My hammy came for me again.

Tues, 4/16-2.9M-ish. Stretched in the fitness center. Lifted some. .6M home.

Mon, 4/15-4.5M in 35:30. Massage later! 

Sun, 4/14-Had a nice crew today, including a new guy whose name I didn't get and none other than Scott Landis. Ross also came again to work on baton exchanges with the 4x100m squad.

On tap, per John, was 3x300 with 5' rest. Goal pace 45-50. Now that's a range. I hit the first in 46.9, worried about my hamstring. John hit 45.xx, and Andrew hit 46.5. I managed 46.5 on the second, slowing down over the final 50m as I didn't want to collide into John's feet! One hundreds into the third effort, which I led, I pulled up lame. My hammy came for me again. Off to more therapy. 

in an effort to be good for tomorrow.

Sat, 4/13-rest...in an effort to be good for tomorrow.

Fri, 4/12-3M to fitness center. Stretched. Lifted. .5M route back home.

Thurs, 4/11-4.5M route in 35:45.

Wed, 4/10-feeling better. Hopefully, I will be able to put in a few miles tomorrow.

Tues, 4/9-took off. Right hamstring woes.

I pulled up lame at the 100m mark. ARGH!

Mon, 4/8-took off; hamstring woes

Sun, 4/7-The planned session included 6 x 200 at the pace of the second 200 of my 400m race. With 5' rest between each effort, I was aiming for 29s. 

Effort 1: 29-high

Effort 2: 29-mid

Effort 3: 29-mid

Effort 4: 29-low

On the fifth effort, my toes cramped up (arthritis) 50m in. As I tried to course-correct by wiggling my toes, my stride changed quickly and forcefully, leading my hamstring to become overloaded. I pulled up lame at the 100m mark. ARGH!

Saturday, 4/6-

Treadmill

Warmed up a mile in 8:30

Stretched for 5 min

Ran a mile on treadmill in 8:00

Stretched for 5 min

Ran a mile on treadmill in 7:30.

Stretched for 5 min

Weight training for 10 min

too much to do

Fri, 4/5/24-took off; too much to do

Thurs, 4/4/24-3x150 with 3' rest (goals: 23, 22, 21); 3x100 with 2' rest (goals: 14.5, 14.0, 13.5)

150s: 23-mid, 22-low, 21-low; 100s: 14-mid, 14-low, 13-mid

Felt good enough.

Wed, 4/3/24-3.75M to the fitness center. Lifted. Ran home .35M.

Tues, 4/2/24-6x200 with 3' rest. Goal: 32 for first three; 30 for second three. 32-mid, 32-mid, 32-low; 30-mid, 32-mid, 29-high. Felt good enough.

Mon, 4/1/24-4.45M in 36:30

easy nearly

Sun, 3/31. In NJ. Went to Hillsborough HS's track for a series of 150/100 runs. The idea, taken from a  blogpost on this day 6 years ago, was to do 5 x (150, 60 sec break, then 100). Given the swirling wind, I wound up staying on one side of the track and walking back to my marks, thus taking 90 sec between the 150s and 100s and 2 min between the 100s and 150s.

25-mid 150

90 sec rest

15-mid 100

120 se rest

23-mid 150

90 sec rest

15-mid 100

120 sec rest

23-low 150

90 sec rest

14-high 100

120 sec rest

23-mid 150

90 sec rest

15-low 100

120 sec rest

22-mid 150

90 sec rest

13-high 100

Sat, 3/30. In NJ. Went to Duke Island Park and did an easy nearly 4M in 35min.

Got Plans?

Got Plans?

Sat, 3/29-a few miles easy

Sun, 3/30-

Intensive tempo workout of 6x200 in sub-30 seconds, 4' rest. 

OR

Medium intensity workout of 5 x (150, 60sec rest, 100, 60 sec rest). The idea is to maintain the same pace throughout the workout on minimal rest of 60 sec.

5 x (23-mid in 150; 60 sec rest; 15-mid in 100; 60 sec rest)

Mon, 3/31-light run

Tues, 4/1-Medium intensity workout of 300s and 200s. 2x300 in 47/48 and 2x200 in 31/32 each. Three minutes' rest between the 300s and two minutes' rest between the 200s. 

    

mission accomplished!

Fri, 3/29/24-

Agenda: 3x150 in 23-mid, 22-mid, 21-mid; 3x100 in 14-mid, 14-low, 13-mid. 

