Born
6/17/72 and raised in Winston-Salem, NC. Went to Mount Tabor High School
where he graduated in 1990.
Went on to run at Wake Forest University in Winston-Salem, NC. Brunt was All ACC in Cross Country twice
Born
6/17/72 and raised in Winston-Salem, NC. Went to Mount Tabor High School
where he graduated in 1990.
Went on to run at Wake Forest University in Winston-Salem, NC. Brunt
was All ACC in Cross Country twice
Track and Cross Country PR's include:
1500 3:44.3 (relay) 3:46.69 (open) 3000 8:05.88 (indoors) 5000 14:00.69 (outdoors)
8k Cross Country 24:19
Road Bests
8k Road 23:47 5k Road 14:31 15k Road - 48:48 Half Marathon - 1:11:02
Brant's other accolades include:
National high school mile indoor champion - 1989
ACC champion in the mile and DMR, indoors (1995)
2-time all ACC in X-Country 4-time all-ACC in indoor
and outdoor track
NCAA qualifier in 5,000 outdoors (1994)
NCAA qualifier in 3,000 indoors (1993)
Ran in 3 NCAA Cross Country Championship meets
Ran with brother Kyle in the US Junior World CC championship meet
in Antwerp, Belgium.
Year 2009 Training Data
Week 1
1/1 6 steady at TCTC Hash Run
1/2 3.5 mile easy cutdown on treadmill
1/3 3.5 mile easy cutdown on treadmill
1/4 Off
Week 2
1/5 4 miles moderate, plus 1.5 hours of basketball.
Body is hurting.
Tuesday - off, hurting
Wednesday - 3 easy, hurting
Thursday - weights, swim
Friday - 5 moderate around Tanglewood
Saturday - 4 mile cut-down on the treadmill, down to 5:30 pace in
the last 400.
Sunday - 4 easy around the Gardens, right leg/knee hurting, stopped
early.
Week 3
12 miles this week
Week 4
17 miles, leg better
Week 5
Monday basketball for 1.5 hours
Tuesday 3 easy on the treadmill, body tired.
Wednesday 4 moderate cut-down on the treadmill. 5:58 last
mile, got to 5:10 pace in last 200 meters.
Thursday - 0
Friday 4 steady around Tanglewood
Saturday 3 cut-down on treadmill, 5:52 last mile, got to 5:10
pace in the last 200 meters.
Sunday 7 very easy.
Week 6
Monday full-court basketball for 1.5 hours, messed up left wrist.
Tuesday 3 easy on the treadmill.
Wednesday 4.5 cut-down the treadmill. Last mile probably
5:45-5:50, got to 5:10 pace for the last 200 meters.
Friday 6.5 moderate with Mark Uren.
Sunday 8 easy/moderate with the Goat. Legs tired at the
end. Extremely hilly run.
Week 7
Monday off, didnt play basketball because of wrist.
Tuesday off, traveling.
Wednesday 5 steady around Tanglewood, felt decent.
Friday 6 moderate around Tanglewood.
Sat. 3 easy on the treadmill.
Sunday 3 easy on the treadmill, left knee hurting.
Week 8
Monday 1.5 hour of half-court basketball, wrist better.
Tuesday 4 miles on the treadmill 7:50/6:47/6:13/5:42 (got down
to 5:00 pace in the last 200 meters) Felt okay.
Wednesday light leg weights
Thursday 5 moderate around Tanglewood. Felt good.
Friday - 5 easy around Tanglewood with Jon Russell.
Saturday - 3 easy on the treadmill.
Sunday - 7.5 miles total. Warm-up to the Wake track, 8 * 100
strides
with 100 jog, avg. 16ish, last one in 14.3 6 * Deacon Blvd.,
averaging 44. Warm-down. Legs baked.
Week 9
Monday 1.5 hours of full-court basketball
Tuesday off, legs hurting.
Wednesday 4 moderate on the treadmill, 6:10 last mile. Legs
sore.
