Sidewalk

Mon, 6/26-Ran to Vare. I was locked out because I forgot my ID badge. I just stretched there at the entranceway, then ran back home.

Tues, 6/27-Today's 7:00am workout was 6x150 with 3:00 rest; 2@23, 2@22, 2@21. Hit the times. 

Wed, 6/28-Ran to Vare, stretched, lifted, then ran back home

Could it be a return?

Sun, 6/25-Had a nice turnout today at the track; 20 of us! I had decided yesterday that I would do broken 400s: fast 250, rest 60 sec, then 150. Two sets, with 12-minute recovery! Several years ago I managed 33.xx, then 21.xx...for roughly a 55 sec 400. Today I was aiming for a more modest time: 36.xx for the 250m, plus 23.xx on the 150. I hit 36-low, then 24-low, followed by 36-low, then 23-low. 

Even though I had completed hat I set out to do, I tacked on additional effort. After about 10 min, I then hopped in a 300 with Daryl at an easy 56 seconds. Then, after about another five minutes, I joined Alison for a 300...in 50. 

My achilles was sore this morning, but a little massage with tiger balm made the difference! Could it be a return? 

 Sat, 6/24-Mile stretch, mile, stretch 

 Fri, 6/23-Ran to Vare, stretched, lifted, then ran back home

In Portugal

Thurs, June 22, 2023-Back in PA. Achilles on both legs rather stiff. Today's 7:00am workout was 6x150 with 2:30 rest; 2@24, 2@23, 2@22. Hit the times. 

 Wed, June 21, 2023. In Portugal. approx 2.5M run in 21:00. Stretched in fitness room. 

 Tues, June 20, 2023. In Portugal. approx 2.5M run in 21:00. Stretched in fitness room. 

 Mon, June 19, 2023. In Portugal. Achilles! Walked some on treadmill, then did 2x1 mile, one approx in 8:15, one approx in 7:45. Stretched between each effort. 

 Sun, June 18, 2023. In Portugal. approx 2.5M run in 21:00. Stretched in fitness room. 

 Sat, June 19, 2023. Arrived in Portugal. No workout. 

 Fri, June 18. Achilles on both legs rather stiff. Today's 7:00a workout was 6x200 with 3:00 rest; 2@33, 2@32, 2@31. Hit the times. Left for Portugal late afternoon.

Bad day. Stress.

Wed, 6/14-Didn't sleep well. Bad day. Stress.

Tues, 6/13-Went to track. Stretched. Tried my luck at 6x150 in 23. The first few were stiff as hell, achilles wise, but the last few were a bit better. 

Mon, 6/12-Jogged to Vare, lifted, jogged back

stretched that darn thing!

Sun, 6/11-I putzed around a bit, trying to decide what I would do. There was a good size group today. John and Andrew decided on a 300 at 90% effort, meaning about 45 for John and 49 for Andrew. (Andrew had already run two 800s with the distance groups.) I ran the first 100m with them. I was clumsy with it, favoring my achilles, but I got through it. They would then go on to do several 150s pickups. After some additional stretching, I put on my spikes to try my luck at some 150 pickups with them. I managed to keep up. They were in the 23-range.  

Sat, 6/10-Jogged to Vare, lifted, jogged back. Iced plantar and stretched that darn thing! Graduation time!

Fri, 6/9-Jogged a mile. Stretched some. Jogged another mile. (track)

Thurs, 6/8-Jogged to Vare, lifted, jogged back

Wed, 6/7-Jogged a mile. Stretched some. Jogged another mile. (track)

Tues, 6/6-Jogged to Vare, lifted, jogged back. 

Mon, 6/5-drove scooter to Vare to lift.

Sun, 6/4-met up with teammates. Jogged a mile and stretched. Did a few strides by running with Rob across the last 100m of his 300s, 200s, and 150s. Not great. Stiff as hell!

Sat, 6/3-Jogged to Vare, lifted, jogged back. 

Fri, 6/2-Jogged a mile. Stretched some. Jogged another mile. (track)

Thurs, 6/1-took off. Iced plantar.

Still not recovered. Feet are finished!!!!

 Mon, 5/29-Memorial Day.

Sun, 5/28-Swarthmore Alumni Weekend. Still not recovered. After we arrived home in the afternoon, I used the Booster 2 on my plantar, per Keir Buckhurst's suggestion.  

Sat, 5/27-Swarthmore Alumni Weekend. Still not recovered. Feet are finished!!!!

Fri, 5/26-took off. 

Thurs, 5/25-took off. Iced plantar.

Wed, 5/24-Jogged a mile and stretched. Iced plantar.

Tues, 5/23-took off. Iced plantar.

Mon, 5/22-drove scooter to Vare to lift.

Sun, 5/21-met up with teammates. Jogged a mile and stretched.

Sat, 5/20-drove scooter to Vare to lift. Iced plantar.

Fri, 5/19-took off. Iced plantar.

Thurs, 5/18-took off. Iced plantar.

Wed, 5/17-took off. Iced plantar.

Tues, 5/16-Jogged a mile and stretched.

Mon, 5/15-took off. Iced plantar.

Sun, 5/14-Jogged a mile and stretched. Tried to do modest 200s with Andrew. Did one and then I was stunted on the second one and had to call it quits.

Sat, 5/13-took off

Fri, 5/12-took off

Thus, 5/11-jogged to Vare to lift.

Wed, 5/10-took off

Wobbly week...plantar and achilles plague me

Tues, 5/9-Went to the track hoping that the therapy (ice, heat, laser, massage) to my plantar facia and achilles from the past two nights has worked. Things were better, but I'm still a mess. I went for 6x200 in 34 with 90 sec rest. I hit 34, 36, 34, 34, 33, 33 in racing flats.

Mon, 5/8-took off. It's been a wobbly week or so. Plantar and achilles plague me.

Sun, 5/7-With the gang at the track. My left foot and achilles were in no shape for speed! After some back and forth, we decided on 6x200 at 800m pace with 60 sec rest. One pair (John and Andrew) would target 35-36, one pair (Bruce and me) would target 37-38, and one pair (Rob and Anthony) would target 39-40. Modest, I know. Bruce and I wound up running mostly 36s. 

Sat, 5/6-Vare. Jogged to the gym, lifted, and returned.

Fri, 5/5-Vare. Jogged to the gym, lifted, and returned. Plantar fasciitis issues return. 

Thurs, 5/4-took off. Plantar fasciitis issues return.

Wed, 5/3-Warmed up, stretched, and then...ouch into the first 150. The calf is still problematic. Quittin' time!

Tues, 5/2-Vare. Jogged to the gym, lifted, and returned. 

Mon, 5/1-took off. Hurt calf.