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
East Burwood Masters - Mild
I did it - I won the final of The Gwen Davidson 100m Hcp tonight - a race I targeted about 2 months ago.
My Hcp was 1 metre and I got there right on the line in a field of 10.
Sadly the time wasn’t recorded for it but a short time later I won the
200m in 26.71 - very happy with that
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