3x 23 steps, walk, ladder of run to first cone, back run to 2nd cone, back, sprint 23 steps to finish, walk, ladder of run to first cone, back run to 2nd cone, back, sprint 24 steps to finish π
14/07/2026
1x 24 steps, walk, 3x 21 steps, walk, ladder of run to first cone, back run to 2nd cone, back, sprint 23 steps to finish, walk to finish π
17/07/2026
2x 22 steps, walk, 1x 24 steps π, walk, 2x 21 steps, walk to finish ...
3x 22 steps, walk, short end of grass track jog to middle cone, back, full length of short end of track, back to mid cone & back x2, walk to finish ...
20/07/2026
Walked the dogs ...
26/07/2026
1x 80 steps, walk, 1x 100 steps, walk, 2x 80 steps, walk, 2x 60 steps, walk to finish ...
2x 23 long strides, 1x long stride to first cone, then 2nd cone, then 3rd cone to finish (x2), 1x 21 long strides, 1x long stride to first cone, then 2nd cone, then 3rd cone to finish, then 1x long stride back with burning curves π¨π
8x 200m reps + hurdle drills
02/06/2026
Walked dogs ...
2x 120m warm-up, 2x 350m (10 min rest) ...
03/06/2026
Walked dogs ...
04/06/2026
Walked dogs ...
05/06/2026
Legs surprisingly heavy running 2x 22 long strides π
06/06/2026
Walked dogs ...
Walked dogs ...
13/06/2026
Walked dogs followed by ladder sprints of 60 steps, walk, 80 steps, walk, 60 steps, walk, 40 steps, walk, 60 steps, walk, walked to finish π
14/06/2026
Walked the dogs ...
15/06/2026
Walked dogs followed by ladder sprints of 60 steps, walk, 80 steps, walk, 60 steps, walk, 80 steps, walk, 60 steps, walk, 80 steps, walk, 100 steps, walked to finish π
Walked the dogs ...
16/06/2026
Walked dogs followed by ladder sprints of 60 steps x6, walk, 80 steps, walk, 40 steps, walk, 80 steps, walked to finish π
... taper workout of 90m, 80m, 70m, 60m sprints to activate twitch muscles π
17/06/2026
Walked the dogs ...
18/06/2026
Walked the dogs ...
19/06/2026
Walked the dogs ...
20/06/2026
Walked dogs followed by ladder sprints of 60 steps, walk, 80 steps, walk, 60 steps, walk, 80 steps, walk, 60 steps, walk, 80 steps, walked to finish π
21/06/2026
Ran 22 steps, high knees, 23 steps, calve lifts, 22 steps, butt kicks followed by run to finish, back to first cone, ran to finish, back to 2nd cone, ran to finish, ran to 3rd cone, finish followed by run 22 steps, high knees, 21 steps, calve lifts, 20 steps long overdue PB π
22/06/2026
Ran 24 steps, high knees, 23 steps, calve lifts, 25 steps, butt kicks π
24/06/2026
Ran 23 steps, high knees, 22 steps, calve lifts, 23 steps, butt kicks, 21 steps, walk, 21 steps, walk ...
24/06/2026
Ran 24 steps, walk, 22 steps, walk, 22 steps, walk, 22 steps, walk, 22 steps, walk ...
1x full long stride + long stride to first cone, then 2nd cone, then 3rd cone to finish (x2)
03/05/2026
6x long strides ...
05/05/2026
6x long strides ...
07/05/2026
Walked the dogs ...
08/05/2026
3x 23 long strides + 3x 22 long strides
09/05/2026
6x 23-25 long strides
10/05/2026
Only 4x 22-25 long strides because of a cloud burst π
11/05/2026
Walked dogs ...
12/05/2026
Walked dogs ...
13/05/2026
1x 22 step long strides, 3x 21 step long strides, 1x 20 step long strides, 1x 21 step long strides, 1x 20 step long strides = 146/7 = Average 20,85 steps ...
14/05/2026
Walked dogs ...
15/05/2026
2x 21 step long strides, 1x 20 step long strides, 1x 21 step long strides, 1x 20 step long strides ...
