New Year's Eve - Last workout for the year!

I would like to wish everyone who drops by
here all the best for the New Year and i hope
you all have a great night tonight!

Saturday morning - treadmill intervals
Warmup 1.5kms various jogging pace which
consists of 4mins @ 9/1min @ 12/30s @ 15kph
then back to 9 for 2mins and 5.5 for a walk
for another 2mins or so. Any more than this
and i will start to drain too much energy for
my main session!
2 x 600m @ 17inc2/120s then 1 x 400m @
19inc2/120s then 1 x 200m @ 20inc6/120s.
A cooldown jog @ 8.5 for around 5mins and
a set of chairdips and pullups to finish off.
The last rep (200m) is pretty much a fast
leg turnover/high knees type run which i feel
should be beneficial and keep the body's memory
(if i can call it that!) in tune with that type of
running/sprinting.


Friday - Rest Day

Thursday morning - Long Run Recovery
10km's of slow jogging for mainly recovery but
also just to stretch the stamina out a little. I
haven't done an hour of running (58:38) for quite
some time now so i wanted to get one in to
give the system a bit of a shake up! I really want
to focus now on making each session high quality
and then getting the right rest/recovery to keep
fresh.

Wednesday Evening - Track for Speed/Form
Warmup consisting of 2 laps jogging then
4 x 50m strides/4 x single gstand steps(fast feet)
2 x 100m strides/1 lap jogging/1 x 120m solid.
2 x 30m starts accel etc/2 x 60m accel runs.
1 x 400m in 69s/15mins/1 x 200m in 30s.
Cooldown of 5 x 100m strides/60s/1 lap jogging
to finish.

Tuesday morning - Unscheduled Rest Day
I was woken up early this morning and found that
my heart was fluttering madly and wouldn't slow for
some time so i decided not to do my workout today.
I sometimes wake up with an elevated heart rate
but not quite like that so a little rest for today.

While it's not quite the new year just yet,
I'm already thinking about my goals for next
year. Unfortunately i didn't make some of
the goals that i set this year but i did reset
them in the last half of the year after already
reaching some of them.
After trying lots of things this year, i must
come to the realization that my left knee doesn't
really stand up to specialized sprint training.
The high knee running which increase the impact
considerably is where the problem lies and i
doubt there's really much i can do about it.
With that in mind, i am going to focus entirely
on the 800m distance which i am happy about
as i like it as a race distance. 2 laps of the track
is great to watch and has just about everything
in it, tactics, speed and endurance.
I know myself that i can run an 800 much faster
than my current PB. With the right kind of training
and a focus on preparing on just that distance, i
hope to bring down my time next year to 2:20 and
then bring it down even further than that.

Monday morning - Boxing Day (Boxing Bags!)
9 rounds on the boxing bags this morning -
5 on the heavy bag and 4 on the floor to ceiling
ball. Today is Boxing Day so keeping up the
motivation this week is the testing part.

Sunday morning - Treadmill intervals
Merry Christmas to everyone who reads this!
Warmup 1.5km's various jogging pace then
6 x 400m @ 19inc2/75s walking recovery with
a cooldown jog of around 5mins and a set of
chairdips and pullups to finish off.
A little different to last Christmas day in that
i ran a long run of over 18km's last year and
this year it's strictly short stuff.


Saturday - Rest Day

Friday morning - core strength (boxing bags)
9 x 3min rounds on the bags this morning.
5 on the heavy bag and 4 on the floor to
ceiling ball. I find myself feeling really strong
at around the seventh round.

Thursday morning - long run (slow recovery)
40mins of slow recovery running around the
local area to help get rid of last night from the
sore legs etc. About 7km's



Wednesday evening - Knox Masters
Warmup including laps/strides/single stairs/
butt kicks/skipping with high knees etc then
1 x relay (final) 2 x 200m x 3per team (1st)
after pacing the first leg and running all-out in
the second and final leg to take the win.
Ran about 3 more jogging laps after a short
while to get rid of the leg stiffness and didn't
do much else for the evening. My left knee
was a bit sore right from the outset tonight
which makes sprint training a problem at the
moment. It did however feel ok during the
second 200m effort.

Tuesday morning - core strength (boxing bags)
Good solid 9 rounds on the bags this morning.
The last one on the speedball which really needs
pumping up!
The speed and agility ladder which i ordered off
ebay arrived today. That should help with some
leg speed drills.

Monday morning - Hard Tempo (VO2 max)
Warmup 1.5km's various jogging pace then
4 x 3mins @ 15inc2/120s walking recovery
followed by a cooldown jog of around 5mins
and a set of chairdips and pullups to finish.
This is not really a workout that sprinters
would normally do but i want to improve my
800m ability as i go along (hopefully!).


Sunday - Full Rest Day

Saturday morning - speed/hills/form - TM
Warmup 1.5kms various jogging pace then
4 x 150m @ 18inc8/200m walking recovery.
This was to be an 8 x 150 but i had to cut
it short because of time restrictions. I didn't
even get to do a cooldown so i hope i'm ok!
This workout was a bit of a feeling out process
and i changed the speed/incline a couple of
times to get it how i wanted. With time it
should progress to more incline and speed.

Friday morning - core strength (boxing bags)
9 rounds on the bags consisting of 5 heavy bag
with a round of floor to ceiling ball between each.
Good solid intensity especially the last few rounds.

Thursday morning - long recovery run
40 mins of slow recovery running around the streets
to help flush out the legs from speed training last
night. Both my knees are sore (normally only my
left one) from exerting high pressure from the fast
sprinting 120m reps. I must have favoured my right
knee after my left became sore - now both are sore!

Wednesday evening - Knox Masters
Tonight was the half marathon so i went along anyway
to do some training with a few at the sprint training group.
Warmup started with 2 laps jogging then around 4 or 5
60m strides then another lap. Joined onto the sprint
group and went through some sprint drills - butt kicks
etc before doing 3 x 120m hit outs at around 95%.
Also did a couple of sets of stadium steps (singles)
focusing mainly on leg speed. Completed quite a long
cooldown of around 3 laps and a couple more slowish
strides etc to finish up.
I'm not really happy with tonight's training as it sort of
lost it's way from what i wanted to achieve. I also have
now a sore knee which occured because of too long a
break waiting to do the first 120m with others. I have
a suspect knee which i have to be careful with and only
seem to have trouble when doing fast short sprints etc
when extreme pressure is applied to it.

Tuesday morning - core strength (boxing bags)
9 x 3min rounds with around 30 seconds recovery
between each today. 5 on the heavy bag and 4 on
the floor to ceiling ball.

Monday morning - treadmill intervals (endurance)
Warmup 1.5km's various jogging pace then
4 x 3mins @ 15inc2/120s walk recovery
followed by a cooldown jog of around 5mins.
A set of chairdips and pullups to finish off.


Sunday - Full rest day

Saturday morning - treadmill intervals (form and speed)
Warmup 1.5km's various jogging pace then
8 x 150m @20inc6/150s walk recovery and
starting at the 200 (to allow for the TM to
reach full speed). Cooldown jog of around
5mins and a set of chairdips and pullups to
finish up.
Today's workout really concentrating on high knees
and short ground/ramp contacts. I need to get
my technique sorted out properly to work towards
improving my 200m speed as quickly as possible.


Friday morning - Core Strength (boxing bags)
9 rounds on the bags this morning - 4 on
the heavy bag, 4 on the floor - ceiling bag
and one on the speedball to finish.

Thursday morning - slow recovery run
40mins of slow recovery running to help flush
out the legs from last nights racing. Around
7kms all up. I thought i'd add in this session
after having sore and stiff legs for about 3 days
after Masters last week.

Wednesday Evening - Knox Masters
Warmup around 2km's of various laps/strides etc
1 x 400m race (1st in 63.7)which i'm fairlly happy
with considering i led for most of the race and won
by a couple of seconds. After that i had to force
myself to do a slow jog to try and recover as quick
as possible for the following relay.
1 x 200/400/600 relay in which i ran the 200 leg
and went very fast with another runner in my sights
to try and catch. My team finished 3rd overall so
i now share the lead with one other for the most
points with one more round to go i think.
Those two very hard runs made me feel very sick
and i was very close to throwing up. Eventually i
managed to jog a couple of slow laps to cooldown
after about 30mins or so. A very hard session!

Tuesday morning - core strength (bags)
Managed to get through 9 rounds on the bags
this morning (heavy/f-c/heavy/f-c/heavy/f-c/heavy/
f-c/speedball to finish. Not feeling quite right
today not sure what it is though - just a little
off-colour.

Monday morning - Treadmill intervals (endurance)
Warmup 1.5km various jogging speeds then
4 x 3mins @ 15inc2/120s walking recovery
with a cooldown jog of around 5mins. Then
a set of chairdips and pullups to finish off.
Each 3min rep is around 750m in distance.


Sunday - Full Rest Day

Saturday Morning - treadmill intervals
Warmup 1.5km's various jogging pace then
6 x 400m @ 19inc2/80s walking recovery
followed by a cooldown jog of around 5mins.
Finished off the session with a set of chairdips
and pullups. Feel really good about this session
as i have moved up from 4 reps to the 6 and
managed it ok.

Friday morning - core strength
8 rounds this morning consisting of 4 on the heavy
bag and 4 on the floor-ceiling bag with 30 second
recoveries for a nice hard session.
Today was to be a session of 400m intervals but
i found that my legs were still very stiff and sore
from Wednesday night's racing. I now realize that
i must schedule in a recovery run on Thursdays to
flush out and loosen up the legs. The 400m session
will now be held on Saturday mornings.




Thursday morning - core strength
6 rounds on the bags this morning (2 of each)
followed by situps/crunches/dumbell/med ball
for a nice solid 40min session of core work.

Wednesday evening - Knox Masters
Warmup various including 2laps plus several
stride throughs at increasing speeds etc.
1 x 400m race - 2nd in 63.16 (best time for
about 5 months i think. Followed this up with
a quick jog of just around 2-300m to shake off
the effects of that race.
1 x 80m - 1st but timed incorrectly! Had a short
break after that before starting some speed work
mainly involving ins and outs using cones and
flat out runs of about 40m in between similar
distance floats maintaining form etc. Most of this
was done on the bend and was followed up with
a couple of laps to cooldown.

Tuesday morning - core strength
Usual core strength routine - boxing bags 6 x 3rnds
followed by sets of situps and weighted crunches.
Also some light dumbbell work to finish off.

