dressed as a scarecrow

Sat, November 1-Went to the Y with V. Did 2M on the treadmill in 17:30 (9:15 first mile, 8:15 second mile), followed by stretching and lifting.

Fri, 10/31/25-Happy Halloween. Did 2M loop in 17:10 (8:55 first mile, 8:15 second mile). An hour later, I'd be dressed as a scarecrow.

without a doubt

Thurs, 10/30/25

Went for a track workout. Raining!

8x200 with 1:00 rest. Goal: 40 seconds.

Here's how I did: 3@39, 3@38, 1@37, 1@36

Stuck to 1:00 rest without a doubt.

bummed about the leg

Wednesday, 10/29/25-

Went to Natirar. Because I arrived later than I should have, I did only 2.65M (22:30)

Tuesday, 10/28/25-took off

Monday, 10/27/25-

Did the 2M loop. 16:50

Sunday, 10/26/25-

Stayed local. The workout was 5 x (200, wait 60 sec, then 100, followed by a 500m slow jog in 5:00). The 200s were supposed to be in 33; the 100s were supposed to be in 16 sec.

32-high; 15-high

32-mid; 15-low

32-mid; 15-mid

32-low; 15-low

on the fifth one, I felt my hamstring tug 20 seconds in...at the 130/135m mark, so I stopped. Needless to say, I skipped the last 100, leaving the track feeling good about the effort but bummed about the leg.

I stuck to this

Sat, 10/25/25-decided to take off despite waking up in enough time for a short run.

Fri, 10/24/25-Ran around the campus and farm: 3M (27:20). 9:30/9:05/8:45. Frosty, slick grass.

Thurs, 10/23/25-Went to the track with 8x200 with a short rest in mind. After a mile warmup, I figured I'd do 200s in about 36/37...with 1:20 or so rest. The idea was to start a 200m every two minutes. I stuck to this, with a 36 sec 200 meaning a 1:24 rest and a 37 sec 200 meaning 1:23 rest. Not much distinction here! My first 200 was slow and flat, 39. I then dropped to 36s. 39, 36, 36, 36, 36, 36, 35, 33

bucolic Natirar

Wed, 10/22/25-Drove to Naritar, where I did 2.25M.

Tues, 10/21/25-Ran around the block...2M (18:00)

Mon, 10/20/25-Drove to bucolic Natirar for a 3.25M run.

enough to send me home

Sun, 10/19/25-Made my way to GA to join the group. Initially, I couldn't decide whether I'd pretend to be a sprinter or a distance runner! I chose wisely--somewhere in the middle. A few (Chuck, Jeff Flock, and a couple of others) joined me in 6-8x200 at 800m pace with 2' rest. Given my lack of fitness and speed, this meant about 2:20-2:30 pace. Chuck and I wound up doing 8. 

39, 37, 36, 36, 36, 35, 35, 33

I could probably manage 37s on a minute rest and 35s on a 2 minute rest. I'll keep that in mind. 

Sat, 10/18/25-Went to the Y with V. Did 2M (9:30 + 8:30 = 18:00), then stretched and lifted.

Fri, 10/17/25-Went to Natirar for an early morning run. 3M--low-9:00 first mile, mid-8:00 second mile, low-8:00 third mile.

Thurs, 10/16/25-Tried my luck at 1000s on the farm, like the good old days when I used to run the rolling hills of Bayard Rustin HS...that is, before a housing development (now $1M+) was build on the course. I underestimated the time available to do a decent workout and underestimated the effort required to run at a good clip on the rolling and slanted hills. I managed only 4:15 on my first 1000 (.62M). I rested 3:45. I then figured I'd do a 600 to close the loop on what appeared to be a mile rectangle. In 2:20, the 600 (.37M) was flaccid as well. That was it for me! It was enough to send me home.

Wed, 10/15/25-Ran 2M around the block. 8:35, 8:15...16:50

Tues, 10/14/25-took off

Not a candidate

Mon, 10/13/25-Natirar. 2.65M in 22:00.

Sun, 10/12/25-The workout was 4x1000 with 3:30 rest. I started on the second one because I was running behind...and hemming and hawing. I managed a reasonable 3:56, 3:51, and 3:46.

Sat, 10/11/25-Hillsborough Y with V. Ran 2M on treadmill (9:30, 8:30=18:00). Stretched. Lifted.

Fri, 10/10/25-Took off. Later learned I am not a candidate for knee surgery.

Thurs, 10/9/25-6x200 in 40 was workout on 60' rest. I managed 39s for the first 3, then 38, 38, and 35.

