Fine

Thurs, 9/17/26-

Today was supposed to be a very easy 30-35 min run at between 9:00 and 9:45 per mile pace. I wound up running for 30:30, covering 3.3M. Neighborhood run.

Wed, 9/16/26-

Today was supposed to be an easy run of 25-30 min run at between 9:00 and 9:15 per mile pace. I wound up running for 26:30 and change, covering 3M. Natirar run.

Tues, 9/15/26-

On tap today was 6x200m in 35-36 sec with 90 sec recovery. I did these in my flats. The workout required more than I anticipated, but I did okay: 35, 36, 37, 36, 36, 36.

Mon, 9/14/26-

Did 25 min run at Natirar, followed by 4x80m strides. It was fine! 

Don't recall; lost a week and then some.

Sun, 9/13/26--YMCA routine. Mile/stretch/mile/exercises for knee/lifting/strength work. Dip in pool. At least I've shed some pounds. I'm down to 161.8, post-workout! That's 15 pounds down from Aug 1.

Sat, 9/12/26-Met up with Rob H. for the Alumni XC (fun) run at Swarthmore. Terrible showing. No energy, no fizz. Had to stop three times. Hilly 3.25M... 27:00+ Same pace as my pre-race run yesterday at Natirar!

Fri, 9/11/26-Ran 2.25M at Natirar. Dip in pool.

Thurs, 9/10/26-6x600 in 2:30 with 2:30 rest. Dip in pool.

Wed, 9/9/26-4M run at Natirar

Tues, 9/8/26-3M run around neighborhood.

Mon, 9/7/26-Went to Y with V. Routine.

Sun, 9/6/26-Went to Y with V. Routine.

Sat, 9/5/26-4M run at Natirar

Fri, 9/4/26-Don't recall; lost a week and then some.

Thurs, 9/3/26-Don't recall

Wed, 9/2/26-Don't recall

Tues, 9/1/26-Don't recall

Mon, 8/31/26-Don't recall

Sun, 8/30/26-Don't recall

Sat, 8/29/26-Don't recall

Fri, 8/28/26-Don't recall

en route

Thurs, 8/27-took off. Bike ride yesterday afternoon, followed by a walk. I'll give these legs a rest.

Wed, 8/26-took off in the morning, knowing I was taking a bike ride with some colleagues.

Tues, 8/25-4M at Natirar (34:30ish)

Mon, 8/24-2M loop

Sun, 8/23-took off. Mom visiting.

Sat, 8/22-went to YMCA. Alternated between miles (3) on treadmill and strength work and stretching. 

Fri, 8/21-4M at Natirar with a colleague, Manny

Thurs, 8/20-farm run and swamp foot

Wed, 8/19-3.6M at Natirar

Tues, 8/18-2M loop

Mon, 8/17-3.65M Natirar

Sun, 8/16-off; en route to PA from VA

Sat, 8/15-in VA

Fri, 8/14-YMCA

Thurs, 8/13-3.6M at Natirar

Wed, 8/12-10M bike ride

Tues, 8/11-3M Natirar

Mon, 8/10-3M Natirar

I need to level up!

Sat, Aug 9-did precisely what I did yesterday.... I need to level up!

Fri, Aug 8-Went to the Somerset Y with V and did: 9:00 mile warmup on treadmill, stretched for a few minutes and did my go-to meniscus-strengthening exercise, hopped back on the treadmill for an 8:30 mile, scampered over to the barbells and lat pull for some arm work, then strolled back to the treadmill for an 8:00 mile (7:57), and then finished up on the fly and hamstring machines

Thurs, Aug 6-Drove to Natirar to do a 2.65M

I stuck to the plan

Wed, 8/5/26-Went to the track for 6x200 in 33 with 3:30 rest. I stuck to the plan: 33-low, 33-low, 33-mid, 33-mid, 33-high, 32-mid. Sadly, this was harder than it should have been. Just five years ago, I was doing this on one-minute rest!

