New Year's Eve - Last workout for the year!

I would like to wish everyone who drops by
here all the best for the New Year and i hope
you all have a great night tonight!

Saturday morning - treadmill intervals
Warmup 1.5kms various jogging pace which
consists of 4mins @ 9/1min @ 12/30s @ 15kph
then back to 9 for 2mins and 5.5 for a walk
for another 2mins or so. Any more than this
and i will start to drain too much energy for
my main session!
2 x 600m @ 17inc2/120s then 1 x 400m @
19inc2/120s then 1 x 200m @ 20inc6/120s.
A cooldown jog @ 8.5 for around 5mins and
a set of chairdips and pullups to finish off.
The last rep (200m) is pretty much a fast
leg turnover/high knees type run which i feel
should be beneficial and keep the body's memory
(if i can call it that!) in tune with that type of
running/sprinting.


Friday - Rest Day

Thursday morning - Long Run Recovery
10km's of slow jogging for mainly recovery but
also just to stretch the stamina out a little. I
haven't done an hour of running (58:38) for quite
some time now so i wanted to get one in to
give the system a bit of a shake up! I really want
to focus now on making each session high quality
and then getting the right rest/recovery to keep
fresh.

Wednesday Evening - Track for Speed/Form
Warmup consisting of 2 laps jogging then
4 x 50m strides/4 x single gstand steps(fast feet)
2 x 100m strides/1 lap jogging/1 x 120m solid.
2 x 30m starts accel etc/2 x 60m accel runs.
1 x 400m in 69s/15mins/1 x 200m in 30s.
Cooldown of 5 x 100m strides/60s/1 lap jogging
to finish.

Tuesday morning - Unscheduled Rest Day
I was woken up early this morning and found that
my heart was fluttering madly and wouldn't slow for
some time so i decided not to do my workout today.
I sometimes wake up with an elevated heart rate
but not quite like that so a little rest for today.

While it's not quite the new year just yet,
I'm already thinking about my goals for next
year. Unfortunately i didn't make some of
the goals that i set this year but i did reset
them in the last half of the year after already
reaching some of them.
After trying lots of things this year, i must
come to the realization that my left knee doesn't
really stand up to specialized sprint training.
The high knee running which increase the impact
considerably is where the problem lies and i
doubt there's really much i can do about it.
With that in mind, i am going to focus entirely
on the 800m distance which i am happy about
as i like it as a race distance. 2 laps of the track
is great to watch and has just about everything
in it, tactics, speed and endurance.
I know myself that i can run an 800 much faster
than my current PB. With the right kind of training
and a focus on preparing on just that distance, i
hope to bring down my time next year to 2:20 and
then bring it down even further than that.

Monday morning - Boxing Day (Boxing Bags!)
9 rounds on the boxing bags this morning -
5 on the heavy bag and 4 on the floor to ceiling
ball. Today is Boxing Day so keeping up the
motivation this week is the testing part.

Sunday morning - Treadmill intervals
Merry Christmas to everyone who reads this!
Warmup 1.5km's various jogging pace then
6 x 400m @ 19inc2/75s walking recovery with
a cooldown jog of around 5mins and a set of
chairdips and pullups to finish off.
A little different to last Christmas day in that
i ran a long run of over 18km's last year and
this year it's strictly short stuff.


Saturday - Rest Day

Friday morning - core strength (boxing bags)
9 x 3min rounds on the bags this morning.
5 on the heavy bag and 4 on the floor to
ceiling ball. I find myself feeling really strong
at around the seventh round.

Thursday morning - long run (slow recovery)
40mins of slow recovery running around the
local area to help get rid of last night from the
sore legs etc. About 7km's



Wednesday evening - Knox Masters
Warmup including laps/strides/single stairs/
butt kicks/skipping with high knees etc then
1 x relay (final) 2 x 200m x 3per team (1st)
after pacing the first leg and running all-out in
the second and final leg to take the win.
Ran about 3 more jogging laps after a short
while to get rid of the leg stiffness and didn't
do much else for the evening. My left knee
was a bit sore right from the outset tonight
which makes sprint training a problem at the
moment. It did however feel ok during the
second 200m effort.

Tuesday morning - core strength (boxing bags)
Good solid 9 rounds on the bags this morning.
The last one on the speedball which really needs
pumping up!
The speed and agility ladder which i ordered off
ebay arrived today. That should help with some
leg speed drills.

Monday morning - Hard Tempo (VO2 max)
Warmup 1.5km's various jogging pace then
4 x 3mins @ 15inc2/120s walking recovery
followed by a cooldown jog of around 5mins
and a set of chairdips and pullups to finish.
This is not really a workout that sprinters
would normally do but i want to improve my
800m ability as i go along (hopefully!).


