@garyliguori.bsky.social
Loving husband, fun dad, dog lover, avid trail runner (w/the dog, of course!).
Expert in cardio-metabolic health and passionate about education transforming lives.
Expert in cardio-metabolic health and passionate about education transforming lives.
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.
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.
April 15, 2025 at 1:56 AM
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.
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
Fri: up tempo: 7m, 5m, 3m w/2m jog btwn
Sat: 40 min steady
April 15, 2025 at 1:52 AM
Thur (4/10): 8x2m w/30 sec jog
Fri: up tempo: 7m, 5m, 3m w/2m jog btwn
Sat: 40 min steady
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
Sun: 8x30 sec sprint hill
Mon: 40 min steady followed by 6x fast strides
April 9, 2025 at 12:02 AM
Sat: 4x4 min w/2 min jog
Sun: 8x30 sec sprint hill
Mon: 40 min steady followed by 6x fast strides
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!
April 5, 2025 at 5:41 PM
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.
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.
April 5, 2025 at 5:39 PM
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.
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.
March 25, 2025 at 10:03 AM
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.
March 25, 2025 at 10:01 AM
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.
Yesterday:
WU, then 3x 5min brisk w/2min jog between.
February 17, 2025 at 12:50 AM
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.
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.
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.
February 14, 2025 at 2:59 AM
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.
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!
February 14, 2025 at 2:56 AM
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!
8x 200 w/2min rest, goal 39-40:
40,39,39,38,39,39,39,40.
I can still pace!
February 11, 2025 at 5:53 PM
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!
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!!
Nice warmup followed by
4x 100m sprints
4x 150m sprints
2 min hard, continuous run.
Entire workout was fast and hard!!
February 11, 2025 at 12:06 AM
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!!
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.
10x (1min hard, 1 min easy).
Felt strong throughout.
February 9, 2025 at 6:04 PM
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.
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.
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.
February 8, 2025 at 9:17 PM
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.
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!
8x sprint hills followed by 2:30 hard continuous effort.
Weekend travel will allow me a few warm weather runs!
February 7, 2025 at 1:56 PM
An early run today.
8x sprint hills followed by 2:30 hard continuous effort.
Weekend travel will allow me a few warm weather runs!
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.
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.
February 6, 2025 at 12:19 AM
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.
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.
50 minute hilly trail run (>500 ft. Elevation gain) with increasing tempo throughout.
Cold, but lovely.
February 4, 2025 at 5:08 PM
Past Sunday:
50 minute hilly trail run (>500 ft. Elevation gain) with increasing tempo throughout.
Cold, but lovely.
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.
February 1, 2025 at 5:00 PM
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…
February 1, 2025 at 6:20 AM
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
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
January 31, 2025 at 10:57 PM
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
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.
January 31, 2025 at 10:55 PM
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.
Thur: 10x 2min w/30 sec jog in between. Lovely.
January 31, 2025 at 1:58 PM
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.
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…
January 29, 2025 at 12:40 AM
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!
10x 90 sec with 30 sec jog between each. We alternated leading the whole way.
Super fun running together!
January 28, 2025 at 5:27 AM
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!
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…
minutes.it
January 28, 2025 at 5:24 AM
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…