Tues, 8/4/26-2.65M in 21:55 at Natirar

Mon, 8/3/26-2.6M in 21:45 at Natirar

pool work only

Sun, 8/2/26-Hillsborough YMCA. 9:00 mile, 6:00 stretching/ knee exercises, 8:30 mile, 6 min lifting, 8:00 miles, lifting 

Sat, 8/1/26-Somerset Hills YMCA. 9:00 mile, 6:00 stretching/ knee exercises, 8:30 mile, 6 min lifting, 8:00 miles, lifting 

Fri, 7/31/26-track workout. 3x200 in 36 (2:00 rest); 3x150 in 25.5 (1:30 rest); 3x100 in 16

Thurs, 7/30/26-2.6M at Natirar, plus pool

Wed, 7/29/26-2.6M Natirar, plus pool

Tues, 7/28/26-no running, pool work only

Mon. 7/27/26-2M loop

Simple, right?

 Sun, 7/26/26-

After a three-week hiatus from the track, my intention was to do 4x200 in 35 and 4x150 in 24. Simple, right? The warmup and first two 200s felt fine. The third 200 did not. I stopped after that, feeling something in my hamstring. Sadly, I called it quits. 

Idaho-Salmon River

Sat, 7/25/26-Went to Y. Treadmill mile in 9:00. Stretched and did PT exercises for 9 min. Ran 8:30 mile. Barbells and lat machines for about the same amount of time. Ran 7:56 mile. Did more lifting, including fly machine, for about the same time, then headed out with V. Pool work.

Fri, 7/24/26-2.6M at Natirar in 21:30. pool work.

Thurs, 7/23/26-2M around neighborhood in 17:15.

Wed, 7/22/26-took off

Tues, 7/21/26-too busy. Took off.

Mon, 7/20/26-arrived home at 1:30 am from Idaho. Took off. Tired.

Sun, 7/19/26-Idaho-Salmon River

Sat, 7/18/26-Idaho-Salmon River

Fri, 7/17/26-Idaho-Salmon River

Thurs, 7/16/26-Idaho-Salmon River

Wed, 7/15/26-Idaho-Salmon River

Tues, 7/14/26-Idaho-Salmon River

Mon, 7/13/26-left for Idaho

Sun, 7/12/26- took off

Sat, 7/11/26-Went to Y. Treadmill mile in 9:00. Stretched and did PT exercises for 9 min. Ran 8:30 mile. Barbells and lat machines for about the same amount of time. Ran 7:56 mile. Did more lifting, including fly machine, for about the same time, then headed out with V. Pool work.

Fri, 7/10/26-2M around neighborhood in 17:00.

Thurs, 7/9/26-took off

Wed, 7/8/26-2M around neighborhood in 17:00.

Tues, 7/7/26-don't recall

Mon, 7/6/26-don't recall

I'll keep things simple: My body is a mess!

Sun, 7/5/26-Jogged to the track, did a combination of slow jogging and walking on the track, and walked back home. Total: 3.5M

Sat, 7/4/26-Went to the Y with V. Walked on treadmill, did some stretching and knee strengthening exercises, and lifted some.

Fri, 7/3/26-Went to the Y with V. Walked on treadmill, did some stretching and knee strengthening exercises, and lifted some.

Thurs, 7/2/26-took off

Wed, 7/1/26-Still in Grand Cayman. Went to the fitness center. Did a combination of slow jogging and walking on treadmill. Included a bit of lifting.

Tues, 6/30/26-Sun, 6/28-Grand Cayman. Calf is still a problem. Went to the fitness center. Did a combination of slow jogging and walking on treadmill. Included a bit of lifting.

Sat, 6/27/26-up bright and early...en route to Grand Cayman.

Fri, 6/26/26-Went to the Y with V. Walked on treadmill, did some stretching and knee strengthening exercises, and lifted some.

Thurs, 6/25/25-Mon, 6/22/26-Spent time in pool. Calf is strained, in addition to hamstring stitch plus meniscus tear. I'll keep things simple: My body is a mess!

left hamstring acting up

Sun, 7/21/26-

Met up with Bruce, John, Harris, and Ursula at Audubon.

The workout was a fast 250m, 90 sec rest, then a fast 150m. The idea was to have the combined times fall below 60 sec. John hit the 250m in 35.4, and Bruce and I came in at 35.9. John then hit the 150 in 22-mid, while Bruce hit 23-low and I hit 23-mid, on account of slowing up due to my left hamstring acting up. The crew then went on to do 2x150 pick-ups. I nixed myself from these in favor of a couple of light strides down the homestretch.

