Wednesday Evening - 7pm - Cool & Windy
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks
6kms on the Knox Bike Path (3 out 3 back)
35:24 which is great as i just wanted to get under
36:00.
well done 
Wednesday Evening - 7pm - Warm
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x 30m strides - very easy
3km very easy on the bike track - 18:57
Have done nothing else since last Wednesday.
Friday Evening - 6.45pm - Mild
Sprint/Form/Technique etc.
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x strides 40/50/60m
5 x 10m Practice Starts (2min rests)
1 x 20 Air Squats
Sunday Evening - 6.30pm - Mild
Sprint Form Technique etc.
Warmup 400m slow jogging followed by 100m
hard walk.
3 sets of high knees and bum kicks
3 x 30m strides
3 x 20m stepladder runs (fast feet)
3 x 10m practice starts
how have you been pulling up after your practice starts??
Ok i guess but the test will be when i race in
anger in a 60m this Wednesday night (then maybe a 150m)
Wednesday Evening - 7pm - Cool/Mild
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
1 set of goosesteps
3 x 30m strides and a few practice starts
60m - 2nd in 8.13
150m - 2nd in (no time)
2kms - 11:35 (relatively easy with a strong
finish).
Lets see how i pull up tomorrow??
Saturday Afternoon 4.30pm - Mild
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
3 x 300m fast relaxed with 2min rests
400m slow jogging followed by 100m hard walk
to cooldown.
Monday Evening - 6pm - Warmish
Tempo Session
Warmup 400m slow jogging then 100m hard
walk.
3 sets of high knees and bum kicks
3 x strides 40/50/60m
4 x 300m (60s) - 2min rests
Cooldown 400m slow jogging then 100m hard
walk.
Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
and Running A’s
3 x strides 30/40/50m and a few starts etc
110m - 1st in 14.16
250m - 2nd in 36.38 (ran this one from the
300 start to the 50m mark and probably
could have attacked the first part of the
bend a bit harder)
3 x double grandstand step runs (27/30/30s
with rests of 40s/60s) This is a good guide
that shows me i need to do more fitness
work.
My aim now is to slowly build up my strength
training again -
Thursday Evening - 6.45pm - Indoors/Mild
2 sets of each done in a rotation style etc
5 dips
10 GHR
4 DH Pullups
20 Air Squats
Just a fairly light session to reaquaint myself.
Saturday Afternoon - 2.15 - Mild
Tempo Session
Warmup 400m slow jogging pace then 100m
hard walk
3 sets of high knees and bum kicks
2 x strides 60/80m
300++++300++++ (300’s in 60s)
300++++300++++ (+ = 30s)
Cooldown 400m slow jogging pace then 100m
hard walk.
Will run at Doncaster on Monday night.
Monday Evening - 7.30pm - Mild/Warm
Doncaster Masters
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps
2 x strides 40m
2 x practice starts out to 30m
80m - 3rd in 10.7
400m (age graded so 374m) - 61.6
The 400m was like running on my own as
the other competitors were on much bigger
hcps and way ahead for the whole race.
Not really happy with my performance.
I am entering the Victorian Masters Championships
which are on at the end of this month and i
have chosen 3 events which are all (at this stage)
on Sunday 29th in the afternoon.
400mH
200m
60m
and they are in that order!
Wednesday Evening - 7pm - Warm
Knox Masters
Warmup 500m slow jogging pace followed by
3 sets of high knees and bum kicks - forgot to
do the goosesteps!
3 x strides 30/40/50 and a couple of practice
starts etc.
400m Hcp (Trophy) - 1st (-31secs) in 1:34.6
so an actual time of 63.6 which i’m very happy
with at this stage. I ran my race just as i had
wanted going quickly for the first 50 then
maintaining a relaxed stride to the 200 where i
went for home. Knowing that there were a
couple of good 400 runners behind me helped
me to go early and stay strong.
Shortly after i got the severe lactic burn and
the nausea but lots of walking a a slow jog
helped with that.
well done 
Friday Evening - 7.30pm - Warm
Tempo Session
Warmup 400m slow jogging pace then 100m
hard walk
3 sets of bum kicks and high knees
2 x strides 60/80m
4 x 300m (each 60s with 2min rests)
Cooldown 400m slow jogging then 200m
hard walk.
Sunday Evening - 6.30pm - Cool
Split Run Session
Warmup 400m slow jogging then 100m
hard walk
3 sets of high knees and bum kicks
2 x strides 60/80m
300m - 30s - 150m (fast relaxed/flat out)
Cooldown 400m slow jogging then 100m
hard walk.
Monday Evening - 6pm - Cool
Tempo Session
Warmup 400m slow jogging then 100m
hard walk
3 sets of high knees and bum kicks
2 x strides 60/80m
4 x 300m (60s with 2min rests)
Cooldown 400m slow jogging then 100m
hard walk.
Getting Fitter!
and faster?