Saturday evening - treadmill intervals
Warmup around 1km at various jogging paces
then 3 x 800m starting off @15 but found that
i really couldn't keep up that pace knowing that
i had to do three of them. I ended up slowing
the speed down until i ended up doing the third
one @13. In future i will start off and do the lot
@13 for a while until they become easier.
Finished off with a cooldown jog of around 1km
and a set of reverse arm pullups.


Saturday morning - 3km run treadmill
5km's which included a solid 3km run on the
treadmill at 12.5inc2. It's a very hard run for me
at that speed so i'll keep it at 12.5 until it starts
to feel a little easier or after another week which
ever is first. After my cooldown i did a set of
chairdips and pullups to finish.

Friday morning - speed endurance TM
Warmup 1.5km's various jogging pace then
4 x 400m @19inc2/90s walking recovery and
then a cooldown jog of about 5mins. To finish
a set of chairdips and pullups. A hard session
at that pace/recovery but i felt like i accomplished
something at the end of it.

Thursday evening - 3km run treadmill.
A solid run for 3km's on the treadmill at 4.40 pace
which is pretty good for me! I found it very testing
especially given my current state of health. This
run was between and warmup and cooldown and
a set of reverse arm pullups at the end. Total 5km's

Thursday morning - treadmill fartlek - 13/9/13
6km's of fartlek running on the treadmill including
the warmup and cooldown. One minute at each
speed for the middle 20mins or so. A solid but
relaxed workout which i could do with a little less
recoveries next time - perhaps 45 seconds etc.
Finished off with a set of chairdips and pullups.


Wednesday - A full day's rest due to a bout of some
flu/infection whatever. I'm on the antibiotics at the
moment.

Tuesday morning - Long Run (cut short)
The plan was to run for about an hour but due to
feeling the need for a toilet stop rather badly, i
decided to cut the run short to 40mins. All was
going quite well up until that point. I felt quite ok
even though i hadn't done a longish run for a while.
I ended up running about 7km's which isn't too bad.
The cold/flu/infection/whatever has really taken
hold now so it's off to the doctor today to try and
fix it!

Monday evening - treadmill intervals
Warmup around 1.5km's various jogging speed then
5 x 400m @ 18inc2/120 walking recovery followed
by around 5mins of cooldown jogging and a set of
reverse arm pullups to finish off.


Monday morning - Treadmill Fartlek.
Total of around 6km's of mainly fartlek running on
the treadmill. One minute at 12 then a minute at
9 etc etc for the major part of the run. Will try to
run at 13/9/13/9 etc next time.

Cold/Flu??

Sunday - Rest Day
Went to a 50th birthday party not too far away last night.
I knew that i would have quite a few drinks so i thought i
would drive there, leave the car out the front and run over
in the morning to pick it up. Seemed like a good idea. I
would get a longish run in (probably about an hour's run away)
and i would not drink and drive (something i just won't do).
Trouble is though that i seem to have come down with a cold
or something! Perhaps i've overtrained or perhaps i've just
caught it off someone - who knows?? Anyway i thought i'd
better not run this morning so i caught a cab over to get the
car. So far the cold seems to be confined from the neck up
so i'll possibly have a run on the treadmill in the morning if i
feel up to it - we'll see!

Saturday late afternoon - treadmill intervals
Warmup 1.5km's various jogging pace then
3 x 800m @ 13inc2/200m walk recovery and
a cooldown jog of around 5mins. Added to
these were a set of reverse arm pullups.

Saturday morning - treadmill run - 3km's
Warmup 1.5km's slow jogging speed then
1 x 3km's @12/13inc2 then a cooldown jog
of around 5mins and a set of chairdips and
pullups to finish off.

Friday morning - treadmill intervals.
Warmup 1.5km's various jogging pace then
5 x 400m @ 18inc2/120s walking recovery.
To cooldown a jog of around 5mins and a
set of chairdips and pullups to finish off.

Thursday evening - treadmill intervals
Warmup various 1.5km's jogging then
3 x 800m @ 12inc2/90s walk recovery
Cooldown around 5min jogging and a
set of reverse arm pullups to finish off.


Thursday morning - recovery run
Around 20mins of slow easy recovery running
on the treadmill to loosen up from last night's
racing.

Wednesday evening - Knox Masters.
Warmup tonight was various to about 1.5km's
1 x half mile hcp final off 64s - last of 10 in 2:42.
I forgot to set my watch for my splits but still
managed 76s for the first 404.5m which meant
that i did the last lap in 86s which is just too
slow!! I just don't know what went wrong tonight
but there was just no kick left in me at all.
I then took part in a 3 x 200m relay with Fleur
and Jack in my team. We came 4th of 5 in 1:46
A couple of laps of very slow jogging to cooldown.
There's just no comparison to last week!!