Wed, 10/8/25-Natirar...2.75M

Tues, 10/7/25-2M

Mon, 10/6/25-2.25M farm run

Planned Moderate, Ran local

Sun, 10/5/25-

Planned Moderate, Ran local: 8x300. Goal pace for first four was 64 with 1:56 min rest; second four would be 60 with 2:00 rest. This meant starting a 300 every 3:00 min. This workout was very doable for my injured self.

Sat, 10/4/25-Went to the Y with V. Did 2M on treadmill, with first mile being in about 9:20 and the second mile being in about 8:20. I started at 10 min/mile pace and just kept adjusting the treadmill, getting faster along with way to 7:00-something by the end.

Fri, 10/3/25-2M run in 16:50.

Nothing compared

Thurs, 10/2/25-

Off from school today. Would up heading to the track on this beautiful day to do a much-truncated workout of 3x300 in 65 with 1:30 rest, 3x600 in 2:15 with 3:00 rest, and 3x300 in 63 with 1:30 rest. This workout was nothing compared to what I should have done. For starters, I should have done twice as many 600s.

Wed, 10/1/25-2.2M on the farm.

Tues, 9/30/25-Drove to Natirar and did 2.8M, covering the lower loop twice.

Mon, 9/29/25-3M around town.

Sun, 9/28/25-field (and part of the track) was being used by adult soccer league, so I went to the Y with V. Did a couple of 1000m runs on the treadmill, followed by stretching.

Sat, 9/27/25-ran 2M loop

Fri, 9/26/25-took off

Briefy

Thurs, 9/25/25-1.3M...11:00. Briefy!

Wed, 9/24/25-2M...16:50

Tues, 9/23/25-2M...17:10

Mon, 9/22/25-2.22M farm run

Sun, 9/21/25-Was in and out of the main group. Did 3x300 in 75, 70, 65 with a little over a minute rest, Mile (6:38), 1200, 800, and 3x300 in 75, 70, 65 with a little over a minute rest

Sat, 9/20/25-Got caught up on a work call. Managed only a mile on treadmill in 8:30. Stretched. Lifted.

farm loop

Fri, 9/19-took off; tried sauna

Thurs, 9/18-on the track. 6x400 in 90' with 2:30 rest.

Wed, 9/17-3M loop in 25:30.

Tues, 9/16-2.23M farm loop 

Mon, 9/15-2.23M farm loop

Sun, 9/14-in Hillsborough. Event at the track. Went to the Y with V. Did 6x400 on treadmill at 6:00 pace. 2:30 rest.

Sat, 9/13-Went to Somerset Hills Y with V. Mile in 9:30, stretched, mile in 8:30, stretched, lifted.

Fri, 9/12-took off

Thurs, 9/11-on track. 3x200, 3x150, 3x100

Wed, 9/10-2.23M farm loop

Tues, 9/9-2M road loop

Mon, 9/8-took off

Sun, 9/7-Did 5x150 at GA...25, 24, 23, 23, 23, 22

Sat, 9/6-Went to Somerset Hills Y with V. Mile in 9:30, stretched, mile in 8:30, stretched, lifted.

I haven't posted in a while

Fri, 9/5/25-took off; early morning work

Thurs, 9/4/25-Did a modest track workout: 6x200 with 3' min rest. The target pace was 33. After a slow, stiff start (35-low), I got my act together with a string of 33s, ending with 32. 

Wed, 9/3/25-Same as yesterday.

Tues, 9/2/25--Farm run, followed by a loop around part of campus. 2.55M. Slow pace, but I still felt the effort.

Mon, 9/1/25-2M loop.

Sun, 8/31/25-Went to the track for 3x200 with 200m walk/3:00 rest, followed by 3x150 with 150m walk/2:30 rest, and 3x100 with 100m walk/2:00 rest. After the first 200, I decided my target pace would be 33. 33-mid, 33-low, 32-high. I went into the 150 figuring 23s would be appropriate. So I managed 23-mid, 23-low, 22-high. The target for my 100s was 15. So, I hit 15-mid, 15-low, 14-high.

Sat, 8/30/25-Went to the Y with V. Mile in 10:30, stretched for 5 min, mile in 8:30, lifted/stretched for 10 min. Bumped into a familiar face.

Fri, 8/29/25-3M loop into town. Pedestrian pace.

Thurs, 8/28/25-I set to complete 4x200 with 200m walk/3:30 rest, followed by 4x150 with 150m walk/2:30 rest. After the first 200, I decided my target pace would be 33. 33-mid, 33-low, 32-high, 32-mid. I went into the 150 figuring 23s would be appropriate. So I managed 23-mid, 23-low, 22-high, and 22-mid.  

