I do hope so! I still have that burning ambition
to break 60s. Need to keep very focused though
to have any chance.
tell me about it :rolleyes:
Wednesday Evening - 7pm - Warm/Humid
Knox Masters
Warmup 400m slow jogging followed by
3 sets of bum kicks/high knees/goosesteps
3 x 40m strides and a few practice starts
Races
120m Hcp 3rd in 15.1 (-4m) 20mins later
300m 4th in 43.7
20mins later
3 x 400m (approx times 95/85/85)
These did not follow a strict plan and were
about 3 or 4mins apart.
Cooldown 400m slow jogging pace.
Friday Evening - 7.30pm - Warm
I had plans of a good solid session for
this evening but changed it. It was quite
a warm and tiring day at work and i just
didn’t have much energy.
I did this instead -
Warmup 400m slow jogging then 100m
hard walk
3 sets of high knees and bum kicks
2 x strides 60/80m
1 x 160m @ around 95%
and that was it. My quads were quite sore
after the first of the strides - probably lacking
fluid i guess?
My aim is for a tempo session on Sunday.
Monday Evening - 6pm - Mild
Tempo Session
Warmup 400m slow jogging then 200m
hard walk
3 sets of high knees/bum kicks/running A’s
2 x strides 60/80m
4 x 300m (60s with 2min rests)
Cooldown 400m slow jogging then 100m
hard walk.
Wednesday Evening - 7pm - Humid
Knox Masters
Warmup 400m slow jogging followed by
3 sets of bum kicks/high knees/goosesteps
and Running A’s
2 x 40m strides and a couple of practice
starts.
Didn’t feel at all explosive tonight and my
starts showed just that. No short speed
work for quite some time and it sure does
show up!!
70m - 2nd in 9.44 (start crap and legs
sluggish)
200m - 2nd in 27.74 (same comments as
above but more)
I have the Vic Masters Champs on Sunday
and i need to freshen up in a hurry so i
guess it will be nothing but perhaps some
fast feet work on Friday night - we’ll see!
I also now find that two of my events are
only 16mins apart (200m and 400H) so i’m
pretty sure one of them will have to go.
I don’t know about that. what if there are only a handful of contestants in the 400H? run the 200m hard and then see what happens with the hurdles…
From previous page
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!
Have a read of this thread
http://www.charliefrancis.com/community/showthread.php?t=20173&highlight=400
and from about 1/2 way down (Treble’s post) on P116
http://www.charliefrancis.com/community/showthread.php?t=7593&highlight=400&page=116
there seems to be some at least anecdotal evidence that may be of interest 
The final program is completely different from
what was listed on the draft timetable so it is
now like this -
60m (12.49pm)
200m (2.14pm)
400H (2.30pm)
I have seen the likely fields for each event and
while i have only an outside chance in each
event i would still like to give it everything i have.
Unfortunately from past experience and this
means time and time again!, i will have nothing
left to even comtemplate the 400H. If i’m to
run that (only 3 starters) then i must drop the
200m.
What makes this even more confusing is that
as i’m lacking the speedwork to be close to
PB shape, i may be better to make the 400H
the priority. (and i’ve never even done this
event before!!)
A little thinking aloud!!
Here’s a bit of a comparison for my form
in March in 2007/2008/2009 -
400m - 07-64.7/08-62.99/09-63.7
200m - 07-28.7/08-26.48/09-27.7
100m - 07-14.2 no runs 08/09
70m - 07-N/A/08-9.22/09-9.44
There are other assorted distances but
none that i can compare for March.
In 2007 there was no short speed work
done at all - lots of 3k runs etc
In 2008 short speed and tempo were the
main focus.
In 2009 returning from a core related
injury caused by a dramatic improvement
in my starts (changed front leg etc).
I have done almost no short speed work
or general strength work for some months
but have concentrated on trying to get
my fitness back to a better level.
Although my 300/400 at the moment is
reasonable i suppose, clearly my lack of
short work and explosive power sessions
is telling the story.
After this weekend i will again start doing
what’s necessary to get back the edge
that is currently eluding me!
Just an addition to the thinking aloud
of the previous post! -
I guess i should step back and really
have a good think about my current
form. Given the circumstances and
the fact that i’m about 95% recovered
from a lengthy injury, I’m doing pretty
well. I may be subconciously holding
back from exploding at the start of my
races for fear of reinjury??? If i can
get that back i should be ok.
Now a break from thinking!!!
spoken like a true rugby fan!! :D:cool:
You’ll keep!!!
Friday Evening
I decided that since i really have nothing
to lose at the moment, I would give something
a try that at least will give me more confidence.
Realistically i’m not in good enough form to
race at PB level right now. I have done no short
speed work for many weeks and my fast starts
are not with me. My plan for a couple of days
starting last night (Thursday) is to get myself at
least feeling strong and fast. To fire up my CNS
and arrive at Box Hill on Sunday feeling that i
could jump out of my skin!! If it doesn’t work i
haven’t really lost anything so -
Thursday Evening
Dips/Pullups/Pushups and 8 x GHR
Tonight (Friday)
3 sets of high knees/bum kicks/goosesteps
A sets of Dips/Pullups/Pushups/ 10 x GHR
holding a 3kg medicine ball/10 Burpees/
several sets of 30 fast Running A’s/5 x starts
out to 10m/15 Air Squats
Tomorrow
Probably more starts and fast running A’s
Sunday
Victorian Masters Championships
60m
200m
400H (maybe)
why the GHR?
Good luck for tomorrow.
Just for right now as with all these exercises it’s
to make me at least feel strong. If i’m feeling
good then perhaps i will run well.
Saturday Evening - 6.50pm - Mild
3 sets of high knees/bum kicks/goosesteps
and Running A’s
A set each of dips/pullups/pushups
6 starts out to 10m - around 2min rests
(3rd/4th/5th start in a weighted jacket)
20 medball overhead throwdowns - 3kgs
10 x GHR w/3kg medball held to chest
Various hand to hand back and forth with
the medball.
Sunday Afternoon - 12.49pm - Very warm
Victorian Masters Championships - Box Hill
M45 60m - 2nd in 8.25
M45 200m - 4th in 29.73 ?
(these were electronically timed which has me
wondering about the 200 time??)
So both ends of the scale today! Quite pleased
with the 60m and that’s the one i really wanted.
The 200m well i can’t believe i ran that slowly!!
Kinda warm for me today but still. That’s 2 secs
slower than i ran on Wednesday night - not sure
that i believe it.
Anyway there is always next year and i will be
gettting back to the required amount of short
speedwork and getting myself stronger.
Wednesdays are HT on grass aren’t they? 2 sec does seem a lot different 
No not grass but hand timed yes. They are fairly
accurate at Knox. I was pretty disappointed on
Wednesday with 27.7 and that was my slowest
time for 2 years so you can see why today’s time
is a little hard to fathom.