Loved the speed drills of 40-60-80 followed by 4 min rest suggestion x2, then rest increases to 6 min & then 8 min with each set (speed endurance) π
16/05/2026
2 hour long walk with dogs π
Walked dogs ...
17/05/2026
Walked dogs ...
18/05/2026
3x 23 step long strides, 1x 21 step long strides, 1x 23 step long strides ...
19/05/2026
1x 23 step long strides, 1x 21 step long strides, 1x 22 step long strides, 1x 21 step long strides, 1x 22 step long strides ...
20/05/2026
Walked dogs ...
21/05/2026
Walked dogs ...
What I love about these ladders is it breaks the boredom of doing the same thing everyday ... 400-200, 300-200, 200-200, 200 π
22/05/2026
1x 22 step long strides, 3x 21 step long strides, ladder, 1x full long stride + long stride to first cone, then 2nd cone, then 3rd cone to finish (x1) ...
23/05/2026
Walked dogs followed by ladder sprints of 40 steps, walk, 60 steps, walk, 80 steps, walk, 80 steps, walk, 60 steps, walk, 40 steps, walked to finish with my burning calves π
24/05/2026
1000m slow, 20 x 200m so relaxed π
Walked dogs ...
from 6:30min on wards, Abby Steiner's name was up there with Gabby Thomas, Melissa Jefferson, etc. yet she was the only one who has no medals/hardware to prove it! Riddled with injuries, had she being healthy, would have being a force as Nike's World Champion 22 200m winner going forward!
Walked dogs ...
26/05/2026
Rest day didn't improve speed endurance ... 1x 21 step long strides, 1x 23 step long strides, 3x 21 step long strides, 1x 22 step long strides, 1x 21 step long strides, lower leg started hurting π¨ = Average 150/7 = 21,42 long strides..
27/05/2026
Walked dogs ...
28/05/2026
Today was a strange day ... 2x 22 step long strides, 1x 21 step long strides, 1x 22 step long strides, 1x 23 step long strides miss stepping at the end π
29/05/2026
Walked dogs ...
30/05/2026
Walked dogs followed by ladder sprints of 40 steps, walk, 60 steps, walk, 40 steps, walk, 60 steps, walk, 20 steps, walk, 40 steps, walk, 60 steps, walked to finish π
Drills of butt kicks, lunges, ankle rotations, high knee lifts, etc.
31/05/2026
1x 23 step long strides feeling sore legs. Switched to butt kicks, lunges, ankle rotations, etc. but leg pain wasn't less π Walking was fine ...
3x long jog to first cone, then 2nd cone, then third cone to finish ...
04/04/2026
3x long jog to first cone, then 2nd cone, then 3rd cone to finish followed by 1x knee lift & jumps over 4 cones ...
05/04/2026
3x long jog to first cone, then 2nd cone, then 3rd cone to finish followed by slow jog...
06/04/2026
4x long jog to first cone, then 2nd cone, then 3rd cone to finish followed by 1x long jog to first cone, then 2nd cone, then 3rd cone, then burst from start to finish π
Walked dogs ...
09/04/2026
2x long jogs to first cone, then 2nd cone, then 3rd cone to finish followed by slow jog...
2x shuffle between cones running backwards, then forwards, then sideways
1x long jog to first cone, then 2nd cone, then 3rd cone, then run from start to finish ...
10/04/2026
Walked dogs ...
11/04/2026
2x long jogs to first cone, then 2nd cone, then 3rd cone to finish...
2x short jogs between first cone, reverse between 2nd cone, then jog past 3rd cone to finish...
2x extra long jogs diagonally across track ...
2x short jogs past first cone & back, 2x long jogs across & back...then repeat
12/04/2026
2x long jogs to first cone, then 2nd cone, then 3rd cone to finish...
2x short jogs between first cone, reverse between 2nd cone, then jog past 3rd cone to finish...
1x long jogs to first cone, then 2nd cone, then 3rd cone to finish, then full sprint to finish...
18/04/2026
Walked dogs ...
Walked dogs ...
