Training log last 4 months:
Monday 3/18/13 6pm 4total 1mi warmup, sprinting on grass (barefoot), drills, 1 mi cooldown
Tuesday 3/19/13 7pm 10mi steady, about 75min
Wednesday 3/20/13 4pm 5mi steady+gym (curls, overhead presses, hyperextensions, standing rows, some abs on ball) 8pm 4 steady w/ 6 hill sprints
Thursday 3/21/13 8pm 4 mi steady (one surge). NEW SHOES. felt OK overall.
Friday 3/22/13 7pm 5 steady+gym (lunges, calves, leg extensions, dumbell jumps)
Saturday 3/23/13 2pm 6mi total (3x 1k in middle with jogback, 3:30/3:20/~3min...pretty hard workout)
Sunday 3/24/13 4pm 4 mi tempo quite hard (no gym)
42
Monday 3/25/13 7pm 14mi long run ~7min pace...hard, miles 3-8 with french guy named Vincent.
Tuesday 3/26/13 7pm 5mi steady/moderate +gym (curls, overhead presses, bench press, snatches) felt decent actually, good turnover, bench weaker though.
Wednesday 3/27/13 7pm 7.5mi total (4x1k in middle with jogback ~2:55/3:20/3:00/3:00...v hard)
Thursday 3/28/13 OFF. was raining, and didn't feel great.
Friday 3/29/13 5pm 6.5, legs mushy/tight. some parts fast, but didn't feel good overall.+gym (split squats, some hyperextensions, lunges, some stretching)
Saturday 3/30/13 5mi steady
Sunday 3/31/13 5mi pretty hard tempo
43
Monday 4/1/13 10.5mi fairly hard-~60-65min-legs didn't feel great
Tuesday 4/2/13 5 to gym+back (back and shoulders in gym)
Wednesday 4/3/13 8.5 total (5x1k in middle with jogback ~3:20/3:15/3:15/3:05/3:00) started raining partway through. started one every 10min. quite hard
Thursday 4/4/13 4 fairly hard w/ surges. felt pretty good considering very little sleep last night
Friday 4/5/13 12pm 4 in ~27min, 7pm 5 to gym (BSS, squats, calves)
Saturday 4/6/13 12pm 6 in ~37min. felt pretty good!
Sunday 4/7/13 6pm 5mi to gym (first 2mi very fast surges, hard. felt...ok) at gym (back, chest, jumping split squats)
48
Monday 4/8/13 10pm 8.5 in 54 min. felt OK, overall. bit tired.
Tuesday 4/9/13 10pm 2.5 in ~17min. tired, worked all day....up at 6am tomorrow....
Wednesday 4/10/13 9pm 5.5 total 4x 1mile in 5:20/5:10/5:15/5:05, ~3min recovery. tough.
Thursday 4/11/13 9.5 total 1pm 5 to gym (hamstrings, some core, some jumps) 9pm 4.5 in 30min (fast finish, some drills, itb hurt bit...used old shoes)
Friday 4/12/13 6pm 4 total, 3 quick then 6 sprints on track. felt...OK. maybe fat. track was wet
Saturday 4/13/13 1pm 8 total, 6.6 mi in 40 min (relaxed, comfortably hard, felt decent, started slowish, hamstrings bit sore).
Sunday 4/14/13 11total 2pm 6mi, some hard parts, didn't feel as good, hot out. 8pm 5mi to gym (split squats, jumping squats, squats w/ overhead press)
49
Monday 4/15/13 8pm, 9.5 kinda hard, ~6min/mile. felt...ok, pretty tired overall. sore throat...
Tuesday 4/16/13 6am 2.5 finished fast...didn't sleep well, tired. 8pm 3 with fast bits, (.33 in 1:30, .3 in 1:10)
Wednesday 4/17/13 6pm 5 to gym (snatches, biceps, shoulders)
Thursday OFF
Friday 4/19/13 2.5 very very fast. felt good! hip exercises before, felt really good!
