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February 18:
(3 x 1000, 3:45, 3:47, 3:38, Abs) First true interval workout of the year. Times weren’t very fast. They equate to about an 11:45 3200, ouch. I know faster turtles. But I guess that is to be expected since I haven’t trained in 3 months. The adducter doesn’t hurt at all, which is very good. My legs are sore as anything though, so I need to work on that. It’ll come with time.
February 17:
(3.5, 23, Abs) Good distance run. Longest run of the year, mile and minute wise. Adducter is feeling good and I am very pleased. My legs have no strength but aerobically I am fine. Thats a good thing, I can get leg strength back soon. Im feeling good once again!
February 16:
First track workout of the 2004 season. Went fairly well for being crippled all winter. Ran 2 poles, went back 1 on the FRA track (about 100m sprint, 50 m Jog) with 3 lap warm up and 1 lap in b\t 2 sets of poles, plus 1 lap cooldown. Total for day:2.5 miles






November 17:I GET TO WORKOUT AGAIN! 2 WEEKS OF HELL IS OVER. I swam 2 laps, aquajogged 1 min 1 min off, for 4 mins, and then swam 4 laps. Good first workout, felt good to athleticly push myself! Signed with XU today, I am glad I know where I am going and it feels good to know I get to run next year.

Total for week of November 10-16:0 miles 2/2 of recovery weeks.
November 16:Recovery
November 15:Recovery
November 14:Recovery
November 13:Recovery
November 12:Recovery
November 11:Recovery
November 10:Recovery

Total for week of November 3-9:0 miles 1/2 of recovery weeks
November 9:Recovery
November 8:Recovery
November 7:Recovery
November 6:Recovery
November 5:Recovery
November 4:Recovery
November 3:Recovery

Total for week of October 27-November 2: 17 miles. An extremely low mileage week, but it culminated in a state title so I have no complaints!
November 2:Recovery
November 1:STATE CHAMPIONSHIP. Lets just say 4 PEAT! I ran terrible, but we all ran well enough to win by a whopping 2 points over Elizabethton, 104-106. It was nuts. I emptied the tank and everyone the team ran their hearts out. It feels awesome to prove everyone wrong. EVERYONE.
October 31:(3, 20:18) Pre meet. The team seems focused and is full of desire. TOMMOROW IS THE DAY
October 30:Pre meet off day
October 29:(3, 20:10) Morning run so I can go with the girls to Chattanooga this afternoon. I visualized the race on Saturday, and Im ready to go. Saturday could not get here faster.
October 28:(4, 25:55) Simple run, just enjoying the week, relaxing for saturday
October 27:Hill Circuit at Steeplechase. It was a complicated workout on the last 800m, that I wont diverge into, but I destroyed it. It felt like I had raw speed sprinting up the hills and down

Total for Week of October 20-October 26:24.5 miles. Low mileage, which is good, Im tapering for state, Big week this week. I need to stay focused and build off of Region
October 26:Off Day October 25:(51:31, 8) YHT. This is why I run.
October 24:(3.5,24:32)NRW run. Always relaxing. We inducted the Seniors, Giglio, Reuben(who almost guessed it), and Mark Mills. It was good stuff. My legs felt really sore.
October 23:REGION CHAMPIONSHIP 16:54, 7th Place. WE WON AS A TEAM. We killed David Lipscomb, 35-59. Our team really came together today and we ran for eachother and the results were awesome. It felt good to win again, and the victory lap was hilarious as Hudgins stomped after us. haha. I think I can go faster, I was cruising.
October 22:(3, no time) Baby, Im ready to go.
October 21:Pre Meet Off Day
October 20:1 mile w\u to track, 4x800, 1 mile c\d back to hotel. 800s in 3:14, 3:12, 3:12, 3:08. Apparently Kev changed his mind about the times b\c the rest of the team ran a whole lot faster than what he told me. O well, I enjoyed the workout in the dark, trespassing on a Cincinnati high school track at 6:30 in the morning

Total for Week of October 13-October 19: 25.5 miles, Decent week of mileage, ugly race on thurs, but Ill recover. Really loved Xavier, I think Im going to run there. My mileage would have been much higher runningwise had I not rode the bike on Saturday, but I think itll be better for me in the future.
October 19:Off Day October 18:Incumbent Bike for 45 minutes b\c it was extremely cold up here and my legs werent responding to that too well muscle wise. Hopefully it allows my muscles sufficient recovery but still gave me a decent workout. October 17:(2, 15:33) Short run becuase I needed to get out of town to go visit Xavier. Really easy, kind of relaxing I must say
October 16:METRO CHAMPIONSHIPS 17:00 at Steeple. Not so good a race. I went out way to fast. I dont know my splits, I dont want to know my splits. I need to race smarter. My body needs more energy too, I didnt eat enough before the race b\c I was afraid of what to eat at Jersey Mikes.
October 15:(3.5, 25:46) Good premeet day, I feel strong, Hopefully tommorrow goes well.
October 14:Pre meet off day
October 13:Morning: (3.5, 24:34) My legs felt strong and carried the run at a solid pace. Afternoon: Hill Circuit. 6xhill. Total for afternoon was 5 miles with w\u and c\d. Hill workout went well, i really got a nice burn going in my legs.

