Sat, 10/17/26-Walked 2M on treadmill, then did strengthen and conditioning exercises.

Fri, 10/16/26-nada

Thurs, 10/15/26-nothing in AM; biked 14M (13.5M, plus getting to and from start of route) with colleagues later in afternoon.

Wed, 10/14/26-walked 2M.

Tues, 10/13/26-Went to track to do easy 200s. About 150m into the first effort my leg cramped badly. I was out!

Mon, 10/12/26-Jogged at Natirar. 3M+. Sore and tender hamstrings from Sunday's workout.

Sun, 10/11/26-Drove to Audubon HS for a workout with the crew. No Bruce or John there. Still decided to do 6x150 in 24/25. Not so great a workout in the rain. Disappointing showing at 26, 26, 25, 26, 25, 24. I realized I took 3:00 rest period, when the workout called for 3:00-4:00.

An easy 4

Fri. 10/9/26-took off

Thurs, 10/8/26-Went to Natirar for an easy 4M...36:40.

Wed, 10/7/26-Loop around the neighborhood 2M in 19:00

Bedminster

Tues, 10/6/26-

I was supposed to do 5x300 in 54-56 sec with a 2:00 rest. I performed poorly on this brisk, 44-degree morning, hitting 57, 58, 58, 60, 55.

Mon, 10/5/26-

Drove to the Y on this Monday morning. I was supposed to run 25-30 min easy and spend as much time on strength work. Did only 23:00 (2.55M) on the treadmill and 17 min, on account of not having enough time.

Sun, 10/4/26-

7x150 in 23-24. Job done After starting withe a 25, I managed 23, 24, 23, 24, 24, 23.

Sat, 10/3/26-

Went to park in Bedminster and did 2.3M plus 100m strides

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