Tuesday evening - Boxing bags etc.
6 x 3min rounds on the bags followed by situps,
crunches and dumbbell exercises.


Tuesday morning - 1km lake run.
Warmup around 1km slow jogging pace then
1 x 1000m around the lake in 3:50 followed by a
200m walk and around 1km cooldown jog.
To finish up 2 sets of tuck jumps 15/20.
I feel that i probably went out a bit too hard in
the 1km and really started to struggle before
the halfway. I had nothing left to kick with and
consequently was a bit disappointed with the
run. I suppose it probably served to blow out
the cobwebs for tomorrow nights half mile final
at least i hope so!

Monday morning - treadmill intervals
Warmup 1.5km's jogging various paces then
4 x 400m @18inc2/90s walking recovery followed
by 1 x 200m @20inc4/90s. To cooldown a jog
of around 5mins and a set of chairdips and pullups
to finish up.

Sunday - Rest
Today will be a full rest day in readiness for a
hard session of 4 x 400's tomorrow morning.
Wednesday night will be our venue final of the
Half Mile Hcp. I've made it as i finished in the
top ten after the heats (four over the last 6 or
so weeks). Top five in the final will go into a
combined Grand Final with a few other venues
finalist also.

Saturday morning - treadmill intervals.
Warmup 1.5km's various jogging pace then
8 x 150m @ 20inc2/100m walk recovery.
Cooldown jog of around 5mins and a set of
chairdips and pullups to finish off.

Friday morning - treadmill intervals
Warmup 1.5km's jogging at various paces then
4 x 400m @ 18inc2/90s walk recovery. I threw
in a 200m @ 20inc2 at the finish and then ran
a cooldown jog of around 5mins. To finish off
a set of chairdips and pullups on the Power Tower.



Thursday evening - Boxing Bags.
6 rounds on the bags followed by a series of
situps/crunches/med ball and dumbell exercises.

Thursday morning - spinbike session.
35mins of recovery work on the spinbike this
morning. I just wanted to roll the legs over
after a very very hard Masters session last
night. I'm going to start doing more of this as
i think this will certainly help with my leg strength.


Wednesday evening - Knox Masters.
Warmup with a couple of laps and some strides.
1 x half mile hcp (2nd in 2:35) off :57seconds.
Just failed to catch the winner by about a metre.
He was off the GO so i'm very pleased with the
effort. It's the closest i've come to my PB for
some months and i guess one second off an 800
PB (4.5m shorter)kinda makes it an equal PB!
Fortunately after this i had about a 20min break
before running a 200m (1st in 28.6)and these two
events took so much out of me that i knew that
i had given it everything i had. My cooldown was
about half an hour later after i had recovered some
what. Total for the night about 3km's.

Tuesday evening - Boxing Bags etc.
6 rounds on the bags followed by various core
exercises including situps and crunches etc.


Tuesday morning - treadmill 1000m run
Heavy rain this morning pretty much forced
me to use the treadmill again instead of my
preferred option of a lake run.
Warmup 1.5km's jogging at varying pace then
1 x 1000m @ 15 inc2 moving to 16 for the last
200m or so. Followed this up with a walking
recovery of a couple of minutes then decided
on a sharp 200m sprint @ 20. A cooldown
jog of around 1km and a set of chairdips and
pullups to finish up.

Monday evening - core strength.
6 rounds on the bags tonight followed by
various situps, crunches and dumbbell
exercises to strengthen the stomach area.



Monday morning - treadmill intervals speed.
Warmup 1.5km's various pace jogging then
3 x 300m @20 inc6/5mins walk recoveries
followed by a cooldown jog of around 5mins
and a set of chairdips and pullups to finish.
This is aimed at improving my speed/strength.

Sunday - Rest Day.
Full rest day today - the first in a while!
I spent a little time today testing out the
new treadmill today. I wasn't on it but
standing next to it while i worked out a
few different pacings and progressions on
the user defined programs etc.

Saturday afternoon/evening - boxing bags
2 sets of 3 rounds on the bags and then
situps, crunches and medicine ball drills
etc. Lots of intense core work (approx 40
mins).

Saturday morning - extensive intervals (TM)
Warmup 1.5km's slow jogging pace then
8 x 200m @ 16 inc2 with 200m @ 9 inc2
jog recovery between each rep. Followed
this up with a cooldown jog of around 5mins
and a set of chairdips and pullups to finish.