Saturday 4/20/13 6 total, (3x1k in middle with jogback ~3:20/3:10/3:00). really hot out, sweating. legs felt...OK.
Sunday 4/21/13 10 total, first 4.6 30min, nice hard part in the middle (2.6 in ~14), felt pretty good, tired though by end...not as hot, good effort. +more hip stuff.
38.5
Monday 4/22/13 9.5 total-4slow with jack, then 5 to gym (squats, stretching). bit tired.
Tuesday 4/23/13 3.5 total-start kinda slow. some fast parts. tough waking up this morning...
Wednesday 4/24/13 3 total, pretty quick, some fast parts-similar to yesterday but continuous. (got drunk, ate a lot of food)
Thursday 4/25/13 12.5. some hard parts, raining fairly hard. ~6:30 pace maybe. chafing.
Friday 4/26/13 4 total to gym-chest, abs. back. chafing hurt.
Saturday 4/27/13 4.5 total (3x 1mile in 5:05, 5:10, 5:10) 3min recovery. last one was tough. Didn't feel great, toughed last one out.
Sunday 4/28/13 2pm 4moderate/steady-about 23 min, felt OK, chafing better
41
Monday 4/29/13 10 total 2pm 6 fairly hard, first 2.1 in ~11min despite slowish start. felt OK not amazing, humid as balls 8pm 4 very hard, quite fast.
Tuesday 4/30/13 1pm 3 miles, so humid...McDonalds, meh.
Wednesday 5/1/13 9pm 5miles total, sprinting very fast with walking recoveries. felt...ok. quite fast. and gym (split squats, shoulders, some jumping, ham curls)
Thursday 5/2/13 9pm 4.5miles ~5:30 pace, felt pretty good actually, fairly relaxed, snappy, not a super hard effort.
Friday 5/3/13 7pm 4.5 6min pace... bit tight, raining hard...fitness def improving though. tough waking up this morning.
Saturday 5/4/13 4pm 6mi 5:45 pace about...last ~2mi 10min...hard, felt OK. HUGE dinner w/ chris and jeanie
Sunday 5/5/13 10 total 2pm 4 mi ~6min pace...felt OK. pushups after 7pm 6total, sprints to GYM (shoulders, oly lifts deadlifts, random stuff..wrist hurt)...sluggish at start, 5x grass sprints after.
43
Monday 5/6/13 4.5 ~7min pace...legs+feet kinda tired/achy...better at the end than the start, though. hamstrings sore, sports hernia area a bit sore as well easy next few days for sure...
Tuesday 5/7/13 3.5 in 20min...suprisingly fast, not a super hard run...legs felt a bit better.
Wednesday 5/8/13 6 mi-2.1 in ~12 min, then 2x1mile in 5:20, 5:15 (2:30 rest in between), then ~1.5-2min kinda hard. Raining quite hard, shoes and body soaked....had a dream about 4min mile again
Thursday 5/9/13 9 1pm 4 mi ~5:30 pace...legs a bit tight. right hip maybe. still a bit fat. very hot out. 8pm 5 to GYM (hamstrings a bit, shoulders, some BSS, some lunges-crowded) first 2.4 in ~15min
Friday 5/10/13 OFF from running (3x20 pushups, 2x40 sidewinders each side)
Saturday 5/11/13 9 12pm 6.5 kinda hard...really hot out, soaked in sweat. 9pm 2.5 kinda hard...climbing most of the afternoon...glutes sore from BSS, hands/arms tired, obliques too.
Sunday 5/12/13 8pm 12.6 into bao'an about 90 min...45/45 splits, basically continuous. pretty hard effort...not TOO hot...sweaty though.
45
Monday 5/13/13 8pm 5 to GYM (lower back, some lunges, shoulders...right glute/hamstring kinda tight...stride in general a bit tight). stretching after
Tuesday 5/14/13 8pm 5 tempoish...didn't feel fantastic. right leg alignment issue?
Wednesday 5/15/13 12.5 total 6.5 2pm...hot. first 3.2 in 18. pushed pretty hard on the way back. sweating...stride maybe better. 8pm 6 more...~6:30-7min pace...OK...so humid.
