Sprinting At 60

Saturday, August 30, 2025 One week from today I am competing in the New Jersey Senior Games meet in Woodbridge, NJ. I registered for the 200, 400, and 800, just because I was not sure which race or races I'd want to run. I definitely will run the 800 . . . and possibly the 200, depending on whether it is after the 800 and how much time is between them. I will be competing against myself in the 800--I will wear my finger timer and see if I can hit that 600 in 1:45 or less so that I might improve my PR of 2:23 by a few seconds.   Last Sunday I had a good practice with the team. I did an 800 (goal 2:40) with a minute rest, then a 400 (goal 1:20), 5 minute rest and then 3 x 200 with 45 second rests (goal high 30s). I did 2:41, 1:16, then 31, 35, 31.  Monday I had Pilates mat and then went to the gym. I did leg exercises (which made my glutes really sore for a few days). Tuesday I ran to and from Pilates reformer lesson, then went to the gym for chest exercises. Wednesday I ha...

Friday, August 22, 2025 It has been a good training week. It has been cooler here in Philadelphia, which has made running a little easier. I had Pilates Reformer lessons with Megan on Tuesday and Thursday, and both went well. I worked out regularly at the gym, doing leg strengthening exercises on Monday and Thursday. Wednesday I went to Franklin Field track at U Penn and did 4 x 1k intervals with 2 minute rests between. Averaged a 4:45 pace. I finished with three 200 meters at 36, 39, 38 seconds.  Today, Friday, I went back to the track and ran "broken" 800s: 600 (goal 1:47, first 400 at like 72), one minute rest and then a 200 (goal 42 seconds). 4 minute rest and repeat. Here is how I did: 1:50; 36 and 1:54; 36.   So, both of my 600s were a little slow. The goal was to do 1:12 in the first 400 meters, and then finish with a 35 second 200 meters. I think I hit the first 400 at 1:16, so my last 200 was I need to work harder on this so that I can reach my goal of running th...

Tuesday, August 19, 2025 Last Friday I did a tempo run along the river trail. I went out about 3:00 p.m.  It was really hot and humid. The plan was to run 1 K, rest 2 minutes, run another, for a total of 4-6. When I set up this custom run on my Apple Watch, I forgot to set it to kilometers, so I ended up running miles, which always confuses me a bit--it makes it seem I am running slower than I actually am. Anyway, this was a tough workout, due to the heat and humidity, as well as to the fact that my aerobic strength (that I need to build to compete in the 800 meters) isn't great (yet). According to my Strava record, I ran a total of 8.54 km (this includes my slow warmup jog to the trail, maybe a kilometer and a half-ish?) with an average pace of 6:23 (so I met my goal of 6:40 or better per km). It was a total of 4 separate miles at tempo pace. After, I ran a cool-down jog back home of 2 km at 8 minutes each.  Sunday I made it to track practice with my team. It was great to wor...

Videos of my races at Nationals Not sure of the quality of these on this blog site, but I will post anyway. First is my 400 meter prelim on Thursday. I was in lane 3. Fastest guy (David Jones) was in lane 2. I needed to place first or second to go on to the final on Friday.  Second vid is of the 400 meter final on Friday. I am again in lane 3, but the fastest guy is in lane 4 this time around. I placed second! I was proud of my accomplishment--going from 5th place at last summer's outdoor Nationals in Sacramento at 1:01, to Silver this year at 58.93.  Finally, the last vid is of my 800 meter heat (the slow heat). I easily won, but I don't possess the skill or experience yet in the 800 to pace myself--I went out great first 400 meters (like I did the first time I ran it in June at the Eliot Denman race in New Jersey--when I finished at 2:23), but without anyone to push me, I ran too slowly the second lap, and I placed 7th overall--at 2:28 (behind all the winners who ran in the ...