Monday morning - treadmill VO2max
Warmup 1.5km's various jogging pace then
3 x 3mins @ 15inc2/120s walking recovery
then a cooldown jog of around 5mins. To finish
up a set of chairdips and pullups. Could certainly
feel that last rep! My intention would be to
try and add a fourth rep in a month or so.

Sunday - Another day of rest.
That's now three days of rest in a row to get my
system refreshed and the legs back for a new
training plan starting this week. Basically i will
only be running three times a week, Monday,
Wednesday (Masters) and Friday. Tuesday and
Thursday will be reserved for hitting the bags for
core work and the possibility of a bit of cycling
maybe once a week - we'll see!

Friday and Saturday - Rest
The legs are very very tired and need a serious rest
and a rethink on the amount of training that they are
getting. I'm feeling quite strong when i run the long
sprints but the legs are letting me down with fatigue.

Thursday morning - long run recovery
6km's of slow easy recovery running around
my local streets in around 40mins. Felt fairly
good after the first 15mins or so. Woke up
feeling very very tired and that continued on
during the day today.

Wednesday evening - Knox Masters
Various warming up including laps and strides.
1 x 1000m race 7th in 3:33 which was really only
a fair effort considering all the training i have been
doing. Followed that up with a loosen up jog and
then 1 x 300m race 1st in 46.75 which i guess is
ok considering i had nobody to chase really.
I won the 300m pretty easily and still feel that it
is probably about my best distance. A little while
after that i ran a 400 and a 300 at about 80% and
then a lap of cooldown jogging to finish.
Riding my motorbike to Bendigo and back today
was probably a bit more tiring than i thought so
i'm not too disappointed with tonight.


Wednesday morning - short slow recovery
A slow gentle recovery run for 3km's in around
20 mins just to help the system repair itself from
all the hard training.

Tuesday evening - treadmill long intervals
Warmup 1.5km's slow jogging pace then
2 x 1000m @ 13inc2/105s walking recovery
followed by a cooldown jog of around 5mins
and a set of reverse arm pullups to finish up.

Tuesday morning - long run
6km's of slow recovery running around my local
streets for about 40mins. Felt reasonably good
during the run this morning.

Monday Evening - Treadmill intervals
warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/75s walking recovery
followed by a cooldown jog of around 5mins.
Finished with a set of reverse arm pullups.
I shortened the recoveries today to 75s to
increase the difficulty slightly. I will try to
stay with this for the next couple of weeks.


Monday Morning - Treadmill Fartlek
6km's of fartlek running on the treadmill including
a warmup and cooldown jog. To finish off a set of
chairdips and pullups on the power tower.


Sunday Lunchtime - FTG 1000 Steps
1000 steps up at the Ferntree Gully National Park.
Walked most of the way up and jogged all the way
down for around 4km's all up. (approx 21.40 up)

Saturday - A Rest Day
I've had a big week intensity wise so a day
of rest is needed today. I'm hoping to again
do the 1000 steps on Sunday morning.


Friday morning - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/90s walking recovery and
then a cooldown jog of around 5mins. Finished
off with a set of chairdips and pullups.

Thursday evening - treadmill fartlek
6km's of fartlek running including a warmup
and cooldown on the treadmill. A pretty hard
session really as it was quite humid. Finished
up with a set of reverse arm pullups.


Thursday morning - slow recovery run
Around 7km's of slow recovery running this
morning around my local streets to smooth
out the legs from last night's heavy session
at Masters.

Wednesday evening - Knox Masters
Warmup around 2km's including jogging laps
and several stride-throughs gradually building.
Relay 300/200/100 (i ran the 300 leg) My team
came first which is a first for me in a relay!
Ran a slow lap after a bit of a break then into
8 x 150m @ 80% walking around to the 200m
and jogging to the 150 etc. Finished off with
around 600m slow jogging.


Wednesday morning - slow recovery
3km's of slow recovery jogging on the treadmill
to flush out the legs and aid in the rest process.

Tuesday evening - treadmill long intervals
Warmup 1.5km's various jogging pace then
2 x 1000m @ 13inc2/120s walking recovery
followed by a cooldown jog of around 5mins.
Then 2 sets of situps with 3mins on the heavy
bag in between.

Monday Evening - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/90s walking recovery
and a cooldown jog of around 5mins. Then
finished off with a set of reverse arm pullups.


Monday Morning - treadmill fartlek
6km's of fartlek running on the treadmill
including the warmup and cooldown for
around 6km's. Then finished off with a
set of chairdips and pullups.

Sunday lunchtime - FTG 1000 Steps
The 1000 steps training run/walk which consists
of mainly a walk on the way up and a jog/run on
the way down for around 4km's. It was a nice
mild sunny day and the effort felt a touch easier
than on Wednesday evening, which was the first
time at the steps for me.

Saturday evening - treadmill intervals
Warmup 1.5km's various jogging pace then
3 x 600m @ 15inc2/90s walking recovery and
a cooldown jog of around 5mins followed by
a set of reverse arm pullups to finish off.
Totals through the displayed week


Friday morning - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @19inc2/90s walking recovery and
a cooldown jog of around 5mins followed by
a set of chairdips and pullups to finish off.

Thursday evening - boxing bags etc.
6 rounds on the boxing bags followed by situps,
crunches, med ball and a couple of dumbell
exercises all aimed at core strength.


Thursday morning - recovery run - road
Around 7km's of slow recovery running about
the local area in roughly 40mins. Felt pretty
good this morning.

Wednesday evening - The Thousand Steps (Knox Masters)
Warmup around 1km of slow jogging pace then
1 x The Thousand Steps (FTG National Park)
This was my first attempt and i was pleased with
22:21. I guess this is probably around 2km's in
distance and very very steep. A nice leisurely jog
on the way down to complete the evening.


Wednesday morning - easy recovery
A very easy 3km's of recovery running on the
treadmill to loosen the legs up and aid recovery.

Tuesday evening - treadmill intervals - long
Warmup 1.5km's slow jogging pace then
2 x 1000m @ 13inc2/200m walk recovery
which was just short of 2mins. Finished
up with a cooldown jog of around 5mins
and a set of reverse arm pullups.


Tuesday morning - Long Slow Recovery
Around 7km's of slow recovery running around
the local streets for about 40mins or so.

Monday evening - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/90s walking recovery
followed by a cooldown jog of around 5mins
and a set of reverse arm pullups to finish off.


Monday morning - treadmill fartlek
6km's of fartlek running on the treadmill at
minute intervals of 13 and 9kph. This included
a warmup and cooldown period of jogging of
around 2km's. To finish off a set of chairdips
and pullups.


Sunday - Rest Day


Saturday morning - Treadmill Fartlek
6km's of fartlek running on the treadmill at
minute intervals of 13 and 9kph. This included
a warmup and cooldown period of jogging of
around 2km's. To finish off a set of chairdips
and pullups.


Friday morning - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/90s walking recovery
followed by a cooldown jog of around 5mins
and a set of reverse arm pullups to finish off.

Thursday evening - treadmill recovery
After a warmup of around 1.5km's of jogging,
i started to do a 3km treadmill run at 12.5inc2.
I got through about 1.2km's and realized that
i just wasn't feeling up to going the whole 3km
at that pace. I decided to turn the rest of it into
a recovery run. Obviously last night's sprinting
and fast strides etc took more out of me than
i first thought. I want to do a good 4 x 400m
workout in the morning so the recovery should
hopefully have me back on track for that. I threw
in a set of reverse arm pullups to finish off this
evening.

Wednesday evening - Knox Masters.
A very humid day today which didn't really ease up
much this evening. Warming up included various
jogging laps and run throughs. I was going to run in
the mile but pulled out because of the heat. I ran the
200m leg of the 200/400/800m relay and after
my leg we were leading well but by the end of the
race we finished 5th of 5 (never mind).
After that a lap of jogging then a series of quick
100m run-throughs gradually building to good speed.
Another lap of jogging to cooldown.


Wednesday morning - Treadmill Fartlek.
Around 6km's of fartlek running on the treadmill
this morning including the warmup and cooldown.
Followed this up with a set of chairdips and pullups
fo finish off.

Tuesday morning - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/90s walking recovery.
A cooldown jog of around 5mins and a set of
chairdips and pullups to finish off.


Sunday and Monday - Rest

Saturday evening - treadmill intervals
Warmup around 1km at various jogging paces
then 3 x 800m starting off @15 but found that
i really couldn't keep up that pace knowing that
i had to do three of them. I ended up slowing
the speed down until i ended up doing the third
one @13. In future i will start off and do the lot
@13 for a while until they become easier.
Finished off with a cooldown jog of around 1km
and a set of reverse arm pullups.


Saturday morning - 3km run treadmill
5km's which included a solid 3km run on the
treadmill at 12.5inc2. It's a very hard run for me
at that speed so i'll keep it at 12.5 until it starts
to feel a little easier or after another week which
ever is first. After my cooldown i did a set of
chairdips and pullups to finish.

Friday morning - speed endurance TM
Warmup 1.5km's various jogging pace then
4 x 400m @19inc2/90s walking recovery and
then a cooldown jog of about 5mins. To finish
a set of chairdips and pullups. A hard session
at that pace/recovery but i felt like i accomplished
something at the end of it.

Thursday evening - 3km run treadmill.
A solid run for 3km's on the treadmill at 4.40 pace
which is pretty good for me! I found it very testing
especially given my current state of health. This
run was between and warmup and cooldown and
a set of reverse arm pullups at the end. Total 5km's

Thursday morning - treadmill fartlek - 13/9/13
6km's of fartlek running on the treadmill including
the warmup and cooldown. One minute at each
speed for the middle 20mins or so. A solid but
relaxed workout which i could do with a little less
recoveries next time - perhaps 45 seconds etc.
Finished off with a set of chairdips and pullups.


Wednesday - A full day's rest due to a bout of some
flu/infection whatever. I'm on the antibiotics at the
moment.

Tuesday morning - Long Run (cut short)
The plan was to run for about an hour but due to
feeling the need for a toilet stop rather badly, i
decided to cut the run short to 40mins. All was
going quite well up until that point. I felt quite ok
even though i hadn't done a longish run for a while.
I ended up running about 7km's which isn't too bad.
The cold/flu/infection/whatever has really taken
hold now so it's off to the doctor today to try and
fix it!

Monday evening - treadmill intervals
Warmup around 1.5km's various jogging speed then
5 x 400m @ 18inc2/120 walking recovery followed
by around 5mins of cooldown jogging and a set of
reverse arm pullups to finish off.


Monday morning - Treadmill Fartlek.
Total of around 6km's of mainly fartlek running on
the treadmill. One minute at 12 then a minute at
9 etc etc for the major part of the run. Will try to
run at 13/9/13/9 etc next time.

