same pace

Sat, 6/13/26- Went to the Y with V. Treadmill mile in 8:30, followed by 7 min of stretching and knee work, then another 8:30 mile on treadmill. I then worked the barbell and some machines before heading back to the treadmill for .5M at the same pace.

Fri, 6/12/26-took off. Busy!

Goals met

Thurs, 6/11/26-

8x100. Goal for first set: 16s; Goal for second set: 14s. 2:00 walk-back-to-start rest.

Goals met

Wed, 6/10/26-Natirar. 2.65M

Tues, 6/9/26-took off

Mon, 6/8/26-took off

Sun, 6/7/26-3x200 in 33 with 3:00 rest; 3x150 with 2:30 rest in 23. Hit all 200s in 32 and all 150s in 22.

around the block

Sat, 6/6/26-Went to the Y with V, per usual. Hit the treadmill for 2 miles (16:57), then did some stretches and PT exercises. After that, it was time for a little lifting, followed by another mile on the treadmill (7:27). I finished off my time with a bit more stretching and lifting.

Fri, 6/5/26-Two miles around the block... 16:50

Thurs, 6/4/26-Hit the track for 8x150 with 2:30 rest. Goal pace was 24. After a measly 25-second first try, I managed 24-high, 24-mid, 24-low, 23-high, 23-mid, 23-low, 22-low.

Wed, 6/3/26-took off

3M

Tuesday, 6/2/26-Went to Natirar. Did 3M... 24:50 (8:35, 8:20, 7:55).

or was it

Monday, June 1, 2026-

Your basic 2M run...in 16:45 (8:35; 8:10)

Sunday, May 31, 2026-

Drove to Audubon to meet up with Bruce, John, and Rob. It was a short sprint day: 3 x (30m, 60m, 100m). We were supposed to be running at 95%. Wishful thinking. The break between efforts was 3:00, between sets 4:00 (or was it 6:00?). I timed all of my efforts. The 30s got progressively faster, starting at 4-high and coming down to 4-low. The 60s started in the high-8s and ended in the low-8s. The 100s were 13.8, 13.4, and 13.6.

Walked some of it!

Sat, 5/30/26-Went to Y with V. Did 2M on treadmill in just under 17:00, followed by stretching, and knee strengthening exercises, and lifting. I then returned to the treadmill for another mile in just under 7:30. I then did more lifting.

Fri, 5/29/26-Went to Natirar and did 3.2M in 28:00 and change.

Thurs, 5/28/26-Went to the track for 8x150 in 25 with 2:00 rest. 27, 25, 25, 24, 24, 24, 23, 22

Wed, 5/27/26-Did 3M around neighborhood. 26:30ish

Tues, 5/26/26-took off

Mon, 5/25/26-Memorial Day. Went to Natirar and tried alternate route covering lots of rolling hills. Walked some of it!

Sun, 5/24/26-Went to Y with V. Did 2M on treadmill in just under 18:00, followed by stretching, and knee strengthening exercises, and lifting. I then returned to the treadmill for another mile in just under 8:30. I then did more lifting.

hamstring started to get angry

Sat, 5/23-Went to the Y...by myself! 2M on treadmill (9:00+8:30=17:30). I had intended to start at 8:30/M, then drop down to 8:00, but my knee was bothering me, especially during the first mile. I stretched, lifted some, then did some knee-strengthening exercises. I hopped back on the treadmill for an 8:00 mile. I finished up with a few machines.

Fri, 5/22-2M around neighborhood. 18:00 Bad knee day.

Thurs, 5/21-set out to do 8x200 in 40 sec with 1:20 rest. I started at 40, then went 39, 38, 38, 38...and my hamstring started to get angry. I did a 37, then called it quits on account of my hamstring acting up.

Wed, 5/20--3.25M at Natirar, alternate route.

Tues, 5/19-took off

Mon, 5/18-3M around neighborhood