Bonfei Kao

Monthly Training Review

This Month in Training - October

Training in October



Home Workouts Completed


Total Miles


Total lbs Lifted In Session


Monthly Breakdown

The monthly breakdown is an overview of how your training is balanced.  By classifying movements into categories we can identify the areas we would like to focus on in our next training cycle, and/or any deficits in our training we need to account for in our next training session.


This is essentially how I make sure your training has a complete approach so we aren't reinforcing or exacerbating any unwanted imbalances.

Horizontal PullingVertical PullingHorizontal PressingVertical PressingLunge VariationSquat Variation
Hinge VariationCore/CarryPowerRotationalConditioningAverage Difficulty
  • October Training Goal
    4/4 Training Sessions
  • Training Session 10/5
  • Training Session 10/12
  • Training Session 10/19
  • Training Session 10/26
October Highlights
Managed to get to bed early during the week
Reduced the incidence of injury during running and activity.
Have quickly regained strength close to pre-covid levels.
Trap Bar DL @ 139 lbs for 2 reps

Coaches Notes

This month we have been able to manage some of the discomforts you feel periodically in your lower back and knee.  And while these things aren't completely preventable, we have been focusing our training around mitigating these aches while you increase your run mileage and continue to progress with your strength.  So far we have been successful with this task.

Looking Ahead

Looking ahead into next month I will be looking to introduced more novel movements to help increase your movement variability.  I think this will further help with preventative measures as well as longevity with movement.


We will also continue to focus on gaining strength in areas that support your running, as well as do our best to manage fatigue and mitigate any incidence of injury.

From Uplift Strength

girl standing by dumbbells

How to Avoid Being Sore From a Workout

woman doing leg press

Understanding RPE for Beginners

More Brain Gainz

This month's recommended reading is all the importance of self-care when it comes to running.

5 of the Worlds Fastest Women on Injury Prevention and Recovery

This was an interesting podcast to listen to. It was interesting to hear what each of these women found contributed to their longevity or future longevity in the sport.

How Running Surfaces Impact Running Form

An interesting overview of some of the effects of running on different types of surfaces.  It may be something to consider in terms of training for specific needs.  Changing surface types might be a useful addition to training when applicable.