Thursday evening - Hills and Speed
Warmup 1.5km's slow jogging pace then
6 x 200m hill runs on the treadmill at 14degs
with 200m slow jogging between each one.
After this i walked for around 3 or 4mins and
then completed a 750m high speed run in
2:29. A cooldown jog and a set of reverse
arm pullups to finish.


Thursday morning - treadmill 3km's
Warmup 1.5km's slow jogging pace then
1 x 3km's timed treadmill run in 12:23.
Felt a bit tired from last night's racing etc.
Cooldown jog of 1km and a set of chairdips
and pullups to finish.

Wednesday evening - Knox Masters.
warmup around 1.5km's of jogging and strides.
1 x half mile hcp - 5th in 2:43 which was quite
a good result given the weather conditions which
were very windy and wet. I finished very hard over
the last 150m with the last 200m in 35s. Then a
1 x 200m - 1st in 29:09 with nobody in front of
me to chase home. A lap of slow jogging to
stay loose and then 4 x gstand step drills each
in around 30s and some more jogging to coodown.
5km's all up for the night and a decision now to
really focus on my middle distance speed in my
training. I will cut down my km's for a while but
increase the speed at which i will run them.


Wednesday morning - core strength
Around 30mins or so of various core drills.
A lot of time spent with situps and crunches.

Tuesday evening - core strength.
45mins of various core strength exercises
including boxing bags/medicine ball/crunches/
situps and dumbbell drills etc.

Tuesday morning - treadmill 3km's
Warmup 1.5km's slow jogging pace then
1 x 3km's timed treadmill in 11:57.
Followed this with a cooldown jog of 1km
and a set of chairdips and pullups to finish.

Monday evening - 1000m accel treadmill.
Warmup 1.5km's slow jogging pace then
1 x 1000m acceleration run starting at
3/4pace then switching up at the 500m
and again to almost full speed at the 300m
for 3:30 before a cooldown jog of around
another 1km and a set of reverse arm pullups
to finish off.


Monday morning - treadmill 5km run.
Warmup 1.5km slow jogging pace then
1 x 5km's timed treadmill run in 22:20 with
the speed gradually increasing over the last
800m or so. I didn't push quite as hard as
i have done as i was feeling a bit jaded.
Finished with a shorter than usual cooldown
of around 500m and a set of chairdips and
pullups.

Sunday morning - treadmill 1500m
Warmup 1.5km's slow jogging pace then
1 x 1500m timed treadmill run in 5:19PB.
I really only compare these treadmill PB's
with other previous treadmill efforts not
with road or track times.
Solid pace throughout building from the
400m to finish at a fast pace last 200m.
A cooldown jog of 1km and a set of chairdips
and pullups to finish.

Saturday evening - 1km speed endurance.
Warmup 1.5km's slow jogging pace then
1 x 1km making sure that i ran a negative
split in 3:29. Then a cooldown jog of 1.5km
and a set of reverse arm pullups to finish.
A good solid day of training broken up into
three parts all of which felt pretty good.
I think i'm finally back to where i was before
i had the three day break. The main aim
of my training at the moment is to improve
my strength for the 800m/half mile. I need
to be able to run at a faster cruising speed
for the first lap and then gradually increase
the pace at the 400m and really pour it on
from about the 150m.


Saturday afternoon - core strength.
Around an hour of core strength exercises
consisting of a variety of heavy bag, crunches,
situps, medicine ball, dumbbell exercises
and pushups in a good solid session to try
and improve my stomach muscle strength.


Saturday morning - treadmill 3km run
warmup 1.5km's slow jogging pace then
1 x 3km's timed treadmill run in 11:49PB
followed by a cooldown jog of 1km and a
set of chairdips and pullups to finish off.

Friday morning - treadmill speed endurance.
warmup 1.5km's slow jogging pace then
1 x 3:30mins at high speed followed by
2mins walk recovery and another 1:30mins
at even higher speed with slightly more
incline. Still struggling at the moment!
Cooldown with 1km slow jogging and a set
of chairdips and pullups to finish.

Thursday morning - long recovery run.
10km's of recovery running and it was a struggle
after last nights Masters activities! The first 20
mins or so particularly hard. Things got a little
better but once again i started to struggle at about
the 50min mark. Ended up taking me 59:12 which
i guess wasn't too bad considering. That 3 days
off has really knocked me around!

Wednesday evening - Knox Masters.
Warmup including slow laps and strides gradually
getting more intense. 1 x 600m race in which there
were only two of us. I led all the way and saved
the major effort for the last 200m. 1st in 1:57.
Then brought home the last leg of the relay which
was a 100/200/100. Another lap of the track to
loosen up then 4 x gstand step drills. Some tuck
jumps and then some cooldown laps to finish up.
5.3km's total for the evening.


