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Update 1 - 6/16/2024 - Work has been super busy, which has left me with limited time for the hobbies described below. I have played a bit of Pokemon, teaching myself how to RNG manip Japanese and English Emerald for shiny Mew and Deoxys, respectively. Beyond that, I have stopped playing Palworld as my friends have lost interest, though I hope to pick it back up, especially once PvP battles are added in. Distance running has been great - I am in the best shape I have been for a very long time, with an extremely simple training schedule that I believe anyone can replicate, based off of tried and true methods developed by professional coaches, but simplified for the working person with limited free time/energy due to work and other social obligations. It includes:

Easy, moderate-distance runs on Tuesday, Wednesday, and Friday. ~40-45mins for me.
The same threshold-effort workout on Monday and Thursday, which for me is 6x1000m with 60sec recovery. This was initially 8x800m and could even be something like 2-4x800m for a beginner, with both rest time and distance adjustable for level of fitness. What has really been key here is that it is 100% effort based, and I never check my time until finished with each rep. It is about finding the pace where your legs are cycling out the lactic acid at the same rate it is building up. Given I work out on my own and my number one priority is having fun, I tend to keep these a bit conserative when it comes to pace - they are moderately tough but still easy enough that I can zone out to music once I am in the flow state. To get workout volume to an even ~4 miles on the day, I do either a hard 400, 2x200, or 4x100m strides at the finish of the workout after an extended rest to practice running fast on tired legs.
Long run Saturday. Except when I really want to test myself or am feeling good, this is almost always just a longer version of the easy run. Between this and the workouts, I prioritize getting the workouts in each week, and sometimes settle for a regular-distance easy run on this day if I am running low on time.
Optional off-day Sunday. Can also be a short-distance easy run or a run-walk combo if you are feeling good or don't want to take an off day before a Monday/Tuesday race.

Though I have remained in good shape since I stopped running competitively, the above schedule got me from a ~5:20 mile at my slowest point to sub 4:50, and I believe just by increasing pace on the threshold reps and adding a touch more volume, the same plan would continue working. I don't expect anyone to copy this training plan exactly, but I think it is a great framework for someone who is working but still wants to remain at a respectable fitness level when compared to their college/high school peak. It is simple, and the effort level rarely crosses the border from moderate to hard. I hope to open a question box at some point to answer questions anyone might have about this sort of training.

Separately, I also hope to teach myself guitar in the coming months - I am hoping the patience and tenacity that distance running teaches will carry over, as I am certainly not a natural talent when it comes to music.

1/28/2024 - Hi there! Please pardon the work-in-progress website. I am a long-distance runner who also enjoys music and monster-catching video games in my free time, among other things. I hope to create pages discussing my training philosophies as well as my journeys in the Pokemon and Palworld video game series. Please continue to check back!

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