1996
January 2nd - Morning run for 24 minutes. Afternoon workout - Threshold run - Rainy and cool - 3 mile warm-up. 15 minutes on, 5 minutes off, 10 minutes on. 14:47 (4:53,9:49), 9:44 (4:55) Felt ok, was not as even as I would have liked, but good solid effort. Have talked with some possible shoe company sponsors. It looks like probably New Balance or Brooks.
January 3rd - Ran on tredmill up at the YMCA. Felt okay, a little tired. Ran at a moderate pace, between 6:44 and 6:00 per mile. Total time running was 56 minutes.
January 4th - Morning run of 28 minutes. Afternoon workout - Quality track session - Charlotte Country Day School - 3 X (3X200m, 1X600m, 2X200) Full recovery. Very Cold! 28.1, 29.5, 28, 1:29, 29, 28 - 28, 28, 28, 1:29, 29, 28 - 29, 29, 29, 1:32, 29, 28 - Good workout! Was tying up a little on 600's and at the end. Cold made it difficult. 3 1/2 mile warm-up, 1 1/2 mile cooldown.
January 5th - Ran fairly easy for 1:06. Felt okay, but a little beat from yesterday's workout.
January 6th - Ran 10 miles with slow group from the YMCA. Then 3 miles by myself at 6:00 pace on tredmill. Total time running was 1:28.
January 7th - Snowed all day. Cross Country skied for 4 miles and Mountain biked in the snow (probably wasn't the smartest thing I could have been doing!)
January 8th - Morning run for 28 minutes. After run of 10 miles on the tredmil at the YMCA. Ran at 6:00 minute pace. Total time running was 1:01. Felt okay, better as I went along.
January 9th - Morning run of 8 miles on tredmill at YMCA. Still icy outside. Ran at 6:00-6:40 pace. Felt decent. Total time running was 54 minutes. Evening run at YMCA on tredmill. 5 miles at 6 minute pace. Felt good. Total time was 34 Minutes.
January 10th - Morning run of 10 miles on tredmill at moderately fast pace. Total time running was 1:04. Felt good. Evening run of 27 minutes. Cold and tired! Very slippery.
January 11th - Quality track session - Charlotte Country Day School - 2 X (100m, 200m, 300m, 300m, 200m, 100m) Cold, slight wind. Felt tight, even though I had 1/2 tights, tights, and polypro top on. 14.8, 30.5, 43,42,29,14,13.8,28,42,42,28,14. Effort was a little harder then I should have, but it was difficult to read without splits. 4 miles warm-up, 2 miles cooldown. Evening run at the YMCA on tredmill. Ran for 25 minutes total. Felt good. Moderately fast pace.
January 12th - Ran for 10 miles at easy pace. Felt a little tired. Planning on going to Chapel Hill tomorrow to workout with Joan Nesbit's guys. Signed with Brooks today. Total time running was 1:02.
January 13th - Quality track session - UNC-Chapel Hill on 160m Indoor unbanked surface. 5 X split 1000's with 3 minutes recovery. 30 seconds between 600m and 400m. 2 miles early with Joan, 3 miles warm-up. Ran first 3 sets with UNC guys, last two by myself. Felt pretty good, but turns were very tight. Developed big blisters on ball of right foot and left outside food. (90-63, 61-98, 94-61, 61-97, 97-61) Was having to slow down some on the turns at hte end cause my feet were hurting so bad. Excellent workout. 2 mile cooldown.
April 28th - Travel Day. 1:20 min run at easy/moderate
pace.
April 29th - Morning run of 21 min. Afternoon run of 54 min. at easy pace. Very tired!
April 30th - Afternoon run only, 1:09 at fairly good clip. Middle miles at sub 6:00 pace.
May 1st - Morning run of 28 min. Afternoon workout: Quality Track Session - 3 mile warm-up, 7 X 1000m with 2-3 min. recovery (120 bpm) 2:43, 2:41, 2:40, 2:38, 2:38, 2:36, 2:32 - Felt pretty rough, just not smooth. 3 mile cool down.
