swam instead

Tues, 6/16/26-Went to Natirar. 2.8M in 23:00 (8:40, 8:10, 6:10).

Mon, 6/15/26-swam instead

the gang

Sun, 6/14/26-

Made my way to Audubon and met up with about 20 members of the team! It had been a while since I saw some of the gang. While one group did 500s and another practiced with implements, I joined the group doing 100s. We ran 100m and walked back 50m, ran another 100 and walked back 50m. We did this until we made our way around the oval. That meant seven 100s. The walk-back rest ranged between 85 seconds (first one) and 2 minutes (7th one). My times fell in the 14-sec range.

same pace

Sat, 6/13/26- Went to the Y with V. Treadmill mile in 8:30, followed by 7 min of stretching and knee work, then another 8:30 mile on treadmill. I then worked the barbell and some machines before heading back to the treadmill for .5M at the same pace.

Fri, 6/12/26-took off. Busy!

Goals met

Thurs, 6/11/26-

8x100. Goal for first set: 16s; Goal for second set: 14s. 2:00 walk-back-to-start rest.

Goals met

Wed, 6/10/26-Natirar. 2.65M

Tues, 6/9/26-took off

Mon, 6/8/26-took off

Sun, 6/7/26-3x200 in 33 with 3:00 rest; 3x150 with 2:30 rest in 23. Hit all 200s in 32 and all 150s in 22.

around the block

Sat, 6/6/26-Went to the Y with V, per usual. Hit the treadmill for 2 miles (16:57), then did some stretches and PT exercises. After that, it was time for a little lifting, followed by another mile on the treadmill (7:27). I finished off my time with a bit more stretching and lifting.

Fri, 6/5/26-Two miles around the block... 16:50

Thurs, 6/4/26-Hit the track for 8x150 with 2:30 rest. Goal pace was 24. After a measly 25-second first try, I managed 24-high, 24-mid, 24-low, 23-high, 23-mid, 23-low, 22-low.

Wed, 6/3/26-took off

3M

Tuesday, 6/2/26-Went to Natirar. Did 3M... 24:50 (8:35, 8:20, 7:55).

or was it

Monday, June 1, 2026-

Your basic 2M run...in 16:45 (8:35; 8:10)

Sunday, May 31, 2026-

Drove to Audubon to meet up with Bruce, John, and Rob. It was a short sprint day: 3 x (30m, 60m, 100m). We were supposed to be running at 95%. Wishful thinking. The break between efforts was 3:00, between sets 4:00 (or was it 6:00?). I timed all of my efforts. The 30s got progressively faster, starting at 4-high and coming down to 4-low. The 60s started in the high-8s and ended in the low-8s. The 100s were 13.8, 13.4, and 13.6.