Anda di halaman 1dari 60

NICK

SYMMONDS
2012
DAILY
TRAINING
LOG
DAILY WORKOUTS LEADING UP to the 2012 OLYMPICS
CONTENTS
INTRODUCTION -------------------------------------- 2
NOTE ABOUT TRAINING LOG --------------------- 3
SEPTEMBER & OCTOBER 2011 ------------------- 4
NOVEMBER 2011 ----------------------------------- 9
DECEMBER 2011 ----------------------------------- 14
JANUARY 2012 -------------------------------------- 20
FEBRUARY 2012 ------------------------------------ 26
MARCH 2012 ---------------------------------------- 31
APRIL 2012 ------------------------------------------ 36
MAY 2012 -------------------------------------------- 41
JUNE 2012 ------------------------------------------- 46
JULY 2012 ------------------------------------------- 51
AUGUST --------------------------------------------- 56
OLYMPIC FINAL ------------------------------------ 58
POST 2012 ------------------------------------------- 59
NickSymmondsDailyTrainingLog

INTRODUCTION
First, I want to thank you for downloading
my 2012 Daily Training Log. It means
the world to me that you have followed my career and are interested in how I have
been able to find success on the track!

In 2012, we nailed the recipe and I went on to run a personal best of 1:42.95 for
800 meters. It happens to still be my personal best and is the third fastest ever by
an American. It also placed me fifth at the 2012 Olympic Games.

My mentor, Coach Sam and I are extremely proud of this performance and we are
excited to share all of the training that went into making it possible.

As you are going through this, we would love it if you shared the content that
speaks to you most. Be sure to shoot us a message on social media at
@NickSymmonds and @RunGum.

Your friends in running,

Nick Symmonds and Coach Sam


2
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

ANoteAboutThisTrainingLog

IknewthatifIwastosucceedinrecordingallofmyworkoutsleadinguptothe2012
OlympicGames,Iwouldhavetokeepeachentryquitesimple.Ihavetranscribedmy
runninglogherealmostexactlyasitappearsinmyhardcopy.

Forclarificationpurposes,aswellastoaddinsightfromtheperspectiveIhave
gainedlookingback,Ihaveaddednotesinitalicsafteranentryonsomeofthe
posts.

Thetotalmileagesummationthatyoufindattheendofeachweekonlyrepresents
actualrunning.Isupplementmymileagewithalotofcrosstraining,butInever
includethatinthefinalweeksmileage.

Ifeelthatitisimportanttomentionthatnotwoathletesarethesame.Whathas
workedformeisnotguaranteedtoworkforanyoneelse.Oneofthethingsthat
makeMarkRowlandsuchabrilliantcoachishisabilitytorecognizewhatwillandwill
notworkforeachathlete.Iassureyouthatifyouweretolookatthetraininglogsof
myfellowOTCElite800meterrunners,theywouldallbedramaticallydifferent.

Withthatbeingsaid,thereisonethingyouwillfindcommontoalleliteathletes
traininglogs:hardwork.

Enjoyreadingmy2012TrainingLogandremember,

PERFORMANCEMATTERS!












3
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Friday,Sept.30,2011 3.5miles
Felttoughafterthreeweeksoff!

MoreoftenthannotIwillmarkdownthemilesthatIran,ratherthanthenumberof
minutestherunlasted.Itypicallyrunmyeasymileagesomewherebetween7and8
minutespermile.Also,whileIdotaketwotothreeweeksoffattheendofeach
season,Istayveryactiveduringthistimewithplentyofhiking,surfing,fishing,etc.
Mileageisusuallyacloseestimate,thoughIsometimesrunwithaGPSwatch.

Saturday,October1,2011 4+miles
Feltbettertoday.Loverunningwithoutawatch.

Musclememoryplaysanimportantpartoffeelinggoodonaneasyrun!A+nextto
amileageamountmeansthatitwasprobablyabitlongerthantheactualnumber.I
havethemileageofmanyrunsinBoiseandEugenememorizedandwill
occasionallyrunthemwithoutawatchon.

Sunday,October2,2011 0miles
OFF.Hungover.

Idonotcondoneoverindulgingintheconsumptionofalcohol.However,Iamof
legaldrinkingageandoccasionallydontfollowmyownadviceespeciallyinthe
fall.

WEEKTOTAL: 7.5miles

###

Monday,October3,2011 6miles
Feltterrible!Outofbreath.RightAchillesaching.

MyAchillestendonshavealwaysgivenmeproblems,especiallywhenImcoming
backfromtimeoff.Overtheyears,Ivelearnedhowtodealwiththemusinga
combinationofheellifts,heating,icing,andantiinflammatories.

Tuesday,October4,2011 6miles
RanwithLTrain.Feltbetter!

4
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

LTrainiswhatIcallLaurenFleshman.Sheisoneofthemostdedicatedand
talentedrunnersIhaveevermetandaveryclosefriend.Alwaysapleasuretorun
withher!

Wednesday,October5,2011 7miles
Hilly.

Thursday,October6,2011 6miles
Easy.

EasyreferstotheeffortthatIintendedtoexert,notnecessarilyhowtherunfelt.

Friday,October7,2011 0miles
OFF.Hungover.

Whoops.Youllnoticethatthedrinkingdecreasesdramaticallyastheyeargets
closerandclosertochampionshipseason.

Saturday,October8,2011 6miles
Easy.

Sunday,October9,2011 9miles
Easy.

WEEKTOTAL: 40miles

###

Monday,October10,2011 7miles
Easy.

Tuesday,October11,2011 0miles
ChasingSteelhead.

Myfavoritepastimeisfishing.Imissalotofthebestfishingseasonwhencompeting
inEuropeeverysummer.Thus,Ihavenoqualmsabouttakingadayortwooffinthe
falltochasesalmonorsteelhead!

5
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Wednesday,October12,2011 7miles
Easy.

Thursday,October13,2011 6miles+4x100strides
Soreonrun.FeltAMAZINGonstrides.

Itsfunnyhowitworkslikethis.Sometimesthebodyrejectstheslow,ploddingmiles
butembracesthefasterstuff!Itrynottoletitaffectmeeitherwaytoomuch.

Friday,October14,2011 8miles
60minutes.HullsGulch.Feltgood.LoveBOISE!

TheHullsGulchloopinmyhometownofBoise,Idaho,isprobablymyalltime
favoriterun.

Saturday,October15,2011 6miles
43minutes.EasyruninRochester.

IhadflowntoRochester,Minnesotatovisitmygrandparents.Itravelalotinthefall
tovisitfamilyandfriends,andtomakeappearancesforsponsors.

Sunday,October16,2011 10miles
75minutes.Firstreallongrun.Toughinfirst20minutes.

Iconsideranythingover10milestobealongrun.ThelongestrunIeverdois
approximately14miles.

WEEKTOTAL: 44miles

###

Monday,October17,2011 7miles
Easy.

Tuesday,October18,2011 9miles
65minutes.Easy.

Wednesday,October19,2011 7miles
50minutes.Easy.
6
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Thursday,October20,2011 9miles
64minutes.Easy.

Friday,October21,2011 6miles
Plus,fivehoursofpheasanthunting.

GrowingupinBoise,Idaho,Iacquiredadeeploveforbirdhunting.Iincludeitinmy
runninglogbecause,asyouknowifyouveeverbeenuplandgamehunting,itsan
incredibleworkout!

Saturday,October22,2011 4miles
Easy.Reallytiredfromhunting.

Sunday,October23,2011 11miles
77minutes.LongrunwithBenandPNut.

Benismyroommateandfriend,elitesteeplechaserBenBruce.PNutisIan
Cronin,myfriendandanelitemiler.Heisallergictoallnutsexceptpeanuts,so
somehowPNutbecamehisnickname.(ForyouSpanishspeakers:Isometimes
callhimSeorCacahuete.)IdontalwaysmentionthepeopleIrunwith,butthereis
atrendthatiftheconversationisparticularlygoodontherun,Iusuallymentionmy
companionsinthenotes.

WEEKTOTAL: 53miles

###

Monday,October24,2011 6miles
FirstdaybackwithCoachRad.Lightlifting.Feltgood.

CoachRadismyliftingcoachJimmyRadcliffe.Heistheheadstrengthand
conditioningcoachattheUniversityofOregon.HeandIhavebeenworkingtogether
since2007,andmanyimprovementsinmystrengthandformoverthelastfiveyears
areduetothegeniusofthisman.Heisalsoaverydearfriendofmine!Iamoften
askedwhatmyliftingprogramconsistsof.Itwouldtakemeanentirebooktoconvey
thatinfo.Fortunately,thatbookhasalreadybeenwritten!Pleasebuyacopyof
CoachJimmyRadcliffe'sbooks:HighPoweredPlyometricsandFunctionalTraining
forAthletesatAllLevels:WorkoutsforAgility,Speed,andPower.Atypicallifting
7
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

sessiontakealittleoveronehour.

TuesdayOct.25,2011 9.5miles
2.5mileswarmup,2.5milescooldown.Workoutis5x4minwith2minjog
recoveries.RanwithJemma.Approximately3:20throughthe1Kmark.Feltgreat.

Thiswasmyfirsttracksessionbackfrommybreak.The4minuteintervalswerenot
terriblydifficult.Ididntwanttopushmyselftoohardonmyfirstworkoutbackthus
therelativelyslowtimeof3:20atthe1kilometermark.Ineverfeelahugesenseof
urgencytojumpbackintotoughsessionsinthefall.Oftenmyteammateand,inthis
case,trainingpartner,JemmaSimpsoncanbeheardtellingmetostopcutting
cornersasIlollygagthoughafallworkout.Loveher!

Wednesday,October26,2011 6.25miles
45minuterun.Pluslifting.Plus4x100mstrides.Gettingfatigued.

HereIhavementionedthatIwasfeelingfatigued,whichisnotasurprise,
consideringIhadjustreintroducedliftingandintervalsintomytrainingregimen.

Thursday,October27,2011 0.25miles
Startedtojog,steppedupontoacurb,andfeltasharppaininmyankle.Pinched
jointcapsule?Feelsbetteraftermobilization.

Icanrememberthisinjuryveryclearly.Ihadjuststartedoffonaneasyrunnear
HaywardFieldwithBenBruceandhisfiance,StephanieRothstein.Itriedtorunit
off,butitdidnotseemtogetbetter.IhobbledbacktoHaywardandmetwithCoach
Rowland.HeadvisedthatItakeadayortwoofftoseeifitimproved.Noseasonis
completelyfreeoftheseissues.TheBritishcalllittlenagginginjurieslikethis
niggles.

Friday,October28th,2011 0miles
Anklestillhurting.45minutesonthespinbikeplusabs.

Ioftenjumponthestationarybiketoreplacerunningmiles.Absrefersto
approximately10minutesofabdominalstrengtheningexercises.

Saturday,October29,2011 0miles
Soreankle.OFF.

8
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

AtthispointIwasstartingtogetworriedthatthiswasntjustaniggle,butrathera
muchmoreseriousinjury.

Sunday,October30,2011 9miles
Ankleisallbetter!Goodideatotakeyesterdayoff.Ran60minutesthrough
WashingtonParkinDenver.Altitudewasbrutal!

Sostrangehowlittleinjurieslikethisprogress.Ididntreallydoanythingtotreatit
anditwentawayonitsown.Icannotevenbegintocountthenumberofweirdlittle
issueslikethisthatIvehadinmycareer.LookslikeItookSaturdayofftotravelto
visitmysisterinDenver.Partofbeingthebestyoucanbeislearningtolistento
yourbody!

