Tuesday Evening - 7pm - Warm
Tempo Session
3 sets of high knees and bum kicks
8Dips/5DHPullups/19Pushups
3 x 20m strides

100+100+100+100+ (each around 19s)
100+100+100+100+
100+100+100+100 (+=30s)

1 x 10 GHR
A little later i will do 5mins of
various abs work with a medball.

Tomorrow night at Masters 100 and 200m
which one(s) will i do ???

Monday Lunchtime - Mild
Warmup a short slow jog followed by
3 sets of high knees and bum kicks
9Dips/5 Dead Hang Pullups/18Pushups
4 or 5 x 20m strides
3 x 10m Pushup starts
5 x 10m 3 Point starts
4 sets of Fast Running A's (12/16/24/30)
3 x 15 Box Jumps (18")
2 x 12 Sumo Deadlift High Pull w/20kg KB
5 mins of various Medball abs work
Cooldown a short jog to finish

Sunday Afternoon - 12.49pm - Very warm
Victorian Masters Championships - Box Hill

M45 60m - 2nd in 8.25
M45 200m - 4th in 29.73 ?
(these were electronically timed which has me
wondering about the 200 time??)

So both ends of the scale today! Quite pleased
with the 60m and that's the one i really wanted.
The 200m well i can't believe i ran that slowly!!
Kinda warm for me today but still. That's 2 secs
slower than i ran on Wednesday night - not sure
that i believe it.

Anyway there is always next year and i will be
gettting back to the required amount of short
speedwork and getting myself stronger.

Saturday Evening - 6.50pm - Mild
3 sets of high knees/bum kicks/goosesteps
and Running A's
A set each of dips/pullups/pushups

6 starts out to 10m - around 2min rests
(3rd/4th/5th start in a weighted jacket)

20 medball overhead throwdowns - 3kgs
10 x GHR w/3kg medball held to chest
Various hand to hand back and forth with
the medball.

Friday Evening
I decided that since i really have nothing
to lose at the moment, I would give something
a try that at least will give me more confidence.
Realistically i'm not in good enough form to
race at PB level right now. I have done no short
speed work for many weeks and my fast starts
are not with me. My plan for a couple of days
starting last night (Thursday) is to get myself at
least feeling strong and fast. To fire up my CNS
and arrive at Box Hill on Sunday feeling that i
could jump out of my skin!! If it doesn't work i
haven't really lost anything so -

Thursday Evening
Dips/Pullups/Pushups and 8 x GHR

Tonight (Friday)
3 sets of high knees/bum kicks/goosesteps
A sets of Dips/Pullups/Pushups/ 10 x GHR
holding a 3kg medicine ball/10 Burpees/
several sets of 30 fast Running A's/5 x starts
out to 10m/15 Air Squats

Tomorrow
Probably more starts and fast running A's

Sunday
Victorian Masters Championships
60m
200m
400H (maybe)

Wednesday Evening - 7pm - Humid
Knox Masters
Warmup 400m slow jogging followed by
3 sets of bum kicks/high knees/goosesteps
and Running A's
2 x 40m strides and a couple of practice
starts.
Didn't feel at all explosive tonight and my
starts showed just that. No short speed
work for quite some time and it sure does
show up!!

70m - 2nd in 9.44 (start crap and legs
sluggish)
200m - 2nd in 27.74 (same comments as
above but more)

I have the Vic Masters Champs on Sunday
and i need to freshen up in a hurry so i
guess it will be nothing but perhaps some
fast feet work on Friday night - we'll see!
I also now find that two of my events are
only 16mins apart (200m and 400H) so i'm
pretty sure one of them will have to go.

Monday Evening - 6pm - Mild
Tempo Session
Warmup 400m slow jogging then 200m
hard walk
3 sets of high knees/bum kicks/running A's
2 x strides 60/80m

4 x 300m (60s with 2min rests)

Cooldown 400m slow jogging then 100m
hard walk.

Friday Evening - 7.30pm - Warm
I had plans of a good solid session for
this evening but changed it. It was quite
a warm and tiring day at work and i just
didn't have much energy.
I did this instead -
Warmup 400m slow jogging then 100m
hard walk
3 sets of high knees and bum kicks
2 x strides 60/80m

1 x 160m @ around 95%

and that was it. My quads were quite sore
after the first of the strides - probably lacking
fluid i guess?
My aim is for a tempo session on Sunday.

