sunday, 03-28-2010 AM: 30' + 3 x 4 x 1'35 (rec. 1' & 2') 1H04' total ~ 15km PM: 30' easy with Rudy at Jenkins Park ~ 6.5km Total 117km (72 Miles) * I am coming off my highest volume week in months (82M) and it was quite dense with work. Bravo is great at throwing tons of stimulus at you, having you run different paces each and every day. Basically, at this point, it's 80-min, workout/double, 80...