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.