Monday, September 7 - Mt. Pleasant, SC - Ran from Comfort Inn to Sullivan's Island and back. Very hot and humid. TTR was 1:10. Felt fairly good. A little tired. 10.5 miles total
Tuesday, September 8 - A.M. run of 4 miles from downtown Charlotte to the house. TTR was 30 minutes. P.M. run of 10 miles with Jamey Yon from the Central YMCA. Felt good. TTR was 1:05. Temperature is still a little hot. 14 miles total.
Wednesday, September 9 - Charlotte Country Day School. Warm - up 2.5 miles. Workout - 4 X 1 mile with 30 seconds recover. 4:50, 4:46, 4:43, 4:39. 2 miles cool down. Felt good, nice temperature. Knee felt good. No problems!
Thursday, September 10 - A.M. run of 3 miles. TTR. 20 minutes. P.M. run with Paul Bonfiglio on the Myers Park loop from the Central YMCA. Tired and beat, still ran 6:30 pace, which seemed slower. TTR was 52 minutes.
Friday, September 15 - Ran 5 miles on the treadmill at the Central YMCA. Felt a little cruddy, not motivated. Ran for 34 minutes.
Saturday, September 14 - Ran from Central YMCA in the afternoon. 10 miles at fairly good clip. Best run I've had lately. Felt very nice and light footed. TTR was 1:01. Moderately fast pace.
Total - 69
Sunday, September 13 - Long run at McAlpine with Paul Bonfiglio. Felt pretty good. Ran for 1:45. Temperature was fairly nice. Moderate pace, dropped some low 6:00 miles in there around miles 11 and 12.
Monday, September 14 - 8 mile from the Central YMCA with Jamey Yon on the Myers Park Loop. TTR was 53 minutes. Ran pretty easy. Felt a little tired. Lifted with legs. Knee exstensions 2 X 10 at 90 lbs, leg curls 2 X 10 @ 70 lbs.
Tuesday, September 15 - Noon run with Bill Taylor at work for 28 minutes, 4 miles total. Afternoon run of 8 miles on the treadmill at the Central YMCA. Felt a little beat. Ran at about 6:30 pace for 53 minutes. Benchpress - 1 X 15 @ 110 lbs.
Wednesday, September 16 - Hard workout at Huntersville Corporate Park - Threshold Run, 2.5 miles warm up, 15 minutes hard effort, 2.5 miles down. Didn't feel all that swell. Very hilly and was feeling a little stale from sitting all day. Wasn't very motivated, but still got in a good effort. It was a struggle the entire way.
Thursday, September 17 - Ran at lunch with Bill Taylor. Felt a little beat. Ran easy. TTR was 28 minutes. Afternoon run at the Central YMCA on the treadmill. Ran for 1:05. Felt ok, ran at about 6:30 pace.
Friday, September 18 - AM run with Bill Taylor at Huntersville Business park. Felt decent for the most part. Still a little tired. PM run on treadmill at Central YMCA. Ran for 51 minutes at around 6:00 to 6:18 pace. Felt good.
Saturday, September 19 - PM Quality Track Session @ Charlotte Country Day School, 2 mile warm up, 3 X 1,2,3,3,2,1 with 100m walk/jog between the intervals and 100m between sets. Tough workout. I was running very hard and very fast. It's been a while since I've tried that type of speed. 100's were in the low 14's, 200's were in the hight mid 28's, and the 300's were between 42 high and the 43's. I'll be sore tomorrow, not doubt. Ran the first two sets in spikes, then slipped flats back on for the last set. 2 mile painful cool down.
Week Total - 77 miles
Sunday, September 20 - Long Run at McAlpine Greenway, cut it a little short because I am very tire and sore, especially in my groin and glutes. Ran for 1:17 covering 12 miles. Kind've hot and humid.
Monday, September 21 - Easy run from the Central YMCA with a group of people including Chuck Spencer and Joe Denneny. Felt a little beat up, but ran pretty easy. Ran 6 miles with them and then 2 more on the treadmill by myself. TTR was 55 minutes for 8 miles total.
