Training Logs

I will try and keep the current logs as updated as possible, I am very slowly adding material from my old logs, but it is not a priority at the moment. Enjoy!

1993	1994	1995
1996	1997	1998	Training Philosophy

1999

Sunday, January 3rd - 9 miles on the treadmill. Stomach still screwed up from food poisoning. Ran at a brisk pace though - 6 minutes per mile. 55 minutes TTR.

Monday, January 4th - Noon run of 3 miles, easy. PM run of 4 miles at brisk pace, 23 minutes TTR. 7 miles total.

Tuesday, January 5th - Myers Park 10 miler @ 6 min. pace. Very cool evening. My quads were pretty tight, but I ran a good solid effort. TTR was 60 min.

Wednesday, January 6th - Quality Road Session, Latta Park - 20 minutes warm up, 1 X 7 min., 6, 5, 4, 3, 2, 1 - with half recovery. Was running the longer intervals at between 4:55 and 5 minute pace. It was cold and difficult to run hard with 3 layers on. Got progressively faster on the shorter intervals. Long workout, with 2 mile cool down it ended up being about 12 miles.

Thursday, January 7th - Recovery run of 65 minutes. Ran easy from work into Huntersville and back. Felt pretty beat up and tired. 9 miles.

Friday, January 8th - Myers Park 8 miler, easy. Felt better. TTR was 56 minutes.

Saturday, January 9th - Quality Track Session, Charlotte Country Day School. Very windy, temperature was in the high 50's. 2 mile warm up, 9 X 1000m with 200m jog. 2:52, 2:50, 2:50, 2:53, 2:51, 2:53, 2:54, 2:55, 2:54. Hard, drag the pain out of you type workout. Good solid effort and I was pleased. Begining to find the rythym again! 3 miles cool down with Jim Cooper, who was there to time me. 12 miles.

Sunday, January 10th - Long run on treadmill at the Central YMCA. Ran the first 60 minutes at 6:27 pace, then dropped it down to 6:10 for the last 20 minutes. 13 miles, TTR was 1:20

Monday, January 11th - Noon run with Bill Taylor around Business Park for 25 minutes. PM run from Central YMCA on 8 mile loop. Started out easy, then picked it up after about 3 miles. Felt decent. Ran at 6:20 pace for the last 5 miles. 6 X 100m strides. TTR was 53 minutes 12 miles total

Tuesday, January 12th - Noon run with Bill Taylor around Business Park for 25 minutes. Same run as yesterday. PM run on Myers Park 10 miler. Ran at good fast pace @ at under 6 minutes per mile. TTR was 57:30. Felt okay. Lower right calf on the inside is a little sore. 14 miles total

Wednesday, January 13th - A.T. Run, 2 miles warm up, 17 minutes ON/ 4 minutes OFF/ 10 minutes ON. 14:38 @ 3 miles, 3.5 covered(4:52, 4:53, 4:53) - 4 minutes jog - 9:28 @ 2miles(4:45, 4:43) 2 miels cool down. Great workout! Felt very easy and controlled. 10 miles total

Thursday, January 14th - 1:03 run. Felt tired. Ran on Myers Park loop plus some at about 6:30 pace.

Friday, January 15th - Noon run from work around Business Park. 25 minutes @ 6:45 pace. Still feel tired. PM run I was hurt'n for cert'n. It was all I could do to run 4 miles. Felt terrible.

Saturday, January 16th - Quality Track Session at Charlotte Country Day School. 3 miles warm up, 1 X 400m (63), 1 X 800m (2:13), 1 X 3600m (4:35, 9:18). Very cold, 28 degrees. Ran in the early morning because my family was arriving today for a visit. 3 miles cool down. Good workout. 10 miles total.

Monday, January 18th - Noon run from house for 25 minutes. 4 miles. PM run from YMCA on Myers Park loop. Ran at 6:00 pace. A little too hard probably, but I felt good. 12 miles total. 48 minutes total.

Tuesday, January 19th - Noon run from work. 25 minutes around Business Park. PM from YMCA, 10 miles at sub 6:00 pace. Felt pretty good. Probably ran a little too fast yesterday, may come back to haunt me tomorrow.

Wednesday, January 20th - It did! Quality Road Work, 7 to 1 workout with 1/2 recovery. Did it at lunch around business park. Felt pretty heavy legged, but ran tough and got through it. 2 mile cooldown. Very hilly workout. 10 miles total.

Thursday, January 21st - Ran at YMCA in the evening. 5 miles on the treadmill, then 4 more on the road. Very easy, about 6:50 pace. Felt dead.

Friday, January 22nd - Ran at lunch with Bill Taylor around the business park for 25 minutes. PM run from YMCA on Selwyn loop plus some with Jamey Yon and Lance. Ran very easy again. Over 7 minute pace. TTR was 1 hour.

