Friday Evening - Medium Street Run (10/25/126.5km)
A hard run tonight. Right from the start it felt fairly
uncomfortable and i really struggled mentally to keep
going but i overcame it and finished it off reasonably
well in 55:12. Not a big week by any stretch but i guess
it has been the one in between Christmas and New
Year so 25kms all up isn't too bad. Tonight 10kms


Thursday - Rest Day

Longest break in Years !!

Wednesday Arvo/Evening (15/15/116.5km)
After not having run at all for 7 days, i finally
got back into the running shoes late today. Firstly
though i went for an 18km bike ride at fairly easy
pace with all the kids in tow. Back to the running
and even with tired legs from the cycling, i managed
to get through 15kms of easy pace running around the
streets and only stopped once to refuel at about 10kms.
It felt pretty good and even though i had a run in with
a car full of dickheads (you know the usual thing "get
a car you f------d" type of stuff), i was very happy
with the run. Total today 18km cycle and 15km run.

Christmas Eve (Late Arvo)
So far Christmas has been very busy for me so i
haven't managed a run for a few days now. I'm
actually hoping to get one in tomorrow morning
(Christmas morning). Of course that will depend
on if it's a late one tonight!

EXTRA:-
Wednesday Evening - Knox Masters (6.5/27.5/101.5km)
This is just a quick addition to the last post -
300m NOT 1st in 46.3
4 x Dogleg relay our team 5th of 9
Kris Kringle celebrations.
Total distance including warmups/cooldowns etc
6.5kms

Wednesday Evening - Knox Masters
Just a quick post tonight to let you know that
i have just posted my first videocast which you
can view by clicking on the podcast badge over
on the right. I warn you though that there is
a slight delay in the sync etc (and i really do
look very tired - which i am!).
I won the 300m N.O.T. race tonight in around 46s
and ran a leg of the Dogleg Relay which is just
too hard to explain our team of 4 came 5th out
of 9. A more detailed post later.

Carols at Kent Park - Grade 2

Monday Evening - Medium Recovery (10/21/95km)
The intention today was to do 10kms of running for
recovery. Yesterday's running in the direct sun felt
like it took a lot out of me so i didn't expect too much
today. Surprisingly i felt great on today's run especially
after the first 10 mins or so. I wasn't pushing it but i
didn't feel like i was labouring at all. the second
half of the run i felt quite strong and would have had
a good sprint left for the end had i wanted it.
A very pleasing 55:15 and that was even slowing to
a stop a couple of times for cars.

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Enjoy!

Sunday Lunchtime - Medium Street Run (11/11/85km)
Today was to be a long run - well 15kms anyway but
it didn't quite pan out the way i wanted it to. It all went
very well for the first 7 or 8kms and i was keeping to
around 5:45 pace. At that point the effort of running in
direct sunlight with no shade anywhere really started
to tell on me. I stopped and refuelled for a few minutes
and continued on at a slightly slower pace for 2
more kms where i had to stop again and rest. This
time though it was for around 15mins and at that
point i decided that i would just run the extra 1km
or so to my place. Not quite what i wanted but i do
not go well in the heat and that means over about
23 for me! What i am pleased about from today is that
i was travelling very nicely and comfortably at 5:45
pace and i haven't been able to do that on the last
couple of long(ish) runs. Hopefully my fitness for long
running is on the way back! Total run 11kms


Saturday - Rest Day

Friday Evening - Street Run (6/31/74km)
I headed out tonight with the plan to run just a little
harder than easy pace (but not too much) and hit out
a solid 5kms with another 1km to follow as a cooldown.
A very pleasing effort given that my 5km course is a
tough one and to get through it in 27:34 gives me an
indication that my "distance" fitness is coming back.
I usually take around 30mins for this circuit.
All up 6kms tonight.


Thursday - Rest Day

Wednesday Evening - Long Run (15/25/68km)
As the Knox Half Marathon was on tonight at Masters,
I decided that instead of going to the track tonight i
would do a long run by myself instead. I had originally
wanted to run the Half but due to the break in distance
training recently it wasn't going to happen. I ran 15kms
tonight around the local streets and got through it
in a fairly easy 90mins.


Tuesday - Rest Day

Monday Evening - Medium Street Run (10/10/53km)
Finally a proper running temperature 20C today. It just
feels so much better running when the sun is not out
and the breeze is blowing although tonight it was a bit
too windy but never mind. 10kms in 55:23 and i'm quite
happy with that.

Sunday - Rest Day
Again far too hot for me to run - i hate this weather.
Here's a shot of Fleur with her trophy and ribbons
from winning Group Champion at today's gymkhana -

Saturday - Rest Day
Way too hot to run today (37 degrees!)


Friday Morning - Treadmill Fartlek (5/37/43km)
Warmup 1.5kms various jogging pace then
2.5km of fartlek running on the treadmill with one min
at 13kph followed by one min at 10kph repeated for
around 15mins. This then followed by a cooldown jog
of around 1km and a set of chairdips and pullups to
finish. Total distance 5kms

Thursday - Rest Day


Wednesday Evening - Knox Masters - Run/Ride/Run
Tonight it was off to the Caribbean Gardens for the
Run 3kms/Ride 15kms/Run 3kms. This was my first time
racing this one. While it was very very hard i really
enjoyed it and look forward to the next one. I found
that during the ride section i was improving as i was
getting further into it. I might try to get the odd
cycling session in here and there where possible.
The last run was more or less a recovery or cooldown
for me as i was quite tired and of course the legs
were like jelly. Total time 67:25 with the first run
in 15:34, the ride in 34:38 and the last run in 17:13.


Tuesday - Rest Day

Monday Evening - Medium Recovery (10/26/32km)
A very hard 10kms this evening in the warm and humid
conditions. I'm certainly finding it harder to run after
work but it has to be done at the moment. 59.39 for
the trip but hey it was a slow recovery run backing up
from the long run yesterday.

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Enjoy!

Sunday Lunchtime - Long(ish)Run (16/16/22km)
Well i finally got out for a long(ish) Sunday run! About
time! I think that's about 3 months now since the last
one and it really showed. I got through 16kms but with
3 stops. The conditions at this time of the day are a
bit more difficult than early on so i'm at least pleased
that i got to 10kms before the first stop. All in all it took
about 1 hour and 40mins total for 16kms so as you
can see i'm a way off where i was at 6 months ago.


Saturday - Rest Day
I did run around quite a bit with the kids kicking a
soccer ball and playing catch with a tennis ball at
Little Aths.

Friday Evening - Street Run (6/29.5/132.6km)
An easy pace run tonight at around 6mins per km.
Around the streets for 6km the last one being mostly
for cooldown. Once again i'm finding it difficult to keep
the motivation up to run after work. Early morning was
much easier for me!


Thursday - Rest Day
Finding it difficult to run after work at the moment.

Wednesday Evening - Knox Masters (7.5/23.5/132.6km)
Warmup including 5laps of the track chatting with
Wilco then 3 x high knee skipping, 3 x bum kicks,
3 x single grandstand step runs and several strides
and run throughs.
1 x relay (100/200/300/400) i ran the 200m leg and
we won out of about 4 teams (2:47)in quick time.
1 x relay (4/6/8km) i ran the 4km leg in 19:36 and
that just shows that i am quite out of form when it
comes to the longer stuff at the moment. Over a
minute outside my PB for 4kms. I finished up with
a cooldown jog of around 600m. Total around 7.5km


Tuesday - Rest Day (Due to work commitments)

Monday Evening - Street Run (6/16/125km)
I ran the 5km street circuit this evening as i will be
starting work early tomorrow. Got there in 28:21 but
this is certainly no race and it is quite a tough run.
It's the first part of the usual 10km run that i do and
a fair bit of it is uphill. Total run 6kms with a cooldown.



Monday Morning - Medium Street Run (10/10/119km)
Four days since running and it always shows! You do
feel kinda fresh but the lack of running means that it's
a bit of a struggle and consequently it takes a minute
or two longer. 55:30 for 10kms.


Sunday - Rest Day (That's four in a row!)

Three days of not running! It happens sometimes.
Thursday was my usual rest day but i did do a session
of 6 x 3min rounds on the boxing bags. Once again i
have neglected doing these lately but they really are
quite beneficial to core stability. Friday i wasn't feeling
quite right and it got worse in the evening. Saturday i
just felt too tired and without the required energy so
there you go.

Wednesday Evening - Knox Masters (7.5/37.1/109.1km)
Warmup 3 laps slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
3 x single grandstand step runs
3 x 100m strides
3 x 20m block starts
1 x 300m N.O.T. race (3rd in 46.4)
1 x 5km Hcp race (off 3:15) (?? in 26.11)
Very slow time but i fully expected to be quite flat
tonight as i'm about 2 weeks back into the distance
training. I should start to see improvement in about
another 2 weeks i imagine. Total around 7.5kms.

Tuesday Morning - Medium Street Run (10/29.6/101.6kms)
A tougher than expected run this morning as the temp
was already at 18degs and with a good deal of humidity.
The 10kms took me 55:55 which isn't too bad at all
and i need to remember that i'm still getting back into
the distance running. All is good and the next run won't
be until Masters on Wednesday night.

Monday Evening - Short Easy Recovery (3/19.6/91.6km)
Just an easy 3kms down around the lake to roll the
legs over and hopefully promote some extra recovery
in preparation for another 10km run in the morning.


Monday Morning - Medium Recovery (10/16.6/88.6km)
A struggle this morning after the hill run yesterday.
I just made sure that i got through it ok and in the end
it was a touch over 57mins for the 10km.

