Tempo session on Tuesday night : 12 x 100m with walk back recovery
Time trials Thursday night :
60m 7.53s
5 min.
100m 11.82s
10min.
300m 36.15s
That is my fastest 300 time for the year, so having a bit of time off has obviously helped.
Terry
Friday night : Got half way through a tempo session before my right hammy started to tighten up. It obviously needs a lot more work.
Saturday : Usual weight session without squats.
Sunday : Flight to Sydney, rest.
Monday : Weights in the morning, 8 x 60m on grass in the afternoon.
Massage lined up to help with tight hammy. Training will be all over the place for a while as I’m on holidays for 4 weeks. Plently of rest along with the usual training, I hope.
Terry
Tuesday : Managed about 90 min. walking today, but no tempo. Still recovering from the trip down.
Wednesday : Couldn’t get onto a synthetic track, but found a good grass track.
150m 19.3s
9 min.
150m 19.4s
Run in flats on grass, at around 90% ( unloading this week ). Followed by reduced intensity weight session. Did a few more abs to make up time.
Terry
Thursday and Friday : No Training
Saturday :
300m 38.7s
20 min. break
300m 41.1s
Couldn’t get motivated for the second rep. Since being on holidays I’ve had trouble doing anything.
Terry
With a few very unproductive months behind me, I’m getting back into the serious stuff. I ran at the QLD State Championships last weekend, but didn’t run times worth mentioning. The plan is to have 1 week off, then start back with GPP.
Back and hamstring problems are on the mend, so this year should be a big improvment on 2003. I’ll post my GPP program in the next few days.
Terry
Monday Morning : Weights
Bike warm-up : 10 min. easy
Chin-Ups : 20, 90s rest, 12, 90s rest, 8
1/4 Squats : 5 x 8 @ 60kg
Incline Leg Press : 5 x 8 @ 80kg
Crunches : 3 x 30
Monday Afternoon : Speed
Warm-up : 1.2km easy on grass + stretching + run throughs
5 x 30m from 3-point start with 3 min. between reps.
Tuesday Morning : Pool Recovery
20 min. drills in waist deep water
Tuesday Afternoon : Tempo
2 x 3 x 100 m on synthetic track with walk back recovery
Final session with 100m sprinter, back to longer session next week.
Terry
Wednesday Morning :
Nothing. The gym didn’t open, so my workout consisted of sitting in the dark for 20 minutes.
Wednesday Afternoon :
1km warm up jog
5 x 140 m hill sprints with walk down recovery
1km walk home, too tired to run
Thursday Morning :
20min. pool recovery, mostly drills
Thursday Afternoon : Tempo session
3 x ( 300m in 51s , 200m walk , 200m in 33s ) with 5min. between sets
Terry
Friday Morning : Weight Session
Warm-Up : 10min. bike
Crunches : 3 sets with 90s between - 41, 22, 12
Incline Bench Press 60kg : 3 sets with 90s between - 15, 8, 7
Hammer curl 10kg : 5 sets x 8 reps
Tricep extension 10kg : 5 sets x 8 reps
Friday afternoon to Monday morning : Trip to Sydney, no training
Terry
Monday Afternoon : Speed Development
1200m warm up jog, stretching and run throughs
6 x 30m from 3 point start with 3 min. between reps.
800m warm down and stretches
Should be doing plyos with this session. Maybe next week.
Tuesday Morning : 4km run
Tuesday Afternoon : Tempo
2 x 5 x 100m on grass
with 10 push-ups & 10 sit-ups between reps, 5min. between sets
Terry
Wednesday Morning : Weights
Bike warm-up : 10 min. easy
1/4 Squats : 5 x 8 @ 60kg
Incline Leg Press : 5 x 8 @ 80kg
Chin-Ups : 20, 90s rest, 11, 90s rest, 7
Crunches : 20, 90s rest, 15, 90s rest, 10
Still a bit sore from last night.
Wednesday Afternoon : Hills
1km warm-up
5 x 160m hill with walk back recovery, and 5 min. between
rep. 3 and 4
Walk home
Terry
Thursday Morning : Run & Pool
4km run
20min. pool work, mostly drills
Thursday Afternoon : Tempo
2 x 4 x 200m with 100m walk between reps. and 5 min. between sets
Approx. times : 35, 34, 34, 35, 34, 34, 33, 34
Terry
Friday Morning : Weight Session
Warm-up : 10min. bike
Chin-ups : 22, 90s rest, 12, 90s rest, 7
Pec. Deck : 5 x 8 x 60kg
Hammer curl : 3 x 8 x 10kg, 2 x 8 x 12.5kg
Tricep extension : 5 x 8 x 10kg
Friday Afternoon :
Warm-up : 3 laps on the grass inside the track + stretching + run throughs
500m 81s
5min. rest
400m 61s
4min. rest
300m 49s
3min. rest
200m 29s
Very tired now, but not hurting too much. This was the first time I’d done this session, so took it fairly easy.