Total for Week of October 6-October 12: 29.5 miles. Still solid low mileage, other than the ugly workout on saturday and my accident on fri, good week.
October 12:Off Day
October 11:800m w/u at Steeple. 8x800 on the course. It was not a good workout i must say. I did not run well. Maybe it was b\c the accident, but w\e it was i need to get better.
October 10:Not a good day. Some dude decided to park in my lane, and consequently, KABOOM! Due to extreme soreness, no run.
October 9:Morning run where I did 6 laps of jog the straights sprint the curves. It was pretty solid workout, alone, the way I like it. Total workout was about 3 miles with warmup and cooldown.
October 8:Morning: (3, 21:43) Good run. Legs were full of lactate acid at the start, but got better as the run went on. Random shooting pain behind my left knee. Afternoon: (5.5, 38:06, 8 Strides) Fast paced run with a combo of Horse Trail and some random roads around the Neeple. Legs felt semi-strong. The random shooting pain behind my left knee returned briefly, dont know why
October 7:4xmile on the track. 5:29, 5:30, 5:31, 5:29. Only two 400 splits were off the entire workout. The last 2 miles challenged me, but I sucked it up and dealt with it. 16:30 3 mile pace so I know I'm poised to go under at least that if not 16:20 come Metro. The sub 16 goal is back on
October 6:Morning:(3, 23:34) Good run right around 7 minute pace, just looking for some easy mileage and I found it. Afternoon:(5.5, 36:02). Fast paced run with who other than DAN. Of course he struggled very little with the pace, which was 6:30 or so. My legs felt strong and continue to get better!

Total for Week of September 29-October 5: 27.5 miles. The mileage is starting to tone back a bit, not that it has ever been high this year(grrr). I felt strong on tues and strong on both thurs and sat. A new gear is beginning to emerge within me and I need it!
October 5:(4, 32:34) Legs are heavy, but not that bad. It always sucks running at Crockett anyways. Its too flat. Tough week ahead with lots of speed!
October 4:Pyramid workout at the Neeple. 2:00/30/2/60/2/90/2/60/2/30. Good Workout. From 90 on I felt like I had another gear. The gear I have been searching for. Hopefully I can build on this workout and kick a lil ass at Metro on the 17th
October 3:Off Day for SEARCH!
October 2:16x400. All splits were b\t 76(downhill) and 85(uphill). I felt strong during the workout. The last few uphills put me in considerable distress, but I dont think I emptied myself like I should have b\c I ran a 72 last 400.
October 1:Morning: (3, 20:14) Legs are feeling heavy from yesterday. Good to get a morning run in tho! Afternoon: NRW! JJ, Mayo, and Cold Cheese were all inducted. Total of a 5mile run, on and off the whole way. JJ fell off the NRW and some of the guesses were the best ever.
September 30: DISTRICT CHAMPIONSHIPS 16:45 at Vons Gap. Splits were 5:20, 11:20, 5:25. The first half mile was very fast, sub 5 pace. I was very pleased at the end tho. Finishing the race, my legs burned like no other, a good sign. I felt like I actually raced instead of trying to hit a time. I got 9th place and our team got 4th to FRYAN, MBA, and DL. Im not too worried a\b FRYAN or MBA, but we need to catch Lipscomb soon. Everyone ran very well today, PR's all around.
September 29:(3, 21:24, 4 strides) Good pre-meet run in the morning and strides in the afternoon. My legs felt much stronger today than they have in the past week or so! We shall see tomm.