Thursdat 5/16/13 9pm 5 total to GYM (stretching, quads)
Friday 5/17/13 8pm 4 toe form...felt OK.
Saturday 5/18/13 4pm 1 mile...food poisoning last night, very little sleep...so hot out...1 mile is generous
Sunday 5/19/13 OFF
32.5
Monday 5/20/13 5 to GYM (quads HARD, jumping, shoulders)...raining hard
Tuesday 5/21/13 3 pretty hard-toes form
Wednesday 5/22/13 4 toe form at parts, felt OK...sore calves
Thursday 5/23/13 1pm 4.5 moderate/hard...hot out, felt OK. some on toes, some surges 8pm 5 to GYM (squats, shoulders, lower back hard) 76kgs...lost 1kg weight!
Friday 5/24/13 8pm 3 miles, not super hard...bathroom in a bush, sports hernia acting up some. felt bad at start.
Saturday 5/25/13 core work w/ GF all day...ice cream and McD and other bad food decisions.
Sunday 5/26/13 9-climbing in the afternoon with friends, then 8 in 51 min w/surges (hard effort, sweating sooo much) at 10:30pm
28.5
Monday 5/27/13 11am body weight stuff-pushups, sidelifts, 50 sidewinders, 30 situps 8pm 5 to gym (40kg Oly lifts-good weight, bit of lower back, not long in gym) first 2.4mi in 15min. felt OK
Tuesday 5/28/13 7pm 7 total...so hot out...pushed pretty hard
Wednesday 5/29/13 afternoon...lots of hip/core stuff 6pm 4 fairly hard...felt OK, focused on hips..still hot out
Thursday 5/30/13 10.5 total noon 4...3.4 in 24...focused on hips...hot out 9pm 3.5 on road/grass then 20min (3mi) on field barefoot. bit sore/tired from exercises.
Friday 5/31/13 8 total 6.5 roads near construction site, 1.5 barefoot.
Saturday 6/1/13 4.5...some quite fast parts...5 hill sprints too....bloody hot. program going away party...too much wine/food
Sunday 6/2/13 5 miles walking around other part of city. core work with gf. ate too much
44
Monday 6/3/13 11 miles pretty hard into city...legs a bit meh
Tuesday 6/4/13 3mi hard and fast. SH def acting up.
Wednesday 3mi. 5 to gym (40kg power cleans, 5x20 lower back on machine (crushed it!), 30 BSS each leg w/ 20lbs)
Thursday 5 miles pretty hard...maybe 5:30 avg pace. (4.5 in ~25). A BIT FAT AGAIN. BLEH.
Friday core/hips in afternoon then 6 pretty hard, followed by 1.5 barefoot
Saturday GF
Sunday 5 to gym pretty hard, ~5:15-5:30 pace(bit of shoulders, 2x30 w ~15-20kg BSS each leg...hard) then 1.5 barefoot in 10.5min after. legs felt decent!
41
Monday 6/10/13 with GF-most pretty easy but some hard parts alone after...hot out. ~7 total, 1/2 pretty hard-5min/mile or faster.
Tuesday 5 pretty hard tempo
Wednesday off, spent the day with GF.
Thursday 5 to gym (BSS 30x15kgs, 20kgs...really hard. some shoulders+upper back)
Friday 4.5 in 27min. bad at start, eased into it. SH quite bad.
Saturday 4 early, then off to Macau...got a bit fat maybe.
Sunday 5.5 didnt feel good at all...not much sleep. 3.5 then 2 barefoot
31
Monday 6/17/13 10 miles fairly relaxed, ~72 min. raining. Haven't done long run in a while...5 beers and too much food later...
Tuesday 7 am 2miles, bit of a hangover. body feels fat/weak. pm 5 to gym (bit of shoulders, 6x10 power cleans, some lunges)
Wednesday 8 noon 3 miles ~18min, pretty hot, felt better though. focused on turnover. middle/lower back and hammys sore. 10pm 5 pretty hard, ~5:30 pace or faster for parts. hot out
Thursday 8 9am 4 mi moderate 10pm ~4 total, very hard-some ~300/400/600m repeats with longish recoveries. felt decent, fast.