Sat, 7/20/26-

Went to the Y. 8:55 on treadmill, stretched/lifted/did knee-strengthening exercises, 8:25 on treadmill, etc.

a dip in the pool afterwards

6/19/26-On this breezy morning, I made my way to Natirar and did 3M in 25:40 (~9:15, ~8:30, ~7:55). I started off quite modestly on purpose, a kind of stroll in the park. The rest of this easy run just fell into place. I took a dip in the pool afterwards.

Mission accomplished.

Thurs, 6/18/25-

Went to the track. 3x200 with 3:00 rest, followed by 3x150 with 2:30 rest. Goal pace: 32 and 22, respectively. Mission accomplished.

Wed, 6/17/25-

2M run around the neighborhood. 17:15. Sluggish.

swam instead

Tues, 6/16/26-Went to Natirar. 2.8M in 23:00 (8:40, 8:10, 6:10).

Mon, 6/15/26-swam instead

the gang

Sun, 6/14/26-

Made my way to Audubon and met up with about 20 members of the team! It had been a while since I saw some of the gang. While one group did 500s and another practiced with implements, I joined the group doing 100s. We ran 100m and walked back 50m, ran another 100 and walked back 50m. We did this until we made our way around the oval. That meant seven 100s. The walk-back rest ranged between 85 seconds (first one) and 2 minutes (7th one). My times fell in the 14-sec range.

same pace

Sat, 6/13/26- Went to the Y with V. Treadmill mile in 8:30, followed by 7 min of stretching and knee work, then another 8:30 mile on treadmill. I then worked the barbell and some machines before heading back to the treadmill for .5M at the same pace.

Fri, 6/12/26-took off. Busy!

Goals met

Thurs, 6/11/26-

8x100. Goal for first set: 16s; Goal for second set: 14s. 2:00 walk-back-to-start rest.

Goals met

Wed, 6/10/26-Natirar. 2.65M

Tues, 6/9/26-took off

Mon, 6/8/26-took off

Sun, 6/7/26-3x200 in 33 with 3:00 rest; 3x150 with 2:30 rest in 23. Hit all 200s in 32 and all 150s in 22.

around the block

Sat, 6/6/26-Went to the Y with V, per usual. Hit the treadmill for 2 miles (16:57), then did some stretches and PT exercises. After that, it was time for a little lifting, followed by another mile on the treadmill (7:27). I finished off my time with a bit more stretching and lifting.

Fri, 6/5/26-Two miles around the block... 16:50

Thurs, 6/4/26-Hit the track for 8x150 with 2:30 rest. Goal pace was 24. After a measly 25-second first try, I managed 24-high, 24-mid, 24-low, 23-high, 23-mid, 23-low, 22-low.

Wed, 6/3/26-took off

3M

Tuesday, 6/2/26-Went to Natirar. Did 3M... 24:50 (8:35, 8:20, 7:55).

or was it

Monday, June 1, 2026-

Your basic 2M run...in 16:45 (8:35; 8:10)

Sunday, May 31, 2026-

Drove to Audubon to meet up with Bruce, John, and Rob. It was a short sprint day: 3 x (30m, 60m, 100m). We were supposed to be running at 95%. Wishful thinking. The break between efforts was 3:00, between sets 4:00 (or was it 6:00?). I timed all of my efforts. The 30s got progressively faster, starting at 4-high and coming down to 4-low. The 60s started in the high-8s and ended in the low-8s. The 100s were 13.8, 13.4, and 13.6.

Walked some of it!

Sat, 5/30/26-Went to Y with V. Did 2M on treadmill in just under 17:00, followed by stretching, and knee strengthening exercises, and lifting. I then returned to the treadmill for another mile in just under 7:30. I then did more lifting.

Fri, 5/29/26-Went to Natirar and did 3.2M in 28:00 and change.