23.6, 22.6, 21.5; 14.6, 14.4, 13.5

Although I felt sluggish, mission accomplished!

early AM flight

Thurs, 3/28-Fitness Center. 

2M in 18:00

stretched

light lift

Wed, 3/27-Fitness Center.

2M in 16:30

stretched

2M in 15:00

stretched

1M in 6:40

Light Lift

Tues, 3/26-Fitness Center, Iberostar, Punta Cana, Dominican Republic

2M in 16:30

stretched

2M in 14:00

Light Lift

Mon, 3/25-early AM flight...en route to Dominican Republic

I was missing my fire and fight!

Sunday, 3/24/24-As has been the case several times before, today would prove to be my hardest day at Nationals...with the open 800m and 4x400 on tap. 

I managed a good warm-up for the 800 and tried to do some visualization exercises for good measure. Admittedly, I felt a pang of nervousness, having not raced an 800 in a while. The nervousness seemed to subside when I assumed, wrongfully, that there would be either one large heat or two heats, with me being sectioned into the slower of the two. There would be two heats, and I would find myself in the faster of the two. 

I lined up in the second position of six. My goal was 2:15/2:16, managing paces of 32, 33 (65+), 34, 35 (69+)=2:15 or even 32, 33 (66), 34, 35 (70)=2:16. I was able to keep to the 200m splits, but the finishing times escaped me due to an especially sluggish last 200, in 36 seconds. I hit 2:17 (32, 33 (65+), 34, 36 (71)).

https://www.usatf.tv/gprofile.php?mgroup_id=45365&mgroup_event_id=1079&year=2024&do=videos&video_id=388595

Less than two hours later I found myself on the track again for the 4x400MR. I decided to run second. Andrew would lead off, Wale would run third, and an injured Jeff Flock would anchor, subbing in for Jason Fairlee, who had vacated the premises. I was told the 200 was a stretch for him, and thus the 400 would be next to impossible. 

I was able to pass Neil Fitzgerald from CPTC and came within a few meters of Andrew Bayne of Atlanta TC. Based on my assessment, I'd wager I managed a 58-high/59-low split.

Jeff deserves a medal for "injury-jogging" around the track for points.

https://www.usatf.tv/gprofile.php?mgroup_id=45365&mgroup_event_id=1079&year=2024&do=videos&video_id=388606

Saturday, 3/23/24-With only the 4x200MR on tap, I'd consider today my fun, easy day. I arrived a few hours before the race, having consumed leftovers from the restaurant we went to the previous night. I started my warm up an hour before my race as I had done yesterday. I went outside (.8M), jogged in the corridor inside, and stretched in the fitness center. We were assigned lane 5 on the full three-turn stagger. I'd run leadoff, against a formidable opponent in Southwest Sprinters to my outside in lane 6 and two more to my inside, Atlanta Track Club and another Southwest Sprinters relay. Also in this full heat was another Greater Phila TC quartet. 

My relay (cut and pasted from the website!):

Delvin Dinkins (25-high split)

Andrew Albright  

Wale Aka-Bashorun 

Jason Fairlee  

1:51.71

https://www.usatf.tv/gprofile.php?mgroup_id=45365&do=videos&video_id=388294

Friday, 3/22/24-Arrived at the several hours before my race and hung out with teammates, who seemed to vacillate between excitement and nervousness. With an hour before go time, I went outside (.8M), jogged in the corridor inside, and stretched in the fitness center. Predictably, with a seed time of 58.xx, I'd be in heat 2 of 3, not the fastest heat. Given how I ran, the heat was appropriate! I was in lane 3. I had a decent start, but I let someone take my at the break. I didn't respond, but should have. I was missing my fire and fight!

Here is the footage of what was a disappointing showing: https://www.usatf.tv/gprofile.php?mgroup_id=45365&do=videos&video_id=387801 (27.3/58.17 (30.8))

You guessed it

Wed, 3/20/24-Warmed up and stretched pretty well. On tap was 4x100  with 60 seconds' rest between repeats.  Goal was to start at 16 sec and work my way down to 13 sec.

100 #1: 15
100 #2: 14
100 #3: 14
100 #4: you guessed it, 13

Tues, 3/19/24-2.5M in 21:20. Stretched in fitness center. Headed back home .33M.

Just a little something.

Mon, 3/18/24-2.5M in 21:20. Just a little something.

John had encouraging words

Sunday, 3/17: With John, I did broken 400s: 2x (250m, 6 sec rest, 150m); 12 min rest; run it back. The 250s were to be be in 35, the 150s in 21. 

