Tue 20th Jan
250m 32.17 20min 200m 25.07
Not sure how I feel about those times. Was hoping to run sub 32 for the 250 and the 200 a little disappointing. It was very cold so that may account for a tenth or two.
SE1: Summary
300m 7’ 300m DNS injured
300m (43.0) 10’ 300m (42.5)
300m (39.02) 12’ 250m (32.48) - rolling start
250m (31.43) 15’ 250m (DNS) - rolling start
250m (32.14) 20’ 250m (32.47) - standing start
250m (32.17) 20’ 200m (25.07) - Standing start
Wed 21st Jan
Sumo DL 5@100kg; 3x3@125kg 3’ rec
Pull ups 4x5@bwt 3’ rec
Stability ball single leg curl 3x5 each leg 3’ rec
Military press 10, 8, 5 @ 28kg 1’ rec
Stability ball crunch 10, 8, 6 1’ rec
45* back extension 10, 8, 8 3" hold 1’ rec
Took things a bit easy on the DL as i’ve had probs recently but I defo think I suit sumo better so will progress gradually on this.
Haven’t done military press for ages so just guessed the weight and did what i could. Will add more weight and take longer rest next time though.
On the whold was quite pleased. I’ve been lacking a bit of motivation in the gym of late but I finally feel like i’m getting my Mojo back 
Thur 22nd jan
4x15m accelerations from push up postion followed by 4x fly 30’s
felt really flat after weights on wed but I guess that is to be expected initially. Was 0.13 off my 2008 pb which i did in august so can’t really complain.
Fri 23rd Jan
Cleans 3x3x80kg 3’ rec
BB Bench Press 10@70kg, 5@75kg, 5@70kg 3’ rec
Seated Row 3x6x67kg 3’ rec
Got the weight wrong on the first set of bench press. I havn’t done it since last march so wasn’t sure what I could handle so really suprised myself getting 10 out at 70kg. Will go for 77.5 nxt session and keep the reps low.
I also intended to do squats but I couldn’t get on the squat frame, (actually, thinking about it I should’ve just done DL but it was friday afternoon after work and my mind was probably on going home).
Sun 25th Jan
500m 82.2 30min rec 450m 75.9
SE2 Summary
07/12/08 600m 1:57.3 12’ 600m 1:55.3
28/12/08 600m 1:44.9 20’ 500m 89.2
25/01/09 500m 82.2 30’ 450m 75.9
I haven’t done all the SE2 sessions as i’ve been concentrating on the SE1 but occasionally drop in with the 400m boyz and I must say I hate them with avengence (the runs that is…not the 400m runners ! ), still i’m sure it will benefit me when i run the 4
Mon 26 Jan
Sumo DL - 3x3x130kg 3’ rec
Pull Ups - 6, 6, 4 @ bwt 3’ rec
Military Press - 10, 10, 5 @ 32kg 2’ rec
Stability ball crunch - 12, 6, 6 1’ rec
Tue 27 Jan
250m 31.83 - (25min rec) - 200m 24.68
SE 1 Summary:
14 dec: 300 - 43.0 (10min) 300 - 42.5
21 dec: 300 - 39.02 (12min) 250 - 32.48 [rolling start]
4 Jan: 250 - 31.43 (15min) 250 - DNS [rolling start]
8 Jan: 250 - 32.14 (20min) 250 - 32.47
20 Jan: 250 - 32.17 (20min) 200 - 25.07
27 jan: 250 - 31.83 (25min) 200 - 24.68
Thur 29th Jan
2x10x100m 50m walk between runs then 10 sit ups before each run.
Runs were really relaed as the track was a bit icy.
Core/Balance
Sat 31st Jan
Really pushed for time but wanted to make sure did something hence -
Bench press 7@77.5kg + 5@77.5kg 3min rec
Seated Row 2x6@72kg
Sun 1st Feb
200m 24.36 (30min) 200 24.37
SE 1 Summary
14 dec: 300 - 43.0 (10min) 300 - 42.5
21 dec: 300 - 39.02 (12min) 250 - 32.48 [rolling start]
4 Jan: 250 - 31.43 (15min) 250 - DNS [rolling start]
8 Jan: 250 - 32.14 (20min) 250 - 32.47
20 Jan: 250 - 32.17 (20min) 200 - 25.07
27 jan: 250 - 31.83 (25min) 200 - 24.68
1st feb: 200 - 24.36 (30min) 200 - 24.37
Mon 2nd Feb
Tempo on treadmill 45sec @ 18kph followed by 45sec walk @ 5kph. Did this for 20mins.