Thurs, 5/28/26-Went to the track for 8x150 in 25 with 2:00 rest. 27, 25, 25, 24, 24, 24, 23, 22

Wed, 5/27/26-Did 3M around neighborhood. 26:30ish

Tues, 5/26/26-took off

Mon, 5/25/26-Memorial Day. Went to Natirar and tried alternate route covering lots of rolling hills. Walked some of it!

Sun, 5/24/26-Went to Y with V. Did 2M on treadmill in just under 18:00, followed by stretching, and knee strengthening exercises, and lifting. I then returned to the treadmill for another mile in just under 8:30. I then did more lifting.

hamstring started to get angry

Sat, 5/23-Went to the Y...by myself! 2M on treadmill (9:00+8:30=17:30). I had intended to start at 8:30/M, then drop down to 8:00, but my knee was bothering me, especially during the first mile. I stretched, lifted some, then did some knee-strengthening exercises. I hopped back on the treadmill for an 8:00 mile. I finished up with a few machines.

Fri, 5/22-2M around neighborhood. 18:00 Bad knee day.

Thurs, 5/21-set out to do 8x200 in 40 sec with 1:20 rest. I started at 40, then went 39, 38, 38, 38...and my hamstring started to get angry. I did a 37, then called it quits on account of my hamstring acting up.

Wed, 5/20--3.25M at Natirar, alternate route.

Tues, 5/19-took off

Mon, 5/18-3M around neighborhood

on the nose!

Sun, 5/17-After a few weeks' absence, I made my way to Audubon HS for a workout with Bruce, John, and..., lo and behold, Rob. Moderate workout: 5x200 with 200m walk in-between (4:00 on the nose!). The goal was a relaxed sprint. 33-mid, 33-low, 32-mid, 32-low, 31-mid

Sat, 5/16-Went to Y with V. 8:30 mile (treadmill), stretched/exercises, 8:30 mile, lifted, 8:30 mile.

Fri, 5/15-3M around neighborhood...25:50

Thurs, 5/14-2.65M at Natirar

Wed, 5/13-1.7M around campus

Tues, 5/12-2M around neighborhood

Mon, 5/11- almost 3M at Natirar

Sun, 5/10-5x300 in 57, with 2:00 rest

Sat, 5/9-short job--trustee meeting

Fri, 5/8-2.65M at Natirar

Thurs, 5/7-3x(400m in 80+200 in 37) with 1200m job between sets

Wed, 5/6-2M around neighborhood

Tues, 5/5-MS XC course+...1.9M

Mon, 5/5-took off

Sun, 5/4-6x150 in 24/25

Sat, 5/3-Went to Y with V. 8:30 mile (treadmill), stretched/exercises, 8:30 mile, lifted, 

Did more of the same

Sat, 5/2/26-Alumni Weekend at GSB. Went to the Y with V. Did 8:30 mile, stretched, drilled, lifted, then hopped back on treadmill for a 7:30 mile. Did more of the same.

Fri, 5/1/26-2M loop in 16:50 (8:40/8:10)

Thurs, 4/30/26-Did 6x200 in 34 with 1:35 break.

Wed, 4/29/26-Drove to Natirar for 3M run

Tues, 4/28/26-took off

Mon, 4/27/26-Drove to Natirar for 3M run

Sun, 4/26/26-6x150 in 24/25; 2:30 rest.

No Penn Relays for me this year!

Sat, 4/25/26-Went to YMCA with V. Had to stop to massage out bad knee pain while warming up on treadmill. 9:00 mile. Completed a series of stretches and strength exercises. Another mile in 8:00. Used the rest of the time for dumbbells, machine work, etc.

Fri, 4/24/26-2M loop. 18:00

Thurs, 4/23/26-went to track. Did 6x150: 24-low, 23-mid, 23-mid, 23-low, 22-mid (No Penn Relays for me this year! Founder's Day Annual Day of Giving and SpringFest here on campus. Let's adjust the calendar for 2027.)

Wed, 4/22/26-took off

Tues, 4/21/26-Went to Natirar...2.6M

Mon, 4/20/26-Did the 3M loop around neighborhood

high, mid, low

Sun, April 19-cooler and light rain. Wound up doing 3x200m (goal 34), 3x150m (goal 24), and 3x100m (goal 15). 3:00 rest after each 200, 2:30 rest after each 150, and 2:00 rest after each 100. 