22/04/2026
2x long jogs to first cone, then 2nd cone, then 3rd cone to finish...
23/04/2026
3x long jogs to first cone, then 2nd cone, then 3rd cone to finish...
24/04/2026
Walked dogs ...
25/04/2026
3x long strides ...2x return long strides...
1x long strides ...1x long return strides...2x long jogs to first cone, then 2nd cone, then 3rd cone to finish...
26/04/2026
Walked dogs ...
27/04/2026
Walked dogs ...
1x long stride to first cone, then 2nd cone, then 3rd cone to finish...
1x long stride to first cone, then 2nd cone, then 3rd cone to finish & full spring back...
Run 2x 21 long sprints, 2x 20 long sprints, 1x 21 long sprint, 2x 20 long sprints followed by light drills of butt kicks, high knee lift, side skips x2, calve lifts, light jog. Average 142 /7 = 20,28 long sprints ...
03/03/2026
Walked dogs ...
04/03/2026
Run 2x 21 long sprints, 5x 20 long sprints followed by light drills of butt kicks, high knee lift, side skips x2, hop skip, backward run. Average 142 /7 = 20,28 long sprints ...
05/03/2026
Walked dogs ...
07/03/2026
Walked dogs ...
Walked dogs ...
Walked dogs ...
08/03/2026
Walked dogs ...
09/03/2026
Walked dogs ...
10/03/2026
Ran 1x 21 long sprints, 4x 20 long sprints followed by light drills of butt kicks, high knee lift, calve lifts, hop skips, light jog ...
11/03/2026
Was tired walking dogs ...
12/03/2026
Ran 1x 21 long sprints, 4x 20 long sprints followed by light drills of butt kicks, high knee lift, side skips, hop skips ...
13/03/2026
Ran 1x 21 long sprints, 4x 20 long sprints followed by light drills of butt kicks, high knee lift, side knee lifts, back run ...
14/03/2026
Walked dogs ...
1st weight line, 2 weight line, 3rd weight, line π
Walked dogs ...
15/03/2026
Walked dogs ...
16/03/2026
Ran 2x 22 long sprints, 3x 20 long sprints, 2x 21 long sprints followed by slow walks back in jeans ππ= Average 146/7 = 20,85 long sprints
17/03/2026
Walked dogs ...
18/03/2026
Walked dogs ...
20/03/2026
3x long & back, medium long & back, medium & back, short & back sprints. Slow walk out & back π€£
21/03/2026
Walked dogs ...
22/03/2026
Walked dogs ...
24/03/2026
Walked dogs ...
25/03/2026
3x long & back, medium long & back, medium & back, short & back sprints. Slow walk out & back ...
26/03/2026
3x long & back, medium long & back, medium & back, short & back sprints. Slow walk out & back ...
29/03/2026
Walked dogs ...
30/03/2026
Walked dogs ...
12x400 @ 71 sec pace, dropping to 69 sec pace π = 5km training for Sub 2:00 800m runners
31/03/2026
Ran 1x 21 long sprints, 1x 20 long sprints, 2x slow job around grass track, jumped 4x cones, 2x shuffle runs past cone & back to end, back to cone turning to track end. Walked around track ...
Walked dogs doing 4 cone drills jogging diagonally to opposite edges followed by shuffles around track perimeter, ending off with walk around 1st cone, to 2nd cone, to 3rd come, to 4th cone, repeat but in opposite direction π
05/02/2026
Walked dogs x2 around track π
06/02/2026
Walked dogs ...
07/02/2026
Walked dogs ...
Walked dogs ...
08/02/2026
Walked dogs ...
09/02/2026
Run 3x 20 long sprints, 1x 21 long sprint, 1x 20 long sprint followed by light drills of butt kicks, high knee lift, side skips x2, calve lifts, etc. Ended off with shuffles x2 ... slow jog, side skip, reverse jog, side skip, repeat in reverse π
10/02/2026
Walked dogs ...
12/02/2026
Dogs was more keen at walking than me π
13/02/2026
Walked dogs ...
14/02/2026
Walked dogs ...
Walked dogs ...
