Looking back on 2018, my first year taking running seriously, I've had quite an interesting year of training/life related to running in general. So I thought I'd start a training log on here for anyone to comment/give advice/learn from my mistakes.
HS Sophmore. Current PRs:
19:58 XC 5k
12:20 3200m (2018 outdoor track)
5:40 1600m (2018 outdoor track)
I don't run the 800 or 400, and I haven't had a time trial in either since middle school (68 400m, note: I have no idea how I ran that fast considering my 800m was barely sub 3). Probably should just to see where I am though.
Goals:
4:59 1600m
10:59 3200m
17:59 5k (next XC szn)
I've been back running for 2.5 weeks now after taking a couple weeks off after cross to completely heal some stupid tendon injuries. Luckily, those seem to be gone, although they have been replaced by some pretty annoying pain on top and to the inside of my left knee cap. There's no swelling so I think it might be a bone bruise from bouldering.
Total for week of 12/10 (1st week back): 59 miles, most easy
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Too much to type, mostly easy miles plus a long run early this week
Thursday 12/20: AM: 8.5 miles easy (8:20)
PM: Hip Runs Workout (total 2.5 miles), general strength stuff, explosive drills
Friday 12/21: 9 miles easy (8:32)
Saturday 12/22: AM: 1.5 mi w/u + plyo drills, 6 x 800m (400m jog recovery) no time run at a hard, but not exhausting effort, 4 x 200m (200m jog recovery), 2 mi c/d (9 total)
PM: Strength: 2 x 10 reps barbell press
2 x 10 reps barbell squat
2 x 10 reps deadlift
Weighted hip raises and planks, some explosive stuff, 20 minute workout on trx straps
Total for week of 12/16: 62 mi
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Sunday 12/23: Rest day-I'm trying to take one day off of running per week, as it has been recommended for me by some very successful coaches. But it's quite hard because I just want to run. Climbed for 2.5 hours.
Monday 12/24: 12.5 mile long run (8:15), general strength, swiss ball routine
Tuesday 12/25: 9.25 miles easy (8:34), 4 x 60m top speed sprints w/full recovery, core-specific strength, precision drills
Wednesday 12/26: I wake up to knee pain worse than all week. It had been developing but I thought it was just my joints getting used to running again. Try to run .25 mi, walk back home defeated.
75 minutes swim workout (it's only been like 6 years since I stopped swimming, turns out I'm not that bad though), knee was starting to hurt more again 50 minutes in
Upper body focused strength (didn't want to exacerbate knee)
Thursday 12/27: Rest: Knee feels a lot better today, but I just want it to totally heal. I learned my lesson with my injury from xc season, it's better to give it a few days off at the beginning than make it worse and have to deal with it for months. Will do some strength tonight, but I'm feeling very exhausted. I think I jumped my mileage up too high too quickly. This day works out well for timing with my race next week anyways.
Projected total for week of 12/23: 35 mi