May 2nd - Afternoon run for 58 min at moderate pace.
May 3rd - Morning run of 28 min. Afternoon run for 55 min. Pace was easy/moderate. Had some trouble breathing (allergies).
May 4th - Morning workout: Quality Track Session - 3.5 mile warm-up, 1 X 1600m, 3 X 1200, 2 X 800 (recovery at 120 bpm) 4:17, 3:12, 3:10, 3:08, 2:03, 2:00 - Good form and stamina throughout. Breathing was a little rough, possibly allergies and change in weather (hotter!). 3 mile cool down.
May 5th - Ran for 1:15 on soft surface at moderate pace. Tired but solid run. Hot!
May 6th - Ran for 1:05 at moderate pace.
May 7th - Morning run of 21 min. Afternoon workout: Quality Track Session - 3 mile warm-up, 5 X 1000m (2 min. recovery) 2:42, 2:42, 2:41, 2:39, 2:36 - Ran in control, legs still feeling a little beat Saturday. 3 miles cool down.
May 8th - Ran for 53 min. in evening at easy pace.
May 9th - Morning run of 28 min. No afternoon run.
May 10th - Travel Day, Flew to Portland, OR for Adidas Oregon Invitational Meet. Ran for 54 min. at moderate pace. Legs a little stiff and tired.
May 11th - Morning run of 26 min. at moderate pace. Afternoon run of 20 minutes at easy/moderate pace. 4 X 100m strides in parking lot.
July 15th - Well, time to get back into the grind! After
a 3 week layoff and a self imposed banishment from
running or evening doing anything remote close to
physical exersion, I ran today. Only 3 miles mind you,
but it was long enough to realize how out of shape I am.
I ran at a nice somewhat comfortable 6:30ish pace for
about 19 minutes. It is was during this break that I was
finally able to pay some attention to this website, and
to get it on line. I plan on doing a slow build-up,
increasing my mileage about 10 -15 percent each week. I'm
going to shoot for 18 miles this first week. I'm starting
back with a bit of a sore plantar facia that I had hoped
would disappear with the break. Hopefully it will dwindle
as I slowly increase my mileage.
July 16th - 2 miles today, my legs are a little sore. Mostly my quads and calves. I felt pretty rough the whole 14 minutes.
July 17th - Ran for 21 minutes. Felt a little better today, but still a little sore. My plantar felt a little better as well, it's not as tight.
July 18th - No run (planned)
July 19th - Ran for 28 minutes, and boy did I suffer. Unbelieveably Hot! Thank Gawd I'm not doing heavy training right now. It sucks being this out of shape though. Ran at moderate pace.
July 20th - Ran with my coach, Jim Cooper, for about 47 minutes. Felt pretty good, but we ran fairly easy. Had a good conversation about the past year and the year to come. Covered about 5 miles.
July 21st - Ran a moderate 3 miles. Temperature was high, but not as bad as its' been. Ran for 22 minutes.
July 22nd - 20 minutes
July 23rd - 45 minutes
July 24th - No Run
July 25th - 56 minutes
July 26th - 21 minutes
July 27th - 27 minutes
July 28th - No Run
July 29th - 39 minutes, hard
July 30th - 26 minutes
July 31st - 31 minutes, moderate
August 1st - 21 minutes, new orthodics
August 2nd - 28 minutes
August 3rd - 28 minutes
August 4th - No Run
August 5th - August 11th -
August 12th - August 18th -
August 19th - 43 minutes, 7 miles
August 20th - Flew to Seattle. 37 minutes
August 21st - Drove to Portland, OR - Ran for 1:00 hr.
August 22nd - No Run
August 23rd - Began Hood to Coast Relay at 5:30pm.
August 24th - 6.4 mile leg - 32:03, 5.4 mile leg - 27:34, 7.4 mile leg - 39:44. Very tired at the end!