Saturday, January 23rd - Quality Track Session - Charlotte Country Day School - 3 miles warm up, 9 X 1000m, 6 X 100m. Times were 2:48.8; 47.7; 52.8; 50.8; 52.0; took 400 jog after 5; 53.3; 52.6; 51.4; 50.0 with 200 job between interval sessions. It was very, very windy and 60+ degrees. My 800 splits wer 2:14, :14, :18, :16, :18, :18, :18, :17, :17. Better then last time I did it. 2 miles cool down. 12 mile total

Sunday, January 24th - 50 minutes around neighborhood at 6:20 pace. Felt okay.

Tuesday, January 26th - A.T. Run, 3 miles warm up, 3 miles in 14:22 (4:51, 4:49, 4:42). Felt good and relaxed. 3 miles cool down.

Thursday, January 28th - 8 miles with Ron Skufa from the YMCA on the Myers Park loop. Somewhat easy pace. Felt good.

Friday, January 29th - Drove to Johnson City, TN. Ran 7 miles out around field outside of the track. Did some strides on the track afterward. TTR was 48 minutes.

Saturday, January 30th - IKON Invitational 3000m, 3rd / 8:12.41. (66, 2:08, 3:13, 4:18). Went out consevatively. Worked my way up to 2nd at one point. Got passed by Ray Hughes on lap 7 and couldn't drop into his cadence. Never made the connection with Strand in the lead, which hurt me. All in all it was a good start. I've very optimistic. Had a tough week of things interferring with training, but stuff that needed to get done. 3 miles warm up, 4 miles cool down.

Sunday, January 31st - Drove home. 5 miles around park near house. Calves very tight. TTR was 33 minutes.

Monday, February 1st - Noon run of 4 miles at work in Business Park. 25 minutes TTR. PM, Myers Park loop easy. TTR was 56 minutes.

Tuesday, Februry 2nd - Threshold run at Sedgefield Middle School. 3 miles warm up, 3 miles - 14:14 (4:44, 4:48-9:32, 4:42), 3 miles cool down. Felt good.

Thursday, February 4th - 8 miles with Jamey Yon and Ron Skufca on Myers Park Loop. TTR was 56 minutes. 6 X 100m strides.

Friday, Februrary 5th - Drove to Columbia, SC. Ran 4 miles with Jamey Yon around downtown. 6 X 100 meter strides.

Saturday, February 6th - Carolina 10k, Columbia, SC - 3 miles warm up, 1st / 29:54 (4:45, 9:45, 14:22, 19:18, 24:13). The race went out fairly easy. The wind was blowing really hard, and no one really pushed the early pace. The first 3 miles of the race winds it's way downhill out of the downtown area of Columbia. We hit splits of 4:45, 9:45, and 14:22 through 3 miles. Just before 4 miles (19:18) you climb a hill and then run down a long downhill before you begin your ascent back up to downtown. When we got to the top of that hill, I made a hard surge and broke the pack up from 8 or 9 people to about 4 or 5. I continued to press the pace for the next mile, but as we came back through the USC, John Tuttle and Randy Ashley came up on my shoulder and then passed me with Tuttle in tow. I was a little shot from the effort of the surge and couldn't go with, but tried to just maintain so that they couldn't get too far ahead of me. They opened up about 10 meters, but no more. At 5 miles (24:13), I started to close it back up. I passed Tuttle and came within about 6 or 7 meters of Randy. I knew that if I could just get up on his should I could out kick him, but as much as I tried I couldn't seem to close that last 6 meters between us. As we made the final turn onto Main Street, we came into a strong headwind. Randy was starting to tire, and start to make gains. With 800m to go I caught him, and my momentum carried me past him. He didn't react at all, and in the final 800m I put 14 seconds on him. 4 miles cool down with Randy Ashley.

February 7th, 1999 - Long Run at McAlpine Greenway with Ron Skufca. TTR was 1:35 at about 7 minute pace. Felt tired.

February 8th, 1999 - Ran 10 miles with Ron Skufca on Myers Park Loop, plus some. TTR was 1:03. Felt better.

February 9th, 1999 - Noon run around Business Park for 23 minutes. PM run on Myers Park 10 miles in 56 minutes. Ran hard and strong. Felt okay.

February 10th, 1999 - Quality Track Session at Sedgefield Middle School, Asphalt Track - 3 miles warm up, In/Out X 2 miles, 2/400's, 1 mile. Essentially, I was sprinting the straights and jogging the turns on all of the intervals. 2 miles in 9:28, 400's in 71, 66, 1 mile in 4:28. Good workout. Recovery was good, but it was a tuff workout. 2 miles cool down.

