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.