Set 1: 250m in 34.1 (with John ahead in 33.4); 150m in 22.7. Poor balance

Set 2: 250 in 35.5 (John and me together); 150 in 23.7. I had a bit more than 23.7 in me, but my left hamstring tugged some. Argh.

Although John had encouraging words post-workout, I was disappointed in my performance. Oddly, going a second faster than expect in my first 250 took a bit out of me and threw off the rest of my workout.

run it back

Plans: 

Sunday, 3/17: broken 400s (250m, 6 sec rest, 150); 8 min rest; run it back. The 250s should be in 35, the 150s in 21.

Monday, 3/18-jog 2-3M

Tuesday, 3/19-jog 2-3M

Wednesday, 3/20-4x100 with 60 sec rest. Goal: 16, 15, 14, 13.

Thurs, 3/21-take off; en route to Chicago.

No reply at all.

Sat, 3/16/24-took off

Friday, 3/15/24-

On tap this morning: 6x200 with 3' rest. The goal was 2@30, 2@29, and 2@28.

Actuals: 30.mid, 30-mid, 30-low, 29-mid, 28-mid, 28-high. Trying to find the speed. Is anybody listening? No reply at all.

Thurs, 3/14/24-4.25M

icy hot has no place!

Wed, 3/13/24-

My intention was to do something I did on about this day in 2014: 6x600 with a 3' rest, starting at 2:06 and dropping 3 seconds (or 1 sec/200m) for each successive 600: 2:03, 2:00, 1:57, 1:54, and 1:51. Back in 2014, I was on a treadmill (going from about 2:00 down to about 1:45); today I was outside. 

I felt flat today, in addition to a tendon in my left hamstring nagging me. After a bland start, I found that I needed a little icy hot. I applied it and realized a few minutes later that I must've grazed an area of the body icy hot has no place! Eventually, it became a bit unbearable, as I struggled with the tendon and motivation issues. What a confluence of nuisances. 

I managed: 2:06, 2:03, then shifted to 500s in 1:38, 1:36, 1:34. No sixth effort.

then

Tues, 3/12/24-

3.27M in 26:00, lifted, then .28M home.

Mon, 3/11/24

4.5M in 35:30

in favor of a simple

Sunday, 3/10/24-No John, so I bagged the broken 400s I have planned in favor of a simple 6x150 with 4' rest. Goal times were 2@23, 2@22, and 2@21. 

Set 1: 23, 23 (Wayne, Andrew, Jeff)

Set 2: 21-mid, 21-mid

Set 3: 20-high, 20-low (Wayne stopped after 5)

Saturday, 3/9/24-took off. Pouring. Spent the previous night in NJ.

Friday, 3/8/24-

Thursday, 3/7/24-Me up with Andrew for 8x400. #s 1,3,4,6,7 were supposed to be in 76; #s 2,5,8 were supposed to be in 68. Andrew led the first in 76. We then decided he would do 300s, pacing me en route to the 400 times above. We'd take 3:00 between our tries. 68, 76, 76, 68 (Andrew left after number 5), 77, 77, 68.

Wednesday, 3/6/24-Ran 3.73 in 30:30, lifted at the fitness center, then headed home (.32M in 2:30).

I did this

Tues, 3/5/24-After a warm up in the fitness center, I arrived at the track at 6:40 (in the light rain) for a solid session, one I did this day six years ago: 8x200 with 90 seconds' rest. The idea was to hit 31.xx, a second slower than what I hit back in 2018. I managed 31-mid, 31-high, 31-mid, 31-mid, 32-low, 32-low, 31-mid, 30-low. I averaged a full second or more slower than I did in 2018.

Mon, 3/4/24-3.75M to fitness center, lifted, .31M back to Jennings.

 

faster than the former

Friday, 3/1/24

Taking a page out of the March 4, 2018 page book, I'd do three (3) sets of 150s with three minutes' rest between each effort, each set one second faster than the former.  John, Andrew, and a couple of others would join in the fun.

I figured I'd be looking at 22s, 21s, and 20s.  

Set 1: 23-low, 21-high, 22-mid 

Set 2: 21-high, 21-mid, 21-high

Set 3: 21-low, 20-mid, 20-low (We took 4 minutes' rest between the second and third ones in this set)

I chose to do

Sat, 3/2-Mountain View Park (NJ). Easy 3M in 26:30

Fri, 3/1- On this 24-degrees morning, I chose to do 2x(4x150, with 60 sec rest between each effort). 4:00 between sets. First set was supposed to be in 24; second set in 23. Actuals: 23-high, 24-mid, 24-low, 24-low; 23-mid, 23-low, 23-low, 22-low.

