1/11/15 to 1/17/15

Sunday: 7 no long run and rehabbing
Monday: 8 easy rehabbing and still hurting
Tuesday:

1 mile warmup 2x3 mile cutdowns 800 float and 1.5 cool-down

Getting into freaking shape! #money

Getting into freaking shape! #money 

First set 5:55, 5:49, 5:45 800 float
Second set 5:55,5:47,5:34

1/4/15 to 1/10/15

Sunday: 21 sore stiff left posterior tibial tendinitis
Monday: 8 weak sore
Tuesday: 2 easy 10 at MP in 59:36 kinda of bother by the tendinitis
Wednesday: 11
Thursday: 15 but felt rather sore after the run
Friday: 11 still sore and I think I just messed up my left posterior tendon
Saturday: Only 6 miles and couldn't run!

Total miles 84 with the ending miles pretty much hurting!

Dec 28 - 3

Sunday: 20
Monday: 5 and 10
Tuesday:  4 and 8

2 mile warmup (6x2 min-1min float, 2x3min-1min float, 6x30sec-30sec float) 1.2 easy

Wednesday: 14

Thursday: 5 and 8

Friday: 13

Saturday: 9

Total:96

12/21/14 to 12/27/14

Sunday: 18
Monday: 9 and 6 miles - 15 total
Tuesday: 2x3 mile cutdowns and 6 in the evening 13 total
Wednesday: 10@8 min pace
Thursday: 10@8 min pace
Friday: 4
Saturday: 10@6:50 pace

Sunday through Tuesday pretty much did the damage for the whole week as I wasn't able to recover from the hard runs. It's been two weeks worth of running! 113 DAYS TILL #Boston

This is good as I love the aches and pains of training! Remember it's not how many miles you run it's what you do with those miles!


Catch the freight train next week!  Swing batta batta #SWING

Finally

The cross country season is completed and now I get to train on my own!

This week is my first week back to actual training... No long run yet but that will be covered this coming Sunday!

A breakdown of how this week went....

Sunday- Traveling back from North Carolina - No Running
Monday- 8@6:40
Tuesday - 10@6:30
Wednesday - 11@6:21
Thursday - 11@6:23
Friday - 10 @6:50
Saturday - 2 easy 4x1 1 min float 3 easy

Put a total of 59 miles a week with one day off! Not too shabby! Can't wait to get rolling with double of that amount of training!

If you  don't want to wait for me to upload to my blog just click on strava widget on your right and follow!  :P

Currently running on Mizuno Wave Rider 18
Currently playing Blame by Calvin Harris

Yes I'm still on Team Mizuno Texas for those of you who asked! :P

What's on my mind? Sub 2:25 Marathon

With Cross Country Almost Done!

Hello Guys/Gals! I've neglected this blog for many reasons, first coaching, second family, and third well I hate to write lol! Anyways cross country is almost done and I'm about to start training for Boston. I am not in great shape coming off of cross country, but that will change once I start putting in the runs. I'll be posting my workouts back again SO BE ON THE LOOK OUT!

Alright tata for now!

Training

Apply scientific information to the athlete practically and creatively. Teach athletes to listen to their bodies and to monitor training responses and fatigue. 

Boston Marathon Race Report 2014

Whats going on peeps? Well well well  I ran the Boston Marathon on 4/21/14 and this is how it unfolded. For this marathon I put around 1800 miles worth of running with countless doubles to get me into great shape.  I left Laredo, Texas  on Thursday to San Antonio, Texas.  On Saturday I flew out at 6:00 am to Boston.  I took two complete days off Saturday and Sunday.  I got to Boston at 4:40 and went straight to the apartment were I was staying in Orient Heights via the blue line in Boston.  I booked my stay with airbnb my first ever booking through them. It was kind of awkward staying with people I didn't know at all but in the end it was all good, free wifi, restroom and near the T for all my transportation needs.  I got to meet 3 wonderful ladies in the process, a stewardess from Jet Blue, her roommate and Bernadette another marathoner from San Diego California.  I quickly checked in and departed towards the expo, I got there at 6:50 pm got my things and started planning out how I was going to the start and what not.  Got back to the apartment and went to dinner with Bernadette at El Paisa ate some pasta there. Went to sleep around 11:30 p.m. and slept in till 8:30 am at 9:00 Sunday morning I decided to go to the expo to get some shirts for my girls.  I purchased 4 shirts for my girls and darted out of there it was too crowded and expensive! I ate some brick pizza at the prudential center and continued shopping for shirts bought a xs shirt for my 2 year old and walked out of the center. As I was going back to the apartment some guy was selling shirts at the backbay sub station I asked him how much they were? He said 10 pesos! I asked him hey where are you from he said Venezuela! I said hey those are the same shirts that they are selling at the expo! Right? He said claro hermano lo que pasa es que ellos tienen que pagar impuestos por estar vendiendo ahi? All of his shirts were sold for 10-12 bucks compared to 22-24 at the expo! HUGE SMH!

