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

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!