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:)