Workout Log

Exercising is an enjoyable, important, and rewarding aspect of my life. Like baking, I find tremendous satisfaction in working out. I have decided to include this page on the blog as a means of logging my daily workouts. (Visit the Old Workout page for my old workouts.)

The Week of February 12th

• Sunday: Rest day
• Monday: First Day of Track Practice (Now that track practice has started, I will not label my workouts Strength Day or Cardio Day (or the specific workouts for Cardio Days). The only workout I will label is my Long Run.): Random inside workout + ~30 minutes of Day 1 Lifting, Off-season program (~30 minutes = 1 set of each lift)
• Tuesday: Warm-up jog, ~.70 miles, ~7:30 + 3 x 1000 meters (comfortably hard pace) + Cool-down jog, ~same distance as warm-up jog, ~same time as warm-up jog
• Wednesday: ~3.55 mile run, 30:05 (8:29 = ~average mile time) + 4 progressions + ~30 minutes of Day 2 Lifting, Off-season program (~30 minutes = 1 set of each lift)
• Thursday: Tempo warm-up + Warm-up jog, ~1 mile, ~12:19 (the distance of the warm-up jog was more than likely longer than 1 mile) + 6 x ~20 meter build-ups into ~30 meter sprints + 3 sets of 4 stairs + Cool-down jog, ~.70 miles, ~7:01
• Friday: Workout 1: ~20 minutes of a workout video + ~30 minutes of Day 3 Lifting, Off-season program (~30 minutes = 1 set of each lift) Workout 2: ~2.10 mile run, ~17:27 (8:15 = ~average mile time)
• Saturday: Long Run: ~4.40 mile run, ~37:24 (8:30 = ~average mile time) Note: I round my mileage to the nearest .x0/.x5, and my overall and average mile times are approximate values because often times during my runs, I have to run in place to wait for cars or take a few seconds to remove layers when I get warm. My overall and average mile times, I think, are a slightly slower interpretation of what I actually run. 

The Week of February 19th

• Sunday: Rest day
• Monday: 4 build-ups + 4 (400 meter) laps of: 200 meter jog (used as recovery after first 200 meters), 100 meter stride, 100 meter quick feet + 1 lap recovery jog + 2 laps of: 100 meter jog (used as recovery after first 100 meters), 100 meter stride, 100 meter quick feet + 2 laps recovery jog + Back squat test: 1 x 135 pounds
• Tuesday: Long Run: ~5.15 miles, ~46:14 (8:57 = average mile time)
• Wednesday: Warm-up jog: ~.40 miles, ~5:00 + 4 x ~225 meter hills (~50, 49, 48, 47 seconds) + recovery jog: ~.50 miles, ~4:50 + 4 x ~225 meter hills (~54, 48, 47, 45 seconds) + Cool-down jog: ~1.10 miles, ~11:05 + Bench press test: 3 x 85 pounds + Random weightlifting exercises (done in-between bench press testing sets): 10 overhead squats, 6 tuck jumps, 50 crunches, 30 seconds prone/right side/left side plank
• Thursday: ~30 minute warm-up + ~20 minute easy run
• Friday: Back squat re-test: 4 x 135 pounds (This re-test showed an increase in repetitions, 3, from Monday’s original back squat test.) + bench press re-test: 2 x 90 pounds (This re-test showed a decrease in repetitions, 1, but an increase in weight, 5 pounds, from Wednesday’s original bench press test.) + power clean test: 4 x 85 pounds + 2 sets x 5 “legs” of hallway relay workout (Each “leg” is two laps of a loop inside my school; each lap is approximately 100 meters. I ran 10 laps for each set, for a total of 20 laps.)
• Saturday: Rest day

