so when is next race and how is prep for that going?
Next Major race is Aug 19th. A 3km. Goal is 8 1/2min - or at least, Sub 9min (oh, and to win)
There are a few Minor races between now and then - next one is the 11th june if i go. 18.5km race against an old steam trainā¦
Wed
16.5 min of easy Tempo
Thurs
17.5km Easy jog
Fri
52.5min of Hard hills 4 x sets
1 - 1min 53sec
2 - 1min 45sec
3 - 1min 43sec
4 - 1min 51sec
Weights that afternoon
Sat
Off
Sun
40min Bike ride - good recovery ride
Mon
Flu symptoms (sore and hot - no flem)
Mon night, slept like crap
Tue
Hills 4 x
- but kept HR out of La+ zone and just ran within myself
1 - 2min 20sec - felt very ordinary up the hill, but by the time the circuit ended, felt pretty good
2 - 2min 10sec - This was a time that in my 1st week of hills was a struggle vās today felt easy
3 - 2min 9sec
4 - 2min 11sec - felt really good by now
Nothing like a good aerobic run to flush the last remaining Crap out of the body - there is still a little bit left, but not much. A solid zzz tonight should bring things back to normal.
Fri will be the last of the Hill workouts - would be sweet to crack the 1min 40sec
Tue, During the day - too much talking, and lost my voice!
Tue night - another very poor 4hrs sleep
Wed - So tired, couldnt get a nap in, and being so tired, the Flu got back at me
Thurs - Solid sleep - still very tired - voice still mostly gone - still somewhat fluāy
Fri - Mostly better - Voice pretty much still wonāt workā¦
Muscles feel ok - temp seems normal - back to eating non stop againā¦
Got this thick flem that will only Cough out - hence causing my sore voice - still, wonāt train today - and when i do, itāll just be a few days of easy aerobic work.
These are awesome for improving sleep http://www.healthy.co.nz/product/3665-tart-cherry-green-tea.html I was using 2 per night as suggested and now on 1 which is working fine. Provides what I call holiday sleep 
Thanks John, I know a few people who will like that
Today is Tue, day 10 of being sick. I havenāt been sicker for more than 2-3days in like 15+ years. I refuse to get sickā¦ So this is baffling.
Another Tue - another week of being sick. Attempted to run this morning - it didāt work, not even nearly.
bugger so whatās that 17 days? Been to the Dr?
18days today. Dr said it was a lung infection - got me on Asthma puffers and antibiotics. Though, i think itās viral and the antibiotics did stuff all.
Itās nearly gone, but really cold air Hurts the lungs??? Puffers donāt seem to do squat - maybe a touch??
Worst thing now, is some eye condition? Hurts in the sun, and has woken me up the last two nights with extreme pain?? On drops, which help during the day time a lot, but did nothing for the midnight pain??
If itās not one thing, itās anotherā¦ Itās like 15yrs of sickness has been built up and is being unleashed all at once!!
I was getting very excited for my 3km race in end Aug. If i can get healthy and a week of aerobic runs in by end of this month, then i have only 6wks left - and my base reduced to a month of sicknessā¦ not very exciting nowā¦
Wed - Tempo workout - slow. Lungs felt ok before, but like crap during. Had to keep the pace much slower than normal - basically just tried to finish without hurting
Thur - 1/2hr run. Had to run much slower than normal, and stop and walk for periods to get the heart rate back under control - this mostly occurred when the lungs were about to cough up some deep seeded crap. Also about 1/2hr of foamrolling about 1hr before the run, mostly thighs and hips.
Finally had a good nights sleep.
Last Fri - A.m. - around 10 x 400ās at a pretty slow pace eg around 90sec with 60sec recoverys. After 5, the lungs cleared up and felt good for the rest.
P.m. - 10 x 200ās with 2min recoverys in 38-40sec each - Felt great
Sat - crappy weather - day off
Sun - Half hr bike ride - around a 1.5km loop, each loop bringing the heart rate 5 x beats higher. Ended with HR at La+ threshold. Feeling much better.
Mon - 25min jog - pretty darn easy at the start, worked up into a decent trot with 1km to go. Felt Fantastic
Tue - Shocking weather - so did 20min Circuit session indoors
Wed - Shocking weather, wet and cold - day off
Thurs - 1hr session - good warm up, then 3 x 400m efforts with 10min recoverys, then a good warm down.
