4x200, 600, 4x200, 4x150 / 400m-53.93 / 2x3km

Monday
4x200m, 600m, 4x200m, 4x150m ES Marks
4x200m Standing start aiming for 28.5s - 29.0, 28.5, 28.6, 28.5
600m-88.9
4x200m rolling start aiming for 29.0s - 29.0, 28.9, 29.1, 29.0
3x150m crouch start - 60m hard, 40m float, 50m hard
1x150m flying start - 17.93

Tuesday
AM
9km@4:36kms The Bay
+ Strength
PM
12km@4:25kms The Bay

Wednesday
AM
6x100m Hills Observatory Hill
PM
9km@4:50kms The Bay

Thursday
AM
6km@4:45kms The Bay
PM
9km@4:40kms The Bay

Friday
AM
6km@4:54kms + 4x100m Strides The Bay
PM
400m-53.93 SOPAC

Saturday
AM
16km@4:29kms The Bay
+ Strength
PM
9km@4:39kms Barnwell Park

Sunday
AM
9km@5:04kms The Bay
+ Strength
PM
14km Drummoyne Oval
including 2x3km barefoot efforts 3:43kms then 3:42kms

131km week

Hills 2x400m, 3x300m, 4x200m / 6x200m / 10x300m Hills / 10min, 2x5min efforts

Monday
2x400m, 3x300m, 4x200m (jog back) Wharf Rd Hills
74, 76, 56, 54, 54, 34, 32, 32, 29
Finally, something decent.

Tuesday
6km@4:15kms The Bay

Wednesday
6x200m (7) ES Marks
Fastest 24.9

Thursday
AM
9km@4:07kms The Bay
+ Strength
PM
9km@4:42kms Centennial Park
+ 4x100m Strides

Friday
AM
9km@4:12kms The Bay
PM
6km@4:40kms The Bay
+ Drills/Strides

Saturday
AM
9km@4:47kms The Bay
+ Strength
PM
10x300m Hills Wharf Rd
6x300m (jog back) 54, 53, 54, 53, 54, 52
4x300m (walk back) 47, 46, 46, 45

Sunday
AM
15km including 10min effort, 2x5min efforts (3) Campbell Park
Efforts 3:49kms, 3:44kms, 3:28kms
PM
12km@4:37kms The Bay

121km week

4x200, 2x600,4x200 / 10x400m + 2x150m Hills / 4x300m Hills / 20x200m + 10min, 5min efforts

Monday
AM
9km@4:40kms The Bay
+ Strength
PM
9km@4:18kms The Bay

Tuesday
AM
9km@4:38kms The Bay
PM
4x200m (3) 2x600m (10) 4x200m (200m jog) ES Marks
30sec avg, 96, 96, 31sec avg

Wednesday
AM
9km@4:36kms The Bay
+ Strength
PM
13km@4:20kms Centennial Park

Thursday
AM
6km@4:47kms The Bay
PM
10x400m (1), 10min rest, 2x150m (walk back) Glover St

68.0avg, 27, 25

Friday
AM
Strength
PM
10km@4:28kms The Bay

Saturday
AM
4x300m Hills Iron Cove
56, 52, 52, 48
PM
9km@4:25kms Hen and Chicken Bay

Sunday
AM
20x200m (30), 5min rest, 10min effort, 3min rest, 5min effort Glover St Park
36avg, 3:45kms, 3:25kms
PM
Strength +
20km@4:12kms Hen and Chicken Bay

146km week

600m / 300m / 800m-2:04.54 / 4x200m

Monday
AM
9km@4:54kms The Bay
PM
600m-89.21 ES Marks

Tuesday
AM
7km@4:26kms The Bay
+ Strength
PM
9km@4:34kms The Bay

Wednesday
300m-39.15 ES Marks
+ Strength

Thursday
Warm up, drills, strides, cool down ES Marks

Friday
AM
6km easy The Bay
PM
800m-2:04.54 4th ACT Champs

Took a gamble and it paid off i reckon, time will tell. Ran as hard as I could, hammy/glute survived. The worst lactic pain ever though, completely under prepared for 800m especially at 600m above sea level. Never vomited so much and taken as long to get my breath back after a race before, best pain ever!

