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Race practice

Today’s session: 13/8/14
Warm up
Stretch
Drill
Stride
Hurdles
Stride
Spikes on
2 practice starts
Race
12.02secs
Done

I reflected on my last race and stated u would have run 11.7 if I had not pulled up.
The guy who ran 11.9 in my race at lee valley who I was up on until I got cramp, ran 12.28 in tonight’s conditions compared to my 12.02 so I can’t complain.
I was in the outside lane of the fastest race with the top 2 runners running 10.9.
I was all alone from the start. I have a few things to work on before I race again.
Well done to Nik who ran his first race in 10years tonight.

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Weekend break

Had a great weekend.
Friday night I went mountain boarding, I was surprised how unfit I am when it comes to walking up hills.
Saturday was a chilled out day
Sunday I had a 12 point body calliper test did a test to check my 1rm for pull ups and then went climbing.

Today’s session: 11/8/14
Swimming 800m (32 lengths 25m pool)

Rest tomorrow as I plan to race on Wednesday

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Track session

Today’s session:7/8/14
800m jog
Stretch
Drills
Hurdle walk overs
Strides
Ladders
Ladder drives
Strides

60, 80, 100, 120

Good to be running fast again. Had a friend join me for training, First session for Nik in 13yrs. He has fast legs Incorporate that with some stride extension and he should run fast.

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Trainers

Today’s session:4/8/14
800m jog
Stretch
Drill
Hurdle walk overs
Strides
Ladders
Ladder drives
120
150
120

Legs feeling really slow and heavy, I’m just glad I got through the session injury free

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Season finale

I have a dilemma which is …
I have not run now for nearly two weeks since my race so…..
Do I spend the next 2 weeks training and hope I can be fit and fast enough to compete again this year or do I start back into training for the indoor season..
What to do?

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Hot tonight

Today’s session:30/7/14
Spin bike
5mins level 5 warmup
1min level 20 high cadence
1min level 5 slow recovery
1min level 20 high cadence
1min level 5 slow recovery
1min level 20 high cadence
1min level 5 slow recovery
1min level 20 high cadence
1min level 5 slow recovery
1min level 20 high cadence
3x10 sprints on trampet

1 hour of weapons training with tony

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Pulled up

I’m a little limited as to what I can train at the moment with my calf strain,
My brother inlaw has joined a gym so I have inherited his pull up bar, so I am going to start working in my pull ups ….
At 14st 5lbs it not easy

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Wifey

Today’s session : 27/7/14
Spin
5mins lv5
5mins lv10 high tempo
5x 20secs lv20 40secs recovery lv5

Stretch and walking drills

Calf is still tight so had to take it easy. I am going to stick to spinning this week

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Cramp race

Today’s session:23/7/14
Race at lee valley
Warmed up ok felt good
The race
Slight delay in the blokes but I drove well and came up into my running. Then calf cramped at 60-70m and then started to slow and run flat footed to the line.
As I crossed the line I got a time which was 12.03, with I was surprised about, had I not pulled up I think I would have definately managed 11.7

Not sure how bad it is until tomorrow…

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Today’s session:20/7/14
Jog
Stretch
Drill
Stretch
Hurdle walkover
Strides in trainers
Ladders
Ladder into drive x3
Strides in spikes x3
Ladder into drive x3
3x50m out of blokes
While the wife is at church I went to the track and had a Great session