Tue 3rd Feb
Track snowed over but someone had cleared about 40m so managed to do a few accelerations then did some circuits afterwards.
Sat 7th Feb
Comp; MCAA indoor champs - 200m lane 3 24.39sec
Sun 8th Feb60m 7.59sec
200 felt horrible! just never really got into my stride. I’ve always been a bit hit and miss indoors ovwer the 200. really struggle coming down off the banked curve and didn’t really feel that tired afterwards.
60m was a bit better similar time to this stage last season despite the fact that this was my first race. At this point last year i’d run 7.55 but crucially i’d had 5 races. So if the weather improves i’m fairly optomistic of shaving a couple of tenths off for the British masters Champs in 6/7th march.
Mon 9th Feb
Upper body weights Pull Ups - 8; 7; 4 @ bodyweight 3min recs.
BB Bench press 4@80kg; 3@80kg; 2@80kg 3min recs.
Seated Rowing 3x6@72kg 2min rec
Power-Plate press ups
Seated military press (smith machine) 2x8@30kg, 1x5@30kg 2min recs
Tue 10th Feb(indoor tennis coutrs) Managed to do some MB accelerations and some single leg speed hops followed by Sumo deadlift 3x3@140kg 3min rec.
Thur 12th FebUpper body weights
Pull ups 3@Bwt +10kg; 4@7.5kg; 3@7.5kg
BB Bench Press 1@90kg; 2@87.5kg; 1@85kg
Military Press 2x8@30kg; 1x6@30kg.
Sun 15th Feb2x150m 35min rec
1). no time (incorrect start position doh! :o
2). 17.79sec
Been a bit of a mess last couple of weeks with the track being out of action because of snow but i’ve tried to do the best I could in the situation. In some respects it may not have been a bad thing because it’s got me focussed again on my weights which have been very hit and miss of late.
Got British masters indoor champs in 3wks so hopefully the weather will be kind and i can fire things up a little and get some serious speed work done.
Mon 16th Feb
Upper Body Weights:
Pull ups - 8; 8; 5 @ bodyweight 3’ recs
BB bench press - 2x5@80kg; 1x3@80kg
Seated Rowing - 2x8@72kg; 1x6@72kg
Tue 17th Feb
Accelerations - 3x20m falling start
3x30m from blocks
Timed 40m (5.67); 60m (7.88)
BB Deadlift - 2x5@130kg 3min recs
felt a bit useless tonight, times refected that! Been reading the “structure of training for speed” a lot and really trying to get my head around CNS fatigue so i’m trying to do some weights after my speed sessions to allow sufficient recovery.
Thur 19theFeb
Flying 30’s 5min recs
BB Deadlift 3x3@140kg.
Was pleased with the flys, much better than previous time did them (3.30 01/22/09).
Got a race on sunday so just gonna do a light tempo session on the treadmill and have a stretch & jacuzzi today.
Sun 22nd Feb
Competition:Indoors
60m 7.57sec
200m 24.06sec
A step in the right direction from meet 2wks ago. Took a couple of 100ths off the 60 which was a bit of a disappointment as it felt a lot better, although a couple of people said that i slowed down before the line. 200 was a lot better 0.3 faster than last race and i’m now just over a 10th off last seasons best which is pretty good with how much training i’ve missed over the winter. Got a very sore achilles which isn’t helping matters but got a massage on friday so hopefully will ease things off a little and i’ve got the British Masters Champs in a fortnight so just need to get a few more quality speed sessions in if the weather holds out, and hopefully pull something out of the bag (sub 7.5/24!!).
