on the nose!

Sun, 5/17-After a few weeks' absence, I made my way to Audubon HS for a workout with Bruce, John, and..., lo and behold, Rob. Moderate workout: 5x200 with 200m walk in-between (4:00 on the nose!). The goal was a relaxed sprint. 33-mid, 33-low, 32-mid, 32-low, 31-mid

Sat, 5/16-Went to Y with V. 8:30 mile (treadmill), stretched/exercises, 8:30 mile, lifted, 8:30 mile.

Fri, 5/15-3M around neighborhood...25:50

Thurs, 5/14-2.65M at Natirar

Wed, 5/13-1.7M around campus

Tues, 5/12-2M around neighborhood

Mon, 5/11- almost 3M at Natirar

Sun, 5/10-5x300 in 57, with 2:00 rest

Sat, 5/9-short job--trustee meeting

Fri, 5/8-2.65M at Natirar

Thurs, 5/7-3x(400m in 80+200 in 37) with 1200m job between sets

Wed, 5/6-2M around neighborhood

Tues, 5/5-MS XC course+...1.9M

Mon, 5/5-took off

Sun, 5/4-6x150 in 24/25

Sat, 5/3-Went to Y with V. 8:30 mile (treadmill), stretched/exercises, 8:30 mile, lifted, 

Did more of the same

Sat, 5/2/26-Alumni Weekend at GSB. Went to the Y with V. Did 8:30 mile, stretched, drilled, lifted, then hopped back on treadmill for a 7:30 mile. Did more of the same.

Fri, 5/1/26-2M loop in 16:50 (8:40/8:10)

Thurs, 4/30/26-Did 6x200 in 34 with 1:35 break.

Wed, 4/29/26-Drove to Natirar for 3M run

Tues, 4/28/26-took off

Mon, 4/27/26-Drove to Natirar for 3M run

Sun, 4/26/26-6x150 in 24/25; 2:30 rest.

No Penn Relays for me this year!

Sat, 4/25/26-Went to YMCA with V. Had to stop to massage out bad knee pain while warming up on treadmill. 9:00 mile. Completed a series of stretches and strength exercises. Another mile in 8:00. Used the rest of the time for dumbbells, machine work, etc.

Fri, 4/24/26-2M loop. 18:00

Thurs, 4/23/26-went to track. Did 6x150: 24-low, 23-mid, 23-mid, 23-low, 22-mid (No Penn Relays for me this year! Founder's Day Annual Day of Giving and SpringFest here on campus. Let's adjust the calendar for 2027.)

Wed, 4/22/26-took off

Tues, 4/21/26-Went to Natirar...2.6M

Mon, 4/20/26-Did the 3M loop around neighborhood

high, mid, low

Sun, April 19-cooler and light rain. Wound up doing 3x200m (goal 34), 3x150m (goal 24), and 3x100m (goal 15). 3:00 rest after each 200, 2:30 rest after each 150, and 2:00 rest after each 100. 

200s: 34-mid, 33-high, 33-mid

150s: 24-low, 23-high, 23-high

100s-15-low, 15-low, 15-low

Sat, April 18-went to the Y with V. Did 8:30 mile, stretched, did strength and mobility exercises, hopped back on the treadmill for a 7:55 mile, then worked the dumbbells and machines.

I shouldn't have let some much time go by without posting!

Fri, April 17-Did 1.85M on the XC course. 16:00. Knee continues to tire my legs.

Thurs, April 16-took off; too busy

Wed, April 15-went to Natirar for a 3M run. 25:05

Tues, April 14-2.15M farm run

Mon, April 13-Did 2M loop. 17:00

Sun, April 12-Went to Audubon after several weeks' absence. Lots of the crew there. Did hard 250m (38-low), 90 sec rest, hard 150m (24-mid). Took a three minute rest, then did 4x150 pick-ups in 24/25 sec.

Sat, April 11-at Swarthmore College for CPI. Ran 3M around the neighborhood, including over a mile on the track.

Fri, April 10-Did 2M loop. 17:00

Thurs, April 9-took off

Wed, April 8-took off

Tues, April 7-Wed, April 1: cannot remember. I shouldn't have let some much time go by without posting!

lower back and knee

Tues, 3/31/26-

Between my lower back and knee, I really struggled to finish my 2M run. I covered the first mile in 8:35, but I was hurting. I kept at it, but eventually had to stop...twice...to deal with my back and knee. I'd finish up in 17:00, having paused my watch during the stops.

Mon, 3/30/26-

Took off. Too much going on.

Sun, 3/29/26-

Did 8x150 at Hillsborough's track. The first three were in 25, the second three were in 24, and the last two were in 23. Lower back and meniscus tear lurk! 

The Bahamas, mama!.

Sat, 3/28/26-Went to Y with V. 8:30 mile on treadmill. Stretched and strengthening work. 7:55 mile on treadmill. Lifted a nice bit.

Fri, 3/27/26-travel day from The Bahamas. same as yesterday.

Thur, 3/26/26-The Bahamas. 9:00 Mile on treadmill. Stretched and strengthening work. 8:30 mile on treadmill. Lifted a nice bit.

Wed, 3/25/26-The Bahamas. 17:30 on treadmill. Stretched and strengthening work. Lifted a nice bit.

Tues, 3/24/26-The Bahamas. 9:30 on treadmill. Stretched and strengthening work. 9:00 mile on treadmill. Lifted a nice bit.

Mon, 3/23/26-up at 3:30AM to travel to The Bahamas, mama!.

Sun, 3/22/26-12x100 at Hillsborough's track. First 6 in 16. Second 6 in 15. Mission accomplished.

Sat, 3/21/26-Went to Y with V. 9:00 mile on treadmill. Stretched and strengthening work. 8:30 mile on treadmill. Lifted a nice bit.

Fri, 3/20/26-2M on XC course

Thurs, 3/19/26-6x200m in 33 with 3:00 rest.