Intervals tonight
jog 8 minutes
2 x (60 seconds, 2 minute jog/walk)
2 minutes extra jog
1 x (30 seconds HARD, 2 minute walk jog)
2 x (25 seconds HARD, 2 minute walk jog)
jog 8 minutes for cooldown
Great workout. Was FLYING on the 30 second and 25 second intervals. the 60 second intervals were more around 75-80% as a warmup to the harder stuff.
Cheers
Chris
Hello everyone,
I’m still around 
My wife and I had a baby girl. She is four months old now and gorgeous!
I have been doing weight circuits twice a week and a fair bit of cardio but no sprinting for quite a while.
Not sure if I am going to run comps anymore but I am going to try and keep up the training and stay fit.
Anyways hope everyone is doing well with their training, comps and everything else.
Cheers,
Chris
Tonight after work:
3 km easy run (took 17 minutes)
Temp is cold so I really bundled up (windchill minus 12C)
Felt good, didn’t go hard at all.
Weights tomorrow night upper body circuit
Cheers,
Chris
Nice to see you back old friend 
Thanks Malik,
I saw a few of your results on the masters site and it motivated me to get out running again!
Your results this year have been great!
I am going to gradually build up a good base before introducing any real intense speedwork.
Focus on fitness running wise and strength endurance in the weight room. No more 400 pound plus deadlifts, 270 pound bench or 350 pound squats for me. My body can’t take that abuse anymore with running in the picture as well.
when the weather warms up I’m going to include short and long hills and some light plyos.
Here is the schedule when the weather is warmer: The weights are low intensity circuits
Day 1 – Hills/Leg Weight circuit
Day 2 – Hike
Day 3 – Upper Body Circuit
Day 4 – Long run
Day 5 – Hike
Day 6 – Intervals/long hills
Day 7 – Rest
Day 1 –Hills/Leg weight circuit
2 x 3 x 50 meter (2 minutes recovery between reps, 4 minutes between sets)
3 x (adductor, abductor, leg press, extension, ham curl, back extension, seated calf, standing calf) no rest between sets, pure strength endurance work
Day 2 – Hike
3-5 km hike with wife and daughter
Day 3 – Upper Body Circuit
3 x (lat pull downs, rows, chest flies, bench press, lateral raise, shoulder press, bicep curl, triceps extension, abs) No rest between sets pure strength endurance work. (10 reps)
Day 4 – Long run
3-5 km run easy pace
Day 5 – Hike
3-5 km hike with wife and daughter
Day 6 – Intervals eventually turning into long hills
5 minute warmup jog, stretching
4 x (2 minutes jog, 30 seconds hard strides)
Day 7 – Rest
Not sure if I am going to compete at all this year but I might if the times are decent. Training is leaning more towards 200-400 versus 100-200.
Cheers,
Chris
Nice to see you have a plan in place. Maybe we can get together again once the weather warms up again.
Thanks for your kind words. I’m pleased with the way the indoor season has been going so far. A big factor has been the fact that we don’t have any snow on the ground :). I’ve been able to continue training on the track outdoors (yes even in -15c weather).
My focus has been to concentrate on speed during the winter, than build on that in the spring and summer so that I can run a decent 400. Time will tell if everything works out :).
Take care…
Is a sub 50 in your plan for this year?
That’s the plan, but I need to get my 200m down to at least 22.5 FAT or less this summer … hence the speed work.
I plan on running a 400m indoors at the end of the month to give me an idea of where I stand currently. Based on my 300m time this winter, I’m hoping to run low 51. If I can do that, then that should set me up for nicely for the spring when I transition to the “long” portion of CFTS program.
cool I think you have sub 50 this year man
Here is my workout tonight. Decided to do whole body instead of dividing it up into upper and lower.
weight circuit: (No rest between sets)
3 x (abductor, adductor, leg press, ham curl, extension, hyper, standing calf)
3 x (lat pulldowns, seated row, pec fly, bench press, lateral raise, shoulder press, bicep curl, tricep curl, ab crunch)
Workout felt great, didn’t go super heavy but it was intense. rep range was 10-12 with no rest.
