That’s what I thought. I would keep in mind Option 2 though for the exact reasons you mention above. See how it goes, as you said. 
Both options have a distinct disadvantage in that they include training on Friday which can sometimes be quite tough. It may well be I end up doing something very similar to what I have done (and was seeing my times drop pre Christmas) which is
GPP (12 weeks)
Saturday Hills then Short Speed, med ball, plyos & weights
Sunday Conditioning
Monday SE 1 or 2 (L-S), med ball, plyos
Tuesday rest
Wednesday Hills then Short Speed, med ball, plyos & weights
Thursday Conditioning
Friday Rest
Week 4 lower volume and intensity with a 300m TT on Wednesday.
SPP (16 weeks)
Saturday Short Speed, med ball, plyos & weights
Sunday Conditioning
Monday SE 2 (L-S), med ball, plyos
Tuesday rest
Wednesday SE 1 (S-L), med ball, plyos & weights
Thursday Conditioning
Friday Rest
Week 4 lower volume and intensity with a 300m TT on Wednesday.
Still thinking……………… :rolleyes:
Auto Reg rating
0
Conditioning
20 min jog & L + S tempo
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
7.5
no way I could back up with an SE session
Auto Reg rating
+2
Grass
1 x 10m walkback
1 x 20m 2 mins rec
1 x 30m 3 mins rec
1 x EFE 5 min rec
2s x 150+150 walkback / 20 mins rec
stretch
Rating
8
John - I have some suggestions - will email you later when i got more time.
cool much appreciated, I’ll email you my ‘workings’. :rolleyes:
At this stage most likely is
12 weeks
Saturday Accel on Hills, med ball, plyos & lower weights
Sunday Conditioning
Monday SE2 (L-S), med ball, plyos, upper weights
Tuesday rest
Wednesday SE 1 (S-L), med ball, plyos & weights
Thursday Conditioning & upper weights
Friday Rest
Week 4 lower volume and intensity
16 weeks
Saturday Short Speed, med ball, plyos & weights
Sunday Conditioning
Monday SE 2 (L-S), med ball, plyos
Tuesday rest
Wednesday SE 1 (S-L), med ball, plyos & weights
Thursday Conditioning
Friday Rest
Week 4 lower volume and intensity
The SE1 & SE2 progressing throughout on a continuum rather than any sort of restart.
Auto Reg rating
+2
Race
400 @ 67.85 :eek:
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Squats
3 min rec
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
3s x 5r x 72, 1s x 4r
abs
stretch
Rating
8.5
How can my slowest ever 400m be part of an 8.5 rated session 
Well for starters it was 6.30pm which isn’t prime time for me to train / race considering I am definitely a morning person (11am would be ideal), plus the conditions weren’t great, around 12-14 deg C (53.6-57.2 F) and a decent headwind along back straight. The 100m 45 mins earlier were +5 to 6 and it picked up a bit after that. I also achieved my race goal which was to stay relaxed which I did. Most importantly I am starting to actually feel healthier all the time (that stuffs it then :p) and feel that I will actually be in a place to build on things over winter rather than simply getting healthy which has often been the case.
Auto Reg rating
+2
S/set with 60 sec between reps
Military press 5s x 8r x 37
Pull ups 5s x 8r
Dips 5s x 8r
Conditioning
20 min jog & L + S tempo
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
8.5
Auto Reg rating
0
Grass
1 x 10m walkback
1 x 20m 2 mins rec
1 x 30m 3 mins rec
1 x EFE 5 min rec
2s x 180+120 walkback / 25 mins rec
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
abs
stretch
Rating
8
Auto Reg rating
+2
Track
3 x 10m walkback
3 x 20m 2 mins rec
3 x 30m 3 mins rec
3 x 40m 4 min rec
3 x flying 30 8 min rec
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Squats
3 min rec
5 x 70
8 x 85, 6 x 97, 4 x 105, 3 x 110, 2 x 117, 1 x 122, 8 x 105
S/set with 60 sec between reps
Incline DB press 5s x 8r x 27db
GM 5s x 8r x 70
1 arm db row 5s x 8r x 37db
abs
stretch
Rating
7.5
Auto Reg rating
+4
Conditioning
20 min jog & 3 x 3 x 300 tempo
abs
stretch
Massage
Rating
8
trained at 6am.
What time do you get up, John? How long before you start training?
Usually I wake about 5.45 but today was 4.30 (was 3.20 yesterday :rolleyes:) got up at 5.30 as one of my rules is not to get up before then.
