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)
Wednesday, November 29, 2006
Tuesday, November 28, 2006
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!)
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!)
Saturday, November 25, 2006
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.
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, November 22, 2006
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.
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, November 21, 2006
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.
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, November 20, 2006
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.
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.
Sunday, November 19, 2006
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
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
Saturday, November 18, 2006
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
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, November 17, 2006
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
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, November 15, 2006
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.
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.
Tuesday, November 14, 2006
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.
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.
Monday, November 13, 2006
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.
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, November 12, 2006
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
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
Friday, November 10, 2006
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!
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, November 09, 2006
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.
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, November 08, 2006
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.
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, November 07, 2006
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!)
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!)
Sunday, November 05, 2006
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.
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, November 02, 2006
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.
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.
Subscribe to:
Comments (Atom)