Monday 5/11
Afternoon:
Dynamic Warm Up
10km in 47 Minutes
notes: Trail was sloppy and wet today
Night:
15 Minute Sauna
Tuesday 5/12
Afternoon:
Dynamic Warm Up
1X300m @34.9 with 8 Minutes Recovery
4X200m @(24.9, 25.8, 25.5, 25.5) with 6 Minute Recovery
notes: Felt good, limited discomfort in the knee, I eased up on the 300m which gives me a good feeling for the 400m.
Night:
Dynamic Movements
1X3 Snatch @30kg
3X1 Snatch @50kg
3X3 Squats @70kg
3X3 CGRDL’s @50kg
1X15 Hanging Knee Raises and Bicycles
Wednesday 5/13
Afternoon:
Dynamic Warm Up
8X300m(44,44,45,44,43,44,42,44) with 3 Minutes Recovery
notes: Solid intensive tempo session, now its time to rest for this weekend!
Thursday 5/14
Afternoon:
9km Run in 39:11
notes: Felt good except for major cramping in my right calf…
Friday 5/15
Afternoon:
Dynamic Warm Up
8X100m @15s with 60s on grass barefoot
2 4x4 hand-offs
Friday 5/16
NC 4A-Mideast Regionals
4X800m: 7:52.04e (1:58 split)
800m: 1:56.23e
4x400m: 3:26.90e (48 low split)
Notes: It was a great meet today. I did what I needed to do and gave us a lead on the 4X800m which we won and will be the number one seed at the State meet next week, we should be able to go sub 7:50. The 800m I was kinda nervous beforehand but things went pretty good I went through in 58 which is very slow for me and came back in 58 with a very strong last 200m. The 4x400m may be the most glorious moment all year. We were seeded 8th and needed to finish top 4 to advance which would require a pr. We did it, we got out and stuck with the pack on the first three legs and and I anchored it home passing 2 teams on the anchor to secure our spot.
Saturday 5/17
Afternoon:
5km Run in 20:30
Monday 5/18
Afternoon:
Dynamic Warm Up
5X200m @25s with 3:00 recovery
notes: Nice quick session, wind was strong
Night:
Dynamic Warm Up
4X5 Vertimax with 4 Cords @ 5:5
3X1 Snatch @40kg
3X3 Squats @100kg
3X5 SGRDL’s @40kg
3X15 Hanging Knee Raises
notes: Felt like going a bit heavier in the squats to avoid loosing too much strength
Tuesday 5/19
Afternoon:
Dynamic Warm Up
10X100m @15s with 60s recovery on grass barefoot
notes: Felt good, hit most in 14s with a couple in the 13s
Wednesday 5/20
Afternoon:
Dynamic Warm Up
5X300m @41,42,42,42,42.5 with 3 Minute Recoveries
Night:
Dynamic Warm Up
1X3 Cleans @40kg
3X1 Snatch @40kg
3X5 Squats @50kg
3X5 RDL’s @40kg
3X12 Hanging Knee Raises
Thursday 5/21
Afternoon:
Dynamic Warm Up
10X100m @15s barefoot on grass
notes: Felt good some were in the 13 range and almost all were below 15
Night:
5 Min Bike
3X3 Bench Press @135lbs
2X6 Dips
3X5 Seated Cable Row @100lbs
2X6 Pull-Ups
2X12 Tricep Rope Pressdowns @50lbs
2X12 Cable Straight Bar Curls @50lbs
2X10 Two Way Shoulder
30 Minute Sauna
Friday 5/22
Off In Preparation for States Tomorow
Saturday 5/23
2009 North Carolina 4A State Meet:
4X800m: 7:48.78e 2nd Place to New Bern (1:55 split)
800m: 1:56.46e 4th Place
4X400: 3:24.92 11th Place (48 low split)
notes: Well the 4X8 was a narrow loss and kinda a bummer, nobody ran anyone fast on the first leg so I led wire to wire, unfortunatately I did not give us a big enough lead and the Hendrix twins ran us down. The 800m was not very fun, my legs felt awful and I ran 58s splits for both laps (not my style) I gave it a big kick at the end but I comes down that I had a lack of preparation for the 800m at this point. The 4x4 was a fun race, nobody expected us to make it this far but we did and continued to pr, I probably should have gone out a bit more conservitively but the adrenaline took control…
Sunday 5/24
Afternoon:
Dynamic Warm Up
10km Run in 44:37
So my High School Track career has ended, it has been a career with highs and lows and many surprises. I came out freshman year with ambitions to be a 100m runner, it took one 4x4 relay to change my life. I have run everything from the 55m to the 3200m as well as some XC 5k races. I don’t think I would be the person I am today without track. My ambitions now are to become a national caliber 800m runner in college. I will be attending the University of Wisconsin next year, and the way things look I will probably become a full time 800m guy instead of a 400/800 guy. Until then I will continue to run summer track for Track Eastern Carolina, with ambitions of running 3:06 in the 4X4 and trying to get down to 1:52 in the open 800 by the end of summer.
Monday 5/25
Afternoon:
Dynamic Warm Up
Hills
350m, 350m, 350m 300m (55, 50.X, 51, 48) with 10, 12, and 14 minute recoveries
notes: Felt pretty good, a little tightness in the knee still but no where near what it was a few weeks ago. There was intermitent rain and it was super humid today 
Night:
Dynamic Warm Up
4X5 Vertimax with 4 Cords @ 5:5
3X1 Snatch @40kg
3X3 Squats @100kg
3X5 SGRDL’s @40kg
3X15 Hanging Knee Raises
notes: My strength feel awful right now and I was not in the mood for oly’s but still an alright session.
This Saturday I will be running in Atlanta in a big invitational with my club TEC and I will be doing the 800m and the 4X400m. Our 4X400m should be rediculous this summer… 
damn, 3:06 huh? Sounds like your club has some talent…
Tuesday 5/26
Afternoon:
Dynamic Warm Up
10km Run in 42:36
Wedneday 5/27
Afternoon:
Dynamic Warm Up
4X5 Vertimax with 4 Cords @5:5
5X50m Hills with 2:00 Recovery
3X1 Snatch @40kg
3X5 Squat @60kg
3X15 Hanging Knee Raises