Wed, 8/27/25-took off

Tues, 8/26/25-2M loop.

Mon, 8/25/25-2M loop

their last three

Sun, 8/24/25-Went to GA today to meet up with the gang. I wound up joining a few guys partway into their workout: 800, 400, 200, 200, 200. All efforts were supposed to be at mile pace, I believe. They were supposed to take a minute's rest after the 800, five minutes' rest after the 400, and 45 seconds' rest after each 200. I joined the group after the 800. While I don't know for sure, they took more than a minute after the 800. I did the 400 in 76, trailing behind Jeff Conway and Federico. We took a five minute rest. The 200s were supposed to be in 38 or so. Nope. Jeff and Federico shot out like cannons and ran 31! I came in at 33. We took about 90 seconds to recover. The next one was calmer. I ran 35. After what seemed like over a minute's rest, the last one was like the first. I hit 31. Jeff and Federico were a second or so ahead. Technically, we were finished, but I joined the sprinters doing 50s. I managed their last three.

Sat, 8/23/25-took off. 

finish what he started

Fri, 8/22/25-

2M loop counterclockwise. 16:55 (8:30; 8:25)

Thurs, 8/21/25-

Peter Kashulines and I connected today on campus for a morning workout. His plan was 4 x (400, 300, 200 with a 3' jog rest). He's a guy who appreciates an extended warm up, so by the time we got going I figured I had time for just two sets. Moreover, I had only two sets in me to begin with! The seemingly modest paces accumulate! 

400: 1:16; 300: at one second per 100m faster than the 400...54; 200: at one second per 100m faster...34. I hit 77, 55, 34 and 77, 54, 34. I left Peter at the track to finish what he started!

loop

Wed, 8/20/25-Took off

Tues, 8/19/25-Ran the short neighborhood 2M loop.

Mon, 8/18/25-Ran the short neighborhood 2M loop

this morning was soupy

Sun, 8/18/25-

Like last Sunday, I set to complete 4x200 with 200m walk/3:30 rest, followed by 4x150 with 150m walk/2:30 rest. After the first 200, I decided my target pace would be 33. 33-mid, 33-low, 32-high, 32-mid. I went into the 150 figuring 23s would be appropriate. So I managed 23-mid, 23-low, 22-high, and 22-mid.  Did I say this morning was soupy? 

between tries

Sat, Aug 16-Went to Somerset Hills YMCA with V. Jogged a pedestrian mile on treadmill (9:50), followed by .5M walk at a decent clip. Stretched and lifted a little. Jogged a half-mile at 8:30 pace. Walked .25M.  Light stretching and more lifting followed.

Fri, Aug 15-Lambertville Inn. Tried to jog, but my legs weren't having it. I stopped about 100m into my effort and started walking. I walked for 25 minutes or so, covering 1.5+ miles.

Thurs, Aug 14-Did the 2-mile loop from campus towards town...in 16:45.

Wed, Aug 13-Went to the track. Did 4x150 in 23-mid, 23-low, 22-high, 22-mid, taking 2:30 rest between efforts; did 4 x 100 in 15-mid, 15-low, 14-high, 14-mid, taking 1:30 between tries. 

NT

Tues, 8/12/25-Ran the short neighborhood 2M loop counterclockwise. Watch charge died before first mile...NT. Seemed to be about the same pace as yesterday's effort.

Mon, 8/11/25-Ran the short neighborhood 2M loop...clockwise. 8:55, 8:30...17:25

Not my speed!

Sun, 8/10-first workout on GSB's track. I was bummed that I had to hop the fence! Not my speed! Also, due to netting and other equipment in the first few lanes, I ran in lane 4 primarily. I tried my luck at 4x200 with 200m walk/3:30 rest, followed by 4x150 with 150m walk/2:30 rest. After the first 200, I decided my target pace would be 33. So I hit 4 of them like clockwork. I went into the 150 figuring 24s would be fine. So I hit 23-high, 23-mid, 23-low, and 22-low.

Sat, 8/11-took off; settling into new digs!

Fri, 8/10-went to canal trail. 1.25M, followed by .75M walk/run. Tired run. Feeling weak and anxious, I guess!

across all efforts

Thurs, 8/7/25-Went to Y. Biked 2M. Lifted a little. Stretched a little. Walked a .5M on treadmill.

Wed, 8/6/25-Went to the track. After a decent warm-up, I managed 8x100 with 60' rest. The goal was 16. I hit the time across all efforts, with the last one in 15.