Thurs, 2/29-3.1M, stretched and lifted, .9M back to Jennings

to be faster

Wed, 2/28/24-2x(250, 60 sec rest, 150). First set 36.5 and 21.9; second set 35.3 and 21.5. 8min rest. Need these efforts to be faster. Is the issue speed or strength? Both! 

Tues, 2/27/24-2.1M, lift, then .9M cool down

"the noise"

 Mon, 2/26-4M in 33:00. Was going to lift, but I was interrupted by "the noise".

Sun, 2/25-uncertain times. Eventually decided to do a few 400s at 800m race pace, with John taking me to the 300m mark. 66.xx, 66.xx, 67.xx (7:00 rest between efforts). Tiring, more so than anticipated. Did 2x150 pick-ups afterwards.

Sat, 2/24. Took off. Squash nationals.

Is the issue speed or strength?

Fri, 2/23/24-6:30am 6x150 with 2@23.xx, 2@ 22.xx, and 2@21.xx. Mission Accomplished.

Thurs, 2/22/24-5M in 39:50

Wed, 2/21/24-2x(250, 60 sec rest, 150). First set 35.5 and 22.2; second set 35.5 and 22.7. 8min rest. Need the 150s to be faster. Is the issue speed or strength? 

Tues, 2/20/24-3.5M

Modest

 Mon, 2/19/24-Did a modest 3M (23:30) at Duke Island Park, having spent the night in NJ.

...and I needed a break.

Sat, 2/17/24-took off. Snowing...and I needed a break.

Fri, 2/16/24-4.25M in 33:33

Thurs, 2/15/24-3.5M in 28:00, lifted, .55M home in 4:10.

Wed, 2/14/24-7x400m on treadmill...75 seconds. 2:45 rest between efforts.

Millrose 2024 in Brief

2/13/24-Snowed. Took the opportunity not to work out. On top of that, there was too much going on!

2/12/24-Recovery run. 4.5M 35:50

2/11/24-Millrose. 

Spend the night at the house in NJ.

On this Super Bowl morning, I left in time enough to arrive at The Armory at 7:30.

Thank goodness someone else had picked up the packets the night before.

Warmed up on the track and stretched.

Made my way to the second floor corridor at 8:45.

Stretched some more and donned my spikes for a few pick-ups

We were called to the lower level at 8:55 to check in. We'd make our way up at about 9:05 for a race scheduled for 9:28.  

While I wasn't pleased with our overall time (3:57.xx) and my split (58.xx), we won the 50+ age division again. 

https://www.armorytrack.org/gprofile.php?mgroup_id=45586&mgroup_event_id=574&year=2024&do=videos&video_id=381679

 The women's 40+ team had a great showing. The men's 60+ did as well until poor Jeff Flock went down with about 60-70 meters to go.

It was great to sit in the stands and watch the rest of the races. Amazing feats! 

Short, pre-race workout

Sat, 2/10-Short, pre-race workout. Warmed up, including stretching and light drills. I then did race pace short sprints.

50m in 6.9s

rested 1:30, walking to the 300m hurdles mark

100m in 13.8s

rested 3:00, walking to the "start" of the 150m

50m in 6.9s

rested 1:30

100m on homestretch in 13.6

Fri, 2/9-took off

Thurs, 2/8

.35M ran to strength and conditioning center 

.65M treadmill

stretched

.5M in 4:15 (song length)

lifted (song length)

.5M in 4:10 (song length)

lifted

.5M headed home

Wed, 2/7

6x150--2@23, 2@22, 2@21.

Did well, but skipped #6 because I felt a little something

Tues, 2/6

4.5M in 35:50

Mon, 2/5

6M 

Sun, 2/4

3x(3x150); 3:00 rest

3@23, 3@22, 3@21--goal paces

24, 24, 23, 22, 22, 22, 22, 21,21

Sat, 2/3

.35M ran to strength and conditioning center 

.65M treadmill

stretched

.5M in 4:15 (song length)

lifted (song length)

.5M in 4:10 (song length)

lifted

.5M headed home

Insomnia

Thurs, 2/1/24-

5.95M in 48:00

Wed, 1/31/24-

Jogged .30M to fitness center. 

Ran .65M on treadmill.

Stretched.

