Auto Reg rating
+4
am
Conditioning
Rower
7 x 3min on 1 min rec
pm
abs
Bench
3 min rec
55 x 3, 62 x 3, 70 x 7
S/set with 90 sec between sets
1 arm db row 5s x 8r x 35db
Incline DB press 5s x 8r x 25db
stretch
Rating
8
Auto Reg rating
+4
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Races
100m @ 15.24 - 0.8 
felt damn stronger than that and at the time they said the wind gauge wasn’t working and didn’t have a reading. That would make sense as a guy in my race last and this week ran 14.13 -2.7 then this week 14.33 -0.8 Regardless it is still absolute shit!!!
1 hour
200m @ 30.91 - 2.3
45 mins
60m @ 9.36 NWI
Squats
3 min rec
warmup 5r x 75
work
3s x 8r x 110
Glute bridge
2 min rec
1s x 8r x 80, 4s x 8r x 90
stretch
Rating
?
Auto Reg rating
+4
abs
Military press
3 min rec
35 x 3, 40 x 3, 45 x 5
S/set with 90 sec between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
L Tempo :eek:
Stretch
Rating
9
desperate times call for desperate measures. Over the past 8 months I have been reluctant to run consecutive days due to injury concerns but thought what the heck it can’t get worse, I’ll give that a go. Although I didn’t push it (approx 70%) it was all fine.
Auto Reg rating
+4
Track
2 x 10m 3 point walkback rec
2 x 20m 3 point 2 min rec
2 x 30m 3 point 3 min rec
2 x flying 30’s 5 min rec
150m 3 point 15 minute rec
120m 3 point
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Running A’s
4 x 30m 1 min rec
abs
stretch
Rating
9.9
while maybe not the greatest ever session it was pretty good and most importantly 3 consecutive days running 
The irony of this situation is that I actually feel great physically :rolleyes:
Auto Reg rating
+4
Track
2 x 10m blocks walkback rec
2 x 20m blocks 2 min rec
2 x 30m blocks 3 min rec
2 x 40m blocks 4 min rec
2 x 50m blocks 5 min rc
3 x flying 30m 6 min rec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Squats
2/3 min rec
warmup 5r x 75
110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,
RDL
3 min rec
5s x 5r X 90
abs & stretch
Rating
8
Auto Reg rating
+4
am
abs
Bench
3 min rec
60 x 5, 67 x 3, 75 x 4
S/set with 90 sec between sets
1 arm db row 5s x 8r x 35db
Incline DB press 5s x 8r x 25db
pm
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
Rating
8
well that’s a full week running and it went better than I had expected. The only issues were last night when my L calf got a tad tired near the end and my R wee glute a bit sore but nothing major.
Auto Reg rating
+2
Races
200m @ 29.9 HT NWI
1 hour
100m @ 14.6 HT NWI
45 mins
400m @ 68.89
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Deads
warmup 5r x 80
110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3
Glute bridge
2 min rec
5s x 8r x 90
abs & stretch
Rating
8.5
I am now at the I don’t really give a fuck stage. :rolleyes: and am just viewing it all as keeping fit and a bit of socialising.
To the best of my knowledge today was the first ever time they turned the 100 & 200 round due to the wind hence no readings and HT. From LJ it looks like the gusts were from 1.0 to 7.8 with most readings around 4.5-5. Had no intention of running a 400m at all this season but what the hell. Was the first time in 8 months I had run past 200m so took it pretty easy and just tried to stay relaxed. Can’t recall when I last did Deads, certainly 2+ years ago.
Auto Reg rating
+2
abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L Tempo
Stretch
Rating
8
Auto Reg rating
+4
am
Military press
3 min rec
37 x 5, 42 x 3, 47 x 3
S/set with 90 sec between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
pm
Conditioning
2700m* @ 14.11.48
abs
Stretch
Rating
8.5
- on grass track done as 300m then 1 min walk recovery and start from when that ends so next 6 reps ranged between about 305m and 315m.
Hey
I did my 1st 800m Yest in about 11yrs, 2nd time on a 400m oval in maybe 5yrs.
My pacing was way out - felt like a 57sec 1st lap, was only 61sec then a 65 or 66sec last lap. Didn’t felt like i slowed that much at all. I might be fit, but lacking Track speed completely and pacing as a result.
1st races always suck, but, so long as you learn from them on what aspects of your training you need to do all is good.
that’s still not a bad time all things considered. When is your next race?