Thursday - 4 easy around Tanglewood
Friday - 4 cut-down on the treadmill, last mile in 5:33, got down
to
5:00 pace at the end, didn't feel smooth.
Saturday - 10 easy on Pub Run.
Sunday - off, left ankle hurting.
Week 10
Monday 3 easy
Tuesday 4 cut-down on the treadmill. Last 2 miles in 6:07/5:30,
5:00 pace for the last 30 seconds.
Wednesday weights
Thursday 6 easy at Tanglewood
Friday off
Saturday 3 easy in the Gardens, felt awful. 75 degrees,
likely allergy related.
Sunday 7.5 total. Warm-up to Wake, 8 * 100 strides w 100
jog, fastest one in 14.0, 400 easy, (100,200,300,400,400,300,200,100
all with 100 jog, probably averaged 72 pace for everything), Warm-Down.
Week 11
Monday 1.5 hours of basketball
Tuesday off, very sore
Wednesday 5.5 moderate around Tanglewood, tired.
Thursday 3 with last mile in 5:53
Friday 3 easy
Saturday 3 easy
Sunday 4 moderate with last mile in 6:06.
Week 12
Monday - basketball
Tuesday - 1.5 easy, knees forced me to stop.
Wednesday - tried to run, made it a 1/4 mile
Thursday - tried to run, made it a 1/4 mile
Friday - off
Saturday - off
Sunday - 2.5 WU, 8 * 100 strides, 100 jog (last 2 in 14.2,14.3),
400 easy, 600 in 1:50, easy jog the rest of the way. (8 miles total)
Week 13
Four 3 milers, One 3.5 miler (knees got better during the work),
Sunday - 2.5 WU, 1 mile of 100 stride, 100 jog, jog 400, 4*300 in
54-55
with 100 jog, 400 easy, 4*300 in 53-55 with 100 jog, 1.5 WD.
(7.5 miles
total)
Week 14
17 miles Monday - Saturday
Sunday - 2.5 WU, 1 mile of 100 stride (last one in 13.7), 100 jog,
400
easy, 5 * 200 in 33-35 with 30 seconds rest, 800 easy, 1600 in 5:18,
800
easy, 5 * 200 in 31-34 with 30 seconds rest, 1 mile WD. (8
miles total)
Week 15
Monday Saturday 4 runs totaling 18.5 miles.
Sunday 2 WU, 1 mile of 100 stride, 100 jog (last couple in 13.7,
13.6) easy 400, 800 in 2:27, ½ mile jog, 9 * Deacon Blvd.,
with last 3 loops in 5:48, 1 WD (8.25 miles total). Did not
feel great on the hills. Left achilles bothering me.
Week 16
Monday 1.5 hours of full-court basketball.
Tuesday off
Wednesday Loop around Salem Lake 46:50. Didnt feel easy,
but definitely more power in my legs.
Thursday 4 easy around Tanglewood
Friday 4 steady around Bethabara, faster last mile, felt tired.
Saturday 4 easy on the treadmill, picked it up in the last mile.
Sunday 2 WU, 8 * 100 stride, 100 easy (7th in 13.2), 800 easy,
100(17),200(36),300(55.9),400(73.6),500(1:32),500(1:32),400(75.2),
300(54.1),200(33),100(15) with 100 jog between each one. Felt
pretty good. 1 WD. (7 miles total)
Week 17
2 runs during the week 1 easy 4 miler and an easy 6.5 miler.
Saturday 4 easy cut-down on the treadmill, last mile in 5:52.
Sunday 2 WU to the track, 8 * 100 stride, 100 jog (7th one in
12.8), 400 easy, 3 sets of 4*300 w/100 jog, 400 between sets, 53-54, last
one in 50.0. 1 WD.
(7.75 miles total)
Week 18
11.5 in three runs. On golf trip and resting Achilles.
Week 19
Two 3 milers, Two 4 milers,
Sunday 7 total - 2 WU, 3 miles of 100 stride, 100 jog (avg. 15
mid-high), 400 easy, 1200 in 3:54, 1 WD. Legs tired. Achilles
still hurting
Week 20
Monday off weights
Tuesday off
Wednesday 4 mile cut-down on the treadmill (7:44/6:36/5:59/5:29).
