rest was approx 2 mins. No times as had misplaced my watch for a few days but have found it now 
Re the running A’s …same as with weights …Only have a few more weeks left of season so no point killing myself. 
Sleep
9 really good hours
ahem take note
Track
4 x 20-20 with full recovery
did these as 20m lead in, then at mark drive arms to work up to max speed
3 x squat throw, accelerate to 30m
3 x standing 40m
3 x flying 50m
1 x 200 @ 30.22 sadly about where I’m at right now :o
Bench
3 mins rest
60 x 3, 65 x 3, 75 x 3
Hang snatch
60 sec rest
5s x 3r x 40
Superset with 60 sec between
Chins 3s x 5r
Dips 3s x 5r
Abs
10 mins x various 3 sec on 30 sec off
Static stretch
ROM has increased markedly in last week and easier to include following CF’s advice not to hold for X just to go to full ROM.
Rating
7.5
Sleep
8 1/2 hours
could have been better and longer 
Tempo
- = 30 sec walk
100+100+100+
100+200+100+100+
100+100+200+200+
100+200+100+100+
100+100+100+
100+100+100+
100+200+100+
100+100+100+
reduced recovery to 30 sec throughout.
Static stretch
Rating
8
A possible plan for my off season is http://www.charliefrancis.com/community/showthread.php?p=150630#post150630
Sleep
7 so so hours
Races
400 @ 65.62
0.85 quicker than last week but conditions quite a lot better. Wind approx 1.5 tail on back straight. That said it felt a lot better run, held form a lot more than last week.
rest 30 mins
200 @ 30.08 wind -1.7
again although not a great time by any stretch it felt a lot better technically…hey I gotta try and draw some good outta it
Static stretch
Hang snatch
2 mins between
Superset with 2 mins between
Squats 3s x 3r x 90
Bench 3s x 5r x 70
Tri set with 60 sec between
Standing DB press 3s x 5r x 17db
Chins 3s x 5r
Lunges 3s x 5r x 50
Abs
10 mins x various 30 sec on 30 off
Contrast shower
Rating
8
as above although not great times feel like technique is improving, especially arm action.
Sleep
7 hours total
woke up for a bit and dozed for a while around 4ish
Tempo
- = 30 sec walk
100+100+100+
100+200+100+100+
100+100+200+200+
100+200+100+100+
100+100+100+
Static stretch
Abs
10 mins x various 30 sec on 30 off
Rating
7
was a bit tight and sore from yesterdays weights :mad: but eased up well after an extended warmup. Felt waay better afterwards but will see how I fell tomorrow, may just have a recovery session with warm up, and long stretch session.
Hi John, good work over here =)
When are you looking to run your best this year? Do you go all summer long too?
Stef ,
Thanks for that. My season actually finishes in a couple of weeks. I was considering going to Masters Champs in early March but am not running any where near well enough to justify the cost.
The season (we have no indoor season in NZ) runs from mid October to early March with a break of a couple of weeks over Christmas. The crazy thing is that the best and most settled weather here is always February and March. IMHO a much better option would be the end of March…oh well at least I get to do some GPP stuff in decent conditions
Wow that sounds unusual to me =) (the seasons I mean)
Well enjoy the end of your season and then enjoy your GPP even more!! From my own personal experience, I love the feeling of ending a season that did not go the way I wanted, getting some rest, and concentrating on a fresh new cycle for bigger and better things 
EXACTLY!
Didn’t train Monday as still quite sore and pretty tired due a late night on Sunday. My son had been away and had to pick him up at 11pm from bus depot. Had a good epsom salt bath and plenty of foam roller work.
Had planned to train Tuesday (which was a holiday here and alos my 19th wedding anniversary ) but ran out of time. Stained our new verandah and that took till 6pm :eek:
Wed 7 Feb
Sleep
8 1/2 good hours
sleeping waay better lately.
Track
4 x 30m fall start
4 x flying 30m
1 x 300 @ 47.12 not as bad as I thought it may have been.
Legs still a bit tired, partly due no doubt to standing all day Tues.
Static stretch
Power clean
2 mins between
60 x 1, 62 x 1, 65 x 5s x 1r
Superset with 2 mins between
Snatch grip deads 3 x 3 x 90
Standing DB press 3s x 5r x 20db
Superset with 1 min between
Bench 2s x 5r x 70, 1s x 4r x 70
1 arm db row 3s x 5r x 32db
Abs
10 mins various 30 sec on 30 sec off
Rating
7.5
Hey, happy anniversary!
Thanks, to quote my wife…19 long dark years
Thurs 8 Feb
Sleep
8 1/2 hours
Tempo
- = 30 sec walk
100+100+100+
100+200+100+100+
100+100+200+200+
100+200+100+100+
100+100+100+
100+100+100+
100+200+100+
100+100+100+
Static stretch
Rating
7
trained at lunchtime as have to cart hay after work :mad: …will be stuffed tommorrow :o
Sleep
8 good hours
have decide early to bed is the key.