200s: 34-mid, 33-high, 33-mid

150s: 24-low, 23-high, 23-high

100s-15-low, 15-low, 15-low

Sat, April 18-went to the Y with V. Did 8:30 mile, stretched, did strength and mobility exercises, hopped back on the treadmill for a 7:55 mile, then worked the dumbbells and machines.

I shouldn't have let some much time go by without posting!

Fri, April 17-Did 1.85M on the XC course. 16:00. Knee continues to tire my legs.

Thurs, April 16-took off; too busy

Wed, April 15-went to Natirar for a 3M run. 25:05

Tues, April 14-2.15M farm run

Mon, April 13-Did 2M loop. 17:00

Sun, April 12-Went to Audubon after several weeks' absence. Lots of the crew there. Did hard 250m (38-low), 90 sec rest, hard 150m (24-mid). Took a three minute rest, then did 4x150 pick-ups in 24/25 sec.

Sat, April 11-at Swarthmore College for CPI. Ran 3M around the neighborhood, including over a mile on the track.

Fri, April 10-Did 2M loop. 17:00

Thurs, April 9-took off

Wed, April 8-took off

Tues, April 7-Wed, April 1: cannot remember. I shouldn't have let some much time go by without posting!

lower back and knee

Tues, 3/31/26-

Between my lower back and knee, I really struggled to finish my 2M run. I covered the first mile in 8:35, but I was hurting. I kept at it, but eventually had to stop...twice...to deal with my back and knee. I'd finish up in 17:00, having paused my watch during the stops.

Mon, 3/30/26-

Took off. Too much going on.

Sun, 3/29/26-

Did 8x150 at Hillsborough's track. The first three were in 25, the second three were in 24, and the last two were in 23. Lower back and meniscus tear lurk! 

The Bahamas, mama!.

Sat, 3/28/26-Went to Y with V. 8:30 mile on treadmill. Stretched and strengthening work. 7:55 mile on treadmill. Lifted a nice bit.

Fri, 3/27/26-travel day from The Bahamas. same as yesterday.

Thur, 3/26/26-The Bahamas. 9:00 Mile on treadmill. Stretched and strengthening work. 8:30 mile on treadmill. Lifted a nice bit.

Wed, 3/25/26-The Bahamas. 17:30 on treadmill. Stretched and strengthening work. Lifted a nice bit.

Tues, 3/24/26-The Bahamas. 9:30 on treadmill. Stretched and strengthening work. 9:00 mile on treadmill. Lifted a nice bit.

Mon, 3/23/26-up at 3:30AM to travel to The Bahamas, mama!.

Sun, 3/22/26-12x100 at Hillsborough's track. First 6 in 16. Second 6 in 15. Mission accomplished.

Sat, 3/21/26-Went to Y with V. 9:00 mile on treadmill. Stretched and strengthening work. 8:30 mile on treadmill. Lifted a nice bit.

Fri, 3/20/26-2M on XC course

Thurs, 3/19/26-6x200m in 33 with 3:00 rest.

cheers

Wed, 3/18/26-

Knee bothering me; took off

Tues, 3/17/26-Drove to Natirar and did 2.25M (19:15) in the cold and wind. 

Mon, 3/16/26-2M loop in 16:45.

Sun, 3/15/26-Planned to 6x150 in 23 sec with 2:30 rest. I wound up doing 3 in 24 and 3 in 25 on 3:00 rest! The kind cheers from my the kids on the lacrosse team, while kind, weren't enough to make this workout successful.

Back aching

Sat, 3/14/26-Went to the Y. Did 9:00 mile, stretched, did some mobility exercises, lifted a bit, then returned to the treadmill for another mile, in 8:30. I finished my short time off with some hamstring curls.

Fri, 3/13/26-swimming in work; took off

Thurs, 3/12/26-work overflowing; took off

Wed, 3/11/26-Ran the XC course on campus. Back aching!

Tues, 3/10/26-Did 2M loop around neighborhood. Back aching!

easy

Mon, 3/9/26--took off; too busy

Sun, 3/8/26-almost 60 degrees. 6x200 in 32, 33, 33, 33, 33, 32...with 3' rest. Winded! Sadly!

