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