WEEKTOTAL: 30miles

###

Monday,October31,2011 6miles
Anklestillgood.Sixmilesreallyeasy.45minutespluslifting.

Tuesday,November1,2011 10miles
3milewarmup.8x1000mwith90secondrecoveries(4minuterecoverybetween#4
and#5).3:28,3:18,3:16,3:16,3:14,3:16,3:14,3:11.StartedworkoutinNike
Lunars,changedtoNikeMarathonersafterfourthinterval.FeltOK.Lotsofwork!
2milecooldown.

Thiswasatoughworkout!Thesetimescouldberunbymanyhighschoolathletes,
butasmyfirstrealintervalworkoutbackitwasdifficult.Iamquitegoodatgetting
outofshapeduringmytimeoff!ImentiontheshoechangeherebecauseinthefallI
willoftenrunmanyofmytemporunsandlongintervalsinheaviershoesto
strengthenmylegs.

Wednesday,November2,2011 6.25miles
45minutes,pluslifting,plus4x100mstrides.

ThestridesthatwedowithCoachRadcliffearealmostalwaysbarefoot,andwetry
toexaggeratepropersprintingmechanics,i.e.goodkneelift,goodposture,strong
armdrive,etc.

9
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Thursday,November3,2011 10miles
FlyingtoLasVegassogotupearly.3milewarmupplus4miletempo(6:08,6:04,
5:48,5:40).3milecooldown.Feltgoodandrelaxedontempo.Mileageisstartingto
addup!

Again,mostpeoplewouldbesurprisedtoseeanOlympianrunningtemposthis
slow,butformethisisgoodrunninginthefall.MymentalitythistimeofyearisJust
putinthework.Inthefallandwinter,itismostlyaboutquantityandnotquality.This
mentalityflipsinthespringandsummer,whenIfocusonqualityoverquantity.

Friday,November4,2011 6.75miles
RaneasyongolfcoursenearLakeLasVegas.REALLYtired.

IwasdowninLasVegasfortheUSATFEliteAthleteRetreat.LakeLasVegasisa
beautifulplacetorun,about30minutesofftheStrip.Myfatigueherehasmoretodo
withTuesdaysworkoutthanatypicalVegasnight,whichImanagedtoavoidonthis
trip.

Saturday,November5,2011 8miles
3milewarmupplus3milesofhillrepeats(0.15milesprintup,0.15milewalk/jog
down).Ninehillrepeatstotal.2milecooldown.

Sunday,November6,2011 12miles
Averagepace:7:28/mile.

IranthislongrunaroundLakeLasVegasandmusthavewornmyGPSwatchto
havedatathisaccurate.Notgoingtomakemuchofamarathoner!

WEEKTOTAL: 59miles

###

Monday,November7,2011 6miles
Pluslifting.

Tuesday,November8,2011 10miles
3milewarmup.OnPresTrail:mile(5:10),4x800m(2:26,2:24,2:20,2:20),mile
(5:10).5x100mstrides.2milecooldown.
10
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Ididntwritedowntherecoveryforthisworkout,butIwouldguessItook
approximately90secondsto2minutesbetweenintervals.

Wednesday,November9,2011 6miles
Pluslifting.

Thursday,November10,2011 8miles
Hilly.HullsGulch.

BackinBoise!

FridayNovember11,2011 0miles
Quailhunting.

Evenmorephysicallydemandingthanpheasanthunting!

SaturdayNovember12,2011 10miles
3milewarmup.3milepacerunaveraging5:28/mile.6x200m.2milecooldown.

Ididntwritedownthetimeofthe200swhichmeansthatIdidnttimethem,but
ratherranthemonfeel.Fast,butcontrolledandrelaxediswhatIaimtorunmy200s
inthistimeofyearafterapacerun.

Sunday,November13,2011 10miles
Longrun.Averagepace:6:52/mile.

WEEKTOTAL: 50miles

###

Monday,November14,2011 10miles
AM:6milespluslifting.
PM:4miles.

Thisappearstobemyfirstdouble.Ireallydislikedoubles(twosessionsinoneday)
andtrytoavoidthemduringthefall.Iunderstandthattheyareanecessaryevilto
becomeaneliteathlete.ImbetteratembracingdoubleswhenImatatrainingcamp
andhavefewerdistractions.
11
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Tuesday,November15,2011 11.5miles
3milewarmup.2x(4,3,2,1minute).Recoveryisequaltohalfofthenextinterval.
Plus5x1minutewith90secondrecoveries.2milecooldown.

Whenwerunaminutesworkoutlikethis,wetrytorunfastbutrelaxedwhenwe
areon.Therecoveryoroffpartoftheworkoutisreallyeasyjogging.Iusually
wearaGPSwatchforthistypeofworkouttokeeptrackofthemiles.Theyreallyadd
updoingsomethinglikethis.

Wednesday,November16,2011 7miles
Pluslifting.

Thursday,November17,2011 10.5miles
3milewarmup.5milepacerun(3medium,1slow,1fast).Milesat5:25,5:35,5:28,
5:48,5:15.Plus4x100mstrides.2milecooldown.

Thiskindofsessionisacontinuous5milerun.Therearenobreaksbetweenthe
mileshowever,milefourisintendedtoallowtheheartratetocomedownabitin
preparationforthesubthresholdpaceofthefifthmile.

Friday,November18,2011 7miles
Easy.Pluscrabbing.

HavingspentthelasttenyearsinOregon,Ihavedevelopedalovefortheocean
andallthatithastooffer!IwilloftendriveanhourfromEugenetoFlorencetocatch
Dungenesscrabs.

Saturday,November19,2011 9miles
Marcolahillrepeats.2x(350m,300m,200m,300m,350m)witha2minuterecovery
aftereachrun.

MarcolaisasmalltownoutsideEugene.Therearesomefireroadsnearbythatare
ridiculouslysteep.CoachRowlandlikestotortureusonthesehillsoccasionally.Idid
notputdownmywarmuporcooldown,but23milesofeachisprettystandard.

Sunday,November20,2011 12miles
Longrun,83minutes.

12
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

WEEKTOTAL: 67miles

###

Monday,November21,2011 10miles
AM:6milespluslifting.
PM:4miles.

Tuesday,November22,2011 10miles
3milewarmup.5x1milewith2minuterecoveries.Ran5:13,5:07,5:00,5:00,4:54.
2milecooldown.

Wednesday,November23,2011 10miles
AM:6miles.
PM:4miles.Verytired.

Alltheworkisstartingtoadduphere.

Thursday,November24,2011 10miles
3milewarmup.4x400mhillplus10x100mhill.Walkdownrecoveries.2mile
cooldown.InDryCreek.

IranthisworkoutonThanksgivingmorninginacemeterynearmyhouse.Itwas
particularlydifficultalotofhillsinthemiddleofareallytoughtrainingblock.

Friday,November25,2011 0miles
Pheasanthunt.

Abadlyneededdayoff.Activerecovery.

Saturday,November26,2011 11miles
2.5milewarmup.Minutesworkout.10:00,6:00,8:00,6:00.With3minute
recoveriesbetweenintervals.2.5milecooldown.

Sunday,November27,2011 9miles

WEEKTOTAL: 60miles

13
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

###

Monday,November28,2011 10miles
AM:6milespluslifting.
PM:4miles.

Tuesday,November29,2011 10miles
3milewarmup.2x(1K,1mile,1K)Ran3:13,5:05,3:05/3:04,5:05,2:55.2.5mile
cooldown.

Ididntincluderecoverytimeforthisworkout,butIwouldguessitwas90seconds
betweenintervalsand2minutesbetweensets.

Wednesday,November30,2011 6miles
FlewtoSt.Louis.

IflewtoSt.Louisforthe2011USATFAnnualMeetingtofightalongsideother
athletesfortherighttomarketourselvestopotentialsponsors.

Thursday,December1,2011 9miles
61minutes.Nice,cold,sunnymorninginSt.Louis.

Friday,December2,2011 9miles
3milewarmup.12x(1minuteon,1minuteoff).#s3,6,9,and12@1500m
paceothersat5Kpace.2milecooldown.

Thisisafantasticworkout.Verymanageablementally.Iwastryingtohitclosetoa
quartermileforthefastintervals.Theslowerintervalsrunat5Kpacewereprobably
closeto70secondpaceforaquartermile.

Saturday,December3,2011 10miles
Feltgreat.Averaged6:50/mile.

Sunday,December4,2011 0miles
30minuteswim.

Iwilloftensubstituteswimmingforrunningifmylegsfeeltoobeatupfromthe
poundingofroadrunning.CombiningthefactthatIwasrunningexclusivelyon
asphaltinSt.LouiswiththefactthatIhadtoflybacktoEugeneonthismorning,I

14
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

feltthatagoodswimtoshakeoutthetravel
wouldbemorebeneficialthanalongrun.

WEEKTOTAL: 54miles

###

Monday,December5,2011 11miles
AM:7milespluslifting.
PM:4miles.

OftenIfeelguiltyabouttakingadayoffandwillbouncebackwithahighmileage
day.

Tuesday,December6,2011 10miles
3milewarmup.Mile,800,mile,800,mile.Ran5:13,2:28,5:03,2:24,4:54.+
4x150m.2milecooldown.

Thisisaveryhighqualityworkoutformeforthistimeofyear.Thelongintervals
wererunontheAmazonTrail,the150sonthetrack.Ididntputdowntherecovery
atthetimeoftheworkout,butImfairlycertainthatItook2minutesbetween
intervals.The4x150mismoretoopenupthelegsandremindthemthatIman
800mguyafterallthoselongintervals!Wouldnothavewornspikesyet,but
probablychangedfromtrailflatstoNikeKatanaracers.

Wednesday,December7,2011 9miles
Plusashortlift.

IwasntsurewhyIputshortliftuntilIreadThursdaysandFridaysentries.Two
verystrenuousdayscomingup.

Thursday,December8,2011 8miles
Treadmilltestingplus2milecooldown.

CoachRowlandhasallofhisathletesgothroughthresholdtestingatleastoncea
year.Itisagruelingprocessinwhichyouareplacedonatreadmill,hookeduptoa
devicethatmeasuresyourCO2output,andprickedwithaneedleeveryfewminutes.
Asthetreadmillgetsfaster,thebodyproducesmorelacticacid,whichcanbe
measuredintheblood.Yourununtilyouprettymuchfalloffthetreadmill.Itprovides
15
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

atonofinformationtohelpCoachRowlandwriteveryindividualizedworkoutsforus.
AhugethankstotheUniversityofOregonExerciseScienceprogramforalways
helpingusoutwiththesetests!

Friday,December9,2011 13miles
Treadmilltestingplus3x300monthetrack.2minuterecoveriesbetween300s.43.5,
43.5,42.5.3milecooldown.

Anotherdayoftreadmilltesting.Lookslikeafterallthepacestuffdoneonthe
treadmillcoachwantedmetoturnthelegsoverabit.Thesearesolid300mtimesfor
meafterrunningtofatigueduringthetesting.

Saturday,December10,2011 6miles
Reallyeasy.

Again,thisisreferringtomyintendedexertionlevelandnothowtherunactuallyfelt.
Aftertwostrenuoustestingdays,IwouldnotbesurprisedifIran8+minutes/mileon
thisrecoveryday.

Sunday,December11,2011 13miles
91minutelongrun.

ThisisaboutaslongarunasIwilleverdo.