Tuesday, September 22 - Ran with Bill Taylor at lunch for 26 minutes. Had to work late, so only got in another quick 4 miles in the evening at about 6 minute pace, TTR was 24 minutes. 8 miles total.
Wednesday, September 23 - Noon, quick 3 miles at Huntersville Business Park, TTR was 20 minutes. Afternoon run from Uptown Charlotte. Ran for 45 minutes. Felt a little beat. Long day.
Thursday, September 24 - Noon run with Bill Taylor on same loop as yesterday. TTR was 20 minutes. PM run from home for 25 minutes at 6 minute pace.
Friday, September 25 - Noon run of 4 miles at work, TTR 27 minutes. PM run for 45 minutes at Central YMCA on treadmill. Covered 6 1/2 miles @ about 6:18 pace.
Saturday, September 26 - No Run
Week Total - 54 miles
Sunday, September 27 - This was a long run, but in truth, it was a hard workout. Ran out at McAlpine Greenway. Covered 14 miles in 1:18. Had some 5:20 miles in there toward the end. Averaged under 6 min. pace. Felt pretty good. Kalves were tight afterward.
Monday, September 28 - 10 miles from Central YMCA with group. Ran easy for 8 miles at 7:30 pace, then last 2 miles by myself at 6 min. pace. TTR was 1:12.
Tuesday, September 29 - Noon run with Bill Taylor at work. 26 minutes. PM run from home in Kilborne Park and around on Central Blvd. and Eastway Drive. TTR was 45 minutes. Ran at fairly decent clip. About 6:18 pace.
Wednesday, September 30 - PM run at Central YMCA on treadmill. Ran for 50 minutes at 6:18 pace or faster. Felt good. 8 miles
Thursday, October 1 - AM run from home for 20 minutes. Easy run. PM - Quality track session at Charlotte Country Day School, 4 X 1 mile with progressively more recover after each interval 30 sec., 60 sec., 90 sec. Excellent workout, was solid throughout! Felt very good physically, but cardio-wise I felt a little winded. 4:42, 4:39, 4:35, 4:26 (61 last lap). 3 miles warm up, 2 miles cool down.
Friday, October 2 - PM - Quick 5 miles at 6:20 pace from home.
Saturday, October 3 - Race for the Cure 5k, Charlotte, NC - 1st/14:30 (4:37, 9:12, 14:02), 3 miles warm up, 4 miles cool down. Felt good and in control. Perfect day for racing, couse was rolling with some nice long downhills and steep climbs.
Week Total - 69 miles
Sunday, October 4 - Long Run at McAlpine Greenway, Raining the entire time. Ran for 1:37. Covered 15 miles. Felt pretty good, a little tired.
Monday, October 5 - PM run from Central YMCA, 8 miles with group and then 2 more on the treadmill. TTR was 1:07. Felt decent, not too bad. Nice evening. Ran Myers Park Loop.
Tuesday, October 6 - Noon run at work. Ran around Business Park for 27 minutes easy. PM run from Central YMCA with group for 7.5 miles on Dilworth Jubilee Couse at about 6:20ish pace. Then ran another 1.5 miles on the treadmill to make it 9. TTR was 1:01. Felt okay. Humid!
Wednesday, October 7 - Noon run at work. 25 minutes around the Business Park. Overcast and humid, could ran this afternoon. Felt okay, knee is a little cranky. PM - Quality Track Session at Charlotte Country Day School. 4 X 1 mile with 400m recovery. 1/2 of the workout was in the rain. in which the mile involves a series of smaller intervals with short recover 1 mile = 300m hard, 100m easy, 200m hard, 200m easy, 100m hard, 100m easy, 300m hard, 100m easy, 200m hard. Wasn't timing the sprints, just the overall mile time, but did check my watch at the first 300m each time just to get an idea of how fast I was running. I was hitting between 47 and 48. It was a tough workout. I hit the first mile in 4:42, and was thinking "that wasn't so bad", I was wrong, it got worse. The difficult thing about this workout isn't trying to keep the surges fast, it's trying to keep the recovery run between the sprints somewhat up tempo. My second mile was 4:51, followed by a 4:58 3rd. I really concentrated on the last mile and made a concious effort to keep the momentum from the sprint carrying into the recovery run portion so that I wasn't slowing to a complete jog. I came home in 4:43. Like I said, it was a very tough workout. After talking to Jim last night, the hope is that as I build my stamina, I will be able to keep the miles more consistant and will not struggle so much with the recovery as the miles progress. All in all, it was a good workout. 2 miles warm up, 2 miles cool down. 9 miles total.
