If nothing changes, nothing changes. Right now something needs to change! Regardless of the outcome I know it is the right decision.
thats cause, you know it hurts. I was getting ready for my speed endurance the other day, i have done, in the last 10yrs, thousands of 300’s and 400’s and 200’s in training. I know what they feel like. all sorts of speeds. i know. i was to run them for 20-30mtrs, then back off and run smooth, for total 200m. easy, piece of cake. NOT. i was scared, butterfly’s in the gut, heart was racing, i felt like i could have passed out for f*&#es sake. But, i still ran. once the foot pushed off that line, the mind went numb, i ran till 30m, then basically forgot everything, just ran, alll that i remember, is my checks being that relaxed that they were bouncing all over the place. I run, i turn my brain off and run dumb basically, any nerves, ever, are got the milli-second the foot pushes off the start line. Any place, any where.
Forget them nerves man, its a sign things are going good. if you had no nerves, you would be running bad and would not care. the fact is, you are running well, and do care, and hence, get nervous of the hard shit.
Welcome the pain, pain is your friend. The more pain you get used to, the easier it will be come race season. Imagine toe-ing the line, with many 300’ n split 4’s in training done hard… You know whats ahead, more pain, but, this time, race time, your prepared for it, welcoming it. BRING IT.
LOL!! Thats a funny way of putting it. But how bout we say the conditioned from the unconditioned 
It’s actually more than that and it gets worse the ‘fitter’ you are. BW summed it up with
Forget them nerves man, its a sign things are going good. if you had no nerves, you would be running bad and would not care. the fact is, you are running well, and do care, and hence, get nervous of the hard shit.
Mon 9 Oct
Sleep
7 hours
Track
2 x ins & outs (40-20-20)
8 mins between reps
3 x 150m with fast diagonal walk recovery (90 sec)
upped the pace while trying to stay relaxed, all between 23 & 24 sec
rest 30 mins
3 x 150m with fast diagonal walk recovery (90 sec)
first 2 between 23 & 24 sec , last rep 22.66
swirling wind 
Rating
8.5
Odd week as will be training 4 days in a row (Sat-Tues) as away Wed & Thursday hence ‘funny’ workout today.
Sleep
7 1/2 good hours
On grass
5s x
80m tire x 2
100m x 2 fast relaxed
walkback between reps 3 mins between sets (includes walkback from last rep which was approx 70 sec)
Bench
2 mins rest
52 x 3, 60 x 3, 67 x 3
3 mins rest
75 x 5s x 3r
Hang clean & split jerk
37 x 2s x 3r
42 x 2s x 3r
47 x 2s x 3r
52 x 1s x 3r
57* x 1s x 3r
- did hang clean only
Step ups
90 sec rest
40 x 3s x 10r
Chin / dip combo
90 sec rest
2s x 5r
Overhead squat
90 sec rest
37 x 2s x 5r
Abs
10 mins x various 30 se on / 30 sec off
prones x 2 mins
Rating
8
REALLY struggled to figure what to do today. Was pretty windy and cold and had been raining off on on all day…was actually snowing when I left for work :eek: as it turned out it I felt it was a pretty good choice.
Rest of the week gets messier by the minute away next 2 days at a seminar and builder needs a hand on Saturday to put up ceiling panels, not sure for how long but may not end up racing on Saturday. Will know on Friday and decide what I’m doing then.
Sleep
7 good hours
Track
3 x ins & outs (40-20-20)
Rating
5
I said this would be messy week and it gets worse. 
Firstly the builder isn’t coming on Saturday so I can do what I want The races on Saturday have changed from originally scheduled and they have 100m, 200m & 800m …DAMN!!! nothing really I want there. Considered doing somes ins and outs then 2 x 300 + 150 and weights but it was near gale force winds (planes couldn’t land earlier in the day :eek: ) and the hottest day for months (30deg C / 86 F). As well as that I was on restricted time as my sister in law and her family arrived home early evening from being overseas for 6 weeks so we had a family type easy dinner (we have been at their house past 2 weeks).
Sleep
8 good hours
Track
100m @ 14.38 wind -3.3
rest 30 mins approx
200m @ 29…26 wind -3.9
rest approx 60 mins
- = 2 mins rest
200 (30.56) + 200 (33.16) + 200 (30.78)
pity about the wind, was quite pleased with 200m time considering. Was in lane 8 so had worst of it.
