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.