The Week of February 26th

• Sunday: ~20 minute run + ~10 minute walk 
• Monday: 3 x 600 meters (~2:15, 2:20, 2:22) + 2 x ~10 meters build-up into ~20 meters “quick feet” + 1 x 100 meters “quick feet” + 1 x 600 meters (~2:14) + Warm-down jog: ~1.50 miles, ~13:46
• Tuesday: Recovery run: ~2.62 miles, ~24:07 (9:12 = average mile time) + Day 1 Lifting, In-season program (My average mile time was affected–made slower–by my “pit stop” to say hello to my dad. I need to start stopping my watch when I have to take a “pit stop” during my runs in order to have more accurate overall and average mile times. Also, I did not complete the entire Day 1 Lifting program; I completed what I was able to complete in the time allotted.)
• Wednesday: ~30 minute tempo warm-up + ~25 minute stretch
• Thursday: Warm-up jog: ~7 minutes + 6 x 200 meters (~39, 37, 39, 37, 37, 39 seconds) + 3 sets x 3 stairs + Warm-down jog: ~7 minutes + Day 2 Lifting, In season program (The 200 meter repeats today were supposed to be run at race pace; this workout was challenging for me because I wanted to run faster than race pace. However, running faster than race pace was not the intention of the workout, and I need to work on disciplining myself to fulfill workouts and, overall, become a successful athlete.)
• Friday: Oregon Drill: 1 x 10 minutes: ~1.20 miles (8:40 = average mile time) + 1 x 6 minutes, ~.80 miles (8:25 = average mile time)
• Saturday: 25 minute treadmill run (I do not remember the distance I covered in this run; I think I covered somewhere in between 2.5 and 3 miles.)

Here is how my treadmill run broke down:

Time	Pace (mph)	Incline
0 min – 5 min	6.5	0
5 min – 6 min	6.6	0
6 min – 7 min	6.7	0
7 min – 8 min	6.8	0
8 min – 9 min	6.9	0
9 min – 15 min	7	0
15 min – 16 min	7.1	0
16 min – 17 min	7.2	0
17 min- 18 min	7.3	0
18 min – 19 min	7.4	0
19 – 19:30	7.5	0
19:30 – 19:45	7.6	0
19:45 – 20	8	0
20 min – 25 min	6.5	0

The Week of March 4th

• Sunday: Quick warm-up (2 sets, with a brief break in between sets): 4-8 high knee pulls, 10 bodyweight squats, 50 jumping jacks, 20 mountain climbers (10 each leg) + warm-up jog: ~.80 miles, ~7:22 + 8 x ~100 meter hills (25, 24, 23, 23, 23, 22, 22, 21 seconds) + warm-down jog: ~.80 miles, ~7:09
• Monday: ~1.35 mile run, ~11: 26 (8:24 = average mile time) + 4 build-ups + 4 (400 meters) laps of: 200 meter jog (used as recovery after first repetition), 100 meter stride, 200 meter quick feet + warm-down jog: ~.50 miles, ~4:42 + Day 3 Lifting, In-season program (2 sets of each lift)
• Tuesday: Demon Indoor Track Meet: 1500 meter run, ~6:01
• Wednesday: Departure Day for Spring Break Trip to Panama (In Panama, I did not run and only a few days did I do any abs/core. I did walk a lot, but I did not worry about working out because I wanted to enjoy the experience of being in Panama.)
• Thursday: Panama- Big 10 (abs/core routine)
• Friday: Panama- 1 minute each of: wall sit, prone plank, right side plank (30 seconds arm up, 30 seconds arm + leg up), left side plank (30 seconds arm up, 30 seconds arm + leg up), V-sit + 50 Roman chair crunches, 10 pushups, 30 cross-legged crunches (10 regular, 20 alternating right side/left side, 10 regular), 5 pushups, 25 Roman chair crunches, 5 pushups
• Saturday: Panama