Terry
Monday Morning : Weight Session
Warm-up : 10min. bike
Squats : 3 x 8 x 60kg, 2 x 8 x 70kg
Incline leg press : 3 x 8 x 80kg, 2 x 8 x 100kg
Chin-ups : 22, 90s, 14, 90s, 8
Crunches : 52, 90s, 31, 90s, 20
Monday Afternoon : Speed Development
6 x 30m with 3min. between reps.
Ran out of light so I missed plyos again.
Tuesday Morning : 4km run + pool
Tuesday Afternoon : Tempo
10 x 100m on grass, with 10 x push-ups and 10 x sit-ups between reps.
Terry
Wednesday Morning : Gym Session
Warm-up : 10min. bike
Chin-ups : 22, 90s, 15, 90s, 8
Incline bench press : 60kg ( 17, 90s, 11, 90s, 8 )
Pec deck : 5 x 8 x 60kg
Hammer curl : 5 x 8 x 10kg
Tricep extension : 5 x 8 x 10kg
Wednesday Afternoon : Hills
Warm-up : 500m jog
5 x 140m hills with walk down recovery
Warm-down : walk home
Thursday Morning : 4km + 20min. drills in the pool
Thursday Afternoon : Tempo
3 x ( 300m + 200m )
51s, 34s, 49s, 33s, 51s,34s
5 min. between sets
Terry
Friday Morning : Gym Session
Warm-up : 10min. bike
Squats : 3 x 8 x 60kg, 2 x 8 x 70kg
Incline leg press : 3 x 8 x 80kg, 2 x 8 x 100 kg
Chin-ups : 25, 90s, 14, 90s, 10
Crunches : 30, 90s, 15, 90s, 10
Feel more tired than ever before. Luckily unloading next week.
Friday Afternoon : Nothing
Too tired. Will run tomorrow afternoon instead.
Terry
Felt heaps better Saturday morning, so I did my planned Friday session.
500m, 5min. rest, 400m, 4min. rest, 300m, 3min. rest, 200m
78s, 60s, 46s, 29s
Felt suprisingly good.
Terry
After 2 weeks of computer trouble I’m back in business.
First week missing was unloading, and I can’t remeber the exact details. Last week went something like this :
Monday : Gym + Start session
Tuesday : 4km run + pool + Tempo ( 1500m )
Wednesday : Gym + Hills
Thursday : 4km run + pool + Tempo ( 1500m )
Friday : Gym + ( 500, 400, 300, 200 )
This week :
Monday Morning : Gym
Bike Warm-up : 10min.
Squats : 5 x 8 x 70kg
Incline Leg Press : 5 x 8 x 100kg
Chin-Ups : 25, 90s, 15, 90s, 10
Crunches : about 100 I think
Monday Afternoon : Starts
Usual warm-up, medicine ball throws, 3 x standing long jump
2 x 3 x 30m starts from blocks
Tuesday Morning : 4km run + 20min. pool
Tuesday Afternoon : Tempo
3 x ( 200, 150, 100 )
Wednesday Morning : Gym
Bike Warm-up : 10min.
Chin-Ups : 30, 90s, 15, 90s, 10
Incline Bench Press : 5 x 8 x 60kg
Pec. Deck : 5 x 8 x 70kg
Hammer Curl : 5 x 8 x 12.5kg
Wednesday Afternoon : Hills
5 x 140m hills with walk down recovery
Thursday Morning : 4km run + 20min. pool
Thursday Afternoon : Tempo
3 x ( 300, 200 ) in around 53s and 33s
Friday Morning : Gym
Bike Warm-up : 10min.
Squats : 5 x 8 x 70kg
Incline Leg Press : 5 x 8 x 100kg
Chin-Ups : 25, 90s, 15, 90s, 10
Friday Afternoon : Very little
Finished work late so it was too dark to train. Will try again tomorrow.
Terry
workouts look good 
Have you ever had luck in the 800m? I’m no expert but it looks like you have more speed endurance than raw speed.
Thanks Chris.
Hey Curiousdude, I have tried the occasional 800m, but with very ordinary results. I can’t get my head around the idea of running more than 1 lap. I ran a PB 200m at the end of my last full training cycle, but didn’t get close to my 400. So this year I’m hoping to work off a base with more volume both on and off the track.
Cheers,
Terry