Jogged .25M to track 

Workout: 3x(200m @95% of second 200m of 400m race, 4:00 rest, 150m @ 95% of first 200m of 400m race). 4:00 between sets. My targets then were 31 and 21.

Effort 1: 31.xx, 21.xx

Effort 2: 29.xx, 22.xx

Effort 3: 30.xx, 22.xx

A little our of synch, but that's okay.

Tues, 1/30/24-In Pittsburgh. Early flight scheduled to Phila. No workout. Insomnia

Mon, 1/29/24-In Pittsburgh. Treadmill miles: 8:30, 8:00, 7:30. Insomnia

Sun, 1/28/24-8x200 with 60' rest at 95% of 800m race pace. I hit 35, 35, 35, 35, 34, 34, 33, 32. Insomnia

hurting some

Sat, 1/27-Ran 3.45 in 28:00 to fitness center. Stretched. Groin still bothering me after a few days. Iced.

Fri, 1/26-Ran 5.5M in 44:15. Stretched a little at home.

Thurs, 1/25-took off

Wed, 1/24-Ran 4.05 in 34:00

Tues, 1/23-Warm up: ran to fitness center (.35M), then did .65M on the treadmill

Stretched for about 8 min

On tap: 10x300m (.19M), setting on 12.0...in :58. 2:00 rest between efforts.

After 5, I felt my groin hurting some, so I stopped and just did some lifting.

Mon, 1/22-took off

My mind wasn't in it to do treadmill 600s.

Sun, 1/21/24-

Warm up: ran to fitness center (.35M), then did .65M on the treadmill

Stretched for about 8 min

On tap: 7x500m (.31M), setting on 12.0...in 1:34. 3:30 rest between efforts.

Treadmill didn't go beyond 12.0. Then again, I am not sure I would've been able to manage 500m at any faster. My mind wasn't in it to do treadmill 600s.

snow and slush

Sat, 1/20/24-

4.5M in the snow and slush...38:30

Fri, 1/19/24-

2M on the road in 18:00, stretched in fitness center, then 1M in 7:45

Thurs, 1/18/24

2.5M treadmill run in 20:00 (8:30, 8:00, 3:30)

6:00 stretch

2.5M treadmill run in 18:00 (7:40, 7:00, 3:20)

Snow day!

1/16/24-Snow day!

Ran to the fitness center (.35M)

hopped on the treadmill to round out a first mile (.65M-->1M)

stretched for about 6-8 minutes

hopped back on the treadmill for .5M in 4:00

answered a few texts

hopped back on the treadmill for .5M in 4:00 (2M)

lifted on two machines, one lower body, one upper

hopped back on the treadmill for .5M in 4:00

lifted on two machines, one lower body, one upper

hopped back on the treadmill for .5M in 4:00 (3M)

lifted on two machines, one lower body, one upper

hopped back on the treadmill for .5M in 4:00 (3.5M)

headed back home (.35M)

Losing pace...in the 800. Can I interrupt the trend?

I've been thinking. With respect to my 800m campaign, I have been losing about 1.5 seconds every couple of years or so: 

Here's what losing pace looks like from my vantage point:

2008/2009: 2:04

2008/2009: 2:02.5

2010/2011: 2:05.5

2012/2013: 2:07

2014/2015: 2:08.5

2016/2017: 2:10

2018/2019: 2:11.5 (600 conversion)

2020/2021: 2:13 (time trial)

2022/2023: 2:14.5 (approx.)

2024/2025: 2:16?? Can I interrupt the trend? It would help if I trained for the 800, which I haven't done in the past five years or so!

Morning of Service at SCH.

1/15/24-Fairly easy 4.6M in 36:15 in 23-degree weather.

After my run, I headed to the MLK Day Jr. Morning of Service at SCH. 

I went solo for the fifth set.

1/14/24.

I met up with the crew at SCH at 8AM on this 30-degree morning. Andrew, Andrew's daughter Honor, Guy, Jeff, new guy Chuck (from Southhampton, Bucks Co.), and perhaps one other rounded out the short distance crew. Lauren, Keith, Craig, and one or two others were doing their thing as well.  

I decided that we would do a super-modified version of the Russian intervals workout. As written for a high school 2:00 800 meter runner, the Russian intervals workout consists of 5 x (3x300m @ 48 with a 30-second/100m jog-rest between runs and an 800m jog/rest between sets.)  This means 5 sets of 3 300s in 48 seconds, with 30 seconds' rest between runs and an 800 meter jog between sets! OMG.  I have done a modified version of this workout in the past. Today's modification would, in a sense, halve the workout as designed.