Felt decent until under 5:45 pace.
Thursday 5 moderate around Tanglewood. Felt terrible.
Weights at night.
Friday 7.5 easy around Bethabara, the bog. Legs extremely
tired.
Saturday 3 easy on the treadmill, felt slightly better.
Sunday (8.5 miles total) 2 WU, 8 * 100 strides, 100 jog (8th one
in 13.4), 400 easy, 1000 in 3:05.2, 400 easy, 9 * Deacon Blvd. (avg. 43),
1.5 mile WD.
Legs still tired. Fitness (or lack thereof, exposed on the
hills).
Week 21
Wednesday 5 steady around the Gardens. Felt decent.
Thursday 3.5 cutdown on the treadmill. Felt terrible.
Friday 8 moderate around Tanglewood
Saturday 4 moderate around Wake.
Sunday 2.5 WU, 1 mile of 100 stride, 100 jog (8th one in 13.1),
800 easy, 3 sets of (3*400 with 100 jog), 400 between sets.
(72,74,74) (74,74,74) (74,74,71.9) 2.5 WD. 9.5 miles total.
Did not feel good.
Week 22
Monday 0
Tuesday 0
Wednesday 5 moderate on the treadmill.
Thursday 4 easy cut-down on the treadmill, last mile in 5:40,
didnt feel great.
Friday 9 easy around Tanglewood. Hot, tired at the end.
Saturday 3 moderate on the treadmill
Sunday 2.5 WU, 1 mile of 100 stride, 100 jog, 800 easy, 6 *200
in 35/30 sec. rest. 1.25 easy, 800 in 2:38, 1 WD (7.5 miles total)
Felt awful.
Week 23
Monday off, weights at night.
Tuesday 4 moderate around Tanglewood, felt better.
Wednesday 5 mile cut-down on the treadmill (7:59, 7:01, 6:25,
5:57, 5:37). Felt better.
Thursday 4 easy, caught in a rainstorm.
Friday 10 moderate, hilly loop around the Gardens, Buena Vista.
Tired at the end.
Saturday 3 moderate on the treadmill.
Sunday 2.5 WU, 1 mile of 100 jog, 100 easy (8th one in 13.1),
800 easy, 600 in 1:47, 800 easy, 600 in 1:47, 800 easy, 600 in 1:43, 400
easy,
3 * Deacon Blvd in 40 with jog around, 1.25 WD. Felt much
better. 8.5 miles total.
Week 24
Monday off, weights
Tuesday 3 easy
Wednesday 5 mile cutdown on the treadmill (7:49, 6:51, 6:21, 5:55,
5:34) Felt allright.
Thursday - 4.5 moderate around the Gardens. Sluggish.
Weights at night.
Friday - 11 moderate around the Gardens/Wake. Tired at the
end. Hot.
Saturday - 3 easy on the treadmill.
Sunday - 3.5 easy at Hilton Head with Steve.
Week 25
21.5 miles most at the beach.
Week 26
Monday 4 moderate with the high schoolers. First morning
of the summer.
Tuesday 5 cut-down on the treadmill. 7:48/6:41/6:15/5:51/5:29.
Felt good until under 5:40 pace.
Wednesday 4 moderate with the high schoolers. Tired.
22 miles in 6 runs. Sick last four days of the week, easy
three milers.
Week 27
Monday - 4.5 easy with the high schoolers. Felt slightly better.
Tuesday 4 easy around the Gardens. Felt bad, still battling
cold. Did some strides, etc. afterwards.
Wednesday 5 moderate with the kids. Felt better, but still
hacking.
Thursday 4 around the Gardens/Graylyn. 7:16/6:32/6:00/6:20.
Felt okay except for continued head cold.
Friday 5.5 easy with the kids.
Saturday 5.5 easy
Sunday 14 solid at Moses Cone. Felt good until 1:10.