Friday, August 15th, 2025 Track Workouts  from past two weeks:  Wednesday, August 6th at Pequot Lakes HS track--10 x 300 meters with 90 second rests. Goal was do do each at 60 seconds. I ran 8 of these under 60 (58-59 seconds) and 2 at 60.  Drove home from lake that weekend (9th and 10th) . . .  Back to Penn track on Wednesday, August 13th. At mid-day did a tough workout in the heat and humidity. Was happy I made it through, though my second 800 was a flop--way too slow! 2 sets of 400, 800, 300 with 2.5 minutes between (and gave myself 5 min between the sets): 1:25, 2:56, 52.  And then 1:21, 3:10, 56.  Alison suggested that my second 800 (and maybe the first?) should have been closer to 2:50 . . . so, I have a lot of work to do!   Today, Friday the 15th, I plan on doing a tempo run of 1Ks, with 2 min rests between, at a fast pace, of 6:40 or better. It is 90 ish and humid again today, so I think I will wait until late afternoon.  Sunday I go...

Monday, August 4, 2025 A Couple of Recent Track Workouts Last Tuesday (July 29) I completed a track workout (first after Nationals) at the Pequot Lakes High School track. 2 sets of: 300m, 500m, 400m, with negative splits--last 100 meters of each repetition ran at a faster pace. Was supposed to look like this: 300=37+18 to finish at 55 seconds 500=80+18 to finish at 1:38 400=57+18 to finish at 75 seconds 3 minutes between reps, and a 1,200 meter jog between the sets. Here is how I did: First set-- 300 in 58; 500 in 1:41; 400 in 1:17 Second set-- 300 in 52; 500 in 1:41; 400 in 1:17 So both of my 500s were 3 seconds slow. However, I was managing to make the last split a negative in almost all of the reps, which was the point of this workout.   Yesterday, Sunday (August 3) I completed another workout on the track (I had to wait 5 days for the Canadian wildfire smoke to clear out!). This workout went well, especially since I did the same workout in June with Alison and Lorraine o...

 Tuesday, July 22, 2025 (This is my 60th post to this blog!) USATF Masters National Championship Meet in Huntsville, Alabama Here is a photo of me starting off in the 400 meter preliminary race: What an amazing experience! I had a great time at the meet. Best news--it's over, and I did NOT re-injure myself, nor did I get a new injury! I ran the 400 meter prelim on Thursday, and I took second in the heat, running 59.60 (a tad slower than my PR at Indoor worlds in March). Behind me in the picture above is David Jones, an excellent, experienced sprinter who just aged up into the 60-64 group. He won the heat (and, spoiler alert, he won the final, finishing in 57.87). I felt good in the prelim race. The next day, Friday, we had the final. I took second! My first individual medal at a big meet. Plus, I ran a new PR, crossing the line at 58.93. I was thrilled. So happy I could give it my best. Again, the race felt smooth, and my legs got a little lactic the last 20 meters, but not so bad....

Friday, July 11, 2025 After my run in Vancouver! It has been 2 weeks and 2 days since my last post. I will recap my training since then: Thursday the 26th I had my last Pilates lesson with Megan for a while. I ran to and from the studio and visited the gym. On Friday the 27th, I wanted to use the Penn track to do a 500 meter workout, but alas, they had an event and I couldn't use it. So I went to the Penn field next to the river. It was a rainy day, and the field is very uneven (one side up about 5 feet on an incline!) with long grass and big sections of marsh and puddles. I used my watch to measure out (more or less) 500 meters. 5 x 500, 4 minute rests: 2:26, 2:14, 2:12, 2:10, 2:04. Was supposed to be shooting for about a 1:51 . . . but given the conditions and all, this was a good effort.  Saturday and Sunday we drove to the lake in Minnesota. On Tuesday, July 1, I did a workout on the Piquot Lakes High School track. 3 x 500 m @ 800 pace, 5 minutes between. My intervals: 1:32, 1:...

