knee-strengthening

Sun, 7/20/25-Still at Audubon HS. Soupy day. Initially, I wasn't convinced I would do anything fast. I started with a 71-second 400. The plan was to give myself a 10-min break between each of three effort. After abandoning my 3x400 plan, I followed suit with what Bruce and John were doing: 300 in 45, then 3x150 in 21 or so. Because I hadn't yet had my 10 min break by the time they were ready to do their 300, I wound up giving it a shot solo. I managed 46, thinking I had only a 48 in me. (They posted 44/45, they told me.) My hamstring was fine. They then went on to do their 150s. I would up hopping into numbers 2 and 3 with them, hitting 22.5 on each one. I was a full 10m behind John and probably 5 behind Bruce. 

Sat, 7/19/25-Went to Y. Did a mile (9:00), stretched, lifted, biked (1M), stretched some more.

Fri, 7/18/25-Went to the canal trail/towpath and did 4M in 34:50. (9:00, 8:30, 8:25, 7:55)

Thurs, 7/17/25-Went to Hillsborough HS's track. Warmed up, stretched...as usual. Did 4x100...17-high, 16-high, 15-high, 14-high

Wed, 7/16/25-Went to the Y. Mile in 9:00, stretched, mile in 8:30, lifted, mile in 8:00.

Tues, 7/15/25-took off

Mon, 7/14/25-Went to the Y. Mile in 9:30, stretched, mile in 9:00, lifted, mile in 8:30. I started do the knee-strengthening exercises Bruce and I discussed.

Sun, 7/13/25-A large group of us responded to John's call: 5x150 with about 3:00-3:30 rest. My thought was to stay at around 23/24 seconds. The first one I did in 24-mid. Fine. The second one, 23-mid. On the third one, people seemed to open up their stride. John probably hit 20, Bruce was likely at 21, Andrew and Kate probably 22. I go pulled into a 22 as well. On the fourth one, the same thing. I hit 24, but now my hamstring was aching. I sat out the last one and case to do it by my lonesome. I took it easy, hitting 24-mid, the way  started.

terribly so

Sat, July 12-took off

Fri, June 11-Went to Duke Island Park for a 3M run. 25:00 (8:50, 8:15, 7:55)

Thurs, June 10-Went to the Y. Jogged mile in 9:30 (treadmill), stretched/lifted, biked 1M in 5:00, jogged mile in 9:00, biked mile in 4:30, Knee exercises. 40 min total

Wed, June 9-Went to Hillsborough HS's track. Very sluggish, terribly so. Could only consider 100s. Wound up doing 6x100 in 17-mid, 17-low, 16-mid, 16-low, 15-mid, 15-low.

Tues, June 8-Went to the Y. Jogged mile in 9:00, Stretched, Jogged another mile in 8:30, Lifted.

Mon, June 7-Went to Y. Walked mile in 15:00. Lifted. Knee exercises. Walked mile in 14:00. Lifted. Knee exercises.

Sun, June 6-Met at Audubon HS. Nice turnout. Managed 6x300 with Andrew, Guy (partial), and Bob (partial). 2:30 rest. 56-high, 56-low, 55-high, 55-low, 54-high, 54-low

Sat, June 5-Jogged 4M on canal towpath. Did 2M in 18:00. Took short break. Then did 2M in 17:00.

exhausted me

Fri, July 4, 2025-took off

Thurs, July 3, 2025-

Went to Hillsborough HS's track for what should have been an easy track workout of  6x150 at 2:20 800m pace (26) with 2:00 rest. My legs were dead, and I was just as stiff. I managed but four 150s...29, 28, 27, and 26. Perhaps all of the moving and such exhausted me.

Wed,  July 2, 2025-

Went to Hillsborough YMCA and and did 3 x (9:00 mile + 5 min stretch/lift)

Tues, July 1, 2025-Went to Hillsborough YMCA and did 2 x (9:00 mile + 5 min stretch/lift). Started at my new school home today!

Mon, June 30, 2025-Ran 3M straight on trail. Took 60 sec rest, then went .33M run at 8:30 pace. Stopped. Another .33M at 8:00 pace. Stopped. Final .34 in 7:30 pace.

These times try my soul. Mid-Atlantic Outdoor Track & Field Championships.