Week 28
Monday 5 easy
Tuesday off
Wednesday 5.25 very easy.
Thursday 5.25 moderate. Was going to do a workout, but stomach
cramps caused problems. Split a mile in 6:37, didnt feel great.
Friday 4 easy.
Saturday - 5 total in the Wake Trails, loops of 9:47/9:02/8:42,
½ mile easy followed by strides. Felt better, still not great.
Tired on the hills in the last loop.
Sunday - 10 moderate around Groves Stadium/Fairgrounds. Tired
last couple of miles.
Week 29
Monday - 4.5 miles easy
Tuesday 6 steady around Tanglewood followed by drills. Felt
decent.
Wednesday 5 very easy.
Thursday cut-down around the Gardens/Buena Vista. Felt like
garbage. 5.25 total. 7:30/6:54/6:24/6:27/7:22. Hot, bagged
it after 4 miles.
Friday 5.75 moderate with the kids. Very humid, tired.
Saturday - 5 miles on trails
Sunday - 12 solid at Salem Lake. Cooler, most of the run under
7:00 pace, last mile low 6:00s. Felt good.
Week 30
Monday 3 very easy around the Gardens. Tired. Weights
at night.
Tuesday 5.5 easy/moderate around Tanglewood followed by drills.
Legs still tired.
Wednesday - Cut-down around Gardens/Buena Vista, same loop as last
Thursday. 5.5 total 7:33/6:44/6:15/6:16/6:47/3:30. Hot.
Better than last weekend but still not there.
Thursday - 5 easy on the treadmill. Felt good.
Friday 6 moderate around the Gardens/Graylyn, with 4 15 second
pickups in the last mile.
Saturday 4 mile cutdown on the treadmill at home (7:54/6:43/6:02/5:41).
Didnt feel great but 5:40 pace wasnt too stressing.
Sunday 10 moderate/steady around town, very hot. Last 3
miles between 6:20-6:40. Felt okay, not great.
Week 31
Monday 5.5 easy with the kids. Legs tired.
Tuesday 6 steady. Ran into Glen Mays and ran with him from
the Gardens around Wake and the trails at 6:20-6:30 pace, then ran last
mile at 6:02.
Hot, was talking most of the time.
Wednesday off, traveling.
Thursday 6 moderate around Silver Lake, MI. Felt good
Friday 6 moderate around Silver Lake, MI. Last couple of
miles at 6:35. Felt okay.
Saturday 3 easy. Felt awful. Bread coma.
Sunday 10 moderate around Silver Lake, MI. Felt good
Week 32
Monday 7.25 around Silver Lake, MI bike path. 3 easy/moderate,
2.5 tempo with last 2 miles in 11:50 (very hilly bike path), 1.75 easy.
Felt okay, not great
Tuesday - 5.25 easy around Tanglewood followed by drills.
Wednesday - 5 easy/moderate around Bethabara. Split a loop
at the Par Course in 6:31, ran 4 15 second pickups coming in.
Left achilles getting tighter. Had to stop early due to impending
T-Storm.
Thursday - 7 total. 2.5 WU, 6 * Deacon Blvd. (trails) in 42-43,
1/2 easy, 1 mile in trails in 5:14, 1 WD. Felt good to get faster hills
in.
Mile felt fast.
Friday - 12 with Alan/Mark/John/Robert. Easy until last 3
miles - 6:30ish, 6:00, under 6:00. Got dropped by Alan and Mark
in the last 3/4 but speed is getting better. Pain in right
abdomen, right leg.
Saturday off
Sunday 6 easy on the treadmill.
Week 33
Monday - 5.25 moderate. Was going to do a tempo, but legs
tired in 6:37 2nd mile so bagged it. Extremely hot.
Tuesday - 6 mile cut-down on the treadmill 7:45/6:41/6:07/5:57/5:44/5:33.
6:00 pace felt good, under 5:40 pace remains tough.
Weds. - 3 very easy. Calves very sore, tired.