WEEKTOTAL: 70miles

Averysolidweek.Iknowthatsomeofthesemilesweretreadmillmiles,butIstill
countthoseespeciallywhenmostofthemaresub5:30pace!

Monday,December12,2011 11miles
AM:7milespluslifting.
PM:4miles.

Tuesday,December13,2011 10miles
3milewarmup.5x1K@3:07.7x400@67,66,66,64,65,64,61.2milecooldown.

Verycoldday!3:07wasthetargetpaceforthekilometers(5:00/milepace).Imsure
Itook2minutesofrecoverytobeabletohitthatpaceontheAmazontrailonacold
day.The400swereonthetrackinracingflats.Probablyonly1minuterecoveries.
16
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Wednesday,December14,2011 9miles
Pluslifting.

Thursday,December15,2011 0miles
OpenedW.11th.3rdstore!Legswerereallytiredanyway.Wenttopoolinthe
evening.750yardwarmup.10x50mHARDwith50yardrecoveries.250yard
cooldown.

Feltgreattoswim!Veryamusingtolookbackonthisday!3rdstorereferstoa
chainoftanningsalonsIownwithmymentorandbestfriendSamLapray.Earlyon
inmycareer,Ifeltuncomfortableknowingthatmyincomecoulddisappearwithone
badseasonoraninjury.Tohelpputmyfearsatease,myincrediblybusinesssavvy
partneraskedifIwasinterestedinbuyingintoafranchisewithhim.Ijumpedatthe
opportunitytolearnallthatIcouldfromSam,andtodayweownfourstorestogether.
(SoldAllStorestohelplaunchRunGuminFallof2015)ThepoolsessionIputin
thatnightisprettysolidforme.Thisismysurfprepworkout!

Friday,December16,2011 8miles
EasyhourinNicene.

DrovefromEugenetoSantaCruzlastnight.Legsfeltsurprisinglygoodthough!
FreshpairofNikeStructureshelped.IloveSantaCruz!!!Ispentalotoftimein
SantaCruzwhenIwasdatingeliterunnerMaggieVessey.Abeautifulwoman,a
beautifultown!NiceneMarksParkisoneofmyfavoriteplacestorun.Nike
Structuresaremyfavoriteshoetotrainin.Damn,thatwasagoodday!

Saturday,December17,2011 10miles
AM:3milewarmup.3miletempoonthetrack:5:17,5:13,5:03.Totaltime:15:33.+
10x200in30secondswith300secondrecoveries.2milecooldown.

Feltgreat!RaninshortsatAptosHighSchool.AptosHighSchoolhasafantastic
tracktoworkoutonMOVEDOWNHERE!Intheevening,Ihitthewaves.The
weatherinSantaCruzisperfectfortrackworkthistimeofyear,ascanbeseenby
mymentionofshortsasmyrunningattire!IplayedinthePacificOceanthat
evening.

Sunday,December18,2011 12miles
LongruninNicene.

17
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

WEEKTOTAL: 60miles

###

Monday,December19,2011 6miles

Tuesday,December20,2011 11.5miles
3milewarmup.4xmile@5:14,5:07,4:58,4:45.With2minuterecoveries.6x200m
with200mwalk/jogrecoveries@29,29,27,27,27,26.3milecooldown.

AtAptosHigh.65andsunny.FlyingtoBelizeonredeyetonight.
Damn,thisisagreatworkoutforme.Ididntbringspikeswithmeonthistrip,sothe
entirethingwasdoneinracingflats.Perfectweather!

Wednesday,December21,2011 0miles

ArrivedinBelizeat11a.m.2hourdriveintothejungle.Exhausted,butgladtobe
herewiththefamily.TheSymmondsfamilyspentChristmas2011downinBelize!
Amazingvacation,butIgotprettylazywithmymileage.

Thursday,December22,2011 0miles

Floatedthroughcavesandwentziplining.Belizehasatonoffunactivitiestodo!

Friday,December23,2011 0.5miles

Cavehiking.Triedtorunhome,madeit0.5milesbeforegettingpickedup.Notime.
Despitehikingforclosetotwohoursinthemorning,Itriedtosqueezearunin.
However,wewererunningoutoftimetocatchourshuttle,andmyfamilythoughtit
bettertoscraptherun.

Saturday,December24,2011 5miles
Hottest,mosthumid5milesever.ThoughtIwasgonnapassout.

Wehadmovedfromthejungledowntothecoast.Itwascloseto90degreesout,
withatonofhumidity.Mybodydoesnotworkwellintheseconditions.

Sunday,December25,2011 5miles
18
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Ranintheevening.Onlyslightlybetter.Iwantedtogoforanicelongrun,butIjust
couldntgomuchmorethan3040minutesduetotheheat.

WEEKTOTAL: 28miles

###

Monday,December26,2011 8miles
5mileseasyplus2x1.5mileshard.

Hotandhumid.AllIcouldmanage.Again,Ihadintendedtoputinalongerworkout,
butIkeptfeelinglikeIwasgoingtooverheat,despiterunningthisworkoutinthe
evening.

Tuesday,December27,2011 10miles
AM:4miles.
PM:6mileswithSeanJeffersoninPalmBeach,Florida.

IflewfromBelizetoFloridatospendNewYearwiththeJeffersontwins.

Wednesday,December28,2011 10miles
3.5milewarmup.3.5milepacerunonbarktrail@5:30/milepace.6x100mstrides.
2milecooldown.

IranthisworkoutwithmyfriendSeanJefferson,whosanelitetriathlete.Itwasahot
dayout,butdefinitelynotashotasBelizewas.

Thursday,December29,2011 0miles

MontezumasRevenge.Worstsh*tsofmylife.Almostzerohoursofsleepallnight.
Rehydratingallday.ImusthavecaughtastomachbuginBelize.wokeupjustpast
midnightandrantothebathroom.Ihadtoreturntothebathroomapproximately
every30minutes.Around3:00a.m.,IresignedmyselftothefactthatIwouldntbe
leavingthebathroomagainthatnight.

Friday,December30,2011 9miles
AM:7mileswithSeanJ.
PM:2mileswithSeanJ.
19
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Notabadday,consideringhowThursdaywent.Also,thiswasmy28thbirthday!Fun
fact:thisisalsothebirthdayofSeanJefferson,JohnJefferson,DathanRitzenhein,
TigerWoods,andLeBronJames.Theathletesbirthday!

Saturday,December31,2011 9miles
3milewarmup.8x800mw/90secondrecoveries.2:24,2:20,2:21,2:17,rest4
minutes,2:20,2:18,2:21,2:17.4x100mstrides.2milecooldown.

HOTandHUMIDday.Almosttoohottoworkoutin.OriginallyIwassupposedtorun
the800sstraightthrough.However,itwassohotoutthatIcontemplatedquitting
afterfourintervals.Itookafewminutestopoursomewaterovermyheadandget
mycoretempdown.Managedtotoughitout,butjustbarely!

Sunday,January1,2012 10miles
MediumlongruninFloridawiththeJeffersoncrew.

Thiswasanawesomerun!WeranthroughaparkinFloridathathadgreattrails,
palmtrees,andalligators!Iwokeupandsaw2012onmywatchandfeltvery
motivatedtotrain.

WEEKTOTAL: 56miles

###

Monday,January2,2012 9miles
62minuteswithSeanJefferson.

BeautifulrunthroughPalmBeach,Florida.

Tuesday,January3,2012 10miles
RantheValleyRiverCenterloopwitha5milepickupand4x100mstrides.Felt
great!

ThisisarunIdooften.Itisa10mileloopfrommyhouse,andIwilloftenpickupthe
middlefivejustslightlybelowthresholdpace.Iliketostimulatethelegswithsome
stridesafterward.

20
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Wednesday,January4,2012 7miles
RanseveneasyandthenliftedwithCoachRadcliffe.
PM:Swam20+easyminutes.

Swimmingismypreferredmethodofcrosstraining,andwhenIstartintensetrack
workitbecomesacriticalpartofmyrecoveryprocess.HereIameasingmyselfback
intothewaterwithaneasy20minutes(Iwouldtypicallyswim30)afterarelatively
easymorning.

Thursday,January5,2012 10miles
Ran6milesinmorning,4milesinafternoon.

Legsareverysorefromlifting.AfterIdtakenacoupleweeksoffoflifting,Imnot
surprisedthatmylegsweresore.SixmileseasyismytypicaloffdaywhenIm
reallytraininghard.

Friday,January6,2012 9.5miles
WorkoutatHayward.3milewarmup.1mile@5:07,10x300maveraging47
secondswith50secondjogthebendrecoveries.3milecooldown.

Itwasquitecoldonthismorning,andCoachRowlandfeltthatagoodmiletowarm
upthebodybeforethe300swouldbebest.While47secondsfor300metersisnot
outrageouslyfast,Ionlyhad50secondstogetbacktothestartlineeachtime.The
lacticacidbuildsupquicklyinthisworkout!

Saturday,January7,2012 10.5miles
AM:6.5mileswithThommo.
PM:4miles.

Fairlyeasydoubleofeasyruns.ThommoisBritishdistancegreatChristopher
Thompson.

Sunday,January8,2012 12miles

Thenoteswereleftblank,butthisisasolidlongrunforme.

WEEKTOTAL: 68miles
21
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

###

Monday,January9,2012 11miles
AM:7miles+liftingwithCoachRadcliffe.
PM:4mileseasy.

Tuesday,January10,2012 11miles
3milewarmup.3x(1000m,800m,600m)with200mjogrecovery.Ran3:00,2:24,
1:44,2:58,2:21,1:39,2:57,2:23,1:38.+4x200in28.5,27.2,26.5,26.5with200m
joggingrecoveries.2milecooldown.Prefectconditions.

PM:20minuteswim.

Prettysolidworkoutforme.Coachisstartingtoaddinalittlebitofspeedwiththe
200s.Difficulttorunreallyfastafterallthoselongintervals.Nicetoseeperfect
conditionsinJanuary!Thanks,TrackTown.

Wednesday,January11,2012 11miles
AM:7miles+liftingwithCoachRadcliffe.
PM:4mileseasy.

Thursday,January12,2012 10miles
3milewarmup.5milepacerunatDorenaLake:5:25,5:20,5:15,5:15,5:15.2mile
cooldown.

Friday,January13,2012 6miles
6mileloopREALLYeasy.Plusfishingandcrabbing.

Nicetospendtheafternoononthecoastfishingandcrabbing!(Read:mentalbreak).

Saturday,January14,2012 9miles
3milewarmup.5x(400m,300m,200m)with100mjoggingrecoveriesbetweenthe
400sand300s,30secondsofstandingrestbetweenthe300sand200s,3minute
recoverybetweensets.Ran68,48,31,64,46,29,63,48,30,63,47,29,62,46,28.
Feltprettydecent!

ThisisaLOTofintervals.Itcanbeprettymentallyintimidatingtoknowthatyou
havetogetthrough15hardintervals,butyouvejustgottotrytotakethemoneata

22
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

time!

Sunday,January15,2012 12miles
NicelongrunwithPNutandThommo.

WEEKTOTAL: 70miles

ThisisaboutasgoodaweekasIcanputintomylegs:70mileswiththreesolid
workoutsandtwoliftingsessions.Iwasonlyabletogetoneswimin,butIllsacrifice
aswimtogofishinganyday!Alsoofnote:Iscribbledinthemarginofmylognextto
Saturdaysentry,$11,100withHDC!!Thiswasaverybigdayforme,asIhadput
upmyshoulderforauctionasadvertisingspaceoneBay.Ineverexpectedtoraise
thismuchmoney.Moreimportant,IneverthoughtIwouldgetsoluckyinfinding
HansonDodgeCreativeasanewpartner!Theyhavebeenmonumentalinhelping
megrowmyownbrandandconnectwithmyfans.

