Routines

Thurs, July 31-took off. I've had a bad knee week. Also, I am a little spent after last night (dinner party), and there is a lot going on right now. The GA meet is off the table!

Wed, July 30-went to Y, walked 1.33M on treadmill at 15:00/mile pace. Stretched.

Tues, July 29-went to Y, walked 2M on treadmill in 30:00, stretched and lifted some.

Mon, July 28-went to Hillsborough HS's track for what was supposed to be an encouraging session. It was anything but! After a sluggish warm up, I tried my luck at a set of 100s. The first one felt awful...17-mid, not much better than 800m pace. The second one felt a little better, but still hovered around 800m race pace...17-low. The third one was in 16-mid, with the fourth effort coming in just under 16. I couldn't even hit my now-400 race pace

Sun, July 27-Bermuda. Used treadmill "routines" feature on intermediate level. 20 min. Stretched. Pressed for time.

Sat, July 26-Bermuda. Used treadmill "routines" feature on intermediate level. 20 min. Stretched. Did another 20 min using the treadmill routines feature.

Fri, July 25-Bermuda. 9:00 mile on treadmill. Stretched. 8:30 mile on treadmill. Lifted. 8:00 mile on treadmill. Lifted/Stretched.

Thurs, July 24-Took off. Flight to Bermuda.

Wed, July 23-went to Hillsborough HS's track. After a sluggish warm up, I did a set of 100s. The first one was in 16-mid. The second hovered around 16-low. The third one was in 15-mid. The fourth one came in at 15-low, with the fifth and sixth efforts coming in at 14-high and 14-low, respectively. I was able to go faster than my now-400 race pace.

Tues, July 22-session at Y.

Mon, July 21-session at Y.

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.