600m, 300m, 300m, 600m / 2x5min / 2x400m Hills / 2x2min, 4x150m / 800m-2nd 2:00.81

Monday
600m (200m jog) 300m (200m jog) 300m (6) 600m Glover St

1:47, 53, 50, 1:42, comfy

Tuesday
5min@4:01kms (2) 5min@3:52kms Glover St

Wednesday
2x400m Hills (8) Wharf Rd
68, 64, way quicker than I've ever done, cancelled the 3rd rep, i'm ready.

Thursday
2x2min (2) 4x150m (2) Glover St
647m, 670m, 22, 22, 22, 20

Friday
Rest

Saturday
800m-2:00.81 SOPAC 69.2kg

200-2nd 28 low, 400-1st 57.6, 600-1st 88.0, 700-2nd 1:43.0…then death by lactic acid.

Felt great at 600m, was certain I was headed for a PB, never even occurred to me that I wouldn't break 2min until the last 5m which I virtually crawled. Better to die like a man than live like a pussy.

Season was heading in the right direction, 2:14, 2:04, 2:01, 2:00, statistically an 800m runner doesn't peak until their 6th race of the season but alas I've run out of time. Learnt a lot this season, can't wait for next year, it's gonna be a long winter.

Sunday
AM
20km@4:42kms The Bay
PM
9km@4:40kms Drummoyne Oval

85km week

6x300m / 600m TT / 5x1km / 6x150m

Monday
12km@5:14kms The Bay

Tuesday
6x300m alternating easy/hard, 2/5min rest ES Marks
45.9, 43.0 / 44.5, 42.9 / 45.4, 42.3
Overload block is done, race prep now.

Wednesday
AM
Strength
PM
6km easy Foreshore Trail

Thursday
600m-87.05 ES Marks
Good enough

Friday
5x1km (2) Glover St
3:31, 3:28, 3:18, 3:16, 3:10
Very easy, active recovery.

Saturday
6x150m (alternating 1/2min rest) Rothwell Park

Sunday
Rest

68km week

10x400m, 6x200m / 6km Effort / 2x (90, 75, 60, 45, 30, 15sec efforts) / 2x Broken 1km + 6x300m Hills / 3x (3x400m)

Monday

AM

7km@5:11kms Drummoyne Oval

+ Strength

PM

10x400m, 6x200m (1) Glover St Park

68.9avg, every rep between 68.8-69.2. 30, 30, 30, 30, 30, 30

Tuesday
AM
9km@5:08kms Drummoyne Oval
PM
12km including 6km@3:52kms

Wednesday
AM
7km@5:04kms The Bay
+ Strength. Client didn't show, off i go again
+ 7km@5:02kms Harbour Bridge
PM
8km including 6x150m Moore Park/ES Marks

Thursday
PM
2x(90, 75, 60, 45, 30, 15sec efforts) 1:1 recovery/3min between sets Drummoyne Oval
Felt great, finally!

Friday
Strength

Saturday
2xBroken 1km - 500m hard, 200m easy, 300m hard (3), 10min rest, 6x300m Hills (3) Glover St

3:27, 3:17, 55, 52, 52, 50, 49, 46

Sunday
3x(3x400m) 300m jog/8min walk Narrabeen

65, 67, 66
67, 65, 65
64, 64, 62

106km week

2x(400m, 300m, 200m, 100m) / 6km Tempo / 2x400m Hills + 2km / 800m-2:01.35 / 12min, 6min, 3min efforts

Monday
AM
9km@4:32kms Drummoyne Oval
PM
2x 400m, 300m, 200m, 100m (1/3) Glover St Park

Set 1-67, 49, 30, 14
Set 2-62, 44, 28, 13.5

Peak Flow-Pre training 610, post warm up and both sets 550

Tuesday
6km@3:43kms The Bay
3km grass, 3km path

PF-Pre training 570, post warm up 540, post tempo 500

Wednesday
AM
9km@4:17kms The Bay
PM
Strength +
16km@4:07kms The Bay

Thursday
AM
6km@5:07kms Pier One
PM
2x400m Hills (8) + 2km Effort Glover St

69, 66, 7:20

Friday
6km@4:40kms Pier One

Saturday
AM
6km@5:00kms Hen and Chicken
PM
800m-2:01.35 4th SOPAC

Sunday
12min, 6min, 3min efforts + 4x100m Hills Glover St Park

3:38kms, 3:25kms, 3:15kms, 19, 18, 17, 15.8

+ Strength

110km week

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