###

Monday,January16,2012 6miles
6mileseasy+liftingwithCoachRadcliffe.

Tuesday,January17,2012 10miles
3milewarmup.1K@3:20,4:30min@4:40/milepace.1K@3:20,3:30@
4:30/milepace.1K@3:20,2:30@4:30/milepace.1K@3:20,60seconds@
sub400/milepace(57).2minuterecoveriesoneverything.2milecooldown.
Freezingrain.

PM:25minuteswim.

ThisworkoutSUCKED.Weshowedupandtherewasfreezingraincomingdownall
morning.Coachhadaworkoutinmind,buthechangeditduetotheconditions.This
workoutisdifficulttounderstand,butessentiallywealternated1kilometerefforts
withsustainedpacerunningfordecreasingamountsoftime.Notbadtothrowdown
a57secondquartermileattheendofthisworkoutintheseconditions.Weranthis
workoutontheAmazontrailanditwasquitesoggy.

Wednesday,January18,2012 10miles
AM:6mileseasy+liftingwithCoachRadcliffe.
PM:4mileseasy.
23
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Thursday,January19,2012 9miles
65minutesreallyeasy.

Friday,January20,2012 9miles
3milewarmup.3x(5x300m)with45secondjoggingrecoveries.46s,45s,and44s).
2milecooldown.45secondrecoveryaroundthebendtogetbacktothestartofthe
300m.

Ididntputdowntherecoverybetweensets,butIwouldguessthatitwas2minutes.

Saturday,January21,2012 6miles
6mileloopeasy.

Sunday,January22,2012 10miles
Mediumlongrun.

Trainingsohardthata10mileronlygetsmediumlongrunrecognition!

WEEKTOTAL: 60miles

###

Monday,January23,2012 11miles
AM:7miles+liftingwithCoachRadcliffe.
PM:4miles.

Tuesday,January24,2012 9miles
3milewarmup.3x(1000m+5x200m@3030)with3minuterecoveriesbetween
sets.Kilometersin2:55,2:53,2:52.2milecooldown.RanwithRussellBrown.
VERYwetconditions.Worespikesforfirsttimeonthelastsetof200s.Achillessore.

Thisisagreatworkout.The1000mrunsarehonest,andrightafterthemwegointo
whatwecall3030swhichare200sin30secondswith30secondsofstanding
recovery.NotsurprisedthatmyAchillestendonsweresoreafterputtingspikeson
forthefirsttimeagain.Alwaysapleasure
toworkoutwithMr.RussellBrown!

Wednesday,January25,2012 7miles
24
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

AM:50minuteseasy+liftingwithCoachRadcliffe.
PM:25minuteswim.

Thursday,January26,2012 12miles
AM:3mileseasy.
PM:3milewarmup.3x(500m,300m,200m)withnextintervaljoggingrecoveries.
Ran75,45,29,71,43,28,68,41,26.2milecooldown.

Nextintervaljoggingrecoverymeansthatwejogged300mafterthe500minterval,
200mafterthe300minterval,etc.Interestingtonotethatwedidthisworkoutinthe
afternooninsteadofthemorning.WedidsotobeabletoworkoutwithRussell
again.Sometimesitsnicetomixthingsupabit,anditsalwaysnicetohavehelpin
atoughtracksession.

Friday,January27,2012 6miles
Pluscrabbing.

Stillgettingthosevaluablecrabbingmilesin!

Saturday,January28,2012 10miles
3milewarmup.5milepacerun@5:30/mile.2milecooldown.

Sunday,January29,2012 10miles
Wantedtogo13,butwasjusttootired.

WEEKTOTAL: 65miles

Stringingsomeprettysolidweekstogetheratthispoint.

###

Monday,January30,2012 11miles
AM:7miles+lifting.
PM:4miles.FeltreallygoodinAM,reallytiredinPM.

Tuesday,January31,2012 7miles
3milewarmup.1mile@4:55,800m@2:26,800m@2:23.2milecooldown.

Wassupposedtorunmile,4x800,mile,butcouldnthittargetpaceof2:20onthe
25
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

800ssoIgotpulled.FeltSOtiredandsore.Lookslikeallthosequalityweeksreally
startedaddingup.OneofCoachRowlandsmanyqualitiesisknowingwhenan
athleteistootiredandnottobepushedanyfarther.GotpulledreferstoCoach
tellingmetogohome.Stillsnuckinatwomilecooldown.Sometimesitshardnotto
getwrappedupinthemileagenumberattheendoftheweek.

Wednesday,February1,2012 0miles
Hadtotakeadayofftoletlegsrecover.Gavebloodfortesting.

WhenIgetREALLYrundown,CoachRowlandwilloftenhavemeprovideablood
samplesothelabscananalyzeitandmakesureImnotanemic,vitamindeficient,
etc.

Thursday,February2,2012 8miles
AM:2x(200m,400m,200m,200m)with1minuterestafterfirst200m,3minuterest
after400m,30secondsaftersecond200m,8minuterestbetweensets.Ran25,53,
27,27,27,55,27,28.

PM:20minuteswim.

Prettygoodworkoutontiredlegs.

Friday,February3,2012 6miles
45minuteseasy.Stillfeelingverytired.

Saturday,February4,2012 0miles
Swimworkout:10minutewarmup.25x(25measy,25hard).250mswimcooldown.

Thisisameasureoflastresort.IfmyenergylevelsareOKbutmylegsarejusttoo
soretorunon,Iwillgointothepoolanddoaswimmingintervalworkout.Thisallows
metomaintainthecardiovascularworkwithoutcontinuingtopoundonsorelegs.

Sunday,February5,2012 10miles
RantheValleyRiverCenterloop.Feltsoso.

WEEKTOTAL: 42miles

Ifyoueverhearmedescribemylegsasfried,thisweekiswhatIamreferringto.

26
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

EverythingwasgoinggreatandthenIjustsuddenlywasntabletorecoverbetween
workouts.Itsnotthattheworkoutsgotalotmoredifficult,butratherthatthe
accumulationofmilesfrombacktobacksolidweeksgottome.Ononehand,it
meansIknowIwastraininghardenough,butontheotherhand,Itippedthescales
justalittletoofar.Itsalwaysaveryfinebalancebetweentraininghardenoughand
overtraining.

###

Monday,February6,2012 6miles
6mileseasy+lifting.Stilltired.

Tuesday,February7,2012 7miles
3milewarmup.600m@1:20.Rest8minutes.300m@41.3milecooldown.

ThosetimesareOKontiredlegs,butnormallyshouldhavebeenabletorunmuch
fasterthanthat.

Wednesday,February8,2012 10miles
AM:6mileseasy+lifting.
PM:4mileseasy.Almoststartingtofeellikemyoldselfagain.

Thursday,February9,2012 10miles
RanValleyRiverCenterloopwithafewmilesinthemiddleatapproximately
6:00/milepace.

Friday,February102012 0miles
Swam20minuteseasyandstretchedbeforeamassageinpreparationforflightto
Australia.

Internationaltravelisnevereasy,andIdontliketobeatmylegsupbeforehand.A
niceswimandamassageismypreferredmethodofpreparation!

Saturday,February11,2012 7miles
Ran50minuteeasyatSFOduetodelay.

MyflightoutofEugenethenightbeforewasdelayedduetofog,andIwasunableto
makemyflightfromSanFranciscotoSydney.Igotahotelroomandsqueezedina
50minuteeasyrunbeforecatchingthenextflightthefollowingday.

27
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Sunday,February12,2012 0miles
FlewtoSydney.

WEEKTOTAL: 40miles

ThewintermonthsinOregoncanmaketrainingdifficultphysicallyandmentally,soI
decidedtoescapetoAustraliaforafewweeksofwarmweathertrainingandracing.
Stayedwithoneofmybestfriendsintheworld,elite800mrunnerLachlanRenshaw.

###

Monday,February13,2012 4miles
30minuteseasyandagoodstretch.Feltprettydarngoodconsidering15hourflight!
Redwine+TylenolPMworks!!

Iliketorunafeweasymilesafteralongflighttostretchmylegsout.Itriedthe
classictravelersconcoctionoftwoTylenolPMandaglassofredwinetoseeifit
wouldhelpmesleepabitontheflight,anditactuallydidthetrick.

Tuesday,February14,2012 7miles
32minuteseasy+3x150mstrides.2milecooldown+lifting.Feltmuchbetterafter
strides.
AnothersoloValentinesDay!Thelonelinessofthelongdistancerunner

Wednesday,February15,2012 8miles
AM:3milewarmup.8x400m@69,67,66,65,63,66,65,63.300m@38.9,200m
@25.2milecooldown.

PM:20minuteswim.

Thursday,February16,2012 5miles
Hilly.40minuteseasy.

Friday,February17,2012 3.5miles
20minutewarmup.3xpreracestrides(100mfloat,150mgearchange,100mfloat).
2lapcooldown.Feltprettygood!

Thisismytypicalpreraceday.Iliketodoagoodwarmupandthenthrowmyspikes
28
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

on.The100mfloatsareatracepace,andItrytopracticegoodrunningform.The
150mgearchangesimulatesmakingormatchingamoveinthemiddleofaslow,
tacticalrace.

Saturday,February18,2012 8miles
AM:10minutejog+drills.
PM:FinishedsixthintheSydneyTrackClassic800mwithatimeof1:47.44.Out
slow,movedupwellonhomestretch.Inaboutthirdplacewith100mtogo.Nokick!
Needmorespeedwork.

Thiswasareallypoorseasonopenerforme.Iranthefirst700mexactlyasplanned,
butwhenIwenttoclosehardinthelast100m,Iranoutofsteam.

Sunday,February19,2012 10miles
Ran65minuteswithLachieandWillLeer.Averaged6:30sfor10miles.
Abitquickforoneofmylongruns.

WEEKTOTAL: 45.5miles

###

Monday,February20,2012 7miles
AM:7mileseasy+strides.
PM:Lift@NSWIS.

IdrovetotheNewSouthWalesInstituteofSporttoliftwithLachlan.Greatfacility.
TheAussiesREALLYlovesport.

Tuesday,February21,2012 7miles
AM:3milewarmup.4x800mwith2minuterecoveries.Ran2:20,2:15,2:19,2:14.
Jogged8minutes.6x200mwith2minuterecoveries.Ran25.8,25.5,25.1,24.5,
24.6,24.1.1milecooldown.Feltgoodtodospeedagain!

PM:30minuteswim.

Iloverunningquick200s.Especiallyinwarmweather!

Wednesday,February22,2012 10miles
AM:6mileseasy+lifting.
29
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

PM:4miles.

Thursday,February23,2012 7miles
AM:3milewarmup.8x300mwith1minutejoggingrecoveries.Ran45.5,44.5,45.2,
44.6,44.4,44.0,43.0,41.2.2milecooldown.Veryhot.SwamatWarriewoodBeach
afterward.

PM:20minuteswim.

Sydneyhassomeincrediblebeaches,butWarriewoodwasmyfavorite.Very
therapeutictoplayinthewavesforafewminutesafterahardtracksession.

Friday,February24,2012 10miles
AM:6mileseasy.
PM:4mileseasy.

Saturday,February25,2012 9miles
60minuteseasyaroundNarrabeen.Feltprettydamngood!