Wed 3 Nov
Auto Reg rating
-2
Track
3 x 10m 3 point walkback rec
3 x 20m 3 point 2 min rec
3 x 30m 3 point 3 min rec
3 x 40m 3 point 4 min rec
3 x 50m 3 point 5 min rc
Squats
3 min rec
warmup 5r x 80
4s x 5r x 110
RDL
2 min rec
4s x 5r X 70
abs & stretch
Rating
5
top of achilles (just below calf) has been a bit tight after Monday but was 100% fine throughout until on last rep felt a twinge at about 40m in left lower calf. May have been just a cramp …or not. Oh well … I am actually past investing too much emotional energy. It is what it is. :rolleyes:
Auto Reg rating
+2
am
Conditioning
Rower
7 x 3min on 1 min rec
abs
pm
S/set with 90 sec between sets
1 arm db row 5s x 8r x 37db
Incline DB press 5s x 5r x 27db
stretch
Rating
7
calf more than cramp, injured but oh well. :rolleyes: Irony is that I was feeling good and had decided how I would structure weeks. I realised Monday was a mistake and wasn’t to do it or similar again.
I’m not sure pure speed works well with you? Age?
Would contemplate easy low Hr runs, easy tempo and SE. Consider even a 100m takes 15s n that’s about 10s of SE just there.
John - the long run causing lower leg pain tells me 90% chance of the following cause - SHOES.
Every time myself or a client gets a lower legs pain, 1st thing i look for is their Shoe. 99% of the time, the shoes are “flat”
Esp if we are talking joggers - if you ran nearly 3k in spikes, well… ouch…
The joggers foam, the cushion, the develop Wrinkles - once the wrinkles reach the Material of the shoe, they are Useless for training. The stability of the shoe is gone and the stabilizers of your legs get overused, leading to injury.
As for SE - i would consider buying some Running Flats - Due to less Foam, they last Less km’s.
There is always something that causes injury, pain or whatnot. If your shoes are good in good nick, perhaps you need a different shoe? - i would also look at the stabilizers of your lower legs, increase strength in them, foam roll them, massage.
Similar thoughts but I actually think its the longer continuous type sessions (like Monday :rolleyes:) that are the issue. Wednesday’s injury was a direct result of Monday but every rep on Wed had been fine till the last one. I was sore / tight in the same place as I have previously had on 10-30min runs, something till now I hadn’t encountered in 8+ months and my sessions the last couple of weeks were actually going extremely well. MUCH better than I expected. If that hadn’t been the case I would never have attempted a 400m last Saturday or Monday’s session. I was (and will when I get right) going to do SE on Monday
W1 5 x 100
W2 4 x 120
W3 3 x 150
The last week I have actually had a major mind shift and decided to just view racing as a training / social day, enjoy them for that, and the times are what they are.
The weather isn’t meant to be nice tomorrow anyway and I have a wedding which means I can’t race the following week so I’ll do some hill work which seems to clear my leg issues up and see how it goes then when it is right start back.
Auto Reg rating
+2
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m walkback rec
5 x 15 sec 7 1/2 min rec
Deads
warmup 5r x 80
4s x 5r 110
Glute bridge
2 min rec
4s x 5r x 80
abs & stretch
Rating
9.5
Calf definitely coming right and while not ready to race it was fine during this. It got a bit tired the last couple of reps but certainly wasn’t aggravated 
Auto Reg rating
+2
warmup
abs
Conditioning
Rower
7 x 3min on 1 min rec
stretch
Rating
7
was going to do hurdles but just as I was setting them up C rang as her truck had blown up with the horse float on the back with 2 horses in it 
… that took precedence 
Oups !! I hope nobody got hurt!
no issues in that department, the engine is pretty sick though. :o
Mon 8 Nov
Auto Reg rating
+4
am
Military press
3 min rec
bar x 5, 25 x 5, 30 x 5
S/set with 90 sec between reps[/i]
Chins 5s x 8r
Dips + 5kg 5s x 8r
abs
pm
warmup only
Stretch
Massage
Rating
7
Auto Reg rating
0
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m walkback rec
4 x 20 sec 9 min rec
Squats
3 min rec
85 x 5
95 x 5
110 x 10
S/set with 90 sec between reps
GM 5s x 10r x 70
Bulgarian split squat 5s x 10r x 12db
abs
stretch
Rating
7
calf really improving but still not quite right. Have another massage tomorrow
DAMN it was hot! Actually felt a bit queasy :o