The Week of March 11th

• Sunday: Panama
• Monday: Panama- Water workout in Caribbean Sea
• Tuesday: Panama
• Wednesday: Return Day from Panama
• Thursday: Warm-up walk: ~.25 miles, ~4:24 + ~2.65 mile run, ~21:17 (8:06 = average mile time) + warm-down walk: ~1.05 mile walk, ~18:14
• Friday: Warm-up jog: ~.50 miles, ~4:30 + 500 meters on (~1:50), 400 meters off (jog, ~2:32), 400 meters on (~1:33), 300 meters off (jog, ~2:03), 300 meters on (~1:07), 200 meters off (jog, ~1:27), 200 meters on (~0:45), 100 meters off (walk, ~1:34), 100 meters on (~0:19), 100 meters off (walk, ~1:25), 100 meters on (~0:18) + warm-down jog: ~.40 miles, ~4.:54
• Saturday: First Workout- Warm-up walk: ~.25 miles, ~4:21 + warm-up jog: ~.50 miles, ~4:06 + 4 x ~225 meter hills (~49, 47, 47, 47 seconds) + warm-down jog: ~.50 miles, ~4:55 + warm-down walk: ~.25 miles, ~4:20 Second Workout- Dog walk: ~2.40 miles, ~40:20 (16:53 = average mile time)

The Week of March 18th

• Sunday: ~20 minute run (21:18) + ~14 minute warm-down walk (13:48) Today, I went for a free run: I ran without my Garmin by choice. Instead, I wore on my regular sports watch, which only has a stopwatch (I needed to run for at least 20 minutes.). I wanted to run at my pace; I wanted to run how I felt. I did not want my Garmin influencing my pace. My free run was okay: on my “out” 10 minutes, I felt incredibly relaxed and strong, but on my “back” 10 minutes, I did not feel relaxed–those 10 minutes were challenging. But, I enjoyed not worrying about my pace, I got exercise, and because of the warm weather, I got to wear my LIVESTRONG running top. Running, and exercise in general, always seems to be more fun when I wear cute clothes :)  
• Monday: WaMac Conference Indoor Track Meet: 1500 Meter Run, 5:49; 800 Meter Run, 2:48
• Tuesday: 4 x “long jump pit” to “long jump pit” build-ups + 4 x 150 meter build-ups + barefoot exercises in long jump pit + hip flexibility with hurdles
• Wednesday: Tempo Run: ~5 minute conversation pace, ~.55 mile (9:30 = average mile time) + ~15 minute tempo pace, ~2.05 miles (7:25 = average mile time) + ~5 minute conversation pace, ~.55 mile (9:08 – average mile time) + Cool-down walk: ~.40 miles, 9:37
• Thursday: Day 2 Lifting, In-season program (2 sets of each lift) +VO2 Max 400 Meter Repeats (at 3000 Meter Run pace, with ~50 seconds rest in between repetitions): ~1:32, 1:41, 1:41, 1:38, 1:38, 1:38, 1:33, 1:34 + Cool-down jog: ~1.25 miles, 10:32
• Friday: Recovery Run: ~2.55 miles, 25: 19 (9:56 = average mile time) + 6 x “long jump pit” to “long jump pit” build-ups + hip flexibility with hurdles
• Saturday: Rest day

The Week of March 24th

• Sunday: 5 minute warm-up walk + ~3.60 mile run, 30:15 (8:26 = average mile time) + 5 minute cool-down walk (Total Mileage/Time: 4.17 miles, 40:17)
• Monday: Pre-Meet Workout: ~2 mile run (My Garmin did not start “GPSing” until after I had started running.), 18:07 (~9:01 = average mile time) + 4 x 150 meter build-ups
• Tuesday: Tipton Meet: 3000 meter run, 12:54; 1500 meter run, 5:56
• Wednesday: Post-Meet Workout: ~3.10 mile run, 26:10 (8:24 = average mile time) + Day 3 Lifting, In-season program (1 set of each lift) + Jazz class
• Thursday: Warm-up jog: ~1.05 miles, 9:13 + 7 x 50 meter fly-ins (~20 meter build-up into 50 meter sprint) + Cool-down jog: ~.55 mile, 4:48
• Friday: 2 minutes off, 1 minute on (for ~22 minutes) + Cool-down jog: ~3 minutes
• Saturday: Joggin’ for Our Noggins 5k Road Race, ~2.93 miles, 23:32 (This road race was supposed to be a 5k, but the actual distance was a little short.)

