Monday Evening - 7.30pm - Mild
Doncaster Masters
Warmup 400m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
3 x strides 30/30/40m and stretching

80m - 2nd in 10.6
200m - 3rd in 27.3
Both very hard runs as i had to lift in the last 20m
of each to hold my place.

400m (age graded so 374m) a shocker in 61.7

Nothing left in the tank for the third race after 2
hard runs earlier. Sure to be sore for a couple of
days now.

Saturday Evening - 7.30pm - Warm
Split Run Session
Warmup 400m slow jogging pace then 100m hard
walk.
3 sets of high knees and bum kicks
1 x 70m stride

300m fast relaxed - 30secs - 150m flat out

1 x 25 air squats
1 x 12 box jumps (18")
1 x 9 dips
1 x 6 dead hang pullups.

Have been quite sore since last Monday with
the 3 hard runs so with that and Christmas i
have left it until today to do a session.
Friday Evening - 6.45pm - Warm
Warmup 400m slow jogging then 100m hard walk
3 sets of high knees and bum kicks
1 x 70m stride

300m fast relaxed - 30secs - 150m flat out

short very light jog to cooldown.

I'll be racing again on Monday night so i may do
today's session again tomorrow evening.
Edit/Delete Message

Monday Morning
11 Dips/6 Pullups/25 Pushups


Monday Evening - 7.30pm - Warm/Mild
Doncaster Masters
Headwind on the front straight.
Warmup 400m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
and Running A's
3 x strides 30/40/50 and psoas stretches

60m - 8.22
100m Christmas Hcp - off 2m but didn't get
the time and didn't make the first 3 so i
didn't make the final.
200m Age Graded Hcp (179m)- 25.0

Three hard races tonight - so far so good!

Thurs/Fri/Sat - Rest


Sunday Evening - 6.30pm - Warm
Tune up session
Warmup 400m slow jogging then 100m hard walk
3 sets of high knees and bum kicks
4 x strides - 40/50/60/70
2 x practice starts - 3pt
25 air squats

That was all i wanted to do today - just a tune
up for racing tomorrow night at Doncaster.

Wednesday Morning
11 Dips/7 Pullups/21 Pushups


Wednesday Evening - 7pm - Muggy
Knox Masters
Warmup 500m slow jogging then 100m hard walk
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 30/40/50m
3 x practice starts and some Psoas stretching

60m - 1st in 8.1h (pleased with that)
200m as anchor leg of a relay team - didn't feel
that great but who knows i have no idea of my
time.
5 x 20m start and accels - flat out
4 x 12 grandstand stair jumps

Christmas party and ate way too many carbs!
Feeling a bit sore lets see how i am tomorrow.

Monday Morning
12 Dips/7 Pullups/21 Pushups


Monday Evening - 7.30pm - Mild
Doncaster Masters
Warmup 500m slow jogging then 100m hard walk
3 sets of high knees/bum kicks/goosesteps
3 x strides 30/40/50m

100m - 13.4h then 15mins later
200m - 27.8h then 15mins later
300m - 47.6h - went easy first 200m but should
have really sat that one out and just done the
first 2 events.
I seem to have pulled up fairly well but surely
will be quite sore tomorrow. I definately have
lost some condition over the last month or so
but i expected that - should be all go from here

Sunday Evening - 5pm - Mild
Split Runs +
Warmup 500m slow jogging then 100m hard walk.
3 sets of high knees and bum kicks
3 x strides 60/70/80m

200m - 2mins - 200m (each at around 30-31s)

1`x 10 GHR holding 3kg medball
5 x 5sec hold crunches on Roman Chair
21 Air Squats

My Psoas does seem to have improved somewhat
but i still need to be careful for a while.


I'm planning on running a 200m at Doncaster on
Monday night and then a 60/200m on Wednesday
at Knox at this stage.


Saturday - Rest


Friday Morning
11 Dips/7 Pullups/21 Pushups


Friday Evening - 6pm - Mild
Split Run Session
Warmup 500m slow jogging the 100m hard walk.
3 sets of high knees and bum kicks
3 x strides 60/70/80m

300m - 30s - 150m (relaxed/fast relaxed)

1 x 10 GHR
21 Air Squats

The 300 was a little slower than i was doing
for these a while ago but i'm building back into
it.


Thursday Morning
11 Dips/20 Air Squats/6 Pullups/1x10 GHR/
22 Pushups

Wednesday Evening - 7pm - Cool/Mild
Knox Masters
Warmup 800m slow jogging pace then 100m
hard walk.
3 sets of high knees/bum kicks/goosesteps
5 x strides 30m out to about 50m
A little stretching in the lunge position
3 practice starts - 4pt

80m race - 1st in 10.51h (very little psoas pain
but could still feel it - not too bad)
I decided after that to include myself in the 65s
NOSP and just run around 300 or so kicking off
the bend.
65s NOSP - about 310m - kicked the bend and
sprinted home past everyone else in probably
about 47-49s.
10 sets of 12 stair jumps (about 12' stairs).

Very happy tonight considering i wasn't sure if
i would get through the 80m or not

Monday Morning
10 Dips/20 Air Squats/6 Pullups/1x8 GHR/
20 Pushups


Monday Evening - 7pm - Mild
Warmup/Buildup etc
400m slow jogging pace then 100m hard walk
3 sets of high knees and bum kicks
8 x strides 40/50/60/70/80/90/90/90 gradually
building speed and effort with the last two
quite quick but all of them relaxed.

It will be interesting to see how sore i am in the
morning.


Sunday Evening - 7pm - Mild
Easy Run
I decided on an easy 3km jog down around
the local lake and back to gently test things
out. A very slow 19:21 and although i was
well aware of some feeling of soreness all
seems to be ok so far. Building slowly.

Saturday Evening - 8pm - Mild
Just a warmup session.
600m slow jogging pace then 100m hard walk
3 sets of high knees and bum kicks
3 x strides 40/50/60m relaxed pace

Basically starting from scratch again and will
gradually build up the intensity one step at a
time - Watch this space!


Wednesday Evening
No improvement after a week or so of no exercise
(in fact probably more soreness and less range of
movement)so back to gradually increasing the
workouts again ????
Did a bit of gentle stuff at Masters last night.
Some warm up jogging then drills and a few strides
etc

Wednesday Morning
Dips 10/Pullups 7/Pushups 20

Wednesday Evening - 7pm - Warm
Knox Masters
The Half Marathon Hcp was on tonight
at Knox so i just went along to do some
training.
Warmup around 4kms Bike ride
Lots of stair running followed by jumps
firstly going up single stairs then later
up double stairs aiming for height etc.
Then a couple of sets of 10 box jumps
at around 20' height and that was it for
the night.
Still feeling the Psoas so no running for
a while yet.



Tuesday Morning
Dips 10/Pullups 7/Pushups 20

Tuesday Evening - 5.20pm - Warm
Conditioning Session
Warmup 400m slow jogging pace then 100m
hard walk
3 sets of high knees/bum kicks/goosesteps
Stretching in the lunge position both sides
GHR 2 x 8 (hold 3secs at the top)

Circuit in rotation - (21/15/9 reps) for time
Pushups
Box Jumps - 18"
Medball Throwdowns - (3kg)
Skipping - single unders (210/150/90)

Time 9:48

DL's 2 x 3 x 60kgs/1 x 5 x 60kgs

Sat/Sun - Rest

Monday Morning
Dips 10/Pullups 7 (PB)/Pushups 20

Monday Evening - 7pm - Cool
Various
Warmup 400m slow jogging pace then 100m
hard walk
Stretching in lunge postion both sides
3 sets of high knees/bum kicks and goosesteps
4 x double stepladders runs - very fast

Strength Circuit (21/15/9 reps - except 200m)
Rotation of 3 rounds for time
Box Jumps
200m run
SDHP
Pushups

Time 9:33

DL's 2 x 3 x 60kgs/1 x 5 x 60kgs
(A definate feeling of these being lighter this
week!!!)

Still some feeling around the Psoas area so no
racing just yet.

Friday Morning
10 Dips/6 x Pullups/20 Pushups/10 GHR


Friday Evening - 7.45pm - Mild Indoor
Strength Circuit & Conditioning
Warmup 400m slow jogging pace then 100m
hard walk.
A few reps each of the circuit exercises to
get ready for the session ahead.

4 rounds of each in rotation for time -
Dead Hang Pullups 6 (6/4/3/2)
Air Squats 30 (30/24/16/12)
Pushups 20 (20/14/10/8)
Medball Fig 8's 30 (30/24/20/16)

Time - 8.18

Thursday Evening - 7pm - Cool
Strength Session
Warmup 400m slow jogging then 100m
hard walk.
5 x Sumo Deadlift High Pulls/2 x Dips

7 rounds rotation for time -
KB (20kgs) SDHP x 10 (10/10/10/10/10
/10/0)
Dips x 5 (5/5/5/3/3/3/0)

Time - 5.35

As you can see i only got to 6 rounds
and had to stop at 3 on some of the dips.

Squat Jumps x 10
Tuck Jumps x 15

Wednesday Morning
9 Dips/6 Dead Hang Pullups/19 Pushups

Wednesday Evening - 7.00pm - Mild
Knox Masters - Just some training tonight
Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x grandstand single steps - sharp and quick
3 x 30m strides
300m NOT - nominate own time
I decided to enter this with a nominated 60s
and go very easily and i did just that in 62.66
8 x grandstand step jumps working on height
and depth upon landing.

Tuesday Evening - 6.00pm - Mild
Warmup 3 sets of high knees/bum kicks
Conditioning Circuit - 4 rounds for time
200m run
20 Medball throwdowns (3kg)
12 Kettlebell Sumo DL High Pulls (20kg)
10 Box Jumps (18")
10 Pushups

13.35

2 x 10 DB Push Press (35kg)
Stretching in the lunge position

Monday Evening - 6.30pm - Mild
Speed Session - Knox Aths Track
(well that was the idea anyway!)
Warmup around 500m slow jogging around
the grass areas (soccer fields) outside the
track enclosure - followed by 3 sets of
high knees/bum kicks and stretches in the
lunge position.
3 x goosesteps and 2 or 3 easy strides to 30m.
Then into the track to test myself out a little.
3 x single grandstand steps concentrating on
driving my knees and arms up at high speed.
(no apparent pain or problems with doing them)
2 x 10m 3pt starts and straight away i could
feel that sharp pain or tightness in the left psoas
again.
End of session.

