alternating my diagonal

Sat, 1/31/26-Went to the Y with V. Did a 10:00 mile, followed by a nice stretch and some drills.

Fri, 1/30/26-On this -1 degree morning, I jogged to the Athletic Center, ran an additional 8 minutes around the court, then did 8x50m strides, alternating my diagonal.

Thurs, 1/29/26-Jogged to gym, hopped on treadmill for 7 min, stretched and lifted.

Wed, 1/28/26-en route from CA.

Tues, 1/27/26-Jogged to the fitness center (.65M) at Silverado, did a 9:00 mile, followed by a nice stretch and some drills. I jogged back (.65M)

Mon, 1/26/26-Went to fitness center at Silverado, did a 9:00 mile, stretched, then did some stretching and strength work.

Sun, 1/25/26--Went to fitness center at Silverado, did a 9:00 mile, stretched, then did an easy 6x30 second on treadmill...on setting 10, letting the machine get to 15 secs and staying on until 45 sec. 2 min rest between efforts.

Sat, 1/24/26-Traveling

Fri, 1/23/26--Jogged 1.5M, then hit the sauna.

Targeting form

Thurs, 1/22/26-

Warmed up decently, including stretching, then did 8 hills (on GSB's campus, between the Lower School and the gym) sewer cap to sewer cap. 1 @ 20, 4 @ 19, and 3 @ 18. I was targeting form and knee lift.

5-degree weather

Wed, 1/21/26-Jogged to the fitness center in this 5-degree weather. Kept warming up on the treadmill, for a combined 1 mile. Stretched some, then did 5x30 on 10.0, hopping on the treadmill at the 15-second mark and going until 45 sec in. Afterwards, I did a few drills and strength work.

Tues, 1/20/20-took off

Mile's worth

Mon, 1/19/26-

Snow-covered everything after getting 3" or so of snow. Basic treatment today. Walked .5M on campus, then walked 1.5M on treadmill at 15min/M pace, then walked another.5M on campus. 

Sun, 1/18/26-

I had planned to do a few 200s in 30, but it was snowing, and the track was covered. V and I went to the athletic center, where we did about a mile's worth of laps. I then stretched. We headed to the fitness center for some treadmill action. I managed 3x.2M on the treadmill top speed of 12.5. That meant covering the distance in about 60 sec. 

Sat, 1/17/26

Went to the Y with V. Did 2M in 18:00 on treadmill, followed by stretching, drills, and strength work.

Fri, 1/16/26-

1 mile light jog

Thurs, 1/15/26

The plan was...

Warm-up thoroughly

2 × 200 m @ 31.0–31.5

Full 5–6 min recovery

Smooth, not aggressive

OPTIONAL (only if everything feels perfect):

1 × 120 m @ ~90%

Shut it down.

I hit the 200s in 30-mid and 30-low, and the 120m in 18-low, which was more or a stride. Felt good.

Wed, 1/14/26-

Session

• 6–8 × 100 m

• 18.5–19.5 seconds

• Walk-back recovery

• Smooth, upright, no pressing

Tues, 1/13/26-

Today I wound up doing a mile in 9:45 and 4x50m strides

Mon, 1/12/26

Jogged 2M around the neighborhood. 17:00

Sun, 1/11/26

Audubon HS-4 sets of 200m in 33.0, 1 min rest, 150m in 24.0, 5 min rest/walk 400m. (Was it 5 min rest or 6 min rest?).

34-high, 25-low; 31-low, 24-mid; 32-mid, 24-mid; 32-mid, 24-mid. While I felt like the 150s took too much energy and should have been faster, on the whole, this workout was successful.

Sat, 1/10/26

Went to the Y with V. Did 2M in 18:00 on treadmill, followed by stretching, drills, and strength work.

Nagged me

Fri, Jan 9, 2026-

I simply walked a mile. My sciatica/lower back, which has nagged me here and there for a week, is feeling better.

No light stretch.

Thurs, 1/8/26-

This was supposed to be today's workout:

Theme: Controlled speed endurance (NOT race pace)

Warm-up

• 5–8 min very easy jog

• Dynamic drills (A-skips, leg swings, etc.)

• 3 × 60 m strides (60 → 75 → 85%)

Main set

• 3 × 300 m @ 50.5–52.0 sec

  • This is 85–88% effort

  • Walk 6–8 min recovery

  • Focus: relaxed arms, tall posture

Finish

• 2 × 120 m @ ~90% (smooth, not sprinting)

Cool down: walk + light stretch

I was running late, so I only managed a decent warm-up without the drills and strides, and I did the 3x300, but not the 2x120s. 

First 300m: I was perhaps too relaxed, especially on the last 100m. I came in at 53-low (16, 34, 53)

Second 300m: 50-mid (16, 33, 50)

Third 300m: 50-low (16, 33, 50)

I jogged back home. No light stretch.

Wed, 1/7/26-Walked about a mile, then hit the sauna.

optimal

Tues, 1/6/26-

Jogged to the fitness center for a little lifting and weight training.

Mon, 1/5/26-walked 2M and made my way to the sauna.

Sun, 1/4/26-the track was still covered with snow, so instead of the 5x200 I had planned to do in 30/31 (with a 200m walk recovery), I decided to do 10x100m+ hills. I started from the sewer cover near the dumpster pin next to the track and finished at the gate opening at the tennis courts, maintaining optimal form. I started with one at 20-low, then hit 3 at 19-high, 3 at 19-mid/low, and 3 at 18-high/mid.