Bellview Track this morning 

Sunday Morning - FTG Hills (6.6/6.6/78.1kms)
Up to the hill track again this morning and again it's a
very warm day here in Melbourne. With the recent odd
weather conditions, I'm finding it very difficult to get
used to the heat when i does come. Anyway i started
off this time without a warmup and as it was not a race
i took it a little easy and did a lot of walking. I made it
up to the top in just over half an hour. After having
some water which i carried with me, i headed back
down this time with more running. About 20mins
later i was back down at the car and finished.
Total distance 6.6kms

Not sure what's going on here with Blogger but i've
now lost most of the section that was over on the
right of this page. My PB's etc are gone and so is
just about everything else. Oh well i will try to
gradually get it back to where it was but perhaps i
won't bother having so much detail there.


Saturday Evening - Treadmill Fartlek (5.5km/45km)
It was really very warm in the garage this evening
so this session was never going to be that easy!
Warmup 1.5kms various jogging pace then
15mins of fartlek running on the treadmill with one
minute each at 13/10/13/10 etc for 2.7kms. Then a
cooldown jog of 1.2kms and a set of chairdips and
pullups to finish up. Total 5.5kms

Friday Morning - Treadmill Fartlek (5km/39km)
Warmup 1.5kms various jogging pace then
2.5kms of fartlek running with one minute at 13kph
followed by one minute at 10kph repeated continously.
I did do this one the other day using 14/10/14/10 etc.
but had to stop for a short break after the fourth 14
so i decided to back it off to 13 and make sure to
complete the full workout properly uninterupted.
This was followed by a cooldown jog of 1km and a set
of chairdips and pullups to finish up. Total 5kms


Thursday - Rest Day

Wednesday Evening - Knox Masters (7.5km/34km)
The alternative to the 1000 steps tonight. A very steep
hilly track near the 1000 steps in the Ferntree Gully
National Park. I got through the run (with much walking)
in 27:55. Now i have a time to work on for future runs
up there and i will do this one from time to time as i
feel it would be a good training session in preparation
for Puffing Billy. Total distance run tonight 7.5km
including running back down and warmups.

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Tuesday Morning - Medium Street Run (10km/26.5km)
Back out again this morning for a 10km run. I could
tell that i was pushing a bit this morning a little like a
tempo run really. I made sure though that i didn't go
too hard because i wanted to get through it properly.
A good time of 53:48 so quite a bit quicker than
yesterday. I won't run tonight as my right knee is a
bit sore and i don't want to do too much too soon.

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Monday Evening - 3km Recovery (3km/16.5km)
Just wanted to roll the legs over tonight to
loosen up a little after this morning's run.
On the treadmill for 3kms with the middle one
a little faster.


Monday Morning - Medium Street Run (10km/13.5km)
Got back on to the streets again this morning for a
10km run and while it did feel a little hard, i enjoyed it
and feel much better for it. 56:40 for the trip and i'm
pleased with that given that i have lost some of my
fitness.

Sunday Afternoon - Intervals etc (Knox Track)(3.5km)
Down to the track for a session with Jack.
Warmup 2 laps jogging and passing the rugby ball
back and forth. Followed this up with some sprint drills
3 x high knee skipping/3 x bum kicks/3 x single gstand
step runs. 4 x 90m strides on the inner grass section.
Around 20mins or so of discus practice (mainly for
Jack) followed by 4 x 200m intervals timed at 38/
37/36/34 with 2mins walking recovery between each
(walk back diagonally across to the 200 start line).
Another 20mins or so of discus practice for Jack
and 2 laps of slow jogging to cooldown. Total 3.5k

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Friday Evening - Treadmill Fartlek (5km/22.5km)
Warmup 1.5kms various jogging pace then
2.5kms of fartlek running alternating a minute each at
14kph and 10kph. This was followed up by a cooldown
jog of around 1km and a set of chairdips and pullups
to finish. I did actually stop and walk for about 2 mins
about half way through as i was finding the going
quite tough again. It just shows how much fitness
i have lost recently. I'm very keen to get it back!

Thursday Evening - Treadmill Hills (5km/17.5km)
Warmup 1.4kms various jogging pace then
2.4kms of hill running on the treadmill alternating with
a minute each of 12degs then 4degs. This was run at
easy recovery pace and was followed up by around
1.2kms of cooldown at various jogging pace. At my
current fitness level this was a hard workout and felt
like a really good session. Total 5kms.

Wednesday Evening - Knox Masters (3.5km/12.5km)
My turn for duty tonight so i just ran early in the program.
Warmup 3 laps slow jogging pace then
3 or 4 sets each of high knees and bum kicks.
3 x block starts and around 5 or 6 80-90m strides.
1 x 1000m race (12th in about 3:59) which is really
slow for me but i didn't intend on going too hard as
there was a 150m sprint to come.
1 x 150m (6th in around 20s) i tried quite hard this
time but just struggled and didn't feel quick at all.
The rest of the night was helping out with duty but
i did get a bit of a cooldown run in - probably around
400m.

Tuesday Morning - Sprint/Form (4km/9km)
Warmup 1km various jogging pace followed
by a few sets of high knees and bum kicks.
6 x 200m @ 19inc6 with 90s walk recoveries
followed by a cooldown jog of around 1km
and a set of chairdips and pullups to finish.
Total distance 4kms.

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Monday Morning - Treadmill Hills (5km/5km)
Finally managed to actually do some running today!
It all seems to be vanishing into nothing (my running
that is!) Once again i'm going through that time where
i really don't know what i want from my running. But
then again perhaps i want too much from it. I want to
be a good sprinter, i would also like to be a good 400
and 800 runner and i would also like to be a handy
distance runner. That just about covers it doesn't it??
I would also like to get myself really well toned and stay
that way. I am trying to figure out how to do all this.
It's probably not all possible is it???? Unfortunately there
is no hard and fast rule and so therein lies the dilemma.
More on this later as i continue to mull it over.
Today's session -
Warmup 1.4kms slow jogging pace then
Around 2kms of hill running on the treadmill as follows.
2mins @12degs/1min @4degs/1min @6degs etc.
repeated 4 times which without any downhills is quite
a long continous hill with 4 steepish parts of 250m or
so. This was followed by a cooldown run at various
paces and a set of chairdips and pullups to finish.
Total run 5kms.


Sunday - Rest Day (Wasn't the plan!)

Saturday - Rest Day


Friday Evening - Leg Speed (2km/7.5km)
Just a shortish warmup tonight -
Around 3mins of skipping with the rope
5 x 30m high knee skipping
6 x 30m bum kicks
5 x double stepladder runs timed between
10s and 9.5.
A short cooldown of another 3mins of skipping
with the rope. Probably around 2kms equiv.

Thursday - Rest Day
I have taken the day off work due to the after effects
of dehydration which crept up on me yesterday. I really
must make more effort to drink water. Even though it was
probably no more than about 25 degrees yesterday, i was
riding around in full motorcycle gear and it did get quite
warm in the afternoon. I find this happens more often on
these type of days when you don't notice the fluid loss.


Wednesday Evening - Knox Masters (2.5km/5.5km)
Warmup consisting of 2 laps at slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
4 x 50m strides - easy
3 x single grandstand step runs
3 x 20m block starts
3 x 80m strides - faster relaxed
1 x 100m race 4th - time incorrect
1 x 300m race (ran in slower heat) 1st in 44.9
A little sore tonight so the cooldown jog was only
400m. I had wanted to do a series of 60's after
racing tonight but suffering from dehydration etc.


Monday and Tuesday - Rest Days
I have been feeling increasingly tired lately and
just don't feel up to it.

Sunday Afternoon - Sprint Form/Drills (3km/3km)
At the aths track with Jack this afternoon.
Warmup consisting of 2 laps jogging and passing
the touch football to each other.
5 x 30m high knee skipping
5 x 30m bum kicks
2 x 40m strides
4 x single grandstand step runs
2 x 50m strides
2 x 50m fast at around 90%
1 x 70m fast at around 90-95%
1 x 120m fast at around 90-95%
Cooldown jog for 2 laps again passing the ball
to each other to finish up. Around 3kms total.

Saturday - Rest Day
I did do a little running around kicking a soccer
ball with the kids for a while at little aths.


Friday Evening - Special Endurance (4km/26km)
Warmup 1km various jogging pace then a few high
knees and bum kicks to make sure i had loosened up.
6 x 250m @ 19inc4 with 90s walk recoveries between.
I forgot that the last time i did these a few days ago i
had done 6 x 200 and not 250. It certainly felt a little
harder and for form purposes the 200s will be the way
to go.
A short walk recovery and 1km of slow jogging to
finish up. Around 4kms all up.

Thursday Evening - Leg Speed/Drills (2.5km/22km)
Warmup 5mins slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
3 x 50m strides
5 x double stepladder runs timed
10 tuck jumps
Cooldown 5mins slow jogging to finish

Still haven't had a chance to podcast again but it
will happen soon!

Wednesday Evening - Knox Masters (4km/19.5km)
Not ideal conditions at the track tonight as it was really
quite cold. Warmup consisted of 2 laps at slow jogging
pace then 5 x 30m high knee skipping
5 x 30m bum kicks
3 x 50m strides
3 x single grandstand step runs
2 x block starts etc.
various other keeping warm stuff
1 x 200m race - 2nd in 28:40 and i knew that i didn't
push the last 20m hard enough. I did run the bend
well though and did make up good ground on a
faster runner who is new to Masters. A short while
later i ran a couple of strides around 60m each and
then 4 x 3/2 diagonal grandstand step runs with the
first 3 just under 45secs and the last one just over.
Around 650m slow jogging and 150m walking to
finish up. Total around 4kms.
Hopefully the fast guy (Rowan)who came down to the
track tonight comes along regularly to give me some
more much needed competition.

Tuesday Evening - Special Endurance TM (3.5km/15.5km)
Warmup including 1km various paces and
a few sets each of high knee skipping and
bum kicks followed by a quicker 100m on the TM.
5 x 200m @ 19inc4 with 90s walk recoveries then
1 x 200m @ 20inc4 followed by a short walk and a
cooldown jog of around 800m. A set of chairdips
and pullups to finish. Around 3.5km total distance.