Cheers,
Chris
5K hike today in the woods with the little one in the baby carrier. Good workout but the fresh air knocked me out. Time for a nap, running again tomorrow
Leg circuit last night
10 minutes on treadmill
3 x (abductor, adductor, leg press, ham curl, extension, hyper, standing calf, seated calf)
I stubbed my toe really bad running to answer the phone on Sunday. Little toe is black and blue and I can’t really move it. That said I can still walk and will probably try running on it later this week.
Overall I am feeling good. Weight circuits have been hard but very rewarding.
Cheers,
Chris
Saturday
weight circuit (upper) and treadmill
10 minutes on treadmill with 1.0 incline and 5.5mph jogging with 10-12mph 60 second intervals.
Then:
3 x (lat pulldowns, seated row, pec fly, bench press, lateral raise, shoulder press, bicep curl, tricep curl, ab crunch) NO rest between sets.
Sunday:
8 minutes jog on treadmill
Then:
3 x (abductor, adductor, leg press, ham curl, extension, hyper, standing calf, seated calf)
NO rest between sets.
10 minutes on treadmill at 5 mph jog
3 x (abductor, adductor, leg press, ham curl, extension, hyper, standing calf, seated calf)
2 sets deadlifts.
Took it easy tonight, more of a recovery workout. Still too chilly for me to run outside but it’ll warm up soon
10 minutes on treadmill 5.5 mph warmup
2 x 3 x 15 (hanging leg raise, weighted hypers, situps)
4 x (pulldowns, rows, flies, bench, lateral raises, shoulder press, curls, extensions, weighted crunch)
Good workout but was fairly tired today. I am on call and had 3 calls from 11:00pm to 1:40am. Really disrupted my sleep.
Cheers,
Chris
Been real busy with work but managed a good series of workouts this weekend
sat - 5 Km hike with the baby in the carrier and Lorie
Sunday - warmup 8 minutes on treadmill with 1.0 incline and 5.5mph jogging
Workout
3 x (abductor, adductor, leg press, ham curl, extension, hyper, standing calf, seated calf)
3 x (lat pulldowns, seated row, pec fly, bench press, lateral raise, shoulder press, bicep curl, tricep curl, ab crunch) NO rest between sets.
went really hard on the circuits and nearly threw up at the end. Was really good though
After that went for another 5K hike with the little one in the baby carrier and Lorie
Hi guys,
Been busy with work but have manged to get a few workouts in.
Last night I ran a 3K fartlek and it felt AWESOME.
jog 2 minutes, sprint 15 seconds (accel and then hit top speed and cruise)
Ran the 3K fartlek in ~15 minutes which I thought was pretty decent.
Weight is down to 193 and the weight circuits are doing wonders for my endurance.
Cheers,
Chris
Have gotten a couple of decent fartlek runs in (jog two minutes, sprint 30 seconds) and a couple of good 3K runs in.
Haven’t touched a weight in about 3 weeks (too busy at work)
Feel pretty decent though…Going to do another workout tomorrow with a forum member from here and his buddy. I am looking forward to getting on the track again
Cheers
Chris
Good workout today on the track
2 km jog
3 x 100 strides
5 x 300 with 100 meter walk recovery
2 x 200 150 meter walk recovery
2 km jog
felt pretty good but it was the first workout on the track in about a year so I didnt go too crazy
Cheers,
Chris
weights today
Weights (no rest between)
15 minutes on treadmill
3 x (pulldowns, rows)
3 x (bench, flies)
3 x (lateral raise, shoulder press)
3 x (tricep extension, bicep curl)
3 x (hypers and situps)
5 minute cooldown on treadmill
Have a bit of lower body DOMS from the track work yesterday but feel surprisingly good.
Weights felt great today. I am feeling in pretty good shape.
Cheers
chris
Hi guys,
I am still alive and kicking Been doing lots of circuits, core work and intervals. Not really planning to compete indoor this year but might run a little outdoor this summer.
Program so far has been the following:
Intervals - 5 x 300 (~45-50 second pace) 100 meter walk in between
circuits - pushups, situps, chins, floppy fish x 4 or weight circuit at the gym
3K interval run with 30 second sprints at ~70%
stair running/bounding or short hill accels
Feel pretty good, strength endurance is through the roof. BW is right around 198 pounds
No real goals for times just want to feel fit and fast. Will do time trials later this year to see where I am speed wise for 60/200/300
Cheers,
Chris