Saturday morning - 1000m timed run.
Warmup 1km slow jogging pace then
1 x 1000m timed run - lake course 3:44
cooldown 1km slow jogging pace to finish.
Didn't run at the KLAC Cross Country today.

Friday morning - 3km lake course.
Warmup about 500m slow jogging pace
1 x 3km timed run - lake course 15:06
cooldown about 500m slow jogging pace
to finish. Tomorrow 1000m around the
lake and a bit later a little cross country.

Thursday - rest day.

Milling around for the start of the U9/10 Cross Country last Saturday.
Fleur is in the green top with the pink hair tie.
Photo courtesy of KLAC.

Wednesday morning - boxing bags
6 x 3min rounds followed by 2 sets
of leg raises/skipping/tuck jumps.

Evening session - Knox Masters
warmup 2 laps jogging pace then
4 x 100m strides gradually building
another 1 lap jogging pace then
1 x 800m race - 8th in 2:36 PB
1 lap slow jogging pace to loosen up
3 x 3/2 grandstand steps (47/46/46)
200m slow jogging pace to loosen up
9 x 100m run-throughs 17/16/15 x 3
actually last one in 14.4 followed by
1 lap slow jogging pace to finish up.
A good solid speed session tonight."

Tuesday - warmup about 500m jogging pace
1 x 3km timed run - lake course 15:06
cooldown about 500m jogging pace to finish.
Tomorrow morning boxing bag routine and
Masters tomorrow night.

Sunday - Rest Day
Monday - A sleep in which never works for me!
Public holiday today - warmup 1km jogging
1 x 1000m timed lake run - 3:55 going out
slower today to try and kick the finish. I found
the last half to be at roughly the same time as
when i go out hard so it didn't work! Lost 14s
cooldown 1km jogging pace before doing
2 sets of skipping/med ball/tuck jumps to end.

Saturday morning - short session
Warmup 1km slow jogging pace
1 x 1000m - lake course (3:41 PB)
cooldown 1km slow jogging pace
Did not have time to do my usual
core exercises today.
Again confusion about whether the
long slow running has had the wrong
effect or not! So today i've PBed
over 1km so it has worked out ok
for that! What it boils down to is,
what is better for me - a 40minute
7km slow run or a faster run over
3km at about 5min or slightly less
per km ?? I guess i'll probably keep
on changing it around!

Friday - warmup 500m slow jogging pace
1 x 3km timed run - lake course - 15:16
cooldown 500m slow jogging pace
to finish. I was still sore this morning
from the Masters on Wednesday night.
Once again it seems that doing the longer
sessions of slow jogging (ie the 7km-40mins
etc) is adversely affecting my cruising speed
on the shorter runs! So once again out go
the longer runs and in their place will be more
intervals and 1km runs etc.

The "Hare" !!

Russell and I (that's me in the left of shot) leading out the
pack last Saturday morning at the KLAC Cross Country at
Jell's Park.

400 PB !! Still chipping away !!

Wednesday night - Knox Masters
warmup 2 laps jogging pace then
5 x 100m strides gradually building speed
some jogging to keep warm before race
1 x 400m race (63.6 PB) went out hard and
slowed dramatically over the final 200m.
A bit of a break followed by some more
jogging - around 500m before more stride
work with Andrew and Rick 5 x 120m up on
the toes and high knee lifts etc.
cooldown 2 laps jogging pace to finish.

Wednesday morning - usual bag routine plus 2 sets of
leg raises/skipping/tuck jumps - about 35mins in total.

Tuesday morning - Basically the same thing as
yesterday, 40mins of slow easy distance running
for about 7km's. Tomorrow i will do a session on
the boxing bags in the morning in preparation for
tomorrow nights 400m N.O.T. at the Masters.

Jack's trophy

002 20D 170405 2
Originally uploaded by stormbikes.

Jack receives his trophy for Best U/8 boy
Fairpark Flyers for 2005 (Sunday)

Monday - 40mins of slow easy distance running
around the local streets near home - 7km's.

Tired...........

Sunday - I'm going to have a rest day today.
I think i overdid the cross-country stuff yesterday
and it has really knocked me around. I was very
tired last night and after going to a 40th birthday
party last night i think today will be for recovery!

Saturday morning -
Run in two parts this morning.
The first part -
warmup 1km jogging pace then
1 x 1000m lake (3:46 PB) then
cooldown 1km jogging pace then
2 sets of skipping/med ball/tuck jumps.

Second part at KLAC Cross Country
about 2 hours later -
warmup around 500m jogging pace
various duties as the "hare" for four races
of varying distances at solid pace.
All in all a solid morning's running.