Monday Evening - Leg Speed/Form (3km/12km)
A speed session with the kids.
Warmup 5 mins slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
4 x 50m strides
5 x double stepladder runs timed at -
9.93/9.81/9.67/9.13/9.27 which was good and quick
Some other running around in the back yard with
the kids followed by a cooldown jog of 5 mins to
finish up. Total distance around 3kms.


Monday Morning - Medium Street Run (6km/9km)
A jog along the streets and paths this morning for
about 6 kms in around 35mins or so. This may now
become my usual Monday morning run now that i have
decided to concentrate my focus on sprinting.

Sunday Afternoon - Sprint Drills/Form (3km/3km)
At the track this afternoon with Jack for some sprint
work. Warmup 2 laps slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
4 x 50m strides (relaxed)
4 x single grandstand step drills
4 x 50m (fast 90% - 150m walk recovery)
2 x 65m (faster 95% - full recovery)
1 x 130m (95% and pushing all the way)
A cooldown jog of 2 laps to finish up. Jack did a
few practise long jumps and triple jumps. I did two
long jumps myself but didn't want to hurt my back.
Total distance including recoveries about 3kms.


Saturday - Rest Day

Friday Morning - Treadmill Intervals (4.5km/27km)
Warmup 1.4kms various jogging pace then
2 x 400m @ 18inc2 with 90s walk recovery then
3 x 250m @ 19inc4 with 90s walk recovery then
1.4kms slow jogging to cooldown.
Total distance around 4.5kms.

Thursday Evening - Leg Speed/Drills (3km/22.5km)
Warmup including 1.2km slow jogging pace then
5 x 30m high knee skipping drills
5 x 30m bum kick drills
3 x 50m strides
5 x double stepladder runs timed at -
(10.26/9.98/9.57/9.80/9.72) followed by another
1.2km of slow jogging to cooldown.
Total around 3kms

I promise i will do another podcast soon (when i get a chance!)

Wednesday Evening - Knox Masters (5.5kms/19.5kms)
Warmup including 3 laps at slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
3 x 50m strides
2 x 90m strides
3 x single grandstand step runs
1 x Doug Orr Half Mile Hcp Venue Final in which i
finished in a disappointing 8th in 2:39). I ran the
first lap in 75 and just couldn't find anything from
200m i usually do.
Around 300m of slow jogging between events and
then i started off in the 5km race but pulled out
after about 2.5kms as i was just getting slower and
slower with each lap. Called it quits after that.
Total distance about 5.5kms
A disappointing night really! I thought i would do
better in the half mile and in the end i could do no
better this year than a 2:38 which came in heat 3 two
weeks ago. I'm just not sure where i'm at with my
running at the moment. Recent best performances have
been in sprints, perhaps that's where my strength is.

Tuesday Evening - Treadmill Intervals (4.5km/14.5km)
I needed a tuneup session for tomorrow night's
Half Mile Hcp venue final but something not too tough!
Warmup 1.5kms various jogging pace then
2 x 800m @ 14inc2 with 2mins walk recovery.
That's around 4:15 pace so that it's quite taxing
but without killing yourself. To finish off about
8mins of jogging and a set of chairdips and pullups
on the Power Tower.

Monday Morning - Medium Street Run (10km/10km)
Great run this morning! I have been struggling lately
with my motivation and haven't been sure quite how my
fitness is. Right at this point though it seems that i
can knock out a good Monday morning training run.
10kms in 51:57 which is a training PB and by almost a
minute from last week which was also a PB! Yeehah.
I guess all is looking good for the Doug Orr Half
Mile Hcp Venue Final on Wednesday Evening. Mind you the
dodgy right knee thingy is back again though so
no run tonight.

Sunday - Rest Day
I had planned to go down to the Aths track with Jack
who was with me for the day. I wanted to do some
sprint drills with him which would have been good for
both of us as he is back doing Little Aths again now.
He had been to a sleepover party and was very tired
and by the time we had been to the local shops and
got everything done, we just didn't feel like it!
Sometimes you just can't be bothered. Unfortunately
it's been a bit like that lately. Anyway, life goes
on. I'll do another podcast very soon (when i get a
chance).


Saturday - Rest Day

Friday Evening - Treadmill Intervals (4.5km/29.2km)
Warmup 1.4kms various jogging pace then
4 x 400m @ 18inc2 with 90s walk recovery
A cooldown jog of around 8 mins and a set of chairdips
and pullups to finish. Total 4.5kms


Thursday - Rest Day

200m PB......!!!!!!!!!!!!!

Wednesday Evening - Knox Masters (5.2km/24.7km)
Quite a warm night tonight and fortunately very little
wind. Warmup including 3 laps slow jogging pace
5 x 30m high knee skipping
5 x 30m bum kicks
4 x 50m strides
3 x single step drills
3 x 40m block starts
1 x 200m race (1st in 27:65PB)
150m slow jogging pace
1 x 100m race (1st in 13:41)
2 laps slow jogging pace
4 x 3/2 double diagonal grandstand step runs
(48/46/45/45) 1:50 walk recovery between each run
400m slow jogging to finish up.
Total distance about 5.2kms.
I also got presented with a VMA pen for winning the
two sprints and running a PB! (I did drop a few hints!!)

Tuesday Evening - Treadmill Intervals (4.5km/19.7km)
I decided to skip the morning session to give my leg
a little more time to recover from the mystery knee
soreness. Tonight's session was only going to go
ahead if i got through the warmup without that same
soreness. As it happened all was good and i was
wearing the same runners as yesterday so that is not
going to be the cause.
Warmup 1.4kms various jogging pace then
2 x 800m @ 14inc2 (2mins walk recovery) followed by
around 10mins of slow jogging to cooldown. A set of
chairdips and pullups on the Power Tower to finish off.
Total distance 4.5kms.

Contrasts.............

Monday Evening - (1.2km/15.2km)
Things can change pretty quickly can't they!
After a great session this morning, I've had to
abort my treadmill session (2 x 800m)because of
increasing soreness in my right leg again. It's
the same problem i had last week and it does feel
quite weird. Anyway i ended up finishing the
warmup (1.2km various jogging pace)and called it
quits.


Monday Morning - Medium Street Run (10km/14km)
A much better run than expected today. I set out and
without trying to push i carved out a 52:53 for my 10km
which is just about a PB for a training run. It surprised
me as i thought i had lost some fitness over the past
weeks. Anyway as you can imagine i was very very
pleased this morning.

Sunday Afternoon - Track Session (4km/4km)
At the grass athletics track at Sherbrooke.
Warmup including 3 laps slow jogging pace
5 x 30m high knee skipping
5 x 30m bum kicks
4 x 50m strides
4 x 200m (37/37/36/35)walking back diagonally to the
start (approx 2:15) between each one.
3 laps of slow jogging to cooldown. All up around
4kms total.


Saturday - Rest Day

Friday Morning - Treadmill Intervals (4.5km/31.5km)
Warmup 1.4km various jogging pace then
4 x 400m (TM) @ 18inc2 with 90s walking recovery
between each rep. Around 8 mins of slow jogging to
cooldown and a set of chairdips and pullups to finish.


Thursday - Rest Day

Wednesday Evening - Knox Masters (7km/27km)
Warmups including 3 laps of slow jogging then
4 x 60m strides
3 x 30m high knee skipping
4 x 30m bum kicks
3 x single grandstand step drills
200m slow jogging
1 x Doug Orr Half Mile Hcp Heat 3 (3rd in 2:38)
400m slow jogging
3400 of a 5km race in which i pulled out due to
really struggling with conditions and previous hard
race. 400m slow jogging to cooldown. Around 7kms
total.
It's not unusual for me to suffer from a change of
seasons as i don't handle the heat very well and
can take quite a while to get used to it.

Tuesday Evening - Treadmill Intervals (4.5km/20km)
Warmup 1.5km various jogging pace then
4 x 400m (18kph/17kph/last two at 16kph)90secs walk
recovery between each one. I had to slow it a little
after the first one otherwise i wouldn't have got
through them. A cooldown jog of about 8 mins to finish.


Tuesday Morning - Aborted Interval Session (1km/15.5km)
Tried to do the 4 x 400 session this morning but while
doing the warmup jog i could feel the problem in my
right knee returning (the sick weird feeling from last
week). I did a series of high knee skipping drills and
bum kicks and finish it there and then. Better to rest
the knee for a bit.


Monday Evening - Treadmill 800s (4.5km/14.5km)
Warmup 1.5km various jogging pace then
2 x 800m at 14kph with 2mins walk recovery between.
A cooldown jog of around 8 mins and a set of reverse
arm pullups to finish. With all of these intervals
at the moment i am starting off again with what i
can handle and will gradually build them up again.


Monday Morning - Medium Street Run (10km/10km)
Not quite as easy at it should have been given the
2 days of rest! 10kms in 56:25 which was a little
slow for a Monday run. Anyway got through it and
had no soreness so that's something.

Friday Morning - Treadmill Intervals (4.5km/28.2km)
Warmup 1.4km various jogging pace then
4 x 400m @ 18inc2 with 90s walk recovery between
reps. 10min of slow jogging to cooldown.
Total distance run 4.5kms.


Thursday - Rest Day

Wednesday Evening - Knox Masters (8.7km/23.2km)
A little soreness at the top of my left leg after
having a weird kinda sick weak feeling in my right
leg the day before.
Warmup including 3 laps slow jogging pace
5 x 30m high knee skipping
5 x 30m bum kicks
3 x single grandstand step drills
2 x 50m strides
3 x 90m strides
1 x 1200m race (7th in 4:35)
400m slow jogging pace
Relay 4 x 100m twice (my team 2nd)
1 x 4km race (19:31)
2 laps slow jogging pace to cooldown.
The weird sick weak feeling in my right leg
returned again towards the end of the evening.
Total distance run 8.7kms.