Tue 24th Feb:
3x10m accelertaions from prone position
3x20m from blocks
150m 17.96sec 25min 120m 14.55sec
Deadlift - 2x2@150kg + 1x1@ 150kg
SE 1 Summary
14 dec: 300 - 43.0 (10min) 300 - 42.5
21 dec: 300 - 39.02 (12min) 250 - 32.48 [rolling start]
4 Jan: 250 - 31.43 (15min) 250 - DNS [rolling start]
8 Jan: 250 - 32.14 (20min) 250 - 32.47
20 Jan: 250 - 32.17 (20min) 200 - 25.07
27 jan: 250 - 31.83 (25min) 200 - 24.68
1 feb: 200 - 24.36 (30min) 200 - 24.37
8 Feb: Competition 200m 24.39 (indoors)
15 feb: 150m - No time (30min) 150m 17.79
22 Feb: Competition 200m 24.06 (indoor)
24 feb: 150m - 17.96 (25min) 120m 14.55
Wed 25th Feb:
Woke up and achilles was incredibly sore. I was limping around all morning. Managed to get 5mins ultra sound which eased things up a bit. Bit P*ssed off with major comp on 6th march. 
Fri 27th Feb:
Had physio today, felt pretty good afterwards but i’m gonna lay off training and just see if i can get to the meet pain free.
Sun 1st march:
Went down to the track today and did some very light jogging and some hop to stabilizations jumps to work on eccentric strength. Did a crafty stride but felt quite restricted so decided not to ride my luck.
Didn’t do much last week. Achilles still stopping me from sprinting. Physio seems to have helped quite a bit. Went to the track yesterday and managed a couple of warm up laps ok and found out I could do some knee lift drills ok so gonna make sure I keep working on them to keep the nervous system primed. I’m also going to try the MB squat throw landing on a HJ bed as in the GPP video. I tried a mini standing LJ at home and it seemed ok. In the gym i’m just getting back to basics doing plenty of chins & dips, keeping my core strong and also did some single leg squats on the Power-Plate on Friday and my glutes are still sore today! Has anyone else used the Power-Plate? Opinions?
Well it’s 4 weeks since my achilles got really bad but i’m pleased to announce that I’M BACK!!! 
Have had a few treatments with a company called physiopod UK ltd. The treatment involves something called deep oscillation.
Here’s what the website says it does.
DEEP OSCILLATION is characterized by an intermittent electrostatic field which is built up between the hands of the therapist (or the hand applicator) and the tissue of the patient. The patient’s tissue is electrostatically attracted and released again according to the selected frequency. This will trigger a unique, deeply penetrating and lasting resonance vibration (DEEP OSCILLATION) of the treated tissue area.
I had three treatments over three weeks and from barely being able to walk without limping I am preparing to race this weekend just 4 wks later so i’m pretty impressed. From my recollection chronic achilles problems can be a right bugger to get rid of often taking several weeks or even months. So to say i’m pleased is an understatement.
training wise i’ve managed to maintain a good degree of fitness in the gym and have been able to do some light tempo work. Last week
was the first time I dared to put my spikes on and got no reaction the next day.
Thur 19th March:
Accelerations 5 x 20m
200m 2min rec 200m - did them nice and relaxed in 27sec. Thought it best not to push my luck doing a 2nd set.
Sun 22nd march:
Hills: 6 x 60m 5-7min recs.
Timed the runs to make sure I was putting some effort in. Felt a bit rusty to begin with but got into it by the end. Ran last one with another athlete. (10.12sec, 10.14, 10.08, 10.25, 10.01, 9.95)
Tue 24th march:
Accelerations as part of warm up then
60m (7.57sec); 80m (9.88sec); 120m (14.64sec)
Had a good tailwind but it was rather cold. 120 was only a 10th slower than I ran before my achilles problems so am fairly pleased with the time.
Planning on racing at the weekend. Think I need a little bit more work on my start/acceleration so i’ll probably do the 200 and if the weather is ok might even have a dabble over the 4 :eek:
Thur 26th March
Accelerations 6 x 15m from press up
2 x 150m 25min rec
Sun 29th march:
Competition -
100m 12.2 / 200m 24.4
First outdoor race of the season and more importantly my first since achilles problems. thankfully I was able to run without any pain and have not had any issues on waking today.
The runs themselves were pretty much as expected considering the amount of training i’ve missed.
Got a pretty ropey start in the 100 then got too tense playing catch-up.