The Week of April 1st

• Sunday: Rest day
• Monday: Warm-up jog: ~1.20 miles, 10:28 + 2 x 4 build-up diagonals (set 1: ~.40 mile, 3:04; set 2: ~.40 mile, 2:38) + Cool-down jog: ~.90 miles, 7:53 + barefoot exercises + Day 3 Lifting, In-season program: 3 x 5 clapping push-up (on knees), 3 x 10 weighted sit-up (10 pounds), 1 minute each of prone plank, right-side plank (30 seconds arm up, 30 seconds arm + leg up), left-side plank (30 seconds arm up, 30 seconds arm + leg up),  3 x 5 depth jump to vertical jump, 3 x 20 Roman chair crunches, 3 x 4 high pull (65, 70, 70 pounds) (These are all of the exercises I completed, but this is not the exact order in which I completed them.)
• Tuesday: Williamsburg Meet: 4×800 meter relay, 2:39; sprint medley relay, 400 leg, 1:07; 4 x 150 meter “hard runs” (with walk-back recovery)
• Wednesday: As of right now, I do not remember what I did for a workout on this day!
• Thursday: CCA Meet: 4×800 meter relay, 2:39; 4×400 meter relay, 1:07
• Friday: Water workout
• Saturday: Combine (Tests included broad jump, vertical jump, 10 yard dash, 40 yard dash, power clean, back squat, bench press, and pro agility.)

The Week of April 8th

• Sunday: ~2.45 mile run, 20:28 (8:18 = average mile time)
• Monday: Iowa Valley Meet: 4×800 meter relay, 2:43; 5 x 150 meter “hard runs” (with walk-back recovery)
• Tuesday: Day 2 Lifting, In-season program
• Wednesday: ~3 mile run, 26:23 (8:41 = average mile time) + 5 long jump pit to long jump pit buildups
• Thursday: West Branch Meet: 3000 meter run, 12:33; 800 meter run, 2:41 (3rd place); 1500 meter run, 5:53
• Friday: Tipton Meet: 4×800 meter relay, 2:41
• Saturday: ~2.35 mile run, 20:34 (8:45 = average mile time)

The Week of April 15th

• Sunday: 4 x 200 meters @ faster-than-race-pace-pace (My goal 800 meter time at the time of this workout was 2:37. To achieve my goal time during a race, each 200 meters would be need to be about 39 seconds. So, for this workout, as the pace needed to be faster than race pace, I strived to run each 200 meters in 37 seconds. This day was incredibly windy. My first three 200 meters were, if I remember correctly, about 41 seconds; with the wind, I believe that I was working as hard as to run a 37 second-200 meters. My last 200 was about 37 seconds, so I must have really been pushing the last repeat!) + 4 x 100 meters: 50 meters (quick feet but not on toes) + 50 meters (sprint, on toes, stimulating the end of a race) 
• Monday: ~2 mile run, 17:29 (8:43 = average mile time) + 4 long jump pit to long jump pit buildups
• Tuesday: Solon Meet: 4×800 meter relay, 2:36; 4×400 meter relay
• Wednesday: ~1.50 mile run, 12:48 (8:32 = average mile time) + 3 x 10 body weight squats + 1 minute plank (1st set: prone plank; 2nd set: left side plank, 30 seconds “regular” + 30 seconds arm up and leg up; 3rd set: right side plank, 30 seconds “regular” + 30 seconds arm up and leg up) + 30 Roman chair crunches (1st set: regular crunches; 2nd set: alternating left side/right side crunches; 3rd set: regular crunches)
• Thursday:2 x 100 meters, 100 meters, 200 meters, 400 meters (100 meters and 200 meters: faster-than-race-pace-pace, 400 meters: race pace; 1st set: 18, 18, 37, 1:27; 2nd set: 19, 18, 36, 1:17) + ~ 1 mile cool-down jog
• Friday: 22:38 minute run at conversation pace (I did not have my Garmin.)
• Saturday: 3 x 1000 meters @ tempo pace (4:07, 4:17, 4:07) + 4 x ~75 meter buildups

