Just a quick post here tonight. I have been waiting
for Active Trainer to migrate all my coolrunning (US)
training log info to the new site so that i could
bring my workout logs up to date etc. I won't detail
them here again as i've just been through that over
there. I have run a little more in the last couple
of weeks upping my distance and just briefly my last
3 runs were 6km(23rd), 6km(24th)and 3km tonight(26th).
Tonight was a little more than easy pace but still not
pushing it too much.

A very hot day today but i still wanted to get
a run in this evening. I headed out for the
now usual 3km lake course and while the temp
was probably still around 32 degs i got around
in 16:21 which will do me. I was very tired
from a long day in the heat so i'm very pleased
with the effort. I'm going to attempt a long
run on Sunday morning if i can - watch this
space!

Dog Loop Again....................

Knox Half today and so i went down to the track
with the idea of running the Dog Loop again.
Warmup including 3laps or so of slow jogging
and some sprint drills etc.
Completed the dog loop in 23:49 and ran it by
myself in warmish and windy condition so i'm
quite happy with that. Did quite a lot of cool
down jogging - 4 laps and then some. Total
for the night around 7kms.

Interval session gone wrong..............

Knox bike path tonight starting around 6pm
Warmup including around 1.5kms slow jog
followed by several sprint drills and strides.
The plan was to do 4 or 5 x 500m repeats
but just like last week we did the first one too
quick. It went by in 1:53 so that ruined any
chance of me doing even times for the night.
After that one i went for a slow jog for around
500m and then did a 300m quicker run and
another 500m this time in 1:51
After that i decided that that would have to do
so i ran a cooldown jog for around another 1k
to finish up. Probably around 4.5k all up.

I didn't quite make it for a long run this
morning. I had planned to get to Mt Evelyn
with the ESRG but had a very late night/early
morning so i opted out. This evening though
i felt like getting out and while i have the
motivation i won't waste it!
Around 6.15pm off for a 3k run down to the lake
course - this time 16.16 and it felt very good.
Down to the bike track tomorrow night for a
session of 500m repeats i suspect.

3k's Tonight.................

Not sure how often i will update this blog
now but i will when i get the chance to.
3k's on the local lake run tonight and very
happy with my time of 16:01. It shows that i
am on the way back and hopefully it won't
take too long before my times start to come
back down again. I ran this course last week-
end in 17.06 and a month ago in over 18mins.

Current PB's.................

Here's a list of my PB's as of right now
some of them are a couple of years old and
i would like to try and get them up to
scratch. I don't believe that i'm ready to
slow down just yet!....
I would dearly love to get the 1k time down
closer to 3mins. I know it's possible if
i train properly for it. The trick is to
keep my sprinting legs and also get my 200m
under 27s - tricky one eh!!

* 60m 8.04 04/07/07
* 70m 9.69 22/06/05
* 80m 10.59 09/05/07
* 100m 12.69 02/05/07
* 200m 27.28 01/08/07
* 300m 44. 09/05/07
* 400m 62.09 04/05/05
* 600m 1:45 22/06/05
* 800m 2:34 18/05/05
* 1000m 3:24 (Knox Track) 08/06/05
* 1200m 4:23 20/07/05
* 1500m 6:07 24/08/05
* 1609m 6:22 29/06/05
* 2kms (Knox Track)8:27 31/05/06
* 3kms (Knox Track)13:56 14/06/06
* 4kms (Knox Track)19:08 05/07/06
* 5kms (Knox Track)23:53 24/05/06
* 6kms 28:59 28/05/06
* 7kms 33:54 28/05/06
* 8kms (Knox Track)42:31 27/04/06
* 10.31km 50:06 28/05/06 (Sri Chinmoy Willi)
* 20minTT (Knox Track) 4200m 28/06/06
* The Tan 20:22 (early 05)
* The Tan x 4laps 1:27.00
* Puffing Billy GTR (13.2km)72mins 07/05/06

Building Back The K's??

First post in a while. I have been giving
some thought to gradually upping the K's
again for a change. Perhaps i'll try a
bit of longer running again. It's been a
while and my endurance is well down on the
way it was say 18 months ago. The question
is will i find the time for all the long
training??

Friday Evening - Easy Run - Warm Weather
Slowly building up the distance again. I ran
about 3.5km in just under 20mins then walked
for about 4mins then jogged another 1km
back home.


Wednesday Evening - Knox Masters
A little muggy tonight. The usual warmups
including 2laps jogging followed by sprint
drills and run-throughs etc. 1 x 200m race
1st in 27.4 - quite happy considering the heat.
1 x 100m twice shuttle relay - my team won.
A little later i decided to run out on the bike
track and did 2kms in 11:42 with the second
k quicker than the first. I also picked up the
pace for the final 250 or but not a sprint

First post in a while for me here!
Recently we have been running sprint handicaps
down at Knox Master on Wednesdays. These have
been quite popular and it's great that we have
full fields lining up (sometimes 2 heats also)
instead of the previous 3 or maybe 4 starters.
At the moment I've been doing the handicapping
and running the races over 110m and 200m only.
Hopefully if the word gets out, we'll get even
more runners come along and try them out.

