Friday Evening - Cool
1 hour of Upper body and abs work (resting the legs)
Saturday Morning
Usual Warmup then
2 x 300m/30s/150m
clearly didn’t do the first one hard enough so i did a second 15mins later
Saturday Late Afternoon
Usual Warmup then
Upper Body plus abs then
3 sets each of bodyweight deep squats and walking lunges (not too much to start back with
after knee problem)
Sunday Morning
Usual Warmup then
60m at 95% then
400m/45s/60m
abs
Monday - Doncaster Masters
70m - 1st in 9.42
250m - 1st in 34.21
Tuesday - Croydon Masters
400m age-graded Hcp 3rd in 63.20(fastest for quite a while)
150m - 1st in 20.22
Wednesday Evening - Knox Masters (Very Warm)
70m 1st in 9.15
500m 1st in 85.20PB (I led the race and was overtaken by the eventual 2nd placegetter
at around the 250m mark but took the lead back at around 110m and pulled away to win clearly)
Thursday - Rest Day
My system has told me by providing me with a cold that i may have been overdoing it a little!
Friday - Late Afternoon - Mild (my cold seems to be on hold)
Usual Warmup then i tried to do a few block starts but feeling sore in the hips legs from running on a very hard
track at Doncaster on Monday Night. Having the day off yesterday seems to have exaggerated those little niggly
sore bits that are nearly always there.
Instead i just did a series of run-throughs while there at the track.
After arriving back home i did 3 sets each of air squats/walking lunges/Russian Twists
having a rest day today but back into it tomorrow
Ok i should start posting again here -
Competed recently at the Oceania Masters in Bendigo in M50-54 - didn’t expect too much i guess
60m 7th
100m 7th
Returned back there later in the week and got a run in a 4x100m relay and got a Bronze running the 2nd leg.
I received the baton in last place and passed it over in 1st so i did my bit.
Lots of friends there all winning many medals so a great event.
On a mission to drop my weight from 92.5kg to 80kg - day 6 and i’m at a consistent 87kg
I’m eating smaller portions of much healthier food and have cut out bread most dairy and most sugar.
Any tips on shedding the weight would be much appreciated. Need to get to 80kgs by Mar01
I’m 6’ tall and need to lean down.
I’ve been using the leangains approach (www.leangains.com) with much success over the last two months. Went from >14% to <8% body fat while not loosing any strength/muscle mass and getting faster on the track.
thanks i’ll check it out
I count protein and not calories. Though too many large meals are obviously silly…
2g per kg of body weight I aim for.
And roughly 40 to 100g carbs per day.
The more I train the more carbs.
No training and basically no carbs…
If I knew you were there it would have been good to catch up.
The guy running the shoe stall is a memeber here.
Yeah i’ve been away from this forum for a while and forgot there might
have been some contributors in Bendigo. Only thought of it in the last couple of days.
My main reason for wanting to cut the weight is that i figured 92.5kg was slowing me down particularly from 200-400m.
Noticably most other sprinters (the better ones) are much lighter.
I’m down to 87kgs at present and want to get to 80kgs by Mar01
Friday Night - Hot
3km Easy Recovery Run 21.49
Saturday - Warm
Usual Warmup then
80m/100m/120m at 90-95%
10min rests during which time some
Russian Twists and Pushups
(a few sets of air squats after all the runs were done)
Sunday - Warm (Sherbrooke Aths Grass Track)
Usual Warmup then
3 x 10m
3 x 20m
3 x 30m
1 x EFE
then back home for
3 x Weighted Russian Twists/Pushups/Air Squats
Monday Morning - Mild
3km Recovery Run - 19:13
Monday Night - Warmish
Usual Warmup then
3 x 270m - 90% with rest 2.5mins
then 5mins rest followed by
300/30s/150 quick relaxed/flat out
3 sets of Weighted Russian Twists/Pushups/Air Squats
Hi,
what is the 90% in the 270m, of 400/300 PB?
When taken from a 300m PB it really fast, for me quite impossible to do with a 2,5 min break.
The 300/150 after only 5 min makes feel the pain when reading it.
So realy i am very intersted what your times are and what the %-age is taken from. From experience I might be able to do some 90% runs with at least a 5’ break. But 8-10’ is preferred when doing fast runs @ 90%
I guess it’s more of a perceived effort and not % of times.
On reflection i might be overestimating it and maybe more like 80-85%
Last night’s session was done trying to emulate a track session but on a fast treadmill so
times are almost impossible to assess for me.
(i was definitely a mess after the 300/150 lol)
I do usually find that a 300/30s/150 by itself if done properly on the track is enough by itself for me.
Tuesday Morning - Mild
3km Recovery gradually building from halfway - 18:32
Tuesday Evening - Warm
Usual Warmup then
80/100/120m @ around 90% effort 10min rests
which included sets of Russian Twists and Slow Pullups
Get a countdown timer you can hold in your hand, under $20.
I am the memeber running the shoe store. It is called Kings Sport Store and yes we sell shoes and a countdown timer that will do the job.
thank`s Bold