Monday Evening - Treadmill Hills (5km/15km)
Warmup 1.3km slow jogging pace then
2.5km of hill running on the treadmill with one minute
at 12degs followed by one minute at 4degs repeated
for 16mins. This is done at easy pace and followed up
by 1.2kms of slow jogging to cooldown. To finish the
session a set of chairdips and pullups on the Power
Tower. Total distance run 5kms.


Monday Morning - Medium Street Run (10km/10km)
Out into the streets this morning for 10kms. This time
it felt good and i kept it up to the mark without pushing
too hard. I managed 5:23 pace for the run which was
finished in 53:54.

I thought i might have a go at this podcasting business!
Over on the right there is the podOmatic player so that
you can play my latest podcasts and perhaps even go to
their site and set one up yourself. I'm not too sure at
the moment how often i will do them - time will tell.
I will have to get a decent microphone though i think,
the one i am using at the moment is crap!

EDIT: I found a software program called "Audacity" to
use instead of the internet based podcast publisher to
record and edit the sound files etc. Sounds much better
so hopefully no need to buy a new microphone. Listen for
yourself.

Keira's birthday party at Caribbean Rollerama 

The Look 

Little Miss 

Friday Evening - Treadmill Hills (5km/50.5km)
Warmup 1.3kms slow jogging pace then -
2.5kms of hills on the treadmill with one minute at
12degs followed by one minute at 4degs repeated for
16mins at easy pace. 1.2kms at slow jogging pace
and a set of chairdips and pullups to finish off.
Total 5kms.


Friday Morning - Medium Recovery Run (10km/45.5km)
This morning's run really was for recovery after last
night's tough stair session. 10kms in just under an
hour and a struggle all the way! Got through it though
and another tick in the box.

Thursday Evening - Track Stair Session (3km/35.5km)
Down to the track this evening for a stair session.
There was a lot of people down at the Knox track
this evening but i was only going to use the stairs
anyway so it didn't really matter.
Warmup 1km slow jogging pace and a few sets of
walking up the stairs then -
5 x Single small grandstand steps (running down fast)
These are done for improving leg speed.
10 x Diagonal large step runs (walking down)
10 x Single large step runs (walking down)
A cooldown jog of around 1km.
Total distance equivalent to 3kms.

Wednesday Evening - Knox Masters (7.5km/32.5km)
Warmup including 3 laps slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
4 x 50m strides
4 x single grandstand step drills
1 lap slow jogging pace
2 x 80m strides
Then various walking/jogging/drills easy to keep
warm etc.
1 x Half Mile Hcp (12th in around 2:46). First lap
was really too slow probably around 82 so roughly
an even split. I have a couple more heats of this to
work on it.
1 lap slow jogging pace
1 x 8 lap spiral hcp race starting off 2:10 and came
in at 15th with a time of around 15:45 (3315m) and
again not a very flash time i'm afraid. Missing my
last 4 Sunday long runs has had a negative effect.
1 lap slow jogging pace to finish. Total 7.5kms
In both of these races tonight i raced very hard over
the last 150m or so chasing a couple of runners who
had just passed me. I do feel quite strong with the
hill training that i've been doing but i need more
distance at the moment.

Tuesday Morning - Medium Street Run (10km/25km)
Another 10km run this morning. After last night's hard
session i guess it was always going to be a tough one.
From the word go it felt strained and uncomfortable but
i got through it in 56:54. As Stu would say - a tick in
the box. The next run will be Masters tomorrow night.

It's only just recently that i have been having a little
trouble with motivation. My passion for running seems to
have declined a little over the past weeks and i'm not
particularly happy about it. I am struggling to find the
time to get all the things done that i have to and it's
starting to become a real problem for me! I don't want
my running to suffer as i want to get better and better
at it. I have noticed while reading a few other's blogs
that i'm not the only one feeling like this at the moment.
I guess from time to time everyone must get it i suppose.


Monday Evening - Treadmill Hills (5km/15km)
Warmup 1.3kms slow jogging pace then
2.5kms of hill running on the treadmill but this time i
chose to do 2mins at 12degs then 1min at 4degs then
1min at 6degs repeated for 16mins. This proved to be
much harder than 1min of each. To finish off i did a
cooldown jog of around 1.2kms the first half of which
was at 6degs and the last half at 4degs. Also a set
of reverse arm pullups.


Monday Morning - Medium Street Run (10km/10km)
Out this morning for a 10km run. I could feel right from
the start that i was having a hard time of it. It was like
the feeling of losing about a month worth of fitness!
I got through it in 56:25 which really isn't that bad but i
feel that my greatly reduced mileage over the past 3 or
4 weeks has made quite a difference. I must make a point
of trying to keep the mileage up as much as possible each
week.

Friday Morning - Treadmill Hills (5km/31.5km)
Warmup 1.3km slow jogging pace then
2.5kms of hill running on the treadmill with one minute
at 12degs followed by one minute at 4degs repeated
for 16mins at easy pace. Then a cooldown jog of 1.2
kms to finish off. Total distance run 5kms.


Thursday - Rest Day

Wednesday Evening - Knox Masters (7.5km/26.5km)
Only did the one event this evening as i didn't
want to push too hard. I woke up this morning
not feeling 100% and stayed a bit like that all
day! Not quite sure what to make of it ???
Warmup including 3 laps at slow jogging pace
5 x 30m high knee skipping
5 x 30m bum kicks
3 x single grandstand step drills
1 lap slow jogging then gradually increasing pace
to about 3/4 for the last 150m.
2 x double grandstand step drills
1 x 20min TT (4200m@4:46 pace - equal PB)
2 laps slow jogging to cooldown.

Tuesday Morning - Treadmill Hills (5km/19km)
Warmup 1.4kms slow jogging pace then
2.5kms of hill running on the treadmill with one minute
at 12degs followed by one minute at 4degs repeated
for 16mins. This was followed by a cooldown jog of
around 1.2kms and a set of chairdips and pullups to
finish off. Total 5kms (all easy pace)

Monday Evening - Short Street Run (4km/14km)
Out the door for a shortish 4km street run this evening.
I felt that i needed to get out again tonight as i have
been a little slack these past couple of weeks! A nice
5:30 pace run keeping up to the mark with just enough
effort.


Monday Morning - Medium Street Run (10km/10km)
A good hitout this morning in 53:39 and it felt really
good! I do enjoy it when you run at a pace that is like
you're almost pushing hard but not quite. Probably what
a tempo run is all about. My mileage at the moment is
not as high as i would like but i will get back on track
again soon i'm sure. Total 10kms

Saturday and Sunday - Rest Days.
My turn to have the kids for the weekend so
no long run on Sunday.

Friday Morning - Treadmill Hills (5kms/32.5kms)
Warmup 1.4kms slow jogging pace then
2.5kms of continuous hill running on the treadmill
with one minute at 12degs then one minute at 4degs
repeated for 16mins. This was done at an easy pace.
To finish off i ran a cooldown of around 1.2kms again
at easy pace. Total distance 5kms.


Thursday - Rest Day

First Ever Trophy Win!!!...........

Wednesday Evening - Knox Masters (7.5km/27.5km)
Wet and slippery conditions tonight at Knox
Warmup including 3 laps of the track then
5 x 30m high knee skipping
5 x 30m bum kicks
Another lap of the track at jogging pace
3 x single grandstand steps
4 x 80m strides at quick relaxed pace
1 x Half Mile Hcp (1st in 2:43 off 55secs)
200m slow jogging then 1 x double grandstand
steps. 1 x 3km race (?? in 14:25)
2 laps of slow jogging to cooldown.
Total distance run about 7.5kms.
For winning the first heat of the Doug Orr
Half Mile Hcp tonight i won a trophy which
is actually a nice glass with the Victorian
Masters logo on it. I have been trying to
win one of these for about 2 years now. In fact
this represents my first time i have ever won
a trophy for anything! Very cool.

Tuesday Morning - Medium Street Run (10km/20km)
Out there again this morning for another 10kms. This
time it felt a little better than yesterday and i tried to
keep it up to the mark without really pushing too much.
Got through it well in 53:49 which i'm quite happy with
as i'm sure that i'm still not quite over whatever it was
i had last week. Next run - Knox Masters tomorrow
night.

Monday Morning - Medium Street Run (10km/10km)
Got back out there this morning for a 10km run with
the plan to roll along but not push it. I think i did that
pretty well and finished up in 56:31 I still don't think
i'm fully recovered from being off colour, my throat is
a little sore and i got the headache back again late
this afternoon. All going well i'll do another 10km in
the morning.

Saturday and Sunday were also rest days as i needed
a break. I also felt that a couple of days of not
even thinking about running might be good too.
I'm about to head out for a 10km run around here.
I'll let you know how it goes!

No Choice But Rest!.........

Friday Morning - Rest Day (0km/28.5km)
Well i have woken up today with a cough and a
little bit of a chesty "something"?? I'm not
going to risk it so my session for today is
cancelled. In a way i'm glad as i have had
a feeling that something wasn't right for a
while now. At least now i know! I will let
my body tell me when to run again. It might
be a few days - hopefully not more.

The Body Speaks Again!.........

Thursday Morning - Treadmill Hills (5km/28.5km)
Rightly or wrongly i decided to do this session this
morning even though i didn't feel very well.
Warmup 1.4kms slow jogging pace then
2.5kms of hill running on the treadmill with one minute
at 12degs followed by one minute at 4degs repeated
for 16mins at easy pace. To finish i ran a cooldown of
just over 1km. Total distance 5kms.
Not feeling well at the moment - I'll have to wait and
see what i do next.

Wednesday Evening - Knox Masters (5.5km/23.5km)
Warmup including 3laps slow jogging pace
5 x 30m high knee skipping
5 x 30m bum kicks
5 x 50 strides (last one 80m)
3 x single grandstand step drills
400m slow jogging pace and various other drills etc
to keep up to the mark.
1 x 200m race - 2nd in 28.2
300m slow jogging pace
1 x 100m - 1st in 13.4 (gave it everything and felt
that it was faster than that?).
200m slow jogging pace (feeling very dizzy and
nauseas).
1 x relay 1/2/3/2/1laps x 3 per team - I completed
the one and two laps and could not go on. I was
feeling quite unwell and had to pull out of the event.
Luckily someone else continued on for me.
Some time later after a couple of biscuits i ran 2laps
to cooldown. Total distance run about 5.5kms.