The Week of April 22nd

• Sunday: ~3 mile run, 24:42 (8:09 = average mile time) + 6 x ~80 meter buildups + ~.50 mile cool-down
• Monday: *I have not been updating my Workout Log frequently, and so the workout itself may be inaccurate, and/or the details of the workout incorrect or unknown, because I forgot exactly what I did. Also, the descriptions of my workouts are not as detailed as they usually are. CPU Meet: 4×800 meter relay, 2:38-9; 6 x 150 meters
• Tuesday: Water workout
• Wednesday: ~2.10 mile run, 19:11 (9:05 = average mile time) (+ buildups?) (+ Lifting)
• Thursday: CCA Meet: 4×800 meter relay, 2:38-9; 4×400 meter relay, 1:07-8
• Friday: ~3.35 mile run, 29:12 (8:41 = average mile time) (This run was out at conversation pace and back at a faster pace.) + Lifting
• Saturday: Rest day

The Week of April 29th

• Sunday: 5 minute warm-up on treadmill @ 6.0 + 20 minute elliptical + 5 minute cool-down on treadmill @ 6.0
• Monday: 2 (400 meters) laps of stride 50 meters, walk 50 meters + ~100 meters, 100 meters, 110 meters, 120 meters at “comfortably hard” pace + ~1.05 mile run, 8:54 (8:20 = average mile time) (+Lifting?)
• Tuesday: Monticello Meet: 4×800 meter relay, 2:40; 4×400 meter relay, 1:08
• Wednesday: ~2.05 mile run, 18:04 (8:52 = average mile time) + 5 buildups + Josie’s abs
• Thursday: 3 x 150 meters (at hard pace) + 1 x 100 meters (at harder pace), + 2 x 50 meters (at harder pace into sprint) + 1 x 50 meters (sprint) + ~.55 mile cool-down
• Friday: ~3.10 mile run, 26:45 (8:38 = average mile time)
• Saturday: 200 meters, 150 meters, 100 meters, 2 x 50 meters (200, 150, 100 at hard pace, 50s at harder pace into sprint) + ~.50 mile cool-down

The Week of May 6th

• Sunday: ~1.30 mile run, 11:06 (8:32 = average mile time) + 3 long-jump-pit-to-long-jump-pit buildups
• Monday: JV WaMac Conference Meet @ Independence: 4×800 relay, ~2:42; 800 meter run, 2:37; 4×400 relay, split unknown
• Tuesday: ~2.05 mile run, 18:27 (8:54 = average mile time) or ~2 mile run, 15:05, (average mile time = 7:30) (I did not run twice on this day, so I believe the second run belongs to my teammate. However, I am not totally sure, so I am going to log both workouts.)
• Wednesday: ~.75 mile run + short, relaxed version of Max Velocity warm-up + ~.75 mile run (This workout was completed as this day was the day before the District Track Meet.)
• Thursday: District Track Meet: I did not run at Districts, so I did not complete a workout on this day, but I did warm-up with the team and the 4×800 relay team.
• Friday: 21:28 run + Lifting
• Saturday: ~3.20 mile run, 26:54 (average mile time = 8:22)

