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.