Rest periods appropriately observed.

Fri, 11/28/25-

Went to Natirar with DJ. I ran while he walked, and I eventually joined him after doing 3.5M (8:15, 7:35, 7:25, 3:35=26:50).

Thurs, 11/27/25-Thanksgiving Day!

After returning from a brief escape to Jim Thorpe, I decided to head to the track for 2x100m, 2x200m, and 2x300m. Goal paces were 15/16 for the 100, 32/33 for the 200, and 51/52 for the 300. (15+ for the 100m, followed by 16+/100m per for the 200m, followed by 17+/100m for the 300m.) The rest period would be walk what you run, which meant 1:30 after the 100, 3:00 after the 200s, and 4:30 after the 300. 

Actuals: 16-low, 15-mid; 33-low, 32-high; 51-mid, 50-high. Rest periods appropriately observed.

on the face

Wed, 11/26/25-

Went to the Somerset Hills Y with V. Did 2M on treadmill (8:50/8:25) before stretching and strengthening.

Tues, 11/25/25-

Did 2M loop in reverse, making a right out of the driveway instead of a right. If the entrance to the driveway is 12 on the face of the clock, I turned toward 11! Going at an easy pace, I managed about 8:15 for the first mile and 8:10 for the second mile (16:25).

efforts

Mon, 11/24/25-

Ran 2M around the way. 16:25 (8:25/8:00)

Sun, 11/23/25-

Did 12x100 on this 40-degree, little wind morning. I pulled this workout from the archives, having tried it three years ago around this time. The goal was 4@15-mid/high, 4@15-low/mid, 4@14-high/15-low.

My efforts were: 15-high, 15-mid, 15-mid, 15-mid; 15-low, 15-mid, 15-low, 15-low; 15-low, 14-high, 14-high, 14-low

Under the weather

Sat, 11/22/25-had an event to attend; took off.

Fri, 11/21/25-3M at Natirar. 24:55.

Thurs, 11/20/25-8x150 at goal pace of 25 sec with 1:35 rest. 26, 25, 25, 25, 24, 24, 24, 23

Wed, 11/19/25-took off. Under the weather.

Tues, 11/18/25-took off. Under the weather.

Not feeling well

Mon, 11/17/25-took off, not feeling well.

Sun, 11/16/25-Didn't go to the team social last night. Not feeling well, a bit worn down. I did manage to get in a little something this morning: 8x150 with 2:30 rest/walk back to the start. The goal was 2@25, 2@24, 2@23, and 2@22.

Actuals: 25-low, 24-mid, 24-low, 23-high, 23-mid, 23-low, 22-mid, 22-low

the machine

Sat, 11/15/25-

Went to the Y with V. Did 9:00 mile on treadmill, followed immediately by an 8:30 mile on the machine. I then stretched and found some weights!

Fri, 11/14/25-

Went to Natirar. Did 2.6M. First mile in 8:55; second mile in 8:35. Last stretch was paced at about 8:20...

buried

Thursday, 11/13/25-I found myself buried in my work, so I couldn't work out this morning.

Wednesday, 11/12/25--farm loop-2.25M (~19:00)

Tues, 11/11/25-Drove to Natirar--2.2M loop (~19:00). Left a little later than I wanted, 6:35AM or so.

Mon, 11/10/25-2M loop around neighborhood (~17:00)

people aren't interested

Sun, 11/9/25-

Met up with the crew at Audubon HS (since people aren't interested in paying a modest rental fee at GA). John called the workout: 300, 200, 100, all at 15 seconds per 100m. We would walk a 200 (4:30) between each effort. (Following this were three 150s). I knew that this speed would be tough for me at this point, but I gave it a whirl anyway. I felt okay on the 300, coming in at 49, two seconds behind Bruce, John, and Jerome.

On the 200, Bruce scarcely bumped into me about 100m in, and then my hamstring started acting up. I slowed over the second 100 and hit the line in 31-high.

I skipped the 100, stretched, and strode two of the 150s (35, and 30 seconds, respectively).

Sat, 11/8/25-

Went to the Somerset Hills Y with V. Mile in 9:00. Stretched. Mile in 8:30. Weights. Stretched.

Fri, 11/7/25-

Went to Natirar, and ran 2.25M.

Thurs, 11/6/25

Extra rough morning. Went to the track. Barely stretched. Did an easy 4x200 (with 2:00 rest) in flats. 

As a precaution

Wed, 11/5-2.22M "farm run"...18:40

Tues, 11/4-slept in. Got in late (1:30AM) from Chicago!

Mon, 11/3-fitness center at the Evanston/Chicago Hyatt. 1M on treadmill (9:15); stretched; another mile on treadmill (8:30). Weights.

Sun, 11/2-track. The workout was 8x200 in 33' with 3min rest. I was doing fine, but the started to feel my right hamstring. As a precaution, I called it quits after the fourth effort.

33-high, 33-mid, 33-low, 33-high; 200m walk/3:00 rest

dressed as a scarecrow

Sat, November 1-Went to the Y with V. Did 2M on the treadmill in 17:30 (9:15 first mile, 8:15 second mile), followed by stretching and lifting.

Fri, 10/31/25-Happy Halloween. Did 2M loop in 17:10 (8:55 first mile, 8:15 second mile). An hour later, I'd be dressed as a scarecrow.