Narrabeenisanincredibleplacetotrain.Thereisanice6miletrailloopnexttoan
8lanetrackwithaweightroom,alljustafewmilesfromthePacificOcean.

Sunday,February26,2012 6miles
3milewarmup.2x150mfast.400min50.1.Rest8minutes.400min49.5.Rest8
minutes.2x150m.

Thiswasabrutalworkout.Thisiswhatwewouldcallaspeedendurancesession.
Essentially,itstryingtoruntwo400sasfastaspossible.49sareOKforthistimeof
year,butcomesummerIwouldwanttoberunningfaster.

WEEKTOTAL: 56miles

###

Monday,February27,2012 6miles
42minuteseasy.Feltsorefromyesterday.

Tuesday,February28,2012 10miles

30
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

AM:45minuteseasy+lifting.
PM:30minuteseasy.

FeltOKintheAM,terribleinthePM.

Wednesday,February29,2012 6miles
2.5milewarmup.2x600m@1:40,1:30.2x400m@65,63.1x300m@39.1.
2minuterecoveriesaftereachrun.Feltterribleoneverything,especiallythe300m.

Thursday,March1,2012 0miles
TraveledtoMelbourne.

MysecondandfinalraceinAustraliawasinMelbourneanincrediblecitythatIhad
thepleasuretotraininforfiveweeksduring2011.

Friday,March2,2012 4miles
Prerace.25minuterun.3x100mstrides.2lapcooldown.Feltprettyshittystill.

IwasnervousabouthowtiredIfeltthisclosetoarace.

Saturday,March3,2012 7miles
AM:10minuteshakeoutjog.
PM:RaceinMelbourne.Worstraceever.Flatfromthegun.Longcooldown.

NormallyIwouldwritemytimeandplaceinmylog,butIwassodisappointedin
myselfthatIdidnot.(Iran1:48.xxforsixthinthe800m).Iwaswonderingwhatwas
wrongwithme.Iwasupset,andusuallywhenImupsetItrytorunitout.

Sunday,March4,2012 0miles
Hungover.SurfedinJanJoc.

Ifrunningisthehealthywaytoworkthroughdepression,drinkingistheunhealthy
alternative.Surfingisacurefordepressionandhangovers,andJanJocisa
beautifullittlesurftownaboutanhouroutsideMelbourne.Iamfortunatetoknowthe
Clarkefamily,whohavebeengraciousenoughtohostmethereforafewnights
overthelastfewyears!

WEEKTOTAL: 33miles
31
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

ThoughthetraininginAustraliawasgreat,myfriedlegsfromearlyFebruaryhad
neverfullyrecovered,aswasapparentinmytwodisappointingraces.

###

Monday,March5,2012 0miles
FlewfromMelbournetoSanAntonio.

FlewtoTexas(asopposedtoOregon)tospendtimewithmygirlfriendatthetime,
MaggieVessey.

Tuesday,March6,2012 0miles
Restfromcrazyjetlag.

Wednesday,March7,2012 3miles
Easy3miles.Gotabitofpopback.

Thursday,March8,2012 5miles
Easy35minutes.

Friday,March9,2012 5miles
Freezingrain.Intendedtorun7miles,buttoocold.

Thiswasareallycoldrun.ItstartedoutOK,butthenafreezingrainhitthatforced
metocutitshort.

Saturday,March10,2012 8miles
EasyhourinSanAntonio,Texas.

Sunday,March11,2012 0miles

WEEKTOTAL: 21miles

Itypicallytakeadownweeklikethisafterawinterseason.Itsagoodwayto
preparethebodyandmindfortheintensetrainingofthespringseason.Imadean
interestingnoteattheendofthisweekthatread70smaybetoomuchforme.How
many60scanIget?Icanrunfaston60swith2liftsand2swims.Thiscomment
showsthatIwasbeginningtounderstandtheleveloffatiguethatIhadtraveledto
32
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Australiawith.Thenumbersrefertoweeklymileage.Thoughmyidealweekis70
miles,mybodycannothandle70sbacktoback.60milesperweekisprobablya
bettertargetforme.

###

Monday,March12,2012 7miles
Ran50minuteseasy+lifting.Feltprettygood.

Tuesday,March13,2012 8miles
AM:WorkoutatHaywardField.3milewarmup.15x200@28,32,30,30,29,29,29,
29,29,28,28,28,28,27,27with60secondrecoveries.2milecooldown.FELT
GREAT!!

PM:20minuteswim.

CoachwasbrilliantingivingmethisworkoutfirstafterIdcomebackfrommybreak.
ItsthekindofworkoutthatIshouldbeabletodestroy.Iobviouslyfeltquitegoodin
thisone,andImsureithelpedrestoresomeconfidence.Also,appearsthatthe
downweekputsomefreshnessbackinmylegs.

Wednesday,March14,2012 7miles
7mileseasy+lifting.

Thursday,March15,2012 10miles
10mileloopwith4miles@5:30paceinthemiddle.Wassupposedtogo5miles,
butnotfitenough.

Thisentrysurprisesmealittlebit.Ishouldbefitenoughtorun5milesat5:30
min/milepacemostdaysoftheyear.Icouldhavebeentiredfromthe200son
Tuesday.

Friday,March16,2012 6miles
42minuteseasy.

Saturday,March17,2012 11miles
2.5milewarmup.3x5minutesONwith3minuterecoveries.2x2minutesONwith
2minuterecoveries.2.5milecooldown.FeltGREAT!

33
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

CoachhadmerunaminutesworkoutformyfirstsetoflongintervalsafterIgot
backfromAustralia.TheONminuteswereprobablycloseto5:00/milepaceand
therecoveryminuteswerecloseto7:00/milepace.

Sunday,March18,2012 4miles
Recoveryjog.ToohungoverfromSt.Pattys.

Igetterriblehangovers.YoudthinkIdhavelearnedmylessonbynow,butthose
damngreenpintsgetmeeveryyear.

WEEKTOTAL: 53miles

###

Monday,March19,2012 11miles
AM:7mileseasy+lifting.
PM:4mileseasy.
Tuesday,March20,2012 6miles
Easy42minutesbeforetraveltoFlagstaff.

Flagstaff,Arizona,isthepreferredaltitudetraininglocaleformanyeliterunners,and
theOTCElitetrytomakeatripupthereeveryspring.Thecityislocatedatan
elevationof7,000feet.Somepeoplewouldarguethataltitudetrainingisnt
necessaryforahalfmiler,butImaintainthatitismandatoryforanyathleteaspiring
toimprovecardiovascularstrengthandefficiency.

Wednesday,March21,2012 8miles
AM:30minuteseasy.
PM:30minuteseasy.

Thursday,March22,2012 8miles
5mileseasy.10x100mstrides.0.5milecooldownbacktovan.

Thefirstfewrunsataltitudearealwaysalittletough.Thestrideshelptoshockthe
systemabitandletitknowitstimetostartmakingmoreredbloodcells!

Friday,March23,2012 7miles
2milewarmup.6x2minutesonwith2minutejoggingrecoveries.2milecooldown.

34
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Saturday,March24,2012 10miles
AM:7miles.
PM:3miles.

Sunday,March25,2012 8miles
Mailboxesrun:60minuterunwitha15minutepickup.

MailboxesiswhatwecalladirtroadthatwerunonupnearLakeMary,outside
Flagstaff.TheweirdBritishkidsontheteamcallitletterboxes,andwemakefunof
themalotforthat.

WEEKTOTAL: 56miles

###

Monday,March26,2012 10miles
AM:6mileseasy+lifting.
PM:4mileseasy.

Tuesday,March27,2012 11.5miles
AM:2milewarmup.4x3minuteswith2minuterecoveries.10x70secondswith
90secondrecoveries.2milecooldown.Covered7.3milesonthefartlek.

PM:swim.

FartlekisaSwedishtermthatliterallytranslatestospeedplay.Itiswhatwe
runnerscallacontinuousrunwithintervalsmixedin.HereIwasabletocover7.3
milesduringmy45minuterun,whichmeansthatIaveragedjustover6:00/mile
pacefortherun.Notbadat7,000feet!NoticethatIdidntputdownhowlongIswam
forintheevening.Swimmingisoutrageouslydifficultataltitude,andImusually
unabletoswimcontinuouslyandoptfor100mintervalswithplentyofrestinstead.

Wednesday,March28,2012 8miles
Easyrun+strides+lifting.

Thursday,March29,2012 12miles
AM:2milewarmup.30minutepacerunaveraging6:02min/mile.1.5mile
cooldown.

35
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

PM:Ladderhillrepeats.150m,120m,100m,120m,150m,150m,120m,100m,
120m,150m.

Thisisatoughday.Thepaceruninthemorningmakesthelegsprettyheavyand
tired.Afteralongnapintheafternoon,wecomebackandswitchsystems.Thehill
wedidthisworkoutonisprettysteep,andtheathletesIworkedoutwithareallquite
competitive.Icouldbarelywalk
afterthisone.

Friday,March30,2012 5miles
5milesatapproximately8minutepace.

Justtryingtoputoneleginfrontoftheotherafteryesterdaysworkout.Iveread
manystudiesthatsuggestthatareallyeasyrunisamoreeffectiveformofrecovery
thanjustplaintakingtimeoff.

Saturday,March31,2012 7miles
AM:2.5milewarmup.3x(4x300m).Ran45,44,45,43,44,43,44,44,42,42,43,
41.Feltprettygood.Almostdiedafterthelastone!

Ididntwritedowntherecovery,butIrememberthisworkoutvividly.Wetook60
secondsofwalkingrecoverybetweentheintervalsanda4minutewalkingrecovery
betweenthesets.WeranthisworkoutattheNorthernArizonaUniversitytrack,and
itwasthefirsttimeintheseasonthatIfeltIwasreallystartingtogettingtrackready.
Iwenttothewellonthelastinterval,threwmybodytothetrack,andgaspedfor
oxygeninthethinmountainair.

Sunday,April1,2012 10miles
Wokeupveryhungover.Waitedtillabout5PMtorun70minuteseasy.
WillIneverlearn?

WEEKTOTAL: 63.5miles

###

Monday,April2,2012 11miles
AM:7.25miles(7mileseasy+4x100mstrides)+lifting.
PM:3.75mileseasy.

36
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Tuesday,April3,2012 10miles
AM:2milewarmup.4x5minuteswith3minutewalkingrecoveries.6x200mfastwith
2minutewalkingrecoveries.2milecooldown.

PM:25minuteswim.

Wednesday,April4,2012 8miles
Easyhourrun+lifting.EXHAUSTED.

Thursday,April5,2012 11.5miles
AM:2milewarmup.4milepacerun.2milecooldown.
PM:2milewarmup.6x100mstrides.1milecooldown.

Friday,April6,2012 5miles
40minuteseasy.

Saturday,April7,2012 7miles
AM:InSedona.3milewarmup.3x(3x400)with1minuterecoveries.4minute
recoveries
betweensets.Ran62,59,60,60,59,56,61,61,PULLED.2milecooldown.TIRED.

PM:30minuteswim.

The400sweresupposedtogetprogressivelyfaster.However,Istruggledwiththe
paceandwasunabletoaccelerateonmylastsetandwasthereforepulledfrom
thelastinterval.AnotherwisemovebyCoachRowland.Alsoofnote:thisworkout
wasdoneinSedona,whichisatanelevationof4,500feet.TheproximityofSedona
toFlagstaff(a45minutedrive)isanotherreasonthatwelovethisareaforaltitude
training.

