Mon (4/14) 9x400 @ 1:55-2:00 w/30 sec jog between (just under 8min mile pace). Trying to do higher volume threshold work every other week. Plan on building up to at least 12, then slowly dropping the time. Opposite weeks will be 12-16x200 at 6min pace.

Thur (4/10): 8x2m w/30 sec jog Fri: up tempo: 7m, 5m, 3m w/2m jog btwn Sat: 40 min steady

Sat: 4x4 min w/2 min jog Sun: 8x30 sec sprint hill Mon: 40 min steady followed by 6x fast strides

Super excited to announce my daughter’s high school 4x800 went sub-10 this morning, 9:58!

Another nice stretch of training; Mon: 1.5min, 2m, 2.5m, 3m, 2.5m, 2m, 1.5m, all with 30sec jog Tue: 8x 2min with 30 sec jog Wed: 20 min of continuous hilly loop, all grass. Thur: steady 35 min Fri: off Sat: 4x4 min w/2min jog in between, followed by 4x35 sec strides.

Finally back! Starting running again last week, and yesterday made 7 straight days! First day back was rough, but yesterday was about 35 minutes with a few ~2min surges. Deserved day off today.

So what I thought might take 5 days to resolve ended up being about 35 days! Low back pain ain’t no fun, and I can empathize with others out there who suffer.

Well, probably my last hard effort yesterday for a bit, as later in the day started experiencing increasing low back pain, and today it inly intensified. Probably down for 5 days or more. Yesterday: WU, then 3x 5min brisk w/2min jog between.

4x long hill (70 sec) 4x medium hill (50 sec) Very tough workout. Ground soggy from melting snow and intermittent rain, but close to 50 degrees! Heading back to warmer weather for the next ~10 days.

Feb 17, National day of peaceful protest. See you there!

Speed work on a cold day. Temps were right around freezing, but winds calm. 8x 200 w/2min rest, goal 39-40: 40,39,39,38,39,39,39,40. I can still pace!

Cold but not yet snowy. Nice warmup followed by 4x 100m sprints 4x 150m sprints 2 min hard, continuous run. Entire workout was fast and hard!!

Heading back to winter tomorrow and likely to battle snow for the next week. Did an old favorite today: 10x (1min hard, 1 min easy). Felt strong throughout.

Unexpectedly hard run today. Back in warm weather, but handled that fine. Tried 10x 90s hard w/15 sec jog recovery. The first 7 went fine, but the last three were tough. 15 seconds felt like 5! Regardless, I love the feeling of pushing to the limit.

An early run today. 8x sprint hills followed by 2:30 hard continuous effort. Weekend travel will allow me a few warm weather runs!

Yesterday: 35 minute trail, fast. Today: 2x (3x 400m). Goal of 90-95 for each (just over goal pace) w/3 min between reps and 5 min between sets. 91, 92, 93, 96, 91, 91. First time doing anything longer than 200’s in probably 20+ years. Not sure what happened on #4, but otherwise pretty good.

Past Sunday: 50 minute hilly trail run (>500 ft. Elevation gain) with increasing tempo throughout. Cold, but lovely.

Moro Canyon trail run in Newport Beach. Lovely morning, but tired from yesterday. 30 minutes out and back. Lovely views.

Pulling all communicable disease data from CDC site!?!!! What the hell…

Actual LA workout: 2x (6x 200) w/2m between reps and 4m between sets. Goal was 43 throughout, just under 6min pace: 43,43,43,43,42,42 41,41,40,40,40,40

Just a fantastic workout and walk down memory lane today. In LA for business, and got approval to do a workout on the Santa Monica College track. The same track I trained on in the mid 1980s with a semi pro club, and we shared the track with the SMTC, including Olympian’s Johnny Gray and Earl Jones.

Wed: 40 minute up-tempo trail run. Trail conditions are not good in the Northeast, but enjoyable nonetheless. Thur: 10x 2min w/30 sec jog in between. Lovely.

8x 55 sec hill today. Trail covered with frozen snow, melting snow, and some grass, less than ideal. It was an ok workout, but not what I was hoping. Oh yea, the ankle I rolled yesterday, here it is today…

Almost forgot: this past Thursday with my daughter on a lightly snow covered trail in the Deep South (!!): 10x 90 sec with 30 sec jog between each. We alternated leading the whole way. Super fun running together!