Cold/Flu??

Sunday - Rest Day
Went to a 50th birthday party not too far away last night.
I knew that i would have quite a few drinks so i thought i
would drive there, leave the car out the front and run over
in the morning to pick it up. Seemed like a good idea. I
would get a longish run in (probably about an hour's run away)
and i would not drink and drive (something i just won't do).
Trouble is though that i seem to have come down with a cold
or something! Perhaps i've overtrained or perhaps i've just
caught it off someone - who knows?? Anyway i thought i'd
better not run this morning so i caught a cab over to get the
car. So far the cold seems to be confined from the neck up
so i'll possibly have a run on the treadmill in the morning if i
feel up to it - we'll see!

Saturday late afternoon - treadmill intervals
Warmup 1.5km's various jogging pace then
3 x 800m @ 13inc2/200m walk recovery and
a cooldown jog of around 5mins. Added to
these were a set of reverse arm pullups.

Saturday morning - treadmill run - 3km's
Warmup 1.5km's slow jogging speed then
1 x 3km's @12/13inc2 then a cooldown jog
of around 5mins and a set of chairdips and
pullups to finish off.

Friday morning - treadmill intervals.
Warmup 1.5km's various jogging pace then
5 x 400m @ 18inc2/120s walking recovery.
To cooldown a jog of around 5mins and a
set of chairdips and pullups to finish off.

Thursday evening - treadmill intervals
Warmup various 1.5km's jogging then
3 x 800m @ 12inc2/90s walk recovery
Cooldown around 5min jogging and a
set of reverse arm pullups to finish off.


Thursday morning - recovery run
Around 20mins of slow easy recovery running
on the treadmill to loosen up from last night's
racing.

Wednesday evening - Knox Masters.
Warmup tonight was various to about 1.5km's
1 x half mile hcp final off 64s - last of 10 in 2:42.
I forgot to set my watch for my splits but still
managed 76s for the first 404.5m which meant
that i did the last lap in 86s which is just too
slow!! I just don't know what went wrong tonight
but there was just no kick left in me at all.
I then took part in a 3 x 200m relay with Fleur
and Jack in my team. We came 4th of 5 in 1:46
A couple of laps of very slow jogging to cooldown.
There's just no comparison to last week!!

Tuesday evening - Boxing bags etc.
6 x 3min rounds on the bags followed by situps,
crunches and dumbbell exercises.


Tuesday morning - 1km lake run.
Warmup around 1km slow jogging pace then
1 x 1000m around the lake in 3:50 followed by a
200m walk and around 1km cooldown jog.
To finish up 2 sets of tuck jumps 15/20.
I feel that i probably went out a bit too hard in
the 1km and really started to struggle before
the halfway. I had nothing left to kick with and
consequently was a bit disappointed with the
run. I suppose it probably served to blow out
the cobwebs for tomorrow nights half mile final
at least i hope so!

Monday morning - treadmill intervals
Warmup 1.5km's jogging various paces then
4 x 400m @18inc2/90s walking recovery followed
by 1 x 200m @20inc4/90s. To cooldown a jog
of around 5mins and a set of chairdips and pullups
to finish up.

Sunday - Rest
Today will be a full rest day in readiness for a
hard session of 4 x 400's tomorrow morning.
Wednesday night will be our venue final of the
Half Mile Hcp. I've made it as i finished in the
top ten after the heats (four over the last 6 or
so weeks). Top five in the final will go into a
combined Grand Final with a few other venues
finalist also.

Saturday morning - treadmill intervals.
Warmup 1.5km's various jogging pace then
8 x 150m @ 20inc2/100m walk recovery.
Cooldown jog of around 5mins and a set of
chairdips and pullups to finish off.

Friday morning - treadmill intervals
Warmup 1.5km's jogging at various paces then
4 x 400m @ 18inc2/90s walk recovery. I threw
in a 200m @ 20inc2 at the finish and then ran
a cooldown jog of around 5mins. To finish off
a set of chairdips and pullups on the Power Tower.



Thursday evening - Boxing Bags.
6 rounds on the bags followed by a series of
situps/crunches/med ball and dumbell exercises.

Thursday morning - spinbike session.
35mins of recovery work on the spinbike this
morning. I just wanted to roll the legs over
after a very very hard Masters session last
night. I'm going to start doing more of this as
i think this will certainly help with my leg strength.


Wednesday evening - Knox Masters.
Warmup with a couple of laps and some strides.
1 x half mile hcp (2nd in 2:35) off :57seconds.
Just failed to catch the winner by about a metre.
He was off the GO so i'm very pleased with the
effort. It's the closest i've come to my PB for
some months and i guess one second off an 800
PB (4.5m shorter)kinda makes it an equal PB!
Fortunately after this i had about a 20min break
before running a 200m (1st in 28.6)and these two
events took so much out of me that i knew that
i had given it everything i had. My cooldown was
about half an hour later after i had recovered some
what. Total for the night about 3km's.

Tuesday evening - Boxing Bags etc.
6 rounds on the bags followed by various core
exercises including situps and crunches etc.


Tuesday morning - treadmill 1000m run
Heavy rain this morning pretty much forced
me to use the treadmill again instead of my
preferred option of a lake run.
Warmup 1.5km's jogging at varying pace then
1 x 1000m @ 15 inc2 moving to 16 for the last
200m or so. Followed this up with a walking
recovery of a couple of minutes then decided
on a sharp 200m sprint @ 20. A cooldown
jog of around 1km and a set of chairdips and
pullups to finish up.

Monday evening - core strength.
6 rounds on the bags tonight followed by
various situps, crunches and dumbbell
exercises to strengthen the stomach area.



Monday morning - treadmill intervals speed.
Warmup 1.5km's various pace jogging then
3 x 300m @20 inc6/5mins walk recoveries
followed by a cooldown jog of around 5mins
and a set of chairdips and pullups to finish.
This is aimed at improving my speed/strength.

Sunday - Rest Day.
Full rest day today - the first in a while!
I spent a little time today testing out the
new treadmill today. I wasn't on it but
standing next to it while i worked out a
few different pacings and progressions on
the user defined programs etc.

Saturday afternoon/evening - boxing bags
2 sets of 3 rounds on the bags and then
situps, crunches and medicine ball drills
etc. Lots of intense core work (approx 40
mins).

Saturday morning - extensive intervals (TM)
Warmup 1.5km's slow jogging pace then
8 x 200m @ 16 inc2 with 200m @ 9 inc2
jog recovery between each rep. Followed
this up with a cooldown jog of around 5mins
and a set of chairdips and pullups to finish.

Friday morning - intensive speed intervals (TM)
warmup 1.5km's slow jogging pace then
3 x 200m @20 inc6 with 5min walk recov.
These were done actually running 400m
with the first half at 12kph moving to 20 at
the 200m. I made sure to keep leg turnover
very quick and the form good thoughout.
I used an incline of 6 degrees to further
simulate the effort of an almost all out run.
Unlike what i had experienced before on a
treadmill, this really did feel like a proper
sprint. 5mins of walking recovery to get
plenty of active rest for the next hard effort
and these are hard! To finish off a cooldown
jog of around 5mins and a set of chairdips
and pullups.

This month's mileage will be vastly less than
September as i focus on my speed work. I'll
be having more rest also as i find the training
drains me out far more than the distance stuff.
As usual my training program will no doubt keep
changing as i go along adapting it to my needs.

Thursday morning - recovery run (road)
Just under 40mins of recovery running on
the road for about 7km's. Again felt like i
struggled after recently concentrating on
speed and speed endurance type runs.
That will be the case even more so over
the coming few weeks as i try to regain
some of my speed that has gone slightly
missing over the winter!

Wednesday evening - Knox Masters
Before going down to the track i did some
warming up on the treadmill. As i was to
be on rostered duty at Masters, i wouldn't
be able to do much running except for a
relay so i wanted to get some sort of warming
up done beforehand. Altogether i ran the
warmup and did a couple of accelerations
to high speed on the treadmill before a short
cooldown (around 2km's) Down at the track
i did some intermittent warming up in between
setting up etc. a couple of laps and a couple
of strides but i was had cooled down a little
too much by the time the relay came along.
Still, i ran quite well and we finished 2nd.
Towards the end of the night i managed to get
in a few more of laps as a proper cooldown.
All in all a bit of a makeshift session but it's
better than nothing - total around 4.5km's.


Wednesday morning - treadmill speed
Warmup 1.5km's slow jogging pace then
a few shortish sprints at high speed on the
treadmill with almost full recovery. This was
not properly worked out as i'm still working
out the way to make use of the new treadmill.
Cooldown jog of around 1km and a set of
chairdips and pullups to finish.

Tomorrow night at the Masters I will be
rostered on for duty so i won't be able
to compete much. I'm hoping to try and
get into the relay if i can. That's about
all i'll be able to do i think.


Tuesday evening - core strength
I decided tonight to do the equivalent of 5
rounds, 3 with the heavy bag and between
each of those a round of situps and crunches
for 3mins or so. This gave me a really good
quick stomach routine which i'll use again
when i'm short of time.


Tuesday morning - treadmill 3km's
Warmup 1.5km's slow jogging speed then
1 x 3km's solid treadmill run followed by a
cooldown jog of only about 500m or so.
To finish up a set of chairdips and pullups.

Monday morning - speed accelerations
Warmup 1.5km's slow jogging pace then
1 x 750m treadmill high speed in 2:31 with
a walk recovery of 4mins then 1 x 600m at
6degs incline in 2:03. Then a cooldown jog
of 1km and a set of chairdips and pullups.
Both of those runs this morning were set
up so that the last 400 was run fast.

Sunday late afternoon - core strength
6 rounds with the bags followed by other
core exercises - situps/crunches/med ball
and tuck jumps. Around 40mins of training.

With my focus now moving back to speed rather
than the long distance training of the last few
months, my average daily milage will drop back
down to about half what it has been recently.
I will now be trying to improve my top speed
and try and get cruising speed up for the middle
distance type races. Interestingly, the 200m
is now becoming more of a favourite of mine after
having long been my worst distance!

Sunday morning - treadmill 1500m
Warmup 1.5km's slow jogging pace then
1 x 1500m timed treadmill run in 5:12PB
followed by a cooldown jog of 1km and a
set of chairdips and pullups to finish off.

Saturday afternoon/evening - core strength
6 x 3min rounds of boxing bags followed
by various other core exercises including
med ball/crunches and situps.