Wednesday, June 25, 2025: Competing in the 800 meters race (my first outdoor 800 since high school!) at the NJ International/Elliott Denman Meet in West Long Branch, New Jersey, on Sunday, June 22. I had a good race--finishing in 2:23.52. This was 7 seconds faster than my first indoor 800 in early march. I felt pretty good. It was an "open" event, so there was only one other Master, and that was the world-class 800 runner Mark Williams--the rest of the runners looked like they were in the teens or twenties. Mark pushed me, though; my first 200 split was 31 seconds-ish. My first 400 split was, I think, 1:07 . . . which is fast. So the second lap was really hard--I did it in 1:16-ish, so much slower than the first lap. But, I did not get completely lactic, so it was good. It was hot and humid, but that kept my muscles loose. Teammate/training buddy/de facto coach Alison ran hers in 2:25, and she looked great.  Training review last week and this:  Wednesday, June 18--with Alison...

Monday, June 16, 2025 USATF New York Open and Masters Meet Saturday was my first meet of the 2025 outdoor season. This is a pic I took of the track when I arrived at Icahn Stadium on Randalls Island in NYC: it was a cold, rainy, and windy day! I competed in the 200 meters and the 400 meters. The meet was not very well attended, and the weather kind of made it a bummer. It was my first 200 meter race since high school. They haven't even posted the times as of yet (kind of a disappointing meet overall in terms of logistics, etc.) I think my time in the 200 was low 28 (which, considering the weather and drenched track, is okay--though I think I can do better!) All of my competitors were older (62 up to 69), so there wasn't anyone there to push me (though the older guys are great sprinters, don't get me wrong!, and nice guys, too). After I finished the race, I was walking over to collect my (wet) stuff from the start line and they called for the 400! So the turnaround was like,...

 Sunday, June 8, 2025 Since last post, it has been difficult to get on the track at Penn. I tried Monday and Tuesday, but they were cleaning up the Grand Slam meet. I did Pilates solo on Monday and Tuesday (Megan had to cancel our reformer lesson on Tuesday). I did a nice, easy run down the river trail--6 K, pace 5:56/km, basically a 35 minute run. Tuesday at gym I did PT  leg exercises and chest. Wednesday I went out to Ursinus and worked out on the track with Alison and Lorraine. We did this: 3 x 1000m with 400m jog recoveries. We did 4:13, 3:58, and 3:53. Then we did 4 x 200m with 200m jog recoveries. Our times: 36, 37, 38, 39. Thursday I had Pilates reformer, then I went to the gym and did shoulders. Friday I went back to Penn, BUT the track was closed again (sports clinic!). I went to the gym and did PT legs and Pilates.  I took Saturday completely off for rest. This morning I went to Chestnut Hill for track practice. I FINALLY got to do the 600 workout that Alison a...

Thursday, May 29, 2025: Didn't make it track practice on Sunday, so I went to Chestnut Hill on Monday (Memorial Day) and did a solo workout. I did 6 x 800 meters. 2 and a half minutes rests. Averaged 3:13 for each 800. I did my PT leg exercises after. Tuesday I did Pilates and then went to the gym and did shoulders.  Wednesday I went out to Ursinus College and did a workout with Lorraine. It was rainy and chilly. We did 6 x 300s. 5 minute rests. (Did in two sets/8 minutes between sets). I averaged 53 seconds each.  After I drove over to have a session with Josh. Did a full hour of leg exercises with him--challenging but fun.  Did Pilates reformer today (ran to and from both today and Tuesday--it's about 5K round trip). Won't be back on track until next Monday, when I will do the Sunday workout solo at Penn. 

Friday, May 23, 2025 Great day on the track! There was a break in the rain today at last, and I made it to Franklin Field for a workout. I was planning on doing 400s, but they were still breaking down the graduation ceremony stage, so half the track was out of commission They cleared two lanes on one side so that people could run 200s, so that's what I did. I did 8 x 200, averaging 34 seconds each (goal 800 pace), with 2 minute jogs between. I felt great! After, I went to the gym and did PT legs, Pilates mat, and chest exercises.  Last Sunday at track practice, I did a workout with Alison and Frederico. It was tough, but good. We did 300s. From Alison's notes: 10X300 at mile pace with 80-90 seconds walk in between.   Basically walk the curve after each one. Target current mile pace - no faster than 60.. last 2 58-59 if feeling good   We were able to do them all at 60 or under. The last one, Alison and I did in 53! My leg is consistently feeling better and better.   ...