February 12th, 1999 - Drove to Atlanta for the Super Show. Spent day at the show, then ran 4 miles in the evening. 27 minutes TTR.

February 13th, 1999 - Quality Track Session at Grady High School, Atlanta, GA - 3 miles warm up, 7 X 1000m, 4 X 200m - Very Cold (32 degrees) and very windy. Warmed up with Peter Rea, did workout by myself. Splits were 2:52, 2:54, 2:53, 2:55, 2:54, 2:55, 2:55, 28, 30, 30, 30. Felt okay, very strong and was recovering nicely. 3 miles cool down. Knee was hurting a little afterward.

February 15th, 1999 - 10 miles on Myers Park loop Ten Miler, 1:00.10. Knee was hurting.

February 16th, 1999 - Got in 6 miles on Myers Park loop before I bailed. Was feeling knee with every step. Went to Greenapples office and he worked on it. Will take the next two days off to get it hopefully calmed down and back under control. I just re-inflamed it.

February 24th, 1999 - 4.5 miles on the treadmill at 6:30 pace. 30 minutes total. Knee hurt a little, but it was a dull ache, not intense. Treated before at Greenapple's. Lifted with legs.

February 25th, 1999 - Tried running again. Knee was worse. Only did 3.5 miles and it hurt. Was very sore afterward.

February 27th, 1999 - Pool Running, 1 hr. Knee feels much better and stronger. May take one more day in the pool.

February 28th, 1999 - Ran for 5 miles on the treadmill at 6:30 to 6:15 pace. TTR was 34 min. Lifted weights with my legs, then stepped into the pool for 40 minutes of Pool Running. Feeling better.

March 1st, 1999 - Ran for 6 miles on the treadmill at 6:15 to 5:45 pace. At one point stepped it down to 5:15. Phantom pain in knee still, but it's definately getting better. I believe now that the pain in the knee is the result of a knot (or knots) in my left quad, on the lateral side.

March 2nd, 1999 - 6 miles at 6:00 pace, 35 minutes total. Went to Greenapple's afterward for some work on my quads. Will begin receiveing weekly massage therapy.

March 4th, 1999 - Flew to Jacksonville, Fl. 7 miles at moderate pace with Jerry Lawson. Knee felt pretty good. Noticed it only a little. TTR was 44 minutes.

March 5th, 1999 - Ran down to a chiropractor's office that Jerry set me up with to get a massage. I normally don't like to get massaged the day before a race, but felt that I needed it. Worked on my leg. Ran back to hotel afterward. TTR was 35 minutes. 4 miles.

March 6th, 1999 - Jacksonville River Run 15k - Went out in 4:32 and felt very flat. My cardio felt good but I was getting anything out of my legs. Hit 2 miles in 9:30 and was loosing contact quickly. Was still on sub 5 minute pace through 7 miles but then started to loose time. Finished 23rd in 47:20. It was a good effort considering I haven't done much in the last three weeks and that I got a massage yesterday (I'm sure that's partially why my legs were flat). 3 miles warm up with Eric Polonski, 1 mile cool down. 13 miles total.

March 9th, 1999 - 6 miles on the treadmill at 6:00 pace. Got a massage this morning, felt a little dead. TTR was 36 minutes.

March 10th, 1999 - 4 miles warm up with Jim Cooper, Quality Speed Session at Charlotte Country Day School, Grass Field. 3 sets of 8 X 100m, 1 set of 4 X 100m. Very short recovery, 400m jog between sets. 3 miles cool down. Felt decent, knee was a little sore, but not too bad.

March 11th, 1999 - 8 miles with Ron Skufca on Myers Park loop. 56 minutes total. Easy pace.

March 12, 1999 - Easy 4 miles before leaving for Seattle. 25 minutes TTR. Fly to Seattle. Meet John Sence and Tom Dailey at Kel's Pub for some stouts.

March 13th, 1999 - AM run with John Sence down by the harbor for 35 minutes. Ran again later with some H.S. kids that we were speaking too. 24 minutes. Both runs were fairly easy. Went out again that night and had a good time.

March 14th, 1999 - St. Paddy's Day Dash - 3.7 miler. 3 miles warm up with John Sence. We went out very hard (4:12 first mile), I didn't get any of the splits after that. I fell off the pace at 2 miles and ended up 6th. Kicked from very far out at the finish. Time was 16:10. I don't know how accurate the course was, it might have been 3.5, who knows? Good effort though. Philimon Hanneck won in 15:43, Sence second in 15:48. 3 miles cool down.

March 16th, 1999 - No run - Food Poisoning, didn't go to work, threw up all day long, very weak and dehydrated.

