December 31st - 54 minutes moderate on Myers Park loop.
January 1st, 1997 - 53 minutes, Myers Park loop with Paul Bonfiglio.
January 2nd - 54 minutes moderate.
January 3rd - 35 minutes from the YMCA and strides.
January 4th - Charlotte NationsBank 10k - 3 mile warm up, 2nd/ 29:55 (4:29, 9:08, 14:37-5k) 4 mile cooldown.
January 5th - Ran for 1:26 with Paul Bonfiglio around Charlotte in the rain. Felt still and tired.
January 6th - AM run of 28 minutes easy, PM run with Paul Bonfiglio and Pat Johnson on the Myers Park Loop. Felt okay. TTR: 1:06
January 7th - Easy run of 56 minutes, felt okay.
January 8th - AM run for 28 mins., PM - Threshold run, 3 mile warm up, 3 miles on, 5 mins. off, 2 miles on. In the sleet and rain. 14:50 (5:02, 9:57), 9:40 (4:51). Felt pretty good! 2 miles cool down.
January 9th - Evening run on Myers Park loop, 1:04
January 10th - AM run of 28 mins., PM run for 1:05
January 11th - Quality Track Session - 3 miles warm up, 35 degrees, 9 X 800m with 200m recovery (50 seconds). 2:20, 2:22, 2:18, 2:16, 2:14, 2:14, 2:13, 2:12, 2:11 - Felt better as I got into it, good workout! 3 miles cool down.
January 12th - Long Run at McAlpine, 1:20, felt good except for left achilles has been a little tender since Friday, cut run 10 minutes short.
January 13th - Moderate 8 miles with Tom Demming on Selwyn loop and add on. Felt pretty good. Foot a little sore, saw the doc this morning. Nothing to worry about, just be careful. May put Wednesday workout off.
January 14th - Took the day off because of the achilles, I don't want this to be a lingering, chronic thing.
January 15th - Ran for 42 minutes easy, achilles was a little tight, but got through it.
January 16th - Ran 10 miles on Myers Park loop by myself. Ran at moderate pace. Achilles felt fairly decent. TTR: 1:05
January 17th - AM run of 21 minutes, achilles tight, very cold. PM - Ran for 54 minutes with Paul, still very cold and achilles would tighten up at the stop lights.
January 18th - Ran 10 miles on the Treadmill at the YMCA, TTR: 1:06. Felt fairly good, achilles okay.
January 19th - LR at McAlpine Parkway, bailed after 37 minutes, achilles got too tight, and was afraid I was getting ready to do some damage. Walked 3 miles in. Very cold and windy. I had forgotten to be a lift in my bad leg, and I think I was putting too much stress on the bad achilles. Pretty miserable situation having to walk that far in.
January 20th - Ran an easy and guarded 8 miles, 56 minutes TTR.
January 21st - AM run of 3 miles, Achilles was TIGHT!!! PM, ran an easy 8 with Paul Bonfiglio, fairly cold. 56 min. TTR
January 22nd - 2 miles warm up. Attempt at a threshold run, achilles felt fairly decent, just a little tight at the end. Ran 3 miles in 15:06 on the road, splits of 5:07, 5:03, and 4:56. Jogged for 10 minutes then picked Paul up for the end of his 2 mile, ran another 5:07 mile. Felt very easy and controlled. 2 miles cool down.
January 23rd - Ran an easy 10 miles from home. Felt okay, achilles a little fatigued. TTR: 1:07
January 24th - Moderate 8 miles with Paul Bonfiglio from the YMCA, 54 minutes TTR.
January 25th - 3 mile warm up, 4 X 3 minutes with 90 seconds rest. Ran hard on the intervals. Really wanted to let it hang out and see what I could get away with. The achilles doesn't seem to be getting any worse with hard work. It's just fatigued the next day, and I have to cut back some, but then it's fine two days after. 3 mile cool down.
January 26th - Went out for a longer type run but cut it short after 35 minutes. The achilles just started to tighten up, as I thought it probably would.
January 27th - 56 minutes moderate, felt fairly decent. Achilles not too bad.
January 28th - Ran for 63 minutes easy.
January 29th - Attempted a hard tempo run for 6 miles, had to bail after 10 minutes because achilles really tightened up on an uphill. Once I got back on the flat, it was fine and I was able to pick it back up somewhat on in to the finish.
January 30th - Ran for 35 minutes outside, then got on the treadmill for 4 miles. Felt pretty good, achilles is feeling better, just a little week.
January 31st - Ran an easy 7 miles with Paul Bonfiglio on Myers Park loop. OK run.
