rest pd

Fri, 6/6/25-took off. Traveling...GSB LS Field Day.

Thurs, 6/5/25-3x200 (2:45 rest pd) in 33/34; 3x150 in 23/24 (2:15 rest pd)

Wed, 6/4/25-jogged mile to fitness center, stretched, jogged mile home

Tues, 6/3/25-walked mile, jogged mile, walked .5M mile, jogged .5M

Mon, 6/2/25-jogged mile to fitness center, stretched and lifted, jogged mile home

my knees killed!

Sun, 6/1/25-

Didn't feel great during warm-up or stretching. After trying to screw my head on straight, I hopped into the second half of the middle distance runners' workout. I did four 200s with them, waited five minutes and ran a fifth...with Chuck Frohlich joining me. The rest for the four 200s was 2:00. 35, 34, 33, 32. The fifth one was 30.

Sat, 5/31/25-

Walked mile, jogged mile, walked mile, jogged mile, walked quarter-mile, jogged quarter-mile...4.5M

Fri, 5/30/25-

took off

Thurs, 5/29/25-

Tried alternating walking and jogging, but my knees killed! I wound up walking 2.75M of the three miles I covered.

Rest period

Wed, 5/28/25-

Tried 6x200...36, 35, 35, 34, 34, 34. Rest period 3:00. Raining.

Tues, 5/27/25-

Jogged mile (8:50) to fitness center, lifted, and jogged mile (8:35) back home.

Mon, 5/26/25-

 Jogged two miles (~18:00)

Sun, 5/25/25-

Managed only 400 (71), 200 (34), 200 (33). Rest periods...3:00, 2:00.

Monovist shot to knee...to the tune of $1,300!

Sat, May 24--walked 2.5M at 15:00/M pace

Fri, May 23-took off

Thurs, May 22- Walked two miles...29:00. Appointment with Dr. Bartolozzi this morning. Monovist shot to knee. Was told it could take 1-4 weeks to know if it's working. Return in 6 months for another shot...to the tune of $1,300!

Wed, May 21-alternating walking .5M/jogging .5M across 4.5M, with last .5M divided into .25M walk and .25M jog

Tues, May 20-alternating walking1M/jogging 1M across 4.5M in opposite direction of route. (15:00 avg walk; 9:00 avg jog)

Mon, May 19-alternating walking1M/jogging 1M across 4.5M. (15:30 min avg walk, 9:15 avg jog)

Sun, May 18-hopped into a few 300s and a couple of 200s with the distance crew. 300s: 56, 55, 54...with 2:00 min rest; 200s in 34, 33 (about 60-90 sec). Threw myself into a 150 with sprint crew. 22-high.

I'm suffering!

Sat, 5/17/25-

Jogged .5M to the MS. Awful. Ouch. Supported the chess event. Jogged mile back home. Awful. Ouch. Do I have a stress fracture in my foot?

Fri, 5/16/25-

Running late anyway, I had to check to see if there was a power outage on campus. No running.

Thurs, 5/15/25-

No running. Rain.

Wed, 5/14/25-

Jogged to fitness center. Lifted. Jogged back home. Nothing remarkable. I'm suffering!

Rain=stiff knees

Tuesday, 5/13/25-1.8M (16:30), lifting session, 1M (8:30) back home. Rain=stiff knees

Mon, 5/12/25-took off; too much going on

Sun, 5/11/25-Mother's Day. I saw that Andrew, Chuck S., Chuck F., and Bob were doing 200s at a pace that could be within reach, so I hopped into on #5. Turns out they were planning for a dozen, doing one every two minutes. This means the rest period was between 1:25 and 1:22...at a pace of 35-38 seconds per 200. Bob stopped at number 8, I believe. Starting at #5 and finishing at #12, I did eight in total. They ranged between 35 and 38 seconds. Felt decent enough, but still uncomfortable. I was also a bit winded by the end.

Sat, 5/10/25-Ran 2 miles in 19:00 or so.

Fri, 5/9/25-Mile, lifted, mile

Thurs, 5/8/25-Mile on turf field, lifted, mile back home

Wed, 5/7/25-jogged half-mile, did 4x1 loop on Class of 2016 field (ranged from 1:45 to 1:25), half-mile jog back home.

Tues, 5/6/25--Mile, lifted, mile

I couldn't do the workout

Mon, 5/5/25-took off; both knees are aching.

Sun, 5/4/25-On this rainy day, I had a tough time jogging a warm-up, so much so that I stopped after less than three laps. I stretched under the stadium overhang with the others, but I couldn't do the workout. I managed a modest 100, a tiring 200, and a few short strides.

