glad to hear things are looking up!
I was hoping to be there tonight, but I was still in richmond at about 6:00, so I had no hope of making it on time.
will I see you on saturday??
Probably not but anything’s possible!
I am a bit sore this morning so i’ll see what happens.
Thursday Morning
11 Dips/20 Air Squats/6 Pullups/1x10 GHR/
22 Pushups
Friday Morning
11 Dips/7 Pullups/21 Pushups
Friday Evening - 6pm - Mild
Split Run Session
Warmup 500m slow jogging the 100m hard walk.
3 sets of high knees and bum kicks
3 x strides 60/70/80m
300m - 30s - 150m (relaxed/fast relaxed)
1 x 10 GHR
21 Air Squats
The 300 was a little slower than i was doing
for these a while ago but i’m building back into
it.
good thinking
Saturday Rest
Sunday Evening - 5pm - Mild
Split Runs +
Warmup 500m slow jogging then 100m hard walk.
3 sets of high knees and bum kicks
3 x strides 60/70/80m
200m - 2mins - 200m (each at around 30-31s)
1`x 10 GHR holding 3kg medball
5 x 5sec hold crunches on Roman Chair
21 Air Squats
My Psoas does seem to have improved somewhat
but i still need to be careful for a while.
I’m planning on running a 200m at Doncaster on
Monday night and then a 60/200m on Wednesday
at Knox at this stage.
Monday Morning
12 Dips/7 Pullups/21 Pushups
Monday Evening - 7.30pm - Mild
Doncaster Masters
Warmup 500m slow jogging then 100m hard walk
3 sets of high knees/bum kicks/goosesteps
3 x strides 30/40/50m
100m - 13.4h then 15mins later
200m - 27.8h then 15mins later
300m - 47.6h - went easy first 200m but should
have really sat that one out and just done the
first 2 events.
I seem to have pulled up fairly well but surely
will be quite sore tomorrow. I definately have
lost some condition over the last month or so
but i expected that - should be all go from here
sounds good 
Wednesday Morning
11 Dips/7 Pullups/21 Pushups
Wednesday Evening - 7pm - Muggy
Knox Masters
Warmup 500m slow jogging then 100m hard walk
3 sets of high knees/bum kicks/goosesteps and
Running A’s
3 x strides 30/40/50m
3 x practice starts and some Psoas stretching
60m - 1st in 8.1h (pleased with that)
200m as anchor leg of a relay team - didn’t feel
that great but who knows i have no idea of my
time.
5 x 20m start and accels - flat out
4 x 12 grandstand stair jumps
Christmas party and ate way too many carbs!
Feeling a bit sore lets see how i am tomorrow.
Thurs/Fri/Sat - Rest
Sunday Evening - 6.30pm - Warm
Tune up session
Warmup 400m slow jogging then 100m hard walk
3 sets of high knees and bum kicks
4 x strides - 40/50/60/70
2 x practice starts - 3pt
25 air squats
That was all i wanted to do today - just a tune
up for racing tomorrow night at Doncaster.
Monday Morning
11 Dips/6 Pullups/25 Pushups
Monday Evening - 7.30pm - Warm/Mild
Doncaster Masters
Headwind on the front straight.
Warmup 400m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
and Running A’s
3 x strides 30/40/50 and psoas stretches
60m - 8.22
100m Christmas Hcp - off 2m but didn’t get
the time and didn’t make the first 3 so i
didn’t make the final.
200m Age Graded Hcp (179m)- 25.0
Three hard races tonight - so far so good!
Have been quite sore since last Monday with
the 3 hard runs so with that and Christmas i
have left it until today to do a session.
Friday Evening - 6.45pm - Warm
Warmup 400m slow jogging then 100m hard walk
3 sets of high knees and bum kicks
1 x 70m stride
300m fast relaxed - 30secs - 150m flat out
short very light jog to cooldown.
I’ll be racing again on Monday night so i may do
today’s session again tomorrow evening.
you don’t think something a bit less taxing may be better? Even drop the 150m and simply do the 300.
Perhaps, but i do find these less taxing than pure
speedwork. Also no left over soreness. It seems
that for me this is just like running ONE race so i
can cope with it quite well. It’s when i have a
few races with insufficient rest in between, that
i suffer the most.
Saturday Evening - 7.30pm - Warm
Split Run Session
Warmup 400m slow jogging pace then 100m hard
walk.
3 sets of high knees and bum kicks
1 x 70m stride
300m fast relaxed - 30secs - 150m flat out
1 x 25 air squats
1 x 12 box jumps (18")
1 x 9 dips
1 x 6 dead hang pullups.
Monday Evening - 7.30pm - Mild
Doncaster Masters
Warmup 400m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
3 x strides 30/30/40m and stretching
80m - 2nd in 10.6
200m - 3rd in 27.3
Both very hard runs as i had to lift in the last 20m
of each to hold my place.
400m (age graded so 374m) a shocker in 61.7
Nothing left in the tank for the third race after 2
hard runs earlier. Sure to be sore for a couple of
days now.
Nothing since last Monday until -
Saturday Lunchtime
Split Run Session
Warmup 400m slow jogging then 100m hard walk
3 sets of high knees and bum kicks
2 x 80m strides
300m - 30secs - 150m (fast relaxed/flat out)
400m - (first 340 slow jog then stride out 60m)
Racing this Monday and Wednesday evenings.
Monday Evening - 7.30pm - Warm
Doncaster Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s
2 x strides 30m then 1 x hard accel to 50m
80m - 2nd in 10.7 (start needs work again)
150m - 3rd in 19.8 (pretty solid)
300m Hurdles - 1st in 52.6 (first ever try at this
and after trailing 3rd into the straight i ran home
hard to win by a metre or so. Quite happy with
my clearances but need to work on strides etc
between hurdles.
Also my ability to back up between races is getting
slightly better.
100m and 200m Hcp this Weds at Knox
Wednesday Evening - 7pm - Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
3 x strides 30/30/40m and 1 x hard accel to 50m
100m - 1st in 13.43
200m Hcp - 2nd (SCR) in 27.37
Didn’t do anything else tonight.
Have been very sore these past few days.
I put it down to 5 very hard races in the space of
3 days.
As per the discussion on another thread here i
have decided to resume some speedball work as it
has (i believe) helped my greatly in the past.
Saturday Afternoon - 2pm - Warm
Speedball + Others
Speedball 6 x 3mins w/1min rests
Heavy Bag 1 x 3mins
DL 1 x 3r - 60kgs (first time in ages)
1 x 25 air squats
Sunday Evening - 8pm - Warm
Speedball Session
Speedball 6 x 3mins w/1min rests
Much harder today - hitting harder and faster
Heavy Bag 1 x 3mins
1 x 25 Air Squats