I decided to do 150s instead of 300s or even 200s.  My plan was for us to take exactly 60 seconds between runs and jog the 650 between sets in 5:00 (I figured some would simply rest for 5:00).  My goal is to build towards the original workout Russian intervals workout described above, at least in terms of volume; the pace would be more modest.  With my goal of 800 race pace, here's what I managed:

Set 1: 24-mid, 60 sec rest, 24-mid, 60 sec rest, 24-high

5:00 650 meter jog

Set 2: 24-low, 60 sec rest, 24-mid, 60 sec rest, 24-mid

5:00 650 meter jog

Set 3: 23-mid, 60 sec rest, 23-mid, 60 sec rest, 23-mid

5:00 650 meter jog

Set 4: 23-mid, 60 sec rest, 23-mid, 60 sec rest, 23-low

5:00 650 meter jog

Set 5: 22-low, 60 sec rest, 22-low, 60 sec rest, 21-mid 

The whole group managed to stick together through the first two or three sets. Andrew made it through four sets. I went solo for the fifth set.  

At this point in my training, this workout was tough but not impossible. 

I suppose I could have started at 23s and seen how the workout progressed. Perhaps next time I will try for 200s in 33s and 32s. I think I could manage 33s. Alternatively, I'd like to do this workout with 30-45 seconds' rest between 150s.  I need to force myself to get stronger and tougher!   

By my estimate, I am in 2:15 condition.  

Saturday, 1/13/24-2.5M in 21:10

Friday, 1/12/24-5M in 40:00

dark morning

1/10/24-On this dark morning after a huge rain storm, which should've been snow, I decided on 9x150....3@23, 3@22, and 3@21...with 2:30 rest (250m--walk 50, jog 50, walk 150) between efforts.

Set 1: 23-mid, 25-low, 24-low

Set 2: 22-mid, 22-low, 22-low

Set 3: 21-mid, 21-high, 21-mid

followed by

1/9/24-5.9M in 47:00

1/8/24-3.67M, then stretched and lifted at the fitness center, followed by .33M run home.

Decent effort today.

Sun, 1/7/24-On this day after a small snow storm, I was the only short distance runner at the track today. Bob, Keith, and Chuck were there, but they were more or less jogging around and such, tapering for a big race. I decided that I would give sit 'n kick a whirl: 5 x (400, 60 sec rest, 150), 1200m jog between sets. I was hoping that I would be able to manage 68s and 24s. My actuals on a cold and wet day: 68, 25; 68, 24; 68, 25; 69, 25; 67, 24. My 1200m rests ranged between 9:00 and 9:30. Decent effort today.

Sat, 1/6/24-1M to the fitness center; stretched; broken 7:00 mile on treadmill; .35M back to Jennings.

wardrobe malfunction

1/5/23-Ran 4.35M (35:35) to fitness center. Lifted for about 10 min. Ran .65M (5:10) to get back home. (Reminder to self: get some new running pants. The ones I wore today, like others, came with a wardrobe malfunction: the draw string popped midway through my run, leading me to either run with an iPhone in one hand and hold up my pants with the other or tuck my pants into the waistband of my compression shorts. Neither was great!

enough life in me

1/4/23-My plan on this very dark morning was 3 x (3x200) with a 200m/2-min rest between efforts and a 400-meter/4-min jog between sets. First set target: 33; second set target: 32; third set target: 31. 

I jogged to the fitness center (.28M), hopped on the treadmill for .5M, stretched for about 8 min, then jogged to the track (.22M)

At 6:30ish, I started well enough with a 33 opening 200. I then faltered with a 35, then came back down to a 34. Set 2: 33,32, 33. Set 3: 32, 31, 31. I wasn't really dead afterwards. There seemed to still be enough life in me to do a fourth set. 

lengthen my run

Wed, 1/3/23-

Decided to lengthen my run today. I tacked some distance onto my route for a total of 5.9M. I was going for 6! I managed this comfortable run in 48:00.

For tomorrow I am thinking of 9x200 with a 200m/2-min rest between efforts and a 400-meter/4-min jog between sets. First set target: 33; second set target: 32; third set target: 31.

Tues, 1/2/23-Still at Lodge at Woodloch.

8:30 warm up | Stretch | 7:50 run | lift | 6:50 | lift

Mon, 1/1/23-AT Lodge at Woodloch in the Poconos.  

8:30 warm up | Stretch | 8:00 run | lift | 7:30 | lift