Saturday morning - treadmill speed runs
Warmup 1.5km's slow jogging pace then
1 x 750m treadmill run in 2:32 followed by
4min walk recovery then 1 x 600m in 2:00.
Cooldown jog of 1km and a set of chairdips
and pullups to finish off.

Friday morning - treadmill 1500
Warmup 1.5km's slow jogging pace then
1 x 1500m timed treadmill run in 5:19.
A cooldown jog of 1km and a set of chairdips
and pullups to finish up.

Thursday evening - Hills and Speed
Warmup 1.5km's slow jogging pace then
6 x 200m hill runs on the treadmill at 14degs
with 200m slow jogging between each one.
After this i walked for around 3 or 4mins and
then completed a 750m high speed run in
2:29. A cooldown jog and a set of reverse
arm pullups to finish.


Thursday morning - treadmill 3km's
Warmup 1.5km's slow jogging pace then
1 x 3km's timed treadmill run in 12:23.
Felt a bit tired from last night's racing etc.
Cooldown jog of 1km and a set of chairdips
and pullups to finish.

Wednesday evening - Knox Masters.
warmup around 1.5km's of jogging and strides.
1 x half mile hcp - 5th in 2:43 which was quite
a good result given the weather conditions which
were very windy and wet. I finished very hard over
the last 150m with the last 200m in 35s. Then a
1 x 200m - 1st in 29:09 with nobody in front of
me to chase home. A lap of slow jogging to
stay loose and then 4 x gstand step drills each
in around 30s and some more jogging to coodown.
5km's all up for the night and a decision now to
really focus on my middle distance speed in my
training. I will cut down my km's for a while but
increase the speed at which i will run them.


Wednesday morning - core strength
Around 30mins or so of various core drills.
A lot of time spent with situps and crunches.

Tuesday evening - core strength.
45mins of various core strength exercises
including boxing bags/medicine ball/crunches/
situps and dumbbell drills etc.

Tuesday morning - treadmill 3km's
Warmup 1.5km's slow jogging pace then
1 x 3km's timed treadmill in 11:57.
Followed this with a cooldown jog of 1km
and a set of chairdips and pullups to finish.

Monday evening - 1000m accel treadmill.
Warmup 1.5km's slow jogging pace then
1 x 1000m acceleration run starting at
3/4pace then switching up at the 500m
and again to almost full speed at the 300m
for 3:30 before a cooldown jog of around
another 1km and a set of reverse arm pullups
to finish off.


Monday morning - treadmill 5km run.
Warmup 1.5km slow jogging pace then
1 x 5km's timed treadmill run in 22:20 with
the speed gradually increasing over the last
800m or so. I didn't push quite as hard as
i have done as i was feeling a bit jaded.
Finished with a shorter than usual cooldown
of around 500m and a set of chairdips and
pullups.

Sunday morning - treadmill 1500m
Warmup 1.5km's slow jogging pace then
1 x 1500m timed treadmill run in 5:19PB.
I really only compare these treadmill PB's
with other previous treadmill efforts not
with road or track times.
Solid pace throughout building from the
400m to finish at a fast pace last 200m.
A cooldown jog of 1km and a set of chairdips
and pullups to finish.

Saturday evening - 1km speed endurance.
Warmup 1.5km's slow jogging pace then
1 x 1km making sure that i ran a negative
split in 3:29. Then a cooldown jog of 1.5km
and a set of reverse arm pullups to finish.
A good solid day of training broken up into
three parts all of which felt pretty good.
I think i'm finally back to where i was before
i had the three day break. The main aim
of my training at the moment is to improve
my strength for the 800m/half mile. I need
to be able to run at a faster cruising speed
for the first lap and then gradually increase
the pace at the 400m and really pour it on
from about the 150m.


Saturday afternoon - core strength.
Around an hour of core strength exercises
consisting of a variety of heavy bag, crunches,
situps, medicine ball, dumbbell exercises
and pushups in a good solid session to try
and improve my stomach muscle strength.


Saturday morning - treadmill 3km run
warmup 1.5km's slow jogging pace then
1 x 3km's timed treadmill run in 11:49PB
followed by a cooldown jog of 1km and a
set of chairdips and pullups to finish off.

Friday morning - treadmill speed endurance.
warmup 1.5km's slow jogging pace then
1 x 3:30mins at high speed followed by
2mins walk recovery and another 1:30mins
at even higher speed with slightly more
incline. Still struggling at the moment!
Cooldown with 1km slow jogging and a set
of chairdips and pullups to finish.

Thursday morning - long recovery run.
10km's of recovery running and it was a struggle
after last nights Masters activities! The first 20
mins or so particularly hard. Things got a little
better but once again i started to struggle at about
the 50min mark. Ended up taking me 59:12 which
i guess wasn't too bad considering. That 3 days
off has really knocked me around!

Wednesday evening - Knox Masters.
Warmup including slow laps and strides gradually
getting more intense. 1 x 600m race in which there
were only two of us. I led all the way and saved
the major effort for the last 200m. 1st in 1:57.
Then brought home the last leg of the relay which
was a 100/200/100. Another lap of the track to
loosen up then 4 x gstand step drills. Some tuck
jumps and then some cooldown laps to finish up.
5.3km's total for the evening.


Wednesday morning - core strength.
A solid session of core strength drills including
med ball/crunches/situps/pushups amongst
others.

Tuesday evening - Boxing Bags Plus++
Decided on a light prep leading up to Wednesday
night at Masters. Now that i've had 3 days of rest
after quite a long time of double up running, I want
to see what the effect will be racing when fresh. I
wont run again until tomorrow night but i will do a
series of core exercises tonight and in the morning.
Boxing Bags 6 x 3min rounds plus two rounds of
medicine ball exercises. Also followed this up with
a series of various crunches and a few dumbbell
exercises to finish up.


Tuesday morning - treadmill 5km's
Warmup 1km slow jogging pace then
1 x 5km treadmill run in a comfortable
22:36 just increasing speed moderately
for the last 400m. Very pleased with
that after 3 solid days of resting up my
bad toe. Cooldown jog of 1km and a set
of chairdips and pullups to finish up.

Monday morning - UPDATE...........
Three days of complete rest now since last
running on Friday morning. The toe has
improved a little but not completely yet so
i will give it another day and hopefully run
again tomorrow. This break will most likely
be good for me anyway as it's been a long
time since i had a rest.

Friday morning - treadmill 5km run.
Warmup 1km slow jogging pace then
1 x 5km's timed treadmill in 21:54PB
followed by 1km of cooldown jogging and
a set of chairdips and pullups to finish up.
I have a little toe in very bad condition
from all this extra running lately. One
side of it has no skin on it and is very
painful to run on so I'm taking two days
off to see if it will heal. I've run more
than 75km's in the past week so i've done
plenty of work. No need to worry about
missing a couple of days and it's been
a long time since i had a rest.

Thursday evening - 3km timed treadmill.
Warmup 2km's slow jogging pace then
1 x 3km's timed run in 12:08PB followed
by a cooldown of 1km jogging and a set
of reverse arm pullups and leg raises.



Thursday morning - Long Run
A long recovery run to shake off the effects
of racing at the Masters last night. 10km's
in 57:47 reasonably comfortably.

Wednesday evening - Knox Masters.
Total distance run tonight was about 3.5km's.
This includes warmup laps, strides, step drills
and a couple of races. The first was an 80m
in which i finished 4th in a slowish 11.4 and
the other was a 300m in which i finished 3rd
in around 46s. Obviously i'm not in my best
sprinting form at present. My distance runs
are having an effect on that.

Wednesday morning - treadmill fartlek.
Warmup and cooldown included in the run
of 6km's fartlek on the treadmill. Every third
minute run at a faster pace. Around 7 or 8
of them during the run. Finished up with a
set of chairdips and pullups.
Tonight i'll just concentrate on the sprints
and some speed training at the Masters.

Tuesday evening - treadmill high speed.
Warmup 1.5km's slow jogging pace then
1 x 4min sustained high speed run with
90s walking recovery then 1 x 90s run at
even faster pace followed by several mins
of jogging to cooldown. A set of reverse arm
pullups to finish off.

Tuesday morning - treadmill 5km run.
Warmup 1km slow jogging pace then
1 x 5km timed run in 22:05PB followed
by a cooldown jog of 1km and a set of
chairdips and pullups to finish.

Monday Evening - treadmill intervals
Warmup 1.5km's slow jogging pace then
6 x 400m with 90s walking recovery
followed by a cooldown jog of 1km and
a set of reverse arm pullups to finish.



Monday morning - long run
10km's of recovery running around the local
streets in 57:15 which i was quite pleased with.
Felt good this time and finished strongly.

Long Run At The Tan.................

Sunday morning - Long Run.
4 laps of the Tan running clockwise.
A very tough run only stopping once for
a quick 2:30 toilet break. Time adjusted
to 1:27.0 for the trip. Very happy to have
completed the run in slightly less than i
expected. Now to see how my body
recovers from it.

Saturday morning - Recovery run.
Just over a hour of slow recovery running
this morning. 10km's which took a little
longer than usual but i guess that was the
plan as i'm hoping to do a longer run of
a little over 15km's tomorrow morning all
going well. I'm going to try and make it
to the Tan and run 4 laps.

Friday morning - 5km timed treadmill run.
Warmup 1km slow jogging pace then
1 x 5km's treadmill run in 22:29 followed
by another 1km slow jogging to cooldown.
I finished off with a set of chairdips and
pullups. Still feeling the effects of the hard
running on Wednesday night at the Masters.
No plans for a complete rest day just yet but
i'll see how my body reacts over the coming
days.

Thursday evening - 3km timed treadmill run.
Warmup 1.5km's slow jogging pace then
1 x 3km timed treadmill run in 12:28.
That was about as hard as it gets for me!
When i started to up the pace at the 2km
mark i thought i would never get through it.
At the 400m mark when i upped it to nearly
full speed i thought i was gonna die! But i
made it and then did a slow jog for 1km to
cool off. A set of reverse pullups to finish up.

Thursday morning - (was) Long Run.
This morning's run was going to be 10km's but
the rain started coming down and to be honest,
after last night i felt really tired. I decided on
7km's but it was a real struggle from start to
finish. I'm going to do a treadmill 3km timed
session tonight so we'll see how i go then!