16/02/2026
Surprised I ran 1x 20 long sprint, 1x 19 long sprint, 5x 20 long sprints followed by light drills of butt kicks, high knee lift, alternated side skips turn side skips turn, calve lifts, reverse jog, slow jog, walk = Average 139 /7 = 19,85 long sprints π
17/02/2026
Walked dogs ...
18/02/2026
Walked dogs ...
21/02/2026
Walked dogs ...
Walked dogs ...
Walked dogs ...
Walked dogs ...
22/02/2026
Walked dogs ...
Walked dogs ...
New route with dogs π
24/02/2026
Walked dogs ...
25/02/2026
Walked dogs ...
26/02/2026
I knew I was going to struggle having a crap few weeks just walking the dogs π
Ran 1x 20 long sprint, 2x 21 long sprints followed by light drills of butt kicks, high knee lift & calve lifts ...
27/02/2026
Had to redeem myself running 1x 21 long sprint, 4x 20 long sprints followed by light drills of butt kicks, high knee lift, hop steps & calve lifts π
Walked the dogs ... however the bulk/heaviness I'm experiencing is water retention weight gain & I'm not using weights, so the issue is I'm not doing a calorie deficit or eating fibre to absord water while on the fruit & veg fast π€
Walked dogs ...
02/01/2026
1x 20 long sprints, 3x 19 long sprints, 1x 20 long sprints, 2x 19 long sprints followed by light drills of slow jog, high knee lifts, side skips, calve lifts, leg hop skip, etc = PB Average 135 long steps / 7 = 19,28 steps Average PB π
Walked the dogs ...
Walked the dogs & tried 2x mini hill runs but leg ached π€
03/01/2026
Walked dogs ...
Walked dogs ...
04/01/2026
Walked dogs ...
Swam 1x double lap pools length with rest, 6x single laps resting on each side of pool π
Walked dogs ...
05/01/2026
Walked dogs ...
06/01/2026
Walked dogs ...
Walked dogs ...
07/01/2026
Walked dogs ...
Walked dogs ...
08/01/2026
New track of 7x 30 long sprints, rest without agility drills. Only slow walk back to start at the end ☝
09/01/2026
Walked the dogs ... first time snacking on a small packet of chips & popcorn!
10/01/2026
Walked the dogs ...
Swam 10x single laps, resting on each side of pool π Averaged about 12-13 strokes each π
Walked the dogs ...
11/01/2026
Walked the dogs with mini bursts of speed to make them tired π
12/01/2026
8x 30 long sprints, walk rested ☝
I like the shuffle or lane agility drill (@ 10:12) going forward (explode), side, back (decelerate), side & repeat in reverse π
13/01/2026
Did 4x shuffle or lane agility drill (30 steps long). Did an extra tiredly bad 1x shuffle π
16/01/2026
Walked the dogs ...
17/01/2026
Walked the dogs ...
18/01/2026
Walked the dogs ...
21/01/2026
7x 28-30 short, long sprints, walked back to start ...
22/01/2026
Disappointed to run 1x 21 long sprint, 2x 20 long sprints, 1x 21 long sprint, 3x 20 long sprints followed by light drills of slow jog, high knee lift, side skips x2, calve lifts, leg hop skip, etc = Average 142 long steps / 7 = 20,28 steps Average π
23/01/2026
Walked the dogs ...
24/01/2026
Walked the dogs ...
Walked the dogs ...
6x 60% effort long sprints ...