I have been struggling to keep this site updated
lately so i'm going to take a break from it for
a while. I will continue to keep my own records
of my training but will only add posts here from
time to time.
In recent times i have been concentrating on
sprint training mainly and will continue to work
on my immediate goal. That is to try and break
27s for 200m. I'm hoping that with concentration
on my starts and correct technique, I will be
able to get down towards 25s eventually.
Currently i'm actually running about 3 times a
week and really want to increase my abdominal work
and overall body strength.

Monday Evening - Training at home
There was an aths meet at the track tonight
to i had to do my training at home.
Warmup including around 1km easy jogging
on my local street followed by my usual sprint
drills etc. I really wasn't feeling well tonight so
i just wanted to concentrate on getting the
drills right and some block starts.


Saturday Afternoon - Treadmill Hill Int
Warmup around 1km slow jogging then
5 x 150m hills @18kph/12degs with 100m
walking recovery between each one. 400m
of slow jogging to finish up.


Wednesday Evening - Knox Masters
Warmup including 2 laps slow jogging then
all the usual sprint drills and strides etc.
1 x 200m race - 1st in 27.38 in a field of around
8 or 9 for a change. A short while later i ran
the 200m part of a 100/200/100 relay in which there
were 3 teams and we won in a total time
of 60.1 which i thought was pretty good.
I then did a series of 4 x 200m fast relaxed
strides with an 85s walking recovery between
each. These i ran in 37/39/37/36.
Around 400m slow jogging to finish up.


Monday Evening - At The Track
Warmup including 2 laps slow jogging then
all the usual sprint drills gradually increasing
in speed and intensity. Around 4 x 40m strides
followed by 2 x 60m strides with more intensity.
Main focus tonight on block starts and fast
footwork with my ladder drills.
4 x 100m strides at relaxed pace and then a
little jogging to finish up.

Wednesday Evening - Knox Masters
Warmup including 2 laps jogging followed by
the usual sprint and technique drills etc.
1 cx 65s NOSP - i chose 400m and ran it in
64.38 which i'm quite happy with and i came
second closest with my estimation.
1 x 90m - 1st in 12.48 and it felt a bit slow.
A short time later i ran 4 x 200m in 39/39/39
with the last in 36 - 90s walking recoveries.
A short easy jog to cooldown and finish up.


Monday Evening - At The Track
Warmup including 2 laps jogging and all the
usual sprint and technique drills. Again i did
a lot of work on my block starts before a set
of 4 x 100m strides at a fast relaxed pace.
Some slow jogging to cooldown and finish up.

Again no run Saturday


Wednesday Evening - Knox Masters
Warmup including 2 laps of jogging and all the
usual sprint and technique drills etc.
1 x 300m race 2nd in 44.90 which i was happy
with considering a gusty wind.
1 x 100m 1st in 13.43 - a reasonable run.
A little later 4 x 200m fast strides each in
around 41 with the last in 36 - with 90 second
walking recoveries. To cooldown some very
easy strides and a little slow jogging to finish.

Monday Evening - At The Track
No run on Saturday due to feeling very tired
and a little run down.
Warmup consisting of 2 laps of slow jogging
then a number of sets of sprint warmup drills.
Then around 5 x 40m strides getting quicker.
Tonights main focus was concentrating on my
block starts (without blocks) so i did around
5 of these running out to about 30m with the
last one to 50m. I tried hard to keep low and
drive forward instantly with fast feet etc.
4 x 100 quick easy strides and a little slow
jogging to cooldown and finish.

Big PB Tonight..............

Wednesday Evening - Knox Masters
Warmup consisting of 2 laps of slow jogging
followed by a few sets of high knees, bum
kicks, backwards running and strides etc.
1 x 400m fast relaxed for around 300 then
gradually slowing to a jog up to the line.
This was just an extension of my warmup really.
1 x 200m race 1st in 27.28PB and by more
than half a second so i'm very very pleased
especially considering i had a very sore toe
this morning and quite tired legs from last
Saturday's soccer match.
5 x 200m relaxed pace (first 3 around 45 and
the last 2 at 40 and 41) with 90s standing
recovery between each. 400m of strides and
jogging to cooldown.

Monday Evening - At The Track
Warmup consisting of 2 laps of slow jogging
followed by sets of high knee skipping, bum
kicks, running backwards and strides etc.
Tonight was always going to be a shortish one
because of a little soreness still from Saturday
Particular attention tonight on block starts and
driving away from the line keeping low.
4 x 100m easy relaxed strides to cooldown.


Saturday Morning - Soccer Game
Participated in a parents v kids soccer game
this morning and played a full adult length
game. It was certainly a case of running and
not getting a lot of rest time between efforts.
A very hard workout and certainly seem to
have used muscles that have not been used
much recently. Would need more endurance
if i were to play this often.


Wednesday Evening - Knox Masters
On duty tonight so not quite as much running.
Warmup 2 laps of slow jogging then various
sprint drills to loosen up etc.
1 x 400m relay in which my team ran second
out of 2 teams !!
1 x 80m race 1st in 10.8 which a about equal
to my PB. Around 300m of fast relaxed strides
and that was about all for the evening.