Wednesday Evening - Knox Masters.
Warmup 2.4km slow jogging (laps) pace.
1 x Half Mile Hcp starting off 1:01 and
finishing 13th in an actual 2:45 (poor).
During the run i tried a different tactic than
usual. I put in a sharp sprint from the 500
to about the 300 hoping that i would then
be able to cruise the next 150 or so and
then kick again. Alas there was nothing
left in the tank and i compounded over the
last 100 and got swamped by the kickers.
I really should have known but i wanted to
try something other than the usual sit and
sprint. Around 10mins later i competed in
a 3 x 400m relay as the last runner and did
a reasonable job in running 68s with us
coming in less than two seconds behind
the winner who ran his leg in around 61s.
Sometime later i continued to run slow laps
as a cooldown to end up with a total for
the night of just over 5.5km's.

Wednesday morning - Boxing Bags
6 x 3min rounds on the speedball/floor-ceiling
and heavy bags and a set of medicine ball
exercises.
Heat 2 of the Doug Orr Half Mile Hcp tonight
at Knox Masters. I'm hoping to improve on
last time.

Tuesday evening - long run
10km run - The first i've done on the road in
about a week. Obviously the treadmill sessions
i've been doing have worked well as i managed
a PB of 55:12 for the distance. For me, that's
a great result and i finished full of running.
I think previously my best was around the 57
mark. Now to see if this training has any effect
on my half mile hcp effort tomorrow night at
the Knox Masters!

Tuesday morning - treadmill 5km run
Warmup 1km slow jogging pace then
1 x 5km timed treadmill run in 23:12
Started to speed up from 1km out and
increased about every 200m or so until
the last 400m which was pretty fast.
Cooldown jog of 1km then a set of chairdips
and pullups to finish.

Monday morning - treadmill 3km run.
Warmup 2km's slow jogging pace then
1 x 3km timed treadmill run in 12:15PB
which i'm pretty sure i couldn't do on the
road. I ran at a solid constant pace until
400m to go when i upped the speed quite
considerably to finish hard. 1km of slow
jogging to cooldown followed by a set of
chairdips and pullups to finish.

Sunday evening - treadmill recovery run.
7km's of recovery running on the treadmill.
Actual time 38:40 coming home a little
quicker increasing speed over the last 600m
or so. Finished up with a set of reverse
pullups.

Sunday morning - Fast tempo run.
Warmup 2km's slow jogging pace then
1 x 4:15s sustained high speed run with
a 90s walk recovery followed up with a
400m run with more incline and a touch
more speed. Around 1.5km's jogging to
cooldown and a set of chairdips and pullups
to finish off.

Highest Mileage Week So Far !!.................

Saturday late afternoon - treadmill 5km's.
Warmup 2km's slow jogging pace then
1 x 5km treadmill run in 22:51PB taking
another minute of my previous effort at
this distance. Remembering of course
that these are only treadmill times so i
think they're a little easier to achieve than
on the road or track. A quick cooldown
walk and jog with a set of reverse pullups
to finish off.

Well i have managed 64km's for the week
which is an all-time high for me! I have
done this mainly by doubling-up most days
which has required quite a bit of motivation.
I always start my week on Sunday and i
started this last week off with a rest day.
Then Mon, Tues, Weds and Thurs were double
-ups. Friday was just a morning session and a
double up for today Saturday. I would like
to try and get to 70km's for a few weeks to
see if that will give me a noticable improvement.
I really want to break throught to the next
level of performance.

Saturday morning - treadmill 3km timed run.
Warmup around 2km's slow jogging pace then
1 x 3km's in 12:51PB speeding up considerably
for the last 400m. A cooldown jog of 1km and
a set of chairdips and pullups to finish up.

Friday morning - treadmill sustained pace run.
Warmup around 2km's slow jogging pace then
1 x 4:15s inc 2deg sustained run then 2min
walking recovery with another 1 x 1:30s run.
Both of these runs done at very solid pace
before cooling off with another 7 or 8mins of
slow jogging. Finished with a set of chairdips
and pullups.

Thursday evening - 5km treadmill run.
warmup 1km slow jogging pace then
1 x 5km treadmill time trial run - 23:50
This is again 2mins better than the last
one and i certainly felt it. Just cooled
down quickly with a couple of minutes
of walking and slow jogging. A set of
reverse hand pullups to finish.


Thursday morning - treadmill long run
A straight treadmill run of 7km's in
40:33. Followed up with a set of
reverse hand pullups to finish.

I have ended the month with 196km's which
is about the same as last month. I'm not
sure if i'll be able to do it time wise but i'd
like to try and get that figure up to about
220 or so in the next month and then maybe
up to 240. We'll see!


Wednesday evening - Knox Masters.
Warmup consisting of 3laps the track then
several stride-throughs etc.
1 x 100m as part of a 4 x 100m relay. I ran
the last leg and ran quite well except for a
twinge of pain in the usual left knee. About
10mins later i ran in a 400m race in which
i had decided that i wasn't going to give it
100% because of my knee. I ended up 2nd
of 3 in around 68secs. followed this up with
some easy interval running with a few others.
These were running about 300m at long run
pace then walking the other 100m and so on.
I then ran another 400m at easy pace then
4 more run-throughs to finish up. We then
went inside and ate a fair bit of pizza and some
rather nice scones that were put on for us.
They have a pizza night every so often and
we had a good turn out for it.


Wednesday morning - treadmill fartlek.
Warmup 1.5km slow jogging pace then
around 20mins of fartlek running with a
faster minute of running followed by 2mins
of my normal long run pace etc etc. This
was then followd by a cooldown jog of
1km and a set of chairdips and pullups.

Tuesday evening - treadmill 5km trial.
Warmup included in the timed run.
1 x 5km timed trial run on the treadmill.
This time in 25:49PB which improves on
last nights by over 2 mins. A cooldown
jog for another 1km and a set of reverse
hand pullups to finish.
***(Remember of course that these treadmil
times are really only an approximation.
I don't think i could run that time on the
road just yet!)***



Tuesday morning - treadmill sustained run.
Warmup 1.5km slow jogging pace then
1 x 4:15 solid pace run followed after a
2min walking recovery with 1 x 1:30 run
with even more speed and incline.
Then a cooldown of 1km jogging and a
set of chairdips and pullups to finish.

Monday Evening - Treadmill 5km run.
Tonight the warmup was part of the 5km run.
I increased the speed in the latter stages to
complete the run in 27:55 then cooled off with
another 1km in slow jogging pace before a set
of reverse hand pullups to finish off.



Monday Morning - Treadmill fartlek.
Warmup 1.5km slow jogging pace then
around 20mins or so of fairly easy fartlek.
Today it felt like a real struggle! Not sure
what's going on at the moment but i'm not
feeling all that strong.
Cooldown jog of around 1km with a set of
chairdips and pullups to finish.

Sunday - Rest day


Saturday morning - long run
Was supposed to be a 72min 12km run but right near
the end i was suffering badly from a desperate need to
find a toilet! It could have been quite nasty but i got
home alright but had to walk the last bit.
Apart from that the run was a struggle until after 40mins
when i started to feel comfortable (for a while!).
It seems to take me quite some time these days to
warm up. Perhaps once again having a couple of
days off doesn't agree with me.


Friday - Rest day (unscheduled)


Thursday - Rest day

Wednesday morning - Treadmill Fartlek.
warmup around 1.5km's slow jogging pace
approximately 20mins of fartlek running with
the speed varying every minute and ending
with about 1km slow jogging. A set of chairdips
and pullups to finish up.



Wedneday evening - Knox Masters.
Warmup around 1600m of various running followed
by 1 x 1500m race (15th in 6:07). Not quite as
quick as i wanted (5:45) but not too bad for my first
1500. Followed this up with a couple of laps and
then about 6 x 120m run-throughs at good speed.
Finished up with another 2 laps of jogging pace for
cooldown.


Thursday - Rest Day.

Another double up...........

Tuesday morning - long run.
Another hour's worth of recovery running this
morning. Again felt like i was working during
the run but reasonably comfortable.


Tuesday evening - treadmill sustained run.
Warmup around 1.8km's slow jogging pace then
1 x 4:15s sustained high speed run followed by
a 90s interval then straight into 1 x 1:30s fast
with a cooldown jog of around 1.3kms. Finished
up with a set of reverse arm pullups.

Monday morning - Long run.
An hour or so of running at recovery speed.
Felt reasonably comfortable but at the same
time felt like it required some effort.


Monday evening - treadmill sustained run.
Warmup 1.5km's at jogging speed then
14:15s of running at higher speed (3km's)
required a lot of effort to maintain followed
by 1km at jogging speed to cooldown.
Finished with a set of reverse grip pullups.

Contrary to what i posted a few days ago,
I think i will ramp up the km's instead of
cutting back! I will do a few double days
and i'm keen to focus on increasing my
cruising speed in middle distance type runs.

Saturday morning - 3km sustained run.
Warmup 1.5km's slow jogging then
1 x long sustained run of 14mins at enough
speed to complete 3km's before a cooldown
of 1km slow jogging. A set of chairdips and
pullups to finish.

Friday morning - Sustained treadmill run.
Warmup 1.5km's slow jogging pace then
1 x 4:15 at solid pace then a cooldown of
1km jogging followed by a set of chairdips
and pullups to finish.

Thursday morning - Boxing bags
Boxing bags 6 x 3min rounds followed by med
ball exercises.
It's been a while since i did these and it shows!
The last couple of weeks i have been flat and
it's time for a shake up! My training and my racing
are lacking intensity and i'm in danger of losing
motivation so i'm changing the training routine
once again. One of the long runs and one of the
treadmill interval sessions will be substituted for
2 gut-busting solid pace 1200m treadmill sessions.
In addition i will be adding a 3km session which
i will run at near to my best time. I will keep at
least one long run per week for the time being
as i really do believe in them but a shake-up is
most definately required immediately. I need to
get back to running a series of 150m's again on
a Wednesday night after i compete and perhaps
a few 60-80's also if time permits.

Wednesday evening - Knox Masters
warmup 2km's including about 1400m of slow
jogging and 600m of stride work.
1 x 804.5 (half mile) Hcp - 8th in 2:40 (slow)
400m jogging to loosen up post race then
1 x 200m - 3rd in 28.85 after slowing the last
10-15m or so which wasn't too bad.
another 2laps of slow jogging to again loosen
up followed by 3 x grandstand steps drills with
60s interval. Another lap or so of jogging to
cooldown.

Tuesday morning - treadmill intervals
Warmup 1.5km's slow jogging pace then
6 x 400m inc 2deg in 1:30/90 walkrecovery.
Cooldown jog of 1km and a set of chairdips
and pullups.

Monday morning - long run.
Around an hour's running this morning, in fact 58:03
for the 10km's which for me is a fairly solid effort in
a recovery type run.