Sat, 5/3/25-took off; had to drive to GSB for the first couple of hours of the board meeting. Alumni Weekend here at SCH.

Fri, 5/2/25-Alumni Weekend here at SCH. Mile jog to the fitness center; short stretching and lifting session; mile jog back to Jennings House.

Knees are bothering me!

Thursday, 5/1/25-started running and then stopped. Both knees hurt! Argh. Did a little yard work...at 6:30AM.

Wednesday, 4/30/25-jogged 3/4 mile, did 6x200 with 2:30 rest, jogged .3M back home. Knees are bothering me! 39, 38, 37, 36, 35, 36 (knee pain). 

Tuesday, 4/29/25-Jogged a mile (8:40), lifted and stretched a little, then jogged another mile (8:30).

Penn outright

Mon, 4/28/25-took off. Knees are stiff! Go figure!

Sun, 4/27/25-In a nutty move, I did 12 400s with Andrew and Chuck Kruell. Chuck wound up doing 15. The pace ranged between 1:38 and 1:42; the rest was 60 sec. 1:42, 1:41, 1:40, 1:40, 1:39, 1:39, I skipped #7, 1:40, 1:40, 1:39, 1:40, I skipped #12, 1:40, 1:39.

Sat, 4/26/25-Jogged a mile (9:10), lifted and stretched a little, then jogged another mile (8:30). Spent the afternoon with John at Franklin Field. Much of the time was a soaker. The day was still fantastic, thanks to the heroics on the track.

Fri, 4/25/25--Jogged a mile (9:10), lifted and stretched a little, then jogged another mile (8:50).

Thursday, 4/24/25-Chuck Frohlich and I left a few minutes after 9:00 to head to Penn Relays. We made decent time and parked in the structure I often use, which is next to the new Amy Gutmann Hall. We connected with the team just outside the "will call" area just before 10:30. Soon afterwards, Chuck Shields and I stood in line for passes and bibs. This took a while.

Once we got in, many of us sat and enjoyed the races. Some started warming up! It wouldn't be until about 12:30 or so that I headed to the infield to warm up. It felt glorious on this mild day (70s and partly sunny)! After some stress about collecting our team, we were all set to make our way, race-ready, to the announcer's paddock. 

Despite my injury and being out of shape, I could only think about making it through the race and not letting the team down. Even though I had qualified for Penn outright, I kept thinking, "Earn this." 

The race unfolded as expected. I had anticipated we would be mid-pack, and I was right: 6th place out of 11 or 12 teams. For my part, I "contributed" (haha) the most with a 63.78. It was humbling, particularly since I don't recall ever getting to the 200-meter mark of the 400 and saying to myself, "Uh oh, I've got 200 to go!" The 63 is about what I thought I could realistically run on a bum knee and very little fitness.

