March 7th - Davidson College X-C course, ran for 1:20, first 40 minutes with Jim Cooper. Felt really good, beautiful day.
March 8th - Carter-Finley Stadium, Raleigh, NC - 3 mile warm up. 10 X 300m hill with 300m recovery, very windy. Felt good. Feel like I'm finally starting to come out of the slump I've felt like I've been in. Avg - 51. 14 minutes cool down.
March 9th - Ran 5 miles over 40 hurdles on NCSU intramural field. Felt okay, afterward I ran 3 miles around Dorthea Dix Hospital. Nice afternoon, windy.
March 10th - 3.5 miles warm up - 20 minute threshold run at 5 minute per mile pace. Ran it on Desert Road out by fair grounds on to Hillsbourgh and around campus. Win was howling, but did tempo with most of it at my back. Got stopped twice at intersections for 30 seconds each. Felt fairly decent, legs are a little tired. 1.5 miles cool down.
March 11th - 8 miles out through Dorthea Dix and into Centenial Campus area. Felt really good, especially at the end. Running time was 50 minutes.
March 12th - 2.5 miles warm up - 4 X 100m strides, 3 X 1000m (40 sec. recovery) 400m jog, 4 X 400m (200m recovery), 400m jog, 3 X 1000m ( 40 sec. recovery) 2:47, 2:47, 2:47 - 62,62,62,61 - 2:46, 2:48, 2:48 - 1.5 miles cool down. Felt good, slight wind, struggled a little on the 5th 1000m. Drove to Washington, D.C., snowing the whole way.
March 13 - Washington D.C. area - 1.5 feet of snow. Cross Country skied for about two miles. Not real taxing. Did not run because of danger of slipping on ice.
March 14th - Drove back to Raleigh from Washington, D.C. Ran at night, very cold, teen's. Ran 8 miles around Hillsbourgh, Method, Gorman, Avent Ferry. Felt okay. Arch is a little sore.
March 15th - Chapel Hill Track - 2 miles warm up, 10 X 300m (100m recovery) 45's & 46's, last 43. Felt good, very cold, slight wind. Struggled a little at the end, had to take a little more time on recovery. 2 mile cooldown.
March 16th - AM run of 4 miles. PM - Chapel Hill - UNC Track, 3 miles warm up, 4 X 800m over 2 hurdles in 1st 200m and 3 rd 200m. (400m jog recovery) 2:10, 2:13, 2:09, 2:10 - 2 miles cool down. Felt okay, tried to concentrate, had to put hurdles in 4th lane, bit of a pain! I don't really feel right about taking so much rest, but with 2 workouts back to back, and the pace, I felt like I needed too! It's just that it feels like the workout has no substance to it when I take that much rest. I'm really feeling confident about Friday at Wake Forest. I'm going to crush the 1500m. Just sit through 900m to 1000m and then crush them!
March 17th - AM run of 3 miles with Brindle on grass. PM run at Dorthea Dix - 7 miles, very muddy and drizzling. Felt a little tired. Started out with Todd Lopeman, finished by myself.
March 18th - Around campus to Method Rd. and back through campus. Cool and Windy - 5 miles total.
March 19th - Wake Forest Relays - Winston - Salem, NC 4 mile warm up, 2nd/3:53.4 - Windy and cool. Went out conservatively. Got stuck in lane one, so I went out easy and worked my way up. Sat in third place until 1000m, then took the lead, held lead until last 2 m, got nipped at the line by George Yainnelis from Greece, by way of Kentucky. Couldn't go any faster at the end. Ran 59 last 400m. Felt really strong and in control. Would have liked a faster pace out the door. Felt like I'm capable of running much faster. I'll be ready for Florida Relays next week!
March 20th - Carter Finley - Ran three loops around Stadium fields. Felt pretty good. Nice pace, 1 hour plus. Not too many aches and pains.
March 21st - Long run - Dan's loop 12 miles, Nice day, high 60's, slight breeze. Felt fairly good. A little tired towards the end. Running time was 1:13.March 22nd - 2.5 miles warm up.
March 22nd - UNC Chapel Hill Track - 4 X 150m (50m walk) 4 X 300m (43.7, 44, 44, 43.4) 100m recovery, 4 X 200m (27.7, 27, 28, 29) 110m recovery - Felt good on all of fast stuff, was trying to hit slower times, but got locked into fast of a pace. I've noticed that when I do faster type stuff, I seem to need more recovery. I just don't respond to the short rest the way I do with longer type stuff (ie. 1000m, miles) 1 mile cool down. Did some water jumps into sand as well, about 7-8. They weren't all pretty but acceptable for next Saturday.
March 23rd - Ran 8 miles on Glenwood Loop. Felt shitty at start but okay as time went on. Overcast, nice temperature.
March 24th - Travel from Raleight to Orange Park, FL. Straight to workout. Ended up having to workout at Orange Park H.S. due to a meet at Florida Community College. Asphalt Track - 1/2 mile warm up, 4 X 800m (3 hurdles in first 200m) 40 to 50 seconds rest between 2:15, 2:14, 2:11, 2:15 - 1 mile cool down. Felt okay, a little faster then I had planned. I'm just caught in this grove of a fast pace.
March 25th - AM run of 4 miles. PM run 4 miles up to Camp Johnson road and back. Both Runs 25 minutes long.
March 26th - Easy run at night, up to Blanding Blvd. on Camp Johnson Rd. and back. Felt awesome!
March 27th - Florida Relays, Gainesville, FL - 3 mile warm up, 3000m Steeplerchase - 1st/8:55 Won by 25 seconds. No competition and very windy. Kind of dissapointed that I didn't get a TAC qualifying time. I know I'm in shape to do it. Was on pace thru 2000m but fell off at end, led from start to finish. Splits - 66, 2:14, 3:23, 4:34, 5:47, 8:55.5 - 2 mile warm down.