Thursday, October 8 - Noon run at work. 26 minutes around the Business Park. Didn't feel too bad. Quick evening run of 4 miles. Didn't get home until late. 6:15 pace for 27 minutes.
Friday, October 9 - AM run for 35 minutes around Plaza Midwood area. Covered about 5 miles, maybe a little more. Knees felt cranky!
Saturday, October 10 - AM run in Pisgah National Forest with Mikal Peveto, Randy Ashley, Marty Humphrey and David Coulter. We ran on North Slope trail at the Davidson River campground. Ran for 1:08. Felt pretty good considering we stayed out a little late night catching up with old friends and teammates. Covered about 10 miles.
Week Total - 74 miles
Sunday, October 11 - AM run in Brevard on Nob Creek loop and then added on around campus and back to the motel. Ran for 1:20. Felt pretty crappy. Knees felt a little aching and stiff. Cool and foggy. 13 miles. Easy to moderate run.
Monday, October 12 - No run. Gave knee a break. It's a little tender.
Tuesday, October 13 - Noon run at work for 36 minutes. PM run from YMCA, 2 miles on treadmill, then 8 miles on Dilworth course and 4 mile loop. TTR was 1:06. Felt okay. Moderate run. 10 miles total.
Wednesday, October 14 - PM, Quality Track Session, Charlotte Country Day School. 4 miles warm up. 400m, 600m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 600m, 400m. 1/2 the distance for recovery. Was shooting for the fast pace not the quick recovery. 62, 1:34, 61, 1:33, 2:09, 2:40, 2:08, 1:35, 62, 1:35, Canned the last 400m as I was tying up a little on last 600m. Good work out. Was really concentrating on just staying relaxed and not tying up with the fast pace. 2 miles cool down. 10 miles total.
Thursday, October 15 - Noon run 5 miles from work. TTR 34:00. Moderate pace. Nice day. PM run from YMCA. 6 miles on treadmill. Didn't feel great. Hip a little sore. TTR: 37:00
Friday, October 16 - Afternoon run from work. Looped around Huntersville for 50 minutes. Covered 8 miles at moderate pace. Felt like crap. Especially my hips. Tight afterward. Didn't run again, had a wedding rehearsal to go to.
Saturday, October 17 - No run.
Week Total - 57
Sunday, October 18 - No run.
Monday, October 19 - Easy run from YMCA with Jamey Yon, Kristen and Pat Johnston. 8 miles in 57 minutes. Hips felt much better.
Tuesday, October 20 - Noon, 25 minutes around Business Park. Moderate pace. Felt good. PM run at Central YMCA. 27 minutes on treadmill at 6:40 pace. Knee a little sore. When to Scott Greenapple (my chiropractor) today. Haven't been in about 5 weeks, and it showed.
Wednesday, October 21 - PM, Ran Selwyn Loop from the YMCA Central. Ran at a fast clip (between 5:30 and 5:20 pace). Felt good. Finished up with 2 miles on the treadmill at 5:25 pace. Good run!
Thursday, October 22 - Ran with Jamey Yon from Central YMCA. Myers Park 8 mile loop. Ran at a moderate to quick pace. Felt good again. Nice temperature. Windy, almost a little too cool. TTR was 50 minutes.