https://m.youtube.com/watch?v=sNwECqP4wGg

https://www.youtube.com/watch?app=desktop&v=sNwECqP4wGg

Masters Men's 4x400 50 and older

Event 154Thursday 1:49 PM

Results

Place

Team

Result

400

800

1200

1600

POS

BIB

1

Atlanta TC

*Ian Weakley, Stephen Richardson, Calvin Graham IV, David Henry Jr

3:38.30

53.24

-

Pl: 1

1:49.48

56.24

Pl: 1

2:44.27

54.80

Pl: 1

3:38.30

54.03

Pl: 1

1

CA

2

Unite4

*Norris Haines III, John Cornier, Arif Husain, Lee Bridges

3:41.91

57.23

-

Pl: 3

1:54.24

57.02

Pl: 2 1

2:47.66

53.42

Pl: 2

3:41.91

54.25

Pl: 2

2

CC

3

Southwest Sprinters TC

*Kent Gartin, Hector Betancourt, Marvin Tasby, Rawle Delisle

3:52.18

57.56

-

Pl: 4

1:55.46

57.91

Pl: 3 1

2:57.78

1:02.32

Pl: 3

3:52.18

54.40

Pl: 3

10

CL

4

GR Project

*Mark Williams, Gary Rosenberg, Jason Lattimore, Peter Kashulines

3:57.52

55.19

-

Pl: 2

1:58.43

1:03.24

Pl: 4 -2

2:58.38

59.96

Pl: 4

3:57.52

59.14

Pl: 4

7

CH

5

Global Sprinters TC

*Ronald Humphrey, Oscar Jose Fabra, Jerome Bryant Applegate, Owen Barrett

4:03.89

59.92

-

Pl: 6

2:01.14

1:01.23

Pl: 5 1

3:02.90

1:01.77

Pl: 5

4:03.89

1:00.99

Pl: 5

9

BA

6

Greater Philadelphia TC

*John Curtis, Nick Damalas, Andrew Albright, Delvin Dinkins

4:08.89

1:01.19

-

Pl: 8

2:02.07

1:00.88

Pl: 6 2

3:05.11

1:03.05

Pl: 6

4:08.89

1:03.78

Pl: 6

3

CD

7

Rider University Alumni

*Ron Brock, Scott McGee, Brian McGnee, Greg Calhoun

4:09.79

59.86

-

Pl: 5

2:02.75

1:02.89

Pl: 8 -3

3:06.63

1:03.89

Pl: 7 1

4:09.79

1:03.16

Pl: 7

6

CG

8

Penn Alumni

*David Allison, Kaplan Mobray, Scott Stram, Joe Devine

4:26.63

1:04.26

-

Pl: 11

2:08.85

1:04.59

Pl: 10 1

3:15.51

1:06.66

Pl: 8 2

4:26.63

1:11.13

Pl: 8

5

CF

9

Pony Express Red Hawks

*Kevin Bowen, Mike Hanks, Willie Spruill, Greg Ford

4:27.22

1:03.50

-

Pl: 10

2:11.94

1:08.45

Pl: 11 -1

3:24.62

1:12.68

Pl: 11

4:27.22

1:02.61

Pl: 9 2

4

CE

10

Central Park TC

*David Marx, Jason Geller, Tom Fitzpatrick, Eddie Ebani

4:32.33

1:01.61

-

Pl: 9

2:07.28

1:05.67

Pl: 9

3:22.12

1:14.85

Pl: 10 -1

4:32.33

1:10.22

Pl: 10

11

CI

11

Shore AC

*Steve Guillan, Mike O'Connor, Chris Rinaldi, Paul Henry

4:36.96

1:00.84

-

Pl: 7

2:02.64

1:01.81

Pl: 7

3:17.87

1:15.23

Pl: 9 -2

4:36.96

1:19.09

Pl: 11 -2

8

CJ

DC Capitol TC

*Samul Lomax, Remus Medley, Jamie Dubliner, Kenny Edward

CB

Wed, 4/23/25-took off.

I suspect I have a Penn Relays 400 leg in me, even if it'll be a modest one.

Tues, 4/22/25-Jogged 3/4 mile and tried my luck at some 100s. I did three in 16-mid, 16-low, 15-low. 2:00 rest. While I am comically out of shape and still injured, I suspect I have a Penn Relays 400 leg in me, even if it'll be a modest one. We're talking mid-60s.

Mon, 4/21/25-Jogged mile (9:15) to fitness center, lifted some, jogged mile (9:00) back home.

Sunday, 4/20/25- Jogged about .75M, stretched mildly, and prepared for my test: 6x150 in 23/24. 3:30 rest between efforts. While things started tentatively, I was able to mount 3 150s in 24.xx and 3 in 23.xx.

Saturday, 4/19/25-left Houston in early AM.. No workout. 

 

That was it.

Friday, 4/18/25-Houston. 7:25: 9:00 mile in fitness center, then stretched a little. Tough going. No real fitness here! 

Thursday, 4/17/25-5:30 workout. Jogged about .5M to fitness center, stretched mildly, then jogged to track (.3M). Sluggish. I did 10x100m, trying to test my knee. They were modest: 2 in 22 secs, 2 in 21, 2 in 20 2 in 19, and 2 in 18. That was it. Headed to Houston (First Robotics).

Wed, 4/16/25-Jogged mile (9:45) to fitness center, lifted some, jogged mile (9:15) back home.

Tues, 4/15/25-Jogged 3/4 mile and tried 200s. No go! Jogged another 3/4 and went home.

Mon, 4/14/25-Did a combination of walking and jogging to and from the fitness center. Lifted some.

Cortisone injection.

Sun, 4/13/25-Met up with the crew. Jogged about .7M. Did some A and B skips before doing some light strides. Hopped in with Chuck, John, Keith, and Bob, who were doing 400s. I joined in on the second 200 of their 400s. I managed six in 47-44. It was tough. Not only did it feel hard, as I was somewhat winded, my knee wasn't great! 

Sat, 4/12/25--Tried jogging to the fitness center. I managed to do .2M before stopping. Once I arrived there, I covered .8M on the treadmill, alternating between .1M walking at 15:00/M pace  and .1M jogging at 12:00/M pace.

Fri, 4/11/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Thurs, 4/10/25-took off  

Wed, 4/9/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min). Dr. Bartolozzi. Cortisone injection.

