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.

Rest periods appropriately observed.

Fri, 11/28/25-

Went to Natirar with DJ. I ran while he walked, and I eventually joined him after doing 3.5M (8:15, 7:35, 7:25, 3:35=26:50).

Thurs, 11/27/25-Thanksgiving Day!

After returning from a brief escape to Jim Thorpe, I decided to head to the track for 2x100m, 2x200m, and 2x300m. Goal paces were 15/16 for the 100, 32/33 for the 200, and 51/52 for the 300. (15+ for the 100m, followed by 16+/100m per for the 200m, followed by 17+/100m for the 300m.) The rest period would be walk what you run, which meant 1:30 after the 100, 3:00 after the 200s, and 4:30 after the 300. 

Actuals: 16-low, 15-mid; 33-low, 32-high; 51-mid, 50-high. Rest periods appropriately observed.

on the face

Wed, 11/26/25-

Went to the Somerset Hills Y with V. Did 2M on treadmill (8:50/8:25) before stretching and strengthening.

Tues, 11/25/25-

Did 2M loop in reverse, making a right out of the driveway instead of a right. If the entrance to the driveway is 12 on the face of the clock, I turned toward 11! Going at an easy pace, I managed about 8:15 for the first mile and 8:10 for the second mile (16:25).

efforts

Mon, 11/24/25-

Ran 2M around the way. 16:25 (8:25/8:00)

Sun, 11/23/25-

Did 12x100 on this 40-degree, little wind morning. I pulled this workout from the archives, having tried it three years ago around this time. The goal was 4@15-mid/high, 4@15-low/mid, 4@14-high/15-low.

My efforts were: 15-high, 15-mid, 15-mid, 15-mid; 15-low, 15-mid, 15-low, 15-low; 15-low, 14-high, 14-high, 14-low