Rest

Sunday - unplanned rest day.
Didn't really have time to run today - circumstances
didn't really allow it.

Saturday morning - Long run
60mins of running at recovery pace this time
running my usual course the reverse way.
Might be a little tougher but much the same.



Friday morning - treadmill intervals
warmup 1.5km's slow jogging pace then
3 x 800m inc 2degs in 3:00/90 walkrec
cooldown 1km slow jogging and a set of
chairdips and pullups to finish up.

Thursday morning - icy cold long run.
Tried to rug up a bit this morning but i forgot
the gloves which i regretted after a few minutes!
Around an hour's recovery running this morning.
Didn't feel that great but no soreness and i feel
i need the k's now! I really do seem to compete
and feel better on a heavy training schedule.
I'll see how i go this week!

Back running after the ankle................

Wednesday evening - Knox Masters.
Tested out the ankle for a few laps and all
seemed fine with no soreness so back into it.
Very very very cold night - probably around 4C
Warmup around 2.5km's of slow jogging and
strides gradually building. A very cold night
so i continuously kept warm with some gentle
jogging and walking up to race time.
1 x 1000m race - 9th in a disappointing 3:31
I just didn't feel strong tonight which sometimes
happens when i miss a couple of sessions in
the leadup week! A quick step drill which only
went of a minute or so and more slow jogging
to cooldown for an evening's total of around
5.5km's.

Good News !!..........

Tuesday - No training today because of my
ankle. The good news is that the ankle feels
about 80% better than it did yesterday, so
there is still a chance i may be able to run
tomorrow night at the Masters. I hope so,
i'd really like to run the 1000m.

There goes the ankle !!.........

Monday morning - long run.
Around an hour of running at recovery pace.
I managed to step on a large rock of some sort
a little bigger than a golf ball while running along
the side of the road in the dark. I felt my ankle
twist to the side and had some discomfort for a
few strides but seemingly no problems so i kept
running. I ran for another 45mins to finish off my
session but some 2hours later my ankle was in
a lot of pain. You learn something new everyday
don't you !! Now i have a badly sprained ankle
and again more time off running.

Sunday - Time for a rest.
It's been about 9days or so since i had my last
day off from running. I'm actually feeling really
good at the moment, no soreness of any note
but i want to make sure that i don't get to the
stage i was at the last time i overtrained.
All going well, i'll do a long run tomorrow morning
which i badly need after again doing 4 or 5 speed
type sessions in a row.

Saturday morning - treadmill intervals
Warmup 2km's slow jogging pace then
2 x 1000m inc 2deg in 3.45s/90s walkrec
cooldown jog of 1km and a set of chairdips
and pullups to finish.

Friday morning - treadmill intervals
Warmup 1.5km's slow jogging pace then
4 x 600m inc 2deg in 2.15s/90s walkrec
cooldown jog of 1km followed by a set of
chairdips and pullups to finish off.

Thursday morning - treadmill fartlek.
This morning would normally have been a
slow recovery jog for an hour but as it
turned out, I wasn't able to leave the
house. When this happens it's treadmill
time again so i thought a fartlek of around
7km's would do the trick.
Warmup 1.5km's slow jogging pace then
approx 4.5km's fartlek with 1 minute changes
in pace 10/15/18/10/15/18 etc. followed by
1km cooldown jog and a set of chairdips and
pullups to finish.
I need to get another long recovery run in
sometime this week and i think it will probably
be on Sunday.

Wednesday evening - Knox Masters.
Track surface a very wet to begin with but did
dry out somewhat during the evening.
Warmup around 2km's of various including some
slow jogging and some strides building gradually.
1 x 400m race - 1st in 64.1 - virtually had to lead
all the way so i didn't have a faster runner to chase.
Followed up with a lap of slow jogging to loosen
the legs and then some faster run-throughs before
cooling down with a few laps of slow jogging to
finish up.

Tuesday morning - treadmill intervals
Warmup 1.5km's slow jogging pace then
6 x 400m inc 2degs in 90s/75s walkrec
cooldown 1km slow jogging and 1 set of
chairdips and pullups to finish up.

Monday morning - recovery run.
60mins of slow even running at recovery pace
this morning for about 10km's. Felt OK.
Not out to break any records this morning, just
putting the k's in and loosening up between
speed endurance sessions. Tomorrow 6 x 400m.

Sunday morning - treadmill VO2max.
Warmup 1.5km's slow jogging pace then
2 x 1100m inc 2degs in 3:50/2:00 walkrec
cooldown 1km jogging and 1 set of chairdips
and pullups to finish.

Saturday morning - Long run.
A long slowish recovery run which felt a little harder
than usual. Then i realised that it was somewhat
faster than usual so all is well!
56:04 for 10km's is probably as fast or faster than i
have run that distance in training before.
Even with the two enforced rest days. I still managed
to clock up 39km's for the week.

Friday morning - treadmill intervals.
Back in the groove again this morning though
i must say that as i've found before, it always
seems tougher to complete a session after a
couple of days off!
warmup 1.5km slow jogging pace then
6 x 400m inc 2degs in 90s/90s walkrec
cooldown 1km slow jogging then 1 set of
chair dips and pullups to finish.

Rest.........

Thursday morning - Rest.
I woke up today with a still elevated heart
rate (fluttering a little), so it will be rest and
no running until at least tomorrow morning.
Of course i find this very difficult as i love
my training but it's no good risking my health
just for a couple of days rest.

The Body Protests??.................

Wednesday evening - Sudden illness!
I was looking forward all day to running tonight
at the Masters. As this evening drew closer, i
could feel the headaches coming on! I haven't
had them now for a couple of weeks but when
i get them, they strangely seem to come on
Wednesday afternoon/evenings. I guess i've
been waiting for something like this to happen
as i've been probably training too much lately!
Friday, Saturday and Sunday were all pretty
much speed endurance sessions and that is
just too much for the body to handle. For some
3 hours this evening i felt almost like i was going
to die. I was curled up on the couch feeling very
very sick and it was only after that, that i could
get up and gradually start to feel better. I'm just
about OK now but what a waste of an evening!
I missed the opportunity to run in an 800m race
which i had been training very hard for. Oh well,
there's a 400m race next week which i will now
focus on.

For Something Different...................

Tuesday morning - A kind of treadmill fartlek.
Thought i would try something a little different
this morning for a change. Needs some fine
tuning but i think it's going to be quite a good
session.
Warmup 1.5km's slow jogging pace then fartlek
running as follows - 1min each of 9kph/11.5kph/
15kph then back to 9kph etc x 7 sets and a
cooldown of 1km of slow jogging (9kph) to finish.
This meant that for the main part of the session
between the warmup and cooldown, i was running
at faster than jogging pace for 66% of the time.
I think an interesting progression to look at might
be 9/12/15/9/12/18/9/12/15/9/12/18 etc or perhaps
9/12/15/9/12/18/9/9/12/15/9/12/18/9/9/12/15 etc to
give that little more recovery after the 18 etc.
I'm always looking to change things around from
time to time to keep the body guessing and hopefully
always on the improve.

Monday morning - Long run.
A long recovery run of around 74mins. The second
half was noticably easier than the first. The route
i took was quite undulating and was about 12km's.

Monday evening - 6 x 3min rounds on the boxing
bags (speedball/floor-ceiling/heavy bag).

Extra interval session (hills)...............

Sunday - lunchtime treadmill intervals.
This was an extra interval session that
i decided on to try out a sort of hill workout.
Warmup 1.5km's slow jogging pace then
8 x 300m inc 6degs in 60/75s walk recovery.
Cooldown 1km slow jogging pace to finish.
I found this session quite hard as i did the
first few of these with up to 14degs of incline.
I also just slowed the treadmill to walking pace
each time rather than stop it as i usually do.
I perhaps should really have had a rest day
today instead of this but i didn't, and i'll be
doing a long recovery run tomorrow morning.

Saturday morning - treadmill intervals
Warmup 1.5km's slow jogging pace then
2 x 1100m inc 2degs in 4.15/90s walk recovery.
Cooldown 1km slow jogging pace to finish.
Next time i do this workout i will cut it back
to 2 x 1000m as this morning's second rep
was a bit too much for a training session.

Friday morning - treadmill intervals
Warmup 1.5km's slow jogging pace then
6 x 400m inc 2degs in 90s/75s with last
two gradually getting more incline. Cooldown
of 1km slow jogging to finish up.
Tomorrow morning i'm going to try and
do 2 x 1000m runs with a 90s walking
recovery. Last Saturday morning i did the
1000 then a 500 but now it's time to ramp
it up. 2 x 1000m at solid pace (for me) should
be a very good workout!

Thoughts........

Thursday night - a few thoughts!
I'm really really pleased at the moment with how
my training is going. I guess i must be on the right
track, two strong kicks in my 1200m race last
night and a 10 second PB for the distance. I have
been working a lot on my endurance lately and it
is paying dividends. I have just started reducing
the intervals between my reps from 90s to 75s.
I will do that again in the morning when i do a
set of 6 x 400m on the treadmill. Next Wednesday
we have an 800m race and i will be trying my best
to get inside the 2:30 mark for the first time!
For the time being, i will stick with my 40-50km's
a week and keep working on my endurance.

Thursday morning - long recovery run
60mins of slow recovery running in very cold
icy weather around my local streets for around
10km's this morning.

Goal Breakthrough !!.............

Wednesday evening - Knox Masters
warmup 3 laps slow jogging to start then
several strides with more jogging for 2km's.
1 x 1200m (5th in 4:23 PB). I'm very pleased
with that effort which is 10secs off my previous
best from about 3 or 4 months ago. That also
means that i have reached what was my 2005
goal for 1200m !! Now for a new goal (4:20?)
Then a slow loosen up jog of 400m before
4 sets of grandstand steps - each in around 28
or 29s before another 1.5km's slow jogging to
finish up.

Tuesday morning - treadmill intervals
Warmup 1.5km's slow jogging pace then
4 x 600m inc 2degs in 2.15/75 walk recovery
last one with more incline.
Cooldown jog of around 1km to finish.

Tuesday evening - 1 set of 3 boxing bags and
a set each of med ball exercises and pushups.

Monday evening - A quick set of boxing bags
at quite high intensity - 1 set of each of speedball/
floor to ceiling/heavy bags.

Monday morning - very very cold - 4 degrees C
60mins of slow recovery running around the streets
for around 10km's. Felt very comfortable today.

A Longer Run...........

Sunday morning - Long Run.
A nice easy 72mins of slow easy running around the
local streets for around 12km's. The route i ran was
quite undulating with a bit of everything so at times it
was quite tough and sometimes very easy. Overall i
felt quite good throughout and coped pretty well with
the extra time.