Hang clean
2 mins rest
45 x 3, 52 x 3, 57 x 3
Power clean
3 mins rest
65 x 5s x 3r
DE squat
60 sec rest
70 x 5s x 3r
Cheater chins
90 sec rest
12, 10, 8
Overhead squat
90 sec rest
35 x 2s x 5r
Lunges
90 sec rest
50 x 2s x 5r
Abs
10 mins various 30 sec on 30 off
prones x 2 mins
Recovery
ice skating forgot how much skates hurt
Rating
8
Certainly not great times but was fun and felt good for it. Sometimes I need to remember it is just fun 
Sleep
7 so so hours
Tempo
- = 30 sec rest
100+100+100++
100+100+200+100++
100+200+200+100++
100+100+200+100++
100+100+100++
Recovery
lawns if it stays dry, bath, foam roller & tennis ball later
Rating
8
was a bit tight and sore from yesterday but felt a lot better after good warmup and tempo
so saturday was a comp then? since you actually got wind speed in there!
good 200’s the other day with with 2min recovery, a goood short term goal there would be all 3 sub 31sec? Then you got two goals from there, either, 3 x 200’s in under 31 with gradual shortened recovery, ie, each time drop 20sec off your 2min! till your doing them in say 40sec, that way its getting closser to actual race type effort, or 2, get them down to sub 29.5 each then drop the recovery.
So, it snowed on tue and was 30 by Fri? what the…
It would be fair to say the weather here can be quite changeable 
Yesterday was first comp day so those 100 & 200 times were ET. I ran the 3 x 200 ‘downwind’ and although it had droppped a fair bit was probably around 2.2. All 3 in under 31 is achievable but may actually go for a sub 93 average by pushing harder on first 2 to really hurt on the 3rd more so it would be like (29.5, 31, 32.4). Really playing a bit by ear at present given that wind has been so strong. 2 mins allows me to walk diagonally to start.
Have 400 & 200 this coming Saturday
To clarify, 3 x 200m is not going to be a standard part of my training but may be something I chuck in from time to time as a test and to add some volume. I only did it on Saturday as I thought 100 & 200 wasn’t enough. I will however be using 2 x 200m as that works well for a number of reasons
-
It has been so windy that 300’s have been without rhythm and end up in high 40’s which is no good.
-
I can get a better speed.
-
2 mins allows me time to diagonally walk and use wind each time rather than struggle then fly with it.
-
Fits in with others on track.
First goal is 2 x 200m sub 30 sec.
Man -3.3 would have been a pain to run into. 100m is def worth a sub 14
What times were senior men and u19 running?
Seniors - 5.2
- Andrew Moore 11.05
- Cory Innes 11.06
- Todd Mansfield 11.32
Don’t think any of those are under 19 certainly Andrew and Cory aren’t.
200m -4.5
- Todd Mansfield 22.65
- Jarrod Adams 23.81
- Richard McDonald 24.2
Jarrod and Richard definitely over 19.
Mon 16 Oct
Sleep
8 solid hours
Track
4 x 80m from push up start, 320m walk recovery
rest 12 mins
- = 2 mins walk
200 (31.34) + 200 (30.25)
rest 30 mins
200 (31.76) + 200 (31.5)
Recovery
bath
Rating
8
good considering the weather cold (single figure C :eek: ) wet and windy. Wind droppped a bit for 200’s but would still have been +2.5 or so.
Sleep
7 hours
Track
4 x ins & outs (40-20-20)
8 mins between reps
rest 12 mins
3 x 30 from pushup start
3 x 40 from 3 point start
3 x 50 from fall standing start
all with walkback recovery
Hang Clean
2 mins rest
42 x 3, 50 x 3, 55 x 3
3 mins rest
60 x 5s x 3r
Superset with 90 secs between
Box squat 3s x 5r x 90
Incline DB press 3s x 5r x 27db
Tri set with 60 secs between
Dips 3s x 5r
Chins 3s x 5r
SLDL 3s x 5r x 80
Abs
10 mins various 30 sec on 30 sec off
Prones x 2 mins
Rating
8
Sleep
7 hours
On grass
walkback between reps 3 mins between sets (includes walkback after last rep)
5s
2 x tire pull x 80m
2 x fast relaxed x 100m
windy as usual and man its dry!
Recovery
huge big pig out feed :eek: went out to celebrate C’s new job, was mostly pretty good but plenty of it
Rating
8
You’ll flush everything out soon…
you mean the
2 plates of salads (potato, chicken, tomato, capsicum, kumara, bean)
2 plates of chilli bean mix
1 plate of bolgnaise mix
1 plate of dessert (banana cake with ice cream chopped nuts and chocolate bits) :eek:
?
no doubt soon…very soon
Have first 400m on Saturday so in my eyes this is start of my season, last weeks 100m & 200m don’t really count Will be interesting what I run, hopefully not too windy but the odds are it will be. :mad: Time probably 64 … anything under 63 I’ll be really pleased with anything over 65 I’ll be pretty pissed about …over 66 I may be suicidal :eek: :mad:
Or you may well make the number of plates to 7!
Good luck!
:eek:
Weather forecast :mad:
Today / tomorrow
Friday
Max: 18°C Min: 8°C
(Day) (Overnight)
Fine. Gusty westerlies easing.
Saturday
Max: 18°C Min: 1°C
(Day) (Overnight)
Showers developing. Strong southwest change.