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.