August 25th - No Run
August 26th - Drove to Seattle, No Run
August 26th - Flew to Charlotte, No Run
August 28th - 49 minutes
August 29th - 38 minutes
August 30th - 37 minutes
August 31st - 58 minutes, 9 miles
September 1st - 54 minutes on soft surface, 8 miles
September 2nd - Ran Myers Park loop at night with Pat Johnston. Felt pretty good, first decent run since I've been back. Plantar still a little sore, body aches still from Hood to Coast. Total time running was 1:03
September 3rd - Ran 9 miles with Paul Bonfiglio and Steve Spada at moderately fast pace, 58 minutes
September 4th - Ran up to YMCA, then 6 miles on treadmill and then home. Ran fairly fast - 46 minutes Felt good!
September 5th - Same run as yesterday, but easier. Ran for 52 minutes, again felt good.
September 6th - Ran to YMCA and met up with Paul Bonfiglio and Steve Spada. Ran on Corporate cup Course. Total time was about 45 minutes. Felt good.
September 7th - Greek Festival 5k - Decided this morning to run, 3 mile warm-up, 2nd/15:02 (4:39, 9:33) - Felt good through 2 miles, got dropped by Rob Devlin (14:57). Lacking strength, much work to be done! 3 mile cool down.
September 8th - McAlpine Park - Total time running was 1:10. Felt fairly good. Ran moderate to easy. Very hot!
September 9th - Ran long again with Jamey Yon. Went longer then I had planned. Felt a little beat at the end. Total time running was 1:13. Ran on Myers Park 10 mile loop. Hot!
September 10th - Ran up to YMCA, ran on treadmill for 6 miles easy, then ran home. Total time running was 53:00
September 11th - Ran up to YMCA, ran on treadmill for 7 miles at between 6:30 to 5:30 pace. Gradually picked up the pace. Felt very fluid and light. Then ran home. Total time running was 55:13.
September 12th - 3 mile warm up, 20 minute Threshold Run - Ran on Greek Festival 5k course - 10:08 (2mile), 15:16 (3 mile) Felt okay, decent first workout, struggled a little the last 5 minutes. 2 mile cool down.
September 13 - 10 miles with group from the YMCA, on Myers Park loop, Felt good, legs a little tired. Ran for 1:04, Moderate pace
September 14th - Ran from apartment up to YMCA, then ran 6 miles easy on treadmill, then ran home. Total time was 55 minutes.
September 15th - Long run on Davidson College X-C trails with Paul Bonfiglio. Felt very good! Beautiful day! Total time running - 1:16
September 16th - Ran 10 miles with group from the YMCA on Myers Park loop. Felt pretty good. A little quick at the end. Total time running - 1:03
September 17th - Ran to YMCA, 7 miles on the treadmill at 6:15 to 6:30 pace. Total time running was 56:21
September 18th - 3 mile warm up. 20 minute Threshold run on Greek Festival 5k course. Splits - 5:00, 4:53, 4:57 Felt much better then last week. Paul Bonfiglio did the workout with me. He helped through the 1 1/2 mile mark, then I pushed myself. 40 seconds faster then last week. Good workout. 3 mile cooldown.
September 19 - Ran up to YMCA. Ran 8 miles on treadmill at 7:00 pace. Feeling pretty tired and beat. Stretched good afterward, then jogged home. Total time running was 1:04
September 20th - Ran up to YMCA and ran with Paul Bonfiglio on Myers Park 8 mile loop. Stretched then ran home. TTR: 1:04
September 21st - Davidson College X-C course, 20 min. warm up. 28 mins. of fartlek on course. Good session, intervals between 2 and 4 mins. with about half recovery. Ran with Paul Bonfiglio. 20 mins. cool down
September 22nd - Long run at McAlpine Greenway with Paul Bonfiglio. Ran for 1:20 mins. A little beat, still maintained a good steady upbeat pace. 14 miles
September 23rd - AM run of 20 minutes, PM run with Amy Katwinkle. Was way too slow. I was tired, but pace was so slow it made my legs sore afterward. Total time running was 1:08.
