Thursday/Friday - Rest
The last couple of weeks have certainly caught up
with me. Today i felt so tired that i thought i was
going to fall asleep several times while in traffic!
Not funny:eek: I had planned to do a tempo
session tonight of 7 x 200/60s but have decided
on nothing so i can hopefully freshen up for a
200m race tomorrow afternoon at AV. I’m still
also coming to terms with the slightly warmer
weather and the need to keep hydrated which is
something i tend to keep forgeting!
good call to take it easy, nearly falling asleep during the day is a pretty strong indicator 
Saturday Afternoon - Athletics Victoria Rnd 2 (Knox)
Well another hot day of waiting around at the
start for my heat to get underway. I got myself
warmed up after even waiting longer this time but
alas still way too long before the race. I tried to
stay loose but found my legs start to tighten up
again well before the race - very difficult to judge
this right but i need to get used to it.
200m - 27.5h got a good start and did the best i
could in the conditions - fairly happy considering!
That was all for today.
But wait there’s more !! —
Saturday Evening - 8pm - Still quite warm
Strength Session
Warmup 3 sets of high knees/bum kicks
and goosesteps
6 x 5 Box Jumps
3 x 6 Frog Jumps
Deadlifts
1 x 1 x 90kgs/1 x 2 x 90kgs/1 x 3 x 90kgs
That’s all folks !
Sunday Evening - 6.15pm - Very Warm
Split Run and Strength etc
Warmup 3 sets of high knees/bum kicks
and goosesteps
3 x strides 60/70/80m
300m - 30s - 150m (quick relaxed/as fast as poss)
200m slow jogging pace then -
6 x 5 box jumps/3 x 6 frog jumps
DL’s 1 x 2 x 90kgs/1 x 1 x 100kgs/1 x 2 x 100kgs
Not going to Doncaster tomorrow night - instead i will
head to Knox Aths track for a speed session.
Monday Evening - 5.30pm - Mild
Speed then Weights etc
At Knox Aths Track
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x 30m strides
3 x 10m starts
4 x 20m starts
2 x 40m start and accel
2 x 20E 20F 20E
1 x 60m race model
200m slow jog to cooldown
At Home
6 x 5 Box Jumps
3 x 6 Frog Jumps
DL’s 2 x 1 x 100kgs/1 x 2 x 90kgs
Reverted back to 90kgs as i’m not feeling that
comfortable with the extra weight just yet.
Tuesday Late Aft - 4.30pm - Mild
Tempo Session
3 sets of high knees/bum kicks/goosesteps
and B skips
3 x strides 60/70/80m
8 x 150m/60s - fast relaxed pace/walk
200m slow jog and some walking to cooldown.
I felt really quite tired this afternoon but really
wanted to get this workout in. It was quite a
low intensity session so i should be ok.
Tomorrow night 120m Hcp (Trophy Race)
Wednesday Evening - 7pm - Mild
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
and Running A’s
3 x 30m strides and several practice starts
ending up in a hard 40m around 10mins before
race time.
120m Hcp - 4th in 15.66 (-4m) with the pleasing part
being that i managed to beat home Andrew Watts
(-1m) by about 1.5m. The frontmarker was Eddie
Stack (-60m) who won the race by 2m from
Doug Armstrong (-25m) who is a veteran Pro-
runner.
60m race - 2nd untimed of SCR about 1m behind
Mark Harris (-3m). This race was just thrown
together at very short notice for something
else to do!
Did a few starts and strides - nothing structured
to finish.
I was to do a weight session at home after but
feeling pretty sore in places so i’m giving it a
miss this time.
what was eddie’s winning time??