Sunday,April8,2012 0miles
HikedMt.Elden.6,800ft.uptosummitat9,300ft.LegsDONE!

SometimesIliketodoalonghikeinplaceofmylongrun.Thiswasalotofvertical
todoonmyalreadytiredlegs.Itwasverybeautifulhike,though,anditleftme
feelingmentallyrefreshed.

WEEKTOTAL: 52.5miles
37
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

###

Monday,April9,2012 6miles
5milejog+lifting+4x150mstrides.

Tuesday,April10,2012 8miles
AM:2milewarmup.8x2minuteswith2minuterecoveries.2milecooldown.

PM:1500mswim.

Imusuallyabletocover1500minabout30minutes.Thisisjustaneasyswimused
forrecoverypurposes.

Wednesday,April11,2012 6miles
45minuteseasy+lifting.

Thursday,April12,2012 9miles
AM:2milewarmup.5x1milewith1minuterest.Averaged5:25.Faststrides:60m,
80m,100m,120m,150m.2milecooldown.

PM:1500mswim.

Friday,April13,2012 6miles
45minuteseasy.

Saturday,April14,2012 6miles
45minuteseasy.WassupposedtogotoSedona,butgotsnowedin.

AdrawbackofspringtraininginFlagstaffisthatyousometimesgetsnowedin.The
snowusuallymeltsoffinadayortwo.Stillmanagedtogetaneasyruninthrough
theblizzard.

Sunday,April15,2012 6miles
2milewarmup.1000m@2:42,rest4minutes.800m@1:59,rest3minutes.600m
@1:30,rest2minutes.400m@53.8,rest90seconds.200m@24.9.Done.2mile
cooldown.GREATworkout.Threwdown.LegsfeltFRESH!

Thisisoneofmyfavoriteworkouts.Itisallveryhighqualitywithlotsofrest.Therest

38
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

decreasesasthedistancedoes,whichisdifficultbutmanageable.Thisworkoutwas
runinSedonaandgavemeatonofconfidenceaboutmyfitness.

WEEKTOTAL: 47miles

###

Monday,April16,2012 9miles
60minuteseasyatWalnutCreek.Niceday,feltgood.

WalnutCreekisabeautifulwildernessareanexttowherewewerelivinginFlagstaff.

Tuesday,April17,2012 7miles
Easy48minutes+lightlifting.InBoise

OurtimeinFlagstaffhadcometoanend.IstoppedoffinmyhometownofBoiseto
visitmyparentsbeforetravelingtomynextrace.

Wednesday,April18,2012 9miles
3milewarmup.4x200m@29with200mjoggingrecoveries.4x3minutesat
1:121:15400mpacewith90secondrecoveries.4x200m@27with200mjogging
recoveries.2milecooldown.

Thursday,April19,2012 6miles
40minuteseasy.

Friday,April20,2012 4miles
20minuteseasy+3x100mstrides.2lapcooldown.

IranthispreraceworkoutinBoisebeforeflyingtoKansasfortheKURelays.

Saturday,April21,2012 8.5miles
AM:1mileshakeout.
PM:3milewarmup.Raced1mile@KURelays.Ran4:01.57for4thplace.

Ranverytimidly.Closedin55.SOmuchleftattheend.LegsfeltGREAT!
Ifeltverygoodgoingintothisrace,butIwasstillabitnervousaboutmyfitnessafter
mydisappointingracesinAustralia.Threemenbrokeawayfromthepackearlyon,
andnoone(includingmyself)wantedtodotheworktocatchthem.Iwasableto

39
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

outkickallofthecompetitorsinthechasepack.Iwasdisappointedinmyselffor
beingsotimid,butIgainedalot
ofconfidencebecauseofhoweasythe4:01milefelt.

Sunday,April22,2012 10miles

WEEKTOTAL: 53.5miles

Monday,April23,2012 10miles
AM:6miles+lifting.
PM:4miles.

Tuesday,April24,2012 10miles
AM:3milewarmup.4x1000mwith2minuterecoveries.Ran3:09,3:00,2:55,2:53.
2x(500m,300m,200m)withnextintervalrecovery.Ran72,43,28,66,41,25.
2milecooldown.

PM:20minuteswim.

Wednesday,April25,2012 10miles
AM:6miles+lifting.
PM:4miles.

Thursday,April26,2012 6miles
AM:6mileswitha15minutepickupinthemiddle.
PM:FlewtoPhilly.

Ifeltreallygoodonthisrundespitehavetowakeupreallyearlytosqueezeitin
beforeflyingtoPhiladelphiaforthePennRelays.

Friday,April27,2012 4miles
20minutewarmup.2x200m@25seconds.5minutecooldown.

Saturday,April28,2012 8miles
20minutewarmup.Raced800monDMR@Penn.Through400min49.5,1:43.9
split.FeltAMAZING.25minutecooldown.(WatchInterviewfromFloTrack)

IwasnotsuperexcitedaboutcompetingatthePennRelaysthisyearbecauseit

40
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

wasanOlympicyearandthetravelfromEugenetoPhiladelphiaisnevereasy.I
decidedthatifIwasgoingtogotothetroubleofgettingthere,Iwasgoingtorunas
hardasIcould.49.5ismyfastest400msplitever(Iwasrunningthedistance
medleyrelay,sotherunningstarthelped!),andwhentheannouncerreadmysplit,
myjawdropped.AsIwascoolingdown,IwasnervousthatIwastoofit,tooearlyin
theseason.WhenIchattedwithmysportspsychologist,JeffTroesh,wedecided
thatmaybeitwasntthatIwastoofittooearly,butratherthatallthehardwork
leadinguptothispointwaspayingoffandIwasabouttohavethebestseasonof
mylife.Itriednottooverthinktheperformanceafterthat.

Sunday,April29,2012 11miles
77minuterunafterLONGtravelbacktoEugene.Still,legsfeltGREAT!

Youonlygettofeelthisgoodaftercomingdownfromamonthataltitude.Itsavery
surrealfeeling.Itsalmostscaryhowgoodyoufeelrunningatsealevel.

WEEKTOTAL: 59miles

###

Monday,April30,2012 10miles
AM:6miles+lifting.
PM:4miles.RightAchillessore.

OneofthereasonsthatIdislikelongtravelwhenImracingisthatitleavesmylegs
abitswollen,whichinturnleadstosoreconnectivetissue.

Tuesday,May1,2012 9.5miles
AM:3milewarmup.3x1milewith3minuterecoveriesin4:55,4:46,4:44.2x800m
witha2minuterecoveryin2:17,2:15.2milecooldown.RightAchillestookalittle
whiletowarmup.Fineafterfirstinterval.OKafterworkout.Lotsofice.

PM:30minuteswim.Feltgoodinthepool!

Wednesday,May2,2012 10miles
AM:6miles+lifting.
PM:4miles

41
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Thursday,May3,2012 7miles
AM:3x(4x200m)with30secondsrestbetweenintervals,4minuterestbetween
sets.200sin27.2milecooldown.

PM:30minuteswim.

Friday,May4,2012 7miles
50minuteseasy.

Saturday,May5,2012 10.5miles
3milewarmup.5milepacerunwithmile4easyandmile5hard.Ran5:26,5:26,
5:15,5:37,5:03.2milecooldown.

Fivemilesisafairlylongpacerunformeatthispointintheseason,andsometimes
CoachRowlandhasmebreakitupmentallybyeasingoffonthefourthmile,which
allowsmetocollectmyselftopushhardonthefifth.

Sunday,May6,2012 10miles
68minutesmoderate.

WEEKTOTAL: 64miles

###

Monday,May7,2012 6miles
42minuteseasy+lifting.

Tuesday,May8,2012 8miles
AM:3milewarmup.1000min2:30,rest6minutes.800min1:51,rest8minutes.
600min1:22.DONE.3milecooldown.

PM:25minuteswim.

Thisisareallygoodworkoutforme.JustthreeFASTintervalswithalotofrest.
CoachRowlandaskedmetorunthe800min1:54,butmyteammateChris
Thompsonwasrunningthatintervalwithmeandwasrightonmyheels.Iwas
terrifiedthata10,000mrunnerwasgoingtoshowmeupinan800m!

42
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Wednesday,May9,2012 6miles
AM:6miles+lifting.
PM:30minutespinbike.

Thursday,May10,2012 9miles
AM:3milewarmup.3milepacerunatAmazontrail(5:20,5:15,5:03).4x200m@
27with200mjog.2milecooldown.

PM:30minuteswim.

Friday,May11,2012 6miles
Easy42minutesfollowedbyfishing+surfing.

Saturday,May12,2012 9miles
3milewarmup.5x800monAmazontrailwith2minuterecoveries.Ran2:19,2:15,
2:15,2:15,2:15.3x500monSouthEugeneHStrackwith5minuterecoveries.Ran
70,69,67.2milecooldown.

Aniceworkout.Goodcombinationofbaseworkandspeedendurance.

Sunday,May13,2012 9miles
Easy65minuteswithPNutandJMac.

NicerunwithIanCroninandJordanMcNamara.

WEEKTOTAL: 53miles

###

Monday,May14,2012 7miles
AM:40minuteseasy+lifting.
PM:FlewtoLA.

Tuesday,May15,2012 7.5miles
3milewarmup.10x200mwith200mjoggingrecoveries.Fastslowalternatingfast
@25,slow@29.2milecooldown.Feltgood.

RanatUCLA.IhadaracedownatOccidentalCollegelaterthisweekandflewdown
afewdaysearlyforafewmeetingsandtovisitfamily.ThiswasthefirsttimeIhad
43
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

everbeenonUCLAscampus,andIwasveryimpressedbythefacilities.Ihadthe
honorofbeingtimedbythe800mAmericanRecordholder,JohnnyGray,inthis
workout.

Wednesday,May16,2012 0miles
OFF
Icouldfeelabitofacoldcomingonthisdayandwasnervousthatitcouldaffectmy
raceonFriday.Idecideditwouldbebetterformetotakethedayoffandjustrest.

Thursday,May17,2012 4miles
22minuteseasy.100mstride,200mstride,100mstride.3lapcooldown.

Friday,May18,2012 8miles
AM:8minutejog+stretch.
PM:3milewarmup.1500mracein3:36.04.NEWPERSONALBEST!!Finished2nd
toNateBrannen.20minutejogcooldown.(WatchRaceonFloTrack)

Ifeltreallygoodwarmingupforthisrace.Iknewthatthiswasprobablygoingtobe
myonly1500moftheyear,andIREALLYwantedtosetanewpersonalbest.Iwent
outrightbehindtherabbitin56secondsforthefirst400m.ThoughIwas
disappointedthatIdidntwintherace,Iwasveryhappytoshave2secondsoffmy
besttime.

Saturday,May19,2012 0miles
6AMflighttoSaltLakeCityforMelaleucaappearance.

IwassoampedupfrommyraceandhadtobeintoLAXsoearlythatIjuststayed
upthroughthenight.Igotaboutanhourofsleepontheflightandthenhadtohelp
outataMelaleucaconvention.Melaleucaisagreatcompanythathasbeenagreat
partnerduringmyprofessionalcareer,soIwantedtobetheredespitethetough
travelaftertherace.

Sunday,May20,2012 10miles
RantheValleyRiverCenterloopeasy.FeltSOgood!

