Monday Evening - 7.30pm - Mild
Doncaster Masters
Warmup 400m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
3 x strides 30/30/40m and stretching

80m - 2nd in 10.6
200m - 3rd in 27.3
Both very hard runs as i had to lift in the last 20m
of each to hold my place.

400m (age graded so 374m) a shocker in 61.7

Nothing left in the tank for the third race after 2
hard runs earlier. Sure to be sore for a couple of
days now.

Saturday Evening - 7.30pm - Warm
Split Run Session
Warmup 400m slow jogging pace then 100m hard
walk.
3 sets of high knees and bum kicks
1 x 70m stride

300m fast relaxed - 30secs - 150m flat out

1 x 25 air squats
1 x 12 box jumps (18")
1 x 9 dips
1 x 6 dead hang pullups.

Have been quite sore since last Monday with
the 3 hard runs so with that and Christmas i
have left it until today to do a session.
Friday Evening - 6.45pm - Warm
Warmup 400m slow jogging then 100m hard walk
3 sets of high knees and bum kicks
1 x 70m stride

300m fast relaxed - 30secs - 150m flat out

short very light jog to cooldown.

I'll be racing again on Monday night so i may do
today's session again tomorrow evening.
Edit/Delete Message

Monday Morning
11 Dips/6 Pullups/25 Pushups


Monday Evening - 7.30pm - Warm/Mild
Doncaster Masters
Headwind on the front straight.
Warmup 400m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
and Running A's
3 x strides 30/40/50 and psoas stretches

60m - 8.22
100m Christmas Hcp - off 2m but didn't get
the time and didn't make the first 3 so i
didn't make the final.
200m Age Graded Hcp (179m)- 25.0

Three hard races tonight - so far so good!

Thurs/Fri/Sat - Rest


Sunday Evening - 6.30pm - Warm
Tune up session
Warmup 400m slow jogging then 100m hard walk
3 sets of high knees and bum kicks
4 x strides - 40/50/60/70
2 x practice starts - 3pt
25 air squats

That was all i wanted to do today - just a tune
up for racing tomorrow night at Doncaster.

Wednesday Morning
11 Dips/7 Pullups/21 Pushups


Wednesday Evening - 7pm - Muggy
Knox Masters
Warmup 500m slow jogging then 100m hard walk
3 sets of high knees/bum kicks/goosesteps and
Running A's
3 x strides 30/40/50m
3 x practice starts and some Psoas stretching

60m - 1st in 8.1h (pleased with that)
200m as anchor leg of a relay team - didn't feel
that great but who knows i have no idea of my
time.
5 x 20m start and accels - flat out
4 x 12 grandstand stair jumps

Christmas party and ate way too many carbs!
Feeling a bit sore lets see how i am tomorrow.

Monday Morning
12 Dips/7 Pullups/21 Pushups


Monday Evening - 7.30pm - Mild
Doncaster Masters
Warmup 500m slow jogging then 100m hard walk
3 sets of high knees/bum kicks/goosesteps
3 x strides 30/40/50m

100m - 13.4h then 15mins later
200m - 27.8h then 15mins later
300m - 47.6h - went easy first 200m but should
have really sat that one out and just done the
first 2 events.
I seem to have pulled up fairly well but surely
will be quite sore tomorrow. I definately have
lost some condition over the last month or so
but i expected that - should be all go from here

Sunday Evening - 5pm - Mild
Split Runs +
Warmup 500m slow jogging then 100m hard walk.
3 sets of high knees and bum kicks
3 x strides 60/70/80m

200m - 2mins - 200m (each at around 30-31s)

1`x 10 GHR holding 3kg medball
5 x 5sec hold crunches on Roman Chair
21 Air Squats

My Psoas does seem to have improved somewhat
but i still need to be careful for a while.


I'm planning on running a 200m at Doncaster on
Monday night and then a 60/200m on Wednesday
at Knox at this stage.


Saturday - Rest


Friday Morning
11 Dips/7 Pullups/21 Pushups


Friday Evening - 6pm - Mild
Split Run Session
Warmup 500m slow jogging the 100m hard walk.
3 sets of high knees and bum kicks
3 x strides 60/70/80m

300m - 30s - 150m (relaxed/fast relaxed)

1 x 10 GHR
21 Air Squats

The 300 was a little slower than i was doing
for these a while ago but i'm building back into
it.


Thursday Morning
11 Dips/20 Air Squats/6 Pullups/1x10 GHR/
22 Pushups

Wednesday Evening - 7pm - Cool/Mild
Knox Masters
Warmup 800m slow jogging pace then 100m
hard walk.
3 sets of high knees/bum kicks/goosesteps
5 x strides 30m out to about 50m
A little stretching in the lunge position
3 practice starts - 4pt

80m race - 1st in 10.51h (very little psoas pain
but could still feel it - not too bad)
I decided after that to include myself in the 65s
NOSP and just run around 300 or so kicking off
the bend.
65s NOSP - about 310m - kicked the bend and
sprinted home past everyone else in probably
about 47-49s.
10 sets of 12 stair jumps (about 12' stairs).

Very happy tonight considering i wasn't sure if
i would get through the 80m or not

Monday Morning
10 Dips/20 Air Squats/6 Pullups/1x8 GHR/
20 Pushups


Monday Evening - 7pm - Mild
Warmup/Buildup etc
400m slow jogging pace then 100m hard walk
3 sets of high knees and bum kicks
8 x strides 40/50/60/70/80/90/90/90 gradually
building speed and effort with the last two
quite quick but all of them relaxed.

It will be interesting to see how sore i am in the
morning.


Sunday Evening - 7pm - Mild
Easy Run
I decided on an easy 3km jog down around
the local lake and back to gently test things
out. A very slow 19:21 and although i was
well aware of some feeling of soreness all
seems to be ok so far. Building slowly.

Saturday Evening - 8pm - Mild
Just a warmup session.
600m slow jogging pace then 100m hard walk
3 sets of high knees and bum kicks
3 x strides 40/50/60m relaxed pace

Basically starting from scratch again and will
gradually build up the intensity one step at a
time - Watch this space!


Wednesday Evening
No improvement after a week or so of no exercise
(in fact probably more soreness and less range of
movement)so back to gradually increasing the
workouts again ????
Did a bit of gentle stuff at Masters last night.
Some warm up jogging then drills and a few strides
etc