sloping driveways

12/28/25-

I warmed up and stretched inside Hemm House. Did 6 x .10M hills using the sloping driveways there. I did three on the left driveway and three on the right driveway. The ones on the left were all in 32; the ones on the right required more efforts and came in at 34, 33, and 32. I walked/slow-jogged (2:45/3:00 or so) between each effort, the full loop being about .25M. I could still feel my hammy.

Right hammy again

Sat, 12/27/25-Went to Y with V.... An easy two on treadmill (19:15), followed by stretching and weight training, with a little PT mixed in.

Fri, 12/26/25-Went to Natirar for a 3M run. 24:30.

Thurs, 12/25/25-went to track for 6x150 in 22, with 2:30 rest. With a little wind to my back, I hit 22-low, 21-high, 21-mid, 21-mid, before pulling up halfway into the fifth effort. Right hammy again.

crawl up somewhere

Wed, Dec 24th-Went to Y with V. Did 9:15 mile on treadmill, took off long sleeve shirt, then did another mile in 8:30. After that, I stretched some, followed by strength work, including arms, a couple of PT exercises, and legs. Spent time in the sauna and walked 2M later in the day. 

Tues, Dec 23rd-Went to the fitness center at Mirbeau. Did 17:30 2M run on treadmill, followed by stretching and lifting. Made my way through spa.

Mon, Dec 22nd-Went to the fitness center at Mirbeau. Did 8:30 mile, followed by 8:00 mile on treadmill.  I did some stretching and lifting after that. Made my way through spa: sauna, outdoor hot tub, steam room, and quite/relaxation room. Had a deep tissue treatment in the evening.

Sun, Dec. 21st-Drove to Aubudon, where I met Bruce, Vanja, and Harris. Bruce, Vanja, and I did 2x200, 2x150, and 2x100, with Harris joining us on the 150s and 100s. The pace plan was 31/32 for the 200s, 21/22 for the 150s, and 14 for the 100. The rest plan was 3:00-3:30 between efforts. The 3:00 became 4:00 between the 200s and 150, but remained 3:00 for the 100s. I was good for the 200s (31-mid, and 31-low), but my knee and right hamstring became problems for me for the rest of the workout. I chose to back off, hitting the first 150 in 24 (turns out we were about 10m too long) and the second one in 23.xx; the 100s were in 15-mid and 15-high. Sadly, I felt little pop or fizz. Bruce and Vanja, on the other hand, were all business, covering the 200s in 31-mid and 30.xx. They followed suit for the 150s and 100s, although Bruce, accusing me of trying to kill him, was sure he was going to collapse and crawl up somewhere for his final hours. Harris did well, too. 

Left for Mirbeau in Rhinebeck, NY early in the afternoon.

Sat, Dec 20th-Went to Y with V. Did 9:15 mile on treadmill, took off long sleeve shirt, then did another mile in 8:30. After that, I stretched some, followed by strength work, including arms, a couple of PT exercises, and legs.  

Fri, Dec 19-Took off.

crushing me

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

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

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

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.