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Friday, November 21, 2025

A week and a half of consistent, steady training. Last Monday I practiced Pilates mat in the morning, then I went to gym. Did 70 minutes of the bike, then weights. Last Tuesday, after my Pilates reformer lesson, I went to the Ott Center and did a track workout solo: 

4 x 300m. Goal: 48 seconds each and 2.5 minutes between each. 


Finished workout and stuck to rest time. A little “uneven” marks: 46, 52, 48, 54. 

The last one just about did me in. Need to work on consistency of pace and, as always, endurance. The lactic burn is real folks. Went to gym after for leg work.


Last Wednesday, I did cross training again on the bike, 70 minutes, then weights and Pilates mat. 

On Thursday, after I Pilates I went back to the track:

6 x 400m at 5k pace; 200 m jog rests. Hit every 200 at 55 seconds exactly! 

Great to practice consistency and pacing in such a focused way (that wasn’t too painful!) Joined by teammate Jeff Flock (the other Jeff). After I went to the gym for leg work.

Friday I took off for rest. Saturday I did a nice long run outside along the river. 11K / 6:15 average per kilometer.

Sunday I went to track practice and worked out with the sprinters:

3 x 300m @ 60 seconds each, 4 minute rests; 3x 150s at 90%: 22 seconds, 21 seconds, 21.5 seconds. First time I’ve done speed work that short and fast since I started back to track almost two years ago (I have done faster 300 m reps recently with shorter rest times—and 200s at like 80% … but 150s felt really short and at 90% felt pretty challenging).

This week I repeated: Tuesday Pilates in morning, then the Ott Center:

Did the 4 x 1k workout that I did with Alison a couple of weeks ago. Much harden to do alone! I ran 3:45, 3:48, 3:46, 3:47 (fairly consistent, not perfect—most 200 splits I hit at 45 seconds). 3.5-4 minutes rests.

Wednesday I did the cycle at gym, 70 minutes (hard). Then weights and Pilates mat. Today, Thursday, I did the reformer lesson, then to Ott, then to gym for legs. Jeff F, met me again at the track, and we did 5 x 200m, averaged 34 seconds each, with 4 min jog between each. Good steady work with a focus on form.

Today (Friday) I did a long run along the river: 10k at just under 6 minutes a kilometer. Tomorrow I am taking a total rest day, and then Sunday back at track practice. 


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