Tues, 8/5/25-Same as yesterday, except 3M in 26:05. (9:05, 8:30, 8:00)

Mon, 8/4/25-Went to canal trail/towpath. 3M in 26:35. (9:15, 8:40, 8:10)

I'm a stickler

Sun, Aug 3-Went to GA for the workout. A more modest crowd of a baker's dozen this morning. The warm up session lingered for a bit, but then John shared he wanted to do 3x200 in about 30' with a 60' rest. I knew I couldn't manage this in my condition, though I knew I'd give it a whirl. I figured a set of 33s would be reasonable. As it turned out, I managed 31-mid, 32-mid, and 31-high, with John hitting 29, 30, and 31. Harris ran 30-high for the first one. The rests weren't a minute; they were more like 90'! What can I say? I'm a stickler, although I did appreciate the more generous rest!

Sat, Aug 2-Went to the canal trail and ran an easy 3M in 28:10. 10:05, 9:25, 8:40.

nonetheless unsatisfying

Fri, 8/1/25-

Went to the Y with V. Tried to warm up on the treadmill at 10:00/mile pace and my body quit on me. After a third of a mile, I had to start walking. Once I reached a mile, I stretched and lifted some. I eventually returned to the treadmill for another walk/jog combination, this one a bit more comfortable but nonetheless unsatisfying.

Routines

Thurs, July 31-took off. I've had a bad knee week. Also, I am a little spent after last night (dinner party), and there is a lot going on right now. The GA meet is off the table!

Wed, July 30-went to Y, walked 1.33M on treadmill at 15:00/mile pace. Stretched.

Tues, July 29-went to Y, walked 2M on treadmill in 30:00, stretched and lifted some.

Mon, July 28-went to Hillsborough HS's track for what was supposed to be an encouraging session. It was anything but! After a sluggish warm up, I tried my luck at a set of 100s. The first one felt awful...17-mid, not much better than 800m pace. The second one felt a little better, but still hovered around 800m race pace...17-low. The third one was in 16-mid, with the fourth effort coming in just under 16. I couldn't even hit my now-400 race pace

Sun, July 27-Bermuda. Used treadmill "routines" feature on intermediate level. 20 min. Stretched. Pressed for time.

Sat, July 26-Bermuda. Used treadmill "routines" feature on intermediate level. 20 min. Stretched. Did another 20 min using the treadmill routines feature.

Fri, July 25-Bermuda. 9:00 mile on treadmill. Stretched. 8:30 mile on treadmill. Lifted. 8:00 mile on treadmill. Lifted/Stretched.

Thurs, July 24-Took off. Flight to Bermuda.

Wed, July 23-went to Hillsborough HS's track. After a sluggish warm up, I did a set of 100s. The first one was in 16-mid. The second hovered around 16-low. The third one was in 15-mid. The fourth one came in at 15-low, with the fifth and sixth efforts coming in at 14-high and 14-low, respectively. I was able to go faster than my now-400 race pace.

Tues, July 22-session at Y.

Mon, July 21-session at Y.

knee-strengthening

Sun, 7/20/25-Still at Audubon HS. Soupy day. Initially, I wasn't convinced I would do anything fast. I started with a 71-second 400. The plan was to give myself a 10-min break between each of three effort. After abandoning my 3x400 plan, I followed suit with what Bruce and John were doing: 300 in 45, then 3x150 in 21 or so. Because I hadn't yet had my 10 min break by the time they were ready to do their 300, I wound up giving it a shot solo. I managed 46, thinking I had only a 48 in me. (They posted 44/45, they told me.) My hamstring was fine. They then went on to do their 150s. I would up hopping into numbers 2 and 3 with them, hitting 22.5 on each one. I was a full 10m behind John and probably 5 behind Bruce. 

Sat, 7/19/25-Went to Y. Did a mile (9:00), stretched, lifted, biked (1M), stretched some more.

Fri, 7/18/25-Went to the canal trail/towpath and did 4M in 34:50. (9:00, 8:30, 8:25, 7:55)

Thurs, 7/17/25-Went to Hillsborough HS's track. Warmed up, stretched...as usual. Did 4x100...17-high, 16-high, 15-high, 14-high

Wed, 7/16/25-Went to the Y. Mile in 9:00, stretched, mile in 8:30, lifted, mile in 8:00.

Tues, 7/15/25-took off

Mon, 7/14/25-Went to the Y. Mile in 9:30, stretched, mile in 9:00, lifted, mile in 8:30. I started do the knee-strengthening exercises Bruce and I discussed.