Tuesday Morning - Medium Street Run (10km/18km)
It seems like days since i got a 10km run in. This
morning i got there and pushed it along a little for a
time of 53:41. It felt good and i do enjoy running along
at that pace when it's not a recovery run.

Monday Evening - Leg Speed/Drills (3km/8km)
Warmup 1.2kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double stepladder runs timed at -
10.13/10.14/9.84/9.91/9.64 (quick times tonight!)
3 x 30m block starts followed by a cooldown jog of
1.2kms and a set of reverse arm pullups to finish.
I'm a little surprised by those times tonight as i
have felt a bit off today and didn't feel very fast.
Total distance run 3kms

Monday Morning - Treadmill Hills (5km/5km)
Warmup 1.3kms slow jogging pace then
2.5kms of hill running on the treadmill with one minute
at 12deg followed by one minute at 4degs repeated for
16mins. Then 1.2kms of slow jogging to cooldown and
a set of chairdips and pullups to finish off.
Total distance 5kms.

No Run Today!

Sunday - Rest (0km/0km)
I slept a little longer than usual and woke feeling
unwell. I didn't sleep soundly and this is becoming
quite a regular thing. I thought of perhaps trying
to get a run into later in the day but i also have
a bit of back pain (possibly from the situps??). I
will leave it to Monday morning to run again and it
will have to be on the TM as i have the kids with me.

The Week That Was - 59.1kms

1 x Long Run - 21.1kms (easy)
1 x Medium Recovery - 10kms (easy)
3 x Treadmill Hills - 15km (testing)
2 x Leg Speed/Drills - 6kms (25% fast but not hard)
1 x Boxing Bags 6x3min rnds (moderately hard)
1 x Masters Racing - 7kms (50% hard)
1 x Rest Day (Saturday)
Total Kms 59.1

Since Thursday i have started doing 100 situps each
evening when not running.

A great game today (last of the season) 

After the game (a win 2-1) 

Half time 

The team 

Friday Evening - Leg Speed/Drills (3km/59km)
Warmup 1.2kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double stepladder runs timed at -
10.46/10.36/10.19/10.01/10.04 (very pleased with
these runs tonight - legs felt very fast)
4 x 30m block starts (first 3 with stepladder also)
A cooldown run of 1.2kms slow jogging pace and
a set of reverse arm pullups to finish off.
Total distance 3kms.


Friday Morning - Treadmill Hills (5km/56km)
Warmup 1.3kms slow jogging pace then
2.5kms of hill running on the treadmill with one minute
at 12degs followed by one minute at 4degs repeated
continuously for 16mins. Then a cooldown jog of 1.2kms
followed by a set of chairdips and pullups to finish off.
Total distance run 5kms.

Thursday Morning - Treadmill Hills (5km/51km)
Warmup 1.3kms slow jogging pace then
2.5kms of hill running on the treadmill with one minute
at 12degs followed by one minute at 4degs repeated
continuously for 16mins. Then a cooldown jog of 1.2kms
followed by a set of chairdips and pullups to finish off.
Total distance run 5kms.

Wednesday Evening - Knox Masters (7km/46km)
Warmup including 3laps at slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
3 x 60m strides
400m slow jogging pace
2 x single grandstand step drills
1 x 1000m race - 10th in 3:44 (treated as a solid
workout run).
200m slow jogging pace
1 x relay (600/400/200 in which i ran the 400m)
Our team came 3rd (i think)after we were leading
going into the final 200m.
1 x distance relay (2/4/6km in which i ran the 2km)
Our team came 2nd (i ran 8:59 for the 2km)
2 laps at slow jogging pace to cooldown.
Around 7km total distance run.
A pretty solid evening of running but i didn't go
flat out in any of the runs. I did want to do the
200m leg of the relay but gave way to another runner
so ended up with the 400.

Tuesday Evening - Boxing Bags
I started tonight's session with some medicine ball work.
Then into the boxing bags with 6 x 3min rounds using
all 3 bags. To finish i did a set of 100 situps.

Tuesday Morning - Treadmill Hills (5km/39.1km)
Warmup 1.3kms slow jogging pace then
2.5kms of hill running on the treadmill with one minute
at 12degs and then one minute at 4degs continuously
at easy pace for 16mins. To finish i did a cooldown
jog of 1.2kms. Total distance 5kms.

Monday Evening - Leg Speed/Drills (3km/34.1km)
Warmup 1.3kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double stepladder runs timed at -
10.68/10.51/10.49/10.51/10.17 I was very pleased
get the last one in a touch quicker.
3 x 30m block starts
A cooldown run of 1.3kms and a set of chairdips
and pullups to finish off.
Total distance 3kms.


Monday Morning - Medium Recovery (10km/31.1km)
A real Monday morning struggle for a run today! 10km
at not much under 6min pace and it felt very very hard.
I ended up getting through it in a touch over 59mins and
it leaves me wondering whether i might be better off doing
shorter runs for recovery - say 5-7kms?? I usually
come good for Tuesday morning anyway. Do i really
need to do 10kms on Monday morning?? Even though i don't
believe there is such a thing as junk mileage, running
when it is a real struggle may not make much sense(???)
A rest may be a better option(???)

By the Yarra early this morning. 

Sunday Morning - Long Run (Tan)(21.1km/21.1km)
A very nice sunny morning at The Tan today for a long
run. I headed off for the first lap at 8.15am and then
once i got back around to the Morell Bridge i crossed
over the river and did roughly the same loop as the last
time i came here a few weeks ago. This time Garmin
was much better behaved and only paused itself for a
very short time twice. I again decided on two more
laps of The Tan to bring it up to 20kms which i got
to in 1:52:22. I then cooled off with a very slow 1.1kms
to give me HM distance for the day and still under
2hrs. I really do enjoy running there and i'm always
inspired by the great 'scenery"!!! Also as i got to
the start of the Anderson St hill for the second last
time, Gary Moore's "The Loner" started on my MP3 player
which gave me extra motivation to push on up the hill!
By the way at about 18kms Wilco arrived up beside me and
we ran together until i stopped at 20. He was off to do
a few more laps by himself. Total distance 21.1kms


Saturday - Rest Day
No training today. A little running around kicking a
soccer ball with Fleur in the morning while at Jack's
soccer game.

Friday Morning - Treadmill Hills (5km/46.1km)
Warmup 1.5kms slow jogging pace then
2.5kms of hill running - 1 min @ 12degs alternated with
1 in @ 4degs continuously at easy pace. I then ran a
slow easy 1km to cooldown. Total distance run 5kms.
This week has ended up a fairly light one as i will be
taking tomorrow as another rest day.

Thursday - Rest Day (0km/41.1km)
Last night's session was pretty intense so i felt
pretty drained this morning. I suppose i could have
gone for a slow recovery slog but decided against it
in favour of a rest. Besides it was raining very
heavily also which just sealed the decision!
Tomorrow morning will be a hill session on the TM.

Another Sprint PB.........!!!

Wednesday Evening - Knox Masters (6km/41.1km)
A very big turnout tonight as it was pizza night down at
Masters. The downside was that it was very blustery
conditions for running. Tonight was also a trophy night
so there were some keenly contested races.
Warmup 3 laps slow jogging pace then into some drills
5 x 30m high knee skipping
5 x 30m bum kicks
4 x 60m strides
4 x single grandstand steps
400m slow jogging pace
2 x 200m @ fast relaxed pace
400m slow jogging pace
1 x 75sec N.O.S.P. race (I chose about 460m) and
really didn't run at all well and i'm not sure why???
300m slow jogging pace
1 x 100m race - 1st in 12.96PB (the first time inside
13secs since i was 11yo!)
800m slow jogging pace then
4 x 100m strides at fast relaxed pace followed by
1 x 200m solid run again at fast pace.
400m slow jogging pace to finish. (then to pizza!!)

Pre Dawn Running.............

Tuesday Morning - Medium Run (12.5km/35.1km)
I wanted to get a longer run in this morning and was
kinda hoping for 13kms. I went for almost an out and
back course so i took the Garmin and headed out over
towards the Knox bike tracks in a round about fashion.
I should have realised that the way i was going was
very dark for most of the way and this kept my pace
down to less than usual. Anyway it ended up not
quite as long on the way back so i added a bit but
still only came up with 12.5kms total for the run. Oh
well never mind, I'll try a different way next time!
A very slow 81mins for the distance with very little
visibility so i'm not concerned with the time.

Session Aborted...........

Monday Evening - Leg Speed/Drills (1km/22.6km)
Leg speed session aborted after a warmup jog of 800m
and a few high knees skipping drills and bum kicks.
My legs are just too tired and as i'm getting up early to
run about 13kms in the morning, my legs just weren't
going to do the job required. Total distance 1km.
I also didn't run this morning for the same reason.
I rearranged my training schedule a bit more sensibly
late yesterday removing one of the interval sessions
and returning Saturdays to Rest Day status. Of course,
as i overdid the speedwork for the last week, i must
now try and get my system back to normal. Hopefully the
morning will bring a fresher feeling in my legs.
Lesson learned AGAIN!!!

From this morning's long run along the Knox bike track..... 

and again..... 

and another... 