Saturday morning - Treadmill Tempo Run
Warmup 2km's slow jogging pace then
1 x 1200m inc 2degs then 90s walk recovery
followed by a stiff 500m inc 6degs with
another slow jog for around 1.2kms to finish.
Again looking to build on my speed endurance.
A slightly easier week this time so i'll be looking
to ramp up the km's again next week if possible.

600s................

Friday morning - Treadmill Intervals.
Warmup 1.5km's slow jogging pace then
4 x 600m in 2.15s/90s inc 2degs and then
cooling down with 1km of slow jogging.
I've chosen this workout as i'm running a
1200m on Wednesday night and i need to
continue working on my speed endurance.

Thursday morning - Long treadmill run.
Heavy rain this morning so i opted for the treadmill.
60mins of easy distance running for about 10km's.

Wednesday night - Knox Masters
A little wet and cold tonight.
Warmup around 2.3km's of various laps/strides
and sprint drills etc. 1 x 300m race - 1st in 45.75
which in the wet conditions and wearing a jumper
was quite ok. After that i completed 4 sets of
grandstand steps and 3 laps of slow jogging to
cooldown. The 300 felt quite comfortable tonight
but i didn't have anyone there pushing me. Next
week there is a 1200m which i will do - should be
able to PB it.

Wednesday morning - Boxing Bags.
6 x 3min rounds - speedball/floor-ceiling/heavy bag
and 2 sets of leg raises on the Power Tower.

Tuesday morning - treadmill intervals.
Warmup 1.5km's slow jogging pace then
6 x 400m inc 2degs in 90s/90s walk recovery
with the last couple a little faster with more incline.
Cooldown 1km slow jogging pace to finish.
My throat is a little sore today after waking up
during the night feeling that something was not
right! May have a bit of tonsulitis??

Monday morning - Recovery run
It's becoming a fairly standard routine session for me
now, 60mins of easy recovery running for around 10km's.
I may have to look at changing it around again soon to
stop my system from getting too used to it.

Rest...........

Sunday - Rest Day
A well deserved rest after a big week (for me)
of over 50km's.

Saturday morning - treadmill intervals.
Warmup 1km slow jogging pace then
6 x 400m inc 2deg in 90s/90s walking recovery.
Last couple a little quicker with more incline.
1km cooldown slow jogging pace to finish.

Friday morning - An extra Run.
An extra recovery run today and it felt really
good this time! 60mins for 10km's.

Recovery Run

Thursday morning - Recovery run.
60mins of slow running at recovery pace for
about 10km's. The second half hour was more
comfortable than the first. It felt like i came good
at about the 25min mark!

Wednesday Evening - Improvising!
Due to a sickness in the family I didn't go to
Masters tonight. Instead i had to take Jack
to soccer training so i had a bit of a run at the
park while he was training. After we came
home i continued on for a while on the treadmill
to make up the rest of the session.
Warmup around 2.5km's of jogging and strides
at the park. Then a little later another 1km on
the treadmill for a further warmup.
4 x 300m (60s) at full incline with 60s walk
recovery between each rep then 1 x 5mins at
4min per km pace before a cooldown of around
1km to finish up.


Wednesday morning - Boxing Bags.
6 x 3min rounds on the bags followed by
2 sets of leg raises on the power tower.

Tuesday morning - treadmill intervals
Warmup 1.5km's slow jogging pace then
6 x 400m inc2degs in 90s/90s walk recovery
last two a little faster with more incline.
cooldown 1km slow jogging to finish.

Monday morning - Recovery run.
60mins of slow easy running around my local
streets. The terrain is quite undulating so it
can be quite testing at times - 10km's.
One thing i do notice is that for the rest of
the day following these long runs is when i
feel my best.

Sunday afternoon - treadmill intervals.
Only had about 2hrs sleep due to watching
most of the Live8 concerts during the night.
Warmup 1.5km's slow jogging pace then
6 x 400m each 90s with 90s walking recovery
last couple a little faster with more incline.
cooldown around 1km slow jogging to finish.

Saturday morning - easing back into it.
60mins of running at recovery pace after 2 days
of unexpected rest. I got through it ok but it
wasn't really that easy.

I'm Listening................

Friday morning - This morning i have woken up with
an elevated heart rate. I had planned an interval
session on the treadmill but have decided to get
myself completely right before doing any more training.
I've obviously drained myself so much recently that
my system really needs a few days to repair itself.
So more rest today (other than work of course!)
and i'll see how i wake up tomorrow.

Thursday - An unplanned rest day due to not
feeling well. I think a number of factors have
contributed to it - stress/lack of sleep/dehydration
and the possibility of having caught something off
one of my kids. I don't think i've been overtraining
but with not enough sleep it may have the same
effect.

First time at 1600..................

Wednesday night - Knox Masters.
Warmup 2200m including 3 slow laps various
strides and run-throughs etc.
1 x 1600m race (9th in 6:22) then short break
2 x 400m (part of relay) in which i struggled
very badly. I wasn't going to run it but was talked
into it against my better judgement! I knew the
1600m had taken a lot out of me and that should
have been enough racing for the night.
Finished off with another 5 laps of slow jogging
broken up into 2 lots for cooldown.
Now that i have been home for a couple of hours
since running, i'm not feeling very well at all.

Intervals 800's.........

Tuesday morning - treadmill intervals 800's.
warmup 1.5km slow jogging pace then
3 x 800m @ 3mins/inc 2degs/90secs
last one a little faster with more incline.
cooldown around 1km slow jogging pace
to finish.

Monday morning - Recovery Run
60mins of slow recovery running around my local
streets for about 10km's. Had to wear a jumper,
cap and gloves because of the extreme cold!

Sunday morning - Treadmill
Warmup 1.5km's slow jogging pace then
1 x 1km @ solid pace/inc 2 degs
cooldown around 1km slow jogging pace
to finish.


Sunday evening - Spinbike
I spent a little time on my spinbike this
evening in front of the TV. Just a light
easy session keeping the legs moving for
around 20mins all up.

Some longer reps...............

Saturday morning - Treadmill intervals.
Warmup around 1.5km jogging pace then
3 x 800m reps @ 3mins/90secs/inc 2deg
last rep a little faster with more incline.
cooldown around 1km jogging to finish.


Friday - No training - complete rest.

Slow Recovery............

Thursday morning - damp and cold!
A slow recovery run this morning for 61mins
around a big loop of my local area. A little
bit of a struggle after overdoing things last
night at the Masters! I got through it ok for
about a 10km run all up.

Tomorrow (Friday) is going to be a rest day.
After having some pretty heavy training weeks
over the last month or so i need to be careful
not to overdo it. I think i came close to that
last night and haven't really felt my best this
afternoon either. I'll decide on Saturday morning
whether to train then or not.
Next Wednesday there is a mile race on at the
Masters, and having not done one before, I might
give it a go so i can get a time.

Three races and a 600m PB!............

Wednesday night - Knox Masters
Warmup around 2km's which included
3 laps of slow jogging and several strides
gradually building up to about 75% pace.
1 x 600m race - 6th in 1:45 PB followed by
a short jog to loosen my tightening muscles.
1 x 70m race - 1st in 9.69 - very close finish.
1 x 300m race - 3rd in 46 - shouldn't have run
as i'm still not strong enough to have 3 hard
runs in one night. Felt almost sick after the
last run and it took over 30mins to recover
to a point where i could go for a gentle walk
and then a cooldown jog for a couple of laps.

Tuesday evening - Recovery run.
40mins of slow recovery running on the treadmill.
The speed was increased for short periods just
to loosen up the leg muscles a little - around 7km's.


Tuesday morning - Treadmill intervals
Warmup 10mins slow jogging pace then
6 x 400m @ solid pace with 90sec recoveries.
Speed and incline were increased gradually
after the first three reps. Cooldown another
10mins of slow jogging to finish.

Monday morning - long run
60mins of slow recovery pace running at an
even pace for around 10km's. Felt very good.
Tomorrow morning it's back to the treadmill
for an interval session which will be 6 x 400m
with 90sec walking rest between each one.
On Wednesday evening at the Masters there
will be a 600m which i'm keen to do well in
as i haven't run one of these for some time.



Sunday - Rest Rest Rest.
A full rest day after a very heavy week of
mileage.

Saturday morning - Recovery run
40mins of slow easy recovery running around
my local streets for about 7km's.

Friday night - Easy fartlek/recovery run.
40mins of fartlek running on the treadmill.
The first and last 10mins were slow jogging
pace to warmup/cooldown. The middle 20mins
was roughly divided up into a minute of faster
running with more incline and then a minute
of slow jogging between each one and so on.
Not too taxing but a little more than just recovery.

Friday morning - treadmill intervals
warmup 1.5km slow jogging pace then
1 x 4mins @ solid pace with 90secs recovery
1 x 400m @ solid pace (inc 14degs) and
cooldown 1.5km slow jogging pace to finish.

Thursday morning - Recovery run.
51mins of slow recovery running for
around 8.2km's in slightly wet conditions.

Wednesday evening - Knox Masters.
Warmup 2 laps and several strides graduallly
building speed. After that mainly just trying to
keep warmed up until the race.
1 x 400m race - 1st in 63.03 which seems a
little slow but i'm reasonably happy with it given
that i had knowone to chase, it was very cold,
and i was suffering from a very bad headache.
No other training except for a cooldown of 2
laps at slow jogging pace to finish."

Tuesday morning - treadmill intervals.
warmup around 5mins slow jogging then
6 x 400m @ solid pace with 90sec recovery
Incline set to 14degrees throughout the
session. The last rep slightly faster then
cooldown around 5mins to finish up.

Monday late afternoon - treadmill recovery.
40mins of easy recovery running on the
treadmill (incline 2degs) for about 7kms.
I think i will do another interval session on
the treadmill (6 x 300m) tomorrow morning.

Speed Endurance................

Monday morning - Queens Birthday holiday
A new workout today 6 x 400m on the treadmill.
Warmup around 1.2kms slow jogging pace then
6 x 400m @ solid pace with 90sec recovery.
Incline all the way up at 14 degs. Last rep set
just a little faster and then a cooldown jog of
around 5mins at slow jogging pace to finish.
I may do a recovery run late this afternoon.
I'll see how i am for time later.

Back running after two days off...................

Sunday afternoon - long run - 72mins
Went out to run 60mins but after running
one loop of a new circuit in around 35mins
decided to run two of them - around 11.8km.
Felt quite good after about 15mins and ran
the second half a little quicker than the first.


