Haven’t done a 4 for a while but around 63 so I’ve got serious work to do
Training tonight at Knox Track
Warmup including
8x70m strides
3 sets of high knees and bum kicks
3x15m practice starts
2x EFE 25/25/25
2x FEF 25/25/25
1x300m in around 45
Racing tomorrow at East Burwood Masters
100m Hcp and 200m
East Burwood Masters tonight
Very strong headwind in the straight
100m Hcp - 2nd (SCR) in 13.0
200m 1st in 27.4 (wasn’t really pushed and won easily)
Friday - Rest Day due to being extra tired
Saturday Morning
Upper Body and Abs workout
Saturday Late Afternoon
Usual warmup then
5x300m at around 75% with 60sec rests
Sunday Early Evening
45min Bike Ride (undulating)
Abs Work
Monday Evening - Warmish
General Upper Body Strength work
Usual warmup
3x120m @95% with 12min rests
abs work
Tuesday Evening - Warm
Croydon Masters
90m - 2nd in 11.76
400m - 1st in 63.46 (actually a 2x200m relay but ran the lot myself in lane 7)
2x150 accels (50/50/50) (75%/85%/95%)
Wednesday Evening - Warm
Knox Masters
100m - 1st in 12.73 (strong headwind)
4x200m relay (anchor leg) ran very strongly
Very pleased with tonights efforts
Tomorrow night i’m racing in an 80m and a 400Hcp
at East Burwood
Thursday Evening - Warm
East Burwood Masters
80m - 1st in 10.75 (headwind again)
400mHcp - 6th in 64s (started as backmarker behind runners who
would have beaten me with an even start lol)
Friday Rest
Saturday Morning - Mild to Warm
Warmup including usual sprint drills plus 6 x strides each getting faster
3 x 140m @ 95% with 15min rests
abs work
Saturday Evening - Very Warm
Upper Body Session
Abs Work
Sunday Late Morning - Very Warm
Usual warmup including strides high knees bum kicks
a few accels gradually getting quicker
1 x 179m race (against 1 other running 167m) @ 100% - to emulate tomorrow nights
age-graded 200m Hcp Heat (The Landy Trophy)
Monday Evening - Hot Night 35C
The Landy Trophy
200m Age Graded Hcp 179m - 2nd
1000m Age Graded Hcp 894m - 5th
Consolation Final 400m Age Graded 360m 8th
My main aim for the night was to run well in the 200m which i did.
The age graded system essentially means that anyone under 60yo
has virtually no chance of winning either of the finals
Tuesday Evening - Mild
Croydon Masters
80m - 1st in 10.78 (strong headwind)
120m - 1st in 16.06 (as above)
400m run by myself in 67 to finish off the night
Wednesday Evening - Mild
No Masters at Knox tonight
Upper body and abs workout 50mins
how’s eddie travelling??
Yeah he’s still going along ok!
Thursday Evening - Mild to warm but humid
East Burwood Masters
60m - 1st in 7.91
100m Hcp (heat 3) 4th (SCR) didn’t check time
200m 1st in 26.90
My plan is to have 2 weeks off now from running and any leg work
to hopefully help my knee recover fully.
Friday - Rest
Saturday Morning
Upper body and Abs work
Sunday - Rest
Monday Evening - Warm
Upper body and Abs work
Currently on day 4 of a 14 day self imposed racing/running ban
to try and get rid of my left knee niggles.
Vic Masters Champs in 3 weeks so all being well i shall have a
week and a half or so to get ready for it.
Tuesday Evening - Mild to Warm
Day 5/14 of no running or leg work
Upper body and abs session - 50mins
Wednesday - Rest Day
Thursday Night - Rest Day
Friday Night - Upper Body and Abs
Saturday - Boxing Bags 6x2min rnds then Upper Body and Abs
Sunday - Same as Saturday
Monday - Same as Saturday