A Major Struggle Today......21.6km

Sunday Morning - Long Run (21.6km/21.6km)
I decided on a long run around the Knox area again
this morning as i didn't want to get up too early today.
A slightly different version of the Knox bike track and
surrounds today and straight away i knew i was in for
a difficult one! I didn't feel comfortable at any stage as
my legs were very tired and didn't improve until about
30mins in. A bit too much of the speed stuff in the past
few days i think. I will have a think about it and i might
make a couple of changes for the next week or so of training.
Oh well, I got to the 10kms in 60:30 and then struggled to
the 20km mark in 2:00:15. I did manage to average around
5:38 pace for the last 4k's but that shows you how slow the
rest of it was! Another 1.6km of cooldown on the way home.
Total distance 21.6kms.
(Now that i think about it - 4 speed or hill type sessions
plus Masters racing is too much in one week. Especially as
it made up over 20% of the "hard effort" training)

The Week That Was - 64.6kms

I'm starting to move into my training for 800m now
and this is reflected somewhat in the past weeks efforts.

1 x Long Run - 21.4kms - easy
2 x Medium Runs - 20kms - easy
2 x Interval Training - 10.5kms - quite hard
1 x Hills - 4.5kms - quite hard
1 x Leg Speed/Drills - 3kms - intensive but easy
1 x Masters Racing - 5.2kms (1x1600m) 30% hard/70% easy
(also leg speed drills)
1 x Rest Day - (Thursday)

Total Distance 64.6kms (80% easy)

Saturday Morning - Treadmill Intervals (5km/64.6km)
Warmup 1.4kms various jogging pace then -
5 x 500m @ 4:00 pace/2mins walk recovery. I have
always felt that this treadmill reads a little slower than
it actually travels at. I feel that i was travelling at about
3:45-3:50 pace with these which is about where i want
them at the moment. To finish off this morning i ran for
around 500m easy pace to cooldown and did a set
of chairdips and pullups. Total distance run 5kms.

Friday Morning - Treadmill Hills (4.5km/59.6km)
Warmup 1.4kms slow jogging pace then -
15mins of hill running on the treadmill with the incline
set to go for a minute at 12 degrees followed by a
minute at 4 degrees etc etc for the duration. The speed
was easy pace and was followed up with 800m of
cooldown jogging. To finish off i did a set of chairdips
and pullups on the Power Tower. Total distance run
4.5kms.

Just Because!...........

Thursday Morning - Rest (0km/55.1km)
I decided this morning while sitting here that i
would have a break from running and just relax for
a change. It just seems to be all go go go at the
moment (except while i'm at work but that's a whole
different story!). Anyway, I'm not sure whether
i will do a session tonight, but will certainly
be doing my treadmill hill session tomorrow morning.

Wednesday Evening - Knox Masters (5.2km/55.1km)
As i was on duty tonight i decided to get down to
the track a little early, warmup and just run
in the first race which was the 1600m. I wanted
to do this one as it is outside my comfort zone
and my worst distance of all. I hate 1600m!
Warmup including 3 laps at slow jogging pace.
5 x 30m high knee skipping
5 x 30m bum kicks followed by another slow lap.
3 x single grandstand steps followed by another slow
lap. 2 x 50m strides followed by 3 x 90m strides.
1 x 1600m race (8th in 6:31). I had the Garmin set
to do splits for each lap - 1.29/1.39/1.48/1.34
You can really see from that how i really struggle
with the middle part of that distance.
2 laps of slow jogging to cool down. After that i
just played starter for the remainder of the races.
Total distance run 5.2kms.

Tuesday Evening - Leg Speed/Drills (3km/49.9km)
Warmup 1.3kms slow jogging pace then -
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double stepladder runs not timed
3 x 30m block starts
3mins on the skipping rope - various
Finished off the session with a cooldown jog of
around 6mins. Total distance run 3kms


Tuesday Morning - Medium Street Run (10km/46.9km)
This morning's 10km run was a little quicker than the
one yesterday. I certainly could feel the effects of the
interval session last night though. The last 10mins
were quite a struggle but did manage to finish off the
last 250m or so quite strongly. 10kms in 56:58

Monday Evening - Treadmill Intervals (5.5km/36.9km)
Warmup 1.5kms various jogging pace then -
5 x 2mins @ 4:00 pace/2mins walk recovery.
This works out to be 500m for each rep which will do
for the time being until i get more into these. I found it
quite difficult to do these as i haven't done this kind of
training for about 6 months. Over the coming weeks i
will work on increasing the distance and reducing
the walking breaks etc. Actually the first rep i did
tonight was a 600 at 3:45 pace and i knew that was
a bit too quick if i was to get through more than one.
A cooldown jog of round 8 mins and a set of chairdips and
pullups to finish up.
Total distance 5.5kms



Monday Morning - Medium Recovery (10km/31.4km)
A very very cold morning today so i made sure to wear
my gloves this time! A fairly even run with perhaps the
first 10mins or so a little quicker than i would normally
run a recovery. Must be a leftover from yesterday's
quicker run. 10kms in 57:46

A pic from my long run this morning. 

Morell Bridge this morning 

The Car Is Back!!!........

Sunday Morning - Long Run (21.4km/21.4km)
I got my car back yesterday which was a little earlier
than i expected - It really does make life easier.
I thought i would head down to The Tan this morning
as i haven't run around there for a while. I also wanted
to run along the Yarra up to Macrobertson Bridge as i
haven't run along there before. I got a good parking
spot just after 8am and was running within a couple of
minutes. Perfect running weather and of course
great scenery (both kinds!!) all the way. The thing
i find about running in a setting like this is that i find
myself running at a faster pace than i would at my
normal haunts. Because of that i do feel that a Tan
run is quite a hard workout but a really good one.
I decided on a lap of The Tan before heading east along
the Yarra and figured that on arrival back at The Tan,
I would do two more to make sure of at least 20kms.
I did lose the satelites for a while on the way along
the Yarra heading east just where you have some
overhead sections of the freeway etc. I have had to
adjust the readings from my Garmin to account for
this but that wasn't a difficult task as i know that i
held a good pace for that section. I ended up with
21.4kms in 1:59.21 and passed the 20km mark in
a very good (for me) 1:51.33. Of course i did stop
a couple of times for a snack and a drink, but that
is what i usually do on my Sunday long runs. All
up i'm very pleased with the run and would like to do
The Tan a little more often when i get the chance.
3 good solid runs up the Anderson St hill today, 2 of
them late in the run. Total distance run 21.4km

The Week That Was - 40kms

A prescribed light week for me this past one -

No long run
2 x medium runs - 20km easy
2 x Leg Speed/Drills - 6km (33%hard/67%easy)
1 x Treadmill Hills - 4.5km (60%hard/40%easy)
1 x Masters Racing - 9.5km (200m/15minTT - 50% of total
distance easy).
2 x Rest Days (Monday/Saturday)
40kms total for the week.

***Highlight of the week for me was my 200mPB which was
14 months in the making - 27.96 (and now for the sub 27)***




Saturday - Rest Day (0km/40km)

Hills...........

Friday Morning - Treadmill Hills (4.5km/40km)
Warmup 1.3kms slow jogging pace then
treadmill hill reps - 1min @ 12degs/1min @ 4degs
repeated for 16mins done at easy pace.
To cooldown 1km easy followed by a set of chairdips
and pullups to finish. Total distance run 4.5kms

On my travels 

Red Hill today 

Thursday Morning - Medium Recovery (10km/35.5km)
This morning's 10km recovery run was again a real
struggle. I certainly must have "put in" last night at
Masters and even tonight i'm still feeling some soreness.
I got through it which is what counts and it took 60:12
for the run. Tomorrow morning i will be doing a treadmill
hill session before a rest day on Saturday.

A Major PB Breakthrough!!!!!!!!!!!

Wednesday Evening - Knox Masters (9.5km/25.5km)
27.96 is the number!
Tonight i ran down to Masters as i still don't have the car.
Once i got there i started on some drills -
5 x 30m high knee skipping
5 x 30m bum kicks
4 x 50m strides
4 x single grandstand step drills for leg speed
1 x 400m at slow jogging pace followed by various
drills and exercises to keep warm for my race.
Included in this were around 6 block starts.
1 x 200m race - 2nd in 27.96PB (chasing Andrew
Watts). After a short break for the talk i did some
slow jogging for around 300m before the TT.
1 x 15min TT - 8 laps and 5m which at 4:35 pace
i very happy with. I finished up with a cooldown jog
of 800m before the coffee and snacks and then ran
the 1.85kms home. Total distance run 9.5kms.
I have been trying for i think 14 months to break
28 seconds for the 200 and i finally did it tonight.
For a change i had someone faster to chase and that's
what did the trick.

Tuesday Afternoon - Leg Speed/Drills (3km/16km)
Warmup 1.3kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double stepladder runs timed at -
10.81/10.88/10.56/10.51/10.65
3 x 30m block starts followed by a couple of runs
over some makeshift hurdles in my driveway.
To finish off a cooldown jog of around 1km.
Total distance run - 3kms

Tuesday Morning - Medium Street Run (10km/13km)
I managed to get out there this morning finally after not
having a decent length run for a while. Felt good this
time so i kept my mind on the job of keeping an even
pace and finished the run in 55:16 which i'm fairly happy
with.

More Rest!!!

Monday - Unscheduled Rest Day (0kms/3kms)
Well it certainly does look like it will be a light
week this time. Nothing today - i overslept this
morning so i missed out on my 10km run. Then this
evening i just got home too late to train. I hate
missing sessions especially on a Monday. I guess
I'll get over it but i'm really pissed off at the
moment!

Sunday Evening - Leg Speed/Drills (3kms/3kms)
Back into it again this evening. My leg has
come good and a rest period which included 3
nights sleep has me well rested up and ready
to go again. I spent more than an hour kicking
a soccer ball around with my son Jack this
afternoon so i knew that there were no niggles
left in my right leg. To this evening and -
Warmup 1.3kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double step ladder runs timed at -
11.53/11.28/10.98/10.77/10.54
3 x 30m block starts.
Then a cooldown run of 1km and a set of chairdips
and pullups to finish. Total distance 3kms

The Week That Was - 63.7kms

1 x Long Run - 23.2kms easy
3 x Medium Runs - 26.5kms easy (10/10/6.5)
1 x Hill Session - 5kms(2.3k hard/2.7k easy)
1 x Masters Racing - 9kms (5.1km hard/3.8k easy)
2 x Full Rest Days (Friday/Saturday)

(7.4kms hard/56.3kms easy)

Total - 63.7kms Running (no cycling for the week)

This next week will be a lighter one. The plan will be
for somewhere around 40-50kms.