Friday, October 23 - Ran at work for 8 miles, in and around Business Park and Huntersville. Felt pretty rough, probably a little dehydrated. TTR was 50 minutes.
Saturday, October 24 - Ran a quick 7.5 miles in the late afternoon in the neighborhoods around my house. TTR was 48 minutes. Nice evening, cooling temperarture.
Week Total - 47.5
Sunday, October 25 - Evening long run from my house to Scott Webb's house. Ran down Eastway to Randolph. Turned right, ran to the Mint museum. Cut through to Colville Rd., left, then right on Providence Rd., Right on Selwyn, and right on Queens Rd., left on Morehead to the Central YMCA. TTR was 1:20. Still didn't feel great. Feeling very "wrickety".
Monday, October 26 - Evening run on treadmill at Central YMCA, at moderate pace, 6:30 to 6:40. Felt much better. Ran for 1:08, 10 miles.
Tuesday, October 27 - AM run in neighborhoods for 26 minutes, easy. 4 miles. PM in neighborhoods for 36 minutes at fast moderate pace. 6 miles.
Wednesday, October 28 - PM, Quality Track Session, Charlotte Country Day School - 2 mile warm up, 4 X 1 mile with 30 to 45 seconds rest. Windy, nice temperature. Didn't feel all that "shit hot". Breathing was off and I felt like I was running in place somewhat. Hit the times though. 4:38, 4:40, 4:40, 4:37. Was orignially planning on doing 5, but because of how I felt and I didn't want to take myself out of the 15k I'm running on Saturday. 2 mile cool down.
Thursday, October 29 - PM, 10 miles on treadmill at Central YMCA. TTR was 1:05. Felt pretty good.
Friday, October 30 - PM, 4 miles easy in neighborhood and Windsor Park. TTR was 26 minutes.
Saturday, October 31 - AM, Northfest 15k, Huntersville, NC - 8 am start. 3 mile warm up, 1st/46:19 (5k splits - 15:33, 15:20, 15:26). Broke away a little bit at 5k. Never really felt good. Caught a cramp at 6 1/2. Opened up 10 more seconds in last mile and a half. 1 mile cool down.
Week Total - 69 miles
Sunday, November 1 - AM, McAlpine Greenway, 11 miles easy with Jamey Yon and Angus McBride. TTR was 1:15. Felt good. Kalves a little tight, but not too bad. Sunny and cool.
Monday, November 2nd - 10 miles at moderate pace from at Central Y on Myers Park loop. Felt pretty good. TTR was 1:07.
Tuesday, November 3rd - 8 miles moderate at Central Y. on treadmill. TTR 52.
Wednesday, November 4th - 3 miles warm up. Light workout, 5 X 1 mile at 5:20 pace with 45 seconds rest. Just to get the legs loose. 2 miles cool down. Was really busting the last quarter of each. TTR was 1:00
Thursday, November 5th - A quick 4 miles. Didn't get home till late. Back is really tight, went to chiropractor Scott GreenApple. TTR was 24 miles.
Friday, November 6th - No Run, missed flight to Birmingham, AL because of the Vice President being in town. Streets were blocked off. Didn't get into Birmingham until late.
Saturday, November 7th - Viva Health Vulcan 10k, Birmingham, AL - 2nd/29:37 - 4:35, 14:14, 24:05)- 35 degrees, 3 miles warm up, 3 miles cool down.
Week Total - 56 miles
Sunday, November 8th - Quick run in the AM before catching flight back to Charlotte, NC. Raining and cold, ran for 45 minutes moderate. 7 miles.
Monday, November 9th - Ran for 53 minutes on Myers Park Loop from the Central YMCA with Brian Callaway. Great run, it had rained earlier, but had quit. 8 miles.
Tuesday, November 10th - 6 miles at lunch with Bill Taylor around the Business Park. TTR was 45 minutes. Felt okay. Didn't get to run in the evening, had a Chiropractic appointment with Scott Greenapple which ran late. He took X-rays of my back. Structually everything seems normal although he said there is a slight turning of the spine, but that doesn't necessarily mean anything. It could have been my posture when the X-ray was being taken. He thinks that it's just tight from working on the computer at work and years of running on the track.
