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.