Saturday - Rest Day
I took the kids to soccer this morning for Jack's game
and spent a lot of time running around kicking a ball
around the place. The leg feels good now so i don't
think there will be any ongoing problem with it. Of
course the temptation is there to run again today but
i will stick with the plan and rest up.

Friday - Rest Day
Yesterday my lower right leg was so sore that walking
up and down stairs while working was quite painful.
Today doing the same thing and almost no pain at all!
I should think (hopefully)that by Monday Morning i will
be good to go on my usual 10km run. I am toying with
the idea of an easy leg speed session on Sunday arvo
but i'll see how i feel then. If i do, it will be
only a short sharp ladder type session - purely drills.

Thursday Morning - Medium Recovery (6.5kms/63.7kms)
I set out this morning and didn't feel good at all. I felt
very tired and also my lower right leg was very sore. I
hurt my leg a little doing the treadmill hill session the
other day and it was feeling worse this morning. I ran
for a little while and decided that i would keep my run
shorter to 6.5kms instead of the usual 10kms. I got
through it and have decided to have a 3 day break
from running until Monday morning. It's certainly
time for a rest and an easy week so that it shall be.

Wednesday Evening - Knox Masters (9kms/57.2kms)
I ran down to the track again tonight as a warmup and
proceeded to do some sprint drills when i arrived. My
intention was to run in the 100m and then later in the
5kms. I made sure that i did plenty of sets of high knee
skipping and bum kicks before doing a few strides. I
also did 3 or 4 single step grandstand runs for leg
speed and a few block starts.
1 x 100m - 1st in ???(false start and no time). I had
to chase the false starters who i gave about 4 metres
to but got them and possibly ran close to 13s.
Shortly before the 5km race i did a bit more warming
up as i had cooled down a bit while the talk was on.
1 x 5km race - 14th in 23:35PB by 18secs.
To finish up i ran another 2 laps to cooldown and got
a lift home again. 9kms total distance tonight.

Tuesday Morning - Medium Street Run (10km/48.2km)
10kms again this morning and as i expected a much
better run than yesterday. I felt good most of the way
and finished up in 54:46. A very pleasing run!

Later: Feeling very tired and have got the dreaded
Tuesday headache again! - No Boxing bags tonight.

Monday Evening - Treadmill Hills (5km/38.2kms)
Warmup 1.3kms slow jogging pace then
2.3kms of hills on the treadmill with 1min each at 12degs
incline and 4degs incline alternating. I then followed
this up with 400m at 12degs. This was all done at
easy pace and followed up with a 1km cooldown run.
To finish up tonight - a set of chairdips and pullups.


Monday Morning - Medium Recovery Run (10kms/33.2kms)
The usual Monday morning struggle through my 10km
recovery run. Not much to report other than i got through
it ok in 59:17.

Monday Morning - Medium Recovery Run (10kms/33.2kms)
The usual Monday morning struggle through my 10km
recovery run. Not much to report other than i got through
it ok in 59:17.

Sunday Long Run - Knox Area - 23.2kms

I headed out on my long run this morning with a loose
plan of trying to make it a 3/1 type run. For those who
aren't familiar with it, that means something like trying
to do the last quarter of the run at a faster pace. The
first 3 or 4 kms didn't really feel all that comfortable and
i thought that perhaps the previous heavy week might
be taking it's toll on me. I did find however that from
about 6kms onward i started to feel a bit better and
there were times when i actually felt really good!
Anyway i got through the first 10kms in around 61mins
and did my usual quick stop for a snack and some
water. Then off again on the gradual rise that is the
next 6kms where i turn around, have another quick
snack and water, and head back. This is about where
i thought it would be time to up the pace a little so
in actual fact it's a 4/1 run not a 3/1. The final 4kms
were appreciably quicker which isn't too hard to do
as most of the last 4km is a gradual downhill.
20kms in 1:59:20 and then another 3.2kms at a
slow recovery pace for cooldown back to my front
door.
During my run today i heard a song on the radio which
really inspired me, it just felt like a great running
song so there it is over on the right. (Oh how i love
the piano!!)
A Quick Rant! -
There has been a bit of talk lately on the Ausrun forum
about "junk miles" etc. I just have to say that as a
natural sprinter who's weakness is aerobic endurance,
today's long run was all "quality" when you put it into
context. For me, there is no such thing as junk miles
and to be honest, i doubt that there is for anyone.

Weekly Roundup

The week that was - 78.5kms

I was able to do a little more this past
week as i didn't have the kids stay with
me overnight.

1 x Long Run - 24.5kms (easy pace)
4 x Medium Runs - 40kms (easy pace)
2 x Speed/Hills - 8kms (50/50-hard/easy)
1 x Masters Racing/Training - 6kms (20/80-hard/easy)
2 x Cycling/spinbike - 20kms (even pace)
1 x (6x3rnds) Boxing bags
1 Full Rest day (Saturday)
Total kms - Running 78.5/Cycling 20

Looking out from Arthur's Seat today just after lunchtime - A beautiful day! 

Friday Morning - Medium Street Run (3.5)
A very very cold and icy morning today so i made sure
i had the beanie and gloves for my run. Another good
solid training run with the 10kms completed in 56:19.
The extreme cold did perhaps make it a touch more
difficult to run freely but all in all i'm pleased with
the effort.

Thursday Evening - Leg Strength/Hills (4)
Warmup 1.3kms slow jogging pace then
5 x 30m high knee skipping
5 x 30m bum kicks - then on to the treadmill again for
2kms of hill running at easy pace with alternating mins
at 10degs and 4degs. This was followed by a cooldown
jog of 700m and a set of chairdips and pullups on the
Power Tower to finish up.

A little later: Sat on the spinbike for a little over
half an hour and rode at an even pace for around 10kms.

Thursday Morning - Medium Recovery (3.5)
This morning's 10km run was mainly a recovery run to
flush out the effects of Wednesday Masters racing. As
my night was a little easier than usual, my run this
morning was not a struggle as it usually is. i got around
in 56:15 which i'm very happy with and i'm now up to
64kms for the week so far.

Wednesday Evening - Knox Masters (4)
An absolutely freezing night down at the track tonight.
I ran down there again from home (about 1.85kms)and
then continued to do my warmup. A few strides then
high knee skipping and bum kicks and more strides
increasing up to around 90m or so. As i had decided
to only do the 400m Hcp tonight i needed to warmup
properly so a little more jogging and more drills to
stay loose right up until race time.
1 x 400m Hcp (2nd in 65s). I think the winner was
off scratch and i had to give him 30 seconds so not
a bad result. I felt stronger tonight running the 400
than i normally do so hopefully soon my times will
start to come down. A little later i jogged 2 more
laps to stay loose before starting my grandstand
step runs. These were my usual diagonal double
step runs which are great for core strength and do
improve overall leg strength and stride length. i did
6 sets of those with the first at just under 30 secs
and the last in the high 27s. To finish off i jogged
another 2 laps for cooldown and then we had soup
and snacks to end the night. Luckily i managed to get
a lift home again so i could keep the soup down!!

Tuesday Evening - Boxing Bags
6 x 3min rounds tonight on the boxing bags followed
by 10mins of work with the medicine ball.

Tuesday Morning - Medium Street Run (4)
My usual 10km street run this morning and as usual,
a better run than Monday. 57:01 for the trip and much
less struggle than yesterday. That was the last run
before Wednesday night Masters racing. I may do a
boxing bag session tonight all being well.

Monday Evening - Leg Speed and Hills (3.5)
Warmup 1.3kms slow jogging pace on the treadmill.
5 x 30m high knee skipping
5 x 30m bum kicks
3 x 4 x single step ladder runs not timed (slippery)
1.7kms of hill running on the treadmill alternating for
a minute each at 10degs then 4degs at easy pace.
Total distance run 3.5kms.

Stuck At Home For A While........

Monday Morning - Medium Recovery (3.5)
Well i shouldn't be here at home posting this now!
Couldn't get the bike started for some reason and
after many attempts, managed to fully flatten the
battery. I may have sorted the problem but now i
have to wait to get the battery charged up. I'm
not going to risk having another problem in this
weather so i want a fully charged battery before i
head off. Anyway, I got out for a recovery run
this morning in not quite so cold conditions but
with the hint of a little drizzle here and there!
Again this morning a very slow run. Obviously the long
run yesterday has depleted my energy reserves big
time! I just went along slowly planning to get through
the run as comfortably as possible. 10kms in 61:06
with i'm sure the second half a little easier than
the first.

Sunday Long Run - Knox Area - 24.5kms

Sunday Morning - Long Run (4.5)
I Started out just a few minutes after 8am this morning
with conditions cool and a little damp under foot.
I decided for this morning's long run that i would take it
out very easy and try and do a negative split for the
second hour. The plan was for 20kms and anything
more would be done for cooldown purposes. I set out
to again cover much of the Knox HM Hcp course with
a few diversions past the new golf course etc. I felt
very good today and did manage to do what i set
out to do. 20kms in 1:58.34 with the first 10kms in
60:37 and the second in 57:57. The last 4ks of the
20 look like this 5:57/5:21/5:09/5:09. The remaining run
to my front door was another 4.5kms and this was done as
easily as possible. Total distance 24.5kms - a good solid
start to the week.(Total time run today - 2:26.30 - 5:58 pace)

EDIT: 7pm - 10kms of cycling on the spinbike in front of
the TV at a nice easy even pace to loosen up the legs.