Sun, June 29, 2025-

2025 USATF Masters East Region Outdoor Championships
In conjunction with the USATF NJ Mid-Atlantic
Outdoor Track & Field Championships

I left Hillsborough in time enough to arrive at The Peddie School at 10:10. I connected with a few teammates and got the lay of the land. Seeing that the meet appeared to be running ahead of schedule, I started warming up at 10:30. It was warm (85 degrees), sunny, and a little humid at first. After jogging for 8:00 or so, I found some shade and stretched. At about 11:15, I did some spiked up and did a few strides. It then became evident that the meet had stalled and was running very much behind.

It wasn't until about 12:45 that the 400m was contested. My heat went off at about 1:00. I had lane 4, with a guy to my outside, Mark Williams to my immediate inside in lane 3, and teammate Chuck F. in lane 2. My plan was to hit the 200 in 29, en route to a sub-62. I managed 62.17, finishing third in my heat and third overall in my age group.

After I caught my breath, I headed across the field to the start of the 200. I would again have lane 4, with Andrew on my far inside in lane 2 and another guy to my far outside in lane 6. I won the heat and my age group in a rather sluggish 28.07. My legs have no pop, no fizz, with my knee not firing on all cylinders, or even on some!

Unimpressed and a bit diminished, I tried to shake off these humbling performances. While the 400 time outpaces the split I put down at Penn Relays, it along with the 200 time is quite pedestrian. These times try my soul.

Reminds me "These are the times that try men's souls," a famous quote from Thomas Paine's pamphlet, The American Crisis, published in December 1776. It signifies that difficult and challenging circumstances, like those faced during the American Revolution, reveal the true character and commitment of individuals. 

Like it did for Americans in the 18th Century, will the phrase inspire resolve during my time of crisis? 

Let's see what tomorrow brings!

Sat, June 28

Went to the Y with V. Walked 1M, then stretched. Walked another mile, then stretched. Let's see what tomorrow brings!

rest period

Fri, 6/27/25-

Took off

Thurs, 6/26/25

Hillsborough YMCA. 2 x (.5M walk in 7:30 + .5M jog in 4:30)

Light lifting and stretching

Wed, 6/25/25-

Hillsborough Track.

3x150 in 24-mid, 23-mid, 22-mid...3:00 rest period

3x100 in 15-low, 14-mid, 14-low....2:30 rest period

It wasn't that bad!

Tues, 6/24/25-NJ. Walk/run on the canal towpath. Alternate...Walk .5M (7:30)/jog .5M (4:30)...over 4M.

Mon, 6/23/25-Walked 2M around neighborhood

Sun, 6/22/25-moderate 800m workout with Andrew and Federico. 2x300 with 3:00 rest and 3x200 with 2:00 rest at Andrew's 800 pace. Target for 300s: 56; target for 200s: 36. 

300s in 55, 53; 200s in 34, 36, 33

Sat, 6/21/25-took off. At GSB BoT retreat.

Fri, 6/20/25-took off. At GSB BoT retreat.

Thurs, 6/19/25-Walked 2M around neighborhood

Wed, 6/18/25-Turks & Caicos. Treadmill. Alternate...Walk .5M (7:30)/jog .5M (4:30)...over 3M. Plus, a little stretching and strength work.

Tues, 6/17/25-Turks & Caicos. Treadmill. Alternate...Walk .25M (3:45)/jog .25M (2:15)...over 4M. Plus, a little stretching and strength work.

Mon, 6/16/25-Turks & Caicos. Treadmill. Alternate...Walk .5M (7:30)/jog .5M (4:30)...over 3M. Plus, a little stretching and strength work.

Sun, 6/15/25-Turks & Caicos. Treadmill. Alternate...Walk 1M (15:00)/jog 1M (8:30)...over 4M. Plus, a little stretching and strength work.

Sat, 6/14/25-Turks & Caicos. Treadmill. Alternate...Walk .5M (7:30)/jog .5M (4:30)...over 3M. Plus, a little stretching and strength work.

Fri, 6/13/25-Turks & Caicos. Treadmill. Alternate...Walk .5M (7:30)/jog .5M (4:30)...over 4M. Plus, a little stretching and strength work.

Thurs, 6/12/25-En route to Turks & Ciacos

Wed, 6/11/25-Walked/Jogged 4.5M around neighborhood and beyond.

Tues, 6/10/25-took off

Mon, 6/9/25-Walked/Jogged 4.5M around neighborhood and beyond.

Sun, 6/8/25-6x50 with the sprint crew. It wasn't that bad!

Sat, 6/7/25-Walked/Jogged 2M around neighborhood.

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)