At home -
DL's - 60kgs 2,3,5 reps with 5min breaks.

I have been working on some massage with
different size tennis balls etc to try and loosen
up the psoas - we'll see how it goes but i won't
be sprinting for a little while. Slow jogging and
general running doesn't seem to be a problem
so i might stick to that for a little while and give
it some time.

Sunday Evening - 6.45pm - Cool
More Conditioning
The following done in a rotation -
AMRAP 15 - As Many Rounds As Possible
in 15mins
200m run - (8 rnds completed)
10 Box Jumps - 18" (7 rnds completed)
5 Pushups - (7 rnds completed)
(I was aiming for somewhere around 7
or 8 rounds in that time so all is good).

Then a few minutes of skipping practice

3 sets of Roman Twists x 30
DL's 2 x 3 x 60kgs/1 x 5 x 60kgs

Pretty tough but i think i'll change the
pushups to 10 instead of 5 as i don't feel
that 5 is doing very much.

Friday Evening - 6.15pm - Mild
Conditioning Session
Warmup 400m slow jogging pace then 100m
hard walk.
3 sets of high knees and bum kicks
Circuit Training - 4 sets of -
Medball throwdowns x 20 (3kg)
Russian Twists x 30 with 10kg plate
Skipping single unders x 100
Burpees x 10
60sec rest between each set.

Stretching each side in the lunge position.
Psoas gradually improving.

Again a tough session for me! It just shows
that i'm lacking the condition that i want.


Earlier this afternoon -
Deadlifts 3 x 5 x 60kgs working on good form

Thursday Evening - 6pm - Very Warm
Conditioning Session
Warmup 400m slow jogging pace then 100m hard
walk.
3 sets of high knees/bum kicks and goosesteps
Stetching in lunge position each side
These 4 exercises done in circuit fashion with
a set of 40 side to side medball swings - 5.5kgs
arms out in front between each one.
4 sets each of -
Box Jumps 3 x 5 contacts - 18"
Burpees x 10
Medball figure 8's x 20
Squats with 20kg kettlebell brought up to chin
(not quite sure what to call them!) x 10

Hanging knee raises x 10
GHR x 8 (with 3kg medball)

Well that was quite tough in this heat but i
feel that i need some conditioning at this time.
Psoas rehab seemingly coming along well.

Tuesday Evening - 6.30 - Very Warm
Continuation of rehab
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
Stretches in the lunge position both sides
GHR - 3 x 10
3 x Strides 40/50/60m
Medball work including throws/side to side and
hand to hand for about 20mins solid.
Box Drop jumps - 18" drop then up to another 18"
400m run at a steady but not fast pace then
a very hard 250m walk followed by 150m at about
3/4 pace.
A very pleasing session - i feel that i am healing
quite well.

Monday Evening - 6.30pm - Warm
Continuation of rehab
Warmup 400m very slow jogging pace then
100m hard walk
3 sets of high knees/bum kicks/gentle
goosesteps and running A's
Stretching - deep lunge position both sides
Medball work side to side first with 3kg then
5.5kg - then 10 throws with each
GHR - 3s x 5r x 5sec hold
3 x 15 kettlebell swings - 20kg
1 x 10 box jumps - 18"
3 x 10 jump squats
2 x 10 weighted crunches (3kg) on hyper bench
250/150 jog/walk to cooldown

Sunday Evening - 6.30pm - Mild
Various - My first workout of any kind since last
Wednesday as i've been waiting for my Psoas pain
to go away. The workout was just a gradual sort
of easing into a few different things without doing
too much to agravate my condition.

Warmup 400m very slow jogging pace followed by
3 sets of high knees/bum kicks and easing gently
into goosesteps.
A set each of dips/pullups and pushups
A series of stretching exercises targeting the area
of the psoas etc.
3 x 40m strides on treadmill set at 6degs
Medball exercises (various) with 3kg then 5.5kg
3 x 8 hypers (new hyper bench)
2 x 15 kettlebell swings - 20kg
2 x 15 box jumps - 18 inches
Session ended there as i had an urgent errand
to run at short notice.

I will be closely monitoring how i go over the
next week or two and will be very unlikely to do
any racing for at least 2 weeks or more.

Wednesday Evening - 7pm - Warm
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps.
Around 4 or 5 practice starts again testing out
my groin etc. (probably should have done some
strides also!)

120m Hcp - 5th of five (dead heat??) and not
that far behind the winner. I didn't get my time
but it probably wasn't bad as the winner was
14.15
Pulled up quite sore but still determined to run in
the relay.
200/400/600 relay - i ran the 200m leg and ran
very well as i felt much more warmed up than
earlier - team finished second.

Problems again though as i have come up very
sore just like last week. Something will have to
be done as i can't continue on with it like t

Tuesday Evening - 6.30pm - Cool
Various
Warmup 3 sets of high knees/bum kicks/
goosesteps and B skips

5 x 10m practice starts 3pt (testing groin)
Abs work with 3kg and 5.5kg medballs
3 or 4 sets of each including side to side,
hand to hand and front to back swings that
are similar to those you would do with a
kettlebell.
Abs feel nicely worked after that and the
practice starts seemed to go ok with only
the first one giving me a little soreness from
driving forward. I will race tomorrow night
and hope that all is ok. Really the only way
to find out i guess.

Monday Evening - 8pm - Mild Indoors
Light Medball Abs workout

A session of various exercises targeting
my abs from all angles using both a 3kg
and a 5.5kg medball.

Groin seems to be pretty much ok now
but still a little lower back pain. I'm still
hoping to be ok to race on Wednesday
evening over 120m.

First session since Wednesday when i suffered
some sort of groin strain etc.

Sunday Evening - 6.30pm - Humid
Light Tempo/Various
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x med ball arms straight out side to side etc.

60m++60m++60m++60m++60m+
+60m++60m++80m++90m++90m
(++ = 60s)
These were done fast relaxed @ 12 degrees
of incline on the treadmill using proper sprint form.
I kept them short to test out my groin gradually.

3 x 10 Squat Jumps - unresisted
3 x 12 kettlebell swings (20kg)

Later while watching the Rugby League World
Cup game i did some hand to hand work with
the 3kgs medball.

A little sore after this - i will monitor it closely
Nothing much to worry about at the moment.

Wednesday Evening - 7pm - Mild
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
and Running A's
3 x 30m strides and several practice starts
ending up in a hard 40m around 10mins before
race time.

120m Hcp - 4th in 15.66 (-4m) with the pleasing part
being that i managed to beat home Andrew Watts
(-1m) by about 1.5m. The frontmarker was Eddie
Stack (-60m) who won the race by 2m.

60m race - 2nd untimed of SCR about 1m behind
Mark Harris (-3m).

Did a few starts and strides - nothing structured
to finish.

I was to do a weight session at home after but
feeling pretty sore in places so i'm giving it a
miss this time.


Tuesday Late Aft - 4.30pm - Mild
Tempo Session
3 sets of high knees/bum kicks/goosesteps
and B skips
3 x strides 60/70/80m
8 x 150m/60s - fast relaxed pace/walk
200m slow jog and some walking to cooldown.

I felt really quite tired this afternoon but really
wanted to get this workout in. It was quite a
low intensity session so i should be ok.

Tomorrow night 120m Hcp (Trophy Race)

Monday Evening - 5.30pm - Mild
Speed then Weights etc
At Knox Aths Track
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x 30m strides
3 x 10m starts
4 x 20m starts
2 x 40m start and accel
1 x 60m race model
200m slow jog to cooldown

At Home
6 x 5 Box Jumps
3 x 6 Frog Jumps
DL's 2 x 1 x 100kgs/1 x 2 x 90kgs
Reverted back to 90kgs as i'm not feeling that
comfortable with the extra weight just yet.

Sunday Evening - 6.15pm - Very Warm
Split Run and Strength etc
Warmup 3 sets of high knees/bum kicks
and goosesteps
3 x strides 60/70/80m

300m - 30s - 150m (quick relaxed/as fast as poss)

200m slow jogging pace then -

6 x 5 box jumps/3 x 6 frog jumps
DL's 1 x 2 x 90kgs/1 x 1 x 100kgs/1 x 2 x 100kgs

Not going to Doncaster tomorrow night - instead i will
head to Knox Aths track for a speed session.

Saturday Afternoon - Athletics Victoria Rnd 2 (Knox)

Well another hot day of waiting around at the
start for my heat to get underway. I got myself
warmed up after even waiting longer this time but
alas still way too long before the race. I tried to
stay loose but found my legs start to tighten up
again well before the race - very difficult to judge
this right but i need to get used to it.

200m - 27.5h got a good start and did the best i
could in the conditions - fairly happy considering!

That was all for today.

Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps/bounds
and Running A's.
3 x 40m strides and several practice starts

60m race - 1st in 8.38 - runner next to me jumped
the start which threw everyone off but it wasn't
pulled up so after hesitating i ran it out strongly.
I think i would have been something like 8.1 with a
clean start.

4 x 200m relay in which i ran out a strong 200 2nd
leg - very happy with the run.

4 x 20m practice starts - 3pt
6 x 12 stadium steps - the 12' high 3' deep ones.
Deadlifts at home
1 x 1 x 90kgs/3 x 2 x 90kgs
Edit/Delete Message

Tuesday Evening - 5.30pm - Mild
Strength Session
Warmup 3 sets of high knees/bum kicks/
goosesteps/bounds and Running A's
8 x 5 box jumps
10 x 10m 3pt starts
6 x 6 frog jumps
12 sets of "B" skips
Deadlifts 1 x 1 x 90kgs/3 x 2 x 90kgs


Monday Evening - 7.30pm - Cold
Doncaster Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps etc
2 x 30m strides then 1 x 50m stride
Several practice starts working on arms

150m race - 2nd in 20.3h

Did a few more 3pt starts working on technique.
Overall a fairly light evening's work as i need to
keep a lid on the volume.
Edit/Delete Message

Sunday Evening - 6.15pm - Cool
Strength Training
Warmup 3 sets of high knees/bum kicks/goosesteps
Running A's and B Skips
8 sets of Box Jumps (5 contacts)
3 sets of Frog Jumps (6 contacts)
2 sets of stepups (18")
3 x 10m 3pt power starts
Deadlifts 2 x 1 x 90kgs/2 x 2 x 90kgs - 5min rests
2 sets of hanging knee lifts for abs on Power Tower.

Athletics Victoria - Rd 1 (Frankston)

Races
100m - 13.1 (felt horrible)
200m - 27.7 (slightly better)

Not really happy with those runs especially the
200 which is the slowest time for me for about
2 years! It was a hot day which never works for
me there was a lot of waiting around at the start
which i will have to get used to. At least now i've
experienced my first AV event so it will be all on
the up from here.

Friday Evening - 6pm - Warm
Various Drills etc
Warmup 3 sets of high knees/bum kicks/goosesteps
and Running A's
A set each of dips/pullups/pushups
Around 10-12 block start practice working on arms
and driving out etc.

Good session - my start is improving and it wasn't
very taxing.

Thursday Afternoon - 3.15pm - Warm
Strength Session
Warmup 3 sets of high knees/bum kicks
goosesteps and running A's
3 or 4 easy 3pt starts then -

Box Jumps (18"and 36")
8 x 5 contacts - 60s rests
8 x 10m block starts
3 x lying starts

Deadlifts
1 x 1 x 80kgs
2 x 2 x 80kgs
1 x 3 x 80kgs
3 x 1 x 90kgs
1 x 2 x 90kgs

I felt a bit off colour this morning
so i decided to stay home today.
This afternoon though i feel i'm back
to normal so i pressed on with my
strength session.

Wednesday Evening - 6.30pm - Cool/Windy
Knox Masters Athletics
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's
2 x 40m strides and several practice starts

120m Hcp - 2nd in 15.11 (116m) - Winner was a
23yo invite who started off SCR and would have
been off +3m if we had the room to put him there!

20mins later i tried to run in heat 4 of the 1000m Hcp
but pulled up at the 500m with little left in the tank.

Did some start practice to finish off the night -
4 x 10m lying starts
4 x 20m 3pt starts
2 x 40m start and accel
200m slow jogging to cooldown.

Tuesday Evening - 7pm - Cool
Leg Strength Session
DL's
1 x 1 x 80kgs
3 x 2 x 80kgs
Box Jumps (18' and 36")
12 x 5 contacts
Several practice 3pt starts in the
driveway for explosiveness.

Monday Late Afternoon - 5.30pm - Mild
Speed/Form
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
5 x 30m strides
5 x 20m 3pt starts
3 x 20m pushup starts
2 x 40m block start and accel
200m slow jogging to cooldown.

Good session - felt like my starts were better than
on Saturday

Monday Morning - 6.30am - Windy/Humid
Hard Tempo - Lake Course
Warmup 1km slow jogging pace with a few
bum kicks and running A's thrown in at the end.

1km solid pace around the lake - 4:06 which is
good considering the windy and humid conditions.
My legs were feeling very tired from recent racing
and the reintroduction to weights/box jumps etc.
I did feel very strong during the run and feel very
good about that. 1km slow jogging to cooldown.

No Doncaster Masters tonight for me but i will try
to get down to Knox for an hour or so of sprints.

Saturday Afternoon - 2.00pm - Warm/Sunny
Speed/Form
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
5 x 30m strides

3 x 10m starts
4 x 20m starts
3 x 30m start and accel
1 x 60m race - felt awful and slow

200m slow jog to cooldown

Not sure about today - didn't feel right - legs are tight
and i just feel slow. Maybe it's the warm temperature
which doesn't usually suit me - who knows.

At home a little later -
DL's
2 x 1 x 80kg - 4mins between each rep
2 x 2 x 80kg - 4mins between each rep
Box Jumps (18" and 36" heights)
8 x 5 contacts - 1-2mins between each

I feel a little better about today after doing the home
session.

Friday Morning - 6.30am - Cold
Hard Tempo
Warmup 1km easy pace jog down to the lake
with a few sets of running A's and bum kicks
towards the end.

1km solid pace run around the lake in 4:02 an
improvement of 8 seconds from the last time.

1km slow jogging back home to cooldown.

Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
3 x 30m strides and a few practice starts

100m race - 1st in 13.39 (only two runners)
300m race - 2nd in 44.5 (4 runners)

400m jog at easy pace
2 x 20m start and accel - 3min rests
1 x 40m start and accel

Felt a little sluggish tonight - seem to be struggling
lately in 300's feeling like i'm gone as soon as i
hit the straight.

Monday Evening - 7:00pm - A little wet/windy
Doncaster Masters
Warmup around 400m slow jogging done all over
the place to avoid the rain. Up and down the
steps across behind the seating area and a bit on
the track then -
3 sets of high knees/bum kicks and goosesteps
2 x 30m strides and a few practice starts etc.

80m race - 2nd in 10.5 (behind Hornblower) then
tried to stay loose for the next event about 25mins later.
300m race - 2nd in 44.3 - ran hard from the 150m
and slowed dramatically over the last 40 or so.
3 x 30 start and accels

About 200m slow jogging to cooldown.

Sunday Morning - 11.30am - Mild and Sunny
Easy Pace Run

3kms at slightly better than easy pace with
the intention of keeping it steady throughout.
15:37 which tells me that i'm certainly moving
in the right direction.

Racing tomorrow night at Doncaster - at this
stage i think i'll be doing an 80m and a 300m.

Saturday Afternoon - 3.45pm - Mild/Windy
Short Speed/Form Knox Aths Track
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x 30m strides then into spikes

3 x 20 starts
4 x 40 start and accels - 3-4min rests
1 x 60m at 95%

400m slow jogging pace to cooldown.

Thursday Evening - 7pm - Warm/Windy
East Burwood Masters Record Night
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
3 x 40m strides and a few practice starts

60m race - 1st in 8.00 1.5 headwind (New Victorian Record M45) !!!
Various drills etc to keep warm then
200m race - 2nd in 26.9 (gave it everything i had)

Now at almost 10pm i'm feeling a bit ordinary - stomach pains etc
Fantastic night overall

Wednesday Evening - 6.30pm - Mild/Windy
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
2 x 40m strides and a few practice starts

60m race - 1st in 7.92 PB
1000m Hcp (heat 3 in a series) - 2nd in 3:40
(winner ran 4:04). This was a 10sec improvement
on my time from 2 weeks ago - i'm pleased with that.
3 x 30m start and accels - 3min rests followed by
2 x 100m strides at around 16secs and some light
jogging to cooldown.

I will be running a 60m at East Burwood Masters
tomorrow night in an age graded record attempt.

Monday Evening - 7.30pm - Cold
Doncaster Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
3 x 30m strides and a few practice starts.
Because of the main event there tonight which
was a 60minute run running late. The sprints
(to be run at the same time) were also about 30
mins late. My warmup kinda went cold and while
i tried to keep moving and doing extra stuff, it
was not ideal.

100m - 1st in 13.3h then 10mins later
200m - 1st in 27.5h and it was a struggle.
Couldn't back up for the 300 so i gave it a miss.

Good to see a venue with a few more sprinters
and plenty of the opposite sex too!

(By the way in the 60min run there were 1 Victorian
record/1 Australian record and 1 World
Record set in various age groups)

Monday Morning - 6.30am - Cool
Endurance Run - Treadmill
Warmup 600m slow jogging pace followed by
3 sets of high knees and bum kicks

600m @ 4degs incline - fast relaxed

400m slow jogging pace to cooldown.
It was raining too much this morning for the trip
down to the lake so i shortened the run to 600
and jumped on the TM instead.

Off to Doncaster Masters tonight - they have a
100/200/300 on so i will pick 2 of them or may
even do them all - we'll see.

Saturday Afternoon - 2.15pm - Very Warm
Speed/Form - At the track
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
3 x 40m strides then into spikes

2 x 20m blocks - 2mins
4 x 40m blocks and accel - 3-5mins
1 x 60m at 95%

400m slow jogging pace to cooldown.
Quite a good session on a very warm day.
I had the track all to myself as the rest of
Melbourne is watching the AFL Grand Final.
I decided i would just watch the last half!

Friday Morning - 5.45am - Mild/Windy
Hard Tempo
1km Lake Run with similar northerly wind conditions
as the other day. A little quicker this time - 4:11
so were moving in the right direction. Still some
fatigue and soreness from the last few days but
i'm still readapting to the slightly longer runs. Back
soreness still there a tiny bit but constantly improving.
All good!

Thursday Evening - 6pm - Mild
Recovery/Easy Tempo

3kms around the lake course in almost
complete darkness mainly for recovery
and easy tempo - 19:00 very easy pace.

Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
3 x 40m strides and a few practice starts

60m - 1st in 8.08
300m Hcp Equal 1st in 43.88 (3 runners crossed
together and couldn't be separated without a
photo.) Two of us were off scratch and the other
guy off -24m.

2 x 20m starts - 2mins rest
1 x 40m start and accel - 4mins rest
1 x 60m at around 95%

400m slow jogging pace to cooldown

Monday Evening -7pm - Cold
Sprint/form
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks with either
dips/pullups or pushups between each set.
2 x strides 50/70m

2 x flying 40m/1 x flying 60m with 5min breaks.
Due to very bad weather this session done to
the best of my ability on the treadmill.

Monday Morning - 6am - Windy/Mild
Hard Tempo
Warmup 1km slow jogging pace ane a
few bum kicks etc
1000m around the lake course - 4:21
Conditions were a bit windy and even
a little humid.
Cooldown 1km slow jogging pace.

Saturday Evening - 6pm - Cool/Windy
Lake Run
3km's at better than easy pace - 16:39

My training at the moment is aiming towards
improving my 200-1000m racing (tricky).

Friday Evening - 6.30pm - Mild
Hard Tempo (dont know what else to call it)
Warmup 1km slow jogging pace and a few
bum kicks to loosen up

1000m run at a good pace pushing most of
the way. This was run on a circuit that i
mapped out a while ago around a local lake.
From memory about 3 years ago my best for
the trip was around 3:48 and today i got there
in 4:19. Some work to be done to get back to
that.
Another 1km of slow jogging back home to
cooldown.

Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x 50m strides and a few practice starts

1000m Hcp - ran off 1:15 and finished back in
the field with a very pedestrian time of 3:49

4 x 40m practice starts and accels

My PB for 1000m is 3:24 from around 2005 so i
have a little work to do if i'm to try to attack that.

Monday Evening - 5.30pm - Cool
Intervals and Easy Pace
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides 50/70m

3 x 400m fast relaxed with 2mins walk rec
done on the treadmill with 4degs incline

Then outside for a 3km easy pace jog down
to and around the lake and back.
80m easy stride to finish off.

Again today was about changing things to
confuse my system and help with my lack
of general fitness.

Sunday Evening - 7pm - Mild
Easy pace trampoline run

30mins of easy trampoline running
with 5 x 20step strides in the last 5mins.

Just trying to keep moving while managing
my lower back injury and burn a little fat
at the same time.

Saturday Afternoon - 4.30pm - Warm/Windy
Easy pace continuous run - local streets

Approx 4kms at easy pace (very slow - 27:50)
Then about a five min walk home. Very warm
conditions which i don't like for running.

It seems i must have reinjured my back while
working on Friday and woke up very sore this
morning. This afternoon's jog was very easy
pace to aid my fitness mainly as it seems to
be way below par for my liking. My back seems
to handle running ok despite causing me a lot
of problems with other tasks.

Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's
3 x 40m strides and a few practice starts

100m race - 1st in 13.46h

2 x 40m accels
1 x 60m flat out
400m brisk walk to cooldown.

After having injured my lower back last Wednesday
and having to have a week off work, I ventured
down to the track this evening with the idea that i
would just slowly warmup and see how i was feeling.
All went well and i found myself able to exert more
and more pressure so i decided to run the 100m.
Given the situation i'm fairly happy with the time and
as there wasn't any real competition in the race, it
should be all up from here.

Wednesday Evening - 6.30pm - Cool/Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's.
3 x 40 strides and several practice starts

60m race - 3rd in 8.14
Some general moving around to try and stay
loose and warm for the next event.
3 x 200 x 2 relay - I ran my first 200m in a
fast relaxed fashion and then hammered the
second one hard (my team was 2nd out of 2)

A short time later i did several jumps into the
long jump pit. I increased the speed and effort
and in the end did one jump too many when
tired and have managed to hurt my lower back.
I really hope it improves tomorrow.
When will i learn to stop when i start to get too
tired?

Sunday Afternoon - 3pm - Wind/Rain
Short Speed then Weights
Warmup 400m slow jogging pace followed by
3 sets of bum kicks/high knees/goosesteps
3 x 40m strides
Quite a lot of practice starts with blocks working
on technique.
2 x 60m sprints timed at a tick over 8.5 each.
A few more practice starts.

A little tired for this session but it's my last until
Wednesday so i got in some time down at the
track.

Weights (shortly after getting home)
5 x 6 movement box jump runs
Deadlifts 1s x 2r x 80kgs/2s x 3r x 80kgs
Dumbbell Shoulder Press 1s x 15r x 35kgs

Saturday Afternoon - 4.30pm - Mild
Leg Speed/Power and Weights
Warmup 7 or 8mins of basketball
2 sets of high knees and bum kicks
5 x 20m stepladder leg speed runs
(10m up and back)
6 x 10m block start practice
6 x complex box jump runs with 6
various jumps in each run
5 x standing long jumps
Shoulder Press - 1s x 13r x 35kgs
Deadlifts - 1s x 1r x 80kgs/1s x 2r x 80
2s x 3r x 80

Friday Evening - 7pm - Cool/Mild
Split Run plus weights
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks with either
dips/chinups/pushups between each.
2 x strides 60/80m

200m - 2mins - 200m (95%/98%)

400m slow jogging pace to cooldown
Shoulder Press 1s x 12r x 35kgs DB's
Deadlifts 2s x 1r x 80kgs/1s x 2r x 80lgs
1s x 3r x 80kgs

Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 40/50/60m and a few practice starts

400m race - 2nd in 64s
40s NOSP (name own start pos) ran 280m in 41s
3 x 30m practice start and accels
1 x 50m flat out.

Later after getting home -
Deadlifts - 4s x 1r x 80kgs (did these tonight so
i can have a complete rest day tomorrow)

My legs were very heavy tonight - felt like boat
anchors and i started to feel it half way through
the 400m. I went out hard and felt like i was just
about walking the last 100 it was so slow.
Obviously the recent addition of deadlifts etc has
made my legs tired and i have not had enough
recovery to race. I will adjust when i lift and i'm
sure i'll get used to it as i go along. Just the
usual trial and error for me.
Interestingly, the first 200 of the 400 tonight did
feel very fast though.

Monday Evening - 7pm - Mild(Indoor)
Split Run and Weights Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
1 sets of each dips/chinups/pushups
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/flat out)

400m slow jogging pace to cooldown
Various abs work on the Power Tower
Push Press 1s x 15r x 35kgs
Deadlifts 1s x 1r x 60kgs/1s x 2r x 65kgs
1s x 3r x 65kgs/1s x 2r x 80kgs

That will be the last of the weights until
at least Thursday. I feel like i have the
technique right for the deadlifts so i will
be increasing the weights a little more.
I will be running in a 400m race on Weds
night for Masters - I'm looking forward to
it.

Sunday Evening - 7pm - Mild(Indoor)
Leg Speed/Strength + Weights
Warmup 3mins slow jogging on mini tramp
3 sets of high knees and bum kicks with a
set of either dips/chinups/pushups between
each one.

6r x 30steps very fast on the mini tramp with
90-120secs recovery between each.
(I felt even faster doing this tonight so i pushed
it and cut the reps to 6 instead of 8.)
Followed with various abs work and then to
weights.

DL - 2s x 1r x 60kg then 3s x 2r x 60kg. I decided
on 4mins of recovery between each set.
Cooldown 3mins of slow jogging on mini tramp.

Saturday Evening - 7pm - Mild(Indoor)
Endurance and Weights
Earlier today i spent some time playing'
some basketball with my son and that
would have been a good tempo type
session.
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks with either
a set of dips/chinups/pushups between each.
2 x strides 60/80m

300m fast relaxed (no 150m tonight as tired
from the earlier basketball session)

400m slow jogging pace to cooldown and some
abs work on the power tower.
I got myself some new weights today - around
100kgs plus the barbell. As i'm a beginner when
it comes to deadlifts i started with -
1s x 2r x 55kg then 5s x 1r x 75kgs with good
breaks in between. Clearly i need to build my
strength up in this area as it is certainly lacking.
(I'm assuming the barbell is around 5kgs??)

Friday Evening - 6pm - Mild(Indoor)
Mini Tramp + Other
Warmup 3mins slow jogging on mini tramp
3 sets of high knees and bum kicks with a
set of either dips/chins/pushups between
each.

8 x 30steps sprints flat out on mini tramp
with 90 - 120s recovery between each.
3s x 5r dumbbell deadlifts (not real heavy
but i'm just starting to do these. I will be
increasing the weight to very heavy with
very low reps soon (when i get some more
weights.
Various abs work and then another 3mins
of slow jogging on the tramp to cooldown.

Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 40/50/60m and a few practice starts

200m race - 1st in 27.11 (Lead out all the way
and attacked the bend hard).
A little jogging and easy striding to loosen up
200m as the anchor leg of a 100/100/200m relay
My team was 1st in 58:45 (i felt very quick during
the run).

5 x 40m accels - flat out.

A good night's work tonight. I had a little soreness
in my legs from the previous few training sessions.
All good!

Tuesday Evening - 7pm - Mild (Indoor)
Core Strength Session - Boxing Bags
6 x 3min rounds with 1min recovery in
between each. These were done as
(speedball/floor-ceiling/heavy bag) x 2
followed by some dumbbell and med ball
work.

Monday Evening - 7pm - Mild(Indoor)
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks with a set
of either dips/chins/pushups between each.
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/flat out)

Cooldown 400m slow jogging pace and then
some abs work on the power tower.

Sunday Evening - 7pm - Mild(indoor)
Mini Trampoline - Leg Speed
Warmup 3mins slow jogging on tramp
3 sets of high knees and bum kicks with
1 set of either dips/chins/pushups between
each one.

8 x 30 steps (very fast turnover) with
90-120secs recovery between each.

Cooldown 3mins of slow jogging on tramp
Various abs work and 2 x 12 squats without
weights.

Saturday Afternoon - 4pm - Mild (Indoor)
Leg Speed (Mini Trampoline)
Warmup 3mins slow jogging on tramp
3 sets of high knees and bum kicks with a
set of either dips/chins/pushups between
each one.

8 x 30 steps flat out on the mini tramp
(done with proper sprint form including good
knee lift and arm position). 90-120s rest
between each one.

Cooldown 3mins of slow jogging on the tramp.
2 sets of 60 alternate elbow to knee crunches
(or whatever you call them)

Friday Evening - 7pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/flat out)

400m slow jogging to cooldown
Various upper body and abs work.

Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 40/50/60m

400m - 63.9 (ran most of it by myself)
around 200m of slow jogging to loosen up after
the previous race.
100m - 13.2

Spent the rest of the evening doing speedwork
with Hornblower mainly focussing on starts and
accels - around 6 or 7 in total from 25-50m.

Monday Evening - 6.30pm - Cold
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/flat out)

400m slow jogging pace to cooldown
Various upper body exercises including dips,
pullups and pushups.

Sunday Evening - 6.30pm - Cold
Special Endurance Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides 60/80m

300m (solid fast run)

400m slow jogging to cooldown
Various upper body exercises - dips, pullups
and pushups etc followed by some abs work.

Saturday Evening - 6.30pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/flat out)

400m slow jogging pace to cooldown

Friday Evening - 6.30pm - Cold
Endurance Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks.
2 x strides 60/80m

600m run at quick relaxed pace

400m slow jogging pace to cooldown.



Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
3 x strides 40/50/60m

600m race - 1st in 1:52
200m slow jogging pace to loosen up
100m Hcp - 2nd (SCR) in 13.37
200m slow jogging pace to loosen up
200m quick relaxed pace.

Monday Evening - 6.30pm - Cold
Split Run Session
Warmup 400m slow jogging pace followed by
2 sets of high knees and bum kicks
2 x strides 60/80m

300m - 50secs - 150m

400m slow jogging to cooldown.
Due to recent training volumes being much
lighter in the last month or so this session was
done with slightly less intensity than in the past.

Wednesday Evening - 6.30pm - Cold/Rainy
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 40/50/60m and a few practice starts

200m race - 1st in 27.40 (outside lane of 5)
200m slow jogging to loosen up
320m as part of a 50sec NOSP (name own start pos)
I ran that at a quick relaxed pace sprinting hard from
the 120m.
2 laps of walking to cooldown.
I have had the flu or something similar since Monday
and nearly didn't go so it was a light evening.

Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's.
Several strides up to 60 or 70m
400m as part of a 3 x 400 relay (in around 64s)
200m of slow jogging to flush the legs out a little
A number of 20 and 30m hard accel runs from a
block start working on technique.

Monday Evening - 6.25 - Cold
Tempo Session
Warmup 400m slow jogging pace followed by
2 sets of high knees and bum kicks
2 x strides 50/70m

200++200++200++200
++200++200++250+++

400m slow jogging to cooldown

Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's
3 x strides 40/50/60m and some practice starts

200m - 1st in 27.28 (running in outside lane of 5)
200m slow jogging pace to loosen up then -
350m quick relaxed sprinting hard for the last 120m
200m slow jogging pace to loosen up again
2 x 30m practice start accel hard
2 x 40m practice start accel hard

Tuesday Evening - 6.30pm - Cold
Core Strength/Overall fitness
Boxing Bags 6 x 3min rds
speedball/floor-ceiling/heavy bag
As this was the first time in a long
time for this session, rds 3,4 and 5
were for 2mins instead of 3.

Monday Evening - 6.15pm - Cool/Mild
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides 40/50/60m

300m (quick relaxed) -30s - 150m (fast) then
around 5mins active recovery followed by
120m @ 12degs incline (fast)

200m brisk walking to cooldown

Friday Evening - 6pm - Cold
Tempo Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks
3 x strides 40/50/60m

200++200++200++200
++200++200++250+++

400m slow jogging pace to cooldown.

Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 40/50/60m and some practice starts

300m race - 1st in 44.16
around 200m of easy jogging between races
110m Hcp - 1st not timed off -4 (106m)

400m relaxed in 90s followed about 8mins later by
120m @ 95% and some walking to cooldown.

Monday Evening - 7pm - Cold
Tempo Session
Warmup 400m slow jogging pace followed by
2 sets of high knees and bum kicks
2 x strides 40/60m

200++200++200++200
++200++200++250+++

400m of slow jogging to cooldown.

Tonight i paid particular attention to getting
my arms to swing more correctly.

Saturday Afternoon - 3pm - Cool
Speed/Form (Knox Aths Track)
Warmup around 12 x 30m strides
followed by some bum kicks and a
few high knees etc.
Some work on practice starts and
getting away quickly.
2 x 40m 100% racing another runner.

Today's session was a bit jumbled and
messy but i got 2 good 40m runs in.
Strangely my quads were very sore
today right from the start and must be
leftover from Wednesday nights racing.

Wednesday Evening - 6.30PM - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides (40/50/60m) plus several block starts.

100m Hcp - 3rd off SCR in 13.16
60m - 1st in 8.17

600m run at a solid but relaxed pace followed
around 2mins later with 400m at similar pace
followed around 2mins later with 200m again at
a similar pace.
Several practise starts out to 20 and 30m to
work on getting away fast.
200m slow jogging to cooldown

Monday Evening - 6.30pm - Cold
Interval Session
Warmup 400m slow jogging pace followed by
3 x high knees and bum kicks
3 x strides 40/50/60m

500+++500+++500 (steady state pace)

A brisk walk to cooldown.
I have had around 3 weeks or so of interrupted
training so i need to gradually get into it again.

Wednesday Evening - 6.30pm - Cold and Windy
Knox Masters
I hadn't run since the previous Wednesday due to
some sort of cold or flu. Now after running in the
relay tonight, it seems to have re-emerged.

Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
3 x strides 40/50/60m and also a few block starts.

3 x 200 x 2 relay (my team ran last of the 4 teams)
Thats pretty much all i did for the night as it really
did knock me around doing that.
A little walking and jogging to cooldown and finish.

Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 40/50/60m and a few block starts

400m Hcp (Trophy race) - 1st in 60.69 (time incorrect)
200m slow jogging to loosen up after race
600m at steady pace followed around 5 mins later with
300m at a faster pace followed around 5 mins later with
150m at around 93%

A good night but a shame about the time for the 400m
Anyway i'm pretty sure it would have been close to PB.

Monday Evening - 6.30pm - Cold
Interval Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x strides 40/50/60m

200++200++200++200++
200++200++150++++ (150m done at 95%)

400m of slow jogging to cooldown.

Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 40/50/60m and a few practice starts

200m - 3rd in 27.46
60m - 1st in 8.04PB
2 x 300m (56/62) - 45sec walk recovery between.

Saturday Evening - 6pm - Cool
Tempo/Endurance Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides (40/50/60m)

2mins++++2mins++++2mins++++
(2mins of running at a steady pace with 4degs
incline on the treadmill)
300m - fast relaxed pace (6degs incline)

400m slow jogging pace to cooldown.

Wednesday Evening - 6.30pm - Cold
Knox Masters
I was not well today and wouldn't have gone
except that i had to open up as i had the keys
to the track etc. Anyway i went and i ran and
i went ok.

Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 40/50/60m and a few block starts
300m - 1st in 43.44 (all other runners on inside
staggers)
100m Hcp - 1st off SCR in 13.26
200m walk to cooldown.

Had been suffering with headaches almost all
day so i kept it to a minimum and then went
home early.

Monday Evening - 6pm - Cold
Hill Session (150m hill at around 15 degrees)

Warmup around 2kms slow jogging pace then
150+++150+++150+++150+++
150+++150+++150 followed almost immediately
with around 700m slow jogging to cooldown.

This 150s were fast relaxed but pushing a little up
the hill with 90s combination walk/jog recoveries.

Saturday Evening - 5pm - Cool
Tempo Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides 50/60/70m

200++200++200++
200++200++200+++

400m slow jogging pace to cooldown.

Friday Evening - 6.30pm - Cold
Treadmill Interval Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x strides (50/70m)

5 x 45s quick relaxed with 90s walk recovery
followed by 400m with last 100 a sprint home.

200m brisk walk to cooldown.

Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps/
Running A's and block starts.
3 x strides 40/50/60m

400m race - 2nd in 62.64 (PB - 62.09)
200m easy jog
100m Hcp - 2nd in 13.38

3 x 400m quick relaxed (around 82-3s each).

Monday Evening - 6pm - Cool
Pyramid Interval Session
Warmup 800m slow jogging pace followed by

800 - 2mins - 800 - 2mins (avg - 5:10 pace)
400 - 90s - 400 - 90s - 400 - 90s (quick relaxed)
200 - 90s - 200 (quicker relaxed)

Cooldown 400m slow jogging pace.
Again something a little different to keep it
interesting!

Sunday Evening - 6.15pm - Cool
Tempo Session (Treadmill)
Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x 60m strides

60s++60s++60++60s++60s++++
(60 seconds at quick relaxed pace - incline 4 degs)
400m quick relaxed increasing to a sprint home
200m brisk walk to cooldown.

Friday Evening - 6.15pm - Cold
Treadmill Session
Warmup 800m slow jogging pace followed by
300++300++300++++300++++300+++
400m slow jogging to cooldown.
This session was a bit stuffed up - i was
trying to program a session on the tready
and it didn't quite come out right.
Will have to fine tune it a bit better!



Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 40/50/60m and a couple of practice
starts etc.
200m Hcp (1st of SCR in 27.44) followed about
20 mins later by -
80m Hcp (3rd SCR in 10.54PB) other 2 runners ran
65 and 70m respectively.

2 x 400m in quick relaxed pace (69/75) with around
10mins break in between.

Tuesday Evening - 6.30pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks

300m - 30s - 150m

400m slow jogging pace to cooldown.

Saturday Evening - 7pm - Cold
Tempo Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides (50/60/70m)

200++200++200++ (+ = 30s)
200++200++200+++ (quick relaxed pace)

400m slow jogging pace to cooldown

Friday Evening - 6.15PM - Cool
Interval Session
Warmup 800m slow jogging pace followed by
3 x strides 50/60/80m

400++400++400+++ (+ = 30s)

800 slow jogging pace to cooldown.

Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 30/40/50m and 2 x practice starts

150m - 1st in 19.11
70m - 1st - 9.22PB

300m quick relaxed in 64
400m - 70s pushing along

400m slow jogging pace to finish.

Monday Evening - 6.15pm - Cool
Interval Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides 40/60/80m

600m(quick relaxed) - 90s - 300m(quicker relaxed)

400m slow jogging pace to cooldown.

Again thought i would try something a little different
to keep things interesting.

Saturday Afternoon - 3pm - Mild
Tempo Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps.
3 x strides 40/50/60m

200++200++200++ (200's in 35)
200++200++200+++

400m slow jogging pace followed by
100 goosesteps to finish.

Friday Evening - 5pm - Cool
Just a 3km run tonight in 16:31. I've been feeling
very tired and lethargic lately and this was an
attempt to get the system going - We'll see.

Wednesday Evening - 6.30pm - Cool/Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
and Running A's
3 x Strides - 30/40/50m

300m in 44.6 - feeling really tired tonight so
the slowish time was not unexpected.
100 easy jog to loosen up
80m in 10.47 which i was quite happy with.

I didn't do anything else tonight as i was on
duty so i fired the gun for a couple of races
and did other duty stuff.

Saturday Evening - 6.45pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
3 x strides - 40/50/60m

300m(quick) - 30s - 150m(quicker)

400m slow jogging and 100 goosesteps to
finish.

Wednesday Evening - 6.30pm - Very Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.
3 x Strides 30/40/50m increasing effort
3 x Practice starts

1 x 300m Hcp - 1st off -18m (282m) - time not
recorded but around 40s
around 200m slow jog to loosen up then
1 x 100m - 3rd in 13.06 (other runners ran 80m)
3 x Double Grandstand Step run with 40s walk
recoveries (29/29/30).

400m slow jogging pace to cooldown.

Monday Evening - 6pm - Cold
Speed Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's.

3 x 15m quick starts
4 x 30m low for 15m then accel hard
1 x 50m flat out

300m slow jogging pace for cooldown.

Saturday Late Afternoon - Cool
Tempo Alternative.
I decided on something different today. Every now and
then i like to do something completely different to shock
the body - you know - keep it guessing and hopefully
improving. Today was a 3km run at a little better than
easy pace but without pushing it too much. 16:59
It felt pretty good and i got through it better than i thought.

Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps.
3 x strides 30/40/50m building speed
3 x 20 practice starts - last one flat out
1 x 60m stride fast relaxed

800m race - 3rd in 2.46 (1st 400 in 76) and
basically fell apart from the 400 to the 650.
I raised a bit of an effort but finished 12secs
outside my PB.
15mins later -
3 x 3 x 200m relay - ran the last leg (3 times)
but my team finished 3rd (of 3). My last 200m
was quite possibly the hardest effort i have
ever put in and closed dramatically on another
runner who had about an 80m start on me.
I'm pretty sure that my time for that leg would
have been very fast.
I took a long time to recover afterwards to
something like a normal feeling but had very
sore legs for some time.
Some time later - 400m walking and still later
400m slow jogging to cooldown.

Tonight was a very hard night of running and as
i have been feeling very tired this past week, i
will again take it a bit easy these next few days.

SB



Tuesday Evening - 6.30pm
General Strength Training and Abs etc.

Monday Evening - 6pm - Cool
Speed Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
3 x strides 30/40/50m building speed

3 x 10m
4 x 30m practice starts keeping low for 15m
2 x 50m practice starts keeping low for 20m
350m slow jogging to cooldown.


SB:)

Wednesday Evening - Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's
3 x strides 30/40/50m increasing effort
4 x practice starts increasing effort

***400m race - 2nd in 62.44***
300 slow jog and 50m easy stride to loosen up
***60m race 1st in 8.25*** (slight hesitation at the start)
200m slow jog to loosen up

3 x double grandstand step runs (29secs per rep with 40sec
walking recoveries)

400 slow jogging to cooldown.

Good solid nights work after feeling some cramping type
soreness in my legs all day today.


SB:)

Tuesday Evening - 6.30pm - Cool
Strength Session

Various upper body and abs exercises
mostly using heavy weights for 2 sets
of 7-8 reps.
60 goosesteps to finish.

Monday Evening - 6pm - Cool
Speed Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's
3 x easy strides 40/50/60m building effort

6 x 10m - concentrating on arms at start
3 x 30m - keeping low for 15m then hard accel
2 x 40m - keeping low for 15m then hard accel

400m slow jogging to cooldown.


SB:)

Saturday Evening - 7.15pm - Cool
Tempo Session
Warmup 400m slow jogging pace followed by
2 sets of high knees and bum kicks
3 x easy strides 40/50/60 building speed

200++200++200++ (+ = 30s)
200++200++200+++ (200@35s)

400m slow jogging pace to cooldown


SB:)

Friday Evening - 6.30pm - Humid
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's
3 x Strides 30/40/50m building speed

300(48) - 30s - 150(22)

400m slow jogging pace to cooldown.


SB:)

Wednesday Evening - 6.30pm - Mild
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
and running A's.
3 x strides 30/40/50 building speed then a
couple of practice starts etc.
300m race - 1st in 43.22 and really slowed a lot
in the last 30 or so.
80m race - 2nd in 10.1 behind Hornblower who
made a guest appearance tonight at Knox.
His time i think was 9.7
400m slow jogging pace to cooldown.

SB:)

Monday Evening - 6pm - Cool to Mild
Speed Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's.
3 x strides 30/40/50m easy each one quicker
6 x 10m block starts - flat out
4 x 20m block starts - flat out
2 x 30E - 30F - 30E - (middle sections flat out)
300m slow jogging pace to cooldown.

SB:)

Saturday Evening - 6.45pm - Cool
Tempo Session
Warmup 400m slow jogging pace followed by
2 x high knees and bum kicks
3 x strides 30/40/50m gradually building pace.

200++200++200++ (+ = 30s)
200++200++200++

400m slow jogging pace to cooldown.

I decided to increase the pace of the 200's to
around 35s while keeping the recoveries at 60s.
In order to do this i dropped the volume to 1200
and will gradually increase it back up to 1600
before any other changes are made.
(previous pace of the 200's was 37-38)


SB:)

Friday Evening - 6.30pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's.
3 x strides 30/40/50m

300(48) - 30s - 150(22)

400m slow jogging pace to cooldown and
2 x 60 goosesteps to finish.


SB:)

Wednesday Evening - Knox Masters
Very wet and windy conditions again
Warmup around 400m of slow jogging
done mainly in the grandstand followed
by 3 sets of high knees/bum kicks/goose
steps and running A's.
3 strides relaxed pace 30/40/50 (track)
1 x 200m race - 1st in 27.55 with pretty
much no competition to push me along.
Around 20mins later -
1 x 100m race - 1st in 13.11 again with
no real competition.
400m slow jogging to finish up.
No extra workouts tonight - my system is
telling me to have an easy week.


SB:)

Tuesday Evening - 6.45pm - mild temp
Strength Session
Dip and Chins on the Power Tower
2 sets each of 6 different upper body
and core strength weighted exercises.
Fairly heavy weights and around 6-8 reps
for most of these.
10 sets of high knees and bum kicks done
a set of each between each weight set.
These done mainly as looseners to aid
leg recovery from yesterday's speed set.
2 sets of 40 goosesteps done between
the core work.


SB:)

Monday Evening - 6pm - Cool
Speed Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's.
strides easy 30/40/50m
8 x 10m block starts accel - flat out - 1 min
3 x 20m block starts accel - flat out - 2 mins
1 x 30m block starts accel - flat out after 3 mins
2 x 60 goosesteps followed by 400m of slow
jogging to cooldown and finish.

Sunday Evening - 7.30pm - Cool
Tempo Session
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps and
running A's
200++200++200++200++ (+ = 30secs)
200++200++200++200+++
400m slow jogging to cooldown and finish.


SB:)

Saturday Late Afternoon - 5pm - Cool
Speed Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's
(i forgot to do a few easy strides!)
5 x 20 block start accels - 95% - 2mins
3 x 30 block start accels - 95% - 3mins
1 x 60 block start accel - flat out - after 5mins
2 x 50m goosesteps
400m slow jogging to cooldown and finish.


SB:)

Friday Evening - 7pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's.
3 x strides 40/50/60m gradually building effort

300(85%) - 30s - 150(95%)

followed 2mins later with 400m slow jogging pace
to cooldown.
2 x 60 goosesteps and a set of reverse arm pullups
on the Power Tower to finish.

SB:)

Thursday Evening - 6pm - Cool
Easy Recovery Session
Warmup 200m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's.
Cooldown 200m slow jogging pace to finish.
Just an easy session to loosen up after a hard
night's running last night.

SB:)

26.48......................

Wednesday Evening - Knox Masters
A very very wet night at the track.
Much of my warmup was done in the
grandstand running back and forth up
and down for around 400m followed by
3 sets of high knees/bum kicks/goosesteps
and running A's. Then onto the very wet
track for a few strides and a couple of
practice block starts etc. We are talking
about driving rain and big puddles.
1 x 200m race - 1st in a NEW PB of 26.48
on a very wet track under water but with
another runner of similar standard which is
what got me there quick. Very happy!
Shortly after we ran a 70m race and against
the same runner again i won in 9.54 PB
200m of slow jogging to loosen up and then
2 x Grandstand steps with 30secs walk rec
between. This was done in the same fashion
as a split run with the first rep in 27.84 flat out
followed 30secs later with 29.52
400m of slow jogging to cooldown and finish.

Tuesday Evening - 7pm
Strength Session
Warmup 3 sets of high knees/bum kicks
goosesteps and running A's
Dips and chins on the Power Tower
2 sets of 6 different upper body and
core strength exercises with heavy weights
4 x practise block starts (for explosive start)
2 x 60 goosesteps
300m slow jogging to finish up.

200m race at Masters tomorrow night
(my fav distance)


SB:)

Monday Evening - 6pm - Temp Mild
Speed/Form Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's. Then into spikes for -
All of these were done as block starts -
2 x 10m - 75%
5 x 20m - 95% (2mins rec)
3 x 30m - 95% (3mins rec)
1 x 60m - 98%
Cooldown 400m slow jogging pace to finish.

A good solid session tonight - the 60 felt quite fast.


SB:)

Saturday Evening - 7.45pm
Tempo Session
Warmup 400m slow jogging pace followed by
2 sets of high knees and bum kicks
200++200++200++200++ (+ = 30secs)
200++200++200++200+++
Cooldown 400m slow jogging pace to finish.
I kept it very basic with no extras tonight to
keep the session fairly short.
I always feel great shortly after doing this
session - physically and mentally. I handled
the session tonight quite comfortably and it
felt about right for tempo.


SB:)

Friday Evening - 6.30pm
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's
Strides 30/40/50 gradually building speed
300 - 30s - 150 - 30s - 60 (85%/90%/95%
perceived effort). Very tough session but the
main part of it is over very quickly and so i went
as soon as i could (around 80s)into a slow jog to
recover and cooldown.
2 x 60 goosesteps and a set of reverse arm
pullups to finish.

Wednesday Evening - Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's. Some walking and backwards running
between those.
Strides 30/40/50 and a couple of block starts.
1 x 300m race - 1st in 43:55. I was kicking myself
after the race as i was watching the infield clock
tick over during the last 20 or 30m and lost my form.
I slowed quite noticably but still made it inside my
old PB that i broke a couple of weeks ago.
It has been a tough week weather wise so i can't
complain.
Easy 300m jog to recover and get ready for the -
1 x 110 Hcp (2nd off -4m in 13.51) which was a half
second improvement on my last one. My start was
more explosive and it felt like the acceleration was
there tonight.
A little while later i decided on a grandstand steps
session which is a very tough sequence that when
run flat out takes around 28-29 seconds and i did
3 of these with 40seconds walking recoveries.
400m slow jog to cooldown and finish up.