Friday, May 16th, 2025 Sprinting at 61! Well, I am officially 61.  I don't think I'll change the name of this blog, since I got the .com address for it for almost another year.  I have had a pretty good week. I did not do the 800 workout again last Friday because it rained. It's been raining all week. Warm and humid.  But Sunday I went to track practice and Alison led a group of us in a good workout: 1 800 at a good pace (goal was 3 minutes, but we came in at 2:56). Then we did 6 x 200s, with a half walk/half jog through a 200 as a rest (so it was tough). Here are the times: 35 seconds/37/34/37/35/31. The Friday before (when it rained) I did go to the gym to do my PT leg exercises, so my legs were fairly tight in general.  Monday I did Pilates mat and the gym; Tuesday Pilates reformer lesson (I jogged to and from the studio). On Wednesday I went out to the track at Ursinus College again to run with Alison and Lorraine. It was fairly cool, windy, and periods of rai...

 Wednesday, May 7, 2025 Two good track workouts this week: Sunday I went to Greater Philly track practice and ran 6 400 meters, 2 minute rests between: 1st: 1:25, 2nd: 1:21, 3rd: 1:21, 4th: 1:23, 5th: 1:23, 6th: 1:21....  Good showing of teammates, even though it rained on us for about half of the splits. My right hammy still slightly tight. But other than that, I could run! Today, I drove out to Ursinus College to meet Alison and Lorraine. We had a great workout: 1 200, 2 300s, 4 400s, and 2 more 200s. 2 and a half minute rests between. The times looked like this: 200, 40 sec.; 300s both at 60 seconds; the 4 400s came in at 80, 79, 83, 77; the last two 200s came in at 33 and 34 seconds.  Beautiful morning. Felt great on the track. Right hammy less tight than on Sunday. Have been keeping up with free weights, Pilates (reformer and mat), and PT leg exercises. Also been doing red light therapy and hot baths. This Friday I will go to Penn and do the 800 meter workout that I ...

Saturday, May 3, 2025 Outdoor Season 2025 Begins! Yesterday I did my first official outdoor track workout for the 2025 season. I went over to Franklin Field at Penn. It was warm, sunny, high puffy clouds, low 80s. A nice day, perhaps a little hot around noon (no shade as per sun's current position in the sky). It has been a warm spring so far here in Philly.   The workout: 5 x 800 meters, 1 minute rests between, a 10k pace (Alison suggested going slow, so 50 second 200s [1:40 for each 400]). I got closer to the time goal the more I did (shooting for 3:20  . . . next time!) My legs were a bit tight from the PT session with Josh on Wednesday, and I also broke into a "slow sprint" to catch a stoplight when I was jogging home from Pilates on Thursday. So going at a slow comfortable pace felt right. Here is how I did: 1) 3:58.     2) 3:53.     3) 3:40.    4) 3:46.    5) 3:28.   ***Update on the injury I sustained in t...

 2025 Indoor World Championships Crossing the finish line on Saturday at the end of my 400 meter heat--a PR! My goal since my first indoor meet in January in Providence (where I ran 1:02), was to try to get under a minute--and I did it! 59.37 seconds. This time qualified me for the finals (the top 6 times from about 28 runners across 5 heats).  From the start, lane 3--thanks to a couple of teammates, I had some lessons on starting from blocks since last month's Nationals meet. This helped a lot!  I felt on top of the world after this race. I was so happy and grateful I had achieved the time, and qualifying for the final was TOTALLY unexpected. I calculated 10 or 11 guys who had run faster than a minute this indoor season and/or last outdoor season.  Unfortunately, the final on Sunday didn't go so well for me. I mean--I was doing GREAT, definitely running strong and on pace, but approaching the top of the last curve, my right hamstring area seized up--I re-strained t...