Wednesday morning - core strength.
A solid session of core strength drills including
med ball/crunches/situps/pushups amongst
others.

Tuesday evening - Boxing Bags Plus++
Decided on a light prep leading up to Wednesday
night at Masters. Now that i've had 3 days of rest
after quite a long time of double up running, I want
to see what the effect will be racing when fresh. I
wont run again until tomorrow night but i will do a
series of core exercises tonight and in the morning.
Boxing Bags 6 x 3min rounds plus two rounds of
medicine ball exercises. Also followed this up with
a series of various crunches and a few dumbbell
exercises to finish up.


Tuesday morning - treadmill 5km's
Warmup 1km slow jogging pace then
1 x 5km treadmill run in a comfortable
22:36 just increasing speed moderately
for the last 400m. Very pleased with
that after 3 solid days of resting up my
bad toe. Cooldown jog of 1km and a set
of chairdips and pullups to finish up.

Monday morning - UPDATE...........
Three days of complete rest now since last
running on Friday morning. The toe has
improved a little but not completely yet so
i will give it another day and hopefully run
again tomorrow. This break will most likely
be good for me anyway as it's been a long
time since i had a rest.

Friday morning - treadmill 5km run.
Warmup 1km slow jogging pace then
1 x 5km's timed treadmill in 21:54PB
followed by 1km of cooldown jogging and
a set of chairdips and pullups to finish up.
I have a little toe in very bad condition
from all this extra running lately. One
side of it has no skin on it and is very
painful to run on so I'm taking two days
off to see if it will heal. I've run more
than 75km's in the past week so i've done
plenty of work. No need to worry about
missing a couple of days and it's been
a long time since i had a rest.

Thursday evening - 3km timed treadmill.
Warmup 2km's slow jogging pace then
1 x 3km's timed run in 12:08PB followed
by a cooldown of 1km jogging and a set
of reverse arm pullups and leg raises.



Thursday morning - Long Run
A long recovery run to shake off the effects
of racing at the Masters last night. 10km's
in 57:47 reasonably comfortably.

Wednesday evening - Knox Masters.
Total distance run tonight was about 3.5km's.
This includes warmup laps, strides, step drills
and a couple of races. The first was an 80m
in which i finished 4th in a slowish 11.4 and
the other was a 300m in which i finished 3rd
in around 46s. Obviously i'm not in my best
sprinting form at present. My distance runs
are having an effect on that.

Wednesday morning - treadmill fartlek.
Warmup and cooldown included in the run
of 6km's fartlek on the treadmill. Every third
minute run at a faster pace. Around 7 or 8
of them during the run. Finished up with a
set of chairdips and pullups.
Tonight i'll just concentrate on the sprints
and some speed training at the Masters.

Tuesday evening - treadmill high speed.
Warmup 1.5km's slow jogging pace then
1 x 4min sustained high speed run with
90s walking recovery then 1 x 90s run at
even faster pace followed by several mins
of jogging to cooldown. A set of reverse arm
pullups to finish off.

Tuesday morning - treadmill 5km run.
Warmup 1km slow jogging pace then
1 x 5km timed run in 22:05PB followed
by a cooldown jog of 1km and a set of
chairdips and pullups to finish.

Monday Evening - treadmill intervals
Warmup 1.5km's slow jogging pace then
6 x 400m with 90s walking recovery
followed by a cooldown jog of 1km and
a set of reverse arm pullups to finish.



Monday morning - long run
10km's of recovery running around the local
streets in 57:15 which i was quite pleased with.
Felt good this time and finished strongly.

Long Run At The Tan.................

Sunday morning - Long Run.
4 laps of the Tan running clockwise.
A very tough run only stopping once for
a quick 2:30 toilet break. Time adjusted
to 1:27.0 for the trip. Very happy to have
completed the run in slightly less than i
expected. Now to see how my body
recovers from it.

Saturday morning - Recovery run.
Just over a hour of slow recovery running
this morning. 10km's which took a little
longer than usual but i guess that was the
plan as i'm hoping to do a longer run of
a little over 15km's tomorrow morning all
going well. I'm going to try and make it
to the Tan and run 4 laps.

Friday morning - 5km timed treadmill run.
Warmup 1km slow jogging pace then
1 x 5km's treadmill run in 22:29 followed
by another 1km slow jogging to cooldown.
I finished off with a set of chairdips and
pullups. Still feeling the effects of the hard
running on Wednesday night at the Masters.
No plans for a complete rest day just yet but
i'll see how my body reacts over the coming
days.

Thursday evening - 3km timed treadmill run.
Warmup 1.5km's slow jogging pace then
1 x 3km timed treadmill run in 12:28.
That was about as hard as it gets for me!
When i started to up the pace at the 2km
mark i thought i would never get through it.
At the 400m mark when i upped it to nearly
full speed i thought i was gonna die! But i
made it and then did a slow jog for 1km to
cool off. A set of reverse pullups to finish up.

