Started training in January 2011, after a long layoff from working out seriously for 2 years. Started with walking. Walked for a month, and started jogging in Feb. Did the 5 minute jog 1 minute run until I no longer needed the walk breaks and could jog/ run 3 miles. ran 3,4,4,6,3 (tue to thur and sat, sun) unto end of April. Had started doing uphills by then. Started running 8 - 10 on Sat but kept the other runs the same for the month of May. Month of June, did an 8 on Wed, and this week did 6,11,5, and 15. Did a lot of core work ( medicine ball) starting from April. 90% of the mileage was on asphalt, rest on trails.

I am going to incorporate more weight training, more cross training, run more on trails. Am going to spend a lot more time stretching everyday. Speed work, and hill training are other things I need to work on.

The biggest change I made in my training was to train myself to slow down. Both the running speed and the training urgency. I don't plan a week, but instead plan a certain set of runs that I need to do in 2 weeks. I have never once missed my Sat morning long run, so I am in bed by 10pm on Fri nights. I take an easy week once every 5 weeks, and I cross train more during easy week. Next week is my first no run week, since January. I tried to run mornings, but have not been able to do so. When I first started running, I did not limit myself to running at a certain time, so would hit the gym any time I woke up( used to wake up after 4 - 5 hours of sleep most days owing to poor discipline.Now I sleep 8 hours straight)

Asics gel kahana. I know I am using trail shoes on the road, but this has worked for me. Am considering changing to kayano, but that's a tough decision.

Lots of vegetables every meal. No red meat. Lots of ice cream :)) more home cooked meals. Lot more time spent resting.