12/28/25-
I warmed up and stretched inside Hemm House. Did 6 x .10M hills using the sloping driveways there. I did three on the left driveway and three on the right driveway. The ones on the left were all in 32; the ones on the right required more efforts and came in at 34, 33, and 32. I walked/slow-jogged (2:45/3:00 or so) between each effort, the full loop being about .25M. I could still feel my hammy.
Sat, 12/27/25-Went to Y with V.... An easy two on treadmill (19:15), followed by stretching and weight training, with a little PT mixed in.
Fri, 12/26/25-Went to Natirar for a 3M run. 24:30.
Thurs, 12/25/25-went to track for 6x150 in 22, with 2:30 rest. With a little wind to my back, I hit 22-low, 21-high, 21-mid, 21-mid, before pulling up halfway into the fifth effort. Right hammy again.
Wed, Dec 24th-Went to Y with V. Did 9:15 mile on treadmill, took off long sleeve shirt, then did another mile in 8:30. After that, I stretched some, followed by strength work, including arms, a couple of PT exercises, and legs. Spent time in the sauna and walked 2M later in the day.
Tues, Dec 23rd-Went to the fitness center at Mirbeau. Did 17:30 2M run on treadmill, followed by stretching and lifting. Made my way through spa.
Mon, Dec 22nd-Went to the fitness center at Mirbeau. Did 8:30 mile, followed by 8:00 mile on treadmill. I did some stretching and lifting after that. Made my way through spa: sauna, outdoor hot tub, steam room, and quite/relaxation room. Had a deep tissue treatment in the evening.
Sun, Dec. 21st-Drove to Aubudon, where I met Bruce, Vanja, and Harris. Bruce, Vanja, and I did 2x200, 2x150, and 2x100, with Harris joining us on the 150s and 100s. The pace plan was 31/32 for the 200s, 21/22 for the 150s, and 14 for the 100. The rest plan was 3:00-3:30 between efforts. The 3:00 became 4:00 between the 200s and 150, but remained 3:00 for the 100s. I was good for the 200s (31-mid, and 31-low), but my knee and right hamstring became problems for me for the rest of the workout. I chose to back off, hitting the first 150 in 24 (turns out we were about 10m too long) and the second one in 23.xx; the 100s were in 15-mid and 15-high. Sadly, I felt little pop or fizz. Bruce and Vanja, on the other hand, were all business, covering the 200s in 31-mid and 30.xx. They followed suit for the 150s and 100s, although Bruce, accusing me of trying to kill him, was sure he was going to collapse and crawl up somewhere for his final hours. Harris did well, too.
Left for Mirbeau in Rhinebeck, NY early in the afternoon.
Sat, Dec 20th-Went to Y with V. Did 9:15 mile on treadmill, took off long sleeve shirt, then did another mile in 8:30. After that, I stretched some, followed by strength work, including arms, a couple of PT exercises, and legs.
Fri, Dec 19-Took off.
Mon, 12/15/25- I jogged (.25M) to the fitness center, did .75 mile (at 9:00 pace), stretched briefly, tried to do another .75M (in 8:30/mile pace), but my injured knee buckled and failed. I hope it's nothing. I then walked back (.25M) to the house.
Sat, 12/13/25-Went to the Y with V. 8:30 on treadmill. Brief stretch in place. 8:00 on treadmill. Stretched. Strength training.
Fri, 12/12/25-2M on MS XC course. 17:00
Thurs, 12/11/25-Track was icy, so I did some hills, 8 on the short, grassy hill (8 sec) and 6 on the driveway hill between the gym and lower school. (19 sec.)
Wed, 12/10/25-busy. took off