26/01/2026
Took dogs on a long route π
27/01/2026
4x crazy cone drills with dogs π
29/01/2026
Urg π Ran 2x 21 long sprints, 2x 20 long sprints, 1x 21 long sprints, 1x 20 long sprints, 1x 21 long sprints followed by light drills of butt kicks, slow jog, high knee lift, leg hop skip, side skips x2, etc = Average 144 long steps / 7 = 20,57 steps Average π
30/01/2026
Ran 1x 21 long sprints, 2x 20 long sprints, 1x shuffle set, 2x 20 long sprints, 1x shuffle set followed by light drills of butt kicks, slow jog, high knee lift, leg hop skip, etc
31/01/2026
Took dogs on another long route but with pace π
1x 22 long sprints, 1x 21 long sprints, 2x 20 long sprints, 1x 21 long sprints, 2x 20 long sprints, followed by light drills = butt kicks x1, side skip x2, leg hop skip x1, knee lift x1, calve lifts x1, light jog x1. Average 144 long steps / 7 = 20,57 long steps
04/12/2025
My exercise sucked today despite achieving fifth fastest long average π§ 1x 23 long sprints, 1x 22 long sprints, 1x 21 long sprints, 2x 20 long sprints, 2x 21 long sprints, followed by light drills = butt kicks x1, side skip x2, leg hop skip x1, knee lift x1, light jog x2. Average 148 long steps / 7 = 21,14 long steps
05/12/2025
Walked dogs 4-5 times around the track ...
06/12/2025
Only managed 1x 22 long sprints, 3x 21 long sprints in strong winds ...
07/12/2025
Slowly jogged around the track x4 with dogs!
08/12/2025
1x 22 long sprints, 1x 21 long sprints, 1x 20 long sprints, 1x 21 long due to interferance, 1x 21 long sprint, 1x 20 long sprint, 1x 22 sprint due to long interferance π Average 147/7 long sprints = 21 long sprints
09/12/2025
Walked the dogs about 4-5 times around track ...
11/12/2025
Speedwalked around the track with dogs ππ
12/12/2025
Walked dog's afternoon session but was surprised when I pulled my calve at the start of long sprints the evening π€―
13/12/2025
Only managed 1x 22 long sprints as calve pulled in second long sprint π
14/12/2025
This time I managed 1x 22 long sprints, 3x 20 long sprints before my calve pulled in fifth long sprint. calves was sore when I came back & tried a slow jog x3 with dogs π
15/12/2025
Had to re-route as other owners & their dogs were on the track first ...
18/12/2025
Was cautious as my leg was cramping walking towards track because of electrolyte/mineral imbalances of sodium or dehydration for muscles to function so started off 1x 22 long sprints, 2x 21 long sprints, 1x 20 sprints, 2x 21 sprints, 1x 20 sprints = Average 146/7 = Average 20,85 sprints = 5th fastest average ππ
19/12/2025
Fourth day only walked the dogs as I felt a bit tired, always hungry & experienced detox flu as my body lacked protein & healthy fats π
20/12/2025
Walked the dogs ...
Walked the dogs again but with an agility drills π
21/12/2025
1x 21 long sprints, 2x 20 long sprints, 1x 21 long sprints, 3x 20 long sprints with relaxing flexing twists = Average 142 = 20,28 long sprints Average π
22/12/2025
Walked the dogs ...
Jogged 2x around the track slowly & it hurt my calves π Need to try something different to get faster. Already resumed fruit & veg fast + tried slow runs + massaged calves + sprint session yesterday, so what else π
23/12/2025
Walked the dogs ...
Had to cut walk short as another owner with their dog was on the track & met another one heading that way when I left π
24/12/2025
1x 21 long sprints, 1x 20 long sprints, 5x 21 long sprints followed by flexing walks = Average 146 = 20,85 long sprints Average, urg π
25/12/2025
Felt sick on 6th day of fruit & veg fast, releasing gas the whole day π Only a quick walk with dogs π
26/12/2025
7th day, upset stomach, terrible headache & feeling slightly constipated but managed to walk the dogs π
Although I'm dehydrating properly, my throat & tongue was funny as a result of calorie & total fluid drop. Just water, so the significant diet shift is disrupting my bowel function & energy levels due to nutrient deficiencies, that's bringing on the fatigue & sluggishness!
27/12/2025
2 days off & chocolate seemed to help!
1x 21 long sprints, 6x 20 long sprints followed by light drills = Average 141 = 20,14 long sprints Average π
Walked the dogs ...
28/12/2025
Only walked the dogs as some other dog owner was already on the track ...