Monday Evening - At The Track
Warmup including 2 laps of slow jogging then
sprint drills consisting of bum kicks, high knee
skipping, backwards running and strides.
4 x 40m strides fast relaxed pace quickening
2 x 60m strides pushing quite hard and fast
4 x 20m block starts concentrating on keeping
low and driving forward straight away.
4 x 100m strides easy for cooldown.

Saturday Morning - Tempo Run
Warmup a slow jog for around 930m followed
shortly after by the same distance but this
time at a stronger pace and pushing a little.
Time for the second part 4:20 No time for a
cooldown unfortunately.

Wednesday Evening - Knox Masters
Warmup including 2 laps of slow jogging then
the usual sprint drills with extra emphasis on
some backwards running drills and also strides
gradually increasing in intensity and distance.
1 x 70s NOSP in which i finished 3rd after
choosing 430m and crossing the line right
with the other placegetters.
1 x 100m - 1st in 13.51 which again i consider
very good given the cold conditions and the
lack of competition. A short time later i ran
6 x 200m intervals in around 41s with around
85s standing recovery between each (last one
in around 38s). 4 x 100m easy relaxed strides
to cooldown and finish.

Monday Evening - At the Track
Warmup including 2 laps of slow jogging then
4 x 30m high knee skipping
4 x 30 bum kicks
4 x 40m strides easy
2 x 60m strides easy building gradually
2 x 60m strides fast and pushing
4 x 100m strides easy for cooldown

Saturday Morning - Tempo Run
Back at the soccer ground this morning and
like last time i ran a lap of the block (930m) to
warmup at easy pace. Following a few mins
later i ran another lap pushing along at a good
pace and completed it in around 4:18. To finish
i ran about another 6 or 700m to cooldown.


Wednesday Evening - Knox Masters
Warmup including 2 laps of slow jogging then
the usual sprint drills to loosen up the legs etc
1 x 300m race 2nd in 44.85 behind Bert Pelgrim
who is such a strong runner and the
World Record holder for 50km for an M50. He
is a true elite athlete and i don't mind so much
running second behind him!! A little while later
i competed in a 40s NOSP and i chose 270m
and crossed the line at 39.2 which gave me
third closest to the time. Later i ran some 200
intervals at around 41-2s with 90s standing rec
between each. I completed 6 of them. 1 lap
of slow jogging to cooldown and finish up.

Monday Evening - At the track
2 laps slow jogging followed by the usual drills
to warmup. Tonight's session was intended to
be mainly quite short and sharp with speed
and form the main aim. I slowly built up the
speed of the strides and when i got to the sixth
one it was almost flat out and around 80 or 90
metres. To finish up i did 4 x 100 strides at
a relaxed quick pace to cooldown.
Summary:-
800m slow easy pace
4 x 30m high knee skipping
4 x 30m bum kicks
3 x 40m strides easy
2 x 50m strides medium - fast
2 x 80m strides fast (last one pushing)
4 x 100m strides easy

Wednesday Evening - Knox Masters
Had to run to the track tonight as the car was
broken! Once i got there i continued with some
sprint drills and strides etc. 1 x 200m race
1st in 27:99 (only .03 outside my PB) and i'm
very happy with that as i had nobody to chase.
A short time later 1 x 60m race 1st in 8.04PB.
I then tried to run a 3km but only got to 1800m
and decided that was enough as i had done
enough with a good night's racing etc.


Monday Evening - Treadmill Intervals
Warmup 1km slow jogging pace then a couple
of sets of sprint drills to loosen up.
4 x 200m @ 16inc12 with 2mins walk recovery
between each. Around 400m slow jogging to
cooldown. This was essentially a speed and
hills workout.

Saturday Morning - Tempo Run
I decided to kill two birds with one stone this
morning and go for a run while Jack was playing
soccer. I measured out a lap of the block
surrounding the soccer ground area and used
that first lap as a warmup. It proved to be approx
930m. After a few minutes i went off
for a second lap which i had decided i would
push along as my main part of today's session.
I ran this in 4:10 and followed it up shortly after
with a few minutes of easy jogging to cooldown.

Wednesday Evening - Knox Masters
Went down to the track for Masters tonight
but it was really too wet so we didn't run any
events at all. Apparently the first time it has
ever been cancelled for the weather. Well it
was that bad. Anyway i decided that somehow
i wanted to do a session of some sort so i got
warmed up under the grandstand with a little
jogging and sprint drills etc. Then i went out
to the grandstand and ran a series of step
drills going up diagonally on the larger steps.
I did 5 x double grandstand steps a little easier
than i would have if they were dry but it was a
good session anyway. Some light jogging to
cooldown.

Monday Evening - Leg Speed Drills
Warmup including some slow jogging, high
knee skipping and bum kicks followed by
a series of leg speed drills using the step
ladder. Some slow jogging to cooldown.

Sunday Aft/Even - Lake run
Another light week this week so i needed to
get this run in as i can't get to the track on
Monday. I tried not to push too much in this
run and got through it in 15:11 (3kms)

Finally Another Trophy Win...!!!

