en route

Thurs, 8/27-took off. Bike ride yesterday afternoon, followed by a walk. I'll give these legs a rest.

Wed, 8/26-took off in the morning, knowing I was taking a bike ride with some colleagues.

Tues, 8/25-4M at Natirar (34:30ish)

Mon, 8/24-2M loop

Sun, 8/23-took off. Mom visiting.

Sat, 8/22-went to YMCA. Alternated between miles (3) on treadmill and strength work and stretching. 

Fri, 8/21-4M at Natirar with a colleague, Manny

Thurs, 8/20-farm run and swamp foot

Wed, 8/19-3.6M at Natirar

Tues, 8/18-2M loop

Mon, 8/17-3.65M Natirar

Sun, 8/16-off; en route to PA from VA

Sat, 8/15-in VA

Fri, 8/14-YMCA

Thurs, 8/13-3.6M at Natirar

Wed, 8/12-10M bike ride

Tues, 8/11-3M Natirar

Mon, 8/10-3M Natirar

I need to level up!

Sat, Aug 9-did precisely what I did yesterday.... I need to level up!

Fri, Aug 8-Went to the Somerset Y with V and did: 9:00 mile warmup on treadmill, stretched for a few minutes and did my go-to meniscus-strengthening exercise, hopped back on the treadmill for an 8:30 mile, scampered over to the barbells and lat pull for some arm work, then strolled back to the treadmill for an 8:00 mile (7:57), and then finished up on the fly and hamstring machines

Thurs, Aug 6-Drove to Natirar to do a 2.65M

I stuck to the plan

Wed, 8/5/26-Went to the track for 6x200 in 33 with 3:30 rest. I stuck to the plan: 33-low, 33-low, 33-mid, 33-mid, 33-high, 32-mid. Sadly, this was harder than it should have been. Just five years ago, I was doing this on one-minute rest!

Tues, 8/4/26-2.65M in 21:55 at Natirar

Mon, 8/3/26-2.6M in 21:45 at Natirar

pool work only

Sun, 8/2/26-Hillsborough YMCA. 9:00 mile, 6:00 stretching/ knee exercises, 8:30 mile, 6 min lifting, 8:00 miles, lifting 

Sat, 8/1/26-Somerset Hills YMCA. 9:00 mile, 6:00 stretching/ knee exercises, 8:30 mile, 6 min lifting, 8:00 miles, lifting 

Fri, 7/31/26-track workout. 3x200 in 36 (2:00 rest); 3x150 in 25.5 (1:30 rest); 3x100 in 16

Thurs, 7/30/26-2.6M at Natirar, plus pool

Wed, 7/29/26-2.6M Natirar, plus pool

Tues, 7/28/26-no running, pool work only

Mon. 7/27/26-2M loop

Simple, right?

 Sun, 7/26/26-

After a three-week hiatus from the track, my intention was to do 4x200 in 35 and 4x150 in 24. Simple, right? The warmup and first two 200s felt fine. The third 200 did not. I stopped after that, feeling something in my hamstring. Sadly, I called it quits. 

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!