Friday morning - intensive speed intervals (TM)
warmup 1.5km's slow jogging pace then
3 x 200m @20 inc6 with 5min walk recov.
These were done actually running 400m
with the first half at 12kph moving to 20 at
the 200m. I made sure to keep leg turnover
very quick and the form good thoughout.
I used an incline of 6 degrees to further
simulate the effort of an almost all out run.
Unlike what i had experienced before on a
treadmill, this really did feel like a proper
sprint. 5mins of walking recovery to get
plenty of active rest for the next hard effort
and these are hard! To finish off a cooldown
jog of around 5mins and a set of chairdips
and pullups.

This month's mileage will be vastly less than
September as i focus on my speed work. I'll
be having more rest also as i find the training
drains me out far more than the distance stuff.
As usual my training program will no doubt keep
changing as i go along adapting it to my needs.

Thursday morning - recovery run (road)
Just under 40mins of recovery running on
the road for about 7km's. Again felt like i
struggled after recently concentrating on
speed and speed endurance type runs.
That will be the case even more so over
the coming few weeks as i try to regain
some of my speed that has gone slightly
missing over the winter!

Wednesday evening - Knox Masters
Before going down to the track i did some
warming up on the treadmill. As i was to
be on rostered duty at Masters, i wouldn't
be able to do much running except for a
relay so i wanted to get some sort of warming
up done beforehand. Altogether i ran the
warmup and did a couple of accelerations
to high speed on the treadmill before a short
cooldown (around 2km's) Down at the track
i did some intermittent warming up in between
setting up etc. a couple of laps and a couple
of strides but i was had cooled down a little
too much by the time the relay came along.
Still, i ran quite well and we finished 2nd.
Towards the end of the night i managed to get
in a few more of laps as a proper cooldown.
All in all a bit of a makeshift session but it's
better than nothing - total around 4.5km's.


Wednesday morning - treadmill speed
Warmup 1.5km's slow jogging pace then
a few shortish sprints at high speed on the
treadmill with almost full recovery. This was
not properly worked out as i'm still working
out the way to make use of the new treadmill.
Cooldown jog of around 1km and a set of
chairdips and pullups to finish.

Tomorrow night at the Masters I will be
rostered on for duty so i won't be able
to compete much. I'm hoping to try and
get into the relay if i can. That's about
all i'll be able to do i think.


Tuesday evening - core strength
I decided tonight to do the equivalent of 5
rounds, 3 with the heavy bag and between
each of those a round of situps and crunches
for 3mins or so. This gave me a really good
quick stomach routine which i'll use again
when i'm short of time.


Tuesday morning - treadmill 3km's
Warmup 1.5km's slow jogging speed then
1 x 3km's solid treadmill run followed by a
cooldown jog of only about 500m or so.
To finish up a set of chairdips and pullups.

Monday morning - speed accelerations
Warmup 1.5km's slow jogging pace then
1 x 750m treadmill high speed in 2:31 with
a walk recovery of 4mins then 1 x 600m at
6degs incline in 2:03. Then a cooldown jog
of 1km and a set of chairdips and pullups.
Both of those runs this morning were set
up so that the last 400 was run fast.

Sunday late afternoon - core strength
6 rounds with the bags followed by other
core exercises - situps/crunches/med ball
and tuck jumps. Around 40mins of training.

With my focus now moving back to speed rather
than the long distance training of the last few
months, my average daily milage will drop back
down to about half what it has been recently.
I will now be trying to improve my top speed
and try and get cruising speed up for the middle
distance type races. Interestingly, the 200m
is now becoming more of a favourite of mine after
having long been my worst distance!

Sunday morning - treadmill 1500m
Warmup 1.5km's slow jogging pace then
1 x 1500m timed treadmill run in 5:12PB
followed by a cooldown jog of 1km and a
set of chairdips and pullups to finish off.

Saturday afternoon/evening - core strength
6 x 3min rounds of boxing bags followed
by various other core exercises including
med ball/crunches and situps.


Saturday morning - treadmill speed runs
Warmup 1.5km's slow jogging pace then
1 x 750m treadmill run in 2:32 followed by
4min walk recovery then 1 x 600m in 2:00.
Cooldown jog of 1km and a set of chairdips
and pullups to finish off.

Friday morning - treadmill 1500
Warmup 1.5km's slow jogging pace then
1 x 1500m timed treadmill run in 5:19.
A cooldown jog of 1km and a set of chairdips
and pullups to finish up.