crushing me

Tues, 12/16/25-took off; back problems

Wed, 12/17/25-ran the 2M loop...16:40

Thurs, 12/18/25-took off; back is crushing me; used the sauna.

my injured knee buckled and failed

Mon, 12/15/25- I jogged (.25M) to the fitness center, did .75 mile (at 9:00 pace), stretched briefly, tried to do another .75M (in 8:30/mile pace), but my injured knee buckled and failed. I hope it's nothing. I then walked back (.25M) to the house.

What an odd session today!

Sun, 12/14/25-

3" of snowfall. I made my way to the athletic center, where I jogged around the around-the-basketball-court track lanes. By my estimate, the outermost lane, the third, was about 125-130m a lap. After jogging for over 9 minutes, I stretched. I then decided I would play things by ear and see what the running on a wooden gym floor could do for me. I did 6x1 lap, going from 24 on my first to 20 on my 6th (24, 22, 22, 21, 21, 20). I then moved on to 4x2 laps. They were 45 sec, 45 sec, 45 sec, 44 sec. I then finished up with a few sprints across the gym, going from one corner to the lobby (had to prop the doors open for this effort!). I suspect it was about 50m, which I covered in the 8-second range for all attempts, except the final one where I ran 7.7 sec. What an odd session today!

Grassy

Sat, 12/13/25-Went to the Y with V. 8:30 on treadmill. Brief stretch in place. 8:00 on treadmill. Stretched. Strength training.

Fri, 12/12/25-2M on MS XC course. 17:00

Thurs, 12/11/25-Track was icy, so I did some hills, 8 on the short, grassy hill (8 sec) and 6 on the driveway hill between the gym and lower school. (19 sec.)

Wed, 12/10/25-busy. took off

braving the low-teen temp

Wed, 12/9/25-

I didn't feel like braving the low-teen temp, so I jogged (.2M+) to the fitness center, did a mile (8:30), stretched briefly, did another .6M (7:30/mile pace), then jogged back (.2M) to the house.

loop around

Mon, 12/8/25-

Did the 3M (2.98M) loop around the neighborhood on this sub-20 degrees morning. 25:00.

effort actually

Sun, 12/7/25-

Went back nearly three years ago (12/18/22) and reached for this baby: 2x200 in 31/32 (followed by a 200m walk-rest in 3:30), 2x150 in 21/22 (followed by a 150m walk-rest in 2:45), and then 2x100 in 14/15 (followed by a 100m walk-rest in 2:00).

Actual: 31-mid; 31-low; 21-high, 21-mid; 14-high, 14-mid. I don't have as much speed as I did then. Today's effort actually took more out of me than expected.

Back in 2022, running with John, Bruce, and Andrew (and Chuck K for the 200s and 150s), I managed 31-high, 31-low, 21-high, 21-low, 13-mid, 14-low.

Sat, 12/6/25-

Went to the Y with V. Mile in 8:30. Took off my long sleeve shift and did a brief stretch while standing on treadmill. Then I put in another mile, the second one in 8:00. Stretched and did some weight training.

only three of each

Fri, 12/5/25-

Cold! 16 degrees at 6:30AM. Ran about 1.7M, most of the MS XC course, then went into the gym to get my hands a bit warm and stretch. Then, I finished off the run...2M in 17:00.

Thurs, 12/4/25-

Ran late today. 25 degrees at 6:30AM. Jogged to the track and did my customary three laps around the soccer field. I stretched in the athletic trainer garage. It was then time for 4x100 and 4x150, but I had time for only three of each. Goal was 15s for the 100s, and 22/23 for the 150s. Rest would be a walk back/"walk what you run," which meant 1:45 for the 100s and 2:20 for the 150s. 

100m: 16-low, 15-mid, 15-mid

150m: 22-mid, 22-low, 21-mid

extra shuteye!

Wed, 12/3/25-Took off...overslept. I guess I needed a little extra shuteye! 

main break

Tues, 12/2/25-

Water main break. School interrupted!

Ran the middle school XC course and then a bit more. 2.25M (19:50)

Mon, 12/1/25-

Loop around the block...16:40

scattered elsewhere

Sun, 11/30/25-

Made my way to Audubon HS to meet up with Bruce, John, Wayne, Jeff (Conway), and Harris for a workout. The rest of the team was scattered elsewhere across a few other venues. 

John called for 2x350m at 85% of race pace. (Wayne did his own thing.) This meant 59.xx, not much faster than the pace I ran on Thursday morning. The rest was supposed to be five minutes. Because we walked 450m, it was much more, around 7:00. I wound up hitting two 59s; they were pretty comfortable. 

Sat, 11/29/25-

Went to the Somerset Hills Y with V. Did 2M on treadmill (8:45/8:30=17:15), followed by stretching and strength work.