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

sloping driveways

12/28/25-

I warmed up and stretched inside Hemm House. Did 6 x .10M hills using the sloping driveways there. I did three on the left driveway and three on the right driveway. The ones on the left were all in 32; the ones on the right required more efforts and came in at 34, 33, and 32. I walked/slow-jogged (2:45/3:00 or so) between each effort, the full loop being about .25M. I could still feel my hammy.

Right hammy again

Sat, 12/27/25-Went to Y with V.... An easy two on treadmill (19:15), followed by stretching and weight training, with a little PT mixed in.

Fri, 12/26/25-Went to Natirar for a 3M run. 24:30.

Thurs, 12/25/25-went to track for 6x150 in 22, with 2:30 rest. With a little wind to my back, I hit 22-low, 21-high, 21-mid, 21-mid, before pulling up halfway into the fifth effort. Right hammy again.

crawl up somewhere

Wed, Dec 24th-Went to Y with V. Did 9:15 mile on treadmill, took off long sleeve shirt, then did another mile in 8:30. After that, I stretched some, followed by strength work, including arms, a couple of PT exercises, and legs. Spent time in the sauna and walked 2M later in the day. 

Tues, Dec 23rd-Went to the fitness center at Mirbeau. Did 17:30 2M run on treadmill, followed by stretching and lifting. Made my way through spa.

Mon, Dec 22nd-Went to the fitness center at Mirbeau. Did 8:30 mile, followed by 8:00 mile on treadmill.  I did some stretching and lifting after that. Made my way through spa: sauna, outdoor hot tub, steam room, and quite/relaxation room. Had a deep tissue treatment in the evening.

Sun, Dec. 21st-Drove to Aubudon, where I met Bruce, Vanja, and Harris. Bruce, Vanja, and I did 2x200, 2x150, and 2x100, with Harris joining us on the 150s and 100s. The pace plan was 31/32 for the 200s, 21/22 for the 150s, and 14 for the 100. The rest plan was 3:00-3:30 between efforts. The 3:00 became 4:00 between the 200s and 150, but remained 3:00 for the 100s. I was good for the 200s (31-mid, and 31-low), but my knee and right hamstring became problems for me for the rest of the workout. I chose to back off, hitting the first 150 in 24 (turns out we were about 10m too long) and the second one in 23.xx; the 100s were in 15-mid and 15-high. Sadly, I felt little pop or fizz. Bruce and Vanja, on the other hand, were all business, covering the 200s in 31-mid and 30.xx. They followed suit for the 150s and 100s, although Bruce, accusing me of trying to kill him, was sure he was going to collapse and crawl up somewhere for his final hours. Harris did well, too. 

Left for Mirbeau in Rhinebeck, NY early in the afternoon.

Sat, Dec 20th-Went to Y with V. Did 9:15 mile on treadmill, took off long sleeve shirt, then did another mile in 8:30. After that, I stretched some, followed by strength work, including arms, a couple of PT exercises, and legs.  

Fri, Dec 19-Took off.