SB:)

Tuesday Evening - Strength Session
Mild to Warm after a hot day again
Warmup straight into 3 sets of high knees/
bum kicks/goosesteps and running A's(4 sets)
In between these 2 sets of 4 different upper
body and core exercises focusing on low reps
and fairly high weight.
1 set of pullups on the power tower
Cooldown 200m of slow easy jogging to finish.

Kept the session fairly short and sharp again
tonight as the week has been quite taxing.

Tomorrow night's races 300m and 110 Hcp.


SB:)

Monday Evening - At The Track 6pm
Speed/Form - Hot/humid conditions 34C
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x 30 strides quick and easy to loosen up
Block starts (without blocks)
1 x 20 fast then easing down to 30
2 x 30 fast then easing down to 50
1 x 60 @ 95%
2 x 50m goosesteps followed by 400m slow
jogging pace to cooldown and finish up.

Kept the volume quite low tonight because of
the current (and recent)very hot conditions.


SB:)

Sunday Evening - 7.15pm Tempo

Again the temperature still over 30C
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's - short backwards jog after each set.
200++200++200++200++ (++ = 60seconds)
200++200++200++200++++
400 slow jogging pace to cooldown and finish.

This was very tough tonight and really in the end
the effort was more than what's required for tempo.
I wanted to get through the whole thing though so
onward i went.

Tomorrow is forecast to be 39C so if i do end up
doing a session, it will most likely be short and sharp.


SB:)

Saturday Evening - Hot and Humid
7.15 Temperature still over 30C
Split Run
Warmup 400m slow jogging pace followed by
3 sets each of high knees/bum kicks/goosesteps/
running A's
30/50/70m strides relaxed pace increasing tempo
300(50) - 30s - 150(21) (times approximate)
100 goosesteps followed by 400m slow jogging
and a set of reverse arm chins to finish up.


Friday - Temp 40C and too drained after work
to do a session.


Thursday - Scheduled Rest

Wednesday Evening - Knox Masters
Warmup 500m slow jogging pace followed by -
3 sets of high knees/bum kicks/goosesteps
running A's with some jogging and walking
backwards in between etc.
Several strides varying in distance and effort
from 30-70m. ( I perhaps warmed up a little
earlier than i should have. I'm used to running
in the first event and this was around 20mins
later.)
1 x 400m Hcp - 3rd off +31s and finished in a time
of 1:33.99 so 62.99 which i must be happy with.
That is in fact the second fastest 400 that i have
ever run and my PB (62.09) is 3 years old. Also i
have not run 400 for quite a long time.

The race itself was very hard as there were 3
runners behind me (+33/+34/+35) and i could
here them coming up quickly at around the 200 so
i had to really take off at about 180 and go around
4 or 5 runners and sustain a run to the line. i just
got there as i saw runner +34 flash across with me.
First and second placegetters' times were around
79 and 70 respectively.

400m slow jogging pace to cooldown and finish.


SB:)

Tuesday Evening - 5pm
Strength And Foot Speed
3 sets of high knees/bum kicks/goosesteps/
running A's and B skips
2 sets of 6 different weight exercises focusing
on upper body and core strength
All of the above was done as a circuit session.
5 x 15m stepladder runs accelerating out last 5m
100 goosesteps and a slow 200m jog to finish.

I have a 400m Hcp tomorrow night at Masters.

Monday Evening - 5.45pm Knox Aths Track
Tempo Session - Another warmish evening.
Warmup 600m slow jogging pace then -
3 sets each of high knees/bum kicks/gooseteps
and running A's with a little backwards jogging
on the toes between each.
30/40/60m strides gradually building speed but
very relaxed.
100+100+100+100+100++
100+100+100+100+100 (+ = 30secs)
100 goosesteps and 400m slow jogging pace
to finish. I had intended to run the reps at about
20s each but they went something like this -
17.18/18.82/19.08/18.58/18.42/
18.15/18.18/18.63/19.49/18.01 which is why i
needed to take 60s between rep 5 and 6. That felt
really quite tough and i'm a terrible judge of pace.


SB:)

Sunday Evening - Very Warm Night
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
1 x 40/60/80m strides gradually building up for -
300 (50) - 30secs - 150 (22) - 5mins active rest
300 (50) - 30secs - 150 (22) - 2mins then -
400m slow jogging to cooldown with a set of
reverse arm pullups to finish.

My original plan was to do just one split run but
it didn't feel hard enough so i decided on another.
If i am to do just the one, i will have to go faster
perhaps 48/21 or even 50/19 etc.

Friday Evening - Tempo Session
Warmup 400m slow jogging pace followed by
3 sets each of high knees/bum kicks/goosesteps
200++200++200++200++
200++200++200++200++ (++ = 60 seconds)
Cooldown 400m slow jogging pace then
1 set of reverse arm chinups to finish.

Very happy with that session as i brought the recoveries
down to 60 seconds each and added an extra 200 rep to
make it 8.


Thursday - Unscheduled Rest
Was really feeling the effects of a little dehydration
and my heart rate really felt like it was up so i took
the day off from training.

Wednesday Evening - Knox Masters
Very warm and humid tonight and for me it showed.
Warmup 800m slow jogging pace then -
3 x high knees/bum kicks/goosesteps etc then
a few relaxed strides and practice block starts.
1 x 250m race (1st in 35.38). After that i felt quite
dizzy and tired but i knew i had some 15-20 mins to
recover for my next race so i drank plenty of water
and kept moving.
1 x 110 Hcp (3rd off 4m in 13.97). Not very happy
with that run. The legs felt slow and i just wasn't at
my best at all. After that i felt even worse and so
i just took it fairly easy for a while with some walking
and a few easy strides to finish up. I had planned on
doing a session on the grandstand steps tonight but
not the way i was feeling. I just don't cope at all with
warm conditions - looking forward to winter.

Monday Evening - 6PM
Speed and Starts (Knox Aths Track)
Warmup 500m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
with some backwards jogging and walking
in between. Then around 3 x 40m strides
at easy relaxed pace gradually building up.
Into spikes for -
5 x 20m quick
3 x 30m (first 20 low then up and accelerate)
2 x 40m (first 20 low then up and accelerate)
1 x 60m fast (race emulation)
A few easy strides to cooldown and finish up.

Sunday Evening - 7.15pm
Tempo Session
Warmup 400m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
200++200++200++200
++200++200++200++ (++ = 70 seconds except
for 60 seconds between rep 6 and 7)
400m slow jogging to cooldown.

Saturday Evening - Strength and speed
Warmup 500m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
Dips and chins on the Power Tower then
2 sets of 4 different upper body and core
exercises with weights.
5 x 15m stepladder(10m)runs accelerating
hard as i come out of the last rung for 5m.
100 goosesteps and 500m of slow jogging
to finish.

Friday Evening - 7pm
Tempo Session
Warmup 400m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
200++200++200++200
++200++200++200++
100 goosesteps
Cooldown 400m slow jogging pace to finish.
(++ = 70 seconds walk)


Thursday - Unplanned Rest Day

New 300m PB...................!!

Wednesday Evening - Knox Masters
Warmup 500m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
backwards running on toes.
Then strides 40/50/60m relaxed gradually
building speed. 3 x block starts (w/o blocks)
300m race - 2nd in 42.16 PB (previous 44.00)
Very happy with that run especially as i paced
myself for the first part of the race and didn't
hit it hard until about 120m to go.
Around 20 mins later - 80m race - 1st in 10.85
(PB is 10.8 from a couple of years ago and rarely
run these).
3 x 50m block starts (w/o blocks) keeping low
until the 20m and then accelerating to 50m.
500m of slow jogging to cooldown.

Tuesday Evening - Tempo (Treadmill)
Warmup 400m slow jogging pace followed by
3 sets of High Knees/Bum Kicks/Goosesteps
200++200++200++200++200++200++200
(++ actually equals 70 seconds walk)
120 Goosesteps
Cooldown 400m slow jogging pace to finish.

Monday Evening - Speed (Track)
Warmup 2 laps slow jogging pace then
the usual sets of sprint drills and strides.
5 x 20m stepladder and acceleration (10+10)
Then spikes on for faster work -
3 x 40m (block start without blocks keeping
low until 20m then hard acceleration to 40)
1 x 60m fast
2 x 100 strides quick relaxed
Around 300m slow jogging to cooldown.


Sunday Late Afternoon - Strength Training
Warmup 500m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
5 sets of running A's/B's trying to get the
correct form for the B's etc.
Dips and chin ups on the Power Tower
2 sets of each of 5 different upper body
weights exercises - most around 8 reps.
2 x 20 step ups (16 inches)
120 goosesteps
500m of slow jogging to cooldown.

Saturday Evening - Pure Speed/Quickness
Warmup 500m slow jogging followed by 3 sets of
A skips/bum kicks/goosesteps/running A's/running B's
8 x stepladder runs - very fast. (10m stepladder
starting a metre before it and accelerating a further
5m on completion of the ladder.) The times for these
were - 4.66/4.28/4.36/4.41/4.13/4.29/4.29/4.30
120 goosesteps/2 x 20 step ups 16inch and 600m
of slow jogging to cooldown. A very good session.

Friday Evening - Tempo (Treadmill)
The idea tonight was to try and fashion a tempo session
which would as close as possible emulate a track tempo
session. Warmup 400m of slow jogging followed by -
3 sets of high knees/bum kicks/goosesteps (light versions)
Then to the treadmill which was set to 8 degrees incline.
200-70s-200-70s-200-70s-200-70s-200-70s-200-70s
The 200's were run at a quick relaxed rhythm in sprint
form followed by 70 seconds recovery (gentle walk etc).
100 goosesteps on rough grass in the backyard
400m of slow jogging to cooldown. This may have been
slightly easier than a track session but at least now i have
something to tweak around.

