Friday Evening - 6pm - Mild(Indoor)
Mini Tramp + Other
Warmup 3mins slow jogging on mini tramp
3 sets of high knees and bum kicks with a
set of either dips/chins/pushups between
each.
8 x 30steps sprints flat out on mini tramp
with 90 - 120s recovery between each.
3s x 5r dumbbell deadlifts (not real heavy
but i’m just starting to do these. I will be
increasing the weight to very heavy with
very low reps soon (when i get some more
weights.
Various abs work and then another 3mins
of slow jogging on the tramp to cooldown.
Saturday Evening - 7pm - Mild(Indoor)
Endurance and Weights
Earlier today i spent some time playing’
some basketball with my son and that
would have been a good tempo type
session.
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks with either
a set of dips/chinups/pushups between each.
2 x strides 60/80m
300m fast relaxed (no 150m tonight as tired
from the earlier basketball session)
400m slow jogging pace to cooldown and some
abs work on the power tower.
1s x 15r x dumbbell push press.
I got myself some new weights today - around
100kgs plus the barbell. As i’m a beginner when
it comes to deadlifts i started with -
1s x 2r x 55kg then 5s x 1r x 75kgs with good
breaks in between. Clearly i need to build my
strength up in this area as it is certainly lacking.
(I’m assuming the barbell is around 5kgs??)
mine is 10kg.
just stand on a set of scales with it, then without it and the difference is the bar.
eureka!! 
Sunday Evening - 7pm - Mild(Indoor)
Leg Speed/Strength + Weights
Warmup 3mins slow jogging on mini tramp
3 sets of high knees and bum kicks with a
set of either dips/chinups/pushups between
each one.
6r x 30steps very fast on the mini tramp with
90-120secs recovery between each.
(I felt even faster doing this tonight so i pushed
it and cut the reps to 6 instead of 8.)
Followed with various abs work and then to
weights.
DL - 2s x 1r x 60kg then 3s x 2r x 60kg. I decided
on 4mins of recovery between each set.
PP - 1s x 15r x dumbbell press
Cooldown 3mins of slow jogging on mini tramp.
Monday Evening - 7pm - Mild(Indoor)
Split Run and Weights Session
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks
1 sets of each dips/chinups/pushups
2 x strides 60/80m
300m - 30s - 150m (fast relaxed/flat out)
400m slow jogging pace to cooldown
Various abs work on the Power Tower
Push Press 1s x 15r x 35kgs
Deadlifts 1s x 1r x 60kgs/1s x 2r x 65kgs
1s x 3r x 65kgs/1s x 2r x 80kgs
That will be the last of the weights until
at least Thursday. I feel like i have the
technique right for the deadlifts so i will
be increasing the weights a little more.
I will be running in a 400m race on Weds
night for Masters - I’m looking forward to
it.
Tuesday -
Rest Day today - no training as i’m pretty tired
and i want to be feeling good for tomorrow night’s
400m.
Wednesday Evening - 6.30pm - Cold
Knox Masters
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 and a few practice starts
400m race - 2nd in 64s
40s NOSP (name own start pos) ran 280m in 41s
3 x 30m practice start and accels
1 x 50m flat out.
Later after getting home -
Deadlifts - 4s x 1r x 80kgs (did these tonight so
i can have a complete rest day tomorrow)
My legs were very heavy tonight - felt like boat
anchors and i started to feel it half way through
the 400m. I went out hard and felt like i was just
about walking the last 100 it was so slow.
Obviously the recent addition of deadlifts etc has
made my legs tired and i have not had enough
recovery to race. I will adjust when i lift and i’m
sure i’ll get used to it as i go along. Just the
usual trial and error for me.
Interestingly, the first 200 of the 400 tonight did
feel very fast though.
More Rest! More Rest! More Rest!
who beat you in the 400m??
Andrew Watts made a rare appearance and won
but only ran a 63.
He also ran 300m in the 40 second race and
crossed in 40.4
I thought it might have been wattsy…
I told him he needs to persuade me to join
Waverley for the upcoming AV season.
I think my new mission might be to improve some
and beat him in distances up to 200m !!!
and i have been giving some thought to restarting
my long jump career again after 35 years or so!
Friday Evening - 7pm - Cool/Mild
Split Run plus weights
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks with either
dips/chinups/pushups between each.
2 x strides 60/80m
200m - 2mins - 200m (95%/98%)
400m slow jogging pace to cooldown
Shoulder Press 1s x 12r x 35kgs DB’s
Deadlifts 2s x 1r x 80kgs/1s x 2r x 80kgs
1s x 3r x 80kgs
Saturday Afternoon - 4.30pm - Mild
Leg Speed/Power and Weights
Warmup 7 or 8mins of basketball
2 sets of high knees and bum kicks
5 x 20m stepladder leg speed runs
(10m up and back)
6 x 10m block start practice
6 x complex box jump runs with 6
various jumps in each run
5 x standing long jumps
Shoulder Press - 1s x 13r x 35kgs DB
Deadlifts - 1s x 1r x 80kgs/1s x 2r x 80
2s x 3r x 80
Sunday Afternoon - 3pm - Wind/Rain
Short Speed then Weights
Warmup 400m slow jogging pace followed by
3 sets of bum kicks/high knees/goosesteps
3 x 40m strides
Quite a lot of practice starts with blocks working
on technique.
2 x 60m sprints timed at a tick over 8.5 each.
A few more practice starts.
A little tired for this session but it’s my last until
Wednesday so i got in some time down at the
track.
Weights (shortly after getting home)
5 x 6 movement box jump runs
Deadlifts 1s x 2r x 80kgs/2s x 3r x 80kgs
Dumbbell Shoulder Press 1s x 15r x 35kgs
Wednesday Evening - 6.30pm - Cool/Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s.
3 x 40 strides and several practice starts
60m race - 3rd in 8.14
Some general moving around to try and stay
loose and warm for the next event.
3 x 200 x 2 relay - I ran my first 200m in a
fast relaxed fashion and then hammered the
second one hard (my team was 2nd out of 2)
A short time later i did several jumps into the
long jump pit. I increased the speed and effort
and in the end did one jump too many when
tired and have managed to hurt my lower back.
I really hope it improves tomorrow.
When will i learn to stop when i start to get too
tired?