Saturday
AM
9km@4:25kms Stromlo
Still vomiting and lactic coughing

PM
12km@4:40kms The Bay
More vomit

Sunday
AM
20km@4:25kms Narrabeen

PM
Strength +
4x200m (3) Goddard Park

29.6, 28.4, 27.4, 25.0

Vomited on the first warm up stride then instantly felt a million bucks. Hammy/glute feels great, ready to roll now.

128km week

Zilch

Monday
8km@4:40kms The Bay

Tuesday
AM
7km@4:43kms The Bay
PM
8x150m ES Marks

Wednesday
AM
7km@4:32kms The Bay
PM
Strength

Thursday
AM
Strength
PM
3x1km@3:20kms, 4x150m-20.71 ES Marks

Friday
AM
Strength
PM
Strength
+9km easy

Saturday
AM
18km@4:20kms Watching Sun Run + Narrabeen Lake
PM
Strength +
20x200m (30) Barnwell Park
37avg

Sunday
AM
7km easy + 6x100m Hills + 3.5km@3:27kms Centennial Park
+ Strength
PM
12km @ 4:32kms Barnwell Park

106km week, struggling to breathe and body falling apart, oh well that's 800m running. It's been a while since my last decent session, just doing as little as possible to stay fit and sort out a jammed left hip the result of compensatory issues while protecting a hammy strain 6 weeks ago, still hoping to race 800m Friday at ACT Champs. Definitely a blessing, I've been taking way too many short cuts with prehab, just wish the 'blessing' arrived 2 months ago.

300m, 1km / 650m, 550m, 450m, 550m, 650m / 3x1km Hills /

Monday
9km@4:44kms Shore

Tuesday
300m (15) 1km ES Marks
39.15, 3:00

Wednesday
Strength

Thursday
650m, 550m, 450m, 550m, 650m (10) Narrabeen
1:41 (62) 84 (61) 67 (60) 84 (62) 1:49 (64) *400m splits in brackets, was aiming for 61.5s.

First hard session of the season, now it gets tough.

Friday
AM
Strength
PM
7km@4:50kms The Bay

Saturday
3x1km Hills (8) Macquarie Hospital
3:28, 3:29, 3:30

Sunday
Rest

42km week

3x600m, 6x200m / 3x3x300m Hills) / 5km Parkrun / 6x200m

Monday
AM
Strength
PM
6km@4:17kms Centennial Park
+ Drills/Strides

Tuesday
AM
7km@4:42kms The Bay
PM
3x600m (6), 15min rest, 6x200m (1) ES Marks
95.4, 95.2, 94.4, 32.0, 31.0, 28.5, 28.5, 27.2, 27.2

Wednesday
AM
7km@4:40kms The Bay
PM
7km@4:40kms Shore
+ Drills

Thursday
AM
7km@4:47kms The Bay
PM
3x3x300m Hills (jog back/5min) Callan Park
51, 51, 51 / 50, 50, 49 / 51, 51, 51

Friday
AM
Strength
PM
5km@4:30kms Glover St Oval

Saturday
AM
5km-17:30 Curl Curl Parkrun
+ Strength
PM
5km@4:39kms Hen and Chicken Bay

Sunday
2x3x200m (2/5) Rotary
28, 27, 27 / 28, 27, 26

95km week and a new age group

4x150m, 4x50m Hills / 5x1km / 600m, 4x150m / 1500m-4:25, 400m-53.73

Monday
AM
7km@4:54kms The Bay
+ Strength
PM
16km + 4x150m Glover St Hills and 4x50m Steep Hills
Fastest 150m-25.45

Tuesday
AM
7km@4:34kms The Bay
PM
5x1km ES Marks
2x1km (200m jog) 3:15, 3:15
2x1km (400m jog) 400m hard, 200m easy, 400m hard - 3:15 (72/52/71), 3:16 (70/56/70)
10min rest
1km hard - 2:54

Wednesday
AM
Strength
PM
6km@4:19kms + 4x100m Strides Centennial Park

Thursday
AM
7km@4:34kms The Bay
+ Strength
PM
600m (5) 4x150m (3) ES Marks
92.19, 21.86, 20.55, 19.45, 18.58

Friday
5km@4:30kms The Bay

Saturday
1500m-4:25.03 1st ANSW Club Champs O/30 at SOPAC
400m-53.73 1st

+ Strength

First 1500m in 6 years felt comfy and a good improvement on my previous effort in the 400m which was 4hrs later. Happy enough, heading in the right direction…then straight to the gym for squats, never want to be that slow again.

