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
Tuesday Evening - Very Warm
Day 12/14 of self imposed running ban
Boxing Bags 6x2min rnds followed by various upper body and abs work
Wednesday Evening - Very Warm
Boxing Bags 6x2min rds followed by various upper body and abs work
Thursday - Rest
That completes 14 days of a self imposed break from running to try and get my knee sorted.
Tomorrow night i’ll start running again and we’ll see how it is
Friday Evening - Very Warm
Full warmup including
6 x 60 easy strides gradually increasing effort
3 sets of high knees and bum kicks
200m long stride walk
1 x 60m @ 95% followed 12mins later by
1 x 80m @ 95%
abs work to finish
This was my first run for 2 weeks and my knee feels much better
Saturday Morning - Warm
Full warmup including
6 x 60m easy strides gradually increasing effort
3 sets of high knees and bum kicks
5 x 300m quick relaxed with 60s rests
abs work to finish
Spent the next few days with quite a sore back forcing me to stay home
from work and do no training.
Wednesday Evening - Knox Masters (back still quite sore but took Voltaren)
Usual warmup
60m - 2nd in 8.3ish
400m Hcp - 2nd in 65
Thursday Evening - East Burwood Masters
Usual Warmup
70m - 1st in 9.40
110m - 1st in 14.50
Definitely felt sharper than the night before - back still not right though
Friday Evening
Usual Warmup
1 x 60m at 95%
Saturday Afternoon - Victorian Masters Champs
100m - 5th in 13.73 - very strong headwind - felt sluggish with poor start
Sunday Afternoon - Victorian Masters Champs
60m - Silver Medal 8.66 - (strong headwind again-all times very slow)
200m - 4th in 27.52
Monday Evening
Usual Warmup
5x300m at 75% w/60s rests
Various Upper body and abs
Tuesday Evening - Croydon Masters (cool)
Usual warmup then
80m 1st in 10.34
200m as anchor leg of 2x200m relay (received baton about 30m last and made up about 20m)
Wednesday Evening - Knox Masters - (warm)
Usual warmup then
60m - 1st in 8.03
200m - 1st in 26.87
getting closer to where i was about a month ago