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.