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.