September 24th - 10 miles, ran up to YMCA, did 8 on the treadmill, then ran home. Felt good. Moderate pace. TTR - 1:04
September 26th - 3 mile warm up, 20 minute Treshold Run - felt terrible, ate a little late, my stomach was tore up! Splits were 5:00, 5:01, 5:13 - About 30 seconds slower then last week. Had bad abdominal cramps during and after. Need to make sure I give myself plenty of time in the future after eating. 14 minute cooldown.
September 26th - AM run of 20 minutes. PM run up to YMCA, 6 on the treadmill. Felt pretty bad, legs are dead. TTR - 57:00
September 27th - Ran up to the YMCA to meet Paul Bonfiglio. A really bad thunderstorm came up, so we ran inside. Ran 8 miles on the treadmill at 6:50 pace. Felt good. Ran home afterward. Total time running was 1:07.
September 28th - Davidson College XC Course - 20 minute warmup - 30 minutes of Fartlek, with intervals of 2 to 4 minutes. Good tough workout! Did it with Paul Bonfiglio. 20 minute cooldown.
September 29th - McAlpine Greenway, Long run with Steve Spada and Paul Bonfiglio. Felt fairly good, a little tight. Ran for 1:30, at moderately fast pace. 6:10 to 6:30. Good run!
September 30th - AM run for 20 minutes, PM run for 1:11, felt pretty good, a little tired.
October 1st - Ran up to YMCA and ran on treadmill for 7 miles, then ran home. TTR was 1:03. Ran very easy.
October 2nd - PM workout - 3 mile warm up. Threshold run 15 minutes on, 5 minutes off, 10 minutes on. 14:47 ( 4:47, 9:44) 9:46 (4:50) Good workout, but I'm still not running as even as I'd like. It's simply a matter of not really concentrating enough! Ran on the Greek Festival 5k course. Humid and overcast. 11 miles total.
October 3rd - AM run for 20 minutes, Ran 11 miles easy in the afternoon. Felt pretty good, legs a little heavy. TTR was 1:12.
October 4th - Ran an easy 9 miles in the afternoon with Paul Bonfiglio. Felt pretty good. TTR was 58.
October 5th - Davidson College X-C course, 20 minutes warm up, 35 minutes of fartlek on course with Paul Bonfiglio. Surges of 2 to 4 minutes. Good strong workout, I felt very strong, much better then previous weeks. Slightly cold this morning. 1:15 TTR. PM - 14 minutes jog, after getting Tattooed.
October 6th - Long Run with Paul Bonfiglio at McAlpine Greenway. Felt good but a little tired. Ran for 1:30 at moderate to moderately fast pace.
October 7th - AM run of 20 minutes, PM run up to the YMCA, ran 9 miles on the treadmill, then home. TTR was 1:11. Good moderate pace.
October 8th - Ran for 1:10 with Paul Bonfiglio, nice and easy. Legs are a bit dead.
October 9th - AM run for 28 minutes, PM workout - 3 mile warm up, 15/5/10 Threshold Run on Asphalt track, First 3 miles - 14:44 (4:56, 4:54, 4:45), 5 minutes easy, 2 miles - 9:46 (4:53, 4:53). Very pleased with workout, I finally hit the consistancy I was striving for. Very even pace. Felt fairly good, not as smooth as I would have liked, but that may be partly due to fatigue from the mileage. 2 miles cool down. Excellent workout!
October 10th - AM run of 20 minutes, PM run for 8 mile, 6 of which was on the treadmill. TTR 55 min. Easy running.
October 11th - 10 miles with Jamey Yon, moderate pace. Felt okay, a little tired. TTR was 1:03.
