Wed, July 25, Track

2x400, 1 min rest, 2x800, 1 min rest, 1x1200, 1 min rest, 1x1 mile,
Ran about 30 seconds slower than jog pace. I ran 1:48, 1:44, 3:34, 3:29, 5:18, 7:10

Felt very easy. ran w/ Sid, Jimmy, Anne. Was breathing pretty easy. worked on leg turnover. felt good today. Will do weights this afternoon.

Tuesday, July 24th, 72 min with Paul and Fred

Ran barton hills with Jennifer, James, Paul and Fred. We dropped off Jen and James and I ran with the other guys. We kept a good pace, around 7:50 pace through the hills. Felt pretty good. Hot and humid today.

Monday, July 23, 60 minutes + weights

Sunday, July 22, took day off

Saturday, July 21, 24 easy, 24 tempo, 24 easy

Friday, July 20, DAY OFF

Thurs, July 19, Stratford, 55 minutes, tough day

Wed, July 18 Six 800's

Tuesday, July 17 (7.71 miles)

Ran with James and Jennifer towards Wilke. They ran repeats and I ran the lower loop about 6 times at a 7:36 pace, then I ran with them back to BSS. I ran about an 8:20 pace overall. Hot and humid today. Felt pretty good overall but a wasp stung my right finger. Ouch! stupid wasp. Good run overall. I was breathing alittle hard on slight uphill running westward on the loops. ate cereal and toast.

Monday July 16, 6 miles

Ran at Pure Austin on the treadmill today. Ran about 7:50 pace, felt good. Ran 50 minutes and ran about 6.3 miles. Did weights today, legs, adductor with the ball and med ball (6 sets of 30 seconds), did lunges 2 sets of 40, leg extensions 3 sets of 12 (30 lbs), ham curls 3 sets of 12 with 30 lbs, single leg. calf raises 3 sets of 30 seconds (tough), jump rope (3 sets of 30 seconds, single leg) upper body, shldrs, biceps, chest, traps, and then did a few core exercises. Good workout! Ate a salad with chicken and tomato basil soup.

Sunday July 15, 10 miles (41.2 miles/wk)

Ran at 7 am, pretty hot outside. Ran with Mary Faria and another guy. Started out nice and easy towards Mt Bonnell. We started picking up the pace to 8 min at Mozarts. Ran up Balcones to Mt Bonnell and back through Scenic. Kept about a 7:45 pace. Felt pretty good when we finished. Ate oatmeal and eggs for b'fast. Went to Enoteca for lunch. Ate some ham and potatoes for lunch. They were only offering b'fast items. Made Turkey burgers and panko onion rings for dinner. yumm! Slept about 8.5 hours.

Saturday July14th "The Julia" 14 min- 8 miles

Woke up at 5:40 am. Drinking coffee and eating toast. 78 degrees this morning.
Warmed up 2 miles and started running 1 min on, 1 min off. I ran at a pretty good clip. Made it to the LCRA building, rested 2 min and then ran a tempo for 14 total minutes. Ran bout a 6:30 pace back to the track. Cool downed about 2 miles. Felt pretty good but it was really hot.

July 13, 2007 Off

Ate rice and chicken for b'fast and salad for lunch. Took the day off. 2 massages so not too tired from that. Tomorrow is the Julia workout. 14 minutes out and back.

July 12 Thursday Ran Stratfrod out and back- 7.17 m

Ran from the house to Stratford out and back home. Very hot outside. Not much water. I felt better running back from Red Bud. 8:24 pace for 7.17 miles for a total of 1 hour. Yeah!

July 11 Wednesday Cruz x 2

Warm up for 15 minutes

Cruz workout 3:15 for 1st 800. Felt really good. Ran behind Chris K. Ran the last one in 3:20.

Ricardo said that i was favoring my left leg. need to get that checked out.

cool down, 5 minutes.

July 10, Tuesday 60 min, 7.2 miles

Ran 60 minutes on the treadmill.

Monday July 9th 45 minutes

Ran from home. Felt pretty good.

Core and weights at night.

Sunday July 8th Buescher 9.61 miles (31 miles/week)

1:17 at an 8 min pace. Ran alot of hills from Buescher to Bastrop. A fly was following me the whole time. what a pest! I was pissed and running a 6 min pace after 30 minutes, finally got rid of him. It was alittle humid and hot.

