Eight is enough!

Thurs, 2/12/26-took off in favor of the sauna!

Wed, 2/11/26-Did 2M loop in an easy 16:45 (8:25/8:20).

Tues, 2/10/26-Did the 100m hill. Eight (8) in all. 19/20. Eight is enough!

118th Millrose Games

Mon, 2/9/26-took off

Sun, 2/8/26-5 degrees outside. Jogged to fitness center (.25M), ran .75M on treadmill, stretched some. I then did some hills, 8 in all, using the paved surface just outside the gym. They were mostly 19s, with a 20 in there and an 18 as a finale. I took 1:30 between efforts. Jogged .25M back home.

Sat, 2/7/26-10 degrees outside. Went to the Y with V. Did a mile, stretched, lifted, and drilled! 

Fri, 2/6/26-super cold and windy. Went to the fitness center. Did a mile, stretched, lifted, and drilled! Jogged back home.

Thurs, 2/5/26--Jogged to the Athletic Center. Ran an additional six minutes once inside. I then did some hills, 6 in all, using the paved surface just outside the gym. They were mostly 22s, with a 23 in there. I jogged 1:00 between efforts. Jogged .25M back home.

Wed, 2/4/26-super cold and windy. Went to the fitness center. Did a mile, stretched, lifted, and drilled! Jogged back home.

Tues, 2/3/26-Jogged around campus.

Mon, 2/2/26-took off

Sun, 2/1/26-118th Millrose Games. Arrived at the arena at 9:00 sharp, and my teammates were waiting. They had already gotten the bibs and other requisite materials. After getting acclimated, I jogged a bit and stretched. We'd eventually make our way to the second floor warmup hallway for stretching, striding, and burning off nervous energy.

We'd be called down to the lower level, like clockwork. We'd then be directed to head back upstairs, race-ready. We obliged. I was feeling pretty good and generally relaxed. When I took the baton for my second leg, I felt good. Heading into my second lap, I knew I had the guns to pass the guy in front of me. In so doing, I made a move on the guy in from of him, overtaking him at the 300m mark heading into the far turn. Turns out I posted a 59.82. Not bad on a bum knee and half-decent training. We (Nick, Rob, and Wally) would win the 50+ division. Here are the results: https://results.nyrrmillrosegames.org/. Here is the video: https://mr-bolt.runnerspace.com/gprofile.php?mgroup_id=45586&do=videos&video_id=446239.

I couldn't stay for the rest of the festivities, as I had to travel back home and then to Philly help to dig my daughter's car out of its case of ice and snow. Talk about being a good father!

alternating my diagonal

Sat, 1/31/26-Went to the Y with V. Did a 10:00 mile, followed by a nice stretch and some drills.

Fri, 1/30/26-On this -1 degree morning, I jogged to the Athletic Center, ran an additional 8 minutes around the court, then did 8x50m strides, alternating my diagonal.

Thurs, 1/29/26-Jogged to gym, hopped on treadmill for 7 min, stretched and lifted.

Wed, 1/28/26-en route from CA.

Tues, 1/27/26-Jogged to the fitness center (.65M) at Silverado, did a 9:00 mile, followed by a nice stretch and some drills. I jogged back (.65M)

Mon, 1/26/26-Went to fitness center at Silverado, did a 9:00 mile, stretched, then did some stretching and strength work.

Sun, 1/25/26--Went to fitness center at Silverado, did a 9:00 mile, stretched, then did an easy 6x30 second on treadmill...on setting 10, letting the machine get to 15 secs and staying on until 45 sec. 2 min rest between efforts.

Sat, 1/24/26-Traveling

Fri, 1/23/26--Jogged 1.5M, then hit the sauna.

Targeting form

Thurs, 1/22/26-

Warmed up decently, including stretching, then did 8 hills (on GSB's campus, between the Lower School and the gym) sewer cap to sewer cap. 1 @ 20, 4 @ 19, and 3 @ 18. I was targeting form and knee lift.

5-degree weather

Wed, 1/21/26-Jogged to the fitness center in this 5-degree weather. Kept warming up on the treadmill, for a combined 1 mile. Stretched some, then did 5x30 on 10.0, hopping on the treadmill at the 15-second mark and going until 45 sec in. Afterwards, I did a few drills and strength work.

Tues, 1/20/20-took off

Mile's worth

Mon, 1/19/26-

Snow-covered everything after getting 3" or so of snow. Basic treatment today. Walked .5M on campus, then walked 1.5M on treadmill at 15min/M pace, then walked another.5M on campus. 

Sun, 1/18/26-

I had planned to do a few 200s in 30, but it was snowing, and the track was covered. V and I went to the athletic center, where we did about a mile's worth of laps. I then stretched. We headed to the fitness center for some treadmill action. I managed 3x.2M on the treadmill top speed of 12.5. That meant covering the distance in about 60 sec. 