Eddie 14.50
Doug 14.98
Mark 15.27
Me 15.66
Andrew 15.97
Of course these are hand timed
and next week there is another 120m Hcp!
dammit! I would have come close.
in other news, we just had our home invaded by weird strangers… :eek:
I’m sure there is a story behind it that you are
just iching to tell ???
a couple of junkies wandered into our house whilst “looking for a dog”:rolleyes: . one of them was in the garage and the other made it as far as the kitchen! we called the police and they eventually wandered off. we later found that they had been very diligently looking for their beloved dog in my brothers backpack, which we found dumped in the backyard…
First session since Wednesday when i suffered
some sort of groin strain etc.
Sunday Evening - 6.30pm - Humid
Light Tempo/Various
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x med ball arms straight out side to side etc.
60m++60m++60m++60m++60m+
+60m++60m++80m++90m++90m
(++ = 60s)
These were done fast relaxed @ 12 degrees
of incline on the treadmill using proper sprint form.
I kept them short to test out my groin gradually.
3 x 10 Squat Jumps - unresisted
3 x 12 kettlebell swings (20kg)
Later while watching the Rugby League World
Cup game i did some hand to hand work with
the 3kgs medball.
A little sore after this - i will monitor it closely
Nothing much to worry about at the moment.
Monday Evening - 8pm - Mild Indoors
Light Medball Abs workout
A session of various exercises targeting
my abs from all angles using both a 3kg
and a 5.5kg medball.
Groin seems to be pretty much ok now
but still a little lower back pain. I’m still
hoping to be ok to race on Wednesday
evening over 120m.
Tuesday Evening - 6.30pm - Cool
Various
Warmup 3 sets of high knees/bum kicks/
goosesteps and B skips
5 x 10m practice starts 3pt (testing groin)
Abs work with 3kg and 5.5kg medballs
3 or 4 sets of each including side to side,
hand to hand and front to back swings that
are similar to those you would do with a
kettlebell.
Abs feel nicely worked after that and the
practice starts seemed to go ok with only
the first one giving me a little soreness from
driving forward. I will race tomorrow night
and hope that all is ok. Really the only way
to find out i guess.
Wednesday Evening - 7pm - Warm
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps.
Around 4 or 5 practice starts again testing out
my groin etc. (probably should have done some
strides also!)
120m Hcp - 5th of five (dead heat??) and not
that far behind the winner. I didn’t get my time
but it probably wasn’t bad as the winner was
14.15
Pulled up quite sore but still determined to run in
the relay.
200/400/600 relay - i ran the 200m leg and ran
very well as i felt much more warmed up than
earlier - team finished second.
Problems again though as i have come up very
sore just like last week. Something will have to
be done as i can’t continue on with it like this.
Sunday Evening - 6.30pm - Mild
Various - My first workout of any kind since last
Wednesday as i’ve been waiting for my Psoas pain
to go away. The workout was just a gradual sort
of easing into a few different things without doing
too much to agravate my condition.
Warmup 400m very slow jogging pace followed by
3 sets of high knees/bum kicks and easing gently
into goosesteps.
A set each of dips/pullups and pushups
A series of stretching exercises targeting the area
of the psoas etc.
3 x 40m strides on treadmill set at 6degs
Medball exercises (various) with 3kg then 5.5kg
3 x 8 GHR (new hyper bench)
2 x 15 kettlebell swings - 20kg
2 x 15 box jumps - 18 inches
Session ended there as i had an urgent errand
to run at short notice.
I will be closely monitoring how i go over the
next week or two and will be very unlikely to do
any racing for at least 2 weeks or more.
Monday Evening - 6.30pm - Warm
Continuation of rehab
Warmup 400m very slow jogging pace then
100m hard walk
3 sets of high knees/bum kicks/gentle
goosesteps and running A’s
Stretching - deep lunge position both sides
Medball work side to side first with 3kg then
5.5kg - then 10 throws with each
GHR - 3s x 5r x 5sec hold
3 x 15 kettlebell swings - 20kg
1 x 10 box jumps - 18"
3 x 10 jump squats
2 x 10 weighted crunches (3kg) on hyper bench
250/150 jog/walk to cooldown