Was still raining, ground was water socked with puddles everywhereā¦
Times - 64sec, 63sec and an easier 72sec. Goal is to get these down to 55sec before the next race. Be easier in dry conditionsā¦ But, i recon i still need to improve 5x sec over 400m Pace is pretty slow ATM
Fri - Vo2Max work - 32min total
Max HR 171
7 x 340m (thatās how big the park was)
All done on a 3min cycle - so, around 1min 50sec rest, as each rep was around 1min 8sec. The last two were 1:06 and 1:02. Ran out of daylight (planed was 10 reps) Need to start earlier, easier said than done on Friās
Sat
40min of Hill work. (pretty decent steepness too)
On a shorter hill than my last block of hills
6.5km all up.
250m efforts - then a slow jog for a few hundred meters, then run solid/steady down hill, once at bottom, itās around 700m back to the start.
Total of 3 x Circuits
Times up hill, 48sec, 48sec, 49sec
Side notes - it took a solid week for the Blood pressure to return to normal levels after the Lung infection, It was fairly Low until Wed night, Thur morning. Hence why the last week was just easy work till the body sorted itself out.
Resting Heart rate was pretty elevated until today, finally itās dropped to nearly normal levels.
Have lost a solid 3km of bodyweight since the lung infection - 1kg of muscle, and 2kg of Fat - now iām under 4% bodyfat levels - eat eat eat nowā¦
Since i have a fast 3km race in around 7weeks, Iāll try to gain only 1kg of mass between now and then.
Whatās your height and weight??
5f 11.5
67kg now, 70kg before infection - held that weight for for about half a yr now, easy.
I lost 5kg after my first two terms of full time teaching - from 60 to 55!! 
55!! Thatās pretty light. At the 1998 aussie commonwealth games trials, when I was racing 800ās, I hit my lowest adult weight, 59kg.
At my heaviest, 86kg (but wasnāt running then, just doing weights)
The heaviest Iāve ever been is 67kg, and I had to work hard to get thereā¦
- I know what you mean. It took me years to hit 70kg, Then took zero running and another 2-3yrs of crazy weights training to hit 86kg. (28kg more than my lightest running weight)
Sun - foamrolling on calfās - they were pretty tight/sore. Would liked to have gone for a bike ride, but when the timing presented itself, the Temperature had plummeted (it gets cold on a bike, and i donāt really have the right winter training gear for bikes)
Mon - Two sessions
3pm - 3.87 km, 25min track session (the air was unfamiliar DRY, when itās normally humid - hurtsā¦)
3 x 400ās and 2 x 200ās (at goal pace 3000m - ended up a fraction faster) Goal pace 68sec
1 - 67sec - HR avg - 148, Max HR - 163
2 - 67sec - HR avg - 154, Max HR - 167
3 - 68sec - HR avg - 154, Max HR - 169
4 - 36sec - HR avg - 145, Max HR - 157
5 - 33sec - HR avg - 148, Max HR - 160
Recoverys were just under 2min for the 400s, and 50sec for the 200s.
6:30pm - easy recovery jog - 17min
3.22km - very cold time of day, nasty. 5 deg C with wind.
Tue - Easy recovery session - 14min jog
Wed - 1hr 36min total
6 x 700m efforts (with a 45deg 1.5m high āLumpā on each lap " 2 x laps")
Goal was to hit 2min 16sec each effort
2:16
2:17
2:17
2:19
2:47 took it easy
2:16
After which, the rest of the workout was running circuits
12.5km all up
Thurs - 1.5hr of foamrolling
Fri - warm up / 2 x 200ās / warm down. About 15min. Mentally i ready to go 2hrs earlier, but, was stuck in traffic which done my head inā¦ Weird. On a motorway doing avg 10km/hr for 1/2hr.
Sat - Day got away from me with work.
Sun - Hills training
3 x hills, 51sec, 48sec, 49sec long hills.
I only been timing the up hill section, but, my race coming up, has a hill in the middle - i think i need to progress to 1km loops, of flat - up hill - small flat - down hill - flat. I think it will suit the race a lot more than just doing hard up hills easy flats and hard down hills.
Followed this with 20min of cycling to flush out the legs.
Mon - Planned on running a recovery jog - but ended up doing Foamrolling and shacking therapy on legs for 45min. Legs felt Great afterwards. Looking forward to a great workout Tue