March 19th, 1999 - Ran in Hickory for 54 minutes. Still weak and tired. 8 miles.

March 20th, 1999 - Qualtiy Track Session, Charlotte Country Day School, 3 miles warm up, 8 X 100m, 1 X 1600m (4:25), 1 X 1200m (3:23), 1 X 600 (1:43), 8 X 100m, 2 miles cool down. Still weak, no recovery system.

March 21st, 1999 - 1 hour run at McAlpine Greenway, raining and cool. felt okay, weak. Moderate pace.

March 22nd, 1999 - Ran Myers Park loop at a decent clip. Felt better, a little stronger. 6 min. pace. TTR was 47 minutes. 8 miles.

March 23rd, 1999 - 3 mile warm up, 3 mile Threshold Run at Charlotte Country Day School dirt track. This track is long by about 5 seconds. Ran 15:22 which I estimate to be about 14:22 for 3 miles. Was surging every 3rd lap (going 73, 73, 67ish). Felt pretty good. 2 miles cool down. 8 miles total.

March 25th, 1999 - Ran around Selwyn loop for 40 minutes. Didn't feel good. Ran easy. 6 miles total.

March 26th, 1999 - Raleigh Relays 5000m. - 3 mles warm up with Bob Henes, Pete Sherry, and Andre' Williams. Cold, raining. 16th / 14:20. Was with the leaders through 2 miles (4:32, 9:07), then I had nothing left in the tank. I've just missed too much work and haven't recoverer from being sick last week. A little dissapointed, but couldn't have run fast with the shitty weather anyway. Sherry won in 14:00. 3 miles cool down.

March 29th, 1999 - Ran for 1:06 up to the YMCA from the house. Ran two miles on treadmill and then back. 10 miles (maybe 11). Felt pretty good. Moderate pace.

March 31st, 1999 - Ran loop up to Selwyn, down Morehead to YMCA and back home. 58 minutes TTR. Felt okay. Moderate pace.

April 1st, 1999 - Ran from the house for 50 minutes. Around on Selwyn and Myers Park H.S.

April 2nd, 1999 - Ran 7 miles with Jamey Yon. Felt dead! Leg tired, no energy. 50 minutes total.

April 4th, 1999 - Ran in the morning for 1:15 from the house. Ran Runnymeade to Selwyn to Providence. Around Uptown to Morehead and back to Queens and Selwyn, then home. Felt a little rough at the start but I felt better as it went along. About 11 or 12 miles.

April 5th, 1999 - Ran for 1 hour with Jamey Yon on the "Booty Loop". Felt pretty good. Knee is starting to get strong again and be less painful during runs. 9.5 miles total.

April 6th, 1999 - Ran for 1 hour by myself from the house up to Selwyn and a couple of times around on the "Boot Loop". 10 miles total.

April 7th, 1999 - Ran for 56 minutes from the house. Moderate pace. Selwyn, Morehead, Park.

Apirl 10th, 1999 - Ran 7 miles in the morning out and back from the Holiday Inn in Hickory. TTR was 45 minutes. Felt pretty good (all things considered). Married at 6:00pm.

April 11th, 1999 - April 18th, 1999 - Honeymoon in Quepos, Costa Rica. Ran only one day from the Hotel La Mariposa, down to Manuel Antonio Beach, and back up (600ft elevation climb over 1 1/2 miles). Covered 5 miles total in about 35 minutes. Bitch of a run back up (HR was 180 at the top).

April 19th, 1999 - Ran wtih Jamey Yon and Pat Johnston from the YMCA. 2 X the Booty Loop. We started out moderately but were running about 6:00 pace by midway, and 5:30 toward the end. TTR was 1:05. Over 10 miles. Felt pretty good considering the missed training time.

April 20th, 1999 - Ran from the house over to Selwyn and did a reversed Myers Park loop. TTR was 1:10. Ran at moderate pace.

April 21st, 1999 - Ran from the house, 1 x the Booty Loop and back home. TTR was 58 minutes. Pretty beat!

April 22nd, 1999 - Ran with Ron Skufca from the YMCA on the Myers Park 10 mile loop. Felt better. Moderate pace. TTR was 1:05.

April 23rd, 1999 - 8 miles from the YMCA. Felt pretty tired. Easy pace, 58 minutes.

April 26th, 1999 - 10 miles in the AM from the house. Selwyn to Queens to Morehead, by the YMCA and home. TTR was 1:05. Felt pretty good.

April 27th, 1999 - 8 miles on Myers Park loop from the YMCA. TTR was 54 minutes. Moderate pace.

April 29th, 1999 - Ran 8 miles on Myers Park Loop with Ron Skufca from the YMCA. 54 minutes at moderate pace.