The Week of May 13th

• Sunday: ~2.15 mile run, 17:28 (8:12 = average mile time) [+ .60 mile cool-down walk] + 30 Roman chair crunches + 1 minute prone plank, 1 minute right side plank (30 seconds regular, 30 seconds arm up/leg up) + 1 minute left side plank (30 seconds regular, 30 seconds arm up/leg up) + 30 Roman chair crunches, alternating right side/left side
• Monday: ~1.05 mile run, 8:54 (8:36 = average mile time) + 4 x 200 meter repeats (~41, 41, 39, 41 seconds) + ~.55 mile cool-down
• Tuesday: ~1.05 mile run, 8:52 (8:35 = average mile time) + 2 x 150 meter repeats (~29, 29 seconds) + 2 x 100 meter repeats (~17, 20 seconds) + 2 x 50 meter repeats (~10, 11 seconds) +~.35 mile cool-down
• Wednesday: Secret Trail Run, ~24:00 (Secret Trail Run involves running and walking.)
• Thursday:Workout 1: “Get Me Moving” Circuit: 1 set dance gluteal routine (20 repetitions for every exercise) + 10 lateral leg kicks + ~10 raised lateral leg splits (each leg for the previous 2 exercises) + ~20 raised linear leg splits + 10 hip circles front+ 10 hip circles back + 10 donkey kicks + 10 donkey whips + 10 linear leg swings + 10 lateral leg swings (each leg for the previous 6 exercises) + 25 Roman chair crunches + 26 Roman chair crunches, alternating right side/left side + 25 crunches + 26 crunches, alternating right side/left side + 1 minute prone plank + 1 minute right side plank (30 seconds regular, 30 seconds arm up/leg up) + 1 minute left side plank (30 seconds regular, 30 seconds arm up/leg up) + 1 minute V-sit (30 seconds on, 10 seconds off, 30 seconds on) + Workout 2: ~3 mile run, 26:33 (8:48 = average mile time)
• Friday: 22:00 run (relaxing pace), 4 x ~40 meter buildups
• Saturday: ~2.60 mile run, 22:02 (8:27 = average mile time) + Dance gluteal routine (10 repetitions for every exercise)

The Week of May 20th

• Sunday: Rest day due to Graduation!
• Monday: ~3 mile run, 26:15 (8:43 = average mile time) (I had to jog in place a few times during my run due to traffic; this more than likely affected my average mile time. I need to start stopping my watch when I jog in place to receive a more accurate average mile time.)
• Tuesday: ~1.25 mile run, 10:43 (8:28 = average mile time) + ~.75 mile walk (to make my “moving” distance equal 2 miles) + Dance gluteal routine + Dance abs routine
  
• Wednesday: ~2 mile run, 16:20 (8:06 = average mile time) + ~2 mile walk
• Thursday: Rest day: ~1.15 mile walk
• Friday: ~2.50 mile run, 21:00 (8:20 = average mile time)
• Saturday: ~2 mile run, 17:54 (8:51 = average mile time)

The Week of May 27th

• Sunday: ~1 mile run, 8:49 (+ ~.15 mile walk, 2:36 )+ 30 bodyweight squats + 30 Roman chair crunches + Dance gluteal routine + 1 min V-sit + 1 min prone plank + 1 min right side plank (30 sec arm up, 30 sec arm/leg up) + 1 min left side plank (30 sec arm up, 30 sec arm/leg up) + 10 pushups (+ ~.15 mile walk, 3:12)
• Monday: Rest day: ~1.50 mile walk
• Tuesday: 25 minute elliptical (20 min “on” + 5 min cool-down) + 100 crunches (10 regular + 10 alternating right side/left side x 5)
• Wednesday: ~3.50 mile run, 29:26 (8:23 = average mile time) + ~.55 mile walk
• Thursday: ~1 mile run, 8:41 + 20 bodyweight squats, 10 pushups, 31 Roman chair crunches (15 regular, 16 alternating right side/left side), 1 min prone plank (30 seconds regular + 30 seconds marching), 1 min right side plank (30 seconds arm up, elbow + 30 seconds arm up, full-arm), 1 min left side plank (30 seconds arm up, elbow + 30 seconds arm up, full-arm) + 1 min V-sit, 20 bodyweight squats, 10 pushups, 31 Roman chair crunches (15 regular, 16 alternating right side/left side), 10 burpees (no pushup) + 2 mile walk, 35:13
• Friday: Rest day
• Saturday: