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.