April 30th, 1999 - 4 miles with Nick (our Sheltie) before my Chriopractic Appointment.

May 2nd, 1999 - Ran 8 miles with Jim Cooper on Selwyn Loop from the house. Came across Greg Wilson right after he'd been hit by a car on his bike. I called an ambulance. Not too bad, just banged up. TTR was 55 minutes.

May 3rd, 1999 - Ran up to the YMCA from the house. Lifted and then ran back home. 58 minutes total, moderate pace. Single Leg Curls - 3 X 10@ 50 lbs., Single Leg Extenstions - 2 X 10@ 70 lbs., Single Leg Press - 2 X 15@ 110 lbs., 20 Push-ups. 9 miles total.

May 10th - May 16th - 48 miles, Raced on May 13th at the Twilight 5k in Charlotte, 1st in 15:18 (4:56, 4:49, 5:03). Good showing considering I haven't done jack for workouts in 2 months. Feeling much better.

For the record on May 15th, I ran 3 miles with "Big Larry". That guy's a Stud!

May 16th - Long run at McAlpine. 13 miles at 5:30 to 6:18 pace. Felt good. TTR was 1:22 min.

May 17th - Mountain biked for 1:15 with Christie at Renaissance Park, then ran home 5 miles at 6:00 pace. Tired. TTR was 30 min.

May 18th - Lifted weights at the Y, then went to Greenapple's for treatment, then ran from home. Ran for 1:00 on Myerspark loop. Felt pretty dead, no lift in legs. Ran moderate pace. 9 miles total.

May 19th - Ran 3 miles at lunch at Business Park, 19 minutes. PM run at YMCA on the treadmill. Ran 5 miles at 6:40 pace, then 2 more outside. Still feeling pretty beat.

May 20st - Ran at Central Y on treadmill for 1:07 at 6:20 pace. Felt much better. Good 10 mile run. Knee is feeling okay, not getting any worse. Lifted afterward.

May 21nd - 8 miles on the treadmill at the Central Y at 6:40 pace. Felt pretty good.

May 22nd - 3 mile warm up, Race City 10k, Charlotte, NC - 1st / 30:58 (5:07, 9:58, 14:51, 19:48, 24:35, 30:00) Very tough course, all up hill or down hill. long climbs and descents. Hot and humid. Didn't feel great at the start but felt pretty strong and found a good rhythm. I shut the engines down at 5 miles and cruised in. Good run considering the lack of real work over the last few months. 2 miles cool down.

May 23rd - Long run at McAlpine Greenway with Tom Cason, the Davidson College coach. Felt okay, legs and back a little sore. Legs were heavy too. Ran for 1:20 at about 6:18 pace. 13 miles

May 24th - Ran from the house up to Selwyn Rd. Looped around inside Myers Park and then home. TTR was 60 min. Legs a little heavy still. Easy pace. 9 mles

May 25th - Ran from Central Y on Myers Park Loop. Felt a little better. TTR 56 minutes. Lifted weights with legs. 8 miles total

May 27th - AM 4 miles in Business park at work. 28 minutes. PM run from Central Y. Myers Park 10 miler. Started out very easy. At 3 miles picked it up substantially. Ran at 5:30 pace for last 7 miles. Lifted weights with legs. 14 miles total

May 28th - 8 miles on treadmill at work. Knees a little sore. Ran at 6:35 to 6:40 pace. TTR was 54 min.

May 29th - Ran on Sullivans Island for 60 minutes at about 6:20 pace. 9 miles total.

May 30th - Charleston, ran on Isle of Palm beach for 1:05. Felt okay, moderate to brisk pace. 10 miles total

May 31st - Drove back from Charleston. Ran for 58 minutes around Myers Park from the house with Christie on the bike. At times we were hauling ass. 9 miles total

June 1st - AM run of 4 miles at the Y on the treadmill. 27 minutes TTR. PM run of 8 miles on the Myers Park loop. 54 minutes total. Ran easy to moderate.

June 2nd - AM run of 3 miles at the Y at 6:45 pace, PM run with Jamey from the Y. Extended Selwyn 6 mile loop for 53 minutes. 8 miles total

June 3rd - PM workout with Ron Skufca. 20 minutes warm up, 6 X 2 minute Fartlek w/ 60 seconds recovery. Hot and shitty! Felt rough, but got through it. A little ill later in the evening. 2 miles cool down. 8 miles

June 4th - AM run at Central Y on treadmill for 27 minutes. 4 miles, PM run at Central Y on treadmille. 54 minutes TTR, 8 miles.

June 6th - 13 miles on treadmill at Central Y. TTR was 1:22 - 6:30 pace for first 4 miles, 5 - 6 @ 6:27, 7 - 8 @ 6:18 pace, 9 - 12 @ 6:00 pace, 6:40 cool down last mile. Felt good and strong.