Sun, 7/13/25-A large group of us responded to John's call: 5x150 with about 3:00-3:30 rest. My thought was to stay at around 23/24 seconds. The first one I did in 24-mid. Fine. The second one, 23-mid. On the third one, people seemed to open up their stride. John probably hit 20, Bruce was likely at 21, Andrew and Kate probably 22. I go pulled into a 22 as well. On the fourth one, the same thing. I hit 24, but now my hamstring was aching. I sat out the last one and case to do it by my lonesome. I took it easy, hitting 24-mid, the way  started.

terribly so

Sat, July 12-took off

Fri, June 11-Went to Duke Island Park for a 3M run. 25:00 (8:50, 8:15, 7:55)

Thurs, June 10-Went to the Y. Jogged mile in 9:30 (treadmill), stretched/lifted, biked 1M in 5:00, jogged mile in 9:00, biked mile in 4:30, Knee exercises. 40 min total

Wed, June 9-Went to Hillsborough HS's track. Very sluggish, terribly so. Could only consider 100s. Wound up doing 6x100 in 17-mid, 17-low, 16-mid, 16-low, 15-mid, 15-low.

Tues, June 8-Went to the Y. Jogged mile in 9:00, Stretched, Jogged another mile in 8:30, Lifted.

Mon, June 7-Went to Y. Walked mile in 15:00. Lifted. Knee exercises. Walked mile in 14:00. Lifted. Knee exercises.

Sun, June 6-Met at Audubon HS. Nice turnout. Managed 6x300 with Andrew, Guy (partial), and Bob (partial). 2:30 rest. 56-high, 56-low, 55-high, 55-low, 54-high, 54-low

Sat, June 5-Jogged 4M on canal towpath. Did 2M in 18:00. Took short break. Then did 2M in 17:00.

exhausted me

Fri, July 4, 2025-took off

Thurs, July 3, 2025-

Went to Hillsborough HS's track for what should have been an easy track workout of  6x150 at 2:20 800m pace (26) with 2:00 rest. My legs were dead, and I was just as stiff. I managed but four 150s...29, 28, 27, and 26. Perhaps all of the moving and such exhausted me.

Wed,  July 2, 2025-

Went to Hillsborough YMCA and and did 3 x (9:00 mile + 5 min stretch/lift)

Tues, July 1, 2025-Went to Hillsborough YMCA and did 2 x (9:00 mile + 5 min stretch/lift). Started at my new school home today!

Mon, June 30, 2025-Ran 3M straight on trail. Took 60 sec rest, then went .33M run at 8:30 pace. Stopped. Another .33M at 8:00 pace. Stopped. Final .34 in 7:30 pace.

These times try my soul. Mid-Atlantic Outdoor Track & Field Championships.

Sun, June 29, 2025-

2025 USATF Masters East Region Outdoor Championships
In conjunction with the USATF NJ Mid-Atlantic
Outdoor Track & Field Championships

I left Hillsborough in time enough to arrive at The Peddie School at 10:10. I connected with a few teammates and got the lay of the land. Seeing that the meet appeared to be running ahead of schedule, I started warming up at 10:30. It was warm (85 degrees), sunny, and a little humid at first. After jogging for 8:00 or so, I found some shade and stretched. At about 11:15, I did some spiked up and did a few strides. It then became evident that the meet had stalled and was running very much behind.

It wasn't until about 12:45 that the 400m was contested. My heat went off at about 1:00. I had lane 4, with a guy to my outside, Mark Williams to my immediate inside in lane 3, and teammate Chuck F. in lane 2. My plan was to hit the 200 in 29, en route to a sub-62. I managed 62.17, finishing third in my heat and third overall in my age group.

After I caught my breath, I headed across the field to the start of the 200. I would again have lane 4, with Andrew on my far inside in lane 2 and another guy to my far outside in lane 6. I won the heat and my age group in a rather sluggish 28.07. My legs have no pop, no fizz, with my knee not firing on all cylinders, or even on some!

Unimpressed and a bit diminished, I tried to shake off these humbling performances. While the 400 time outpaces the split I put down at Penn Relays, it along with the 200 time is quite pedestrian. These times try my soul.

Reminds me "These are the times that try men's souls," a famous quote from Thomas Paine's pamphlet, The American Crisis, published in December 1776. It signifies that difficult and challenging circumstances, like those faced during the American Revolution, reveal the true character and commitment of individuals. 

Like it did for Americans in the 18th Century, will the phrase inspire resolve during my time of crisis? 

Let's see what tomorrow brings!

Sat, June 28

Went to the Y with V. Walked 1M, then stretched. Walked another mile, then stretched. Let's see what tomorrow brings!

rest period

Fri, 6/27/25-

Took off

Thurs, 6/26/25

Hillsborough YMCA. 2 x (.5M walk in 7:30 + .5M jog in 4:30)

Light lifting and stretching

Wed, 6/25/25-

Hillsborough Track.