Wednesday Evening - Knox Masters
All rugged up again tonight with skins and
compression top also beanie and gloves etc.
The usual warmups consisting of 2 laps of
jogging then sprint drills and strides etc.
1 x 400m Hcp (1st in 63.1) this is the best
400m time i have run since i set the PB about
2 years ago. A little loosening up with some
very easy strides before 1 x 100m race where
i finished 1st in a somewhat slow time of i
think about 13.5. Following this i did a series
of 6 x 200m reps running with Bert and then
waiting for him to come around again for the
next one. Times for these were 42/40/40/38/38/35
with around 1:45 easy walking break between
each rep. A couple of easy strides to cooldown.
For winning the 400m Hcp tonight i won a special
Victorian Masters Glass. That's now two that i
have and they're not easy to win.

Monday Evening - At The Track
All rugged up for this one with skins and about
3 layers on top including the my compression
top. A fairly standard warmup consisting of 2
laps of jogging followed by various sprint drills
and strides etc.
4 x 200m reps with a diagonal walk back to
the 200m start (2mins) between each one.
The reps were run in 36/35/35/35. Just a few
easy strides to cooldown.

Wednesday Evening - Knox Masters
Warmups consisting of 2 laps followed by the
usual sprint drills etc.
1 x 200m race (1st in 28.1) which i was very
pleased with especially on a very cold night.
Tried to keep loose as i wanted to run in the
90m a little later.
1 x 90m race (1st in 12.1) again quite pleasing
and at least this time i didn't pull up sore.
7 x 200m intervals easy relaxed (41s) with 85
seconds recovery between each. A couple of
easy strides to finish up.

Monday Late Afternoon - Lake Run
Today was a public holiday so no session
at the track today - so a 3km lake run.
Today i tried to hold back just a touch but it
made no difference and i ended up coming in
even slower than a few days ago in 14:58.
Very hard to read into what's happening with
my form at the moment. It seems that the
more i think about it and try to change my
training to suit the more i get it wrong.
Oh well never mind we just keep going.

Saturday Afternoon - Lake Run
I ran the lake course this afternoon and took
with me the Forerunner 201 as i like some of
the features more than the newer 204.
I went out quite quickly and probably paid the
price later on only managing a 14:32. Still not
too bad though for a 3km training run.

Wednesday Evening - Knox Masters
Warmup consisting of 2 laps of slow jogging
followed by sprint drills and strides etc.
1 x Half mile (804.5m) done as the first half of
a mile race. I felt that i really struggled tonight
and managed only 2:48. Perhaps i was tired
or possibly my sore left knee had some effect.
A short time later i ran in a 100m which i wasn't
going to do and finished 2nd in 13.4.
I knew at about the 50m that my knee was
feeling it and i really shouldn't have run it.
Later i ran 4 x 200m @ 40s each with a walk
recovery between each of 80s. One lap slow
jogging to cooldown.


Tuesday Evening - Boxing Bags
The usual routine of 6 rounds on the bags
2 each of speedball/floor-ceiling/heavy bag.
3mins per round with 30-60s of recovery between.

Monday Evening - Track Session
Monday night track session with 2 laps of slow
jogging to start followed by various sprint drills
and strides gradually increasing intensity.
4 x 200m repetitions (35/36/34/34) with a walk
back diagonally to the 200m start of 2mins
between each one. Around 400m of slow
jogging and a couple of easy strides (50m) to
finish up. I didn't go to hard tonight as i have
a sore left knee from last week.

Sunday Evening - Treadmill Run
Around 900m slow jogging on the treadmill
followed by 3 sets each of high knees and bum
kicks on the spot in the garage to loosen up.
1 x 600m @ 16inc2 increasing to 18inc2 with
200m to go. Around 500m of slow jogging to
cooldown followed by some leg raises and
pullups on the Power Tower to finish up.

Another Training PB !!!

Saturday Afternoon - Lake Run
A good solid 3km run around my lake course
and again i set a new training PB of 14:08 which
is another 15s off the previous time of last week.
My left knee has been bothering me since
Wednesday and i have not done any running
since then until today to give it a chance to
improve.

Wednesday Evening - Knox Masters
The usual warmup consisting of 2 laps of slow
jogging followed by sprint drills of high knees
and bum kicks etc. I followed this up with a
number of strides of around 30-50m increasing
in speed with an 80m to finish.
1 x 400m race - 1st in around 64s. It was very
noticable that i was flying in the first 200m in
fact around 28s. By the time i got to the top
of the straight i was virtually gone and while i
watched the clock clicking by, i knew that if
i was going to get any better at 400m, i would
really have to pick up my speed endurance.
A short while later i raced a 100m - 1st in 13.2
A few very easy strides and a little jogging to
finish the night off as my left knee was a little
sore.

Monday Evening - At The Track
Down to the track this evening for some sprint
training. Around 400m slow jogging followed
by a few sets of high knees and bum kicks
to loosen up. Then straight into some accel
runs of 30-40m gradually increasing in speed.
I did around 8 of those and then into -
3 x 200/100. These were done with 100 walk
between the 200 and 100 and 200 walk between
each set. Times were quicker than i had planned
and were 34/16, 33/15, 33/15. A very good
session. 200 slow jog to finish.


Sunday Afternoon/Evening
A series of sprint drills in my driveway using
the double stepladder. A few mins jogging up
and back followed by high knees and bum
kicks etc to warm up. Followed this with a set
of 5 x double stepladder runs designed to help
my leg speed. A couple of mins slow jogging
to cooldown.
Later on the Spinbike -
A series of short sprints lasting for one minute
with three minutes of slow even spinning at an
easier tension on the spinbike. Total time
around 20 minutes which i guess would be
around 7kms.