June 7th - AM run of 20 minutes from gas station while getting car worked on. Easy pace. 3 miles. Weights. PM run of 9 miles on treadmill. TTR was 62 minutes at moderate pace.

June 8th - AM run of 28 minutes on treadmill. 4 miles. PM - workout at Charlotte Country Day School - Jumped in the mile and 2 mile at the all-comers meet. 1 mile warm up, insanely hot! 1st / 4:16 (35, 66, 66, 61, 63) - Good strength and change of gears. Surprised myself! 1 1/2 mile jog between. 2 mile - sprint straights and jog turns - 9:24, felt good and relaxed. Good workout. 1 1/2 mile cool down. 7 miles total.

June 11th - AM 4 miles on treadmille, 26 minutes TTR. PM run of 6 miles from house, pretty tired still. 37 minutes total

June 12th - Got up in the AM and went to the Latta Triathlon to pass out FootFlex brochures. Ran 2 miles into the park, ran about 3 miles putting them on cars and then 2 miles out. Easy run.

June 13th - Long run at McAlpine with Peter Rea for 1:25 at easy to moderate pace. Jim Cooper and Kelly Rea (formerly Cook) started out with us but turned around after 3 miles, Felt a little rough, knees achy for much of run. 13 miles total.

June 14th - AM run at Central Y on the treadmill. 28 minutes at 6:45 pace. PM - No Run

June 15th - AM run at the Central Y on the treadmill for 33 minutes. 5 miles. PM - All Comers Meet at Charlotte Country Day School - 2 mile warm up, 1 mile race in 4:11.7 (62.7, 62.7, 63.3, 63), about 40 minutes recovery, jogged about 1 1/2 miles in between. 400m race in 54.4, haven't run anything that fast in about 7 years. Felt good till about last 50 m and then I got the "Booty Lock", 2nd. Got nipped at the line by a H.S. kid who obviously looked better then I did. Had about 15 minutes recovery then ran an 800m in 2:02 (62,60). Good workout! My plantar is a little sore though. Have to be careful. 1 1/2 mile cool down. 7 miles total.

June 16th - AM run at Central Y on the treadmill for 28 minutes. Ran easy 4 miles. PM from the house for 57 minutes on Myers Park loop. Ran pretty easy, felt better later in the run. Plantar is pretty sore. Will try and get into Greenapple's sometime soon. 8 miles total.

June 17th - AM run at Central Y on the treadmill for 28 minutes. 6:40 pace. PM 8 miles from Central Y with Ron Skufca on Myers Park loop. Feeling a little beat, but we still managed about 6:30 pace. 52 minutes TTR.

June 18th - AM run at Central Y on the treadmill for 27 minutes, Lifted weights. Saw Greenapple at lunch for treatment. PM run from the house for 6 miles. Easy run, feeling a little tired still. Legs heavy and Plantar is a little sore. TTR was 40 minutes.

June 19th - Panther 8k, Charlotte, NC - 1st/24:00 - 3 mile warm up. Set a new course record and picked up $200 for the win. No competition at all. Went out in 4:35 for the first mile. First 2 mile (9:30) was into the wind. Settled in, and hit splits of 14:22, 19:22 (slow mile). This race is running on a someone challenging course in that on the way out and back in there are some rolling hills. Was pleased with the effort, my legs are definately feeling the mileage some as they felt heavy the whole race. 1 mile cool down.

June 20th - Feeling beat so I only ran 8 miles out at McAlpine Greenway. Raining and very cool for June. TTR was 54 minutes.

June 21st - AM run at Central Y on treadmille for 27 minutes. 4 miles. PM run from the house. 8 miles on Selwyn loop for 52 minutes. Felt okay, still a little tired. Moderate pace.

June 22nd - PM - Time Trial at all-comers meet at Charlotte Country Day School. 3 mile warm up. They weren't having a 2 mile tonight, so I ran the first 4 laps of the mile race and kept going - 8:46 2 mile. Tom Cason, the Coach of Davidson College led me through the first 2 laps, we shared the 3rd, and I was all alone from there on out. Ran really even for the first 5 laps, and although it hurt at little (especially the 6th and 7th) I felt pretty strong. Actually a little fast at the first mile (4:22), 65's for the first 5 laps, then a 68 (ouch!!!), a 67, and home in 64. Good effort. Makes me wish I was going to be in Eugene, or at least able to get a 5k in before the end of the season, but it isn't likely. I don't think I can take off of work with already takiing time off to go to Australia. Will have to get the qualifier in the spring. 2 miles cool down. 7 miles total.