Total for Week of September 22-28:31.5 miles. Im still stuck on this low 30s mileage. Dont know why. O well its a\b to drop into the 20s with the addition of speedwork in the near future.
September 28:(3, 24:12, Abs)Felt good to get the crap out of my legs. There was a lot in it. Ran at Crockett Park. Looking to feel better tomm.
September 27:PATRIOT INVITATIONAL. 18:45 5K on a helluva hard course. Massive hill at the 2 mile mark. I got mooned by the dude reading splits at the 1.5 mile. Thats a first. I felt like crap in the race. This week has been killer on my legs. On the bright side, we won the meet as a team! It was killer. We came down looking for a middle of the pack finish and WON. We won the A/AA/AAA race. It doesnt get any better than that.
September 26:Travel Day to Atlanta
September 25: 8x4x200 on the track plus 800m w\u and 800m c\d. Workout went well. For the first 3 mi I hit 39-42 secs for each one. This wasnt really a speed workout, but more of a pace workout before our race on saturday. For the last 800 I went, 36, 37, 38, 31. Just going all out for the last half. I felt strong all the way thru. Im excited a\b saturday, but Im not sure how strong my legs will be after this w\o.
September 24:Morning:(3, 21:53) Legs are very sore from yesterday, I think the constant pounding on the asphalt didnt help. Afternoon: (7, 48:00, 6 Strides) I ran the newly dubbed, PE loop from Steeple to Edwin and then up the abandoned hill and down. Legs felt much better and much stronger. The run was very peaceful as I ran the way I like it, alone. My training is improving, its almost as if I am beginning to ascend my peak.
September 23:DISTRICT RACE 3 mi-17:19. Race went much better than TN Classic. Everyone on the team either matched their times or improved upon them from sat, which is amazing. Everyone made it under 20:00 today too, which is awesome. I felt pretty solid, splits were 5:41, 11:32(5:51), 17:19(5:47). Good stuff. Mark Mills wanted to make a point and made us run 8 hills on the back of VG. Quite fun. I feel strong for saturday and the season looks much better
September 22:(4.5, 34:12, Abs) Ran the Overton Loop as a team for once. I got backsmacked for the first time in a long time and it hurt like no other! O well I deserved it for splashing the time in a massive puddle. Run was a nice pace. It was prolly a bit more than 4.5 but not quite 5. Maintained a solid pace all the way.

Total for Week of 15-21:32.5 miles. Im kinda stuck on this low 30s mileage. Dont know why. I need speedwork. Lactates, V02s, hills etc. I NEED IT
September 21:(8.5, 58:57, 3 strides) Nice LSD with Cowan. Ran a random route around Cheekwood, NRW, down the Boulevard and Page Road. Felt OK, legs were a bit heavy from yesterday.
September 20:TENNESSEE CLASSIC 17:20 at Steeple. Humid Day. Race was packed with 315 runners. I couldnt make a move if I wanted to and the race went out fast as hell as everyone was going for position and then the slow folks clogged the course. There was no pack, runners 15 thru 200 ran together. Splits were 5:35, 6:10, 5:35. Relatively please with the 1st and 3rd miles. I have to bring that 2nd mile down big time. I have a lot of room for improvement. I need speed work. I dont why the hell we havent done it yet.
September 19:(3, 21:23) Pre-meet run at FRA. Everything in my body feels very sore. I even skipped strides today, not good.
September 18: Off Day to prep for TN Classic on Saturday!
September 17: Morning Run: (4, 28:42) Good early run, I know ill feel it later today, it was too slow. Afternoon: (5.5, 40:33, Abs) Legs were a bit heavy, but not too bad. It was a good run on Steeple, down CC and back.
September 16:DISTRICT RACE Total Time:19:18 I paced Kyle Patterson to a two minute PR! Splits were 6:33, 13:21, 19:18. Kyle cramped up at the end, but still ran awesome! I added a 1.5 mile cooldown to add to my mile warmup.
September 15:(3.5, 24:34) Morning at FRA. It will be my only run of the day b\c it is pre-meet, Girls soccer, and my ankle is still quite swollen!

Total for week of Sept 8-14:Interesting week of pretty solid mileage (32 miles) Injuries near the end of the week killed me. O well, ill be back from them soon!
September 14:Off Day
September 13:White to Red Trail at PW (4, 30:00)Good run up until I shattered my ankle again. I walked 2.5 miles back to the steps, but the groin felt great today as my other injury!
September 12:Played ultimate at FRA for a\b 40 minutes. Had a great lil day of cross training. Groin decided it was not going to be nice today and i had to skip out on the 2nd game.
September 11:3x10x60m in the sand and 5 hils at the back of FRA. Workout was very challenging. Not so much aerobically, but keeping your form together in the sand is tough. Worked the calves very well, plus the hills were at a fairly blistering pace as I took Cowan in the last 2.
September 10:Morning: Untimed 3.5 mile run at FRA. Legs felt decent, but I think I ran a bit fast for a post race effort. Afternoon: Yeah, I was right, I ran a bit fast in the morning. The legs felt like crap as JJ and I hit (6.5, 52:03, 2 strides). Maybe tommorrow Ill feel better
September 9:DISTRICT RACE Total Time: 17:45. Splits were 5:50, 6:10(12:00), 5:45(17:45). Felt great the whole way. Went out a bit slower with Reub leading the pace in the flying V. Top 5 stayed as a pack thru the second mile with Mayo leading the way for most of it. Third mile was all out. I felt really strong as I passed two FRYAN runners and never slowed down. I discovered I have found my other gear with about 50m left in the race. Now I need to hit it earlier. I know I can.
September 8:Morning Run: (3.5, 25:27) Ran at FRA at a solid pace with Cowan, may have been a bit fast for a premeet day. Afternoon run: (3, 21:37, 4 strides) Good run at VG for premeet, Im feelin ready to go tomm despite the excess lactate acid in my legs.

