Wednesday Evening
Warmup 400m slow jogging then
3 sets of high knees and bum kicks
2 x 30m strides
2 x 15m practice starts
300m - 1st in 43.84
A nice tune-up run pushing hard from
the 200m and overhauling a couple of
other runners running off big handicaps.
Friday Evening
Medball Abs 10mins
Thursday Evening
Various Upper Body Exercises
Medball Abs 10mins
Saturday Afternoon
Victorian Masters State Champs
400m - last in 64.74 (best forgotten)
Had to wait around today in very warm
conditions for about 5 hours as the heats
were cancelled due to only 7 entrants.
I guess i could put it down to that for
my shocker today - i don’t know??
I never run well in the heat and the
waiting around didn’t work well either.
I felt really good in the morning when i
arrived there and probably would have
run much better had there been a heat
then and there.
I have to try and recover for the 400mH
tomorrow - we’ll see
Sunday Afternoon
Victorian Masters State Champs
400mHurdles - 1st 78s at my first attempt
at the long hurdles. I was the only runner
in my age group in the race so i collected
the Gold Medal for what it’s worth!!!
I’ll take what i can get - it was bloody
tough (thought i was going to faint at one
point).
bugger :o what were the other times like?
Well the winner ran a 55.XX - Even at my best i
would have been lucky to run 4th or 5th
Monday Evening
Various Upper Body Exercises
Medball Abs - 5mins Various
I’m resting the legs until Masters on
Wednesday night. I was going to run
in an 800m race but i think i might
do a 60m and a 200m instead!
Tuesday Evening
Various Upper Body Exercises
Medball Abs - 5mins various
Wednesday Evening
Knox Masters
3 x 40 strides easy
3 sets of high knees and bum kicks
2 x 30m strides quicker
2 x 15m practice starts
60m - 3rd in 8.25
20mins later
200m - 1st in 27.68
Need to add some pure speed
and work on my starts again.
Some hurdles practice work with
4 cones set up to work on getting
the spacing for 3 steps between
each right.
Thursday Evening
Various Upper Body Exercises
Medball Abs 10mins various
2 x 30 Air Squats (weighted vest)
Friday Morning
Tempo Session
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60secs
Friday Evening
3 sets of high knees and bum kicks
1 x 70m strides
60m - 7mins - 60m - 7mins - 60m
Run at 95%
Medball Abs - 5mins various
2 x 30 Air Squats (weighted vest)
Saturday Late Morning
Various Upper Body Exercises
Medball Abs 10mins
3 x 30 Air Squats (weighted vest)
Thursday Evening
3 x 30 Squats with weighted vest
Medball Abs 5mins
Wednesday Evening
Knox Masters
4 x 40m strides easy
3 sets of high knees and bum kicks
4 x 15 out to 40m practice starts
60m - 2nd 8.1
100m 2nd 13.5
6 or 7 x hurdles practice (4 cones)
Tuesday Evening
Various Upper Body Exercises
Medball Abs 5mins
Monday Evening
Various Upper Body Exercises
Medball Abs 5mins
Friday Evening
3 sets of high knees and bum kicks
1 x 60m strides
40m - 5mins - 40m - 5mins - 40m
run at 95%
2 x 30 Squats with weighted vest
Medball Abs 10mins
Thursday Evening
2 x 30 Squats with weighted vest
DL 1 x 3 x 70kg/1 x 5 x 70kg
Medball Abs 10mins
Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps - fast
2 x 15m practice starts
2 x 20m practice starts
80m - 2nd no time recorded
300m - 3rd in 44.8
3 x 40m flat out
Sunday Afternoon
Approx 3kms in total including
2 Sprints up the Anderson St hill
(about 300m quite steep)
Saturday Afternoon
Various Upper Body Exercises
Medball Abs 10mins
3 x 30 Squats with weighted vest
Friday Evening
3 x 30 Squats with weighted vest
Medball Abs 5mins
Thursday Evening
Tempo Session
100+100+100+100
+100+100+100+100
+100+100+100+100
Run at 70% - + = 30s
Wednesday Evening
Knox Masters
4 x 30m easy strides
2 x single grandstand steps
2 x 15m practice starts
2 x 25m practice starts
60m - 2nd in 8.16
400m - 2nd in 63.8
4 x 40m mini hcp races against
2 others - run flat out with
around 5mins between each
Monday Evening
3 sets of high knees and bum kicks
1 x 60m strides
40m - 6mins - 40m - 6mins - 40m
Run at 95%
Medball Abs 5mins
Friday Evening
Tempo Session
100+100+100+100
+100+100+100+100
+100+100+100+100
Run at 75% - + = 30s
Medball Abs - 5mins
Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps
4 x 20m practice starts
80m race - 2nd in 10.8
about 20mins later -
300m race - 2nd(DH) in 43.5
about 30mins later -
3 x 40m flat out (5mins rests)
Sunday Evening
3 sets of high knees and bum kicks
100+100+100+100+100+100
+100+100+100+100+100+100
Medball abs - 5mins
Saturday Evening
3 sets of high knees and bum kicks
1 x 60m strides
40m - 6mins - 40m - 6mins - 40m
Run at 95%
Medball Abs - 10mins
3 x 30 Weighted Vest Squats
Saturday Morning
50min Cardio Session with
Step Into Life Group Outdoor PT
Mostly leg work and very very
tough session
Friday Evening
3 x 25 Weighted Vest Squats
Medball Abs - 5mins
Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps fast
3 x 20m practice starts
70m race - 3rd in 9.25
about 20mins later
200m as part of a 4 x 200m relay
about 15mins later
3 x 40m run flat out with 5mins rests
Wednesday Evening
Knox Masters
Have spent most of the time since last
Saturday with very sore legs but finally
came good to be able to race.
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps
3 x 20m practice starts
80m race - 3rd in 10.5
310m in 45s (45s NOSP)
3 x 40m Flat out 5mins rests
Monday Evening
Legs very sore so modified session
Upper Body Exercises - Various
Medball Abs 5mins
3 x 40 Upright leg cycling on P/Tower
100+100+100+100+100+100+100
Run at 75% with 30sec rests