February 1st - Ran for 50 minutes with Jim Cooper. We talked about the achilles, and we both agree that it is getting better, just slowly. Have agreed to not attempt any more hard workouts until I get back from Antarctica and just run mileage, which I can do with not much effect. I think the tendon is just really week now and needs strengthening. The good news is that I am still able to run, and not really losing much in the way of what I built up in the fall. Beautiful Day! 67 degrees. I will pull out of the race next weekend.
February 2nd - Ran for 1:05 with Paul Bonfiglio, felt fairly good. Achilles just a little tight, fairly good moderate pace. Came throught 8 miles in 51 minutes. Another gorgeous day!
February 3th - 1:05 minutes, moderate
February 4th - 37 minutes
February 5th - Moderate run, felt good, 54 minutes
Febraury 6th - 54 minutes
February 7th - 54 minutes
February 8th - No run, spent day preparing to depart for Antarctica
February 9th - 9 miles, 1:02 TTR, flew to Miami, overnight flight to Buenos Aires
February 10th - Arrived Buenos Aires, ran for 1:15 out and back on narrow crowded streets, found a small park which I looped around on, and back to the hotel. Very neat city! Reminds me of Lisbon a bit.
February 11th - 1:15 at the Conservate de Ecological, a really nice nature park near the ocean. Very windy, but hot!
February 12th - No run, travel day to Usuhia, Tierra del Fuego.
February 13th - Ran to the up to the glacier which sits behind the hotel. Climbed about 1000 ft. over 3.5 miles. Very tough run. Quads will be sore tomorrow. No doubt. TTR was 1:00.
February 14th - NR, boarded ship and set sail for Antarctica.February 15th - 10 minutes on startionary bike, then 28 minutes on deck. Very difficult to run because of the waves. There are a lot of people seasick. The Drake Passage isn't as bad as it could be though.
February 16th - NR, at sea and making landings to visit Penguin Rookeries and to see seals. We saw 2 Humpback whales as well, and watched them for about 45 minutes as they played and breached.
February 17th - The Antarctica Marathon - The Last Marathon, King George Island, Antarctica - It was a very difficult day. We woke up about 7:30 to very rough seas and high winds. The marathon was put off from the original time of 9:00 am. At 10:00 there was a slight break and we tried to make a run for shore on the Zodiacs, but the seas were still to high and the landing was canceled. The other ship, which was closer to the shore managed to reach the island, and suddenly we were told that they would begin the race, and that there would be two heats. Ours would be whenever we could get to shore. I was very bumbed! The only two runners who were any good were on the other ship, which ment that they could push eachother, and I would be running alone. Which sucked! Finally at about 1:30, after re-positioning the ship and with the calming of the winds, we were able to make a successful landing. The group from my ship started about 10 minutes after the leaders in the first heat finished. Mike Collins of Ireland and Ray Brown of New Zealand tied in 2:33 ish. I knew I had my work cut out for me and decided not to overextend myself early and just see who I felt. At start time the winds were gusting from about 25 to 50 mph and the temperature was about 28 degrees (f). I ran by myself from the gun as noone even tried to go with me. The first 2 miles of the course were very muddy, then went trough a boulder field, and then climbed a 1 1/2 mile jaunt to the top of the glacier. The course was made up of a series of out and back loops in both directions from the Russian Base. At the return to the base, my split time was about 3 minutes slower then that of the leaders of the first heat, but I felt very easy. I had a plan of taking water and a Powergel every 4 miles. I never felt very labored and only hit a slight wall at 23, but then a Powergel kicked in and I felt much better the last 2 miles. My left hip flexor tightened up at about 14 miles, and is still fairly sore, but the achilles was never even a problem. I had know idea how well I was doing until I was going into the first of two final loops. I was able to guess my approximate finishing time because I knew how long it had taken me to do that loop before. I was fairly confident the rest of the way, knowing that I had a good margin of victory. My finishing time was 2:23.11 which was the best time by 10 minutes. I would have much rathered to have run head to head against the other guys, but as good as I felt, I don't think they would have been with me much past the 15 or 16. I didn't push nearly as much as I was capable of.
February 18th - NR, hip flexor very sore.
February 19th - NR, at sea in Drake Passage, in bed most of day.
February 20th - NR, at sea
February 21st - NR, at sea in the Drake Passage, in bed most of day, hip flexor feeling a little better, I can now lift my leg to a 90 degree angle.
February 22nd - Arrived in Usuhia, caught plane to Buenos Aires. No Run
February 23 - Flew from Buenos Aires to Miami and then to Charlotte. Long day of travel. I'm Beat!
February 24th - AM run of 33 minutes, 5 miles, Hip flexor a little tight and sore. Ran easy. PM - 54 minutes
February 25th - 42 minutes, easy, over did it yesterday.
February 26th - 54 minutes moderate. Hip still tight.
February 27th - 1:07 moderate.
February 28th - 54 minutes.
March 1st - 54 minutes
February 2nd - 1:07 TTR, Able to get some runs in this week but nothing with intensity. Hip flexor is still tender.
March 3rd - AM run 28 minutes, PM - 54 minutes
March 4th - 1:08 TTR
March 5th - Attempted a light workout with Paul. Felt fairly good, lacking lungs but otherwise legs are still there. 5 X 3 minutes. 11 miles total.
March 6th - 54 minutes, moderate with Paul Bonfiglio.
March 7th - 1:10 TTR.
March 8th - No run, moving into the new pad all day.
March 9th - Ran for 1:25 with PBon. Felt good, Hip didn't get tired until the last few miles.
March 10th - AM run 21 minutes, PM run 54 minutes.
March 11th - AM run 28 minutes, PM, 4 X 5 minutes on Latta Loop with 90 seconds recovery. Good hard effort. 3 miles warm up, 2 miles cool down.
March 12th - 54 minutes moderate.
March 13th - AM run of 28 minutes, PM run of 54 minutes.
March 14th - AM run of 21 minutes, PM run of 54 minutes.
March 15th - 3 miles warm up, 8 X 3 minutes, with 90 seconds recovery.
March 16th - Long Run 1:20, same loop as last week, but much faster.
March 17th - AM run 20 minutes, PM run 54 minutes.
March 18th - Threshold Run, 3 mile warm up, 3 miles on/ 5 min off/ 2 miles on. 14:42 (4:56, 4:54, 4:52), 9:36 (4:50, 4:46) Felt good, nice and relaxed, much better then I expected, the fitness is coming back quickly.
March 19th - AM run 28 minutes, PM run 54 minutes
March 20th - AM run 28 minutes, PM run 1:04. Middle portion @ 5:40 pace, last mile @ 5 minutes pace.
March 21st - AM run 28 minutes, PM run 1:08
March 22nd - 3 mile warm-up, 10 X 3 minutes, with 60 seconds recovery, 2 mile cool down.
March 23rd - 12 miles moderately, TTR: 1:20
March 24th - 54 minutes easy.
March 25th - AM run of 26 minutes, PM - 3 miles warm up, 4 X 5 minutes with 60 seconds recovery, 2 miles cool down
March 26th - AM run 26 minutes, PM - 1:06
March 27th - 54 minutes
March 28th - 24 minutes, strides - drove to Raleigh, NC
March 29th - Raleigh Relays, Raleigh, NC - 1500m, 3 miles warm up, 2nd/ 3:49, 4 miles cool down
March 30th - 1:20, moderate
March 31st - 54 minutes
April 1st - AM run 26 minutes, PM - 3 miles warm up, 10 X 500m on the road w/ 2 min. recovery, 2 miles cool down
April 2nd - 1:07
April 3rd - 1:10
April 4th - AM run 21 minutes, PM - Threshold run, 3 miles warm up, 3 on, 5 minutes off, 2 on - 14:07, 9:19 - 2 miles cool down, awesome run, felt very good and in control.
April 5th - 38 minutes moderate
April 6th - 1:20 easy
April 7th - AM run 26 minutes, PM run 54 minutes
April 8th - 3 mile warm up, 4 X 5 minutes with 60 seconds recovery, 2 miles cool down
April 9th - AM run 26 minutes, PM run 47 minutes
April 10th - AM run 26 minutes, PM run 54 minutes
April 11th - Drove to Washington, D.C. 45 minutes, moderate
April 12th - Enclave mile - 3 mile warm up, 6th/ 4:07 - Struggled from the start, just couldn't get moving, was cold and wet. 2 mile cool down.
April 13th - 1:35 long run in Woodbridge, VA. Drove back to Charlotte, NC.
April 14th - 54 minutes
April 15th - AM run 25 minutes, PM run 54 minutes
April 16th - AM run 20 minutes, PM - Quality Track Session - 2 miles warm up, 7 X 1000 m with 2 minutes recovery, 2:44, 2:43, 2:42, 2:42, 2:42, 2:41, 2:40 - Felt very strong and fluid, was running effortless, 2 miles cool down
April 17th - AM run 26 minutes, PM run 47 minutes
April 18th - 54 minutes
April 19th - Threshold Run @ the Dilworth Foxtrot 8k, 5 miles warm up, set out just to run 4:50's and did, 1st/ 24:12 - 2 miles cool down.
April 20th - 1:25 minutes, moderate
April 21st - AM run 26 minutes, PM run 38 minutes
April 22nd - AM run 26 minutes, PM run 54 minutes
April 23rd - Quality Track Session - 2 miles warm up, Set out to run 4 X 1 mile with 200m jog, dropping each mile by 4 seconds (4:32, 4:28 ......) Cold, wet and windy. Hit 4:30, 4:29, 4:29 - Was struggling much to early and was feeling very bad and tired. Opted for 800m and 2 X 400 at the end 2:11, 61, 60. Was a little dissapointed, but I didn't want to walk away feeling bad about the workout. 3 miles cool down.
Apirl 24th - AM run 21 minutes, PM run 1:06
April 25th - 54 minutes
Apirl 26th - Threshold Run - 1200m on track (70, 70, 70), 4 miles @ 5 minute pace, 1200m on track (70, 70, 60), 3 miles warm up, 2 miles cool down. Cold and windy, trouble waking up.
April 27th - Long run 1:35 on treadmill, cold and raining outside.
April 28th - 54 minutes
April 29th - AM run 26 minutes, PM run 54 minutes
Apirl 26th - Threshold Run - 1200m on track (70, 70, 70), 4 miles @ 5 minute pace, 1200m on track (70, 70, 60), 3 miles warm up, 2 miles cool down. Cold and windy, trouble waking up.
April 27th - Long run 1:35 on treadmill, cold and raining outside.
April 28th - 54 minutes
April 29th - AM run 26 minutes, PM run 54 minutes
April 30th - Quality Track Session - Charlotte Country Day School Track, 3 mile warm up, 1 X 1200m, 1 X 2400m, 1 X 1600m, 1 X 1200m, 3 X 300m - 3:10 (64, 63, 63), 6:35 (4:23), 4:23 (66, 66, 66, 65), 3:14 (65, 65, 64), 42.5, 42.8, 43.05 (300's in spikes, longer intervals in flats). Recovery was walk/jog 400m after each long interval, about 4 to 5 minutes, walked 200m after each 300m. Excellent workout! Slight wind on the backstretch. I was toast afterward. 1.5 mile cool down.
May 1st - 63 minutes easy, 3 on treadmill, 6 on roads.
May 2nd - AM run 26 minutes easy, PM run 54 minutes easy. Legs are dead!
May 3rd - 3 mile warm up, 3 mile Threshold on a hilly course. Legs were dead and tank was on empty. I still haven't recovered from wednesday's workout. Ran 15:37. Had planned on doing another 3 mile, but bailed after the first effort. It was wiser to put this one to bed. 2 mile cool down.
May 4th - Long run at McAlpine Greenway. 1:20 TTR. Felt much better. Still a little tired, but had some bounce back.
May 5th - 54 minutes
May 6th - AM run 24 min., PM 54 min., moderate
May 7th - Quality Track Session, Charlotte, Country Day School 3 mile warm up, 4 X 1000m w/ 200m rec. 4 X 300m, 3:43, 3:44, 3:43, 3:41, 41.8, 42, 43, 2 mile cool down
May 8th - AM 21 minutes, PM 54 minutes, moderate
May 9th - AM 42 min. easy, Flew to Portland, OR
May 10th - AM 28 min., PM 28 min., easy
May 11th - AM 10 min., PM - 3 miles warm up, 8th/14:10 May 11th - Adidas Oregon Twilight Classic, 5000m -(4:19, 8:53, 13:40, 3 miles cool down, 85 degrees and humid.
May 12th - Flew to Charlotte, PM 1:04, easy.
May 13th - AM 28 min., PM 1:08, moderate
May 14th - PM 1:06, moderate
May 15th - 28 minutes, easy
May 16th - Flew to NYC, drive to New Milford, CT. Moonlight 5k - 4th/14:10 (4:35, 4:32, 4:30), 3 miles warm up, 3 miles cool down
May 17th - 1:04 around Central Park, moderate
May 18th - Flew back to Charlotte, day off 0
May 19th - 57 minutes, easy
May 20th - Quality Track Session, Charlotte, Country Day School3 miles warm up, 7 X 1000m w/ 2:00 recovery, 2:43, 2:44, 2:45, 2:45, 2:45, 2:47, 2:42, First hot workout, developed a bit of a cramp on the 6th, very humid, 2 miles cool down.
May 21st - 1:00 run, easy
May 22nd - 1:04 run, moderate
May 23rd - Quality Track Session - Charlotte Country Day School 3 miles warm up, 5 X 1000m with 200m recovery, 2:44, 2:42, 2:44 (70, 63, 31), 2:42, 2:44 (2:13), 2 miles cool down.
