When are you likely to run (race) next??
You could run at the All Comers meet at Box Hill
this Saturday
nah, I’ll probably cool it until monday at doncaster. just weights and light training, with maybe a bit of sled work on sunday…
Friday Morning - 6.30am - Cold
Hard Tempo
Warmup 1km easy pace jog down to the lake
with a few sets of running A’s and bum kicks
towards the end.
1km solid pace run around the lake in 4:02 an
improvement of 8 seconds from the last time.
1km slow jogging back home to cooldown.
Saturday Afternoon - 2.00pm - Warm/Sunny
Speed/Form
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s
5 x 30m strides
3 x 10m starts
3 x 20m starts
3 x 20m pushup starts
3 x 30m start and accel
1 x 60m race - felt awful and slow
200m slow jog to cooldown
Not sure about today - didn’t feel right - legs are tight
and i just feel slow. Maybe it’s the warm temperature
which doesn’t usually suit me - who knows.
At home a little later -
DL’s
2 x 1 x 80kg - 4mins between each rep
2 x 2 x 80kg - 4mins between each rep
Box Jumps (18" and 36" heights)
8 x 5 contacts - 1-2mins between each
I feel a little better about today after doing the home
session.
Monday Morning - 6.30am - Windy/Humid
Hard Tempo - Lake Course
Warmup 1km slow jogging pace with a few
bum kicks and running A’s thrown in at the end.
1km solid pace around the lake - 4:06 which is
good considering the windy and humid conditions.
My legs were feeling very tired from recent racing
and the reintroduction to weights/box jumps etc.
I did feel very strong during the run and feel very
good about that. 1km slow jogging to cooldown.
No Doncaster Masters tonight for me but i will try
to get down to Knox for an hour or so of starts
and accels etc.
Monday Late Afternoon - 5.30pm - Mild
Speed/Form - Knox Aths Track
The first half of the session was done on the
Fire Dept training strip just outside the track
to avoid millions of screaming Little Athletes!
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s.
5 x 30m strides
5 x 20m 3pt starts
3 x 20m pushup starts
2 x 40m block start and accel
200m slow jogging to cooldown.
Good session - felt like my starts were better than
on Saturday
why were they screaming? was it because of the fire? 
I see you tried out some more of those lying starts. how did they work out this time around??
Very good - They can only help
What is your plan for Saturday - the 100 and 200?
100/200m and possibly the 4x400mR, unless I can get out of it. 
I’m going to steer clear of the field events. my lower back has been bothering me. too much bending down and picking up this…
Cute! - Yep just quietly i’d be trying to avoid the
relay if you can!!
the guy most likely to bug me is also the physio who has been treating my shin splints, so I can always just shrug my shoulders and say “sorry doc, the shins are killing me…” 
Tuesday Evening - 7pm - Cool
Leg Strength Session
DL’s
1 x 1 x 80kgs
3 x 2 x 80kgs
Box Jumps (18’ and 36")
12 x 5 contacts
Several practice 3pt starts in the
driveway for explosiveness.
Wednesday Evening - 6.30pm - Cool/Windy
Knox Masters Athletics
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s
2 x 40m strides and several practice starts
120m Hcp - 2nd in 15.11 (116m) - Winner was a
23yo invite who started off SCR and would have
been off +3m if we had the room to put him there!
20mins later i tried to run in heat 4 of the 1000m Hcp
but pulled up at the 500m with little left in the tank.
Did some start practice to finish off the night -
4 x 10m lying starts
4 x 20m 3pt starts
2 x 40m start and accel
200m slow jogging to cooldown.
I’m very pleased with the 120 Hcp run tonight -
I like the distance and i felt strong - ran it very
hard right the way through.
Thursday Afternoon - 3.15pm - Warm
Strength Session
Warmup 3 sets of high knees/bum kicks
goosesteps and running A’s
3 or 4 easy 3pt starts then -
Box Jumps (18"and 36")
8 x 5 contacts - 60s rests
8 x 10m block starts
3 x lying starts
Deadlifts
1 x 1 x 80kgs
2 x 2 x 80kgs
1 x 3 x 80kgs
3 x 1 x 90kgs
1 x 2 x 90kgs
I felt a bit off colour this morning
so i decided to stay home today.
This afternoon though i feel i’m back
to normal so i pressed on with my
strength session.
Friday Evening - 6pm - Warm
Various Drills etc
Warmup 3 sets of high knees/bum kicks/goosesteps
and Running A’s
A set each of dips/pullups/pushups
Around 10-12 block start practice working on arms
and driving out etc.
Good session - my start is improving and it wasn’t
very taxing.
Athletics Victoria - Rd 1 (Frankston)
Races
100m - 13.1h (felt horrible)
200m - 27.7h (slightly better)
Not really happy with those runs especially the
200 which is the slowest time for me for about
2 years! It was a hot day which never works for
me there was a lot of waiting around at the start
which i will have to get used to. At least now i’ve
experienced my first AV event so it will be all on
the up from here.
Sunday Evening - 6.15pm - Cool
Strength Training
Warmup 3 sets of high knees/bum kicks/goosesteps
Running A’s and B Skips
8 sets of Box Jumps (5 contacts)
3 sets of Frog Jumps (6 contacts)
2 sets of stepups (18")
3 x 10m 3pt power starts
Deadlifts 2 x 1 x 90kgs/2 x 2 x 90kgs - 5min rests
2 sets of hanging knee lifts for abs on Power Tower.
Monday Evening - 7.30pm - Cold
Doncaster Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps etc
2 x 30m strides then 1 x 50m stride
Several practice starts working on arms
150m race - 2nd in 20.3h
Did a few more 3pt starts working on technique.
Overall a fairly light evening’s work as i need to
keep a lid on the volume.
Tuesday Evening - 5.30pm - Mild
Strength Session
Warmup 3 sets of high knees/bum kicks/
goosesteps/bounds and Running A’s
dips/pullups/pushups
8 x 5 box jumps
10 x 10m 3pt starts
6 x 6 frog jumps
12 sets of “B” skips
Deadlifts 1 x 1 x 90kgs/3 x 2 x 90kgs
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps/bounds
and Running A’s.
3 x 40m strides and several practice starts
60m race - 1st in 8.38 - runner next to me jumped
the start which threw everyone off but it wasn’t
pulled up so after hesitating i ran it out strongly.
I think i would have been something like 8.1 with a
clean start.
4 x 200m relay in which i ran out a strong 200 2nd
leg - very happy with the run.
4 x 20m practice starts - 3pt
6 x 12 stadium steps - the 12’ high 3’ deep ones.
Deadlifts at home
1 x 1 x 90kgs/3 x 2 x 90kgs