Monday - treadmill interval session
warmup 1km jogging pace then -
1 x 1000m @ 15kph with 3mins walking recovery
1 x 600m @ 17.5kph/inc 2deg with 3min walk recov
1 x 400m @ 20kph/inc 6deg with 1.5 walk recovery
cooldown 1km jogging pace then -
2 x 15 tuck jumps to finish.

Sunday - The start of what i plan to be a light week.
Knox Athletics Track for a speed interval session.
A nice warm day with a fairly strong wind down the
front straight.
warmup 2 laps jogging then
various sprint drills gradually building
8 x 60m @ 95% with 140m walking recovery
8 mins rest then -
1 x 300m @ 95% (48.53) then rest
2 x double grandstand step drills 4min recovery
first one in 65.51 second in 65.18
2 x 15 tuck jumps followed by cooldown
2 laps of jogging to finish.

Resting.......

Saturday - I'm having a rest at the moment. Normally
i would have been for a timed run around the lake this
morning but now i won't be exercising until Sunday late
afternoon/evening when i will do a sprint session.
The last week has seen a lot of training. The next will
only see a total of 16-18kms, with a couple of the running
sessions replaced with rounds on the boxing bags. My
aim is to be as fresh a possible for Wednesday night for
a 400m race at Masters.

Cut Back Required..........

Friday morn - Long run this morning. Did not feel good
at any stage of the run so i've obviously overdone the
past week! The inclusion of a run around the Tan on
Sunday morning and the 3km run on Tuesday morning,
have not allowed for my body to recover properly. Both
of those runs were at a pace faster than my easy Friday
runs and were very tiring.
It's probably about time for a very light week anyway.
One should be included (for me) every 6 weeks or so just
to refresh the mind and body.
I'm going to make my next session late on Sunday at the
aths track for my speed interval workout.

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

Thursday - I decided to have a complete rest day (apart
from working of course) today. It's been a pretty solid
week so far and i have my 10km run tomorrow morning.

Wednesday - Knox Masters
a warm night and a big turnout.
warmup 2 laps jogging then various sprint drills
and run-throughs.
600m race (eighth in a 1:47 PB)
5 x 150m @ 90% (all around 22 secs)
several x long jump at half pace
3 x grandstand steps/high knee singles
short cooldown."

Tuesday - 6.30am A new session for me.
I dug out the Garmin Forerunner 201 and ran from home without a
warmup to the lake, around it and back again. To make up the
three kms i ran past the driveway about 50m. 16:53 (5:37/km)
First time doing this run so i'm quite pleased with the effort.
The layout of the run is quite undulating which is very good.
Followed up with various medicine ball drills, skipping and tuck
jumps etc. Nothing now until Masters tomorrow night.

Monday - Treadmill interval session.
warmup 1km jogging pace then
1 x 1000m @ 15kph with 2.5mins walk recovery
1 x 600m @ 17.5kph/2deg inc with 2.5mins rec
1 x 400m @ 20kph/6deg inc with 1.5min walk rec
cooldown 1km jogging pace to finish.
I really feel this is a very beneficial workout. Good
for my endurance and it really makes you sweat.
Tomorrow morning will be the first of my Tuesday
morning 3km (approx) runs at a pace a little faster
than easy distance. Probably around 5:15 per km.

Sunday eve - Interval session at Knox Aths Track.
warmup 2 laps jogging then -
various sprint drills/high knee skipping etc
a few 60's on the grass building speed.
8 x 60m @ 95% with 140m walking recovery
3 x grandstand steps drills/high knee singles etc
cooldown 2 laps jogging to finish. Total about 3km
The focus this evening was entirely on speed.

First time around "The Tan"

Sunday morn - I decided to finally have a run around the Tan.
Been meaning to do it for ages so off i went this morning. I
wanted to get a time even though i didn't want to push it too
much. No warmup as i thought i would start from where i
parked the car and finish there as well. 20:22 for my first time
i think was pretty good considering the first five mins or so
was like a warmup. Now the next time i will go there earlier
to ensure a carpark and a few less people.

Saturday aft - usual bag routine followed by -
tuck jumps/high knee skipping/normal skipping
various medicine ball exercises and leg raises
on the power tower. Total probably about 50mins.
I'm going to try and run a lap or two of the Tan
tomorrow morning if i can fit it in. I'm looking
forward to that as i haven't run the Tan before.

4:46:19.............

Saturday morn - warmup 1km jogging then -
timed run 1170m (lap of the lake) - this time i went
out really hard and felt during the run that i had overdone it. I slowed during parts but still managed
a best yet of 4:46:19. So another PB for the lake!
cooldown 1km jogging before -
medicine ball various/tuck jumps/skipping etc.