Total for week of Sept1-7:29.5 miles for the week. Solid fast training this week. Mileage is not as high as I would like it to be, but Ill get it up next week.
September 6:10 miles at Radnor Lake in 65:58. Felt pretty good. Our pace was absolutely hauling(Me and Cowan). Ran from Granny White market to Franklin Road, back, and then to Jimbo's House(Up .5 mile hill at 70 degree incline) Great run, im feeling pumped.
September 5:Played football for an hour or so with an 800m w\u. Ran an 800/400 at a decent pace and then add 3 back hills at FRA. Total for day a\b 3 mi.
September 4:Recovery Day b\c everyone is getting sick with the virus going around school
September 3:Morning: 3.5 in 24:58. Cats and dogs were raining. Felt like Noah building an ark, but my legs were in pretty good shape. Afternoon: 5.5 in 38:04 at Steeple. Still wet and rainy, but not as bad as the morning.
September 2: DRAKE INVITATIONAL. 17:53 for the 3 mi race at Steeple. I felt alright, Im very happy to finally get under 18 and hit a goal. Im beginning to feel some of my turnover and speed return. 1 mi w\u and 1 mi c\d. Total for day: 5 miles.
September 1:3 miles in 22:32 with 5 strides. Ran in the neighborhood. Could have fried an egg outside if I wanted too, but I felt strong on the hills for once!

Total for week of Aug 25-31:34.5 miles for the week. Good week for the first full week of school!
August 31:Off Day
August 30:YHT backwards for 9 miles in 54:04. Fast, its what I was aiming and I felt pretty good for the most part!
August 29:3xmile at FRA at 615 in the morning. Great run to wake me up. Splits were 6:10, 6:04, 5:50. Felt decent. First time in racing flats. Felt fast, but my turnover still sucks. need to add more strides.
August 28:6 miles in 43 minutes randomly around the Nature Center. Hot and Humid at 4 PM.
August 27:Morning: Another 25 minute run at FRA for 3 miles. Good lil run with some slight leg pain, but nothing major. Afternoon:Official practice rained out. Decided i needed a lil recovery so i only ran a slow mile with my bro for his pre-meet.
August 26:Fartlek at the EW airplane field in the 100 degree heat. .5 w\u. Basically a 3xmile b\c of the heat. 6:04, 6:10, 5:55. Shows what im capable of. Total for day=4 miles.
August 25:Morning: 25 mins at FRA for a slow 3. Afternoon:5 miles in 36 minutes at VG. It was a random run. I could feel how tired I am for the first time in a while. Im gonna tone it back tomm.

Total for week of August 18-24:Good solid week of post-camp mileage. I wish I could have upped it a bit, but I'm afraid to b\c of getting hurt
August 24:Off Day
August 23:LSD on YHT in 64:58 for 9 miles. Good run to recover with. I have been needing this for a while. I think the whole team needed it.
August 22:5 mile morning run in 34:58 at FRA. Fast run with Cowan.
August 21:First Day of School. Strides meet. 1 mile w\u, 3 mi(19:10, went out too fast), and 3.5 mile cooldown to vent. Jump circuit and Abs after. total for day=7.5 miles.
August 20:Pre-Strides at VG. Ran the course at an easy pace. Weather is hot and humid. 2 strides
August 19:Ran a fast 6 miles with Cowan. 6 strides at VG afterwards.
August 18:3 mile fartlek at Steeple. Really random sprints(Gate-1.5 mile, Outside curve to bridge, gravel road, last 400). Legs felt slow, but base is huge.

