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.