Track
300 @ 48.74 wasn’t 100% (95%? ) focussed on good smooth form
rest 50 mins during which I did the groceries
300 @ 49.44
wind had picked up slightly but still only around 1.5 or so head along back straight. At least both under 50 :o
Hang snatch
2 mins between
40 x 3, 42 x 3 x 3
Superset with 2 mins between
Squats 3s x 3r x 85
Incline db press 3s x 5r x 27db
Superset with 1 min between
Standing DB press 3s x 5r x 17db
Chins 3s x 5r
Abs
10 mins x various 30 sec on 30 off
Contrast shower
Rating
7
Sleep
7 1/2 hours
Tempo
- = 30 sec walk
100+100+100+
100+200+100+100+
100+100+200+200+
100+200+100+100+
100+100+100+
Static stretch
Abs
10 mins x various 30 sec on 30 off
Rating
8
all pretty good.
Sleep
7 hours
the hay that had been planned last week got done last night…408 bales
Track
4 x 100 finishing 1/2 way through bend race modeling
Abs
10 mins various 30 sec on 30 off
Static stretch
Rating
7
ideally this would have happened yesterday but had the hay to do. Considered doing some upper weights but a bit fatigued so decided rest was a better option
Sleep
6 hours
not the best lately but felt ok, shit day at work yesterday probably didn’t help (gee like that never happen before :rolleyes: )
Race
400m @ 64.91
about where I’m at right now 
was Otago Champs and at least I broke 65 which I wanted to do and it was my fastest since returning from holiday. Was 4th in Masters section with winner running 58.76 :eek: , then 60.15, 60.67. Have 200 tomorrow.
Static stretch
Rating
6
Good luck on the 200!!!
Its late, it might sound like a silly idea, ill say it anyway;
You have a hard time producing Lactic Acid.
You can generally run a 200m in around 28s.
I know kk says the rule of thumb is approx 1sec off your 200m in opening 200m in a 400m.
However,(can you see where im heading?) it would be interesting to see how fast a 400m you can run if you run a 200m as fast as you can, then, continue on for another 200m! Obviously i would not expect that tomorrow… no way. But say next weekend? Run your 200m on sunday, find out your time. Then next weekend, run the same 200m race model, this time just keep going. Mentally, your telling yourself its a 200m, have somebody at 200m to yell at you, do another one John, do another one go go go. Also they get your splits. I would be interested to see how Lactic handles that? If you go through in 28, and still end up running a 65s, your either suffering mad Lactic, or, mentally switching off (subconsciously) before Hr gets way too high and basically jogging it. How easy is it to run a 35s 200m?
Good luck with the 200 on sunday
Thanks for that
Bold,
I have no doubt a big part of it is mental hence why my strategy most season (after a disaster early on) has been to try and run the first 200 as fast as I can. I know subconsciously I’m not so at the 200 I up the ante. I know form is holding relatively well but that doesn’t mean it is deliberately done in place of effort. There was someone at the 200 yesterday and he called some splits, I’m sure mine was 29 which would be about right as last race he called me through there at 30. A 35 sec 200 is pretty easy.
Sleep
6 1/2 good hours
Race
200m @ 28.78 wind +1.5
not brilliant but at least a season best, not backing straight up after 400m helps would have been very pleased with anything under 28.5 but oh well…
Rating
7
SEASON OVER!!! will have a bit of a chill over next 10 or so days then into GPP.
Here is some useful data…well I think it is The same guy won all Masters sprints his results were.
100m 13.11
no wind reading :mad: guess it was around +1.5-1.8 as race before was 1.9 and race after was 1.4. He would have just gone under 13 if he hadn’t stumbled twice, once at around 8m and then again at around 70. I am sure that is still a PB though.
200m 26.67
wind 1.5
I know this was a PB as it was an Otago record in his age group (50-52)
400m 58.76
wind maybe 1.5 head on back straight, certainly there wasn’t much.
This was only his 2nd 400 of the season and the first one was a couple of weeks ago and he ran it ultra conservative over the first 200m. I was the lane in from him and was approx 5m behind at the 200m and thought WTF as I knew he was substantially quicker over 200m. He told me he thought he would die at 300 and played it too safe, he ran on well over last 200 to finish a fraction over a minute.
I know this isn’t me but at least it gives some idea of where I probably need to be. If I can get my 100 under 13 and have decent SE in place then I should be able to go sub 27 (preerably sub 26.5) and then sub 60 for the 400 should be attainable. Well it all looks good on paper
IMO that 100 time is the hard nut to crack but with decent prep over winter and then a better schedule next season …fingers crossed it falls into place
Next season will be better planning wise as I wont have children’s in the morning so can race every week and will do more 100 & 200. We wont be having a big long holiday away either like this year. Before Christmas I will probably go
week 1 & 2
100 / 200
week 3
400
repeat.
LOL…my season only finished today and here I am rambling about the next one 8 months away