3x150 in 24-mid, 23-mid, 22-mid...3:00 rest period

3x100 in 15-low, 14-mid, 14-low....2:30 rest period

It wasn't that bad!

Tues, 6/24/25-NJ. Walk/run on the canal towpath. Alternate...Walk .5M (7:30)/jog .5M (4:30)...over 4M.

Mon, 6/23/25-Walked 2M around neighborhood

Sun, 6/22/25-moderate 800m workout with Andrew and Federico. 2x300 with 3:00 rest and 3x200 with 2:00 rest at Andrew's 800 pace. Target for 300s: 56; target for 200s: 36. 

300s in 55, 53; 200s in 34, 36, 33

Sat, 6/21/25-took off. At GSB BoT retreat.

Fri, 6/20/25-took off. At GSB BoT retreat.

Thurs, 6/19/25-Walked 2M around neighborhood

Wed, 6/18/25-Turks & Caicos. Treadmill. Alternate...Walk .5M (7:30)/jog .5M (4:30)...over 3M. Plus, a little stretching and strength work.

Tues, 6/17/25-Turks & Caicos. Treadmill. Alternate...Walk .25M (3:45)/jog .25M (2:15)...over 4M. Plus, a little stretching and strength work.

Mon, 6/16/25-Turks & Caicos. Treadmill. Alternate...Walk .5M (7:30)/jog .5M (4:30)...over 3M. Plus, a little stretching and strength work.

Sun, 6/15/25-Turks & Caicos. Treadmill. Alternate...Walk 1M (15:00)/jog 1M (8:30)...over 4M. Plus, a little stretching and strength work.

Sat, 6/14/25-Turks & Caicos. Treadmill. Alternate...Walk .5M (7:30)/jog .5M (4:30)...over 3M. Plus, a little stretching and strength work.

Fri, 6/13/25-Turks & Caicos. Treadmill. Alternate...Walk .5M (7:30)/jog .5M (4:30)...over 4M. Plus, a little stretching and strength work.

Thurs, 6/12/25-En route to Turks & Ciacos

Wed, 6/11/25-Walked/Jogged 4.5M around neighborhood and beyond.

Tues, 6/10/25-took off

Mon, 6/9/25-Walked/Jogged 4.5M around neighborhood and beyond.

Sun, 6/8/25-6x50 with the sprint crew. It wasn't that bad!

Sat, 6/7/25-Walked/Jogged 2M around neighborhood.

rest pd

Fri, 6/6/25-took off. Traveling...GSB LS Field Day.

Thurs, 6/5/25-3x200 (2:45 rest pd) in 33/34; 3x150 in 23/24 (2:15 rest pd)

Wed, 6/4/25-jogged mile to fitness center, stretched, jogged mile home

Tues, 6/3/25-walked mile, jogged mile, walked .5M mile, jogged .5M

Mon, 6/2/25-jogged mile to fitness center, stretched and lifted, jogged mile home

my knees killed!

Sun, 6/1/25-

Didn't feel great during warm-up or stretching. After trying to screw my head on straight, I hopped into the second half of the middle distance runners' workout. I did four 200s with them, waited five minutes and ran a fifth...with Chuck Frohlich joining me. The rest for the four 200s was 2:00. 35, 34, 33, 32. The fifth one was 30.

Sat, 5/31/25-

Walked mile, jogged mile, walked mile, jogged mile, walked quarter-mile, jogged quarter-mile...4.5M

Fri, 5/30/25-

took off

Thurs, 5/29/25-

Tried alternating walking and jogging, but my knees killed! I wound up walking 2.75M of the three miles I covered.

Rest period

Wed, 5/28/25-

Tried 6x200...36, 35, 35, 34, 34, 34. Rest period 3:00. Raining.

Tues, 5/27/25-

Jogged mile (8:50) to fitness center, lifted, and jogged mile (8:35) back home.

Mon, 5/26/25-

 Jogged two miles (~18:00)

Sun, 5/25/25-

Managed only 400 (71), 200 (34), 200 (33). Rest periods...3:00, 2:00.

Monovist shot to knee...to the tune of $1,300!

Sat, May 24--walked 2.5M at 15:00/M pace

Fri, May 23-took off

Thurs, May 22- Walked two miles...29:00. Appointment with Dr. Bartolozzi this morning. Monovist shot to knee. Was told it could take 1-4 weeks to know if it's working. Return in 6 months for another shot...to the tune of $1,300!