Saturday Afternoon - Lake Run
A good solid run around the lake course today.
I managed a training PB for this course of 14:23
which just confirms to me that i'm going well
at the moment.


Wednesday Evening - Knox Masters
Quite a windy night but i don't think i noticed
it too much while i was running.
The usual warmups consisting of 2 laps of slow
jogging followed by sprint drills and strides etc.
I x 600m in which i went out fairly hard and
managed to keep going for around a 1:46
which came after missing the start by a few
metres and it was taken with my watch so i
could perhaps claim about a second quicker
which would be close to a PB.
Shortly after i ran a 200m in which i won in a
time of 28.04 only about 0.08 of a second again
outside my PB. These two runs knocked me
about big time so it took me about 30mins to
recover afterwards. I then ran about 4 x 100
strides at fast relaxed pace with a short jog
to finish up. I'm very please as i feel that i'm
running well at the moment.


Tuesday Evening - Boxing Bags
6 x 3min rounds with a around 40secs of recovery
between each round.
(speedball/floor-ceiling ball/heavy bag)

Monday Evening - Treadmill Run
I decided on a treadmill run tonight as it was
raining quite heavily and i wasn't going down
to the aths track in that weather in the dark.
A warmup including 800 slow jogging then a
short walk. I then stepped off the treadmill to
do some high knees and bum kicks to loosen
up. 1 x 600 with the first 400 @ 15 then the
last 200 @ 18 to try and emulate a finishing
kick. 400m slow jogging to cooldown.
I also did a set of chairdips/pullups/leg raises
on the Power Tower.


Saturday Afternoon - Lake Run
My first run with Fleur today and we went off
and did the lake run of 3kms. I went a little
slower than usual to make sure that she would
make it through without stopping. It ended up
taking us around 17:20.

Thursday Evening - Boxing Bags
The usual set of 6 x 3min rounds on the boxing
bags (speedball/fl to ceil/heavy) with 1min
between each round.

Wednesday Evening - Knox Masters
The usual warmup consisting of a couple of
laps of jogging and then sprint drills etc.
1 x 800m Hcp (3rd in 2:35)in which i just missed
my PB by one second. After that it took me
almost half an hour to recover properly before
i then did a series of fast strides (around 5 x
100) to finish off for the night.

Monday Evening - Street Run
Circumstances prevented me from doing a session
down at the aths track this evening.
A street run around my street course (clockwise)
which felt like a struggle for about the first 10
minutes or so. Anyway it was a run under the
belt and i need to do some continuous running
as i'm not doing enough at the moment.
3kms in around 17:30 which is a bit slow for me
for that distance but what can you do!

Saturday Morning - Jells Park
At Jells Park this morning and thought i'd get
a run in while Jack was nearby playing soccer.
I ran at around 5.30-5.45 pace for 3k
and then had a short walk to cool down just a
little before doing a series of roughly 100m
strides at a fast relaxed pace (6 actually) with
a brisk walk between each one. After that i
then started jogging back to the car which was
another 1km. Total distance around 5kms.


Thursday Evening - Boxing Bags
The usual set of 6 x 3min rounds on the boxing
bags (speedball/fl to ceil/heavy) with 1min
between each round.


Wednesday Evening - Knox Masters
The usual warmups consisting of slow laps
and sprint drill then -
1 x 45s NOSP in which i ran 300m in 44.00PB
followed this up with 1 x 80m in which i finished
1st in another new PB time of 10.59 (from 10.8)
After a little jogging i ran 4 x 100m strides at
a fast relaxed pace to finish up.

Monday Evening - Track Training
2 laps of slow jogging to start then the usual
sprint drills and run-throughs etc.
4 x 200m in a fast relaxed pace with a 200m
float of very slow jogging between each rep.
Followed this up with 2 x 100m strides at a
fast relaxed pace and a short jog to finish up.

New PB 12.69 (100m) !!!!!

Wednesday Evening - Knox Masters
The usual warmups and sprint drills then
1 x 700m race (my part of a 1500m) 2:13
then 1 x100m (1st in 12.69PB) and i felt very
strong in running this one. I actually chased
home Keira who was running a 60m which
may have helped me along.
I followed this up with some strides the first
of which was a 200m in about 35. I then went
on to 100s in a fast relaxed pace. To finish i
did some easy jogging as usual.


Monday Evening - Track Training
Another session with some of the Masters
runners. After a warmup i wanted to do
2 x 600m but after the first one which
took me 2:13 i had a 3min walking break.
I then ran a 400 in about 90s and finished
with a 200m which i ran a bit quicker.
I felt that my stomach wasn't quite right
and perhaps that's why i struggled a little.


Friday Evening - 3km run
I decided to change the course that i run as it
was quite dark outside. The way i ran was
quite hilly and it took me a couple of minutes
longer than my usual time for 3kms.


Wednesday Evening - Knox Masters
All the usual warmups followed by
1 x 600m race (my part of a 1000m) in 1:54
Then a 300m NOT and i ran 44.7 (wrote 45s).
Followed this up with some other training and
cooling down jogging to finish.