Thursday, March 20, 2025 Here I am competing in PRC Indoor meet at the Ott Center Track at U Penn, March 8th. This was my first 800 meter race since high school (which was outdoors . . . on a dirt track!). I did okay, I guess. It was a new experience, running around a crowded indoor track! My time was 2:30.83. The All-American standard for my age group is 2:40.   Trying to make it work in California this week and last. This week has been easier because I found a track to run on near Mom's place. It's a dirt track, but well maintained. I ran Monday and yesterday on it. I had to use my watch to mark 200 meters, 120 meters, and 150 meters. Monday: 4 x 400m with 2 minutes between. First 200 of each came in at 40/41 seconds, then ran as fast as I could for last 200. All four were pretty consistent, coming in between 70-74 seconds. Legs felt lactic last 150 or so meters of each. Wednesday: 3 x 120m, then 3 x 150m; each 120 in 20 seconds (last one in 19) (again, using my watch to mea...

 Thursday, March 6, 2025: A short clip of me warming up today at the Ott Center track Did my track workout solo today (I need to get used to it for the next two weeks, as I'll be in California on my own!) I did 2 sets of 3 x 300s today, with three minute rests between splits and 8 minutes between the two sets.  Split 1: 58,  Split 2: 56,  Split 3: 58,  . . .   Split 4: 55,  Split 5: 58,  Split 6: 57 I started the day by running over to the Pilates studio--had a great lesson on the Cadillac and Chair. Then I went to the track. After, to the gym for shoulders and stretching. Legs and glutes a little sore from yesterday's PT session with Dr. Josh. Going to take it easy until Saturday morning, when I run an 800 meters (first since high school, first indoor one ever!), and possibly a 200 if I don't scratch it (again, first since hs and indoors). Wish me luck, track fans. Sunday morning I leave for two weeks in California--where I will train alone-...

 Sunday, March 2, 2025: Did a great track workout at track practice in Chestnut Hill with Alison, young John, Federico, and Chuck. It was cold and windy, but not rainy. We did 2 sets (4.5 minutes between the sets, 2 minutes between splits): 400 m--87 seconds 800 m--2:57 300 m--1:00 (rest) 400 m--90 secs 800 m--3:02 300 m --55 seconds After practice I did my PT leg exercises at home. Monday I had Pilates mat in the morning, then had a massage. My legs are feeling better and better (hammy and sciatic pain). I hesitate to write it here, but I think my leg is completely healed!  Today, Tuesday, I got up and ran to the Pilates studio. After, I went to the Ott track and did a great workout with Alison and Lorraine. We did 8 x 200 m, with 1 minute between splits and 8 minutes between the sets. The goal for the 200s for me was 37-38 seconds each. I ran all of them at 35 or less (the last ones were fast at like 32). I felt great on the track today. As mentioned, no residual tightness o...

Friday, February 28, 2025 Had a great solo workout on the track today. I followed a workout Alison shared. It was 6 x 150 at a target of 22.5/23.5 seconds each with 4 min between. Then 2 sets of 300s in 66 ish.  I had the wrong end point for the first three 150s (I thought it was the break line, but it's about 15 or so meters before that on the curve).  So I estimated my first three at like 25 seconds. 4-6 were on target more or less (maybe a little slow) at 24, 23.5, and 23 seconds. My 300s were all consistent at 66 seconds or less. I took a long hot bath with epsom salts last night--maybe that is why my body felt better than ever today. I had minimal tightness, stiffness, soreness in my legs. It was great. After, I went to the gym to do my PT leg exercises and Pilates mat. Yesterday I did Pilates (slow jog to and from) and chest at gym. Wednesday I did gym, arms and back, Pilates mat. Tuesday was a great workout at the track with Alison and Lorraine. We did: 4 x 400, two min...