June 23rd - AM 4 miles on the treadmill at the Central Y. 28 minutes TTR. Slow and easy. Lifted weights afterward. PM run from the YMCA with a slow group for 7 miles on the Dilworth 8k course. Ran very easy, about 6:45 ish. Tired.

June 24th - AM 4 miles on the treadmill at the Central Y. 27 minutes TTR. 6:20 pace at the end. PM run with Ron Skufca, Amy Kattwinkle and Patrick Wittiken (sp?). Ran 6 mile loop with them and then added on 2 more miles. Ran very easy. 8 miles total. TTR was 54 minutes.

June 25th - AM 4 miles on the treadmill at the Central Y. 26 minutes TTR. PM - NO Run

June 26th - Spent the day putting in a fence in my backyard. Very hard work! NO Run.

June 27th - Long Run at McAlpine Greenway with Tom Cason. Woke up very sore (back and arms). Ran for 1:25. Felt like shit. Ran at about 6:30 pace. Hot and very humid.

June 28th - AM run on treadmill. 3 miles at 7:00 pace. 21 min. TTR. PM run from house over to Myers Park and once around Freedom Park before coming back home. TTR was 30 minutes. 4.5 miles.

June 29th - AM run on the treadmill - 4 miles at 6:40 pace. PM - Charlotte All-Comers "Championship Mile" - 1st / 4:10.8 (63, 63, 62.5, 61.5). 3 mile warm up, 3 mile cool down with Jim. Hot, Humid, and Windy. Not very motivated before race. Good tough effort.

June 30th - AM run 4 miles on the treadmill at a pedestrian pace. Pantar tight and I have a massive stone bruise on my heel. No PM run.

July 2nd - Ran in the evening with Ron Skufca for 8 miles. Put some supports in my shoes which seemed to help some. Still a little tender. Was did some strides afterwards. Will go ahead and race tomorrow, but will exit at the first sign of intense pain in my foot.

July 3rd - 3 mile warm up with Jeff Campbell. Tommy Hillfinger's Summer Breeze 5k. Incredibly hot! I ran a somewhat stupid race in that I and Jeff did most of the work through 2 miles, at which point we got mugged. The first mile was slightly downhill and then the 2nd mile was very hilly, with the last mile being rolling uphill to the finish. Went through the mile in 4:35 feeling very comfortable. At 2 miles I began to start to struggle a little. Two Kenyans made a break on a steep downhill, I didn't cover it right away and was quickly regulated to 5th place, but was able to work my way back into 4th and in contention for 3rd with a 1/2 to go. I wasn't able to close the final gap though and ended up 4th in 14:47. Campbell was 3rd in 14:44, with the 2 Kenyans going 1, 2 in 14:32 and 14:36. I'm very strong and very fast, but I still lack the stamina to maintain the pace. 4:35 pace feels comfortable right now but not for long. 4 mile cool down. Insanely AFRICA HOT and HUMID! $300.00

Sunday, July 4th - AM Long run at McAlpine Greenway. Ran for 1:30 at the park. Felt a little rough. Foot not as bad as last week. Hot and Humid. Ran at about 6:30 pace or faster. 15 miles

Monday, July 5th - Went out and ran at 5:00 pm . This weather sux. HOT, HOT, HOT!!!! Ran for 45 minutes. Felt shitty, slow at times. 7 miles

Tuesday, July 6th - AM run on the treadmill for 26 minutes, 4 miles. PM run on the treadmill at the Y. Lifted weights. PM run - 10 miles at 6:00 pace. Ran the first mile at 6:30, then dropped it down to 6:00 pace for 4 miles, then 5:48 for 4 miles, then cooled down at 6:18 the last mile. Felt okay. 14 miles total for the day.

Wednesday, July 7th - AM run on the treadmill for 27 minutes, 4 miles. PM workout - Quality Track Session, UNCC Track - After taking an hour to get there from work I was ready to get this one over with. 2 mile warm up, 8 X 600m pick-ups (36,33,30) - It had just stormed and had cooled things down a bit. Overcast, humid. 1:38.9, 1:39.5, 1:37.2, 1:37.1, Qtr. Jog, 1:37.8, 1:37.9, 1:37.5, 1:37.2 - 200m walk/jog recovery between each interval, 400 between sets of 4. Felt okay, a little mechanical, especially on the last 200m when I was trying to get up on my toes. Didn't get to cool down. Had to move my car before it got ticketed. 6 miles

Thursday, July 8th - AM run of 10 miles on treadmill at just under 7 minute pace. Felt tired and foot (right plantar) is a little sore. 1:08 TTR. Lifted weights afterward.

Friday, July 9th - AM run on the treadmill, 5 miles at 7 min to 6:30 pace. TTR was 33 minutes. Flew to D.C. to see my Dad for the weekend.