October 12th - AM workout - Davidson College X-C course - 3 miles warm up, 36 minutes of Fartlek, surges of 2 to 4 minutes. Strong effort, good workout. Felt tired but strong. 3 miles cool down. TTR was 1:16.
October 13th - Long run at McAlpine with Paul and Steve Spada. TTR was 1:40. Felt pretty good, not too bad. 15 miles total.
October 14th - No morning run, PM run 11 miles by myself on Myers Park loop. TTR: 1:11. Good, moderate pace.
October 15th - 11 miles with Paul Bonfiglio on Myers Park loop. TTR: 1:11. Felt good!
October 16th - AM run of 27 minutes, PM workout - 7,6,5,4,3,2,1 workout with 1/2 recovery. Excellent workout, ran very tough. Legs felt a little tired, but really felt like I was crushing the hills. TTR: 1:11
October 17th - AM run for 28:00, PM run of 9 miles on treadmill. TTR was 60 min. Ran fairly easy.
October 18th - Ran up to YMCA, then ran on treadmill. Ran good steady pace. TTR was 1:06
October 19th - AM workout - 20 minutes warm up, 8 X 3 minutes with 90 seconds recovery on road course. Was very tired and a little hung over. Was going to bag workout and just run long, but felt better after warm up. Overall time was very good! Covered 12 miles in 1:10.
October 20th - Long run at McAlpine Greenway with Paul Bonfiglio and Steve Spada. TTR was 1:41. Ran some quick miles at the end. Good run! Tired but strong.
October 21st - AM run for 27 minutes, PM run for 1:05, Easy pace on Myers Park loop with Paul Bonfiglio, felt good.
October 22nd - Ran up to YMCA, 9 miles on treadmill then home. TTR was 1:12. Felt pretty good. Moderate pace.
October 23rd - AM run for 20 minutes, PM workout - 3 mile warm up, Latta Park, 5 X 5 minutes with 90 seconds recovery. Good hard effort, but not going to the well. 2 mile cool down. TTR was 1:11
October 24th - Ran for 1:10 easy.
October 25th - AM run 20 minutes, Flew to Boston, PM - ran with Ron on a 10 mile loop in Brighton. Felt pretty good, moderate to easy pace. TTR was 1:11.
October 26th - AM run with Gary Giffen and Milo on 5 mile loop. TTR - 35 minutes, PM - Ran with Ron up to Harvard, 8 X 100m strides, ran back. 34 minutes total.
October 27th - Boston Mayors Cup 8k Cross Country, Franklin Park, 3 mile warm up, 12th/ 23:53 (4:31, 9:36, 5k - 14:35) Ran my race, very conservative at the start, was already 10 seconds off lead pack at the mile, moved up very well. From about 40th at the 2 mile. Never was passed after the 1200m mark. Very pleased with first race of the season. Haven't really done much sharpening work, just strength. Developed a monster blister on my left heel at 3 miles, it burst at 4. Very ugly! 4 mile cool down after seeing a medic. 12 miles total
October 28th - Got up in the AM and hobbled for 35 minutes with Gary Giffen and Ron. Very easy, heel blister very bad. Had meetings all day, then flew home. No evening run.
October 29th - AM run up to YMCA, 4 miles on treadmill, lift weights, run home. TTR was 37 minutes, PM - 10 miles on Myers Park with Paul, Steve, and Karl. Ran fairly easy, TTR was 1:07. Feel pretty good.
October 30th - AM run of 21 minutes, PM workout, 3 miles warm up, 8 X 3 minutes with 90 seconds recovery, 2 miles cool down.
October 31st - AM 21 minutes, PM 1:05
November 1st - 10 miles easy with Paul Bonfiglio on Myers Park loop. TTR 1:10
November 2nd - Threshold run, Panther 8k - 2 miles warm up, 23:52 for 8k, ran even the entire way, won by 1:30. Felt very good! 3 miles cool down. PM - ran 6 miles easy. TTR was 44 minutes
November 3rd - Long run at McAlpine - TTR 1:42. Felt ok.