 Wednesday, February 26, 2025 That's me running my 400 race--at the curve, having completed my first 200 meters. I'm home from Indoor Nationals in Gainsville, Florida. I had a great time at the meet--it was a lot of fun! I ran a PR in the 400 meters, and I placed 4th in M60 (I got a ribbon, not a medal, but it's all good!). My time was 1:00.89 (1:00.887, to be exact, which is important, because the guy who placed 5th [who was in the fastest heat, not my heat] got 1:00.889!--VERY tight! Actually, that was Owen Barrett, the guy who beat me in January at my first indoor race ever in Providence--he got 1:02.70 there, and I got 1:02.90). I guess it's fair to say we are pretty even at this point.  I arrived in Orlando last Wednesday, and I drove up to Gainsville with teammates Alison, Lorraine, and Julie. We stocked up on food at Whole Foods, and I checked into my hotel, which was about a ten minute walk from the track. Thursday I went over with Alison to pick up our packets ...

Wednesday, February 12, 2025 Great workout today at the Ott Center track with Alison, Kate, and Lorraine.  We did 1x200, 2x300, and 6x400. Rests between were 2 and a half minutes. 200: 38 seconds 300: 1:02 300: 1:00 400: 83 seconds 400: 83 400: 82 400: 84 400: 77 400: 73 Monday: Pilates mat; massage; gym (PT legs #5, bars--dips and pull ups) Tuesday: Felt stiff/tight hammies/legs. Jogged to Pilates studio, practiced, went to track, did an easy 4 x 800 at 3:35 each, 4 minutes between. Teammate Paul was there, and he coached me on starting out of the blocks! 

Monday, February 10, 2025 Millrose Games! Had a great experience at the Millrose Games in NYC on Saturday. I competed in the M60 4x400 Relay. I was the first leg of our team. I ran 1.02, which is pretty good I guess. I felt strong at the finish, which was a good feeling. Our Greater Philadelphia TC relay team got the Gold medal.  Shore AC's team finished before us and were declared the winners at the end of the race; however, their team member who ran the first leg against me cut across the gold line on the track and was running inside the orange cones, which were the marker where we were allowed to cut in (we had the staggered start in lane 8). Unfortunately, their team was disqualified.  Here is a video of my leg: And here is a photo of our team: me, Wally H., Paul B., and Harris G. : Our Women's M40 team did great, too! They took home the Silver. Here is the whole wonderful bunch:

Friday, February 7, 2025 Review of past week or so:  Thursday, January 30: Pilates Reformer; gym--PT leg exercises Friday, January 21: went to the Ott Center, but if was closed for a high school meet. So I went to gym, did Pilates mat; 30 minutes stair climb machine; weights: arms; legs up the wall Saturday, February 1: rest day Sunday, February 2: Went to track practice. Only a little bit of ice on track, about 2 meters worth, so it was okay to run around. 2 sets of the following: 300, 500, 400 (1200 meter jog between the sets), 4 minutes rest between intervals. Times as follows: 300: 55 seconds; 500: 1:41; 400: 78 seconds / 300:55; 500: 1:41; 400: 76 Did Pilates and leg exercises at home.  Pilates mat and gym on Monday. Did bars at gym. Chest exercises. Tuesday, February 4: Ott Center for practice with Alison and Lorraine. Great workout: 200 meters 38 seconds; 2 x 300 meters (.59 and 1:02); 6 x 400 meters--1.24, 1.24, 1.25,1.25, 1.22, and 1.20.  2 and a half minutes ...

Wednesday, January 29, 2025 Sunday's meet in Providence (the East Region Championships) went pretty well. The best news: I ran the 400 meters, and I did not re-injure my hamstring! I did end up scratching the 200 meters, just to be safe. Before I ran, while I was warming up, I did feel that low-grade tightness on my right side where my leg meets my butt. It made me a little apprehensive. But I kept thinking about all the training I've done on the track to build back my strength, and all of the PT exercises prescribed by Josh that I have been doing regularly.  So I was pretty sure I would be okay, and I was. The track there is flat, and it's very hard. It's like a carpet--like an industrial carpet-- that must sit on concrete. I was in an appropriate heat, with Owen Barrett as the top seed in lane 4. I was given lane 2. No one was in lane 1. There was a 56 year old in our heat, lane 3, and another 60 year old who I think is new to Masters track as well. I had a better sta...

