Saturday, July 11, 2026
Thursday, July 2, 2026
Tuesday, June 30, 2026
Weight loss efforts staggered ...
01/06/2026
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 ...
25/06/2026
Walked dogs ...
3x 100m or 12 x 30m sprints ...
29/06/2026
Ran 22 steps, walk, 21 steps, walk, 24 steps, walk, 22 steps, walk, 22 steps, walk, 22 steps, walk, 21 steps, walk, 21 steps, walk, limped the cooldown π
Wednesday, June 17, 2026
Tuesday, June 16, 2026
Saturday, June 6, 2026
Sunday, May 31, 2026
.....run Larry run π
01/05/2026
Nice long, new route with dogs π
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 ...
14/05/2026Walked 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 ...
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Something has too give ...
06/08/2026 1x 24 steps, 1x 23 steps back, walk, 1x 22 steps, walk, 1x 21 steps, walk, 1x 20 steps, walk to finish π 08/08/2026 1x 22 step...
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