Summer '25: WK 10, D1, D2, D3, D4
Last modified 10 hours, 46 minutes ago.
Fitness Journal
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09/07/2025, Su, Day 1
Routine:
Total time: 30-min
Steady-state run: 30-min
Notes:
- Efficiency: I perceive that my running efficiency has improved. I'm covering the 30 minutes (about 3.5 miles) with less and less effort. I feel like I'm just galloping along sometimes.
- A rainy run: It was raining, but I felt game to go running, so I did. Soon enough my luxuries will be limited, so I might as well as get the miles in. I enjoyed the run, though.
09/09/2025, Tu , Day 02
Routine:
Total time: 120 minutes
Treadmill warm-up--10-min (light run)
Sprint intervals--45-min (Sprint 30-35sec, 10% grade, 8.5mph, rest 80%, repeat)
Walking cool-down--5-min
Calisthenics--30-min (100 push-ups, 225 squats, quick breaks)
Bird-dog--8-min
Incline treadmill walking--10-min (10% grade, backwards, lateral, forwards)
Notes:
- Toughest day: This was the toughest day of the training season so far.
- Staying sharp: I feel ready for the challenges ahead, but I am still trying to get a little more improvement and performance out of myself.
- Hydration: After about 30 minutes, I'll start sipping water with added minerals. Although it's not my intention, these workouts leave me soaked in sweat. I replace some of the lost water and minerals to keep a better performance throughout.
- Exhausted: Again, it's not the point to feel exhausted afterwards, but it's progressive overload. You gotta push a little further and a little more--at least, once or twice a week. That's what I did today--I sprinted quicker than before and hung in there. Also, this was the longest workout I've done--totaling two hours. If that means I am going to feel a little beat up the rest of the day, then so be it... I have to push myself intelligently.
09/10/2025, Wd , Day 03
Routine:
Total time: 25 minutes
Steady-state run: 25-min (about 3 miles)
Notes:
- Running practice: Just more running practice. Being smooth and quick. I made it up the hill to my old high school about a minute quicker--I'm making good progress.
- Moderate day: A moderate practice today. Will be following this up with high-intensity training (HIT) tomorrow (1-2 sets per exercise). Then taking 2-3 days off. I like this schedule. I am feeling pretty damn good, too.
- Thoughts: Everything hurts today from yesterday's practice. Again, that's not the goal, but it's here, and I have to deal with it. Looking forward to finishing another great week. I am really enjoying this training and it's been a beautiful experience.
09/11/2025, Th , Day 04
Routine:
Total time: 55 minutes
High-intensity resistance training: 25-min
Pull-up machine, standing overhead DB presses, one-arm DB rows, incline DB presses (1-2 sets practice, 1-2 sets each to failure, 1-2-min rests)
Sprint intervals: 20-min
5-min warm-up run, 30sec fast (10% incline), 60sec rest on the second, repeat.
Cool-down: ~10-min
Incline treadmill walking (10%, forwards, backwards, sideways)
Notes:
- Good finish: It was a good way to end the week with hard upper-body resistance training, followed by sprint intervals.
- "Same, but different": Today I kept tight controls on my sprint intervals. I was back to sprinting after 60 seconds, whether I was recovered or not. It's a different take on the same workout. The sprints do slow down as you go. I am doing both, because both are beneficial (timed rests versus using my perceived 80% recovery level).
- Weekend: I am going to take three days off from any hard training. Yes, I'll walk, bicycle, stretch, and move, but no hard practices until Monday.
- Content: I am content with how everything is going. Come October, I'll be ready! Let's go!