Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A’s
3 x 40m strides and a few practice starts
100m race - 1st in 13.46h
2 x 40m accels
1 x 60m flat out
400m brisk walk to cooldown.
After having injured my lower back last Wednesday
and having to have a week off work, I ventured
down to the track this evening with the idea that i
would just slowly warmup and see how i was feeling.
All went well and i found myself able to exert more
and more pressure so i decided to run the 100m.
Given the situation i’m fairly happy with the time and
as there wasn’t any real competition in the race, it
should be all up from here.
Thursday -
I woke up this morning to find a little left over
pain but hopefully now i will be able to get back
to some normal training starting Friday.
I arrived home late on Friday and didn’t really
have the energy to train after such a long day
at work.
Saturday Afternoon - 4.30pm - Warm/Windy
Easy pace continuous run - local streets
Approx 4kms at easy pace (very slow - 27:50)
Then about a five min walk home. Very warm
conditions which i don’t like for running.
It seems i must have reinjured my back while
working on Friday and woke up very sore this
morning. This afternoon’s jog was very easy
pace to aid my fitness mainly as it seems to
be way below par for my liking. My back seems
to handle running ok despite causing me a lot
of problems with other tasks.
Still a bit sore but running is one of the few things that i can do at the moment.
I slightly reinjured it on Friday at work carrying something heavy further than i should have.
I had little option but to walk quite a distance with a satchel of heavy medical records in each
hand - definately a mistake.
If i don’t do anything else stupid i should be ok in a few more days i guess.
Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 800m slow jogging pace followed by
3 sets of high knees/bum kicks and goosesteps
3 x 50m strides and a few practice starts
1000m Hcp - ran off 1:15 and finished back in
the field with a very pedestrian time of 3:49
4 x 40m practice starts and accels
My PB for 1000m is 3:24 from around 2005 so i
have a little work to do if i’m to try to attack that.
Friday Evening - 6.30pm - Mild
Hard Tempo (dont know what else to call it)
Warmup 1km slow jogging pace and a few
bum kicks to loosen up
1000m run at a good pace pushing most of
the way. This was run on a circuit that i
mapped out a while ago around a local lake.
There are some gentle ups and downs along
the way so it’s not exactly a flat course.
From memory about 3 years ago my best for
the trip was around 3:48 and today i got there
in 4:19. Some work to be done to get back to
that.
Another 1km of slow jogging back home to
cooldown.
Monday Morning - 6am - Windy/Mild
Hard Tempo
Warmup 1km slow jogging pace and a
few bum kicks etc
1000m around the lake course - 4:21
Conditions were a bit windy and even
a little humid.
Cooldown 1km slow jogging pace.
Monday Evening -7pm - Cold
Sprint/form
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks with either
dips/pullups or pushups between each set.
2 x strides 50/70m
2 x flying 40m/1 x flying 60m with 5min breaks.
Due to very bad weather this session done to
the best of my ability on the treadmill which was
set to 20kph@12degs incline.
Wednesday Evening - 6.30pm - Cool
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps
3 x 40m strides and a few practice starts
60m - 1st in 8.08h
300m Hcp Equal 1st in 43.88h (3 runners crossed
together and couldn’t be separated without a
photo.) Two of us were off scratch and the other
guy off -24m.
2 x 20m starts - 2mins rest
1 x 40m start and accel - 4mins rest
1 x 60m at around 95%
Friday Morning - 5.45am - Mild/Windy
Hard Tempo
1km Lake Run with similar northerly wind conditions
as the other day. A little quicker this time - 4:11
so we’re moving in the right direction. Still some
fatigue and soreness from the last few days but
i’m still readapting to the slightly longer runs. Back
soreness still there a tiny bit but constantly improving.
All good!
Saturday Afternoon - 2.15pm - Very Warm
Speed/Form - At the track
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
Running A’s.
3 x 40m strides then into spikes
2 x 20m blocks - 2mins
4 x 40m blocks and accel - 3-5mins
1 x 60m at 95%
400m slow jogging pace to cooldown.
Quite a good session on a very warm day.
I had the track all to myself as the rest of
Melbourne is watching the AFL Grand Final.
I decided i would just watch the last half!