Wednesday Evening - 7pm - Warm/Humid
Knox Masters
Warmup 400m slow jogging followed by
3 sets of bum kicks/high knees/goosesteps
3 x 40m strides and a few practice starts

Races
120m Hcp 3rd in 15.1 (-4m) 20mins later
300m 4th in 43.7

20mins later
3 x 400m (approx times 95/85/85)
These did not follow a strict plan and were
about 3 or 4mins apart.
Cooldown 400m slow jogging pace.

Monday Evening - 6pm - Cool
Tempo Session
Warmup 400m slow jogging then 100m
hard walk
3 sets of high knees and bum kicks
2 x strides 60/80m

4 x 300m (60s with 2min rests)

Cooldown 400m slow jogging then 100m
hard walk.
Getting Fitter!

Sunday Evening - 6.30pm - Cool
Split Run Session
Warmup 400m slow jogging then 100m
hard walk
3 sets of high knees and bum kicks
2 x strides 60/80m

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

Cooldown 400m slow jogging then 100m
hard walk.

Friday Evening - 7.30pm - Warm
Tempo Session
Warmup 400m slow jogging pace then 100m
hard walk
3 sets of bum kicks and high knees
2 x strides 60/80m

4 x 300m (each 60s with 2min rests)

Cooldown 400m slow jogging then 200m
hard walk.

Wednesday Evening - 7pm - Warm
Knox Masters
Warmup 500m slow jogging pace followed by
3 sets of high knees and bum kicks - forgot to
do the goosesteps!
3 x strides 30/40/50 and a couple of practice
starts etc.

400m Hcp (Trophy) - 1st (-31secs) in 1:34.6
so an actual time of 63.6 which i'm very happy
with at this stage. I ran my race just as i had
wanted going quickly for the first 50 then
maintaining a relaxed stride to the 200 where i
went for home. Knowing that there were a
couple of good 400 runners behind me helped
me to go early and stay strong.

Shortly after i got the severe lactic burn and
the nausea but lots of walking a a slow jog
helped with that.

Monday Evening - 7.30pm - Mild/Warm
Doncaster Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
2 x strides 40m
2 x practice starts out to 30m

80m - 3rd in 10.7
400m (age graded so 374m) - 61.6

The 400m was like running on my own as
the other competitors were on much bigger
hcps and way ahead for the whole race.
Not really happy with my performance.


I am entering the Victorian Masters Championships
which are on at the end of this month and i
have chosen 3 events which are all (at this stage)
on Sunday 29th in the afternoon.
400mH
200m
60m
and they are in that order!

Saturday Afternoon - 2.15 - Mild
Tempo Session
Warmup 400m slow jogging pace then 100m
hard walk
3 sets of high knees and bum kicks
2 x strides 60/80m

300++++300++++ (300's in 60s)
300++++300++++ (+ = 30s)

Cooldown 400m slow jogging pace then 100m
hard walk.

Will run at Doncaster on Monday night.

My aim now is to slowly build up my strength
training again -

Thursday Evening - 6.45pm - Indoors/Mild
2 sets of each done in a rotation style etc
5 dips
10 GHR
4 DH Pullups
20 Air Squats

Just a fairly light session to reaquaint myself.
Edit/Delete Message

Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
and Running A's
3 x strides 30/40/50m and a few starts etc

110m - 1st in 14.16
250m - 2nd in 36.38 (ran this one from the
300 start to the 50m mark and probably
could have attacked the first part of the
bend a bit harder)

3 x double grandstand step runs (27/30/30s
with rests of 40s/60s) This is a good guide
that shows me i need to do more fitness
work.

Monday Evening - 6pm - Warmish
Tempo Session
Warmup 400m slow jogging then 100m hard
walk.
3 sets of high knees and bum kicks
3 x strides 40/50/60m

4 x 300m (60s) - 2min rests

Cooldown 400m slow jogging then 100m hard
walk.


Saturday Afternoon 4.30pm - Mild
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks

3 x 300m fast relaxed with 2min rests

400m slow jogging followed by 100m hard walk
to cooldown.