Boston was real electric everyone was decked out in there jackets or Boston Strong shirts! Went back to the apartment and ate some Chinese and called it a night. Fast forward time from 6 pm to 4 am everything went so fast to top it off I couldn't sleep at all. Alarm went off at 4:30 am packed my bags and left the apartment from 5 am till about 6 am Tuesday morning everything was a blur! Everything went by so fast in a blink of an eye.

Timeline:

5:00 am Depart to the T

5:15 am Blueline to Orange Line and walked 2 blocks to the bus loading area

6:05 am loaded the front buses and departed to Hopkington

7:45 am get to Hopkington

8:00-9:05 am Lay down and rest

9:30-10:00 am get to the corrals

9:50 am high fived the elites

10:00 am Marathon BABY!

1:00-2:00 PM walk to the sub and head out to apt … some lady from Harvard paid my entrance!

2:00-3:00 pm airport check in

3:30-4:15 pm Got on plane

4:00-5:45 pm fly to Newark

6:10-6:30 pm spoke to reporters from back home

7:00-10:00 pm flew from Newark to San Antonio

10:30 pm Got picked up by my brother in law in San Antonio

11:00 -2:30 am drove back home to Laredo, Texas

2:30 am- Showered and Rested

6:00 am Woke up

7:00 am Back at work testing students! Phewwwwwwwww

Before the race at the Village 

This is the blister that caused me to slow down. This hot spot happened at mile 3 

That's what I had to deal with from mile 3-26.2

Here are my splits ..

1	5:42.6	1.00	5:43
2	5:38.7	1.00	5:39
3	5:35.8	1.00	5:36
4	5:35.2	1.00	5:35
5	Stopped tied my shoes tight to prevent slipping 5:46.1	1.00	5:46
6	5:34.5	1.00	5:35
7	5:38.2	1.00	5:38
8	5:42.2	1.00	5:42
9	5:44.0	1.00	5:44
10	5:53.1	1.00	5:53
11	5:58.6	1.00	5:59
12	Stopped to untie the shoes cause they were too tight, 6:55.1	1.00	6:55
13	Stopped to take off socks and compression socks 8:16.3	1.00	8:16
14	Tried to go back at it! 5:51.1	1.00	5:51
15	Had troubled stepping 6:06.3	1.00	6:06
16	Frustrated with the nagging pain 5:58.9	1.00	5:59
17	From 17-21 it was just a pain meltdown 6:30.5	1.00	6:31
18	6:38.7	1.00	6:39
19	6:11.2	1.00	6:11
20	6:37.0	1.00	6:37
21	Heartbreak Hill 7:37.2	1.00	7:37
22	6:29.5	1.00	6:29
23	6:41.8	1.00	6:42
24	7:29.0	1.00	7:29
25	6:31.8	1.00	6:32
26	7:16.4	1.00	7:16
27	6:16.6	0.43	14:30

Some online news.....

http://www.godustdevils.com/news/2014/4/21/CROSS_0421142946.aspx?path=cross

http://www.kgns.tv/sports/headlines/Laredoan-Finishes-High-in-Boston-Marathon-256118761.html

Here are some pics! 

I'll be back #BostonMarathon #Redemption2015

Boston is so close!

Training is going GREAT! 

I know I've pretty much abandoned my blog but rejoice I've come back to give you insight of what I'm doing. Currently  I'm holding steady at 120 miles per weeks with 6 weeks to go I'm going to make a good push to elevate my game.

That's exactly how I've been executing each run. Today's run was a 20 miler at 6:12 pace at 74 degrees and 80 percent  humidity.

Finally jumping into my last block of training! Gotta make the best of it and give myself a #chance

December avg 93

January avg 110

February avg 120

March gonna throw 120

April last two weeks around 100

Hope everyone's training is going good!

TRAIN don't STRAIN!

Want to see full detail of my training ? Find me on strava ;)

Time to start blogging

Haven't blog in a while been on strava uploading all my data through there. Been avg 90 + in my first block of training still got 3 blocks to go! Boston 2014 

Getting back into the swing of things....

Mileage looks sloppy and so does my weekly miles... Gotta keep swinging!



I have the long run nailed but I can't get the mileage done. A hiccup here and there!

May 26 to June 1 CHICAGO Marathon Build up STARTS NOW!