WEEKTOTAL: 36.5miles

Imadetwonotesinmyrunninglogfollowingthisweek.Thefirstwasanarrow
pointingtotheweeklymileagetotalreadingwithaPBthough!!ThisshowsthatI
44
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

wasdisappointedwiththefinalweeksmileage,butIrealizedthatitwasworthitfora
newpersonalbestinthe1500m.ThesecondnoteIwrotedownwasLASTWEEK
ADDINGUPMILEAGE.Thissecondnoteisagreatlookintowheremymindwasat
thispointintheseason.Aroundthistime,Icouldseethatmyweeklymileagewas
goingtosufferduetothefactthatworkoutsweregettingmoreracespecificandthat
Iwastravelingandracingmore.

Itsdifficulttogofrombeingsofocusedongettingtoacertainmileageattheendof
theweektofocusingonsimplyfeelinggoodforthesessionsandkillingworkouts.
FormetogetracereadyIhavetomakethismentalswitch,andIdidsobyceasing
toaddupmymileageattheendofeachweek.Ihavesubsequentlygonebackand
addedupthemileage.

###

Monday,May21,2012 9miles
AM:3milewarmup.3x5minuteswith3minutejoggingrecoveries.(Through1Kin
3:04).2x2minuteswith2minutejoggingrecoveries.2milecooldown.

PM:30minuteswim.

Tuesday,May22,2012 7miles
7miles+lifting.

Wednesday,May23,2012 7miles
AM:3milewarmup.400min50.9,rest1minute,200in24.7,rest8minutes,400m
in49.7,rest1minute,200min25.3.3milecooldown.

PM:30minuteswim.

Thisisafantastic800mworkout.Verydifficulttohitpaceonthe200mafteranearly
alloutquartermilesprint.

Thursday,May24,2012 10miles
AM:6mileseasy+lifting.
PM:4mileseasy.

Friday,May25,2012 6miles
45minuteseasy.

45
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Saturday,May26,2012 10miles
3milewarmup.3milepacerun(onfeel).10x200mwith100mjoggingrecoveries.
2milecooldown.

WhenCoachtellsmetorunapacerunonfeel,Iditchmywatchandjustgofora
steadyrun.Thispaceisusuallyjustatouchbelowmythresholdpace,andatthis
timeofyearIwouldestimatemypacetobenear5:20/mile.

Sunday,May27,2012 9miles
65minuteseasy.

WEEKTOTAL: 58miles

###

Monday,May28,2012 7miles
3milewarmup.150min16.5,rest4minutes.200min22.6,rest5minutes.150min
16.5,rest6minutes.300min36.1,rest7minutes.150min16.5.3milecooldown.
Straightovertothepoolfora25minuteswim.

Thisisatruesprintworkoutforme.Lotsofrest,butrunningreallyfastintervals.I
crossedthelineafterthe200mandsaw22.6onmywatch,andIdidntbelieving
whatIwasseeing.IhadtoconfirmwithCoachRowlandthathehadmethatfastas
well.Thiswasaholidayandthepoolwasclosingearly,soIwasforcedtogostraight
tothepoolformyswimratherthangivingmybodyacouplehourstorecoverfirst.I
wasEXHAUSTEDtherestoftheday.

Tuesday,May29,2012 7miles
50minuteseasy+lifting.

Wednesday,May30,2012 8miles
AM:3milewarmup.5x600m@(1:39,1:40,1:40,1:39,1:41)with90second
recoveries.2x200m@27,25.2milecooldown.

PM:25minuteswim.

Thursday,May31,2012 0miles
OFF.Caughta20poundspringer!(WatchKVALNewsSpot)
46
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Alocalnewschannelhadaskediftheycouldfilmmefishingforasegmentthey
weredoingaboutwhatlocalOlympiansdidwhentheywerenttraining.Iwas
hesitanttotakethedayofftwodaysbeforethePrefontaineClassic,butitpaidoff!

FridayJune1,2012 4miles
3milewarmup.3xStrides.100m,150m,100m.2lapcooldown.Feltkindofflat.

SaturdayJune2,2012 7miles
3milewarmup.Raced800matPrefontaineClassic.Ran1:44.32forthirdplace.
2.5milecooldown.(WatchRaceonRunnerSpace.com)

Notabadrun.Certainlyabigimprovementfrommylast800mrace!

Sunday,June3,2012 12miles
84minutes.

WEEKTOTAL: 45miles

###

Monday,June4,2012 10miles
AM:45minutes+lifting.
PM:4mileseasy.

Tuesday,June5,2012 10miles
AM:3milewarmup.4x1milewith2minuterecoveries.Ran5:00,4:59,4:49,4:43.
Jogged2laps,ran2lapsofjogthebends,stridethestraights.2milecooldown.

Joggingthebendsandstridingthestraightsisanicewaytoflushoutthelacticacid
builtupduringthemilerepeats.

Wednesday,June6,2012 5miles
AM:upearlytofilmwithTheInsider.
PM:DrinkswithParisHiltonattheBeverlyHillsHotel.

Haha,OK,soImnotgoingtopretendlikethisisjustastandardentry.ButIdid
writeitintherunninglog,soitmustbeincluded.Whereasdoinganinterviewwitha
newsshowisntthatnewtome,gettingdrinkswithawellknowncelebrityis.This
47
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

wasauniqueexperienceandamuchneededdistractionleadingintotheOlympic
Trials.DefinitelytookmymindoffofracingforaspotontheOlympicteamforalittle
while!ShotdowntoLAforliterally24hoursandthenbacktoEugenetorefocus.

Thursday,June7,2012 7miles
AM:3milewarmup.6x100mgoingthroughgears.400min50,rest6minutes.300m
in36,rest6minutes.200min23.6.3milecooldown.

PM:25minuteswim.

Prettygoodsprintworkoutforme.Goingthroughthegearsmeansaccelerating
anddeceleratingwhilestridingoutona100mstraightaway,shiftingspeedabout
every20meters.

Friday,June8,2012 10miles
AM:6miles+lifting.
PM:25minuteswim.

Saturday,June9,2012 8miles
AM:3milewarmup.5x800m+2x200mallontrail.2minuterecoveryaftereachrun.
2milecooldown.

PM:KayakedinthePacificOcean.

IgrewupwhitewaterkayakinginIdaho,andsometimesItakemyboatoutto
Florence,Oregon,toplayinthewaves.

Sunday,June10,2012 6miles
45minuteseasy.

WEEKTOTAL: 56miles

###

Monday,June11,2012 9miles
AM:2mileseasy.
PM:3milewarmup.600mtimetrial.Fromstandingstartin1:13.9.3milecooldown.

Idida600mtimetriallikethisbeforethe2008OlympicTrials,andIwantedtodoit
48
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

againthisyear.In2008Iranthe600min1:14.5.AfterthistimetrialIwasextremely
confidentthatIwasinthekindofshapenecessarytomakethe2012OlympicTeam.

Tuesday,June12,2012 7miles
65minuteseasy.

Wednesday,June13,2012 10miles
AM:45minutejog+lifting.
PM:30minutejog.

Thursday,June14,2012 6miles
AM:6mileseasy.
PM:Steelheadfishing.

Friday,June15,2012 8miles
AM:3milewarmup.8x200malternatingfastslow.Fastin24,slowin28.3mile
cooldown.

PM:25minuteswim.

Saturday,June16,2012 6miles
Easy40minutes+hurdledrills.

Sunday,June17,2012 8miles
3milewarmup.3x100mstrides.2milepacerunin9:53.3x100mstrides.2.5mile
cooldown.UpatBlueRiver.FeltTERRIBLE!

IranthisworkoutonabeautifultrackaboutanhoureastofEugeneinalittletown
calledBlueRiver.IwassurprisedbyhowsoreandtiredIwas,giventhatthe
OlympicTrialswereonlyafewdaysaway.

WEEKTOTAL: 54miles

###

Monday,June18,2012 5miles
36minuteseasy+lifting.

49
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Tuesday,June19,2012 8miles
3milewarmup.2x600m@1:38.2x400m@62.1x300m@36.3milecooldown.

Ididntwritedowntherecoveryhere,butIwouldguessthatitwas200mwalk/jog.A
relativelyeasyworkouttoprepmefortheTrials.

Wednesday,June20,2012 0miles
Swamfor12minutesatAmazonpool.

Iliketotakeoffthedaythatis48hoursbeforearacejusttoletmylegsreally
freshenup.Iwentforaquickswimmoretohavesomethingtodoandpassthetime
thanasaworkout.

Thursday,June21,2012 4miles
20minuteseasy+3x100mstridesinspikes.

Friday,June22,2012 5miles
2milewarmup.WonOlympicTrialsprelimsin1:46.8.2milecooldown.

Thiswasafairlystraightforwardfirstround.Iexpectedthatitwouldtakeasub1:47
toadvancetothesemifinals.

Saturday,June23,2012 5miles
2milewarmup.FinishedsecondinmyOlympicTrialssemifinalwithatimeof1:46.8.
2milecooldown.

IknewthatthetopthreefinisherswouldadvanceAutomatically,soIwasOKwith
notwinningthisraceandsavingmyenergy.Iwasalittlesurprisedthatthisracedid
notgofaster.

Sunday,June24,2012 3miles
24minuteseasy+drills.10minutesinWillametteRiver.

ThisistheoffdaybeforetheOlympicTrialsfinal.Ididntwanttotaketheday
completelyoff,soIwentforaquickjogandicedmylegsintheriverbymyhouse.

WEEKTOTAL: 30miles

50
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

###

Monday,June25,2012 4miles
AM:7minuteseasy+drills.
PM:2milewarmup.Won2012OlympicTrialsin1:43.92!!(WatchviaYouTube)

IwasverysurprisedthatIwasabletodipunder1:44inthefinalandecstaticthatI
hadmademysecondOlympicTeam.

Tuesday,June26,2012 0miles
OFF

DefinitelyneedacoupledaysoffaftertheOlympicTrials.Mentallyandphysically,I
neededtherest.

Wednesday,June27,2012 0miles
HikedforacouplehourswithSeanandChiarawithweightvest.

Iwasachingforalittleexercise,butnotreadytorunyet.SeanJeffersonisagood
friendofminewhousedtorunwithmeonOTCElite,andChiaraishisbeautiful
girlfriend.

Thursday,June28,2012 7miles
Ran50minuteseasy.

Friday,June29,2012 10miles
70minuteseasy.

Saturday,June30,2012 9miles
3milewarmup.6x3minuteswith2minuterecoveries.2milecooldown.
Runningcloseto1Kpaceeffortsforthe3minuteson.Justunder5:00/milepace.

Sunday,July1,2012 6miles
45minuteseasywiththeJeffersonTwins.

WEEKTOTAL: 36miles

Monday,July2,2012 6miles
45minuteseasy+lifting
51
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Tuesday,July3,2012 10miles
AM:3milewarmup.4x1milewith2minuterecoveries.Ran4:57,4:56,4:55,4:49.
6x200min26with200mwalking/joggingrecoveries.

PM:30minuteswim.

Wednesday,July4,2012 7miles
50minuteseasy+lifting.

Thursday,July5,2012 10miles
AM:10mileswitha4milepickupinthemiddle.8x15secondstrides.
PM:30minuteswim.

Thepickupwasformiles4,5,6,and7andwascloseto6:00/milepace.

Friday,July6,2012 6miles
AM:45minuteseasy.Legsdead.
PM:Kayak@southjetty.

BacktothePacificOceanintheafternoontoplayinthewaves.Probablynotagood
ideaonthisday,consideringthatmylegsweresotired,butIknewIwasleavingfor
Europeinafewdaysandthatthiswouldbemylastopportunitytodoso.