Monday Evening - At the track
At the track today with some of the Masters
runners. 3 laps slow jogging followed by some
sprint drills to loosen up.
Started to do a series of 400s in 95s with a
200 slow jog float but only got to 3 and they
were a little slower than 95. I then decided on
a couple of 200m reps at a quicker pace to
end the session. Another laps of slow jogging
to cooldown. I think i will stick to 200m reps
and possibly 600s but only 2 of those.

Friday Evening - Street Run
Just a run in the dark around the streets etc
for 4.5km at an average of around 5:50 pace.


Wednesday Evening - Knox Masters
I was on duty tonight so only the one race
1 x 400m NOT and i picked 65s and finished
in 64.7 so i was very close but only second!
Did manage to do some warmups and cooldowns
so i got about 3kms in.


Saturday Evening - 3km run
This one didn't feel good at all and it may have
been due to the 2 (yes only 2) bourbons that
i had last night. Anyway 15:20 and it felt hard.



Wednesday Evening - Knox Masters
Usual warmup of laps/drills and strides etc
1 x 600m (1st in 1:53) then competed in a
3 man per team 400x2 relay.
A couple of laps to cooldown

Monday Evening - Treadmill Intervals
Warmup 800m of slow jogging followed by a
few sprint drills off the treadmill (high knees
and bum kicks etc). Back on the TM for the
2 x 600m @ 15inc2 with 2mins walk recovery
between. A short walk then a cooldown jog
of 400m and a set of reverse arm pullups on
the Power Tower to finish.

Friday Evening - 3km lake run
Again a good solid 3km's tonight and slightly
quicker again also - 14:39 which is 4:53 pace.


Wednesday Evening - Knox Masters
Warmup inluding 2 laps of slow jogging then
various sprint drills - bum kicks and high knee
skipping etc and a few run-throughs.
1 x 600m race - 2nd in 1:52 which is about 7
secs outside my PB but i'm gradually improving.
A short recovery followed by 1 x 200m race
3rd in 28.7 which is still pleasing given the hard
run earlier. A fair bit of cooldown jogging at
the end of the evening following some walking
to recover from my events.

Monday Evening - Treadmill Intervals
Warmup 800m jog increasing pace then 3 sets
of bum kicks and high knee skipping to get
the legs ready for the faster running.
2 x 600m @ 15inc2 with 2mins walk recovery
then 400m slow jog to cooldown followed by
a set of reverse arm pullups to finish.

PB Update................

Here's a list of my PB's as of now -
* 70m 9.69 22/06/05
* 80m 10.8 30/03/05
* 100m 12.97 late 06
* 200m 27.96 late 06
* 300m 44.36 11/05/05
* 400m 62.09 04/05/05
* 600m 1:45 22/06/05
* 800m 2:34 18/05/05
* 1000m 3:24 (Knox Track) 08/06/05
* 1200m 4:23 20/07/05
* 1500m 6:07 24/08/05
* 1609m 6:22 29/06/05
* 2kms (Knox Track)8:27 31/05/06
* 3kms (Knox Track)13:56 14/06/06
* 4kms (Knox Track)19:08 05/07/06
* 5kms (Knox Track)23:53 24/05/06
* 6kms 28:59 28/05/06
* 7kms 33:54 28/05/06
* 8kms (Knox Track)42:31 27/04/06
* 10.31km 50:06 28/05/06 (Sri Chinmoy Willi)
* 20minTT (Knox Track) 4200m 28/06/06
* The Tan 20:22 (early 05)
* The Tan x 4laps 1:27.00
* Puffing Billy GTR (13.2km)72mins 07/05/06
At the moment the times that i would really like
to improve on are from 200-800m. This will take
a bit of doing though as i'm a way off of them
at present.

Getting Quicker...............

Sunday Evening - 3km lake run
Off for another 3km run this evening and this
time i managed to go quicker again - 14:41
which is 4:54 pace. I'm very pleased with it
and interestingly i seem to be running at my
best when i have had 2 rest days after my previous
run. This also seemed to be the case when i
would run on Monday nights after running on the
Friday before that.

Thursday Evening - Treadmill Intervals
Warmup 800m gradually building up the pace.
2 x 600m @ 15inc2 with a 2min walk recovery.
That is around 4min pace for the distance which
felt like quite a good session. 400m of slow
jogging to cooldown and a set of reverse arm
pullups to finish.


Wednesday Evening - Knox Masters
The night was very wet so i did most of my
warming up in the grandstand on the steps etc.
Trying to emulate the usual sprint drills before
getting onto the track for some strides etc.
1 x 800m race (6th in approx 2:46)
1 x 100m race (2nd in ???)
After these i did 5 x 100m strides at a fast
relaxed pace.

Monday Evening - 3km Lake Run
A nice effort for 14:59 tonight. Very pleased
with that given that i ran yesterday also.


Sunday Evening - Treadmill Intervals
A warmup of around 800m gradually increasing
speed for the last 400 up to 15.
4 x 1min @14inc6 with 1min @9inc6 recoveries
followed by 1 x 200m at 18inc6.
400m @ 8.5inc2a to cooldown and a set of
reverse arm chinups on the Power Tower to
finish up.