Thursday morning - (was) Long Run.
This morning's run was going to be 10km's but
the rain started coming down and to be honest,
after last night i felt really tired. I decided on
7km's but it was a real struggle from start to
finish. I'm going to do a treadmill 3km timed
session tonight so we'll see how i go then!

Wednesday Evening - Knox Masters.
Warmup 2.4km slow jogging (laps) pace.
1 x Half Mile Hcp starting off 1:01 and
finishing 13th in an actual 2:45 (poor).
During the run i tried a different tactic than
usual. I put in a sharp sprint from the 500
to about the 300 hoping that i would then
be able to cruise the next 150 or so and
then kick again. Alas there was nothing
left in the tank and i compounded over the
last 100 and got swamped by the kickers.
I really should have known but i wanted to
try something other than the usual sit and
sprint. Around 10mins later i competed in
a 3 x 400m relay as the last runner and did
a reasonable job in running 68s with us
coming in less than two seconds behind
the winner who ran his leg in around 61s.
Sometime later i continued to run slow laps
as a cooldown to end up with a total for
the night of just over 5.5km's.

Wednesday morning - Boxing Bags
6 x 3min rounds on the speedball/floor-ceiling
and heavy bags and a set of medicine ball
exercises.
Heat 2 of the Doug Orr Half Mile Hcp tonight
at Knox Masters. I'm hoping to improve on
last time.

Tuesday evening - long run
10km run - The first i've done on the road in
about a week. Obviously the treadmill sessions
i've been doing have worked well as i managed
a PB of 55:12 for the distance. For me, that's
a great result and i finished full of running.
I think previously my best was around the 57
mark. Now to see if this training has any effect
on my half mile hcp effort tomorrow night at
the Knox Masters!

Tuesday morning - treadmill 5km run
Warmup 1km slow jogging pace then
1 x 5km timed treadmill run in 23:12
Started to speed up from 1km out and
increased about every 200m or so until
the last 400m which was pretty fast.
Cooldown jog of 1km then a set of chairdips
and pullups to finish.

Monday morning - treadmill 3km run.
Warmup 2km's slow jogging pace then
1 x 3km timed treadmill run in 12:15PB
which i'm pretty sure i couldn't do on the
road. I ran at a solid constant pace until
400m to go when i upped the speed quite
considerably to finish hard. 1km of slow
jogging to cooldown followed by a set of
chairdips and pullups to finish.

Sunday evening - treadmill recovery run.
7km's of recovery running on the treadmill.
Actual time 38:40 coming home a little
quicker increasing speed over the last 600m
or so. Finished up with a set of reverse
pullups.

Sunday morning - Fast tempo run.
Warmup 2km's slow jogging pace then
1 x 4:15s sustained high speed run with
a 90s walk recovery followed up with a
400m run with more incline and a touch
more speed. Around 1.5km's jogging to
cooldown and a set of chairdips and pullups
to finish off.

Highest Mileage Week So Far !!.................

Saturday late afternoon - treadmill 5km's.
Warmup 2km's slow jogging pace then
1 x 5km treadmill run in 22:51PB taking
another minute of my previous effort at
this distance. Remembering of course
that these are only treadmill times so i
think they're a little easier to achieve than
on the road or track. A quick cooldown
walk and jog with a set of reverse pullups
to finish off.

Well i have managed 64km's for the week
which is an all-time high for me! I have
done this mainly by doubling-up most days
which has required quite a bit of motivation.
I always start my week on Sunday and i
started this last week off with a rest day.
Then Mon, Tues, Weds and Thurs were double
-ups. Friday was just a morning session and a
double up for today Saturday. I would like
to try and get to 70km's for a few weeks to
see if that will give me a noticable improvement.
I really want to break throught to the next
level of performance.

Saturday morning - treadmill 3km timed run.
Warmup around 2km's slow jogging pace then
1 x 3km's in 12:51PB speeding up considerably
for the last 400m. A cooldown jog of 1km and
a set of chairdips and pullups to finish up.

Friday morning - treadmill sustained pace run.
Warmup around 2km's slow jogging pace then
1 x 4:15s inc 2deg sustained run then 2min
walking recovery with another 1 x 1:30s run.
Both of these runs done at very solid pace
before cooling off with another 7 or 8mins of
slow jogging. Finished with a set of chairdips
and pullups.

Thursday evening - 5km treadmill run.
warmup 1km slow jogging pace then
1 x 5km treadmill time trial run - 23:50
This is again 2mins better than the last
one and i certainly felt it. Just cooled
down quickly with a couple of minutes
of walking and slow jogging. A set of
reverse hand pullups to finish.


Thursday morning - treadmill long run
A straight treadmill run of 7km's in
40:33. Followed up with a set of
reverse hand pullups to finish.