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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

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Loosener

Today’s session:18/7/14
10mins spin low resistance.
3x10secs trampet
Stretch
Legs feel like lead weights so did not do much.

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Dripping

Today’s session: 17/7/14
15mins spin low resistance
Stretch
It’s about 30degrees in the gym tonight, just a quick session to loosen of my legs from yesterday’s race. Looking forward to racing next week.

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My annual 1/4 mile of hell

I aim to do at least one competitive 400m each year, and today is the day…

Today’s session:16/7/14
Watford open
400m 57.3secs
Drove hard out of blocks and worked down the back straight. Clear 2nd at 200m and then legs went so lost a bit of momentum. Push hard down home straight but legs like lead.
Overall happy with the race 1.4 secs quicker than last year and achieve the target of sub 58 secs.

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Today’s session:10/7/14
First 100m of 2014
A slight wind on a cold evening
Ran 11.9 so happy start to the season

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Road runner

Today’s session: 5/7/14
Jog 800m
Stretch
Drill
Jog 800m
5x 80m Strides
5x 30m drives
1x300m
Cool down
Stretch

I’m still stretching out my hamstrings and getting them ready to race. Weather permitting I might race this week. I still don’t feel I can hit full speed.

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Rugby pre season.

Today’s session: 1/7/14
Jog
Stretch
Jog
Stretch
5xtyre flips
Stretch
Jog
Drills
Ladders
Cones
Ladders
Cones
Diagonals
5min rest
Diagonals
5mins touch rugby
Cooldown
Stretch


I enjoyed the session tonight I I joined in with the rugby clubs 1st pre season session and it went well. Aswell as training I was also helping to coach the fitness elements of the session. And demonstrating ladder drills.
Diagonals consist of approximately (120,100,120,100) which is made up of;
Run hard diagonally across the pitch corner to corner walk jog across the pitch to the next corner run hard the length of the pitch walk jog across the pitch to the next corner and then run hard diagonally to the next corner walk jog to the next corner and run hard the length of the pitch.
I’m impressed with my fitness, it was a good session for me as I annoy able to run fast at the moment.

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How far

Today’s session:29/6/14
1000m jog
Stretch
Drill
Stretch
Drill
Jog 800m
2x300m
Jog walk to cool down

Decided to go long tonight as the hammie’s did not like the fast stuff just yet.
Was aiming for 3x200m but I was ruined after the second run and decided to call it a night… Checked the distance app after the session and the run was 312m up a slight incline. Which explains why I was so knackered.