Sunday
AM
12km@4:46kms + 12x100m Hills Centennial Park

PM
Strength + Plyos

104km week

8x100m, 6x60m, 2x100m / 10x600m / 9x100m / 6x300m Hills / 5km + 8x200m / 500, 400, 300, 200, 100m Hills

Monday

AM
9km@4:17kms Five Dock Bay

PM
8x100m, 6x60m crouch start, 2x100m crouch start Rothwell Park

Last 2x100m actually resembled running, finally!


Tuesday

AM
9km@5:05kms The Bay

PM
10x600m (2min jog) Nolan Reserve

2:08ish avg

6011km@115km per week for 2014. The least i've run for many years and in accordance no results worth mentioning.


Wednesday

AM
16km@4:42kms The Bay

PM
13km including 9x100m Cutdowns Hen and Chicken Bay/Rothwell Park


Thursday

AM
9km@4:53kms Drummoyne Oval

PM
6x300m Hills Callan Park

3x300m Hills (jog back) 52, 52, 52
3x300m Hills (7) 45, 43, 44


Friday

6km@4:48kms The Bay


Saturday

5km-19ish (3:48ish kms) Curl Curl Parkrun

+ 8x200m (2) fastest 29.9


Sunday

AM
500m (10) 400m (8) 300m (6) 200m (4) 100m Hills Wharf Rd

1:42, 1:17, 54, 35, 16

PM
9km@4:43km The Bay

142km week

30x400m / 20x200m / 2x1km, 4x500m

Monday

AM
Strength

PM
Rest. Right Hammy not right, lots of needles and a massage, should be right by Thursday.


Tuesday

AM
9km@4:36kms Five Dock Bay

+ Strength

PM
30x400m (1) Glover St Oval

76.0avg. Active recovery, hammy felt better every effort, almost a gliding effect repairing the tissue.

On holidays for the next 12 days, looking forward to some extra time for training.


Wednesday

AM
16km@4:53kms The Bay

PM
13km@4:56kms Faulconbridge Point

Year 4 of this Xmas Day arvo run with Hamish and Ben, most enjoyable run of the year despite the rain again.


Thursday

AM
10km@4:53kms The Bay

PM
20x200m (1min cycle) Curl Curl

35.0 avg

Just off the back of Jared each rep, the easy few days paid off. I will test the hammy with something fast tomorrow.


Friday

AM
10km@4:52kms Hen and Chicken Bay

+ Strength

PM
2x1km (7) 4x500m (5) The Bay

2x1km comfy 3:00, 3:00
4x500m cut down 87, 84, 81, 76

Hammy ok, couldn't quite stride out, but an effective session nonetheless.


Saturday

16km@4:48kms Hen and Chicken Bay


Sunday

AM
21km including 14km@4:10kms The Bay

Bloody windy

PM
10km@4:44kms Hen and Chicken Bay

+ Strength

152km week

10x100m / 20x200m / 6x60m Hills / 10x100m + 1x300m Hill / 400m-54.47

Monday

AM
Strength

PM
10x100m Glover St Oval


Tuesday

6x60m from 400m Starts + 20x200m ES Marks

10x200m (30) 33.9avg
4x200m (1) 30.1avg
2x200m (2) 28.8, 29.0
2x200m (3) 28.0, 28.5
2x200m (4) 27.2, 26.0

31.36avg

Had the lung function test today, the medication appears to make it worse, have a follow up with the Dr on Saturday.


Wednesday

6km@3:56kms Glover St Oval
+
6x60m Hills Glover St Garden (Flying starts) - fastest 9.90
+
10x100m Cooldown Strides


Thursday

6x100m Strides
4x Broken 100m - Crouch start Sprint 40m, float 30m, sprint 30m
300m Wharf Rd Hill - 49.3

Torture.


Friday

6km including 6x100m Observatory Hills


Saturday

AM
5x100m Strides

PM
400m-54.47 1st O/35 SOPAC 68.9kg

+9km easy

Glad to get that out of the way, my slowest since my first ever 54.7 on grass at Glenbrook Oval in 1990. Nursing a right hammy strain so had to granny shuffle, hardly surprising with all the cramming i've attempted this week off the back of a 160km week. Executed well considering it's been at least 7 years since my last time out of blocks. A bit embarrassing, but confident i will run 2sec faster next time.