Thursday Evening - Strength Training
Warmup including a very small amount of jogging then
Sets of weights (2 each) and sprint drills (4)l intermingled
to work on strength and explosive power/speed etc.
I introduced a little extra weight than last week and my
strength has already improved considerably in a short
time. A new addition was 2 sets of 20 step ups onto a
bench around 16 inches high. 250m of slow jogging to
cooldown.

Wednesday Evening - Knox Masters
Warmup including 2 laps slow jogging pace then
The usual sprint drills and strides etc.
1 x 60m race - 1st in 8.19 off an ok only start.
Have to be reasonably happy with it considering
how sick i have been over the past few days etc.
Then ran beside some other runners in about lane
5 for just over 200m while they ran the first 200m of
a relay and headed them in quite comfortably out
wide. Following that i did a few ins and outs -
20E/20F/20E etc followed by several block starts
to 20m working on getting that better. Some
walking around to keep loose and cooldown etc.

Update: No exercise of any kind Monday or
Tuesday due to severe and sudden gastro
type illness (worst i've experienced) so
if i get a run in tonight at Masters, I'll
be doing pretty well. I would like to try
and give the 60m a go as they are few and
far between. Watch this space.

Saturday Evening - Strength Training
Warmup around 500m of slow jogging then
Weights and Sprint drills combined with 2 reps
of the former and 3 of the latter increasing in
intensity. This was purely a strength workout
and 500m slow jogging pace to finish.

Friday Evening - Strength/Sprint/Form
This session was combined strength and sprint/form.
Warmup 500m slow jogging pace then
3 x high knees (24/32/36)
3 x bum kicks (24/32/40)
3 x goosesteps (50/80/120)
Between each of these drills was a strength set
Not sure what the correct terminology is for
these but there were four different upper body
exercises and i performed 2 sets of each.
Following those came 3 x double stepladder runs
and as i only wanted 3 i hit them pretty hard -
(8.80/8.79/8.71) which is very quick.
500m of slow jogging to cooldown.

Thursday Evening - Strength/Recovery
Warmup with some basketball play
Dips and chins on the power tower
Various upper body exercises using
weight machine and dumbbells done
in sets of 2 x 10 reps with fairly heavy
weights to emphasise power. Between
each set i would alternate with sets of
sprint drills in the driveway in a fairly
relaxed manner. To finish off 1 x 120
goosesteps and some basketball play
to cooldown. Overall the upper body
was fairly intense but the lower body
fairly relaxed and more towards some
recovery from yesterday's intense work.

Wednesday Evening - Knox Masters
Warmup including 1km slow jogging followed by
various sets of sprint drills and strides etc.
Due to the Little Athletics using our track tonight
we just had two events on and they were held
out on the bike track . (this meant no sprints)
1 x 2km race - finished somewhere in 9:00 which
i'm very pleased with as the last 2km i ran some
weeks ago i only managed a 9:56. After this my
plan was to use part of the bike path and the
markers to do some tempo intervals. 8 x 100m
reps in around 19s with 30s walk recoveries but
there was 60s between the 5th and 6th and also
60s between the 7th and 8th. After a short walk
i ran quite hard the remaining 200 or so metres to
the track entrance. Around 5mins of slow jogging
to cooldown - Probably around 6kms total all up.

Tuesday Evening - Weights/Sprint drills etc.
This was a weights and sprint form session all aimed
at explosive power etc.
Various weights on the machines and dumbells also
dips and chins on the power tower with sets of sprint
warmup drills in between each one to break them up.
These sprint drills consisted of 3 sets each of high knees
bum kicks and 40/60/100 goosesteps.
4 x double stepladder runs emphasizing very fast
turnover before another 120 goosesteps and a little
slow jogging to finish. the whole session was done
in Vibram Fivefingers which i received from the States
today.

Monday Evening - Track Intervals
Warmup including 2 laps of slow jogging followed by
3 x sets of high knees/bum kicks/goosesteps walking
backwards between each of these to gently stretch
the hammies etc. Then 4 x 50m strides followed by
5 x 200m reps at or near 38s with 70s walk recovery
between each one. 1 x 100m of gooseteps so about
100 of thoses before a 400m slow jog cooldown.

Sunday Evening - Weights/Sprint Drills etc.
Very similar to yesterday but with a little clearer
idea as to the order and amount of each exercise.
Various exercises using weights and machines to improve
overall strength using the breaks between each to warmup
with sprint drills (high knees/bum kicks/goosesteps etc)
Around 500m slow jogging to warmup followed by -
5 x double stepladder runs concentrating on very fast turnover
1 x 120 goosesteps followed by around 500m slow jogging to
cooldown and finish.


Saturday Evening - Weights/Sprint Drills etc.
Various exercises using weights and machines to improve
overall strength using the breaks between each to warmup
with sprint drills (high knees/bum kicks/goosesteps etc)
Around 500m slow jogging to warmup followed by -
5 x double stepladder runs concentrating on very fast turnover
1 x 100 goosesteps followed by around 500m slow jogging to
cooldown and finish.

Thursday Evening - Various Sprint/Form
A little different tonight. A warmup including running around
out the front shooting some hoops with my kids before doing
my usual sprint drills etc. As of late i have increased the number
of goosesteps that i do and now also do at least one set of 100
somewhere during my sessions. After the drills i completed
5 x double stepladder runs concentrating on very fast turnover.
Then into the garage for various upper body strength work with
various equipment that i have on hand. A little more basketball
play to cooldown and finish.

Wednesday Evening - At the Track
No Masters tonight due to an annual relay event at Springvale.
I did venture down to the track for a workout thought and here
it is - 2 laps of slow jogging followed by the usual sprint drills
and strides etc to warmup. Also included were some block starts
and extra sets of goosesteps. Then on with the spikes for -
2 x 60m runs at a fast and relaxed pace concentrating on good
form and keeping my head as still as possible.
Nike Free's back on for 4 x double grandstand steps with a 80s
walking recovery between each rep. Reps were approx 28/28/
27/27 400 slow jogging to finish.

No running on Monday or Tuesday as i had a tooth pulled out late
on Monday and was very sore and sorry on Tuesday.

Sunday Evening - Sprint/Form
Warmup around 500m slow jogging to the street corner and back.
The usual sprint drills including high knees/bum kicks/goosesteps etc.
5 x double stepladder runs concentrating on very fast turnover.
Another series of 100 goosestep drills/20 bench stepups followed
by 500m slow jogging to finish.

Friday Evening - Speed/Form
Warmup around 1.5kms slow jogging around the local streets
followed by the usual sets of high knees/bum kicks/goose steps.
5 x double stepladder fast feet runs with a minute or so between
each. Around 500m of slow jogging and 2 x 40 goose step drills
and a little walking to finish.

Wednesday Evening - Knox Masters
Warmup including 2 laps slow jogging followed by the usual
sprint drills, strides and block starts etc.
1 x 200m race - 2nd (time not recorded) i went out hard in
the early part and tried to hold on so the time may have been
ok. Shortly after (too soon after) i tried to run a slow 1200m
but had to pull out at about 600m. I just couldn't go on so
soon after a very hard sprint.
Later after having recovered much more i ran a 6km race and
even though it was quite slow, i got through it well and really
sprinted hard in the last 150m or so for 35:08
400m very easy jog to cooldown - Total 8kms

Monday Evening - At The Track
A bit of an easy night really as far as intervals go
Warmup including 2 laps jogging and sprint drills etc.
As it was uncomfortably warm we decided on a ladder
session and i got through 100/200/300/200/100 only
before a cooldown of a couple more laps jogging.
About 3km all up.

No running on Thurs/Fri/Sat or Sun and not for any
particular reason other than tiredness and perhaps
laziness.

Wednesday Evening - Knox Masters
Warmup including 3 laps of slow jogging followed by
the usual sprint drills and strides and block starts etc.
1 x 300m Hcp (crossed the line together with Bert -
he may have won by an eyelash! in 40.9) I was very
pleased with that run as i went out hard and tried to
hold on as i knew Bert was finishing like a train.
My Hcp for that was -18 so it would have been very
close to a PB for full distance.
1 x 6km race and i was mainly just trying to do better
than 6min k's and i succeeded in running 34:45 and
passing 5km's in 29:21 - Total for the night 8kms

Tuesday Evening - 6km Easy Recovery
Just a run really - 6kms mainly for recovery with the
first 5km in 31:51 so i was really ambling along.
80s walk break and the final 1km jog for cooldown.

Monday Evening - Track Intervals
Warmup including 4 laps slow jogging followed by sprint
drills and strides etc.
5 x 400m reps (98/93/96/95/95) with 90s walking recovery
between each. Around 2 laps of slow jogging to cooldown.
Total 5kms. I'm very pleased with the session as i got
through all 5 reps this week with 98 being the slowest.

Sunday Evening - 10km Longish Run
A very easy 10km run tonight in 62:07 I wanted to make
sure i got through it without stopping and didn't want to
push at all as i have a hard session of intervals tomorrow.

Fri and Sat were rest days due to a couple of hard efforts
earlier in the week and my body just said "tired".

Thursday Evening - Treadmill Session
The first run on the treadmill for quite some time.
I really made this up as i went along as i felt more like
doing this sort of workout than just a recovery run.
Warmup 1.5km various jogging pace on the treadmill.
1 x 800m rep at 4:20 pace followed by a brisk 2min walk
1 x 300m rep at 3:20 pace followed by a brisk walk.
Around 400m of slow jogging to cooldown Total 3.5kms

Wednesday Evening - Knox Masters
Warmup including 2 laps slow jogging followed by the
usual sprint drills/strides/block starts etc.
1 x 110 Hcp - 3rd (time not taken as only winning time
accurate in these events lately)Was a little sluggish in
this one tonight.
1 x 8km run as the first part of a delayed half marathon
and i was aiming to run around 6 min k's. My time was
47:21 so very happy with that at this stage.
A slow lap of the aths track to cooldown. Total 10kms

Tuesday Evening - Easy 3km Run
A recovery run really. If the temp had been cooler i would have
possibly tried to push it a little but i guess what i really needed
today was recovery as i ran an interval session yesterday and
i'm racing tomorrow. 3km in 17:00