Wed, May 21-alternating walking .5M/jogging .5M across 4.5M, with last .5M divided into .25M walk and .25M jog

Tues, May 20-alternating walking1M/jogging 1M across 4.5M in opposite direction of route. (15:00 avg walk; 9:00 avg jog)

Mon, May 19-alternating walking1M/jogging 1M across 4.5M. (15:30 min avg walk, 9:15 avg jog)

Sun, May 18-hopped into a few 300s and a couple of 200s with the distance crew. 300s: 56, 55, 54...with 2:00 min rest; 200s in 34, 33 (about 60-90 sec). Threw myself into a 150 with sprint crew. 22-high.

I'm suffering!

Sat, 5/17/25-

Jogged .5M to the MS. Awful. Ouch. Supported the chess event. Jogged mile back home. Awful. Ouch. Do I have a stress fracture in my foot?

Fri, 5/16/25-

Running late anyway, I had to check to see if there was a power outage on campus. No running.

Thurs, 5/15/25-

No running. Rain.

Wed, 5/14/25-

Jogged to fitness center. Lifted. Jogged back home. Nothing remarkable. I'm suffering!

Rain=stiff knees

Tuesday, 5/13/25-1.8M (16:30), lifting session, 1M (8:30) back home. Rain=stiff knees

Mon, 5/12/25-took off; too much going on

Sun, 5/11/25-Mother's Day. I saw that Andrew, Chuck S., Chuck F., and Bob were doing 200s at a pace that could be within reach, so I hopped into on #5. Turns out they were planning for a dozen, doing one every two minutes. This means the rest period was between 1:25 and 1:22...at a pace of 35-38 seconds per 200. Bob stopped at number 8, I believe. Starting at #5 and finishing at #12, I did eight in total. They ranged between 35 and 38 seconds. Felt decent enough, but still uncomfortable. I was also a bit winded by the end.

Sat, 5/10/25-Ran 2 miles in 19:00 or so.

Fri, 5/9/25-Mile, lifted, mile

Thurs, 5/8/25-Mile on turf field, lifted, mile back home

Wed, 5/7/25-jogged half-mile, did 4x1 loop on Class of 2016 field (ranged from 1:45 to 1:25), half-mile jog back home.

Tues, 5/6/25--Mile, lifted, mile

I couldn't do the workout

Mon, 5/5/25-took off; both knees are aching.

Sun, 5/4/25-On this rainy day, I had a tough time jogging a warm-up, so much so that I stopped after less than three laps. I stretched under the stadium overhang with the others, but I couldn't do the workout. I managed a modest 100, a tiring 200, and a few short strides.

Sat, 5/3/25-took off; had to drive to GSB for the first couple of hours of the board meeting. Alumni Weekend here at SCH.

Fri, 5/2/25-Alumni Weekend here at SCH. Mile jog to the fitness center; short stretching and lifting session; mile jog back to Jennings House.

Knees are bothering me!

Thursday, 5/1/25-started running and then stopped. Both knees hurt! Argh. Did a little yard work...at 6:30AM.

Wednesday, 4/30/25-jogged 3/4 mile, did 6x200 with 2:30 rest, jogged .3M back home. Knees are bothering me! 39, 38, 37, 36, 35, 36 (knee pain). 

Tuesday, 4/29/25-Jogged a mile (8:40), lifted and stretched a little, then jogged another mile (8:30).

Penn outright

Mon, 4/28/25-took off. Knees are stiff! Go figure!

Sun, 4/27/25-In a nutty move, I did 12 400s with Andrew and Chuck Kruell. Chuck wound up doing 15. The pace ranged between 1:38 and 1:42; the rest was 60 sec. 1:42, 1:41, 1:40, 1:40, 1:39, 1:39, I skipped #7, 1:40, 1:40, 1:39, 1:40, I skipped #12, 1:40, 1:39.

Sat, 4/26/25-Jogged a mile (9:10), lifted and stretched a little, then jogged another mile (8:30). Spent the afternoon with John at Franklin Field. Much of the time was a soaker. The day was still fantastic, thanks to the heroics on the track.

Fri, 4/25/25--Jogged a mile (9:10), lifted and stretched a little, then jogged another mile (8:50).

Thursday, 4/24/25-Chuck Frohlich and I left a few minutes after 9:00 to head to Penn Relays. We made decent time and parked in the structure I often use, which is next to the new Amy Gutmann Hall. We connected with the team just outside the "will call" area just before 10:30. Soon afterwards, Chuck Shields and I stood in line for passes and bibs. This took a while.

Once we got in, many of us sat and enjoyed the races. Some started warming up! It wouldn't be until about 12:30 or so that I headed to the infield to warm up. It felt glorious on this mild day (70s and partly sunny)! After some stress about collecting our team, we were all set to make our way, race-ready, to the announcer's paddock. 