Wednesday Evening - Knox Masters
After a good warmup session i competed in
the 50sec NOSP (name own start position).
I chose 350m which actually meant that to
cross the line at 50s i would need a PB.
I ended up crossing at about 54s so i was
a bit off but anyway, it felt like quite
a good solid run.
A little later i did a session of 4 x 200m
with a diagonal walk back across to the
start as a rest between each. I need to
do these more i think.


Monday Evening - 3km lake run
Very pleased with this one as i got through
the run in 14:57 which is the quickest for
a while. Funny as during the run i thought
it might have been a slow one!

Friday Evening - 3km lake run
15:36 for tonights run after a long tiring week.


Wednesday Evening - Knox Masters
The usual warmups considting of slow laps and
sprint drills/steps/strides etc.
1 x 800m hitout in lane 3 (3:00mins) run while
other were racing 1600m.
I then ran as part of the 3 x 200 x 6mins relay
in which our team placed !st with me running
the second leg.
A little later i ran a series of 100m strides at a
fast relaxed pace.


Monday Evening - 3km lake run
A good hitout of 3kms in a very pleasing 15:09

Friday Evening - 3km Effort Run
A 3km run with a little more effort than easy
pace and considering a longish tiring day at
work, i was quite pleased with it 15.39


Wednesday Evening - Knox Masters
The usual warmups consisting of slow laps,
sprint drills, stairs and strides etc.
1 x 1000m race where i came ??th in 3:43
which is 19s outside my PB so there's some
work to be done. Then i frantically tried to
recover as quickly as possible for the 100m.
I guess it was probably about a 10min gap
and then 100m - 2nd in 14.3. The time is slow
but i'm sure i can do better fresh.
Later i did 5 x 90m strides which were done
at fast relaxed pace. A cooldown lap to finish.

5:02 Pace Today!..........

Monday Evening - 3km Lake Run
A good run today! I pushed a little right the
way along and came out at the end with 15:06
which i'm very pleased with. I think i'll stick
with these 3km runs when i hit the streets for
the time being as i can get them done quickly
and they do make you feel like you've pushed.

Friday Evening - Lake Run
Weather conditions made it hard but i got through
a 3km run pushing it a bit in 15:55
which is 5:18 pace. A very warm evening.


Thursday Evening - Treadmill Tempo
A treadmill session of firstly a short warmup
of around 500m followed by 600m @ 15inc2.
This was followed by a 2min brisk walk and
then 200m @ 18inc6. Then another brisk walk
and a 500m cooldown jog to finish.


Wednesday Evening - Knox Masters
A total warmup of around 1.5kms which
included laps, strides and sprint drills then
1 x 85s NOSP race - i estimated 450m and
then ran it too fast in 73s. I was actually very
pleased with the run as a training session and
then on to the 100m - 1st in a rather slow 14.2
but no competition and a little tired and stiff
from the previous run.
Later i did about 4 or 5 100m strides in fast
relaxed mode and then 400m jog to finish up.

Monday Evening - 3km Street & Lake Run
3kms of keeping up to the mark - just pushing
a little. 15:40 for the distance on a tricky
undulating course (5:13 pace). My aim at the
moment until further notice is to work on my
200-1000m distances.

Sunday Afternoon - Treadmill Tempo
Warmup 1km easy pace on the treadmill then
1 x 1000m @ 4:15 pace with 2degs incline.
1km easy pace to cooldown. Total 3kms
I will try doing these type of runs for a
while and see how i go with it.

Saturday
It's been a while since my last post and in that time
I've had little motivation for running and also back
trouble which kept me home from work for a few
days. Since my running has dwindled to almost
nothing i've had a number of aches and pains which
i don't think i would have had normally. Funny
isn't it how things go! Anyway i ran again at Masters
on Wednesday taking it a little easy and i ran again
in extreme heat on Friday evening (6kms).
One step at a time and hopefully i'll get back on
track - watch this space.

Oh No Not Another Week!...............

Wednesday Evening - Easy Run
As there was no Masters down at the track
tonight i decided just to do a run near my place
around the streets. 6kms all up at easy pace.
Still trying to get motivated i'm afraid.

Wednesday Evening - Knox Masters
Warmups including laps and various sprint drills.
1 x 100m race - 2nd in 14.3 into a very strong headwind.
A little jogging to quickly loosen up the legs for
the next event which was a 200m race in which again
i came 2nd in 28.9 which i'm very pleased with given
the wind etc.
I decided to stay at the track while the others
went off to do their long (bike track) races and
do some strides etc.
I ended up doing 8 x 100m strides with a walk
back to the start type recovery. These were
done at a fast relaxed pace. A slow lap of the
track to cooldown. Around 4kms total all up.

Yes I'm Still Here!............

By popular demand here is another post -
I guess i'm struggling to get out there to run
at the moment. I really want to but also really
want to do other stuff too. Just wish i had more
time. I do find it hard to focus on more than
one thing at a time. One of my downfalls i'm
afraid. Again only one running session for the
past week - not good!!