Sunday: 18 in the bank @ 6:52
Monday: Off
Tuesday: 10
Wednesday: 10
Thursday: 6
Friday: Off
Saturday: 4

June 2 - June 8

Sunday: 10
Monday: 10
Tuesday: 8
Wednesday: Off
Thursday: 10
Friday: 8
Saturday: Off

June 9 - June 15
Sunday: 20
Monday: Off
Tuesday: 8 and 6
Wednesday: 10
Thursday: 10 with 5 at 6 min
Friday: Off
Saturday 4


June 16 - June 22

Sunday: 18
Monday: Off
Tuesday: 10
Wed: 10
Thursday: Off
Friday: 6
Saturday: Off

June 23 - June 29

Sunday: 18
Monday: 1
tuesday: 2 mile warmup 6x1000
Wednesday: 10@5 @ 6 and crashed
Thursday: 10 progress with jj
Friday: 8
Saturday: 4

June 30 July 6
Sunday: 5k in 16:29 with 3 miles easy
Monday: 11
Tuesday: 8am 8pm
Wednesday: 10 5 easy 5 at 6 min and 6 easy
Thursday: 10
Friday: 8 and 5
Saturday: 8

July 7 - 13

Sunday 18
Monday: 8 and 6
Tuesday: 8 and 9
Wednesday: 8 and 6
Thursday: 8
Friday: 8
Saturday: off

July 14 -20

Sunday: 18
Monday: 8 and 6
Tuesday: 8
Wednesday: 6 and 6
Thursday: 11
Friday 8
Saturday 6

July 21- 27
Sunday: 18
Monday 8 and 6
Tuesday: 8
Wednesday 8 and 6
Thursday: off
Friday: Off
Saturday: Off

July 28 - Aug 3
Sunday: 11.5
Monday: 6
Tuesday: 8
Wednesday: 6
Thursday: 8 and 6
Friday: 7
Saturday:6

Aug 4 - 10
Sunday: 18 in 2:01
Monday: 8
Tuesday: 10
Wedmesday: 9
Thursday: Off
Friday Off
Saturday Off

Aug 11 - 17
Sunday 18 in 1:58
Monday 10
Tuesday: 11
Wednesday: 10
Thursday: 8
Friday: 8
Saturday: 5

Aug 18 - 24
Sunday: 18 in 156
Monday: 6
Tuesday: 8 and 6
Wednesday: 8 and 8
Thursday: 8 and 5
Friday: 6
Saturday: Off

Aug 25 - 31
Sunday: 18 in 1:57
Monday: 5 and 7
Tuesday: 6 and 5
Wednesday: 8 and 6
Thursday: 8
Friday: off
Sat: Off

Sept 1 - 7
Sunday: 18 in 1:58

May 19- May 25

Sunday: Off
Monday: 6
Tuesday: 6@5:50
Wednesday: 6
Thursday: 6@5:50
Friday: 8 Progressive Run
Saturday: Off

May 12 - 18

Sunday: Off
Monday: 8
Tuesday: 11
Wednesday: 8
Thursday: 10
Friday: Off
Saturday: Beach to bay 12@6:21

5/5/13 to 5/11/13

Sunday: 11
Monday: Off
Tuesday: 11
Wednesday:8
Thursday: 6
Friday: Off
Saturday: 8@6:40

I do believe in SCIENCE and that picture up there pretty much sums it up.

Strategic planning and coaching has consumed me these last few days with more time spent on athletes. I have backed away from training in the last few weeks but it should be rewarding once I start training again. I'm currently taking on new roads, I have been blessed with many great people in my life. There are some new things on the horizon for me! I'll be tackling four jobs that require a lot of me but at the same time it is real rewarding! I can't wait for the next step!





Oh! let me talk about running! I have been accepted into the Developmental Program there in Chicago! So I'll be running the Chicago Marathon with a goal of SUBBING 2:25!



Looks like I'm gonna have to do doubles this summer in order to achieve my goal! I hope you guys are running up a storm! I hardly write on my blog, I've got so many other things in my life going on, so just watch my miles rise! :P

Keep on TRUCKING!

My blog is slow ..

My blog is currently slow because I haven't raced or train for anything in particular! Looks like everyone is excited about a race or two... I'm just happy to be alive and still able to put my feet out the door! Keep on logging those miles! :)

4/28/13 to 5/4/13

Sunday: 16
Monday: 6
Tuesday: 8
Wednesday: 4
Thursday: 8
Friday: Off
Saturday: off

4/21/13 tp 4/27/13

Sunday: off
,Monday: 11
Tuesday 10
Wedmesday: 10
Thursday: 10
Friday: 8
Saturday: Off

3/17/13 to 3/23/13

Sunday 16 at 6:00
Monday 8
Tuesday 8
Wednesday: 10
Thursday: 10
Friday: 11
Saturday: 8 and 4 =12

3/24/13 3/30/13

Sunday: off
m: 11
t: 10
w: 11
th: 10
fri:11
sat: 10


3/31/13 to 4/6/13
s: off
m:11
t: 10
w: off
th: 5
friL off
sat: off

4/7/13 to 4/13/13
s: 16
m: 8
t: 10
w: 8
th: 8
fri: 8
Saturday 8

4/13/13 to 4/20/13
s: 11
m: 10
t: 8
w: 8
Thursday: 10
friday: 9
Saturday: off