The stars were aligned

Date	Place	Duration	Long sprint (uphill)	Long sprint (downhill)	Short sprint (downhill)	6 flights	Pull-ups	Push-ups	Time
30 Oct	bus stop	35 min	1:04.50	1:00.17	33.32	20.61	13	25	08:43

     The sprint downhill was 17 one-hundredths of a second too long.  So, my punishment was the 33.32 second sprint down the other Kavaya median section.

Sub 10 second 100-meters

Date	Place	Duration	Medium sprint (uphill)	Pull-ups	Push-ups	Final sprint at park	Time
26 Oct	To lake and park	40 min	59.95	13,13,13,9	25	51.02	14:53

     A simply beautiful day today!  A light jacket was necessary for those not running, but life was very good.   I ran around to several different grocery stores to check prices for cat litter.  Found some cheap stuff that should be sufficient.  A man who grew up on a pig farm and lives by himself can put up with a lot of objectionable smells.  

running in the no rain

Date	Place	Duration	Long sprint (downhill)	Pull-ups	Up four flights	Time
23 Oct	Toward M. Teresa Square	32 min	58.97	13	22.47	07:29

     A bit gloomy today.  Last night, the rain began and was torrential.  One of my students came in with his lower legs completely covered with water.  He said that the rain had come down hard for about 10 minutes, but of course, immediately when he arrived at the building, the rain stopped.  

M Teresa lives on

Date	Place	Duration	Pull-ups	Push-ups	Up four flights	Time
21 Oct	Toward M. Teresa Square	33 min	13	2 sets of 25	20.06	07:52

Today I listened to the creeping  pain in my right leg/knee area and I didn’t do any sprints.  I did, however, run toward M. Teresa Square and do some pull-ups.  I also stopped a couple times to do pushups.  Upon my return home, I felt strong enough to sprint up the stairs, and at record pace, too.

Life is like that

Date	Place	Duration	Sprint Long (uphill)	Sprint Long (downhill)	Up four flights	Time
14 Oct	Rruga Kavaya to Mother Teresa Square	28 min	1:04.44	58.10	22.85	7:00

     Ah, what a wonderful day!  I ran at full speed and broke two records, both running UP Rruga Kavaya and DOWN Rruga Kavaya.  My body is back to full speed.  It’s cyclical.  My knees are troubled for a couple months, and then they come around again.  Now, I’m enjoying full usefulness.  

   

The Birds!!!

Date	Place	Duration (min)	Pull-ups	along lake	Final sprint	Time
9 Oct	through park	44	13,11,10,7	1:08.44	58.12	06:44

Date	Place	Duration	Pull-ups	Dips	along lake	Final sprint	Time
11 Oct	through park	1 hr. 20 min.	13,13,11,5	13,13	1:09.28	51.42	15:50

Date	Place	Duration	Time
12 Oct	Bike to TIS	45 min. to school, then around town	08:37

     On Saturday, I was running down Myslim Shuri street, listening to some podcast, when into my ears came a huge racket.  I looked around, up and down, and realized it was birds.  I looked up and could hardly see any.  The sun and the leaves were in such a position that they were nearly camouflaged. 

no weekends

Date	Place	Duration (min)	4 flights of stairs	Sprint long Uphill (sec)	Time
3 Oct	Tirana, Rruga Kavaya	22	21.79	1:03.13	12:34
There are three sections in the median of Rruga Kavaya near my house.  I’ve chosen these as the venues for my sprints here so as to keep myself off the streets. rr Kavaya has a bit of an incline, so of course the sprints are uphill or downhill.

Date	Place	Duration (min)	Pull-ups	Final Sprint	Time
4 Oct	Park around lake	41	5,7,11,13,11,9,7	55.22	06:45

Date	Place	Duration (min)	Dips	Pull ups	Time
5 Oct	Rruga Kavaya to Park around lake	44	11	11.9.11	17:12

Date	Place	Duration (min)	Push-ups	4 flights	Time
7 Oct	To Krystal Center	35	25	21.31	07:02

     So I have been saving up these writings.  I’m thinking that I will run four days per week—they will be four solid days rather than hit and miss.  I will run each weekend day, and Tuesday and Thursday.  I haven’t done this before because I taught lessons on the weekends.  Now that the boys are near, I have arranged it so I do NOT work on weekends, so I can see the boys.