Sauna.

Fri, 10/2/26-took off. Sauna.

Thurs, 10/1/26-very easy 4M in 38:00. Natirar.

Wed, 9/30/26-took off. busy.

Tues, 9/29/26-7x200 in 35 with 90-sec rest. Made it through, but it was more challenging than it should have been.

Mon, 9/28/26-easy 3.1M (9:15 pace) around neighborhood, concluding at tennis courts, followed by 4x100m strides, and then strength work in the fitness center.

Sun, 9/27/26-6x150 @24-25...3:00 recovery. 25, 25, 24, 25, 24, 23. Again, more effort than I expected, sadly.

Sat, 9/26/26-San Diego. 25 min easy + 100m strides.

Fri, 9/25/26-35 min easy. Treadmill

Thur, 9/24/26-took off. early meeting EST while in San Diego. Arrived late. Not much rest.

Wed, 9/23/26-25 min run, super easy...9:30 pace; was supposed to do some strength work. Only did a little.

Tues, 9/22/26-6x200 in 35-36, 90 sec recovery. Made it through, but mostly 36s: 36, 36, 35, 36, 35, 34.

Mon, 9/21/26-30 min run at Natirar...9:15 pace. 4x100m strides on grass.

Sun, 9/20/26-6x150 in 24-25....3:00 recovery. 26, 25, 24, 25, 25, 24. More effort than I expected, sadly.

Sat, 9/19/26--went to the Y with V. 2M easy on treadmill. Strength work and stretch. 1M easy on treadmill.

Fri, 9/18/26--took off

Fine

Thurs, 9/17/26-

Today was supposed to be a very easy 30-35 min run at between 9:00 and 9:45 per mile pace. I wound up running for 30:30, covering 3.3M. Neighborhood run.

Wed, 9/16/26-

Today was supposed to be an easy run of 25-30 min run at between 9:00 and 9:15 per mile pace. I wound up running for 26:30 and change, covering 3M. Natirar run.

Tues, 9/15/26-

On tap today was 6x200m in 35-36 sec with 90 sec recovery. I did these in my flats. The workout required more than I anticipated, but I did okay: 35, 36, 37, 36, 36, 36.

Mon, 9/14/26-

Did 25 min run at Natirar, followed by 4x80m strides. It was fine! 

Don't recall; lost a week and then some.

Sun, 9/13/26--YMCA routine. Mile/stretch/mile/exercises for knee/lifting/strength work. Dip in pool. At least I've shed some pounds. I'm down to 161.8, post-workout! That's 15 pounds down from Aug 1.

Sat, 9/12/26-Met up with Rob H. for the Alumni XC (fun) run at Swarthmore. Terrible showing. No energy, no fizz. Had to stop three times. Hilly 3.25M... 27:00+ Same pace as my pre-race run yesterday at Natirar!

Fri, 9/11/26-Ran 2.25M at Natirar. Dip in pool.

Thurs, 9/10/26-6x600 in 2:30 with 2:30 rest. Dip in pool.

Wed, 9/9/26-4M run at Natirar

Tues, 9/8/26-3M run around neighborhood.

Mon, 9/7/26-Went to Y with V. Routine.

Sun, 9/6/26-Went to Y with V. Routine.

Sat, 9/5/26-4M run at Natirar

Fri, 9/4/26-Don't recall; lost a week and then some.

Thurs, 9/3/26-Don't recall

Wed, 9/2/26-Don't recall

Tues, 9/1/26-Don't recall

Mon, 8/31/26-Don't recall

Sun, 8/30/26-Don't recall

Sat, 8/29/26-Don't recall

Fri, 8/28/26-Don't recall

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