This is the second ultra runner that doesn't eat natural foods π Then again banana's, oranges, sweet melon, watermelon, juices, etc. is too heavy to carry because race is self-sufficient π
29/12/2025
Walked the dogs as I can't stop sneezing ...
Walked the dogs again as I was experiencing diarrhea from high fiber intake that brought on a loss of vital nutrients π¨ despite drinking enough water. Restored lost electrodes even though I had 4 bananas during the course of the day. Neither settled my upset stomach π
Walked the dogs again despite not feeling well π
30/12/2025
Walked the dogs ...
Slowly jogged x5 short runs with the dogs before realizing my calves started hurting when walking π
31/12/2025
Despite feeling heavy/bulky I ran 1x 21 long sprints, 1x 20 long sprints, 1x 19 long sprints, 2x 20 long sprints, 1x 19 long sprints, 1x 20 long sprints followed by light knee lifts & butt kicks = Average 139 PB = 19,85 long sprints Average PB π
5x light sprints uphill followed by slow walk backs
Walked with dogs 1,5 times around perimeter of track. Pinching pain hence didn't complete 2nd round π
07/11/2025
Walked with dogs 2x the perimeter of track. Throbbing pain almost hindered 2nd round π
08/11/2025
Walked with dogs 0.75x the perimeter of a new route, slight niggles near the end π
10/11/2025
Walked with dogs 3x the track, alternating between cones for fun π€£
11/11/2025
Walk with dogs cut short after altercation with an escape artist! Owner was at fault yet he was more angry π
12/11/2025
Incident free walk with the dogs π Ankle very tender!
The agility & flexibility of these athletic enthusiasts, encouraged me immensely π
13/11/2025
Another incident free walk with the dogs π
14/11/2025
Slight foot discomfort walking with the dogs π
17/11/2025
Not sure if regret 1x 22 long sprint + 4x 23 long sprints followed by light drills (butt kicks x2, calve skip, leg hop, knee lift) as leg throbbed the next day π
20/11/2025
Cut walk with dogs short & re-route due to other dog walkers π
22/11/2025
Walked dogs on a different route π
23/11/2025
Very unfit attempting 2x 21 long sprints + 2x 20 long sprints followed by light drills (butt kicks x1, calve skip x1, leg hop x1, knee lift x1) as foot throbbed & started swelling, urg π Average 82 steps / 4 = 20,5 steps
24/11/2025
Track was occupied so only did untimed back runs & steady forward runs x4
26/11/2025
Way too hot yesterday πΆ Managed 2x 20 steps long sprints + 1x 21 steps long sprints followed by medium walk backs. Foot only ached on cool down & swelling seems to be improving π
27/11/2025
Unfit but first time I was able to complete 1x 21 long sprints, 1x 20 long sprints, 3x 21 long sprints, 2x 20 long sprints folllowed by 7x light drills of butt kicks x2, leg lifts x1, calve stretch x2, side skips x2 πΌ Average 144 sprints / 7 = 20,57 sprints!
28/11/2025
Slow jog a few times across or around the track with dogs π
29/11/2025
Walked the dogs on a new route but cut it short because of the heat ☕
I feel Lucy Barkley's pain, knowing you've done the groundwork, but things just don't come together on the day!
30/11/2025
Interference from another dog owner on the track so had to wait until they left! Disappointed with effort but glad a session was completed! 1x 23 long sprints, 1x 22 long sprints, 1x 20 long sprints, 2x 21 long sprints, 2x 22 long sprints followed by 7x light drills of butt kicks x1, leg lifts x1, calve stretch x1, side skips x2, skip & hop x1 πΌ Average 151 sprints / 7 = 21,57 sprints! Foot & ankle acted up again!
22 long sprints x2, 20 long sprints x1, 19 long sprints x1 PB π, 20 long sprints x1 + 2x hop skips + 1x calve stretch skips, 2x butt kicks, 2x side skips ...