Saturday July 7th Track

3 min hard, 2 off, 5 min hard, 3 off, 8 min hard, 5 off, 5 min on, 3 off, 3 min hard.

Ran with Kennedy, Mary Faria and Amy Garza. Good turn over. Warmed up for 20 minutes. Cooled down for 15 minutes. Felt good.

Thursday July 5th 60 minutes

Ran on the treadmill at Pure Austin and did weights after. Felt good.

Wednesday, July 4th Track

Warm Up 9 minutes.6 x 600's. Ricardo just wanted me to get my legs turning over. I ran with Sid and Anne Flannigan. 2:29, 2:22, 2:23, 2:15, 2:22, 2:18

cool down for 10 minutes. felt pretty good.

July 1st, Sunday 5.55 miles and 52 minutes (40 miles wk)

Long run in Estes, CO with Danny. The altitude is kicking my butt. We ran down a decent clip but had to run uphill the last 30 minutes of the run. had to do 2 minutes hard, 2 minutes walk. Ouch! No water at all either. I was trashed afterwards. need to veg, which I did!

Saturday June 30th 10 mile hike

Did a 10 mile hike in Estes Park, CO. Had a blast! It was tough but we did it! Too tired to run.

june 28 Thursday 60 minutes

Ran by myself on the treadmill. Ran about an 8 min pace. Did weights too.

June 27 Wed Cruz Workout

Kicked butt at the cruz workout with Karla. We teamed up and won the challenge. Did 1 set of cruz with a 3:20 800 at the end. Warm up for 15 min and cool down for 5 min

June 26 Tuesday 45 min

Ran 45 minutes around the neighborhood. felt good. Ran about 7:45 pace.

June 25 Monday 50 minutes

I ran 50 minutes for about 6 miles. Did weights at night.

June 24, 2007 SUNDAY

Ran 9.25 miles at 7:58 pace. Total of 73 minutes. Did Mt Bonnell with Alex and Chris Kimbrough. That was tough because we finished fast at around a 7 minute pace.

June 23, 2007 Saturday

Austin High School track.
We will warm up on the trail (20 mins.) Back to start a progressive down (30 mins.) from the track...Run the last 800 meters to 1 mile on the track.

I ran the trail for 20 min and then we started running from Austin High. I was behind Kamran. I ran the first mile in 7:08, second was 6:40, third was 6:25 and the last mile was 6:04. it was really hot and humid. But i felt great throughout the whole thing. Cool down back to the car, about 5 minutes.

Awesome workout!

June 22, 2007 Friday OFF

Took off

June 21, 2007 Thursday

57:01 (6.76 miles) Ran with Fred and Paul up Rollingwood to Chase Bank and back. Ran a 8:27 pace. I felt alittle ragged out. We were all alittle tired. I was glad to finish.

Weights in the afternoon. upper body and core

Wednesday, June 20, 2007

Met the group at 6 am at BSS. I was still alittle hung over from the night before. ouch! it's very humid this morning. Warmed up for 10 minutes. Ran the following splits:
1:48 slow
1:35
1:38
1:26
1:21
1:29
1:26
1:23
1:26
1:25
1:42 slow
1:28

Cool down for 5 minutes. Wow! i can't believe i ran that. Felt good after the 3rd one. Blew up alittle on the 11th one but recovered nicely.

Wednesday, June 20th (11:252x400's)

Met the group at 6 am at BSS. I was still alittle hung over from the night before. ouch! it's very humid this morning. Warmed up for 10 minutes. Ran the following splits:
1:48 slow
1:35
1:38
1:26
1:21
1:29
1:26
1:23
1:26

Tuesday, June 19th (BDAY!) 6.89 miles

Ran with James Allen on my birthday. We ran up LAB from BSS. Felt really good. Ran a total of 54 minutes at a 7:54 pace. Some of the last miles were faster.

Tonight we are going to Eddie V's for my birthday dinner. Had the Tuna and mushrooms. We ate a great Crab Fried Rice. yumm! had a chocolate molten cake for dessert! Holy Cow it was good!

Monday, June 18, 2007 (50 minutes)

Ran 50 minutes around the neighborhood. Felt alittle tired but not bad.

Sunday, June 17, 2007- Took OFF

Legs felt alittle trashed after the workout. I'll do a long run tomorrow morning. The Family is in town and we went to eat at Galaxy Cafe. Had a turkey sandwich and fries.