I would call this a come-back journal since I am now 26, but since my running experience is limited (see below) it is more of a first-time shot.
My competitive athletic background since junior high is rowing and swimming, with the following exceptions:
track in 8th grade: ran 63 400m, 2:23 800m, 5:45 mile
cross country in 9th-10th grade: 19:00 5K
track senior year of college: 24.0 200m, 51.5 400m, 68 500m all indoors
Weightroom stats: 5 rep squats at 265lbs, 5 rep bench at 200lbs
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Jan. 7, 2011
15′ warmup of jogging, drills, dynamic stretches and a few strides
6 x 150m in 21 with walk-back recovery (~2:15). This felt good but would become lactic were I to continue.
Lift:
8-rep squats at 135,225,235,235
65lb DB incline bench for 8,8,6 reps
DB single arm bent-over rows working up to 2x8x60lbs
8-rep DB RDLs up to 90lbs each hand
Jan. 9, 2011
25′ on treadmill, alternating 2-3′ at 5.5-6mph and 1′ at 10mph
Short bodyweight circuit (pushups, squats, lunges, good mornings, hip thrusts)
Jan. 10, 2011
15′ standard warmup
10x20m accelerations from 3pt and 4pt starts (indoor track, no spikes or blocks)
Lift:
Very light single-arm DB hang snatch to re-introduce the movement, up to 3x40lbs each side
3-rep squats: 135,185,225,245,265,265,265
3-rep DB flat bench: 50,65,70,75,80,80 (6 reps on last set, will go higher next time)
Underhand grip pullups: 6, 6 (w/ 25lbs), 6 (w/ 35lbs), 4 (w/ 45lbs)