I used to have one of these, and updated it religiously. I have a lot less time now than I used to, but I am going to try again now that I'm finally back in the game where my running is concerned.
Here's the link to my old training journal:
In January I started physio for a minor hip flexor strain. My running was sporadic for the next six weeks. Towards the end of that I realized that things weren't quite as fixed as I'd hoped they were and started seeing a massage therapist for ART treatment. At the same time I got really sick, and couldn't run for three weeks. Well, at the end of the three weeks my hip flexor strain was completely gone. Which is great, but since I hadn't been able to run or do any physical activity I had lost muscle mass as well.
So I've been building back up since then (early March) and I'm back up over 40 km/week and while I'd ultimately like to be around 60, I'm being really careful not to let the strain develop again. the massage therapist says it's the result of a few things. Firstly, my right femur is tilted inwards, which she says is likely from years of sitting with that leg crossed over my knee. So I am being vigilant about not doing that anymore. The other thing is I am very inflexible through my hips and legs, which contributed to the strain on my hip flexor. So I am spending 40-60 minutes a day 6 days a week stretching and doing strengthening exercises for my legs, hips, glutes etc. I hate it, but it needs to be done.
Today I ran 15km, which is my longest run since I started back up after being sick. I also did about 80 minutes of stretching and strengthening today. It was not an easy run; the course covered a LOT of uphills and I was running uphill into the wind for a good portion. I'm trying not to worry about my times too much at this point, I'm more focused on regaining my strength and stamina.
I am doing a 5k race next weekend. I don't expect to PB, I just wanted to get in a race before my big race which is a half marathon on May 25. I'm hoping to run it in less than 1:50. My training plan for the next week is pretty low mileage because of the race:
Tuesday: Run home from work (13.5k, lots of hills)
Wednesday: Speed work group (7k or so, indoors)
Friday: 8k (maybe do some hills or fartleks)
Saturday: 2k jog
Sunday: 5k race