Thursday 6.25 total (2.25WU, 9 * Deacon Blvd. 42-43, 1 WD)
Felt tired.
Friday 10.5 moderate from Peak. Legs tired.
Saturday off, needed it.
Sunday 4 moderate at the Beach, felt better.
Week 34
Monday 6 moderate in the Wake Trails, picked it up last loop,
loop running sandy and slow. (10:00/9:40/9:30/8:26)
Tuesday - 5 easy around Tanglewood. Sprained left foot.
Tired.
Wednesday - 6.5 total (1.75WU, 9 * Deacon in 41-42, 1.75 WD).
Left foot, Achilles better after the workout, foot still sore. Hard
workout with Alan. Hill sandy.
Thursday off
Friday 6 easy around Tanglewood, with 3 * 15 seconds in last mile.
Drills after.
Saturday All at Muddy Creek Greenway with Alan and Nate. 6 total
- 2 WU, 3 tempo (5:28/5:44/5:46) 16:58, 1 WD.
2nd half mile in 2:39 got me in trouble, felt decent otherwise.
Very humid. Wont embarrass myself too bad at Hood to Coast.
Sunday - 8 miles, easy
Week 35
Monday - 5 easy/moderate around Tanglewood, with 4 * 15 seconds
and some drills. Felt allright
Tuesday - 2.25 WU, Hard Mile in 5:10 on the Mistletoe #5, 1.25 WD.
Felt decent, not great.
Wednesday 3 easy with strides
Thursday 3 easy
Friday 0
Saturday 17.5 total at Hood to Coast. First leg (6.4 miles
in 37:15); Second leg (4.92 miles in 28:25); Third leg (5.23 miles in 31:00).
Sunday - off
Week 36
7 miles in 2 runs this week
Week 37
Monday 4.5 moderate around Tanglewood. Felt
better.
Tuesday 4.5 in Wake Trails (10:04/9:30/8:59).
A little sick, but didnt feel too bad. Moderate/steady.
Wednesday - 5.5 easy around Tanglewood. Felt like garbage,
still sick
Thursday off
Friday 6 moderate around the Gardens, with 4 * 15 seconds in the
last mile. Timed last ½ mile in 3:10.
Saturday 5 total. 2 WU, 1 WD. 6 * Deacon Blvd. in
46-43 with jog around. Good to get legs going again. Not dead
at the end. Tried to stay relaxed.
Sunday 8 moderate around Wake/Groves Stadium/Coliseum. Felt
decent. Still congested.
Week 38
Monday - 4 easy around Tanglewood, with 4 * 15 seconds in the last
mile.
Tuesday - At Muddy Creek Greenway
2 WU, 2 in approximately 11:30, 2 WD. Felt decent, not great.
Good to get the rust off.
Wednesday 3 easy on the treadmill.
Thursday off
Friday ½ WU, 8.62 mile leg at Reach the Beach (49:40).
Cratered the last two miles, but helluva effort.
Saturday 2nd Leg - 4.89 mile leg (30:28), 350 foot climb last
0.8 mile crushed me. 3rd Leg - 5.58 miles (32:17).
Battle royal with guy who passed me in the first mile, gapped me,
then I got back on his shoulder for 2.5 miles.
Outkicked him last 0.5 mile. Legs felt decent, all cardio issues.
Sunday at bar or on plane
Week 39
Off all week, rest
Week 40
11.5 miles in 3 runs
Week 41
12 miles in 3 runs.
Week 42
3 miles. Bruised sternum playing basketball on Monday.
Still hurting.
Week 43
13.5 miles this week
Week 44
10.5 miles in 3 runs
Week 45
15 miles. Groin, lower abs still bothering me.
Week 46
12 miles. Groin, lower abs still hurting.
Week 47
11 miles, legs still bothering me
Week 48
15.5 miles
Week 49
10 miles this week
Week 50
11 miles this week
Week 51
3.25 miles had to stop twice back of calf locks.
Week 52
1 mile - Left Calf still balky.
Week 53
2 miles last 4 days of 2009