Wednesday, November 11th - Quality Hill Session, 9 X Tranquil Hill. 67.77, 69.21, 67.59, 66.98, 66.21, 64.17, 64.16, 66.28, 67.95. Recovery was back to the bottom of the hill. Ran 7 of them with Brian Callaway. Felt good. Was starting to tie up a little at the end so I stopped after 9. Good workout. 3 miles up, 3 miles down. Cool evening.
Thursday, November 12th - 10 miles on the treadmill at Central YMCA. Felt good. Probably ran a little faster then I should have but I felt good so I went with it. Will run easier on Friday. Ran at between 6:17 pace and 5:45 pace. TTR was 1:01.
Friday, November 13th - Ran at lunch, 4 miles with Bill Taylor around Business Park. Felt pretty good. PM run at Central YMCA on treadmill for 7 miles at 6:40ish pace. Felt good again.
Saturday, November 14th - No Run.
Week Total - 52 miles
Sunday, November 15th - Quality Track Session, Providence Country Day School - 3 mile warm up, 4 X "Helacious Surge Miles", 400m walk/jog recovery. 4:30.4, 4:30.6, 4:30.4, 4:32.3 - Tough workout, but I'm really pleased with with. Big improvement from last time. 2 miles cool down. 10 miles total
Monday, November 16th - 3 miles at lunch in the rain. Moderate to fast pace. TTR was about 20 minutes. PM run was at the Central YMCA for 7 miles on the treadmill. TTR was 44 minutes.
Tuesday, November 17th - 10 miles on Tradmill at Central YMCA at between 6:00 minute pace and 6:20. Felt pretty good.
Wednesday, November 18th - Ran 7 miles out to Myers Park and back. Was going to do hills tonight, but met up with Brian Callaway 1/2 way, and decided to put them off until tomorrow. Ran 2.5 more on the treadmill when I got back to the YMCA. TTR was 1:00. 9.5 Total
Thusday, November 19th - Quality Hill Session at Traniquil Hill. 3.5 miles warm up. 9 X 400m Hill. Brian Callaway and Jamey Yon did the workout with me. Strong workout! I didn't keep the times on the intervals this week, because I wanted to concentrate on the effort and not the times. The effort though was as hard, if not harder at times, then what I did last week. I was completely spent at the end! 3 mile cool down. 11 miles total.
Friday, November 20th - Ran a quick 4 miles in the PM from the house. Felt a little tired. TTR was 25 minutes.
Saturday, November 21st - Quality Track Session at Charlotte Country Day School. Warmed up with Brian Callaway from his apartment to the track. 3.5 miles. 1X400m, 1X600m, 1X400m, 1X600m, 1X800m, 1X1000m, 1X800. Cold and windy. Was feeling pretty beat from the hills the other day. Ran 62, 1:39, 63, 1:37, 2:12, 2:46, 2:10. Took 200m recover between everything. Was originally planning on doing an additional 400, 600, 400, 600, but felt like I should call it quits. All things considered it was a good workout, and week. 3 miles cool down. 11 miles total.
Week Total - 65 miles
Sunday, November 22nd - Medium long run at McAlpine Greenway, for 1:15. Felt pretty tired. Nice day.
Monday, November 23rd - 8 miles at a good clip on Myers Park loop. TTR was 45 minutes, sub 6 minute pace. Nice night to run.
Tuesday, November 24th - 8 miles on a different loop with Brian Callaway. Legs tired and crampy. Ran at about 6:30 pace. Course went through Dilworth, Myers Park, and over by the Mint Museum. TTR was 55 minutes.
Wednesday, November 25th - Worked, then drove to Orange Park. Arrived late. Not run.
Thursday, November 26th - Ran the first 9 miles of the Outback Steakhouse 1/2 Marathon in Jacksonville, FL. 45:15 at 9 miles before pulling out. 5k in 14:40, 10k in 30:40. Good effort. Legs felt flat from the drive. 2 miles warm up. 2 miles cool down. 13 total.
