felt meh

Mon, 3/2/26-took off; back is hurting and too much work on the docket.

Sun, 3/1/26-After the snowfall had ended and the coating of snow had melted, I headed out to the track for a simple 6x150. The warm-up felt meh, with my back bothering me. I felt flaccid. I decided today was not a day to test speed, not that I have any at present. I ran 25-low in lane 1, 23-mid in lane 2, 24-low in lane 3, 23-mid in lane 4, 23-mid in lane 5, and 23-low in lane 6.

Stretched and strengthened.

Sat, 2/28/26-Went to the Y with V. Jogged mile (9:55) on treadmill. Stretched and strengthened. Did another .5M (4:17) on treadmill. Did more stretching and strengthening. Out!

Fri, 2/27/26-Jogged 2M (18:00)--neighborhood loop. Knee is still aching.

Thurs, 2/26/26-After warming up, I did 6x100m hills. Efforts were between 19-high and 20-mid

Wed, 2/25/26-took off

snow in sight

Tues, 2/24/26-

10" of snow. Easy run around campus and the block. 2.46M in 22:00.

Mon, 2/23/26-took off. Snowed all day!

Sun, 2/22/26-The track was visible and with little snow in sight. I had to go for it, knowing a storm was imminent. The workout was 3x200 in 32/33 with 3:00 rest, 3x150 in 23/24 with 2:30 rest, and 3 in 14/15 with 2:00 rest.

200s: 33-mid, 32-mid, 33-low

150s: 24-mid, 24-low, 23-high

100s: 15-mid, 15-low, 14-high

Sat, 2/21/26-Went to Y with V. Short one. 8:30 mile, stretching, lifting, drills

Fri, 2/20/26-took off

Thurs, 2/19/26-8 hills in 20 sec. They were a bit slower.

Wed, 2/18/26-jogged 2M in 18:00 and change

Tues, 2/17/26-jogged to fitness center. Did a mile and stretched.

Mon, 2/16/26-took off

I appreciated

Sun, 2/15/26-Even though everything was still covered with snow, I appreciated the 40-degree temp. After warming up and stretching some, it was hill time here on campus. Same hill, faster repeats. 7 hills, sewer cap to sewer cap (~100m), in 19, 18, 19, 18, 19, 18, 17

Sat, 2/14/26-Went to the Y with V. Mile on treadmill (10 min), stretched, strength work, mile on treadmill (9:00), strength work.

Fri, 2/13/26-no workout today; too busy again.

Eight is enough!

Thurs, 2/12/26-took off in favor of the sauna!

Wed, 2/11/26-Did 2M loop in an easy 16:45 (8:25/8:20).

Tues, 2/10/26-Did the 100m hill. Eight (8) in all. 19/20. Eight is enough!

118th Millrose Games

Mon, 2/9/26-took off

Sun, 2/8/26-5 degrees outside. Jogged to fitness center (.25M), ran .75M on treadmill, stretched some. I then did some hills, 8 in all, using the paved surface just outside the gym. They were mostly 19s, with a 20 in there and an 18 as a finale. I took 1:30 between efforts. Jogged .25M back home.

Sat, 2/7/26-10 degrees outside. Went to the Y with V. Did a mile, stretched, lifted, and drilled! 

Fri, 2/6/26-super cold and windy. Went to the fitness center. Did a mile, stretched, lifted, and drilled! Jogged back home.

Thurs, 2/5/26--Jogged to the Athletic Center. Ran an additional six minutes once inside. I then did some hills, 6 in all, using the paved surface just outside the gym. They were mostly 22s, with a 23 in there. I jogged 1:00 between efforts. Jogged .25M back home.

Wed, 2/4/26-super cold and windy. Went to the fitness center. Did a mile, stretched, lifted, and drilled! Jogged back home.

Tues, 2/3/26-Jogged around campus.

Mon, 2/2/26-took off

Sun, 2/1/26-118th Millrose Games. Arrived at the arena at 9:00 sharp, and my teammates were waiting. They had already gotten the bibs and other requisite materials. After getting acclimated, I jogged a bit and stretched. We'd eventually make our way to the second floor warmup hallway for stretching, striding, and burning off nervous energy.

We'd be called down to the lower level, like clockwork. We'd then be directed to head back upstairs, race-ready. We obliged. I was feeling pretty good and generally relaxed. When I took the baton for my second leg, I felt good. Heading into my second lap, I knew I had the guns to pass the guy in front of me. In so doing, I made a move on the guy in from of him, overtaking him at the 300m mark heading into the far turn. Turns out I posted a 59.82. Not bad on a bum knee and half-decent training. We (Nick, Rob, and Wally (who's over 60!)) would win the 50+ division. Here are the results: https://results.nyrrmillrosegames.org/. Here is the video: https://mr-bolt.runnerspace.com/gprofile.php?mgroup_id=45586&do=videos&video_id=446239.

I couldn't stay for the rest of the festivities, as I had to travel back home and then to Philly help to dig my daughter's car out of its case of ice and snow. Talk about being a good father!

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.