Did not run Friday or Saturday due to knee
soreness (left knee).

Rest Day...............

Decided to rest my sore knee until at least
Saturday morning. I could use the rest really
anyway as i haven't had many breaks recently.
At the Masters next Wednesday there is a
400m NOT (name your own time) which i'm
very keen to do. I haven't done a 400 for about
five weeks and i really want to have another
ping at breaking the 60.

Knee Sore Again!...............

Thursday morning - Recovery run.
Treadmill run due to heavy rain outside.
40mins of slow easy running - 7km.
My left knee (my bad one) is quite sore again
from the racing last night. I felt a twinge at the
end of the 200m just like i have previously at
the end of 100's recently. I guess it must happen
when i'm exerting maximum effort at the end of
these races. Hoping it feels ok again tomorrow.

Comments............

I didn't realize it but the settings for comments
here on this blog were set to registered users
only. No wonder i havent had any comments
for a while! It's fixed now - anyone can comment.

2 More PB's Tonight !!...............

Wednesday night - Knox Masters
warmup 3 laps of slow jogging plus a few
stride throughs and some more slow jogging
back and forth to keep warmed up.
1 x 1000m - 8th in 3:24 PB followed by a
little more slow jogging to loosen the legs.
1 x 200m - 3rd in 28.18 PB followed by
4 laps of slow jogging cooldown to finish.

Wednesday morning - Boxing Bags.
usual bag routine 6 x 3min rounds plus
a set of leg raises and tuck jumps.
Masters down at Knox tonight (1000m).

Tuesday morning - treadmill session.
warmup around 1.2km's slow jogging then
1 x 4mins @ solid pace (14) 90secs recov
1 x 400m/8deg @ solid pace (14) followed
by cooldown around 5mins jogging pace.

Monday morning early - Recovery run.
40mins of slow easy running through
the streets near home for about 7km's.

New 3km PB !!...............

Sunday lunchtime - 3km timed run.
Warmup 500m slow jogging pace then
1 x 3km timed run - lake course (14:17 PB).
That is a 31 second PB from my previous
best about 2 months ago. Cooldown jog of
around 500m to finish.

A Second Run Today.........

Saturday afternoon/evening - Long Run.
First run of one hour for quite a while.
Got through it ok but it was quite a struggle
really, never felt that comfortable. Probably
tired from this morning. Around 10km's total
after passing house gate at 48:20 (1 lap of area).

Saturday morning - 1000m lake run
warmup 1km slow jogging pace then
1 x 1000m timed run around the lake (3:47)
Felt very stong at the finish. Then finished
off with a cooldown jog of 1km.


Friday - Rest Day

Wednesday evening - Knox Masters
warmup around 2km's including more than
3 laps of jogging and several stride throughs.
1 x 100m race - 2nd in 13.09 (poss not right)
more jogging around another 600m or so.
1 x 300m race 2nd in 44.58 followed by about
2 more km's of cooldown jogging to finish.


Wednesday morning - Boxing Bags
Usual routine of 6 x 3min rounds followed by
a set of leg raises.

Tuesday morning - treadmill session
Warmup 1km slow jogging pace then
1 x 4mins @ solid pace (14) with 90sec recovery
1 x 400m @ solid pace /inc 6deg followed by
cooldown 1km slow jogging pace to finish.
Tomorrow boxing bags in the morning and
Masters in the evening (100/300).

Monday morning - Early start - very cold!
Ran in fleece pullover and pushbike gloves.
40mins of slow easy running at recovery pace.
About 7km's. I'm feeling very strong at the
moment - just hope i don't overtrain.

Sunday evening - Recovery session
40mins of easy distance running in my new
Nike Free's. About 7km's and no problems
with the shoes.

Sunday morning - treadmill session
Warmup around 1.2km's jogging then
1 x 4mins solid pace (14) with 90secs recovery
1 x 400m solid pace (14) then cooldown around
1km jogging pace to finish.

After nailing a great PB this past Wednesday evening,
I'm all fired up to go on with it and really improve my
times (especially from 400-1000m). There are a
number of runners around the 3:05-3:20 mark (1000m)
at the Masters at Knox and i'm keen to mix it with them
as soon as i can! This is fairly similar to the 400/800's
that i run also. Runners just ahead of me that i want to
catch. All of this of course is keeping me well motivated!

Double Up...............

Saturday afternoon - another treadmill session.
Warmup around 1.2km jogging pace then
1 x 15mins tempo run (first 10min@11 then next
5min @9) followed by cooldown around 1km
jogging to finish.

Saturday morning - Treadmill session
warmup 1.5kms slow jogging pace then
1 x 4mins @ solid pace (14) then 90sec recovery
1 x 400m @ solid pace (14) then cooldown 1km
jogging to finish.

A Few Extra K's.................

Friday evening - An extra session!
Racking up a few more k's with 30mins
of slow easy distance work. Finished off
the last 3 or 4 mins a bit stronger for
about 5.5km's.

Thursday morning - Early morning recovery run.
40mins of slow easy running for about 7km's.
Very much intended as a way to flush out the
legs from last night's Masters races.

Big PB To Reach 2005 Goal !!!!!

Wednesday night - Knox Masters.
A cool night - track wet and slippery.
warmup 4 laps slow jogging pace then
4 x 100m strides gradually building pace
1 x 1000m race - 10th in NEW PB 3:27
This takes 13 seconds off my previous best
and smashes through my 2005 goal time!
1lap quick recovery slow jogging pace then
1 x 200m race - 2nd in 28.2 PB then another
lap slow jogging recovery and some rest.
3 x 3/2 grandstand steps (47/48) with 90secs
walk recovery before 2 more laps slow jog
cooldown to finish.
(NEW GOAL - 1000m is sub 3:20)


Wednesday morning - Boxing bags 6 x 3mins
plus leg raises.

Tuesday morning - treadmill workout.
warmup 1km slow jogging pace then
1 x 1000m @ strong pace/ 90secs walk recovery
1 x 400m/inc 6degs strong pace then
cooldown 1km slow jogging pace to finish.
Tomorrow will be boxing bags in the morning
and Masters racing/training in the evening.

Monday morning - cool to mild.
About 43mins of slow easy running this morning
for about 7.5km's.
Tomorrow morning - treadmill tempo/intervals.

Sunday - rest day

Saturday morning - cold
Warmup around 1.5km then
1 x 1km solid pace then 90secs recovery walk
followed by 1 x 400m solid pace and cooldown
jog of around 1.5km to finish."

Friday - Very cold morning
Boxing bags 6 x 3min rounds followed by
1 set of leg raises/dips/pull-ups.

An Early Start...............

Thursday morning - Very cold and icy!
An early start this morning 5.30am
40mins of slow easy jogging for around 7km's.
Much of it in very dark conditions around the
streets near home and through a bit of bushland.

800m PB again !!.....................

Wednesday night - Knox Masters
warmup 2 laps slow jogging pace
5 x 100m strides gradually building pace
another 400m slow jogging pace then
various slow and faster jogging back and forth
1 x 800m Hcp race - 3rd in 2:34 PB (from 2:36)
1 x 400m slow jogging pace then
3 x 3/2 grandstand steps - 90secs recovery
3 x 200m @ 75-80% walk back recovery.


Wednesday morning - boxing bag routine
6 x 3min rounds followed by leg raises.

Thick Blanket Fog!............

Tuesday - A very very cold foggy and icy morning.
I decided that rather than try to do a solid 3km in
these conditions (also still have a sore back), i
thought it better to just do an easy 40mins for
around 7km's. No problems with my back doing
that and it felt quite good (a little tough at 20min).
Hopefully i'll be right to do my boxing bags in the
morning (6 x 3mins) before Masters tomorrow night.

Monday morning - Treadmill session (very cold)
warmup 800m slow jogging pace then
4 x 400m @ 3/4 pace with 90sec recovery jog
in between each rep. Cooldown 800m jogging.
2 sets of leg raises/skipping/tuck jumps to finish.

Sunday - today is going to be a rest day.
In the past, i might have gone to the track
for a sprint session but i have somehow hurt
my back (probably lifting the kids etc). I do
however, have to trim the hedge at the front
of the house and do some work on my motor-
bike this afternoon. I will just have to be a
bit careful for a couple of days (I hope!).
Tomorrow morning should be a treadmill
interval session - we'll see.

Fleur running at Tirhatuan Park last Saturday...........

Photo courtesy of the KLAC website.

Saturday - very very cold icy morning!
Warmup 1km slow jogging pace then
1 x 1000m timed lake run 3:51 again!
cooldown 1km slow jogging to finish.
(no cross-country today).

Friday - I decided to go for a longer run
this morning. I hurt my knee slightly on
Wednesday night in the 100m. Also i have
some soreness in my upper legs/groin area.
I ran at an easy pace for 40mins (about 7kms)
and will do a 1000m timed run around the lake
tomorrow morning.


Thursday - Rest day

Big 300m PB tonight!

Wednesday night - Knox Masters
A cool night - no wind at all.
warmup 2 laps slow jogging pace
5 x 100m strides gradually building speed
1 lap slow jogging pace then a small gap.
1 x 100m race - 2nd in 13.34 - pulled up
with a slight twinge in my left knee - last 10m.
A short break then slow jog around to 300m.
1 x 300m race - 2nd in 44.36 PB (previous 47)
A short break then 2 x 200m @75-80% with
200m walk recovery in between. 2 laps slow
jogging to finish.

Wednesday morning - quite cool - boxing bags
6 x 3min rounds followed by i set of leg raises.

Tuesday late aft - treadmill session.
warmup 1km slow jogging pace then
4 x 200m reps at 70% (around 36s)
with 200m of jogging between each.
treadmill set to 2deg incline and 14kph
(around 17) and 9kph for the recoveries
(around 11.5). 400m slow jog to finish.

Tuesday morning - very very cold!
wore fleecy jumper this morning.
warmup 1km slow jogging pace then
1 x 1000m timed run at the lake 3:51
really struggled with breathing in the
cold icy weather at about the 600 mark.
cooldown 1km slow jogging pace then
2 sets of skipping/med ball/tuck jumps.

Saturday morning - KLAC Cross Country.
A few spots of rain at times.
Warmup around 500m slow jogging pace
various runs at good pace leading out the
cross country races for KLAC. The last
being a slightly slower run of about 500m
to finish.
I had a couple of bourbons last night so i
needed to run them off this morning. Also
tonight i'm off to the Knox Masters Dinner
Dance so i'll probably have more to drink
tonight!