Friday, November 27th - Recovered, no run.
Saturday, November 28th - 10 miles in AM on Doctor's Lake loop. TTR was 1:03. Felt a little rough, not great.
Week Total - 51 miles
Sunday, November 29th - 1:30 run with Jerry Lawson and Mark VanAlstyne at University of North Florida trails. Felt good. Ran at moderate pace. Drove back to Charlotte, NC.
Monday, November 30th - PM run with Jamey Yon on the Myers Park loop. 52 minutes. Felt pretty good.
Tuesday, December 1st - 9 miles on the treadmill at the Central YMCA. Felt okay, a little tired. TTR was 58 minutes.
Wednesday, December 2nd - Pissed off! I was going to do a hill workout, but Duke Power mistakenly turned off my power. I spent the next 4 hours trying to get it turned back on. No Run! O miles
Thursday, December 3rd - Noon run at work. 33 minutes around the business park. Felt okay. PM - Ran from Central YMCA on the Myers Park loop and then added on a little at the end. TTR was 1:00. 9 miles. Felt a little beat. 5 miles / 9 miles
Friday, December 4th - PM run at Central YMCA for 10 miles on treadmill. TTR was 1:05. Felt okay.
Saturday, December 5th - PM, ran for 1:04 around neighborhood. 10 miles.
Week Total - 64 miles
Sunday, December 6th - No Run, illness
Monday, December 7th - Noon run of 5 miles around Business Park. TTR was 33 minutes. PM run of 9 miles on Treadmill at the Central YMCA. 1:00 TTR.
Tuesday, December 8th - PM run for 55 minutes around neigborhood and down Central Ave. Felt okay, legs a little crampy. 8.5 miles total.
Wednesday, December 9th - PM workout, Quality Track Session at Charlotte Country Day School. 3 mile warm up,was attempting to run 4 X 1 mile with 45 seconds to 60 seconds recovery. Cool, slight wind. Ran the first in 4:35, 2nd in 4:34, then just really started feeling like shit. Mentally I fell apart. When through the 1/2 of the 3rd in 2:16 and walked off the track. I took myself out of it. Tried to regroup, started a 4th, and stopped again at the 1/2 in 2:12, but I had made the decision that that would be it at 600m. I'm stuggling at work a little with some stress, and with things around the homelife as well. Need to get my #@$% together. 2 mile cool down.
Thursday, December 10th - Noon run at work around the Business Park for 25 minutes. PM run at the Central YMCA on the treadmill for 9 miles. 1:00 TTR. Total was 13 miles. Achilles is bothering me a little.
Friday, December 11th - Noon run at work for 25 minutes. PM run at Central YMCA for 1:06. Felt pretty good for the most part. Ran at 6:40 pace. Put a lift in my shoe to help achilles. 14 miles total
Saturday, December 12th - Threshold run at Sedgefield Middleschool Track. 2 miles warm up, overcast, cool, windy. 3 miles on / 5 minutes off / 2 miles on. Was again not feeling great, had to fight off the desire to pull out at the 2 mile mark of the first 3 miles, but I kept going. Ran 14:43 (4:50, 9:48), and 9:39 (4:48). All things considered, I was pretty pleased just to get through this work out. It ends a fairly good training week except for the workout last Wednesday. The good news is that my mileage is back up. 10 miles total. Achilles was tight at end, but doing better.
Week Total - 67 miles in 6 days
Sunday, December 13th - Medium long run of 12 miles on the Treadmill at the Central YMCA. Ran for 1:20 at 6:20 to 6:40 pace. Felt good.
Monday, December 14th - Noon run. 4 miles around the business park. Felt pretty bad. Knee is sore. Must be dehydrated. 25 minutes. PM run of 8 miles on them Myers Park 8 mile loop. TTR was 53 minutes. Moderate pace. 12 miles total.