Total for week of Aug 11-1734 miles. A little bit more than I wanted in my first week back, but Im still feeling good.
August 17:Off Day
August 16:5 in an unknown time on Pink trail today. Ran with no watch b\c i wanted to run on how i felt. Felt alright.
August 15:6 miles in 42:35 today. Last day of camp. Felt pretty worn out, but such is life at Camp
August 14:Morning:6 mile run in approx 41 mins today. my watch broke so im guesstimating. Afternoon: Nice game of ultimate plus a trail run for a\b 2 miles. Felt good. We won the game!
August 13:Morning: 4.5 miles in 29:00. Ran the last mile in sub 6:00. Felt pretty solid. Afternoon: 4x200 relay for fun in the absolute pouring rain. Couldnt even see.
August 12:4 miles in 29:56. First day of camp today. Felt pretty solid. Ran by myself. :-)
August 11:Damn, I got to run today. Felt good. 3 miles at VG, no time b\c i dont want to know it. 6 minute abs at the end. Camp tomm.

Total for Week of August 4-10:40 miles on a bike.
August 10:Off Day
August 9: 45 minute interval bike ride for 11.5 miles. I think im healing. running on monday hopefully!
August 8: Off Day
August 7: 30 minutes on the bike. Goal was to recover from solid rides I've had recently. Played a little futbol. Groin feels great!
August 6: 35 minutes on the bike. Rode a\b 11 miles. Good solid ride. Worked up a nice sweat in the saune they call me house with no AC.
August 5: Coach Kev has banned me from running until camp next tuesday. I was gonna run in some new shoes today, but Jay stood me up so i rode the bike for 25 minutes and then I moved my muscle wrong and it hurt.
August 4:10:20 for what was a\b a mile in half. I really should be running more, but injuries tend to make that hard. Glad to run again tho!

Total for week of July 28-August 3: 3 miles running and a\b 18 miles on a bike. Cross training may have just become a way of life for me.
August 3: OFF
August 2: OFF
August 1: OFF
July 31: Another 30 minute bike ride on Kiawah. Im really enjoying these rides. I might have a new sport!
July 30: 30 minute bike ride on Kiawah. I think I went a\b 8 miles but im not really sure. Right leg didnt hurt
July 29: OFF
July 28: 3 miles on the beach in 20:08. Run was ok, but right leg was throbbing afterwards. Switching to cross training on bike and in pool.

Total for week of July 21-27: 4 miles :-(
July 27: 15-1 Push-ups/abs
July 26: 10-1 Push-ups/Abs
July 25: OFF
July 24: OFF
July 23: OFF
July 22: OFF
July 21: 4 miles in 26:32 from VG to Steeple. My right leg killed. Supposed to run 5-7, but no way it was happening. Decided to move week off up a week.

Total for week of July 14-20: 34.5 miles. Good week, upped the mileage finally!
July 20:9 mile Horse Trail Backwards in 54:01. Ran a pretty slow recovery pace. Felt a little tired, but nice and recovered now. Good stretch afterwards!
July 19: Ran an 8K this morning at Crockett Park. Felt good. 6:15/6:15/6:15/6:15/5:30ish. Overall time was 30:53. Outkicked Cowan at the end. Turned in a 7.5 mile day. Good stuff
July 18:3 miles at FRA in 21:46. Felt ok, JJ and I ran together b\c we are both running 8Ks tomm. 15-5 Pushup ab workout.
July 17:4 miles in 26:17. Ran the EW loop. Felt good, Ive been hammering out some miles lately at very solid pace. 4 strides and abs
July 16: 6 miles in 39:44. Steeplechase course to Vons Gap and Back! Started with Puff and Mayo and they dropped off pretty early. Felt Pretty good. No pain in the right leg. 4 strides at the end.
July 15: Got some R & R
July 14: 5 miles in 33:33. Ran the loop from steeple to edwin warner and down blue/cc back to steeple. Speed was good, but leg is throbbing! 20-10 Pushups/ABS afterwards.

Total for week of July 7-13: 27.5 miles. Good week after YLC.
July 13: 5 miles in 36:14, plus 2 strides. Ran the 1st mile or so with Beth, and then continued on afterwards and picked up the pace. Good run, but really hot and humid
July 12: 9 miles in 57:56. Started out with Austin and crew, dropped behind them a\b 5 miles in. Good run, and great experience. Pace was a\b 6:30.
July 11:Morning: Ran 5.5 miles at an wasy pace. Felt like 100% crap b\c i only had 6 hrs of sleep the night before.
July 10: Morning: 5 miles at 7 min pace. 4 strides, 20-10 Pushup/Abs. Felt pretty good to be running after 4 days off b\c of groin and YLC Night: 3 miles at 7 min pace again. 4 Strides. Feeling the morning a bit but its all good.