The 2 felt a lot better, I ran a good strong bend then really just concentrated on pumping my arms on the home straight.
I feel quite strong at the moment but lacking a bit of speed.
Having checked my season opener from last year i’m quite encouraged because I ran the same time in the 200 in simialr conditions yet went on to run 23.4 later in the season.
Tue 31st March:
4x fly 60’s 7-10min recs
Thur 2nd April:
2 x (2x80m) Walk back btw runs & 10min btw sets.
Fri 3rd April:
Feeling a bit battered today so just gonna have a stretch and gentle jog to loosen up ready for race on Sunday.
Well! as it turned out my fatigue on Friday was not down to training. My 4yr old kindly passed on his cold to me (how very kind of him) so I was not able to compete on Sunday. However the silver lining was that some of my athletes performed very well showing that the CFTS is paying dividends.
Conditions were ok with an unusually warm day for early April however there was a moderate headwind on the home straight.
Athlete A). ran 49.9 400m his first sub 50 for 3 seasons
Athlete B). = pb in 400m hdls 56.7 however this is over new height. he also had first ever 6m long jump.
Athlete c). 3rd fastest 400m hdls and fastest season opener by 2sec.
Athlete d). Started training with me late last summer and competed once over 400m in 56.6 so far this season he has run 54.7 and on sunday 54.2. he had a very lazy back straight so has much more to come.
Tue 7th Apr
Tempo: 3x6x100m 50m walk btw reps & 100m walk btw sets.
Runs were between 16.5 and 17.5sec
Thur 9th Apr
4x30m falling starts 3min btw runs +
250m 32.0 (ht) 25min rec 200m 24.8 (ht)
Not my best ever session! I don’t know if it were just the miserable grey sky’s but I felt like i had zilch energy. However i have been very inconsistent with my weight training and I think it’s begining to show cus I just don’t feel very strong at the moment maybe I need to have a sit down and work out my shcedule?
Haven’t posted for a while cus I got a bit fed up of injuries/ilness however thing seem to be on the up.
Sun 12th Apr:
Fly 30’s: 1) 3.39 2) 3.35 3) 3.34 4) 3.30 5) 3.25 6) 3.30
Tue 21st Apr:
200 - 24.41 25min 200m 24.64
Thur 23rd Apr:
Accelerations + 4x60m 10min recs
Sun 26th Apr:
Accelerations + 200 - 24.03 30min 150 - 17.90
Tue 28th Apr:
Fly 30’s
Thur 30th Apr:
5x30m from blocks + 1 x 120m not timed
Sat 2nd May
Competition:
100m 11.6sec wind +1.6m/s
Did the guest 100m at the Midland mens league and really chuffed with the time. I didn’t think i was in shape to run that time. Had a really good start and felt my acceleration was good but felt a little tense mid race. I only ran 11.5 last season and considering i’ve probably missed 10weeks training on & off with injury i’m very pleased with the result.
I haven’t felt strong at all recently so i’ve gone back in the gym and have been doing power cleans & squats and I don’t know if a couple of weeks lifting is really enough to make a significant difference but I do feel stronger.
Weights:
11th apr: BB sq - 10@80k, 2x10@90k
Leg extn - 10@50, 10@60, 9@60
Cable hip extension - 2x10 each leg
20th apr: Hang cleans - 8@40k, 6@50k, 4@60k
BB Sq - 5@100k, 5@110k, 5@120k
Leg Extn - 3x5@70k
24th Apr: Power clean - 3x6@60k
BB Sq - 5@100k, 4x3@120k
27th Apr: Power Clean - 5@60, 4@70, 3@75, 2@80, 1@85
BB Sq - 3x3@130
Leg Extn - 5@75, 5@80, 5@85
4th May:
Power cleans - 6@60, 4@65, 3@70, 2@75, 1@80
BB Sq - 3x4@125
I’m also doing some uppewr body work, usually weighted dips/pull ups and plenty of core but I really need to purched the strength downloads off the site to get a better understanding of how to put it all together, however will have to wait until the pound improves against the dollar.
Got the Nottinghamshire county championships this weekend so fingers crossed I can take another 10th off the hundred and will be interestin to see where my 2 is at.