04/10/2025
Untimed long sprints x3, 2x calve skips
21 long sprints x3, 22 long sprints x1, 3x butt kicks, 2x side skips, 2x calve skips, 1x high knee lunges
05/10/2025
21 long sprints x2, 20 long sprints x2 + 1x hop skips + 2x calve stretch skips, 3x butt kicks, 2x side skips, 2x knee lunges ... Ishowspeed π€£
10/10/2025
Untimed sprints in 8's or side steps, back & around cones steps π€£
11/10/2025
5x 20 long sprints, 1x 21 long sprints, 1x 19 long sprints followed by butt runs x2, high knee lifts x2, easy long sprint x1, calve stretch x2 = Long Average PB 20 sprints = 140 sprints π
13/10/2025
2x 21 long sprints, 3x 20 long sprints, 2x 19 long sprints followed by butt runs x2, high knee lifts x1, hop skips x3 = Long Average PB 20 sprints = 140 sprints
15/10/2025
4x long untimed sprints, butt runs x2 ...
21/10/2025
Need a new grass track after some idiots repeatedly broke the ground rules & now everyone suffers π Only ran 3 x 22 long steps + 1x long 23 steps + butt kick x1, calve stretch x1, hop skip x1, high knee forward lunge x1 ...
22/10/2025
Training was awkward but managed 7 x 22-26 long steps + butt kicks x2, calve stretch x2, hop skip x1, high knee forward lunge x2 ...
26/10/2025
3x 23 long steps, 4x 21 long steps + butt kicks x2, calve stretch x2, hop skip x1, high knee forward lunge x2 ...
28/10/2025
2x 23 long steps, 1x 20 long steps, 1x 21 long steps + butt kicks x2, calve stretch x2, hop skip x1, high knee forward lunge x1 ...
29/10/2025
7x untimed long steps speedwalking around the track with dogs π ...
31/10/2025
Did not anticipate such a seriously painful injury & already know what docs going say, so I'm testing speed walking as I don't want to lose a month of training π’
Ran 7x 16 steps followed by drills butt kicks x3, double hop skips x2, calve skips x2, despite lower leg started to ache & burn! Average 112/7 = 16,00 steps!
12/09/2025
2x 17 steps test followed by walking around the grass track ...
13/09/2025
Surprised I ran 7x 16 steps followed by drills double hop skips x2, calve skips x1, back run x1 & butt kicks x3 after 2 weeks of downtime as I could feel my unfitness! Average 112/7 = 16,00 steps! π
I understand where Julien Alfred finds herself as a lone ranger. Going from trying to prove something to yourself & then being pushed into the limelight offers a different kind of shock as your used to leading independently & then having to transition into living up to everyone else's expectations & expected to represent people who never really knew of your existence before her 100m Olympic win (Elijah's moment on the mountain top leading to depression running from one women's (audience) threats!)
14/09/2025
Only did back runs x2, side skips x2, calve skips, butt kicks x3, hop skips x2 as lower leg was pulling ...
18/09/2025
Ran 6x 16 steps + 1x 17 steps (because of a gust of wind) followed by drills double hop skips x2, calve skips x2 & butt kicks x3! Average 113/7 = 16,14 steps! π
20/09/2025
Ran 2x 16 steps + 4x 15 steps + 1x 17 steps (because of interference from dogs running onto grass track π€―) followed by drills double hop skips x2, calve skips x1, high knee lifts x2 & butt kicks x2! Average 109/7 = 15,57 Average PB! π Hurt calve side stepping dogs ...
22/09/2025
Ran 3x 16 steps (short track) + 1x 19 steps & 2 x 20 steps (longer track) + 1x 15 steps (short track) followed by drills double hop skips x2, calve skips x2, high knee lifts x2 & butt kicks x1 ...
23/09/2025
Slightly tired so only did drills of back runs x2, side skips x4, double hop skips x1, calve skips x2, high knee lifts x1 & butt kicks x2 ...
26/09/2025
10-12 untimed long sprints ...
27/09/2025
6 untimed long sprints + 1x hop skips + 1x calve stretch skips, until calve started tightening ...
28/09/2025
3 untimed long sprints + 1x hop skips + 2x calve stretch skips, 2x butt kicks, 2x side skips, 1x 23 steps, 1x 22 steps, 1x 21 steps (long sprints) + 3x back runs until calve started aching again ...
