Inconsistent Account of Previous Workouts/Races

 2015, July

1600m repeats - 

5:36, 5:20, 5:10, 4:57

400m repeats - 68, 67

200m - 29

1000m repeats - 

3:11, 3:10, 3:10, 3:08, 

3:07, 3:06, 3:04, 2:59

500m - 1:21

4 mile tempo - 22:19

300m - 49, 48

100m - 15, 14

3000m - 9:42 

800m - 2:31, 2:25

2016, Summer Mileage

50 

65

111

86 

79

60

82

98

107

81 

80

Total: 899 miles 

Average: 81.7 miles/week 

Longest Continuous Run: 3 hours

2017, Intervals

Georgia Tech 5K: 34, 71, 71, 72, 73, 73, 72, 73, 73, 73, 73, 73, 68 (8:59 3K, 4:47 last mile) 14:59.10

Spec Towns 5K: 37.8, 72.3, 70.9, 71.0, 72.0, 71.1, 72.2, 71.9, 72.8, 73.0, 70.5, 68.0 (14:54.37)

Virginia Challenge 10K: 75.1, 71.8, 73.8, 74.5, 74.1, 73.8, 73.9, 73.8, 74.2, 74.4, 74.1, 74.1, 74.2, 74.4, 74.5, 75.1, 75.3, 75.2, 75.9, 75.0, 74.7, 74.1, 74.1, 72.7, 69.9 (15:24 + 15:28 = 30:52)

2020, Workout Documentation

Context: began running consistently again around 06/17/2020 after essentially three years off (with sporadic stints of cardiovascular exercise and a semi-consistent bodybuilding regimen) and six years of constant distance running (from the ages of ~14 to ~20) with my second best accomplishment being a placement of 22nd in a race with nearly 60,000 participants at the age of 17 (2015 Peachtree Road Race) and my most impressive PR being a time of 30:52 in a 10,000m race at the ripe age of 19 (when I was in prime aerobic shape) prior to my early retirement, 30+ consecutive days of running (including a couple mild, timed workouts) and strength training (followed by periodic rest), 3 weeks of consistent intermittent fasting, weight fluctuating within range of 150 lbs - 165 lbs, 8+ hours of sleep each night (including some instances of insomnia and waking frequently in the middle of the night)

07/21/2020:

15 minutes of static stretching 

10 minutes of stationary biking (~3.1 miles)

Hydration (with water only)

10 minutes of dynamic stretching 

2.25 mile warmup (~7:30/mile downhill)

7 minutes of rest & warmup drills

10 x 400m (~2:25 cycle)

Splits: 77, 77, 77, 76, 76, 76, 74, 73, 71, 67

3 minutes of rest & walking

2.25 mile cooldown (~8:00/mile uphill)

07/25/2020:

10 minutes of static stretching 

10 minutes of dynamic stretching 

2 mile warmup (~7:15/mile downhill)

7 minutes of rest & warmup drills 

5000m (3.1 miles)

Splits: 47, 6:02, 5:57, 5:45 (18:31 total)

3 minutes of rest & walking 

2 mile cooldown (~7:00/mile uphill)

Hydration (with water only)

5 minutes of rest 

10 minutes of stationary biking (~3.3 miles)

07/31/2020: (10.5 mi. long run two days prior)

10 minutes of static stretching 

25 minutes of stationary biking (~7.5 miles)

Hydration (with water only)

5 minutes of rest 

30 minutes of core/chest/arms/back routine

Hydration (with water only)

10 minutes of rest

12.5 minutes of stationary biking (~3.75 miles)

Hydration (with electrolyte replenisher)

15 minutes of dynamic stretching

Hydration (with water only)

5 minutes of rest 

25 minute tempo fartlek (with mild hills) alternating @ 120 sec. moderate pace & 62 sec. fast pace 

08/04/2020:

5 minutes of static stretching 

Hydration (with water only)

2 mile warmup (~7:15/mile downhill)

5 minutes of warmup drills

5 minutes of dynamic stretching 

4x100m strides @ target pace 

3x1600m repeats (~8:28 cycle)

Splits: 5:26, 5:24, 5:18

5 minutes of walking/rest

3 mile cooldown (~8:15/mile uphill)