Tuesday, December 15th - PM run with John Cline in the cold rain. Had run 2.5 miles on the Treadmill prior to running with John. Ran the Selwyn Rd. 6 mile loop in about 37 minutes.
Wednesday, December 16th - Quality Track Session, Wake Forest University, Winston-Salem - Stopped off on my way back from a Lowe's Advertisement shoot that I was appearing in. Workout was 12 X 400 m with 200m recovery. Was just looking to find a nice rythym. Was running 62 - 64 for all of them. Felt okay, but mostly like 64's in December should feel, a little uncomfortable! 3 miles warm up, 3.5 miles cool down. Total mileage was 11 miles.
Thursday, December 17th - Ran 4 miles around business park at work. 25 minutes. Cool and slight wind. Felt okay. PM run of 8 miles on the treadmill at 6:00 to 6:18 pace. Felt pretty good.
Friday, December 18th - Noon run from work, 4 mile loop around business park. 25 minutes total. PM run with Bill Taylor from the YMCA. Ran 4 miles with Bill, then 4 miles at the YMCA. Was a little beat. Ran at about 6:40 pace. 8 miles total
Saturday, December 19th - Quality Road Session - 2 mile warm up to Dilworth Rd. Ran 5 X 800m on a loop with about 1:30 to 1:40 recovery between. Course was slightly downhill first 400m and slightly uphill second 400m. Ran 2:13, 2:14, 2:12, 2:11, 2:08. Pleased with workout, but still getting a crampy tired feeling in my legs fairly early in the session. 3 mile cool down. 9 miles total.
Week Total - 76 miles
Sunday, December 20th - Long run at McAlpine Greenway - 14 miles in 1:25. Felt good. Good solid run at low 6:00 pace.
Monday, December 21st - Noon run of 4 miles around the business park. 25 minutes total. PM run on extended Myers Park loop. Haulded ass! Ran at 5:40 pace for the entire way. Felt very good! Nice temperature - about 65 degrees. TTR was about 56 minutes.
Tuesday, December 22nd - Noon run of 4 miles around the business park. Felt okay, a little tired from yesterday. TTR was 25 minutes. PM run of 8 miles on the treadmill at 6:30 pace. TTR was 53 minutes.
Wednesday, December 23rd - Noon run in the cold rain from work. 33 minutes, easy. Had ice on my arms when I was finished. PM run from the house for 40 minutes. Felt bad. Ran at about 6:45 pace.
Thursday, December 24th - 9 miles in Conover, NC. Ran for 58 minutes. Cold and dark. Ran over to the YMCA and ran a 800m loop for a number of times, then ran back to Christie's parents place.
Friday, December 25th - Christmas Day, Quality Road Session at the Conover YMCA 800m loop - 2 X 2 miles. 3 mile warm up. Cold (30's with a slight wind), Ran 9:01, jogged a mile, and then 8:58. I think that the 800m loop was anywhere from 3 to 7 seconds short. I didn't feel all that great and have a hard time believing that I was running that fast, but who knows. The effort was certainly there. 2 miles cool down.
Saturday, December 26th - 8 miles out and back on Hwy 16 in Conover, NC. TTR was 49 minutes. Came back pretty fast. Felt okay, not great.
Week Total - 78 miles (another good week)
Sunday, December 27th - Took the day off
Monday, December 28th - 8 miles at moderate pace.
Tuesday, December 29th - Drove to Orange Park, Florida. Arrived late, ran a lite 4 miles in 28 minutes.
Wednesday, December 30th - 4 miles with strides. Easy. 27 minutes TTR.
Thursday, December 31st - USATF 5k Road Championships, Jacksonville, FL. 3 mile warm up with Scott Strand. Felt terrible from the start. My legs were flat! Perplexed! Splits were 4:24, 9:02, 13:50). 3 miles cool down with Dan Browne, James Menon, Meb Keflezighi and Scott Strand. 9 miles total.
Friday, January 1st, 1999 - NO RUN
Saturday, January 2nd - NO RUN
Week Total - 25 miles