Sat, 3/7/26-Y with V. Mile in 9:45, stretch. lift. Mile in 9:00

Fri, 3/6/26-took off

Thurs, 3/5/26-2M easy

Wed, 3/4/26-6x150 in 23

Tues, 3/3/26-2M easy

felt meh

Mon, 3/2/26-took off; back is hurting and too much work on the docket.

Sun, 3/1/26-After the snowfall had ended and the coating of snow had melted, I headed out to the track for a simple 6x150. The warm-up felt meh, with my back bothering me. I felt flaccid. I decided today was not a day to test speed, not that I have any at present. I ran 25-low in lane 1, 23-mid in lane 2, 24-low in lane 3, 23-mid in lane 4, 23-mid in lane 5, and 23-low in lane 6.

Stretched and strengthened.

Sat, 2/28/26-Went to the Y with V. Jogged mile (9:55) on treadmill. Stretched and strengthened. Did another .5M (4:17) on treadmill. Did more stretching and strengthening. Out!

Fri, 2/27/26-Jogged 2M (18:00)--neighborhood loop. Knee is still aching.

Thurs, 2/26/26-After warming up, I did 6x100m hills. Efforts were between 19-high and 20-mid

Wed, 2/25/26-took off

snow in sight

Tues, 2/24/26-

10" of snow. Easy run around campus and the block. 2.46M in 22:00.

Mon, 2/23/26-took off. Snowed all day!

Sun, 2/22/26-The track was visible and with little snow in sight. I had to go for it, knowing a storm was imminent. The workout was 3x200 in 32/33 with 3:00 rest, 3x150 in 23/24 with 2:30 rest, and 3 in 14/15 with 2:00 rest.

200s: 33-mid, 32-mid, 33-low

150s: 24-mid, 24-low, 23-high

100s: 15-mid, 15-low, 14-high

Sat, 2/21/26-Went to Y with V. Short one. 8:30 mile, stretching, lifting, drills

Fri, 2/20/26-took off

Thurs, 2/19/26-8 hills in 20 sec. They were a bit slower.

Wed, 2/18/26-jogged 2M in 18:00 and change

Tues, 2/17/26-jogged to fitness center. Did a mile and stretched.

Mon, 2/16/26-took off

I appreciated

Sun, 2/15/26-Even though everything was still covered with snow, I appreciated the 40-degree temp. After warming up and stretching some, it was hill time here on campus. Same hill, faster repeats. 7 hills, sewer cap to sewer cap (~100m), in 19, 18, 19, 18, 19, 18, 17

Sat, 2/14/26-Went to the Y with V. Mile on treadmill (10 min), stretched, strength work, mile on treadmill (9:00), strength work.

Fri, 2/13/26-no workout today; too busy again.

Eight is enough!

Thurs, 2/12/26-took off in favor of the sauna!

Wed, 2/11/26-Did 2M loop in an easy 16:45 (8:25/8:20).

Tues, 2/10/26-Did the 100m hill. Eight (8) in all. 19/20. Eight is enough!

118th Millrose Games

Mon, 2/9/26-took off

Sun, 2/8/26-5 degrees outside. Jogged to fitness center (.25M), ran .75M on treadmill, stretched some. I then did some hills, 8 in all, using the paved surface just outside the gym. They were mostly 19s, with a 20 in there and an 18 as a finale. I took 1:30 between efforts. Jogged .25M back home.

Sat, 2/7/26-10 degrees outside. Went to the Y with V. Did a mile, stretched, lifted, and drilled! 

Fri, 2/6/26-super cold and windy. Went to the fitness center. Did a mile, stretched, lifted, and drilled! Jogged back home.

Thurs, 2/5/26--Jogged to the Athletic Center. Ran an additional six minutes once inside. I then did some hills, 6 in all, using the paved surface just outside the gym. They were mostly 22s, with a 23 in there. I jogged 1:00 between efforts. Jogged .25M back home.

Wed, 2/4/26-super cold and windy. Went to the fitness center. Did a mile, stretched, lifted, and drilled! Jogged back home.

Tues, 2/3/26-Jogged around campus.