Saturday, July 10th - AM Quality Road Work, 2 miles warm up, very hot, 85 degrees and rising and humid. 7 X 3 minutes with 1:30 recovery on a very hilly road from Woodbridge, VA to Monassas. Very tough workout, foot was bothering me a little. Was so spent at the end that I ended walking about 1/2 mile of the 3 mile cool down home. Incredibly hot! TTR was 1:10. 10 miles.

Sunday, July 11th - Long run on same highway as yesterday. Out for 40 minutes then turned around. Not nearly as warm, slight breeze. Ran for 1:20 total. Felt okay, foot a little sore, especially at the end. Flew home in PM.

Monday, July 12th - 10 miles on the treadmill at the YMCA at 6:00 pace. Felt pretty good. Foot okay, not great.

Tuesday, July 13th - AM run 4 miles on treadmill. Heel sore, no run in afternoon.

Wednesday, July 14th - AM run of 4 miles on treadmill. PM - Quality Track Session at Charlotte Country Day School. 4 X 600m with 200 m recovery. Wasn't timing, but doing pick-ups every 200 m. Timed the last one and hit 35, 33, 30. Quit after 4 because heel was hurting too much. Shortened cool down too. Had originally planned to do 6.

Monday, July 19th - Ran 3 miles with a little bit of soreness. 20 minutes total at 6:20 pace. Got fitted for new orthodics.

Tuesday, July 20th - 5 miles on treadmill at the YMCA. Foot still sore, touch and go. 35 minutes total.

Thursday, July 22nd - Drove to Brevard to give stretching presentation at the Running Camp. 5 miles by myself at Cove Creek in 32 minutes. Hot and humid.

Monday, July 26th - 5 miles on Treadmill at YMCA. Felt good for the most part. Foot hurt afterward though. Pretty sore once it tightened back up.

Thursday, July 29th - Ran 7 miles in old orthodics. Felt okay, but started to get blisters in the middle. Foot way sore afterward.

Monday, August 2nd - 15 minutes on the Eliptical Trainer at the YMCA. Lifted weights

Wednesday, August 4th - 22 minutes on Eliptical Trainer, 15 in recline bicycle, weights

Thursday, August 5th - 22 minutes on Eliptical Trainer, 10 in recline bicycle.

August 7th - 17th - In Katoomba and Sydney, Australia for the City to Surf 14k.

August 27th - 6 miles with Jim Cooper from the Central Y. TTR was 40 minutes.

August 29th - 8 miles with Stewart Ellington at McAlpine Greenway, 1:00 TTR, felt okay, hot!

September 10th - Received 2 cortizone shots in the foot (one in the bursa on the heel and the other in the plantar)

September 23rd - 7 miles on Selwyn loop from the house. Ran some unstructured fart-lek. Felt pretty good, TTR was 46 minutes.

September 26th - McAlpine Greenway, 1.5 mile warm up, 5 X 3 minutes with 1 minute recovery with Stewart Ellington, humid, felt pretty good and controlled. First structured workout. I was pleased, I'm not in that bad of shape. TTR was 43 minutes. 7 miles total

September 27th - 4 miles in the AM with Cooper from Central YMCA, 28 minutes TTR

September 28th - AM, 4 miles with Cooper from Central YMCA at 6:00 am, easy pace, PM - 6 miles with Stu Ellington from Central Y. TTR was 38 minutes. Tired.

September 29th - 1.5 miles warm up to Tranquil Hill, 8 X 400m hill at up tempo, 1.5 miles down. Was originally thinking 10 hills, but 8 was more than enough. Legs heavy, tried to concentrate on knee lift. Humid! 7 miles total.

September 30th - AM, 4.5 miles run with Cooper, 26:00 TTR, PM - 4 mile run with Ron Skufca, easy pace, 29 minutes.

October 1st - AM, 4.5 miles run with Cooper from Central Y, 6:45 pace. 25:40 TTR

October 2nd - AM, McAlpine Greenway, 8 minute warm up, 5 X 3 minutes with 1 minute recovery. Ran with Stewart Ellington. Felt pretty good, powerful! Cooled down 4 miles total afterward. Watched the start of the Wendy's invitation, spoke with Jim Cooper a little who was working the meet and then headed home. 9 miles total.

October 3rd - AM, Ran 10 miles with Stewart at McAlpine for 1:02. Felt a little rough. Quads were a little tight.

October 4th - PM run from house to the Central Y. Lifted weights then ran home. 1:00 total. Was running at a fairly good clip. 9.5 miles

October 5th - AM run with Cooper, 4.5 miles from Central Y. Beat! 27 minutes TTR. PM run with Stewart from Central Y on Selwyn loop. Ran easy. TTR was 41:30