Sauna.

Fri, 10/2/26-took off. Sauna.

Thurs, 10/1/26-very easy 4M in 38:00. Natirar.

Wed, 9/30/26-took off. busy.

Tues, 9/29/26-7x200 in 35 with 90-sec rest. Made it through, but it was more challenging than it should have been.

Mon, 9/28/26-easy 3.1M (9:15 pace) around neighborhood, concluding at tennis courts, followed by 4x100m strides, and then strength work in the fitness center.

Sun, 9/27/26-6x150 @24-25...3:00 recovery. 25, 25, 24, 25, 24, 23. Again, more effort than I expected, sadly.

Sat, 9/26/26-San Diego. 25 min easy + 100m strides.

Fri, 9/25/26-35 min easy. Treadmill

Thur, 9/24/26-took off. early meeting EST while in San Diego. Arrived late. Not much rest.

Wed, 9/23/26-25 min run, super easy...9:30 pace; was supposed to do some strength work. Only did a little.

Tues, 9/22/26-6x200 in 35-36, 90 sec recovery. Made it through, but mostly 36s: 36, 36, 35, 36, 35, 34.

Mon, 9/21/26-30 min run at Natirar...9:15 pace. 4x100m strides on grass.

Sun, 9/20/26-6x150 in 24-25....3:00 recovery. 26, 25, 24, 25, 25, 24. More effort than I expected, sadly.

Sat, 9/19/26--went to the Y with V. 2M easy on treadmill. Strength work and stretch. 1M easy on treadmill.

Fri, 9/18/26--took off

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.