Saturday,July7,2012 7miles
3milewarmup.8x400mwith90secondrestsforthefirst4intervals,2minuterests
forthesecond4intervals.Ran59,59,59,58,58,57.1,58.5,55.1.2milecooldown.

Sunday,July8,2012 10miles
70minutes.Tired.

WEEKTOTAL: 56miles

###

Monday,July9,2012 4miles
AM:30minuteseasy.
PM:FlewtoLondon.

52
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

Tuesday,July10,2012 4miles
30minuteshakeout.Legshurting!

Imnotsurprisedthatmylegswerehurtingafter24hoursoftravel.

Wednesday,July11,2012 10miles
AM:22minuteseasy.
PM:2milewarmup.3x100mstrides.15minutetempoat5:20/milepace.3x100m
strides.2milecooldown.

Thursday,July12,2012 10miles
AM:6miles+lifting.
PM:4miles

Friday,July13,2012 6miles
AM:3milewarmup.150msprint,rest3minutes.200min24.3,rest8minutes.300m
in36.5,rest5minutes.300min35.9,rest5minutes.300min37.0,rest5minutes.
2milecooldown.

PM:triedtoswim,Hamptonpoolclosed.

Toughmorningworkout.Myspeedwasonpoint,butthelacticacidgrabbedmylegs
onthelastinterval.Reallycouldhaveusedaswimafterthisworkouttoflushoutthe
legs,butunfortunatelythepoolwasclosed.Havetorollwiththepuncheswhen
youretrainingoverseas.

Saturday,July14,2012 11miles
AM:7mileseasy+lifting.
PM:4mileseasy.

Sunday,July15,2012 7miles
AM:3milewarmup.8x200mwith1minuterecoveries.Raninracingflats,allabout
28seconds.3milecooldown.

PM:25minuteswim.

Iraninflatsasopposedtospikes.Idnormallyspikeupforthisworkout,butCoach
musthavekeptitmorerelaxedafterThursdayssprintsession.

53
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

WEEKTOTAL: 52miles

###

Monday,July16,2012 8miles
60minuteseasy.

Tuesday,July17,2012 7miles
3milewarmup.4x800mwith2minuterecoveries.Ran2:18,2:17,2:15,2:13.
2x200min26,23.2milecooldown.

Wednesday,July18,2012 4miles
AM:30minuteseasy.
PM:FlewtoMonaco.

MonacoisabeautifulprincipalityontheMediterraneanSea.Ithasoneofthefastest
tracksintheworld,andItrytorunthereeachyearintheirDiamondLeague
meeting.

Thursday,July19,2012 4miles
20minutejog.3x100mstrides.2lapcooldown.

Friday,July20,2012 5miles
AM:10minuteseasy.
PM:Race:Monaco800m.Finishedfifthwithatimeof1:43.78.(Watch)

Iwasfuriousafterthisrace.Ijustcouldntbelievethatatimethatfastcouldonlybe
goodforfifth.Thiswasonly.02secondsawayfrommypersonalbest,andforthe
year2007(myfirstfullyearasaprofessional)itwouldhavebeenthesecondfastest
timeintheworld.Thisjustgoestoshowyouhowfarthe800mhascomeinafew
shortyears,anditwas,inhindsight,asignofthingstocomeattheLondonOlympic
Games.

Saturday,July21,2012 8miles
60minuteseasy.

Sunday,July22,2012 10miles
AM:45minutejog+lifting.
PM:30minuteseasy.
54
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

WEEKTOTAL: 46miles

###

Monday,July23,2012 9miles
AM:3milewarmup.4x5minutesatLensburywith3minuterecoveries.Firstinterval
HARD.2milecooldown.

PM:20minuteswim.

LensburyisabeautifulgrassfieldinTeddington,London,thathasaperimeterloop
ofabout1200m.Coachtoldmethathewantedmetoreallygetafteritonthefirst
intervalandthatIcouldcruisethelastthree.However,Igotabitcarriedawayand
ranthefirstonereallyhard.Ihadsomeveryheavylegsfortherestoftheworkout.

Tuesday,July24,2012 6miles
6mileseasywith4x100minspikes.TraveledtoDublin.

Ihadbeeninvitedtoracea400minIreland,anddidntwanttomissachanceto
improvemypersonalbestatthatdistance!

Wednesday,July25,2012 8miles
AM:12minuteseasy.
PM:3milewarmup.Raced400m.Ran47.45.4milecooldown.

Iwasalittledisappointedwiththistime,asmyworkoutsindicatedthatIshouldbe
abletorun46.xx.Thiswasahugeimprovementonmypersonalbestat400m,
though,anditservedasagreatsharpeningworkoutgoingintotheOlympics.

Thursday,July26,2012 8miles
60minuteseasywithCiarn.Tired.FlewtoLondon.

CiarnOLionairdisanIrishmilerandafriendofmine.Wedenjoyedacouplepints
ofGuinnessthenightbeforeandweresweatingthemoutbeforereturningtoour
baseinLondon.

Friday,July27,2012 6miles
55
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

AM:45minuteseasy+pillars.
PM:OpeningCeremonies!!

Pillarsarebasicexercisesusingonesownbodyweight.Theyarepartofmy
typicalliftingday.IspecificallymentionthemherebecauseIdidntdotheotherparts
ofmytypicalliftingprogram.ThiswasbecauseIhadtheOpeningCeremoniesthat
night,whichisanincredibleexperience,butalsoveryphysicallytaxingasyoureon
yourfeetforclosetosixhours.

Saturday,July28,2012 9miles
3milewarmup.2x(3min,2min,1min)withequaljogrecovery.2milecooldown.Legs
sore!

MylegswerescreamingallnightaftertheOpeningCeremonies.

Sunday,July29,2012 4miles
Feltprettysickallnight.Ran4milesreallyslow.Dizzy.

IwokeupinthemiddleofthenightandcouldntfallbacktosleepbecauseIfeltso
nauseated.ImnotsurewhereIpickedupthebug,butitwasanunfortunatesetback
soclosetomyfirstroundattheOlympicGames.Fortunately,CoachRowlandwas
unfazedandadjustedmyworkoutstoallowmetorecover.

WEEKTOTAL: 50miles

###

Monday,July30,2012 6miles
Stillrecovering.6mileseasy.

Tuesday,July31,2012 10miles
AM:6mileseasy+lifting.
PM:4miles.

Wednesday,August1,2012 8miles
AM:3milewarmup.5x200min25secondswith2minuterecovery.Rest4minutes.
2x300min37.5,38.0with2minuterecoveries.Rest5minutes.400min52.5.2mile
cooldown.

56
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

IcouldntbelieveCoachRowlandhadgivenmesuchatoughworkoutsoclosetomy
Olympicraces.Ifeltgreatrunningthe200s,andIthoughtmaybeIwouldbeableto
getthroughtheworkoutwithouttoomuchtrouble.However,the300sputatonof
lacticacidinmylegsandIwasonlyabletoruna52onthelastinterval.Iwas
furiousthatIcouldntgosub50andfrustratedwithCoachRowlandbecauseI
thoughthehadoverworkedmeandthattheworkoutwouldaffectmyOlympic
performancenegatively.Iwasquitewrong.YetanotherexampleofCoach
Rowlandsbrilliance.

Thursday,August2,2012 7miles
49minuteseasy+lifting.

Friday,August3,2012 8miles
3milewarmup.2x600min1:38,1:38.2x400min63.1x300min36.5.2mile
cooldown.

Myfavoritepreraceworkout.200mwalking/joggingrecoveriesforeverything.Allrun
inflatsexceptforthe300m,whichwasruninspikes.

Saturday,August4,2012 0miles
OFF.

Sunday,August5,2012 4miles
20minuteswarmup.3x100mstrides.2lapcooldown.

WEEKTOTAL: 43miles

###

Monday,August6,2012 5miles
2milewarmup.Racedtheprelimsatthe2012OlympicGames.Finishedfirstwitha
timeof1:45.91.10minutecooldown.

Iwasextremelynervousforthisfirstround,butsoexcitedthatmyturntocompete
hadfinallyarrived.Idrewaverytalentedheatandwasnotsurprisedthatittooka
timethisfasttoadvancetothenextround.

Tuesday,August7,2012 6miles
AM:8minuteshakeoutjog+lightstretch.
57
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

PM:2milewarmup.Racedsemifinalatthe2012OlympicGames.Finishedthird
withatimeof1:44.87.15minutecooldown.

Idrewanincrediblytalentedsemifinalandknewitwouldbedifficulttoadvance.The
toptwofinisherswouldqualifyautomatically,andIwasinsecondwith100mtogo,
butIwaspassedcomingdownthehomestretchbyAndrewOsagieofGreatBritain.I
knewwewererunningfast,andIdugdeeptotrytofinishwithatimethatwouldbe
fastenoughtoearnoneofthetwoqualifyingspotsselectedbytime.Asitwouldturn
out,Ididadvancetothefinalasthefastestnonautomaticqualifier.

Wednesday,August8,2012 3miles
AM:20minuteseasy+lightstretchanddrills.

Thursday,August9,2012 6miles
AM:8minuteshakeoutjog.
PM:???Fifth.1:42.95.(WatchtheOlympicFinal)

Thisisthefinalentryinmyrunninglog.Itisshort,andasidefromthebasic
information,allIcouldmusterupisaquestionmark.AsIwritethisseveralmonths
later,Imstillinabitofdisbelief.GoingintothisOlympicyearIhadalreadymade
twoassumptions:Iwasphysicallyincapableofrunningunder1:43,andifanyone
managedtobreak1:43intheOlympicfinal,hewouldberewardedwithamedal.
BothofmyassumptionswereprovenwrongonAugust9th,2012.Manyinthemedia
calledthisthegreatest800mraceinhistory,asDavidRudishaofKenyasetanew
worldrecordandallbutoneofthecompetitorsranapersonalbest.

Lookingbackonmyperformance,Iamhonoredtohaverepresentedmycountry.I
amextremelyproudthatIwasabletogivemygreatestperformanceinthemost
importantraceofmylife.However,therewillalwaysbeabittersweetfeeling
associatedwiththisracebecausemytimewasnotgoodenoughforamedal.Iam
remindedofwhyIgotintothesportoftrackandfieldinthefirstplace:nottowin
medalsandnottomakemoney,buttotestthelimitsofwhatIamhumanlycapable
of.Inthatsense,myperformanceatthe2012OlympicGameswasahugesuccess.
Iredefinedmyownlimits,andindoingsoIbecameinspiredtocontinuetotrainand
totestmyself.

58
Copyright2013|NickSymmonds
NickSymmondsDailyTrainingLog

POST 2012

Since2012,CoachSamandIhavebeenbusy.Thefollowingyear,Iwentonto
receivemychampionshipmedalwithasecondplacefinishatthe2013IAAFWorld
ChampionshipsheldinMoscow,Russia.(WATCHHERE)

In2014,we created Run Gum out of necessity. For much of my career we


experimented with legal performance enhancing stimulants to find the perfect
combination that would allow me to perform optimally.

At Run Gum, we believe performance matters and we designed the gum to give
you the quick energy you need to maximize your performance. Each pack
contains two pieces and has much caffeine as your favorite coffee or energy drink.

To thank you for reading this eBook, we wanted to offer you an exclusive offer for
a one-time purchase of Run Gum at 25% OFF!

USE COUPON CODE BELOW AT CHECKOUT.

TRAININGLOG

VISIT RUNGUM.COM TODAY TO PURCHASE


TODAY!

59
Copyright2013|NickSymmonds