their last three

Sun, 8/24/25-Went to GA today to meet up with the gang. I wound up joining a few guys partway into their workout: 800, 400, 200, 200, 200. All efforts were supposed to be at mile pace, I believe. They were supposed to take a minute's rest after the 800, five minutes' rest after the 400, and 45 seconds' rest after each 200. I joined the group after the 800. While I don't know for sure, they took more than a minute after the 800. I did the 400 in 76, trailing behind Jeff Conway and Federico. We took a five minute rest. The 200s were supposed to be in 38 or so. Nope. Jeff and Federico shot out like cannons and ran 31! I came in at 33. We took about 90 seconds to recover. The next one was calmer. I ran 35. After what seemed like over a minute's rest, the last one was like the first. I hit 31. Jeff and Federico were a second or so ahead. Technically, we were finished, but I joined the sprinters doing 50s. I managed their last three.

Sat, 8/23/25-took off. 

finish what he started

Fri, 8/22/25-

2M loop counterclockwise. 16:55 (8:30; 8:25)

Thurs, 8/21/25-

Peter Kashulines and I connected today on campus for a morning workout. His plan was 4 x (400, 300, 200 with a 3' jog rest). He's a guy who appreciates an extended warm up, so by the time we got going I figured I had time for just two sets. Moreover, I had only two sets in me to begin with! The seemingly modest paces accumulate! 

400: 1:16; 300: at one second per 100m faster than the 400...54; 200: at one second per 100m faster...34. I hit 77, 55, 34 and 77, 54, 34. I left Peter at the track to finish what he started!

loop

Wed, 8/20/25-Took off

Tues, 8/19/25-Ran the short neighborhood 2M loop.

Mon, 8/18/25-Ran the short neighborhood 2M loop

this morning was soupy

Sun, 8/18/25-

Like last Sunday, I set to complete 4x200 with 200m walk/3:30 rest, followed by 4x150 with 150m walk/2:30 rest. After the first 200, I decided my target pace would be 33. 33-mid, 33-low, 32-high, 32-mid. I went into the 150 figuring 23s would be appropriate. So I managed 23-mid, 23-low, 22-high, and 22-mid.  Did I say this morning was soupy? 

between tries

Sat, Aug 16-Went to Somerset Hills YMCA with V. Jogged a pedestrian mile on treadmill (9:50), followed by .5M walk at a decent clip. Stretched and lifted a little. Jogged a half-mile at 8:30 pace. Walked .25M.  Light stretching and more lifting followed.

Fri, Aug 15-Lambertville Inn. Tried to jog, but my legs weren't having it. I stopped about 100m into my effort and started walking. I walked for 25 minutes or so, covering 1.5+ miles.

Thurs, Aug 14-Did the 2-mile loop from campus towards town...in 16:45.

Wed, Aug 13-Went to the track. Did 4x150 in 23-mid, 23-low, 22-high, 22-mid, taking 2:30 rest between efforts; did 4 x 100 in 15-mid, 15-low, 14-high, 14-mid, taking 1:30 between tries. 

NT

Tues, 8/12/25-Ran the short neighborhood 2M loop counterclockwise. Watch charge died before first mile...NT. Seemed to be about the same pace as yesterday's effort.

Mon, 8/11/25-Ran the short neighborhood 2M loop...clockwise. 8:55, 8:30...17:25

Not my speed!

Sun, 8/10-first workout on GSB's track. I was bummed that I had to hop the fence! Not my speed! Also, due to netting and other equipment in the first few lanes, I ran in lane 4 primarily. I tried my luck at 4x200 with 200m walk/3:30 rest, followed by 4x150 with 150m walk/2:30 rest. After the first 200, I decided my target pace would be 33. So I hit 4 of them like clockwork. I went into the 150 figuring 24s would be fine. So I hit 23-high, 23-mid, 23-low, and 22-low.

Sat, 8/11-took off; settling into new digs!

Fri, 8/10-went to canal trail. 1.25M, followed by .75M walk/run. Tired run. Feeling weak and anxious, I guess!

across all efforts

Thurs, 8/7/25-Went to Y. Biked 2M. Lifted a little. Stretched a little. Walked a .5M on treadmill.

Wed, 8/6/25-Went to the track. After a decent warm-up, I managed 8x100 with 60' rest. The goal was 16. I hit the time across all efforts, with the last one in 15.

Tues, 8/5/25-Same as yesterday, except 3M in 26:05. (9:05, 8:30, 8:00)

Mon, 8/4/25-Went to canal trail/towpath. 3M in 26:35. (9:15, 8:40, 8:10)

I'm a stickler

Sun, Aug 3-Went to GA for the workout. A more modest crowd of a baker's dozen this morning. The warm up session lingered for a bit, but then John shared he wanted to do 3x200 in about 30' with a 60' rest. I knew I couldn't manage this in my condition, though I knew I'd give it a whirl. I figured a set of 33s would be reasonable. As it turned out, I managed 31-mid, 32-mid, and 31-high, with John hitting 29, 30, and 31. Harris ran 30-high for the first one. The rests weren't a minute; they were more like 90'! What can I say? I'm a stickler, although I did appreciate the more generous rest!

Sat, Aug 2-Went to the canal trail and ran an easy 3M in 28:10. 10:05, 9:25, 8:40.

nonetheless unsatisfying

Fri, 8/1/25-

Went to the Y with V. Tried to warm up on the treadmill at 10:00/mile pace and my body quit on me. After a third of a mile, I had to start walking. Once I reached a mile, I stretched and lifted some. I eventually returned to the treadmill for another walk/jog combination, this one a bit more comfortable but nonetheless unsatisfying.