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

Monday Evening - Track Intervals
Warmup including 3 laps slow jogging followed by the usual
sprint drills and strides etc.
4 x 400m 95/94/96/96 and a 300m in 70 with 90s walking recovery
between each one. Had to cut the last one back to 300 as i was
really starting to struggle and i didn't want to strain too much
tonight. Around 2 laps of jogging to cooldown - 4.5kms

Sunday Evening - Longish Run
Today's run was more about time on my feet than distance
and pace. I used the bike tracks mostly and got through
around 7kms before having a little walk break. Another walk
break came along l little later and in the end i did run
10kms but it was quite slow and i'm certainly not claiming
any victories today. I got through it and i'm trying to
build a base again so i can do the harder interval sessions.


Saturday Evening - 6kms with the first 5kms in 30:36 the
last k for cooldown.

Friday Evening - Easy Run 6kms
After 2 days of oppressive heat i ventured out this evening
in much cooler conditions. My system still feels like it
hadn't quite pushed out the heat though but i did feel much
better. 6kms around the streets with the first 5kms in 30:10
which i'm quite happy with. Another 1km of slow jogging to
cooldown.

Thursday - Rest Day
After a night of hard racing at Masters on Wednesday and due to
very hot weather, I decided to have a day off from running.

Wednesday Evening - Knox Masters 4.5km's
Warmup including 2 laps of jogging followed by the usual sprint
drills/strides and block starts etc.
1 x 120m Hcp - 1st in 15.37 (-4m)just catching 2 or 3 others
before the line. A short time later i ran the 2km leg of a
2/4/6km relay on the bike track and ran a 9:56 which i guess in
the very warm conditions was probably not bad.
2 laps of slow jogging to cooldown.

Tuesday Evening - 6kms - first 5 in 30:05

Monday Evening - Intervals at the track 4 x 400 97/98s with 90s
walk recovery (usual warmup and cooldown routine.)

Sunday Evening - 10km - first run of this distance for 12mths
was definately a struggle - around 61mins

Quick catch up post again folks!
With all this recent heat i have been struggling a little.
I still have been wanting to get the runs in but they have
been happening later and later in the evenings. Hoping for
it to cool down a little.
Saturday Evening - very late and still very warm 3km which
is a guess really as i ran to the nearest letterbox to post
a letter and back. It took me 19:18 so who knows but it
was still really warm (perhaps still over 30).
Friday Evening - late and again still very warm 6kms of
which the first 5kms were run in 32:22 followed after 90s
by a very leisurely cooldown k.
Still warming to the idea of running everyday again!

The heat catches up with me i think!
I went down to Masters last night hoping to see
some benefit from my recent distance running.
Unfortunately it was really not to be. I first
ran a 200m sprint and the legs felt heavy and
only got me a second place. I was beaten by a
top notch runner but i should really have his
measure over 200 (He is a 50k age graded World
Record Holder but does sprint very very well).
Shortly after (and really way too shortly)i ran
or attempted to run a 600m. I got to about 450
and had to pull out. I just hadn't recovered
enough and i'm sure the current heat wave has
sapped me of much of my energy. Anyway i ran
a 5k a bit later and got through it in 30:06
which i can't be too disappointed with considering.
I really must keep to 2 runs on a Wednesday for
a while until my endurance improves. I'm way
behind where i was 18 months ago.

Just very quickly to catch up a little from the last
few days -

Sunday Evening Late - 3kms 16:42 very warm
Saturday Evening - 6kms (5km in 30:50)very warm
Thursday Evening - 6kms (5km in 29:59)
Wednesday Evening - 3kms - 16:03

This coming week at Knox Masters i will run a 200m
and i must decide whether i will run the 1000m or do
the first 600m of it. I think there is also a 5km
time trial later which i may do if i feel up to it.