Friday 8 11am 3 moderate ~20min 5 to gym (2.4 in 13min??) then some shoulders, 1x50 sidewinders, few cleans, some upright rows)
Saturday 11am 4.5 mi steady...hot out and muggy
Sunday 11am 4mi ~6:30 pace...felt ok, few surges. 9pm ~4 pretty hard surges, then 6-7 hill sprints. right leg dragging a bit.....
54
Monday 6/24/13 travel to tokyo. slept in airport bathroom. the japanese make comfortable bathrooms...still terrible.
Tuesday travel to PR. tired. more airplane/airport food.
PR training starts!
Wednesday am-gym (split squats, lunges, some upper body) pm-7 miles some of it pretty hard...got lost
Thursday am 4.5 miles kinda hard, hot out. pm=-headache, fever
Friday am gym (lunges, some upper body, some abs) pm 4 on the beach
Saturday am 6 total w/ 8 hill sprints. felt a bit fat, legs bit tight. pm 4 on beach, toes a bit torn up.
Sunday am 4.5 pretty easy. core/stretching as well pm 5 partly fast
35
Monday 7/1/13 5 am 3 mi hot out pm 2 to gym (abs/core, bit of shoulders/biceps, leg swings)
Tuesday 10 am 3.5 raining. felt OK. pm ~6.5 total (2 up, ~6x~430m on roads[either fast, glutes 123 or calves] and back, 1.5 down)
Wednesday 6.5 am eye doctor, got NEW SHOES after!!!!!!1! pm 6.5 (1.5 up, 7x430m on roads with jogback...felt pretty good in my NEW SHOES. some fastish parts. 1.5 down)
Thursday 14 am 8 total (1.5 up, ~3,3,3,1x 430m roads with jogback [high knees, some drills], 1.5 down) pm 6 total (1.5 up, 3,3x430m roads opposite direction, into the wind, last 3 hard)...tired by end
Friday 3.5 am other eye doc, dialated pupils a lot :/ 8pm eyes still dialated, 3.5 easy/moderate ~25min, bit tight
Saturday 7.5 am - pm 1.5 up 3,3,3x 430m roads, quite fast on some, tough workout. 1.5 down 7.5 total
Sunday 10 am 2.25 up (15min), 14x125m hills w/ walkback, 2.3 down (15min). hot out. 7 total pm 3 on beach (windy, soft sand side-hard work)
56.5
Monday 7/8/13 am retina doc pm 3.5 easy in 25min
Tuesday 7/9/13 EYE surgery, no run
Wednesday 7/10/13 10 am 4mi ~25min, finished hard. eyes were ok. ~90min gym after (biceps, jumping split squats, jumping BSS, lunges, stretching, leg swings, abs) pm 6mi on beach ~45-50min
Thursday 7/11/13 11.5 10am 6 total 1.5up, 3,3x430m roads... v hot out. last one v hard-60s). 1.5 down, tired. legs shot... pm 5.5 total 1 warmup to track (track is patchy at best), 1 on track, 2x4x200m quite quick-untimed, 1 down
Friday 7/12/13 am 2 (legs tired/glutes sore!)to gym (stretching, shoulders, squats, jumping split squats, lunges, taught dad free weights) pm 5mi on beach ~35min last mile quick bursts
Saturday 7/13/12 7 am off, went to mall with parents, +6x10 back plank+leg raises, 2x20 pushups, some high knees pm 2up 5x(800m, 200m, jog 200m) 2:50/32 2:40/31 2:28/29 2:27/28 2:20/27. v windy+hot. alone. first timed stuff on track in years...mixed feelings
Will be updated regularly. I want to be more serious about training for the 800m and possibly 1500m distances, and I want to see how good I can get.
Feedback/advice/encouragement/ridicule welcomed.