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?