Despite my injury and being out of shape, I could only think about making it through the race and not letting the team down. Even though I had qualified for Penn outright, I kept thinking, "Earn this." 

The race unfolded as expected. I had anticipated we would be mid-pack, and I was right: 6th place out of 11 or 12 teams. For my part, I "contributed" (haha) the most with a 63.78. It was humbling, particularly since I don't recall ever getting to the 200-meter mark of the 400 and saying to myself, "Uh oh, I've got 200 to go!" The 63 is about what I thought I could realistically run on a bum knee and very little fitness.

https://m.youtube.com/watch?v=sNwECqP4wGg

https://www.youtube.com/watch?app=desktop&v=sNwECqP4wGg

Masters Men's 4x400 50 and older

Event 154Thursday 1:49 PM

Results

Place

Team

Result

400

800

1200

1600

POS

BIB

1

Atlanta TC

*Ian Weakley, Stephen Richardson, Calvin Graham IV, David Henry Jr

3:38.30

53.24

-

Pl: 1

1:49.48

56.24

Pl: 1

2:44.27

54.80

Pl: 1

3:38.30

54.03

Pl: 1

1

CA

2

Unite4

*Norris Haines III, John Cornier, Arif Husain, Lee Bridges

3:41.91

57.23

-

Pl: 3

1:54.24

57.02

Pl: 2 1

2:47.66

53.42

Pl: 2

3:41.91

54.25

Pl: 2

2

CC

3

Southwest Sprinters TC

*Kent Gartin, Hector Betancourt, Marvin Tasby, Rawle Delisle

3:52.18

57.56

-

Pl: 4

1:55.46

57.91

Pl: 3 1

2:57.78

1:02.32

Pl: 3

3:52.18

54.40

Pl: 3

10

CL

4

GR Project

*Mark Williams, Gary Rosenberg, Jason Lattimore, Peter Kashulines

3:57.52

55.19

-

Pl: 2

1:58.43

1:03.24

Pl: 4 -2

2:58.38

59.96

Pl: 4

3:57.52

59.14

Pl: 4

7

CH

5

Global Sprinters TC

*Ronald Humphrey, Oscar Jose Fabra, Jerome Bryant Applegate, Owen Barrett

4:03.89

59.92

-

Pl: 6

2:01.14

1:01.23

Pl: 5 1

3:02.90

1:01.77

Pl: 5

4:03.89

1:00.99

Pl: 5

9

BA

6

Greater Philadelphia TC

*John Curtis, Nick Damalas, Andrew Albright, Delvin Dinkins

4:08.89

1:01.19

-

Pl: 8

2:02.07

1:00.88

Pl: 6 2

3:05.11

1:03.05

Pl: 6

4:08.89

1:03.78

Pl: 6

3

CD

7

Rider University Alumni

*Ron Brock, Scott McGee, Brian McGnee, Greg Calhoun

4:09.79

59.86

-

Pl: 5

2:02.75

1:02.89

Pl: 8 -3

3:06.63

1:03.89

Pl: 7 1

4:09.79

1:03.16

Pl: 7

6

CG

8

Penn Alumni

*David Allison, Kaplan Mobray, Scott Stram, Joe Devine

4:26.63

1:04.26

-

Pl: 11

2:08.85

1:04.59

Pl: 10 1

3:15.51

1:06.66

Pl: 8 2

4:26.63

1:11.13

Pl: 8

5

CF

9

Pony Express Red Hawks

*Kevin Bowen, Mike Hanks, Willie Spruill, Greg Ford

4:27.22

1:03.50

-

Pl: 10

2:11.94

1:08.45

Pl: 11 -1

3:24.62

1:12.68

Pl: 11

4:27.22

1:02.61

Pl: 9 2

4

CE

10

Central Park TC

*David Marx, Jason Geller, Tom Fitzpatrick, Eddie Ebani

4:32.33

1:01.61

-

Pl: 9

2:07.28

1:05.67

Pl: 9

3:22.12

1:14.85

Pl: 10 -1

4:32.33

1:10.22

Pl: 10

11

CI

11

Shore AC

*Steve Guillan, Mike O'Connor, Chris Rinaldi, Paul Henry

4:36.96

1:00.84

-

Pl: 7

2:02.64

1:01.81

Pl: 7

3:17.87

1:15.23

Pl: 9 -2

4:36.96

1:19.09

Pl: 11 -2

8

CJ

DC Capitol TC

*Samul Lomax, Remus Medley, Jamie Dubliner, Kenny Edward

CB

Wed, 4/23/25-took off.