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.
Monday, October 30, 2006
Sunday, October 29, 2006
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.
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.
Friday, October 27, 2006
Wednesday, October 25, 2006
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.
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, October 24, 2006
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.
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, October 23, 2006
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.
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, October 22, 2006
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
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, October 20, 2006
Thursday, October 19, 2006
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!)
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.
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.
Wednesday, October 18, 2006
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.
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, October 16, 2006
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.
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
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
Saturday, October 14, 2006
Wednesday, October 11, 2006
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!!)
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.
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.
Tuesday, October 10, 2006
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.
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, October 08, 2006
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
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
Saturday, October 07, 2006
Thursday, October 05, 2006
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.
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, October 03, 2006
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.
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.
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