May 24th - 1:05, easy.
May 25th - 43 minutes with Scott Strand and Eddie Terrell around Atlanta and Piedmont Park. Feeling a little tired.
May 26th - Atlanta Mile, Atlanta, GA - 3 mile warm up, 5th/14:11. Was fairly dead. Moved up from 10th to 5th, but I was struggleing the whole way. Had nothing left to kick with. Eddie Terrell won in 4:07. 6 miles cool down with Scott Strand. Drove back to Charlotte, NC.
May 27th - AM run of 20 minutes, easy, PM run of 54 minutes with Paul Bonfiglio on the Myers Park loop. Easy.
May 28th - Quality Track Session - Charlotte Country Day School - 6 X 600m. I was dead! Was doing cut downs, going 35, 33, 30. I was hitting the times, but legs were very heavy. 3 miles up, 2 miles down.
May 29th - 54 minutes easy.
May 30th - 28 minutes easy in AM, flew to Boston.
May 31st - AM 20 minutes, PM - Northeastern Twilight #3 - 5000m, 7th/ 13:57 (4:25, 8:53). Felt fairly good, struggled a little with my breathing. Couldn't make the break at 2 miles. Nice showing though. It's my best peformance of the year and shows progress, so I'm happy with it. 3miles warm up with Scott Strand and Dan Middleman, 3 miles cool down.
June 1st - 12 miles in 1:20, easy, flew to Charlotte, NC.
June 2nd - 40 minutes, easy.
June 3rd - Quality Track Session - time trial - Charlotte Country Day School, 1 mile - 4:06.8 (63, 60, 61, 61), 800m - 1:54.5 (58, 56). Felt very strong! 3 mile warm up, 2 miles in between, 2 miles cool down.
June 4th - 47 minutes, moderate
June 5th - 56 minutes, moderate
June 6th - Quality Track Session - Dead legged! Was very busy with work and wasn't in to it. Cold (50's) and raining. 4 X 1000m, 2:51, 2:54, 2:56, 2:50, with 200m recovery. Just got through it. 2 miles warm up, 2 miles cool down.
June 7th - Worked all day with an event called the All Sports Day, ran in the late after noon for 48 minutes, easy.
June 8th - 30 minutes easy
June 9th - AM 20 minutes, PM 42 minutes, both runs easy.
June 10th - AM 30 minutes easy, strides.
Date S Dist. Time Pace Route/Workout Comments
10/13/97 TR 8M ~52:00 ~6:30 Treadmill at YMCA PM workout
10/13/97 TR 3M ~21:00 ~7:00 Up Morehead St. to end of Queens Rd. West and back. AM workout
10/14/97 TR 7M ~48:00 ~6:51 Abreviated Selwyn Loop with Nathan Lanning, then 2 miles on treadmill at YMCA
10/16/97 IR 10M ~60:00 ~6:00 3 mile warm up, 6 X 3 minutes at Latta Park, 1:30 recovery, 2 miles cool down Ran with Paul Bonfiglio, felt okay, hips and calves feel a little tight, knee is questionable, we'll see in the morning.
10/16/97 TR 0M ~0:00 Did not run today. Got home from work late and blew it off. Fortunately, I can get away with it for now.
10/17/97 TR 3M ~21:00 ~7:00 Morehead, Kenilworth, East, Euclid Ran with Brad, long day at work, had to go to the mountains.
10/18/97 TR 0M 0:00 Did not run today.
10/19/97 TR 8M ~53:00 ~6:38 Myers Park Loop Ran at a decent pace. Felt pretty good, no aches in the knee.
10/20/97 TR 8M ~50:00 ~6:15 Selwyn Loop plus some extra around Latta Park Felt pretty good and ran at a moderately fast level.
10/21/97 TR 6M ~38:00 ~6:20 Ran on treadmill, last mile at 5:00 pace.
10/22/97 TR 9M ~60:00 ~6:40 Ran Myers Park Loop backwards. Ran into Dawn at the end and added some on with her.
10/23/97 TR 7M ~55:00 ~7:51 Ran Dawn's loop with Dawn.
10/24/97 TR 4M ~24:00 ~6:00 Ran on treadmill at YMCA
10/25/97 RR 3.1M 14:52 4:48 Autum Fest 5k, part of the Charlotte Grand Prix Ran a little tired. I stayed out to 3 am dancing at a local club. There wasn't much competition. Barret Hopper ran with me until just before the mile, then I took off. It was a pretty easy win. 3 miles warm up, 1 mile cool down.
10/26/97 TR 0M ~0:00 Did not run today Helped Margret and Brad move all day. I was beat. Left knee is a little sore.