6 am training isn’t that common but I am flat out at work and could only get a massage at 1pm today and never like to train later the same day. This allowed me to stay and work till 7.30pm.
Auto Reg rating
0
Conditioning
20 min jog & L tempo
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
7
You are a machine John!
You really are !! Do you feel awake when you get up so early? Or are you cursing life while doing it? 
Maybe I’m trying to ‘beat youth’, but sometimes I wish the day came when I would need less sleep, to get more things done. :rolleyes: Were you always like this? :eek:
I’m not a machine at all, I just think I am and at times act like I am …well when I’m not being a shitty prick which was about 3x in the past week. :mad:
Firstly waking at those real early times isn’t by choice and is not something I enjoy, it is stress related due to all the things I have to sort out. I have a 30 minute relaxation audio that I set up beside my bed so if I do wake up I listen to that which helps as otherwise my mind races which drains me. Listening to the audio and even dozing afterwards helps.
Secondly I am usually asleep between 10.15-10.30 so waking at 5.45 ish is 7-7 1/2 hours which isn’t out of the ordinary. Being up after 11pm really knocks me. I went for a period of about 18 months a few years ago where I averaged about 5 1/2 hours, :o that was when I set up the not up before 5.30am rule.
Wednesday (3.20am) was fine, Thursday (4.20) I felt great and that was after I had done work at home from around 9-10.30pm the night before.
Generally I take pretty good care of myself which helps too and I don’t crash and burn so much. I was quite tired last night (Friday) though but I had a good 7 hours sleep (helps as I sorted heaps out at work Thursday & Friday) and will chill a bit today so expect to firing on all cylinders tomorrow
I have always been a morning person and when I was younger and playing competitive golf would routinely play 36 hole in a day tournaments on 6 hours sleep without any issues.
Planning post season just about complete and major thanks to Boldwarrior!
Auto Reg rating
+6 
8.5 hours sleep till 6.50am
Races
100m @ 14.57 -0.4
30 mins
200m @ 29.52 +1.2 best time for 2 years
20 mins
60m 8.97 -0.3 SB by 0.27
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
20 min block, Squats
70 x 5
100 x 8, 8, 7, 8, 8, 6 = 45
15 min block, Military Press
40 x 6, 5, 5, 4, 4, 3, 3, 4 = 34
15 min block
Pull ups BW x 10, 8, 9, 8, 7 = 42
Glute Bridge 80 x 10, 10, 10, 10 = 50
Dips BW x 10, 10, 10, 9, 8* = 47
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
9.5
absolutely stunning morning, high teens C and sunny with minimal wind. Felt great and will actually see how next week goes as racing on a Sunday again and it might be that I makes Saturday a rest day when not racing :eek: The reason being that it gives me a day to recoup from a busy week. Means I have to do conditioning on a Friday but I expect I’ll be fresher for the speed work on a Sunday than on Saturday.
Races felt miles better and it shows how far I’ve regressed as that 200m although my best for exactly 2 years it is still over a second slower than that time (28.35 +0.6).
I’ve been thinking a fair bit about my weights programme and tried something today which I like …A LOT. Instead of sets and reps I simply allocate time and start my watch on countdown then change the mode to another setting so I have no idea how long gone / left. I then do as many reps (never to failure) and rest as long as I feel is right in that block so it could be 30 sec or 2 or 3 mins, I have no idea. If the rest isn’t enough then the reps drop. It is the ultimate self regulating session. I may even try it with some of my tempo sessions.
As a comparison with what I normally would have done.
The squats were at 70% and I’d have previously done 5s x 8r with 3 mins rec so I did 5 more reps and if we say each set is an average of 30 seconds (but it may be a bit more) that would be about 21.5 minutes probably close to 22 so 5 more reps in 2 minutes less!
The Military Press was about 80% and I would have done 5 x 5 with 3 mins rec which would have taken basically the same 15 minutes. Instead today I did an extra 9 reps!
The circuit would have been 5s x 8r with 1 min between sets so 40 reps in about 22.5 minutes yet today was 2, 10 & 7 reps more in about 7 minutes less! NOTE the last set of dips started after the 15 mins. My rule is if the block ends I must finish that rotation. In the case of the others I finish that set but that never occurred today.
Well done, John!
Thanks, at least its progress!
Mon 14 March
Auto Reg rating
0
Conditioning
L tempo & 20 min jog
abs
stretch
Rating
7
did the tempo ‘self regulating’ and it was approx 3 minutes less than usual.
Here are some pics of daughter M