Friday, January 24, 2025                                              View of the Ott Center indoor track at U Penn It's been a pretty good couple weeks of training since my last post. Of course I always have this feeling that I should be doing more .  But doing what I can do for the most part. Sunday the 12th I went to practice; half of the track had snow and ice on it, so opted to do 100s on the straight way (which was clear). A couple of teammates joined me for a workout of 20 x 100m at about 18 seconds each. 1 minute between each and 4 minutes between sets of 5. It was cold. But all in all, a good workout. The week after this I did Pilates reformer, went to the gym and did my PT leg exercises a few days. Did a 3+ mile run outside, too.   Last Sunday it was REALLY cold and another snow storm was rolling in, but I got up and drove to Che...

Friday, January 10, 2025 Happy New Year, track fans. It's been 21 days since my last post. I was away for two weeks, and now back a week. While away I kept up my Pilates mat routine best I could. I did my PT leg exercises, too. While on Cayman Island I used the dinky gym to do my leg exercises and bars and stuff. I got three long outdoor runs in (3.5 miles; 4.5 miles; and 5 miles). Those felt pretty good in the warm morning sun, and I enjoyed them.  Last Sunday I went to track practice. Alison and Keith led another challenging workout. It was VERY cold, and half of the track had ice on it in large patches. But we worked out anyway: 3 x 200 meters at 42 seconds; 1,000 m at 4.12; 1,000 m at 4:18; 4 x 400m at 90 seconds (average) (about a minute and half or two minutes between) This week, I'm back in the swing of Pilates (in the studio Tuesday and Thursday). Yesterday I ran at the indoor track: 8 x 200 meters in 34 seconds (average) with 3 minutes rest between. I would have done 4...

Friday, December 20, 2024 Two workouts on the new indoor track at Penn. Tuesday I did 12 x 200 meters, with 4 minute rests, averaging about 38 seconds for each. The track and the facility are really nice. Running on an indoor track is a lot harder than I thought. The banked turns are rough on the body. It's nice it's climate controlled, however. Today I did 6 x 250 meters with a jog back around to the start between each, averaging 57 seconds; the last interval I did was a 200 meters at 40 seconds. I thought I was feeling tighness/maybe even a slight pain in my hammy, so I called it quits.  Wednesday I went to see Dr. Josh for my 4th PT session, and he gave me a whole new set of exercises.  Monday: Pilates mat, Tuesday and Thursday I did my Reformer lessons. I went to the gym yesterday and did shoulders and chest. We leave early tomorrow, so I won't be on my regular schedule. Will try to keep to daily Pilates mat routine and PT leg exercises every other day.     ...

Sunday, December 15, 2024: Week in Review:  (800s in the cold on Thursday) Monday: Pilates mat; gym (chest/arms) Tuesday: Pilates Reformer; stadium stairs for 30 minutes; gym (PT leg exercises)  (45 degrees, cloudy/light rain) Wednesday: Pilates mat; gym (shoulders/back) Thursday: Pilates Reformer; 6 x 800 meters, 3:20 average, 6 minutes between; gym (PT leg exercises).  Very cold (35 degrees and windy) Friday: Acupuncture & rest day Saturday: Pilates mat; PT leg exercises; bars (pull ups and dips) Sunday (Today): Track practice with team--2 sets of  400 (90 seconds) (88 seconds) 800 (3:10) (3:19) 300 (1:08) (1:07) 45 seconds between each interval / 4 and a half minutes between sets. Finished with 3 x 200 meters (38 seconds average for the 3) My body felt pretty good all week. Occasionally I sense some tightness in that right hammy, or up near glute, or alongside the hammy on outer band . . . but it's very slight. I will try to use the new indoor track at Pen...