Mon
Start of fast speed endurance phase.
Aiming for 400, 800, 1500m at early nov marsters games.
Plus i heard of an 1500m event at similar time, potential prize $$?
About 45min session.
Didnt want to overdo the session, so just 2 x 300s. With 10min between
1st, 42.73
2nd, 41.04
do you not double knot them?
Did it make a difference to where you placed?
Happy with 3rd?
I see you have deliberately avoided my events because you are clearly too scared to face me… 
Sure do double knotts, then i normally tuck the tails in also, but these laces arnt long eniugh to tuck in.
I was about 30sec off 2nd, laces made no diff there (but a lack of longer time trials did…)
I really should have came 2nd…
Ok, ill book in for the 60!
Just be prepaired to lose
I can guarantee I won’t lose the 60…
(Pleasedontbeatme cower)
hehe (just remember - when you’re reading the back of my shirt, I ran a 29km a few times last summer 
Tue
3 min efforts - with circuit exercises between
eg
run 200m + push ups + run 200 + sit ups + run 200 + dips + run 200 + sit ups
rest 3min
6 sets all up
50min including warm up - was a good Tempo workout
Need to therapy - right foot and both hips
Wed,
Session = 6 x 200m
Slow jog 200m recovery between reps.
27.4
27.2
26.3
26.2
26.7
27.8
The 27 ones felt too slow, the 26 ones felt nice. The last one felt like HELL…
2min after the last, the Pain peaked… Couldnt hold my arms up…, it hurt to jog so walked, which hurt more…
Finished the session with some chin ups n push ups.
Thurs
Circuit of, run, medball slams, bike, swings, rows n dips. About 30min worth
Fri
Medball squat throw n chase x 10,
Behind head explosive throws x 10
3 x EFE
Sat
Off, unless digging counts…
Sun
Again, plenty of digging during the day (dismantled a kids cuby - cemented in logs and cement slab. Then have to Level out an area 8m x 4m for an above ground pool we are getting during the week.
Tempo 1+1+1++
1+1+2+1++
1+2+2+1++
1+1+2+1++
1+1+1
Abs and stretching
Felt very easy and relaxing (max hr 135) - even though was hitting pretty fast times for a recovery session…
Mon
Speed Endurance session
2 x 300’s 13min between reps
Ran in flats, as i don’t like my spikes on tartan (they are ok on grass)
1 - 40.34
2 - 39.29
Smashed by La+
Tue
Tempo - 150 + 150 - exercise (like push ups, sit ups, squats etc) ++ repeat 2 sets of 5.
Have to watch out for tempo - speed is creeping up a bit too fast (but feels very easy)
Nutritional note - over the last 5-6weeks, i have been supplementing Iodine. Tests showed my iodine levels were basically non existent…
http://blog.garymoller.com/2012/08/chronic-fatigue-in-group-of-elite.html
Wed
6 x 200s with 2min slow jog between reps.
26.2
25.7
25.4
26.2
28.0
27.1
Smashed after 4, destroyed after 6…
Then did some basic weights
Thur
Easy cardio
Some tempo runs
Some bike ride
Some rowing
About 25min worth
Fri
Burpee challenge.
105mtrs runs
10burpees and run then 10 split squats + 10 push ups + 10 sit ups
Repeat
But each time you drop one rep, 10,9,8…1
13:03 which is = best time (or it could be slightly faster?) But this time i wore normal heavy joggers instead of Flats.
impressive 200m times
Cheers
Weekend = off. Lots of using a pick axe and shovel - maybe too much…
Monday - 10km aerobic run, around 40min - some hip flexor and calf work in gym.
Tue - some easy 3min on 3min off effors, with some push ups, sit ups and squats at half way - 45min all up including warm up
Bit of a recovery week this week.
Get the aerobic system back a bit, reduce the acid build up and neutralize the system
Wed
10 x 300’s (same as quoted session)
So much easier session
Last time, Heart rate Peaked 170, and each effort the heart rate went higher and higher - nearly all over 165 - 170
This time, avg pace 52sec each again, but heart rate maxing out during the reps at 160. A 163 was hit Just after the last rep was finished…
Finished the session with a few chin ups, push ups etc
Thurs
1hr of foamrolling / stretching
30min of Tempo, bike and rowing
Fri
a.m.
10 x 1min on 1min 20sec off - in joggers to give the lower legs a break from the flats and spikes
Fri P.m.
3 x 400’s (on a crap paddock)
On the very last one, about 100m to go, i back off just before a little a downhill - half way down, i pulled my hammie a little…
Sat - off
Sun - 50min of circuit running/exercises (not very fast, just getting moving and getting the hammie working)
Avg hr 120 (highest of the others was 171…)
Mon - Gym workout - Dumbbell complex routine - spin bike (30sec hard, 1km easy for 4 sets) - Squats (50kg, 10 reps, 20reps) - spin bike 2km. 30 min all up.
Tue
Hammie still tight.
could run a bit faster - but not a great deal.
40min of running circuits Avg hr 122 for session, and 128 for the circuit
Wed
Hammie still tight
Massage
50min - 6km of running circuits
Thurs
Hammie still tight / massage
10min of Tempo - feeling 80 / 90% better
Fri
Hammie still tight / massage - maybe 90% better
A.m. - run up Mt Coolum - 8min 50sec (Best is 8min 30sec) - not too bad for the hammie, mostly Quads…
P.m. - Circuit Vo2max
Run 200m - Jog 100m = repeat 14 times (no walking) Max Hr 165 Hammie help up ok - couldn’t push too fast though
Sat
Off - plenty of yard digging for the pool though…
Sun
Hammie feeling pretty good
Speed session
2kg mediball
5 x Squat throw and chase
5 x single jump / squat throw and chase
3 x 15m Easy, 15m Hard, 15m Easy (focus on hips under and knees up) (hammie every so slightly there, but help up great)
Total 4hrs for the week
We’re both having hamstring issues. I’ve been icing mine a bit. It has helped with the nagging soreness, but now it feels a little bit tighter. I’m guessing that’s just a reaction against the cold. I’ll whack on some cups later tonight and see how it feels in the morning…
My hammie issues, started from hard physical labour… Digging the back yard, leveling it for a Pool. Now have to dig holes for fence.
This tightens up the spinal muscles, and is really tightening my up all over. Lots of therapy.
So, i was tight, and when running down a steep 2m section of grass on a diagonal, hips went out, and hammie followed…
Therapy has gone up a lot, but still need more.
I’m backing off the volume of digging - but it’s close to being finished.
Hopefully, the “cupping” set i ordered arrives soon via post. Can’t wait to give it a go!
Monday
circuit
run/mediball/bike/burpee/rowing/push ups - repeat for 30min
Tue
30min of Tempo runs
Plenty of therapy - hips were twisted, thighs and hip flexors very tight
Wed
4 x 145m with 2min rest (on pretty crappy grass/dirt - but in my new spikes)
18;35
18;34
18;41
18;26 - feeling the La+ after this one
15min recovery, walk/jog
1 final effort
17;56
Really felt the last two in the hammies (fantastic)
Squats - 3 sets of 20
Push ups, chin ups and abs/stretching
gardening can be good core work, and lawnmowing is a great warm up…