Goals for 2005 update

Just having some thoughts about my current goals.
My goal of breaking 60 for the 400m is still foremost.
I have an urge to try and go for 2:30 at 800m by the
end of this year. Currently my best for this is 2:51 so
this is quite an ask, but getting up into the short middle
distances, is where i'm making the most gains at the
moment. This would bring my 1000m time to hopefully
about 3:15 by year's end.

Friday - I started taking cold and flu tablets on Thursday night
and so far, i'm still ok to train. I ran my 10km's this morning
a little faster than i have been. I completed my usual course in
about 2 mins less than previously. I'm very pleased with my
training at the moment and going to the Telstra A series last
night at Olympic Park, has certainly spurred me on with new
inspiration!

Oh Oh - here we go!

Thursday early morn - today is a rest day but i now have
a sore throat which i felt start to come on about a day ago.
The nose is a little runny but not a problem yet. I guess
i could be a bit run-down which would leave me susceptible
to something like this. Tonight i'm off to Olympic Park
after work to watch the Telstra-A Series meet which is an
IAAF Grand Prix II event. 4 or 5 hours in the cool night
air is probably not going to help me much, but I'm not going
to miss this!
Friday morning is easy long run morning - we'll see!

Wednesday - A cycling session around the lake this
morning. The first one for a couple of weeks and i
could feel it too! About 35mins for 13km's.
Tonight it was down to the track for the Masters
session and it was quite a cool and windy night -
warmup 2 laps jogging then various sprint drills inc
high knee skipping, lateral stepping, several 60m
run-throughs gradually building etc.
1200m race (3rd in 4:48) splits 91/95/102. That
works out to be about a 7 second PB (adj distance).
100m race (3rd in 13.91) not fully recovered from 1200
a few run-throughs and a little jogging (not much).

It's funny what goes through your mind isn't it??
I see my times tumbling for my short middle distance
type events but not for my sprints. I haven't had a
proper race over 400m for a while so i don't know about
that distance. It just seems that while in my younger
days i was a 100m runner, i'm now more of a 400/800
runner. Time will tell i guess! I don't think i will reach
near my best for another year or so yet anyway.

Tuesday morn - usual bags routine 6 x 3min rounds then
2 x 10 burpees
2 x 5 leg raises on power tower (last one 15secs)
2 x 10 tuck jumps
total workout 40mins.
Tomorrow morning cycling.

Monday morn - treadmill session
warmup 1km jogging pace followed by -
1 x 1000m @ 15kph - 3mins recovery walk
1 x 600m @ 17.5kph/inc 2deg - 3mins recovery walk
1 x 400m @ 20kph/inc 6deg - 1.5mins recovery walk
warmdown 1km jogging pace
2 x 10 tuck jumps

Sunday night -Arrived late because of region (little aths) finishing.
warmup 2 laps jogging followed by -
various drills - high knee skipping, side stepping
several 60m on the grass gradually building speed.
Then 4 x 60m at 95% in spikes followed by -
2 x starting drills over 40m.
2 x 200m first in 31.2 second in 31.9 with full recov.
Then 2 x grandstand steps including tuck jumps and high knees up the single steps.
cooldown 2 laps jogging to finish.
I don't think i can do both 60's and 200's together in the one workout like this.
I think 200's will need to be done in a separate session (perhaps 4-6 x 200m depending on how fast). Perhaps 8-15 x 60m again depending on how fast i run them.

Fleur finishes 4th..............

Sunday - Fleur put in a big effort this morning to finish
fourth in the U9 Girls 1100m walk at "region" - Well done!

Sunday - Interested spectators at "Region" this morning. 

Saturday eve - Home from the Region Championships with
a fifth for Fleur in the 80m hurdles final. She equalled her
PB so she did very well.
I decided to fit in a workout this evening so it was -
The usual boxing bags routine of 6 x 3min rounds,
2 on each bag. Then various medicine ball exercises,
high knee skipping on the run, skipping with the rope
and tuck jumps. Total workout about 45mins.
Tomorrow evening i will try to get down to the track
after "region" finishes for an interval session. I'm thinking
along the lines of 60's and 200's.

Fleur at "Region" (Knox 2005) 

Saturday late morn - A brief gap in proceedings at the
Region Championships (Little Aths) so we headed back
home for a short break. Fleur finished 3rd in her heat
of the 80m hurdles. There was some problem with
the electronic timing so it's still not official whether she
has made the final this afternoon. We will no doubt find
out when we get back there at 1.00pm

Just for something a little different. This Wednesday at
the Masters, I'm going to run the 100m first up and then
have a go at the 1200m Hcp. I'm guessing that there will
only be around 10 mins in between but that should be ok.
Of course i'm hoping that soon we will have a proper 400m
race as we haven't had one for a long time.