Sunday - Full Rest Day

Saturday morning - speed/hills/form - TM
Warmup 1.5kms various jogging pace then
4 x 150m @ 18inc8/200m walking recovery.
This was to be an 8 x 150 but i had to cut
it short because of time restrictions. I didn't
even get to do a cooldown so i hope i'm ok!
This workout was a bit of a feeling out process
and i changed the speed/incline a couple of
times to get it how i wanted. With time it
should progress to more incline and speed.

Friday morning - core strength (boxing bags)
9 rounds on the bags consisting of 5 heavy bag
with a round of floor to ceiling ball between each.
Good solid intensity especially the last few rounds.

Thursday morning - long recovery run
40 mins of slow recovery running around the streets
to help flush out the legs from speed training last
night. Both my knees are sore (normally only my
left one) from exerting high pressure from the fast
sprinting 120m reps. I must have favoured my right
knee after my left became sore - now both are sore!

Wednesday evening - Knox Masters
Tonight was the half marathon so i went along anyway
to do some training with a few at the sprint training group.
Warmup started with 2 laps jogging then around 4 or 5
60m strides then another lap. Joined onto the sprint
group and went through some sprint drills - butt kicks
etc before doing 3 x 120m hit outs at around 95%.
Also did a couple of sets of stadium steps (singles)
focusing mainly on leg speed. Completed quite a long
cooldown of around 3 laps and a couple more slowish
strides etc to finish up.
I'm not really happy with tonight's training as it sort of
lost it's way from what i wanted to achieve. I also have
now a sore knee which occured because of too long a
break waiting to do the first 120m with others. I have
a suspect knee which i have to be careful with and only
seem to have trouble when doing fast short sprints etc
when extreme pressure is applied to it.

Tuesday morning - core strength (boxing bags)
9 x 3min rounds with around 30 seconds recovery
between each today. 5 on the heavy bag and 4 on
the floor to ceiling ball.

Monday morning - treadmill intervals (endurance)
Warmup 1.5km's various jogging pace then
4 x 3mins @ 15inc2/120s walk recovery
followed by a cooldown jog of around 5mins.
A set of chairdips and pullups to finish off.


Sunday - Full rest day

Saturday morning - treadmill intervals (form and speed)
Warmup 1.5km's various jogging pace then
8 x 150m @20inc6/150s walk recovery and
starting at the 200 (to allow for the TM to
reach full speed). Cooldown jog of around
5mins and a set of chairdips and pullups to
finish up.
Today's workout really concentrating on high knees
and short ground/ramp contacts. I need to get
my technique sorted out properly to work towards
improving my 200m speed as quickly as possible.


Friday morning - Core Strength (boxing bags)
9 rounds on the bags this morning - 4 on
the heavy bag, 4 on the floor - ceiling bag
and one on the speedball to finish.

Thursday morning - slow recovery run
40mins of slow recovery running to help flush
out the legs from last nights racing. Around
7kms all up. I thought i'd add in this session
after having sore and stiff legs for about 3 days
after Masters last week.

Wednesday Evening - Knox Masters
Warmup around 2km's of various laps/strides etc
1 x 400m race (1st in 63.7)which i'm fairlly happy
with considering i led for most of the race and won
by a couple of seconds. After that i had to force
myself to do a slow jog to try and recover as quick
as possible for the following relay.
1 x 200/400/600 relay in which i ran the 200 leg
and went very fast with another runner in my sights
to try and catch. My team finished 3rd overall so
i now share the lead with one other for the most
points with one more round to go i think.
Those two very hard runs made me feel very sick
and i was very close to throwing up. Eventually i
managed to jog a couple of slow laps to cooldown
after about 30mins or so. A very hard session!

Tuesday morning - core strength (bags)
Managed to get through 9 rounds on the bags
this morning (heavy/f-c/heavy/f-c/heavy/f-c/heavy/
f-c/speedball to finish. Not feeling quite right
today not sure what it is though - just a little
off-colour.

Monday morning - Treadmill intervals (endurance)
Warmup 1.5km various jogging speeds then
4 x 3mins @ 15inc2/120s walking recovery
with a cooldown jog of around 5mins. Then
a set of chairdips and pullups to finish off.
Each 3min rep is around 750m in distance.


Sunday - Full Rest Day

Saturday Morning - treadmill intervals
Warmup 1.5km's various jogging pace then
6 x 400m @ 19inc2/80s walking recovery
followed by a cooldown jog of around 5mins.
Finished off the session with a set of chairdips
and pullups. Feel really good about this session
as i have moved up from 4 reps to the 6 and
managed it ok.

Friday morning - core strength
8 rounds this morning consisting of 4 on the heavy
bag and 4 on the floor-ceiling bag with 30 second
recoveries for a nice hard session.
Today was to be a session of 400m intervals but
i found that my legs were still very stiff and sore
from Wednesday night's racing. I now realize that
i must schedule in a recovery run on Thursdays to
flush out and loosen up the legs. The 400m session
will now be held on Saturday mornings.




Thursday morning - core strength
6 rounds on the bags this morning (2 of each)
followed by situps/crunches/dumbell/med ball
for a nice solid 40min session of core work.