Sat, 1/17/26

Went to the Y with V. Did 2M in 18:00 on treadmill, followed by stretching, drills, and strength work.

Fri, 1/16/26-

1 mile light jog

Thurs, 1/15/26

The plan was...

Warm-up thoroughly

2 × 200 m @ 31.0–31.5

Full 5–6 min recovery

Smooth, not aggressive

OPTIONAL (only if everything feels perfect):

1 × 120 m @ ~90%

Shut it down.

I hit the 200s in 30-mid and 30-low, and the 120m in 18-low, which was more or a stride. Felt good.

Wed, 1/14/26-

Session

• 6–8 × 100 m

• 18.5–19.5 seconds

• Walk-back recovery

• Smooth, upright, no pressing

Tues, 1/13/26-

Today I wound up doing a mile in 9:45 and 4x50m strides

Mon, 1/12/26

Jogged 2M around the neighborhood. 17:00

Sun, 1/11/26

Audubon HS-4 sets of 200m in 33.0, 1 min rest, 150m in 24.0, 5 min rest/walk 400m. (Was it 5 min rest or 6 min rest?).

34-high, 25-low; 31-low, 24-mid; 32-mid, 24-mid; 32-mid, 24-mid. While I felt like the 150s took too much energy and should have been faster, on the whole, this workout was successful.

Sat, 1/10/26

Went to the Y with V. Did 2M in 18:00 on treadmill, followed by stretching, drills, and strength work.

Nagged me

Fri, Jan 9, 2026-

I simply walked a mile. My sciatica/lower back, which has nagged me here and there for a week, is feeling better.

No light stretch.

Thurs, 1/8/26-

This was supposed to be today's workout:

Theme: Controlled speed endurance (NOT race pace)

Warm-up

• 5–8 min very easy jog

• Dynamic drills (A-skips, leg swings, etc.)

• 3 × 60 m strides (60 → 75 → 85%)

Main set

• 3 × 300 m @ 50.5–52.0 sec

  • This is 85–88% effort

  • Walk 6–8 min recovery

  • Focus: relaxed arms, tall posture

Finish

• 2 × 120 m @ ~90% (smooth, not sprinting)

Cool down: walk + light stretch

I was running late, so I only managed a decent warm-up without the drills and strides, and I did the 3x300, but not the 2x120s. 

First 300m: I was perhaps too relaxed, especially on the last 100m. I came in at 53-low (16, 34, 53)

Second 300m: 50-mid (16, 33, 50)

Third 300m: 50-low (16, 33, 50)

I jogged back home. No light stretch.

Wed, 1/7/26-Walked about a mile, then hit the sauna.

optimal

Tues, 1/6/26-

Jogged to the fitness center for a little lifting and weight training.

Mon, 1/5/26-walked 2M and made my way to the sauna.

Sun, 1/4/26-the track was still covered with snow, so instead of the 5x200 I had planned to do in 30/31 (with a 200m walk recovery), I decided to do 10x100m+ hills. I started from the sewer cover near the dumpster pin next to the track and finished at the gate opening at the tennis courts, maintaining optimal form. I started with one at 20-low, then hit 3 at 19-high, 3 at 19-mid/low, and 3 at 18-high/mid.

Modest

Sat, Jan 3-Went to the Y with V. Jogged a mile on treadmill, lifted, and did some drills.

Fri, Jan 2-Meet at Alvernia. I left home at about 11:00, knowing the drive would be close to 2 hours and 400m was scheduled to go off at 2:00. When I arrived, checked in, and found my teammates, I quickly learned that the 400 was going to start much sooner than expected. I jogged on the backstretch as the 60m was being contested, covering probably a half mile in 4:30-5:00. I stretched decently, not knowing how far ahead of schedule the meet was running. As the 4x200 was happening, I did some pickups and strides using the long/triple jump runway. 

I then made my way over to where the 400m contestants were gathering. I'd have lane 5 of 6, in a full heat. Turns out the meet was running about 15-20 minutes ahead of schedule. 

When the gun went off, I tried to pace off the middle school kiddo in lane 6. He got the jump on me, but I was on his tail at the 200m mark, covering the first half of the race in 29.43. I felt a little slow and heavier than usual, but I was otherwise okay. As I neared the finish line, I thought for a blink of an eye that I would break 60. Nope 61.57. https://www.youtube.com/live/prXgHhTVrp4 Cue at 3:13.

Less than an hour later, I'd have lane 6 for the 200, where Chuck and I would have the heat to ourselves. I posted a modest 28.09. https://www.youtube.com/live/prXgHhTVrp4 Cue to 4:08.

Thurs, Jan 1-Did a mile in the athletic center, stretched, and ran a half-dozen 50m+ strides.

Wed, Dec 31-Went to the Y with V. Jogged two miles on treadmill, lifted, and did some drills.

Tues, Dec 30-Did 2M loop.

Mon, Dec 29-took off