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.