Yep that’s right - freestyle PB!
Ha amazing eh - we were joking about running
just before the race with all of us standing in
the stands watching what resembled a lake.
When the rain eased (slightly) we thought ok
it’s not going to get any better so off we went
over to the start.
To be honest i much prefer to run in the cold
and i was already soaked so i don’t see that it
made any difference to the result.
Got another 200 and a 100 next Wednesday.
SB:)
Thursday Evening - 6pm - Cool
Easy Recovery Session
Warmup 200m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s.
Cooldown 200m slow jogging pace to finish.
Just an easy session to loosen up after a hard
night’s running last night.
SB:)
Friday Evening - 7pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s.
3 x strides 40/50/60m gradually building effort
300(85%) - 30s - 150(95%)
followed 2mins later with 400m slow jogging pace
to cooldown.
2 x 60 goosesteps and a set of reverse arm pullups
on the Power Tower to finish.
how on earth do you run that late? 
Will be interesting to see how that 200m goes in good conditions.
Yes i agree but as i do enjoy running when it’s
cold it may not make any difference.
SB:)
Saturday Late Afternoon - 5pm - Cool
Speed Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s
(i forgot to do a few easy strides!)
5 x 20 block start accels - 95% - 2mins
3 x 30 block start accels - 95% - 3mins
1 x 60 block start accel - flat out - after 5mins
2 x 50m goosesteps
400m slow jogging to cooldown and finish.
SB:)
Sunday Evening - 7.30pm - Cool
Tempo Session
Warmup 400m slow jogging followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s
200++200++200++200++ (+ = 30secs)
200++200++200++200+++
400m slow jogging to cooldown and finish.
SB:)
Monday Evening - 6pm - Cool
Speed Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s.
strides easy 30/40/50m
8 x 10m block starts accel - flat out - 1 min
3 x 20m block starts accel - flat out - 2 mins
1 x 30m block starts accel - flat out after 3 mins
2 x 60 goosesteps followed by 400m of slow
jogging to cooldown and finish.
Masters races this Wednesday - 200m and
100m around 20mins later.
SB:)
Tuesday Evening - 6.45pm - mild temp
Strength Session
Dip and Chins on the Power Tower
2 sets each of 6 different upper body
and core strength weighted exercises.
Fairly heavy weights and around 6-8 reps
for most of these.
10 sets of high knees and bum kicks done
a set of each between each weight set.
These done mainly as looseners to aid
leg recovery from yesterday’s speed set.
2 sets of 40 goosesteps done between
the core work.
SB:)
Wednesday Evening - Knox Masters
Very wet and windy conditions again
Warmup around 400m of slow jogging
done mainly in the grandstand followed
by 3 sets of high knees/bum kicks/goose
steps and running A’s.
3 strides relaxed pace 30/40/50 (track)
1 x 200m race - 1st in 27.55 with pretty
much no competition to push me along.
Around 20mins later -
1 x 100m race - 1st in 13.11 again with
no real competition.
400m slow jogging to finish up.
No extra workouts tonight - my system is
telling me to have an easy week.
SB:)
Friday Evening - 6.30pm - Cool
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s.
3 x strides 30/40/50m
300(48) - 30s - 150(22)
400m slow jogging pace to cooldown and
2 x 60 goosesteps to finish.
SB:)
Saturday Evening - 6.45pm - Cool
Tempo Session
Warmup 400m slow jogging pace followed by
2 x high knees and bum kicks
3 x strides 30/40/50m gradually building pace.
200++200++200++ (+ = 30s)
200++200++200++
400m slow jogging pace to cooldown.
I decided to increase the pace of the 200’s to
around 35s while keeping the recoveries at 60s.
In order to do this i dropped the volume to 1200
and will gradually increase it back up to 1600
before any other changes are made.
(previous pace of the 200’s was 37-38)
SB:)
Monday Evening - 6pm - Cool to Mild
Speed Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s.
3 x strides 30/40/50m easy each one quicker
6 x 10m block starts - flat out
4 x 20m block starts - flat out
2 x 30E - 30F - 30E - (middle sections flat out)
300m slow jogging pace to cooldown.
SB:)
Wednesday Evening - 6.30pm - Mild
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
and running A’s.
3 x strides 30/40/50 building speed then a
couple of practice starts etc.
300m race - 1st in 43.22 and really slowed a lot
in the last 30 or so.
80m race - 2nd in 10.1 behind Hornblower who
made a guest appearance tonight at Knox.
His time i think was 9.7
400m slow jogging pace to cooldown.
SB:)
Friday Evening - 6.30pm - Humid
Split Run Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s
3 x Strides 30/40/50m building speed
300(48) - 30s - 150(22)
400m slow jogging pace to cooldown.
SB:)
Saturday Evening - 7.15pm - Cool
Tempo Session
Warmup 400m slow jogging pace followed by
2 sets of high knees and bum kicks
3 x easy strides 40/50/60 building speed
200++200++200++ (+ = 30s)
200++200++200+++ (200@35s)
400m slow jogging pace to cooldown
SB:)
Monday Evening - 6pm - Cool
Speed Session
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s
3 x easy strides 40/50/60m building effort
6 x 10m - concentrating on arms at start
3 x 30m - keeping low for 15m then hard accel
2 x 40m - keeping low for 15m then hard accel
400m slow jogging to cooldown.
Masters races this Weds night are 400m and 60m
SB:)
Tuesday Evening - 6.30pm - Cool
Strength Session
Various upper body and abs exercises
mostly using heavy weights for 2 sets
of 7-8 reps.
60 goosesteps to finish.
Wednesday Evening - Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s
3 x strides 30/40/50m increasing effort
4 x practice starts increasing effort
400m race - 2nd in 62.44
300 slow jog and 50m easy stride to loosen up
60m race 1st in 8.25 (slight hesitation at the start)
200m slow jog to loosen up
3 x double grandstand step runs (29secs per rep with 40sec
walking recoveries)
400 slow jogging to cooldown.
Good solid nights work after feeling some cramping type
soreness in my legs all day today.
My 400m time tonight was my fastest for
about 3 years so i’m pretty happy.
SB:)
I’m just having a few days off from running as
i have been feeling very tired and a little off
colour lately. These days when the body speaks,
i listen.
SB:)