The Week That Was - 70.5kms

A fairly big week for me. The first half
of the week my legs felt very heavy.
I found that they had come good Friday
morning when my 10km run felt very
easy even though i was going along at
good speed for a training run.

1 x Long Run - 23kms easy
3 x Medium Runs (10km) - 30kms easy
2 x Leg Speed - 6kms (75% easy/25% fast)
1 x Leg Speed/Hills - 3kms (50% easy/50% hard)
1 x Masters Racing - (100m/5kms hard) - 8.5kms
3 x Cycling - various pace - 33kms
1 x Rest Day (Today Saturday)

Totals - Running 70.5/Cycling 33kms

What looks like a lot of speed work is
actually only a very small proportion of
my distance for the week - Maybe 2kms
plus about 5kms of hard racing. The rest is
easy pace.

Friday Morning - Medium Street Run (4)
I felt really good this morning and somehow i knew
before i even started that this morning's 10km run
would be the best one this week. I felt like i was going
a bit quicker but it felt good. At no stage did it feel like
a struggle. 10kms in 54:54 - a much better training run!


Friday Evening - Leg Speed/Hills (3.5)
Warmup 1km slow jogging pace then -
5 x 30m high knee skipping
5 x 30m bum kicks - then to the treadmill for -
4 x 200m hills @ easy/12degs with recovery jogging
in between of 200m @ easy/4degs for a total of 1400m
5mins of cooldown jogging at slow recovery pace to
finish. Total distance just over 3kms.

Thursday Morning - Medium Recovery Run (4)
I got through 10kms this morning as a recovery run and
managed it a little easier than on Tuesday. 58:30 for
the distance which still felt like a struggle this morning
but about 3mins better than the last one!


Thursday Evening - Leg Speed/Strength/Cycling (3)
Warmup 1300m slow jogging pace on the treadmill
then i cranked up the incline to 12degs for 300m.
5 x 30m high knee skipping
5 x 30m bum kicks
5 x double stepladder runs timed at -
11.31/11.15/10.82/10.64/10.70
3 x 20m block starts
To finish off a cooldown jog for around 6mins.
Total distance approx 3kms.
Shortly after -
30mins of cycling on the spinbike with a few surges
thrown in with more tension and cadence. About 10km

Wednesday Evening - Knox Masters (5)
I ran down to the track tonight in driving rain with the
wet weather gear on. That gave me just under 2kms
of warmup plus i did a few strides and a couple of steps
and some bum kicks also.
1 x 100m (1st in 13.5 - best time for 2006). This did
feel a little slow and i found that my legs were still
feeling a bit heavy from the last couple of days.
I followed this up with a loosen up jog of only about
300m before the distance event.
1 x 5km race (?? in 24:02 - missed by that much!
nine seconds outside PB) I guess the track was a
bit wet and the last 4 laps or so were in driving rain
so not too bad i guess! A cooldown jog of 800m
before coffee and snacks. Very kind of John to give
me a lift home so i didn't have to struggle home in
the rain. Total distance tonight approx 8.5kms.

Tuesday Morning - Medium Recovery Run (4.5)
A real struggle this morning! Legs feeling like boat anchors
and just no zip at all. I battled through as best i could
realizing that this is going to happen when i do sessions
like i did yesterday. 10kms in a slow 61:30ish.
Then later -
Once again it's Tuesday evening and once again i have this
&%$@ing headache! Why Why Why does this happen??? Anyway,
Boxing Bag session for tonight CANCELLED again and nothing
now until i race at Masters tomorrow night.
And MUCH LATER - (8pm)
The headache seems to have mostly gone now and my legs are
feeling great. They feel nicely worked but with no soreness
so hopefully i should be nice and fresh for tomorrow night.

Monday Evening - Leg Speed Then Cycling
Warmup 1.3kms slow jogging pace then
5 x 30m high knees
5 x 30m bum kicks
3 x 30m silly sideways crossover thingies
6 x double step ladder runs timed at -
11.18/10.75/10.51/10.35/10.65/11.06 - the last two
i lost concentration a little and stuffed them up a
little.
3 x 20m block starts.
I finished off with a cooldown run of around 8mins.
Then -
30mins of cycling on the spinbike with an increased
effort of 2mins duration every 6mins. This included
more tension on the wheel and a faster cadence.
Total distance approx 3kms running/10kms cycling

Monday Very Early Morning - Spinbike (3)
45mins on the spinbike in front of the World Cup Final.
Just a fairly even pace and not pushing it as i the idea
was for pure recovery. About 13kms.

Long Run - 23kms today

Sunday Morning - Long Run (5)
Long run day today and the plan was for around 20kms.
I had to run from home because i don't have the car at
present. I had planned to start a bit earlier but stuff it
i am really suffering from lack of sleep at the moment
so i opted for a 9am start. On with the Garmin and out
the door and sort of make it up as i go along. I mostly
followed much of the bike tracks around Knox where
the December HM will be so that was good for a
little familiarisation (spelling?). Anyway i got to 20
in a tick under 2hrs of actual running time and from
there basically treated next 3kms as a very slow
cooldown run. I felt a little discomfort again today
at around 18.5kms but pressed on carefully and now
i feel fine. All in all a pleasing run and another 23kms
in the bank to start the week off. The entire run today
was on bitumen or concrete paths and is largely either
on a gradual uphill or gradual downhill.
EDIT: I went for a walk in the evening at a brisk pace to
try and iron out a little soreness in my legs. Ended up
walking for about 1.5kms.

Weekly Roundup

A light week for me this past one. I believe it's
a good idea to have a light week every fourth one
so i guess that was mine!
No Long Run
2 x 10km (medium)runs
2 x leg speed/drill sessions
1 x Masters racing (200m/4kmPB)
3 x cycling/spinbike sessions

Total running - 36.5kms/ cycling - 46kms

Saturday - Rest Day
I decided not to do any running or cycling today.
A day off for a change to get ready for my solo
long run tomorrow. I will be running from home
probably for about 2 hrs with no set route in mind
as yet anyway! I think i might take the mp3 player
along with me this time for a change too.

Friday Night Late - Spinbike Session.
A late spinbike session in front of the TV while watching
the mighty Melbourne Storm win again! 45mins for 14kms.

Friday Morning - Leg Speed/Drills (3)
Leg speed drills this morning. Unfortunately it was a
little wet underfoot so i did slip once or twice which i
need to be careful of!
Warmup 1300m slow jogging pace on the treadmill.
Then on to the driveway out the front for -
5 x 30m high knees
5 x 30m bum kicks
5 x double step ladder runs timed at -
11.55/11.39/11.45/11.33/11.31
4 x double step ladder runs at 75% before
a cooldown jog for 8mins to finish off.
Total distance approx 3kms.

Thursday Morning - Medium Recovery Run (3)
I made sure this morning that i went out slowly and
just took it easy as i was pretty tired and sore from
Masters racing last night. 10kms in 59:20 so just a
slow recovery run.

4km PB on a windy night!.........

Wednesday Evening - Knox Masters (5)
I rode my pushbike down to Masters this evening as i
won't have my car for a month or so. When i arrived i
locked up the bike and started the warmup which was
1200m slow jogging pace then some leg speed drills
on the grandstand steps. I followed this up with some
strides and a few block starts.
1 x 200m race (2nd in 28:6 - season best). This
was a good hitout as i was in front with around 20m
to go and i got run down by a very good runner who
was in the outside lane. This guy has run a marathon
in 2.27. I followed this with a little jogging after the
weekly talk and then 1 x 4km race (?? in 19:08PB).
I would have liked to do a sub 19 but i guess it was
quite windy and i'm happy with a 14s PB anyway!
To cooldown i ran 2 laps in around lane 5 and rode
home on the bike after the usual coffee and snacks.
Rudolf from the Runners World Ausrun forum made his first
appearance at Knox tonight and competed in the 3km walk.

Tuesday Morning - Medium Street Run (4)
My first 10km run since last Thursday. I could tell
during the run that i must have been pushing just a
little as it wasn't that easy this morning. Strangely
the last half this time felt a little better than the first
with the last couple of kms possibly the best! Very happy
with 56:49 for a recovery run.

Later: I really am feeling very very very tired! This
seems to be a result of my recent World Cup spectating.
I just can't seem to catch up with sleep and it's giving
me headaches. I'm not going to do a boxing bag session
tonight. I'll just rest a little.

Monday Evening - Leg Speed/Drills (3)
Warmup 1400m slow jogging pace then -
5 x 30m high knees
5 x 30m bum kicks
5 x double step ladder drills timed at -
11:09/10:96/10:81/10:49/11:07
3 x shuttle runs (3 cones total 75m) timed at -
18:37/17:40/17:54
Followed this with a cooldown run of 3kms at
easy pace. Total distance 5kms.

7.15pm 45mins on the spinbike in front of the TV
with a couple of short breaks. 14kms

Sunday - Early Hours Cycling (3)
Another session overnight on the spinbike. This time
it was a case of trying to stay awake while watching my
second World Cup game for the night. I had the bike
positioned in front of the TV and really only went along
at a steady pace for the most part. Approx 14kms in
45mins or so. Probably won't run today but who knows
later!
EDIT: Sunday Evening - There wasn't any running today and
with me having the kids tonight, tomorrow mornings session
won't be the usual 10kms either! It will most likely just
be a treadmill session (various) or another leg speed/drills
session in the driveway.

Weekly Roundup

Looking back on the past week, i again find that i
have been doing what appears like a lot of speedwork.
On careful investigation though, i see that most of
the actual distance even in those sessions, is of easy
pace running. Out of the 63kms i have put away during
the week, only about 6 of them are at speed or doing
speed related drills. Of the remaining distance run,
only 4200+200m is at racing pace. All else is easy
pace running.
Speed/Form/Drills - 6kms
Race Pace - 4.4kms
Easy/Recovery Pace - 52.6kms (about 83%)
Total Distance Run - 63kms
I'll see how this works for me over the next couple
of weeks.