November 4th - AM - 21 minutes, PM - 1:06, easy
November 5th - Workout, 3 miles warm up, 5 X 5 minutes, cold and rainy. Felt ok. Right hamstring is a little tight. 2 miles cool down.
November 6th - AM run of 28 minutes, felt terrible, very tired, PM - ran with Paul fairly easy. Still felt bad. TTR was 1:04.
November 7th - AM - 21 minutes, PM - Ran up to YMCA and ran 6 miles on treadmill at easy pace, then ran home. TTR was 54 minutes. Felt better!
November 8th - Flew to Birmingham, AL. Afternoon run around Birmingham. Windy and cool. Ran for 40 minutes.
November 9th - Vulcan 10k, Birmingham, AL - 20 minutes warm up with Tony Cosey and Stewart Ellington. 5th / 29:33, Went out with lead group. First mile was 4:27 (slightly uphill). Didn't feel all that comfortable. Not quite used to that pace yet. Lead pack of Teddy Mitchell, Eric Polonski, Travis Walter, a Russian runner, and myself broke away (2 miles - 9:08). I was hanging on, and they gradually started to pul away on a long climb from mile 3 (13:58) to 4 1/2. Tony Cosey caught me an passed me briefly at 4, but I pulled away from him on the last hill. The last 1 1/2 was all down hill, but with a strong headwind. I closed back a little on the leaders but couldn't ever completely catch them. It was a strong solid effort. I ran a similar time here last year to finish 2nd, and was much more race fit at that time, so I'm optimistic. As far as caliber, the race was a fairly competitive young field, with several Olympic trials qualifiers. 2 miles cool down. PM run of 47 minutes with Eric Polonski and Teddy Mitchell.
November 10th - Caught a very early flight back to Charlotte. Decided to take a day off. I've had a good length of time without a day off, and could use a rest day.
November 11th - AM - 28 minutes, PM - 59 minutes. Temperature was fairly cool.
November 12th - Ran 10 miles easy on Myers Park loop, TTR - 1:08.
November 13th - AM run of 27 minutes, PM workout - 7,6,5,4,3,2,1 workout with 1/2 recovery. Good, strong workout, done completely in the dark. This time of year suck! TTR: 1:11
November 14th - Ran an easy 8 miles, fairly beat from yesterday, TTR was 54 minutes.
November 15th - AM - 21 minutes, PM - Ran a moderate 10 miles with Paul Bonfiglio, felt ok, TTR was 1:07.
November 16th - AM - Workout at McAlpine, 3 mile warm up, 38 minutes of Fartlek, surges between 2:00 and 4:00 minutes, very cold! It was tough to get going, never felt like I was warmed up. 3 mile cool down. PM - easy run of 21 minutes.
November 17th - Long run at McAlpine, waited til the afternoon, was a little hung over from my party last night. Ran for 1:43 with Paul Bonfiglio. Felt better as I got into it.
November 18th - Ran 10 miles on the treadmill at the YMCA at 6:27 pace. Felt pretty good.
November 19th - PM workout - 1 mile warm up, 10 mile Tempo run in 53:43. 5:24, 5:28, 5:24, 5:24, 5:23 = 27:03 5:19, 5:12, 5:27, 5:22, 5:20 = 26:40 = 53:43, Very good workout! Paul ran with me, and we were both solid throughout. I was rolling, but eased back some on mile 7. I didn't want to leave my race out there. 1 mile cool down.
November 20th - AM run of 21 minutes, PM run of 56 minutes, easy. Pretty tired and a little sore.
November 21st - Ran up to YMCA and ran 8 miles on the treadmill, then ran home. TTR was 1:06. Flew to Orlando.
November 22nd - Ran 4 miles easy in the morning, 28 minutes.