On a positive, saw Dr Helen for my lung results yesterday, 161% off the charts capacity but drops to 117% after ventolin. Started new medication Intal yesterday with a little help from Dr JH. Hard to tell   but felt a bit better than i've been feeling.


Sunday

AM
24km@4:53s Centennial Park

103km week

600m, 6x200m / 2x(300m,200m,100m) Hills / 800m-2:14

Monday

AM
9km@4:28kms Five Dock Bay

PM
16km@4:50kms Perimeter Trail
+ 4x100m Strides

Tuesday

AM
9km@4:39kms Glover St Oval

PM
600m (5) 6x200m Strides (1:30) ES Marks

90.01


Wednesday

AM
9km@4:40kms Five Dock Bay

PM
20km@5:10kms Long Trail + Cowan Trail


Thursday

AM
7km@4:45kms Five Dock Bay

PM
2x(300m, 200m, 100m) (jog back/4min) Callan Park Hills

49.00, 32.30, 14.37
45.12, 30.22, 12.95


Friday

AM
9km@4:27kms Five Dock Bay

PM
6km@4:40kms Glover St Oval


Saturday

AM
5km@4:52kms Five Dock Bay

PM
800m-2:14 8th SOPAC

+ 9km easy

Couldn't breathe, had a lung function test booked in the morning with a view to prescribing an alternate option to Ventolin, but the machine failed so it's rescheduled for Tuesday.


Sunday

AM
24km@4:39kms Centennial Park

PM
9km@4:08kms The Bay

163km week, bit frustrating to taper and not get a result, on the positive, i'm bloody fresh. Will try a 400m next Saturday, suffocating for 400m will be much more pleasant than suffocating for 800m.

4x200m Hills, 10x1min efforts / 300m Hill, 1km hard, 20x200m / Curl Curl Parkrun + 6x200m / 4x500m Hills

Monday

AM
8km-4:58km Five Dock Bay

PM
16km-4:24km Centennial Park


Tuesday

AM
7km-4:53km Timbrell Park

PM
4x200m Progressive Hills Callan Park (2:30 walk back)

33.4, 31.4, 29.9, 28.5

10min rest

10x1min efforts (1) Glover St Oval


Wednesday

AM
7km-5:08km Five Dock Bay

PM
16km-4:07km 36 laps of Glover St Oval


Thursday

AM
9km-4:40km Five Dock Bay

PM
300m Hill (10) 1km (10) 20x200m (30) Callan Park/Glover St Oval

300m Hill - 41.68

1km - 2:39

20x200m - 31.7 avg


Friday

AM
16km-4:26km The Bay

+ Strength

PM
9km-4:18km Barnwell Park


Saturday

AM
5km-17:23 (3:29kms)  Curl Curl Parkrun

+ 6x200m jog back

PM
Strength


Sunday

AM
9km-4:12kms Five Dock Bay

PM
4x500m Wharf Rd Hills (8min walk back)

1:40, 1:40, 1:40, 1:29.45

163km week

2km + 6x200m / 4km + 4x300m Hills / 6x300m Hills / 16km Tempo

Monday

AM
5km-24:18 (4:52kms) Five Dock Bay

PM
12x100m SOPAC


Tuesday

2km-6:41 (7) 6x200m (200m jog)-30.0 avg ES Marks


Wednesday

AM
9km-4:43km Barnwell Park

PM
16km-4:19km Drummoyne Oval


Thursday

AM
9km-4:28kms The Bay

PM
4km effort + 4x300m Cutdown Hills (jog back) The Bay/Callan Park

14:24 (3:36kms)
55, 51, 50, 47

Left the watch running from start to finish, total 17.85km, seems i've been underestimating the incidental running we do each session, not that it matters.


Friday

AM
9km-4:27kms Drummoyne Oval

+ Strength

PM
16km-4:34kms Drummoyne Oval


Saturday

AM
6x300m Hills (walk back) Callan Park

44.0 avg

PM
9km-4:50kms Barnwell Park


Sunday

AM
16km-61:05 (3:49kms) The Bay

PM
Strength +
13km-4:39kms Everywhere

165km week including 6ish km at 800m effort.