Idaho-Salmon River

Sat, 7/25/26-Went to Y. Treadmill mile in 9:00. Stretched and did PT exercises for 9 min. Ran 8:30 mile. Barbells and lat machines for about the same amount of time. Ran 7:56 mile. Did more lifting, including fly machine, for about the same time, then headed out with V. Pool work.

Fri, 7/24/26-2.6M at Natirar in 21:30. pool work.

Thurs, 7/23/26-2M around neighborhood in 17:15.

Wed, 7/22/26-took off

Tues, 7/21/26-too busy. Took off.

Mon, 7/20/26-arrived home at 1:30 am from Idaho. Took off. Tired.

Sun, 7/19/26-Idaho-Salmon River

Sat, 7/18/26-Idaho-Salmon River

Fri, 7/17/26-Idaho-Salmon River

Thurs, 7/16/26-Idaho-Salmon River

Wed, 7/15/26-Idaho-Salmon River

Tues, 7/14/26-Idaho-Salmon River

Mon, 7/13/26-left for Idaho

Sun, 7/12/26- took off

Sat, 7/11/26-Went to Y. Treadmill mile in 9:00. Stretched and did PT exercises for 9 min. Ran 8:30 mile. Barbells and lat machines for about the same amount of time. Ran 7:56 mile. Did more lifting, including fly machine, for about the same time, then headed out with V. Pool work.

Fri, 7/10/26-2M around neighborhood in 17:00.

Thurs, 7/9/26-took off

Wed, 7/8/26-2M around neighborhood in 17:00.

Tues, 7/7/26-don't recall

Mon, 7/6/26-don't recall

I'll keep things simple: My body is a mess!

Sun, 7/5/26-Jogged to the track, did a combination of slow jogging and walking on the track, and walked back home. Total: 3.5M

Sat, 7/4/26-Went to the Y with V. Walked on treadmill, did some stretching and knee strengthening exercises, and lifted some.

Fri, 7/3/26-Went to the Y with V. Walked on treadmill, did some stretching and knee strengthening exercises, and lifted some.

Thurs, 7/2/26-took off

Wed, 7/1/26-Still in Grand Cayman. Went to the fitness center. Did a combination of slow jogging and walking on treadmill. Included a bit of lifting.

Tues, 6/30/26-Sun, 6/28-Grand Cayman. Calf is still a problem. Went to the fitness center. Did a combination of slow jogging and walking on treadmill. Included a bit of lifting.

Sat, 6/27/26-up bright and early...en route to Grand Cayman.

Fri, 6/26/26-Went to the Y with V. Walked on treadmill, did some stretching and knee strengthening exercises, and lifted some.

Thurs, 6/25/25-Mon, 6/22/26-Spent time in pool. Calf is strained, in addition to hamstring stitch plus meniscus tear. I'll keep things simple: My body is a mess!

left hamstring acting up

Sun, 7/21/26-

Met up with Bruce, John, Harris, and Ursula at Audubon.

The workout was a fast 250m, 90 sec rest, then a fast 150m. The idea was to have the combined times fall below 60 sec. John hit the 250m in 35.4, and Bruce and I came in at 35.9. John then hit the 150 in 22-mid, while Bruce hit 23-low and I hit 23-mid, on account of slowing up due to my left hamstring acting up. The crew then went on to do 2x150 pick-ups. I nixed myself from these in favor of a couple of light strides down the homestretch.

Sat, 7/20/26-

Went to the Y. 8:55 on treadmill, stretched/lifted/did knee-strengthening exercises, 8:25 on treadmill, etc.

a dip in the pool afterwards

6/19/26-On this breezy morning, I made my way to Natirar and did 3M in 25:40 (~9:15, ~8:30, ~7:55). I started off quite modestly on purpose, a kind of stroll in the park. The rest of this easy run just fell into place. I took a dip in the pool afterwards.

Mission accomplished.

Thurs, 6/18/25-

Went to the track. 3x200 with 3:00 rest, followed by 3x150 with 2:30 rest. Goal pace: 32 and 22, respectively. Mission accomplished.

Wed, 6/17/25-

2M run around the neighborhood. 17:15. Sluggish.

swam instead

Tues, 6/16/26-Went to Natirar. 2.8M in 23:00 (8:40, 8:10, 6:10).

Mon, 6/15/26-swam instead

the gang

Sun, 6/14/26-

Made my way to Audubon and met up with about 20 members of the team! It had been a while since I saw some of the gang. While one group did 500s and another practiced with implements, I joined the group doing 100s. We ran 100m and walked back 50m, ran another 100 and walked back 50m. We did this until we made our way around the oval. That meant seven 100s. The walk-back rest ranged between 85 seconds (first one) and 2 minutes (7th one). My times fell in the 14-sec range.