Saturday Evening
3 sets of high knees and bum kicks
1 x 70m strides
300m - 15mins - 300m (90%)
Medball Abs - 5mins various
2 x 25 Air Squats
Wednesday Evening
Various upper body work and Medball abs
2 x 25 Air Squats
Tuesday Evening
Various upper body work and Medball Abs
Tuesday Morning
3km run around the lake course again but this
time able to push hard without the soreness for
14:52 - much better!
Monday Morning
3km run around the lake course 16:25 - legs still
very sore and tired from several days before!
Sunday Evening
3 sets of high knees and bum kicks
1 x 80m strides
300m run at 90%
15mins including Medball Abs 5mins
300m run at 90%
2 x Air Squats (25/30)
Saturday Evening
Various Upper Body Exercises plus
Medball Abs - 5mins
2 x Air Squats (25/30)
Friday Evening
3 sets of high knees and bum kicks
1 x 80m strides
100m run at 95%
15mins including Medball Abs - 5mins
100m run at 95%
2 x Air Squats (25/25)
Thursday Evening
A light upper body session plus
Medball Abs - 5mins various
1 x 30 Air Squats
Wednesday Evening - Humid
Knox Masters
Warmup 400m slow jogging pace then
3 sets of high knees and bum kicks
1 x 30m strides
2 x 15m practice starts
1 x 50m strides
300m race - 5th in 43.02
15mins
120m run at 95%
15mins
120m run at 95%
Tuesday Evening
Various upper body exercises plus
Medball abs - 5mins various
2 x Air Squats (30/30)
Monday Evening
3 sets of high knees and bum kicks
1 x 80m strides
300m run at 90%
15mins including Medball Abs 5mins
300m run at 90%
2 x Air Squats (25/30)
Monday Evening
3 sets of high knees and bum kicks
1 x 80m strides
300m run at 90%
15mins including Medball Abs 5mins
300m run at 90%
2 x 30 Air Squats
Monday Morning
3km run around the lake without
pushing in 16:47
Sunday Evening
Medball Abs - 5mins various
2 x 30 Air Squats
Saturday Evening
3 sets of high knees and bum kicks
1 x 80m strides
100m run at 95%
12mins including Medball Abs 5mins
100m run at 95%
2 x 30 Air Squats
Friday Evening
Medball Abs - 5mins various
2 x 30 Air Squats
Monday Evening
3 sets of bum kicks and high knees
1 x 80m strides
300m run at 90%
15mins (incl Medball Abs 5mins)
300m run at 90%
2 x 30 Air Squats
Friday Evening
3 sets of high knees and bum kicks
1 x 80m strides
100m run at 95%
14mins (incl Medball Abs 5mins)
100m run at 95%
2 x 30 Air Squats
Friday Morning
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60secs
Wednesday Evening
Knox Masters
5km run easy(not race) 30mins approx
Tuesday Evening
Various Upper Body Exercises plus
Medball Abs 5mins
2 x 30 Air Squats
Tuesday Morning
3km run in 15:27
Tuesday Morning
Tempo Session
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60secs
Have not trained since last Wednesday (upper
body session) and am now suffering with a viral
infection so it could be a few more days yet.
Friday Morning
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60secs
Thursday Evening
Medball Abs - 5mins various
Air Squats 2 x 30
Wednesday Evening
Knox Masters
Arrived not knowing what was on
the program for the night.
Warmup 400m slow jogging pace then
3 sets of high knees and bum kicks
2 x 30m strides
2 x 15m practice starts
1 x 50m strides (a little more effort)
400m Hcp - 4th in 63
Started at 57s and passed around 8
runners to cross the line right on
2:00 in 4th place. Extremely pleased
with the run having not run at all for
15 days and having recovered from a
virus. I did however develop quite a
headache later in the night and into
the next morning.
Tuesday March 9
Medball Abs - 5mins various
Sunday March 7
Medball Abs - 5mins various
Saturday March 6
Medball Abs - 5mins various
Decided on a few days off from training
then caught a virus which knocked me around
for well over a week so no training done
again until Saturday March 6.
Wednesday Feb 24
Various Upper Body Exercises
Medball Abs - 5mins various
Air Squats 2 x 30
Saturday Night
Various Upper Body Exercises
Medball Abs - 10mins various
Air Squats 2 x 30
Sunday Night
Various Upper Body Exercises
Medball Abs - 10mins various
Air Squats 2 x 30
Monday Night
3 sets of high knees and bum kicks
1 x 80m strides
100m at 95%
15mins break including Medball Abs
100m at 95%
This weekend i have the Vic Masters
State Championships - I’m entered to
run 400m on Saturday (possible heat
and final) and 400mH on Sunday (final
only). My final tuneup will be a 300m
race on Wednesday night.
Good luck!
Thanks John!
Tuesday Morning
200++200++200++200++200
++200++200++200++200++200
Run at 70% - ++ = 60sec
Wednesday Evening
Warmup 400m slow jogging then
3 sets of high knees and bum kicks
2 x 30m strides
2 x 15m practice starts
300m - 1st in 43.84
A nice tune-up run pushing hard from
the 200m and overhauling a couple of
other runners running off big handicaps.
Friday Evening
Medball Abs 10mins
Thursday Evening
Various Upper Body Exercises
Medball Abs 10mins
Saturday Afternoon
Victorian Masters State Champs
400m - last in 64.74 (best forgotten)
Had to wait around today in very warm
conditions for about 5 hours as the heats
were cancelled due to only 7 entrants.
I guess i could put it down to that for
my shocker today - i don’t know??
I never run well in the heat and the
waiting around didn’t work well either.
I felt really good in the morning when i
arrived there and probably would have
run much better had there been a heat
then and there.
I have to try and recover for the 400mH
tomorrow - we’ll see
Sunday Afternoon
Victorian Masters State Champs
400mHurdles - 1st 78s at my first attempt
at the long hurdles. I was the only runner
in my age group in the race so i collected
the Gold Medal for what it’s worth!!!
I’ll take what i can get - it was bloody
tough (thought i was going to faint at one
point).
bugger :o what were the other times like?
Well the winner ran a 55.XX - Even at my best i
would have been lucky to run 4th or 5th