4:48:17 !!

Saturday morn - Well i did it again! Another PB around the lake.
This time another 5secs off for a 4:48:17. That's another gradual
improvement in fitness over the past week. I'm very pleased
with the way my training is going and intend to continue with the
same pattern for the next few weeks. Of course another change
of some sort will need to happen at some point to keep things fresh,
and keep my body guessing!

Friday - A full rest day yesterday although i'm not getting
enough sleep at the moment. This morning i completed my
usual 1 hour of easy running (63mins) for about 10km's.
No problems this time afterwards but i am very tired!
Tomorrow morning i'm due to run the timed 1170m again.

Wednesday - I thought i'd give myself the morning off
from training (cycling) today as i was feeling a bit tired.

Tonight at the Masters i took two of my kids with me.
I thought that they needed a training session as their
form since Christmas seems to have declined just a bit.
We did some sprint drills, a few runs over the hurdles
and a little relay practice. We also did some work on
running form and i was very pleased with the way they
trained.
As for me tonight -
warmup 2 laps jogging followed by a few 60m run-throughs
3 x400(2) relay which we managed to win in a very close
race. My first 400 was in 78 and my second in 71 so a good
improvement over the last time we did this event about
6 weeks ago. Most of my running after that was with the
kids doing various drills with them. I did run a full lap to
loosen up my legs shortly after the relay.
Total for tonight was probably around 3kms.
Tomorrow is a full rest day.

Tuesday morn - Usual boxing bags routine (6 rounds)
skipping/tuck jumps/various medicine ball exercises
situps and leg raises using the power tower.
About 40mins total core workout.

Monday - 6.15am treadmill interval session.
warmup 1km followed by -
1 x 1000m @ 15kph with 3 min walking recovery
1 x 600m @ 17.5kph/inc 4degs with 4 min walking rec
1 x 400m @ 20kph/inc 6degs with 2 min walking rec
cooldown 1km to finish.
Tomorrow morning boxing bags workout.

Sunday 4pm - warmup 2 laps jogging followed by -
several 60m run-throughs gradually building speed
high knee skipping drills then a couple of 100m run-throughs.
3 x 200m in low 32's with recovery 4 mins then 6 mins
(should be full recovery for these - possibly next time try
them in 30 secs each).
Grandstand step drills various then -
3 x flying 150m holding form to the finish with full recovery. followed these up with more 100's/60's and fast 50's on the
bend in spikes.
cooldown 2 laps.
Session lacked a bit of direction for a while but ended up being quite beneficial. Need to focus more on high speed and holding good form with full recoveries. Quality over quantity.

Milestone!

Saturday - Let's rewind to last Saturday where i PBed
at 5:00:41 for my 1170m timed run of the lake. I did
make mention that soon i should break the 5mins.
Well this morning after not feeling at all well yesterday,
I shaved (SMASHED) around 7 seconds of my PB to
make it now 4:53:58 so this morning i am well pleased!

Evening - 6 rounds on the bags (speedball/floor to ceiling/
heavy bags) followed by various medicine ball exercises,
tuck jumps, skipping and crunches on the power tower.
I'm aiming to really strengthen my stomach/abs area at
the moment.

Friday - yesterday was a full rest day and this morning
i went for my now weekly 10km run. Felt quite comfortable
and no problems. Tomorrow morning will be a timed run
around the lake (1170m).

UPDATE: I have since spent all day with the runs. Not
sure why but i was lucky to get through my 10km's this
morning. I attempted to go to work but after half an hour
or so realized that it wasn't a good idea!

Wednesday eve - Very cold and very very wet.
All training done in the grandstand at the track.
about 10mins of warmup jogging
lots and lots of step drills which included bounds,
jumps up the steps, running up with high knee lift,
skipping with high knee lift, the usual diagonal step
drills and some jogging in between.
Approx an hour and a half of these followed by a
cooldown of 5 mins or so.
A very solid core workout which i will feel for a couple
of days i think."

Wednesday morn - very heavy rain this morning which
is really just too much for a cycle around the lake. Now
is the time that i'm glad i have the spinbike so it was in
to the garage for 40mins and about 15km's of spinning.
Tonight it's down to the track for the Masters.

Tuesday morn - various medicine ball exercises,
skipping and 5 sets of 10 tuck jumps with 15 to finish.