Wednesday Evening - Knox Masters (3/3/71km)
Warmup including laps/strides and sprint drills.
1 x 300m race 1st in 45.? and really tied up in
the last 80 or so.
Then ran in an 80m race 1st in 11.? and actually
chased my son Jack home who started at the
65m. He just beat me by about 6 inches but
because he was an invite - it doesn't count.
(anyway he only ran 65m didn't he !!!).
I felt quite sick after those two races as i often
do if i run two sprint races fairly close together.
I really didn't feel up to anything else on the
night but did manage a couple of cooldown laps
later on. Total for the night only about 3kms.

Saturday Comment
This past week has been very difficult for me.
I really cannot cope with the heat and having
had to spend all day riding around on my motor
bike in pretty much direct sunlight constantly
has drained me out of all my energy and left me
feeling pretty ordinary. Lets hope it all gets
a little better next week.


Wednesday Evening - Knox Masters
Warmups including slow laps and sprint drills
run-throughs and starts etc.
1 x 200m race 2nd in 28.9
1 x 5km (not really a race) 27:58 which given
the conditions was not too bad i guess.
Some slow jogging to cooldown.
Total probably around 8kms

Monday Evening - Leg Speed/Drills (1.5/11.5/60km)
My usual set of double stepladder drills aiming at
improving leg speed. This was done between a good
warmup and cooldown - All up 1.5kms


Monday Morning - Medium Street Run (10/10/58.5km)
A good solid 10kms this morning which felt quite
good right the way along - 55:24

Sunday Morning - Cycling (Mtn Bike)
A nice couple of hours of cycling doing the
exploration thing around the local area. Some
of it i was pushing quite a bit, some of it i
wasn't. I'm quite enjoying the cycling for a bit
of a change at the moment. 30kms today (92 for Jan)


Friday Evening - Leg Speed/Drills (1.5/35.5/48.5km)
My usual session of double stepladder runs aiming
at faster leg speed. 1.5kms including warmup and
cooldown.



Friday Morning - Medium Street Run (8.5/34/47km)
It was meant to be 10kms but i had a dog
following me so i tried to lose it and had to
detour. I lost a little time so shortened the run
to about 8.5kms.

Cycling Now 62kms for the week.......

Thursday Evening - Cycling 8kms
Jumped on the mountain bike again for a quickish
8kms. No particular route or idea for the session.
Just felt like another ride tonight. It was either
that or a leg speed session.

Cycling At Caribbean Gardens....36 degs +...

Wednesday Evening - Knox Masters
I didn't actually compete tonight but decided to
just do some cycling while i had the chance
a Caribbean Gardens - Too hot to race but i
did actually push quite hard a lot of the time.
I rode a fraction over 29kms which includes
riding to and from the venue.
29kms tonight/54kms for the week.

Tuesday Evening - Leg Speed (1.5/25.5/38.5km)
A short warmup jog followed by
4 x high knee skipping
4 x bum kicks
5 x double stepladder runs - concentrating on
very fast leg speed.
A short cooldown jog.
About 1.5kms total.


Tuesday Morning - Medium Street Run (10/24/37km)
10kms in 56:36


Monday Evening - Treadmill Hills (4/14/27km)
1.2km warmup easy pace
2.4km hills 12/4/12/4 degrees alternating
0.4km cooldown easy pace.


Monday Morning - Medium Street Run (10/10/23km)
10kms in 56:20

On The Pushbike.........

Sunday Lunchtime - Cycling (probably 25kms)
I decided today that i wanted to get a little cycling
in as we have another "run/ride/run" on for Masters
on Wednesday evening. I really would have preferred a
few more k's but i got a puncture quite early on so
after getting back home again i swapped to my mountain
bike (after pumping tyres etc) to continue on my way.
I do quite enjoy cycling but find thatto get the benefit
from it one needs to spend a LOT of time riding. I will
be trying to do a little more as i do think it will help
my hill running and sprinting a bit (well it can't hurt
i guess!). As far as running is concerned i have decided
to go back to running on at least Monday and Tuesday
mornings. That should give me at least 20kms early in
the week which i really need. Of course i will be trying
to do Sunday long runs also if at all possible.
Stay tuned.

Too Hot..........

Friday Evening - Street Run (6/13/13km)
Not really sure of the benefit of this running in
the heat. In fact i'm beginning to feel that it may
even by somewhat dangerous! There is a reason that
certain events are cancelled in this type of weather
- anyway i hate it !! I forced myself to do a 5km run
with another km for cooldown this evening and it was
very very slow. I just find it very difficult running
in the heat and i really don't enjoy it at all. I guess
perhaps what i got from it might be a little extra
mental toughness. I certainly wouldn't race in this
heat so i'm not sure that i really need to acclimatise
to it. 6kms with the first 5 in 31 and a half.
I think i will go back to morning runs again. It seems
the only way i'm going to keep the mileage going.

First Run For The Year...

Wednesday Evening - Knox Masters (7/7/7km)
A very unpleasant night for running. Humid and windy
so i really didn't expect too much tonight. Also not
having run very much in the last fortnight wasn't going
to help either. Anyway after 3 laps of the track and
the usual warm ups i ran firstly in the 100m and came
2nd in a slowish 14.20ish and then 2nd in a 200m in a
slightly better 28.50. These two runs really knocked
the stuffing out of me so i just ambled along in the
5km and got there in a slow 29:31. I will put the
night down as a tick in the box and look towards
the next one! Total distance run around 7kms.