Friday morning - 6.30am very cold
Warmup about 500m jogging pace
1 x 3km lake course (14:58)
Cooldown about 500m jogging pace.
2 sets of skipping/med ball/tuck jumps.
Tomorrow morning timed 1000m lake.

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

Thursday - Rest, rest and more rest.

A Warmish Night...............

Wednesday - nothing this morning.
Tonight - Knox Masters at Knox Park Aths Track.
Warmup 2 laps at jogging pace then
4 x 100m strides alternating with jogging back.
1 x 1200m race (14th in 4:34 - 1 sec outside PB)
1 lap jogging pace to loosen up a little then
3 x 3/2 grandstand steps (47/50/46) 2mins recovery.
6 x 120m strides at 70-95% speed (with a rabbit).
For the last 3 he started from 20m in front of me.
cooldown 2 laps jogging pace to finish.
Struggled a little with the heat as i usually do but
a good session though!

Tuesday morning - 40mins of easy distance running
this morning around the local streets for a total of
about 7km's. Felt good this morning - a little easier
than the last two long runs!
Tomorrow morning will be boxing bags and Masters
tomorrow night (1200m).

Monday morning - treadmill session.
When the treadmill was fixed recently, i was
told not to use it at full speed too much or it
would blow the circuit again. This of course
pisses me off as it means that i can only use
the treadmill up to about 17.5km's for any
length of time.
warmup about 1km jogging pace
1 x 4:00mins @ 17.5km followed by
2mins walking recovery followed by
1 x 400m @ 17.5km/inc 14deg then
short walk recovery and around 5mins
jogging pace to cooldown and finish.
Tomorrow morning - long run.

Sunday - I decided to have a day of rest today.
It's a little too hot today and i'm pretty tired!
Tomorrow will be a treadmill session early in the
morning - Intervals.

Saturday - A very warm day.
30 mins of slow easy distance on the treadmill.
About 5.5km's today if i include the 500m i ran
at the Little Aths Cross Country this morning.
Total for the week of 34.5km's, the most by
far for quite some time.

Friday morning - 40 minutes of long slow
easy running (about 7km's). 29km's so
far this week which is by far the most i've
run for quite some time.

Thursday evening - treadmill session
Decided to give the treadmill it's first run since being
repaired. I ran for 30mins a type of fartlek session
speeding up the treadmill every few minutes for about
150-300m at a time. Estimated distance 5.5kms.
Normally Thursday is complete rest but i just felt like
a run and i want to add some Km's this week.

PB time again!..............

Wednesday evening - Knox Masters
Warmup 2 laps jogging pace then
5 x 100 strides gradually building speed
1 x 1000m race (8th in 3:40 PB).
This takes 10 seconds off my previous best.
3 x 3/2 grandstand steps (45/45/46) 2mins
recovery in between each one.
1 x 400 jogging pace followed by -
7 x 120m strides at 90% (solid pace)
1 x 400 jogging pace to cooldown - finish.
I'm very happy with tonight's session. I'm
gradually getting closer to my short term
goals and my motivation is very strong at
present.

Longish Run............

Tuesday morning - temp 8C
A very cold morning indeed!
40 mins of slow running around the local
streets etc. I've estimated around 7km's
for the session. It's the first longish run
i've done for some time and it was a little
bit of a struggle i have to say!

Monday morning - weather coolish.
usual boxing bag routine followed by
2 sets of leg raises/skipping/tuck jumps.
Feeling a little better today - perhaps i'm
back to my old self again!
I think tomorrow morning i'm going to do
a longer run again. Probably around 40mins
to ease back into it again. I just have a
feeling that if i neglect the longer runs
completely, my endurance might suffer.

Sunday late afternoon - Knox track
light drizzle for part of the session.
warmup 2 laps jogging pace then -
4 x 100m strides gradually building
4 x 3/2 grandstand step drills (avg 45.5)
4 x 120m strides at 80% pace then
1 x 400m in 84 first 200m half pace
1 x 200m in 31.8 followed by -
1 x 400m in 77.8 followed by -
1 lap cooldown at jogging pace to end.
I'm still not really feeling quite right!
Usually after a hard session i feel really
good and motivated. At the moment
these sessions are really draining me alot!

Saturday morn - After 2 days of rest due to
intermittent headaches i thought i'd better
at least try to have a run of some sort.
A little warmer than usual this morning.
warmup 1km jogging pace then -
timed 1000m around the lake course.
This time i managed to do a PB of 3:50
cooldown jog of another 1km to finish.
Still not feeling 100% (about 95%) so
i decided not to do core work this time.
My daughter is doing her first cross-country
this morning so were off soon to see how
that all works!

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

Friday - Both yesterday and today complete rest.
I have had rather bad headaches since just before
i ran at the Masters on Wednesday. Hopefully i'll
have a run (probably 1km around the lake) on
Saturday morning.