Tues, 4/8/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min). 

Mon, 4/7/25-Went to gym and did PT exercises.  

Sun, 4/6/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min).  

Sat, 4/5/25--Went to gym and did PT exercises.  

Fri, 4/4/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min).  

Thurs, 4/3/25-Went to gym and did PT exercises.  

Wed, 4/2/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min). Got MRI today.

MRI...tomorrow night!

Tues, 4/1/25-Went to gym and did PT exercises. MRI...tomorrow night!

Mon, 3/31/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Sun, 3/30/25-Met up with the crew. Went to gym and did PT exercises.

Sat, 3/29/25--took off

Fri, 3/28/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Thurs, 3/27/25-Went to gym and did PT exercises.  

Wed, 3/26/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Tues, 3/25/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min). Leaving Austin.

Mon, 3/24/25-Went to gym and did PT exercises. In Austin!

Sun, 3/23/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min). In Austin.

Sat, 3/22/25--Went to gym and did PT exercises. In Austin.

Fri, 3/21/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min). In Austin.

Thurs, 3/20/25-Went to gym and did PT exercises.  

Wed, 3/19/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Tues, 3/18/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min).   

Was there a party I didn't know about

 Sun, 3/16/25-Met up with the crew. Walked a mile and cleaned up debris along the way. Went to gym and lifted. Walked another mile, cleaning up more debris. Was there a party I didn't know about in the wee hours of the morning?

Sat, 3/15/25--Went to gym and did PT exercises. 

Fri, 3/14/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Walked

Thurs, 3/13/25-took off

Wed, 3/12/25-Went to gym and did PT exercises. Had PT in the afternoon as well.

Tues, 3/11/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Mon, 3/10/25-Went to gym and did PT exercises

Sun, 3/9/25-Met up with the crew. Went to gym and lifted. 

Sat, 3/8/25--Went to gym and did PT exercises. 

Fri, 3/7/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Thurs, 3/6/25-took off

Wed, 3/5/25-Went to gym and did PT exercises.  

Tues, 3/4/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Mon, 3/3/25-Went to gym and did PT exercises

Sun, 3/2/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Sat, 3/1/25--Went to gym and did PT exercises. 

Fri, 2/28/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

 

in the afternoon

Thurs, 2/27/25-took off

Wed, 2/26/25-Went to gym and did PT exercises. Had PT in the afternoon as well.

Tues, 2/25/25-Went to gym and did PT exercises

Mon, 2/24/25-Went to gym and did PT exercises

Sun, 2/23/25-Met up with the crew. Went to gym and did PT exercises. 

PT exercises galore!

Sat, 2/22/25-Went to the gym and did PT exercises galore since the PT added more to my regimen.

Fri, 2/21/25-Went to gym and did PT exercises. Also had PT session in the afternoon.

Thurs, 2/20/25-Went to gym and did PT exercises

Wed, 2/19/25-Stayed at home and did PT exercises

Tues, 2/18/25-Went to gym and did PT exercises

Mon, 2/17/25-Went to gym and did PT exercises

Sun, 2/16/25-Met up with the crew. Went to gym and did PT exercises. 

Sat, 2/15/25-Went to gym and did PT exercises

Fri, 2/14/25-Went to gym and did PT exercises. Also had PT session in the afternoon.

Thurs, 2/13/25-Went to gym and lifted a little.

Wed, 2/12/25-Went to gym and lifted a little.

Tues, 2/11/25-Went to gym and lifted a little.

Mon, 2/10/25-took off

I am out for Millrose 2025...and for the season!

Sun, 2/9/25-Icy outside. Injured anyway. Missed Millrose Games yesterday. 

Sat, 2/8/25-Torn meniscus. Missed Millrose Games today.

Fri, 2/7/25-Torn meniscus. Will miss Millrose Games tomorrow.

Thurs, 2/6/25-Had to let the relay team know I am out for Millrose 2025...and for the season!

Wed, 2/5/25-Tried to find another alternate for Millrose.

Tues, 2/4/25-Tried to jog and stride today. Unsuccessful! 

Mon, 2/3/25-Jogged and lifted a little.

Sun, 2/2/25-Made my way through a workout with a just few of the guys--2 x (300, 500, 400). Running 56, 1:45, and 1:20 felt challenging, even with a general break between efforts and sets. I'm done!

I have lost all of my fitness!

Saturday, 2/1/25-took off. I have lost all of my fitness!

Fri, 1/31/25-Ran.8M at 9:00 pace, did some stretching, drills, and lifted, ran .8M at 8:30 pace. Went to Synergy in Bryn Mawr for a treatment session on my leg.

