No everyone pretty much lined up at the start
behind one another and then you would go
when the large timing clock clicked over your
start (hcp) time etc. It actually works quite
well with big hcp fields but yes you have to go
around other runners to pass which would add
to the time. (also crouch start no blocks)
Anything less than 400m we usually run in lanes
with distance hcps.
SB:)
are you not allowed to run the 400m in lane 3? 
Having to overtake all those others would definitely slow things down
Yeah you could do that - i think i pretty much
passed everyone in lane 2
I do find these races a lot of fun (nothing like
breezing by slower runners!)
SB:)
Well yesterday (Thursday) was a scheduled
rest day for me but today was going to be my
usual Friday evening session. However after a
very very hot day yesterday and again today,
(this time around 40C - over 100F)i barely made
it home without collapsing. My line of work is
riding around all day on a motorcycle (road/trail)
delivering small items. Today was 8 hours in
direct sunlight almost the whole time so i am
stuffed. Training of any sort would be pointless.
I’m feeling about as depleted as it
gets. Need rest and much liquid.
SB:)
Saturday Evening - Hot and Humid
7.15 Temperature still over 30C
Split Run
Warmup 400m slow jogging pace followed by
3 sets each of high knees/bum kicks/goosesteps/
running A’s
30/50/70m strides relaxed pace increasing tempo
300(50) - 30s - 150(21) (times approximate)
100 goosesteps followed by 400m slow jogging
and a set of reverse arm chins to finish up.
SB:)
Sunday Evening - 7.15pm Tempo
Again the temperature still over 30C
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s - short backwards jog after each set.
200++200++200++200++ (++ = 60seconds)
200++200++200++200++++
400 slow jogging pace to cooldown and finish.
This was very tough tonight and really in the end
the effort in this heat was more than what’s required
for tempo. I wanted to get through the whole thing
though so onward i went.
Tomorrow is forecast to be 39C so if i do end up
doing a session, it will most likely be short and sharp.
SB:)
don’t you just love this weather?? 
I f$%&*@g hate it…!!!
SB:)
Monday Evening - At The Track 6pm
Speed/Form - Hot/humid conditions 34C
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s
3 x 30 strides quick and easy to loosen up
Block starts (without blocks)
1 x 20 fast then easing down to 30
2 x 30 fast then easing down to 50
1 x 60 @ 95%
2 x 50m goosesteps followed by 400m slow
jogging pace to cooldown and finish up.
Kept the volume quite low tonight because of
the current (and recent)very hot conditions.
SB:)
Tuesday Evening - Strength Session
Mild to Warm after a hot day again
Warmup straight into 3 sets of high knees/
bum kicks/goosesteps and running A’s(4 sets)
In between these 2 sets of 4 different upper
body and core exercises focusing on low reps
and fairly high weight.
1 set of pullups on the power tower
Cooldown 200m of slow easy jogging to finish.
Kept the session fairly short and sharp again
tonight as the week has been quite taxing.
Tomorrow night’s races 300m and 110 Hcp.
Wednesday Evening - Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s. Some walking and backwards running
between those.
Strides 30/40/50 and a couple of block starts.
1 x 300m race - 1st in 43:55. I was kicking myself
after the race as i was watching the infield clock
tick over during the last 20 or 30m and lost my form.
I slowed quite noticably but still made it inside my
old PB that i broke a couple of weeks ago.
It has been a tough week weather wise so i can’t
complain.
Easy 300m jog to recover and get ready for the -
1 x 110 Hcp (2nd off -4m in 13.51) which was a half
second improvement on my last one. My start was
more explosive and it felt like the acceleration was
there tonight.
A little while later i decided on a grandstand steps
session which is a very tough sequence that when
run flat out takes around 28-29 seconds and i did
3 of these with 40seconds walking recoveries.
400m slow jog to cooldown and finish up.
SB:)
Friday Evening - 6.30pm
Cool weather thank goodness!
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s
Strides 30/40/50 gradually building speed
300 - 30s - 150 - 30s - 60 (85%/90%/95%
perceived effort). Very tough session but the
main part of it is over very quickly and so i went
as soon as i could (around 80s)into a slow jog to
recover and cooldown - 400m.
2 x 60 goosesteps and a set of reverse arm
pullups to finish.
Thursday - Rest Day
SB:)
I’ll say. Why the 60 at the end?
Good work on the 300 PB the other night too.
I had a feeling you might say that !!
I dont know - i guess doing one split run of
300 - 30s - 150 just doesn’t seem quite enough.
I could do 2 of them i guess but i thought i’d
just have a go at adding the 60. Not sure if it’s
wise or not. Your thoughts?
I got the idea from reading your 300 plus 4x60
SB:)
Done properly the 300+150 should be enough without the 60 tagged on. I got that run from KK and it should be 300 @ fast relaxed so approx 95% rest 30 then 150 @ whatever left.
Saturday Evening - 7.45pm
Tempo Session
Warmup 400m slow jogging pace followed by
2 sets of high knees and bum kicks
200++200++200++200++
200++200++200++200+++
Cooldown 400m slow jogging pace to finish.
I kept it very basic with no extras tonight to
keep the session fairly short.
I always feel great shortly after doing this
session - physically and mentally. I handled
tonight’s session quite comfortably and it felt
about right for tempo.
SB:)
Monday Evening - 6pm - Temp Mild
Speed/Form Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s. Then into spikes for -
All of these were done as block starts -
2 x 10m - 75%
5 x 20m - 95% (2mins rec)
3 x 30m - 95% (3mins rec)
1 x 60m - 98%
Cooldown 400m slow jogging pace to finish.
A good solid session tonight - the 60 felt quite fast.
Sunday - Unscheduled rest day due to Easter
activities (poor excuse!).
SB:)
Tuesday Evening - 7pm
Strength Session
Warmup 3 sets of high knees/bum kicks
goosesteps and running A’s
Dips and chins on the Power Tower
2 sets of 6 different upper body and
core strength exercises with heavy weights
4 x practise block starts (for explosive start)
2 x 60 goosesteps
300m slow jogging to finish up.
200m race at Masters tomorrow night
(my fav distance)
SB:)
Wednesday Evening - Knox Masters
A very very wet night at the track.
Much of my warmup was done in the
grandstand running back and forth up
and down for around 400m followed by
3 sets of high knees/bum kicks/goosesteps
and running A’s. Then onto the very wet
track for a few strides and a couple of
practice block starts etc.
1 x 200m race - 1st in a NEW PB of 26.48
on a very wet track under water but with
another runner of similar standard which is
what got me there quick. Very happy!
Shortly after we ran a 70m race and against
the same runner again i won in 9.54 PB
200m of slow jogging to loosen up and then
2 x Grandstand steps with 30secs walk rec
between. This was done in the same fashion
as a split run with the first rep in 27.84 flat out
followed 30secs later with 29.52
400m of slow jogging to cooldown and finish.
SB:)
you ran a pb last night!? :eek: have you been working on your swimming? the conditions were shocking. I’m surprised you ran at all. 
good work…