Mon, 2/2/26-took off

Sun, 2/1/26-118th Millrose Games. Arrived at the arena at 9:00 sharp, and my teammates were waiting. They had already gotten the bibs and other requisite materials. After getting acclimated, I jogged a bit and stretched. We'd eventually make our way to the second floor warmup hallway for stretching, striding, and burning off nervous energy.

We'd be called down to the lower level, like clockwork. We'd then be directed to head back upstairs, race-ready. We obliged. I was feeling pretty good and generally relaxed. When I took the baton for my second leg, I felt good. Heading into my second lap, I knew I had the guns to pass the guy in front of me. In so doing, I made a move on the guy in from of him, overtaking him at the 300m mark heading into the far turn. Turns out I posted a 59.82. Not bad on a bum knee and half-decent training. We (Nick, Rob, and Wally (who's over 60!)) would win the 50+ division. Here are the results: https://results.nyrrmillrosegames.org/. Here is the video: https://mr-bolt.runnerspace.com/gprofile.php?mgroup_id=45586&do=videos&video_id=446239.

I couldn't stay for the rest of the festivities, as I had to travel back home and then to Philly help to dig my daughter's car out of its case of ice and snow. Talk about being a good father!

alternating my diagonal

Sat, 1/31/26-Went to the Y with V. Did a 10:00 mile, followed by a nice stretch and some drills.

Fri, 1/30/26-On this -1 degree morning, I jogged to the Athletic Center, ran an additional 8 minutes around the court, then did 8x50m strides, alternating my diagonal.

Thurs, 1/29/26-Jogged to gym, hopped on treadmill for 7 min, stretched and lifted.

Wed, 1/28/26-en route from CA.

Tues, 1/27/26-Jogged to the fitness center (.65M) at Silverado, did a 9:00 mile, followed by a nice stretch and some drills. I jogged back (.65M)

Mon, 1/26/26-Went to fitness center at Silverado, did a 9:00 mile, stretched, then did some stretching and strength work.

Sun, 1/25/26--Went to fitness center at Silverado, did a 9:00 mile, stretched, then did an easy 6x30 second on treadmill...on setting 10, letting the machine get to 15 secs and staying on until 45 sec. 2 min rest between efforts.

Sat, 1/24/26-Traveling

Fri, 1/23/26--Jogged 1.5M, then hit the sauna.

Targeting form

Thurs, 1/22/26-

Warmed up decently, including stretching, then did 8 hills (on GSB's campus, between the Lower School and the gym) sewer cap to sewer cap. 1 @ 20, 4 @ 19, and 3 @ 18. I was targeting form and knee lift.

5-degree weather

Wed, 1/21/26-Jogged to the fitness center in this 5-degree weather. Kept warming up on the treadmill, for a combined 1 mile. Stretched some, then did 5x30 on 10.0, hopping on the treadmill at the 15-second mark and going until 45 sec in. Afterwards, I did a few drills and strength work.

Tues, 1/20/20-took off

Mile's worth

Mon, 1/19/26-

Snow-covered everything after getting 3" or so of snow. Basic treatment today. Walked .5M on campus, then walked 1.5M on treadmill at 15min/M pace, then walked another.5M on campus. 

Sun, 1/18/26-

I had planned to do a few 200s in 30, but it was snowing, and the track was covered. V and I went to the athletic center, where we did about a mile's worth of laps. I then stretched. We headed to the fitness center for some treadmill action. I managed 3x.2M on the treadmill top speed of 12.5. That meant covering the distance in about 60 sec. 

Sat, 1/17/26

Went to the Y with V. Did 2M in 18:00 on treadmill, followed by stretching, drills, and strength work.

Fri, 1/16/26-

1 mile light jog

Thurs, 1/15/26

The plan was...

Warm-up thoroughly

2 × 200 m @ 31.0–31.5

Full 5–6 min recovery

Smooth, not aggressive

OPTIONAL (only if everything feels perfect):

1 × 120 m @ ~90%

Shut it down.

I hit the 200s in 30-mid and 30-low, and the 120m in 18-low, which was more or a stride. Felt good.