November 23rd - Southern XC Championships, Orlando, FL - 3 mile warm up, 12th/ 23:26 - Felt dead from the start. I was laboring was too much early in the race. Just couldn't go, I think do to a cold I have had all week and I think the 10 mile Tempo took a little be more out of me than I'd though. 3 mile cool down.
November 24th - Ran long with Eric Polonski in Lake Mary, FL. at a fairly good clip for 1:38. We were both pretty beat by the end, Hot! and dehydrated. Flew back to Charlotte, NC
November 25th - AM run of 28 minutes, PM run of 56 minutes.
November 26th - 56 minutes easy.
November 27th - 54 minutes moderate.
November 28th - AM Race/Workout, Turkey Trot 8k, Charlotte, NC - Used as a very up tempo workout, 4 miles warm up, very cold - Ran very solid on a fairly hilly course, by myself after the first mile, 4:44, 9:24, 14:22, 19:12, 23:50 - 1st, and a new course record. 3 mile cool down.
November 29th - AM run of 40 minutes, PM run at McAlpine with Scott Strand. 40 minutes.
November 30th - Happy Birthday! AM workout - 3 miles warm up, 2 mile T.T. - 69, 69, 68, 68 (4:35), 4:30 - 9:05. Cold, raining, windy, miserable. Ran it at 8:30 in the morning. 3 mile cool down.
December 1st - No Run, Hung over.
December 2nd - 54 minutes, easy.
December 3rd - 2 mile warm up, 3 X 3 minutes @ 5 minute pace, 1 mile cool down.
December 4th - 54 minutes, easy.
December 5th - 42 minutes, moderate. Fly to San Francisco.
December 6th - Spent the day touring San Fran, didn't have much time to see course because I was taken there late. Ran some strides. 2 miles.
December 7th - USATF XC Nationals - 3 mile warm up, felt like crap, ran like crap. Never felt good or fresh. 102nd, 31:26. 3 mile cool down. Fly to Seattle.
December 8th - Ran with Bob Donker for 1:00 around Seattle by the water. Felt ok. Cool and raining.
December 9th - Fly back to Charlotte. Run for 56 minutes in PM. Easy.
December 10th - AM run of 28 minutes, PM run for 56 minutes.
December 11th - PM run for 1:04 minutes. Moderate.
December 12th - AM run for 28 minutes, PM run for 1:04.
December 13th - 54 minutes easy
December 14th - 1:04 minutes easy/moderate
December 15th - 1:15 moderate
December 16th - AM - 21 minutes, PM - 1:04 easy
December 17th - 3 mile warm up, 4 mile THR run on Greek Fest 5k course. Splits: 5:16, 5:10, 5:05, 4:40 - Felt okay, not great. 2 mile cool down.
December 18th - AM run 21 minutes, PM run 1:06
December 19th - 54 minutes moderate
December 20th - Did not run, spent the day rock climbing.
December 21st - 3 mile warm up, 24 minutes of Fartlek with full recovery. Surges of 1 to 3 minutes. Very cold, had trouble breathing. 2 mile cooldown.
December 22nd - 54 minutes easy
December 23rd - AM run of 21 minutes, PM run on Myers Park loop.
December 24th - Drove to Jacksonville, FL. 54 minutes moderate on Doctor's Lake.
December 25th - AM run of 21 minutes, PM run of 1:06 on Blanding Blvd.
December 26th - Ran for 1:04 on Doctor's Lake.
December 27th - Workout at Wolfson H.S. Track - 4 mile warm up, 3 X 1 mile with 200m jog. 4:32, 4:36, 4:28 - Felt okay, but got a little excited on the first one. Wasn't concentrating enough! 2 mile cool down.
December 28th - Drove to Gainesville, FL to see my sister. Ran for 1:03 easy around campus.
December 29th - Drove back to Charlotte. Ran for 1:15 moderate.
December 30th - 56 minutes easy on Myers Park loop.
December 31st - 54 minutes moderate on Myers Park loop.