Thurs, 1/30/25-Ran.1M in 8:30 pace, did some stretching, drills, and lifted, ran 1M at 8:20 pace

Wed, 1/29/25-After warming up, I tried my luck at some hills. Had to stop midway through the fourth effort.

Tues, 1/28/25-Ran.1M in 8:30 pace, did some stretching, drills, and lifted, ran 1M at 8:20 pace

-took off; knee issues; still in a brace

Monday, 1/27/25-mile to fitness center (9:15), lifted and did a few exercises, mile back home (8:15). This was my first "anything" in a full week. It was slow-going!

Sun, 1/26/25-took off; knee issues; still in a brace

Sat, 1/25/25--took off; knee issues; still in a brace

Fri, 1/24/25-took off; knee issues; still in a brace

Thurs, 1/23/25-took off; knee issues; still in a brace

Wed, 1/22/25-took off; knee issues; still in a brace

Tues, 1/23/25-took off; knee issues; still in a brace

Mon, 1/22/25-took off; knee issues; still in a brace

Dozen

Sunday, 1/19/25-

The track was slick with ice. While we all warmed up on the field, most opted to head to the red brick hill. We did a dozen! My knee locked up and popped a bunch of times. Not good!

We'd eventually head back to the track for a casual cooldown, strides, and whatnot. And off we were to Char & Stave!

Rather than training, it looks like I might be back to draining...

Sat, 1/18/25-

I made an attempt to run, but I stopped before I made it out of the driveway! Called the orthopedic a second time this week...and finally reached him. Rather than training, it looks like I might be back to draining...likely an MRI, possibly gel and cortisone, and maybe even platelet-rich plasma (PRP) therapy, which could help restore damaged cartilage in the knee.  

Fri, 1/17/25-

Mile, stretched, mile. Knee really swollen. 

Thurs, 1/16/25-

Mile, stretched, mile. Knee swollen. Limited flexibility. Here we go again!

Wed, 1/15/25-

6 hills. Stiff as a board.

Tues, 1/14/25

Mile, stretched, mile. 

a wayward bunch

Monday, 1/13/25-

Mile to fitness center-8:20

Lift & Drills-

Mile back home-8:15

Sunday, 1/12/25-

We were a wayward bunch today. The track was partially covered in snow, and ice was evident. While we all warmed up on and around it, most opted to head to the red brick hill. This bunch did 12 hills. After 4 or 5 efforts (including jog-backs), I agreed to drop Alison and John off at a loop near an adjacent neighborhood for 3x half-mile runs. I then returned and did 4-5 more hills. My knee locked up and popped a bunch of times. Not good!

We'd eventually head back to the track for a casual cooldown, strides, and whatnot. And off we were to Char & Stave!

capping off a week of body rest and injury intervention (not prevention)

Friday, 1/10/25-took off, capping off a week of body rest and injury intervention (not prevention) 

Thursday, 1/9/25-took off

Wednesday, 1/8/25-took off

Tuesday, 1/7/25-took off

Monday, 1/6/25-snow day. Jogged a mile to fitness center, lifted, jogged back home.

I then moped around some

Sun, 1/5/25-

On this bone-cold day when the track was partially covered in ice, I decided Chuck, (new) John, and I would do some modest 200s... 150m mark to 150m mark using lane 2. From the start, I did not feel great. By the third one, I could feel my right hammy start to act up. And just to think--we were only going at 34 sec pace. I stopped three-fourths of the way into my fifth. I then moped around some and headed back to my car to get warm. Chuck and John finished up a sixth. I looked on from my car as Federicko, Alison, Keith, Jeff and eventually John made their way through their workout. In total, they did 4x200, 2x1K, and 4x400. It was then coffee time.

Sat, 1/4/25-took off

called it quits

Fri, 1/3/25-

I did a 7:45 mile to the fitness center. Once there, I stretched well, did some drills, and lifted a bit. I covered the mile back home in 7:40. 

Thurs, 1/2/25-

I did a 8:15 mile to the fitness center. Once there, I stretched well, did some drills, and lifted a bit. I covered the mile back home in 8:10. 

Wed, 1/1/25-Happy New Year.

I set out to do some hills on this windy morning. Turns out both my knee and hamstrings were aching! I did six, thinking I would do eight (4 in 38, 4 in 36), and called it quits. The six were: 39,40,39,40, 38, 38, 40.

Tues, 12/31/24-

I did a 8:05 mile to the fitness center. Once there, I stretched well, did some drills, and lifted a bit. I covered the mile back home in 8:00. 

Mon, 12/30/24-

took off