Wed, 1/14/26-

Session

• 6–8 × 100 m

• 18.5–19.5 seconds

• Walk-back recovery

• Smooth, upright, no pressing

Tues, 1/13/26-

Today I wound up doing a mile in 9:45 and 4x50m strides

Mon, 1/12/26

Jogged 2M around the neighborhood. 17:00

Sun, 1/11/26

Audubon HS-4 sets of 200m in 33.0, 1 min rest, 150m in 24.0, 5 min rest/walk 400m. (Was it 5 min rest or 6 min rest?).

34-high, 25-low; 31-low, 24-mid; 32-mid, 24-mid; 32-mid, 24-mid. While I felt like the 150s took too much energy and should have been faster, on the whole, this workout was successful.

Sat, 1/10/26

Went to the Y with V. Did 2M in 18:00 on treadmill, followed by stretching, drills, and strength work.

Nagged me

Fri, Jan 9, 2026-

I simply walked a mile. My sciatica/lower back, which has nagged me here and there for a week, is feeling better.

No light stretch.

Thurs, 1/8/26-

This was supposed to be today's workout:

Theme: Controlled speed endurance (NOT race pace)

Warm-up

• 5–8 min very easy jog

• Dynamic drills (A-skips, leg swings, etc.)

• 3 × 60 m strides (60 → 75 → 85%)

Main set

• 3 × 300 m @ 50.5–52.0 sec

  • This is 85–88% effort

  • Walk 6–8 min recovery

  • Focus: relaxed arms, tall posture

Finish

• 2 × 120 m @ ~90% (smooth, not sprinting)

Cool down: walk + light stretch

I was running late, so I only managed a decent warm-up without the drills and strides, and I did the 3x300, but not the 2x120s. 

First 300m: I was perhaps too relaxed, especially on the last 100m. I came in at 53-low (16, 34, 53)

Second 300m: 50-mid (16, 33, 50)

Third 300m: 50-low (16, 33, 50)

I jogged back home. No light stretch.

Wed, 1/7/26-Walked about a mile, then hit the sauna.

optimal

Tues, 1/6/26-

Jogged to the fitness center for a little lifting and weight training.

Mon, 1/5/26-walked 2M and made my way to the sauna.

Sun, 1/4/26-the track was still covered with snow, so instead of the 5x200 I had planned to do in 30/31 (with a 200m walk recovery), I decided to do 10x100m+ hills. I started from the sewer cover near the dumpster pin next to the track and finished at the gate opening at the tennis courts, maintaining optimal form. I started with one at 20-low, then hit 3 at 19-high, 3 at 19-mid/low, and 3 at 18-high/mid.

Modest

Sat, Jan 3-Went to the Y with V. Jogged a mile on treadmill, lifted, and did some drills.

Fri, Jan 2-Meet at Alvernia. I left home at about 11:00, knowing the drive would be close to 2 hours and 400m was scheduled to go off at 2:00. When I arrived, checked in, and found my teammates, I quickly learned that the 400 was going to start much sooner than expected. I jogged on the backstretch as the 60m was being contested, covering probably a half mile in 4:30-5:00. I stretched decently, not knowing how far ahead of schedule the meet was running. As the 4x200 was happening, I did some pickups and strides using the long/triple jump runway. 

I then made my way over to where the 400m contestants were gathering. I'd have lane 5 of 6, in a full heat. Turns out the meet was running about 15-20 minutes ahead of schedule. 

When the gun went off, I tried to pace off the middle school kiddo in lane 6. He got the jump on me, but I was on his tail at the 200m mark, covering the first half of the race in 29.43. I felt a little slow and heavier than usual, but I was otherwise okay. As I neared the finish line, I thought for a blink of an eye that I would break 60. Nope 61.57. https://www.youtube.com/live/prXgHhTVrp4 Cue at 3:13.

Less than an hour later, I'd have lane 6 for the 200, where Chuck and I would have the heat to ourselves. I posted a modest 28.09. https://www.youtube.com/live/prXgHhTVrp4 Cue to 4:08.

Thurs, Jan 1-Did a mile in the athletic center, stretched, and ran a half-dozen 50m+ strides.

Wed, Dec 31-Went to the Y with V. Jogged two miles on treadmill, lifted, and did some drills.

Tues, Dec 30-Did 2M loop.

Mon, Dec 29-took off