Lots of travel drama and snowy conditions in the northeast meant limited hard runs lately. Today (Monday) on a road trip, I stopped at a trail for 40 minutes . it was a lovely 35 minutes, at which point I had a major ankle twist, limping back the last 5 minutes to the car. Ankle not good…

Nice warmup followed by: 3x 40m sprint 3x 65m sprint 3x 90m sprint 3 min hard continuous run.

‘Battled’ the historic snow in the South to the tune of 10x 90 sec surges at tempo pace, with 30 sec jog in between each. Due to the weather, closed schools, and shutdown airports, I’m getting unexpected extra days running with my daughter!

Well, had to battle ~4 inches of unexpected snow, but was able to get in 30 minutes total, with 8x 2min hard throughout, w/30 sec jog between each.

Todays was a nice warmup followed by 3x rolling hills loop (~2min) 4x sprint hills (~25 sec). Best part, got to run with my daughter, and given the south’s pending weather and my flight cancellation, we might run together again tomorrow!

Fun speed day yesterday in Nashville. Long warmup followed by 8x fast sprints (~75 meters), then ~3 min hard continuous effort to finish. Day off before and again today, then back at it.

journals.lww.com/acsm-esm/toc... Now live!! Thank you #AmericanCollegeOfSportsMedicine @profajimenez.bsky.social

So proud and excited for today’s release of this special issue in #ACSM Exercise, Sport, and Movement journal. Hosted by me and my dear colleague @profajimenez.bsky.social

I fly a lot. Upon boarding today pilot said there was a minor mechanical issue, only 5 minutes. That was 45 minutes ago. flight attendant assured we’d make connections, which we know we won’t. Why can’t they just be honest ‘we don’t know what time we are leaving or if you’ll make your connections’

Felt pretty good after yesterday’s initial track session, and with a busy week of work travel coming up and little time to run, I decided on one last hard day this cycle: 4x 70 sec hills 2x 50 sec hills The long hill is brutal, it never seems to end, but I love pushing it! Bring on some easy days!

First time on the track today in nearly 2 years and the results were mixed. 6x 200 @ 43,41,40,39,39,39 Then 2 more at 45, which is my goal pace for a 6m mile. A long way to go in the speed department, which has always been my weakness.

Lovely relaxed 40 min trail run. Trails lightly covered with snow, so had to be a little cautious, and had one bad ankle roll, my first in a long time. Hoping to get on the track tomorrow.

Relocated to the northeastern US for work recently, and trying to find a track for speed work reminds me how inaccessible safe and pleasant physical activity spaces are for the average person.

Pretty chilly again today. 10 minute warmup, then straight into hard surges of 2min, 3min, 4min, 5min, 1min, 1min. All with easy 60 sec jog in between. Mostly flat terrain.

Busy week, but first my hope is for minimal continued damage in Los Angeles. Mon: warmup followed by 4x 50m sprints and 4x 100m sprints. Then 2x 2 min hard. Wed: 40 min hilly tempo run Thur: warmup, 8x sprint hills (~30 sec), the 2 min hard.

Forgot to post Thursdays workout, as we hit the road shortly after for a quick family holiday: 8x sprint hills (~25 sec) Followed by 2 min hard continuous run.

Solo effort today on the local trails. 4x (90 sec hard, 30 sec easy, 3 min hard, 30 sec easy).

10 min WU followed by 5x 2 min w/ 1 min jog recovery. Daughter had a little issue with her rare EIA, so we walked the recovery on the first few, her breathing recovered, and she lead the last two w/me struggling to keep up. Only a few more runs together before her team practices start☹️

Todays workout: 15 min warmup run 5x long hills (~55 secs). Jog back down for recovery. My daughter complained through the first four, then proceeded to smoke me on the last one. Good to be young!

Day 3 of 4 day training block on Road to sub 6 min mile: 3x 2min rolling hills, w/~90 sec recovery. 4 x sprint hills (25-30 seconds) with jog back down recovery. Ran with my high school sophomore daughter, who is looking for a mid 2:20’s 800m this spring. She smoked me on the sprint hills!

Starting a training blog. I will turn 60y early in the coming year, and have set a goal of running a sub 6 minute mile. Thur: 5x 2 min hard, 1 min easy Fri: 1:30m, 2m, 2:30m, 3m, 3:30m, 4m, all with 30 sec recovery jog.

Trying to do two exercises at once, say squats and bicep curls, usually results in doing both very poorly. Stick to one at a time, do it well, and you’ll be really pleased with the results. And don’t get me started on bicep curls…maybe I shouldn’t have walked through the local Y this weekend.