"Only those who will risk going too far can possibly find out how far one can go..."
I have competed in athletics since i was 7 years old (around 14 years now!) starting at little athletics in Bunbury, and i love it. The years have taken me all over WA for State country championships, to Perth for State Championships and even to Kuala Lumpur in 2005 for the International Friendly games against Singapore, Malaysia and Western Australia. My ultimate goal has been to run in an Australian competition, i don't care if i come last that is just what i want to experience and i wonder if i will get the chance. I have learnt so much through my time with athletics, made wonderful friends and grown in myself both physically and mentally. I have had a number of coaches but have acquired the determination to train myself when the circumstances come about, i am determined to reach my goals, i love running and i love athletics.
Goals for 2012/13 athletics season:1. Break 4.40 minutes for the 1500m and qualify for Nationals in April 2013
2. Break 2.19min for the 800m
2. Break 59sec for the 400m
3. Learn the 400m Hurdles - compete in Strive competition and get under 1.10min
Past Goals (June 2011)
1. Break 50 minutes for the Perth 12km City to Surf 28th August
2. Build up upper body muscle mass and tone lower body
Outcome:
12km city to surf - 53.35 minutes (exact same as 2010 time!!)
My progress as from January 2012
January
|
Monday
|
Tuesday
|
Wednesday
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Thursday
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Friday
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Saturday
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Sunday
|
16th – 22nd Jan
|
40 min walk
|
5.5km run + walk 7.7km (45 min) total
|
5km run + 2km walk
Pm: slow 40 min bike ride (13km) |
5km run + 2km walk
|
3km run 8x Marlston Stair runs + 15 sit ups each, 3km run home
|
Rest
|
2.5km run, 1x full and 6x half Kokoda Stairs, 2.5km run
|
23rd – 29th Jan
|
25min walk and 20min run Matilda Bay
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Gym: 25min bike L3, 10min run (2km), strength
|
Gym: 45min bike - L2 1min and L5 30sec for half hour, 5min rower L4, strength/stretch
|
(Aus Day)
4km run and Kokoda Stairs 1x full and 7x halves |
40 min walk Matilda Bay
|
4km run and Kokoda Stairs 1x full and 7x halves
|
Body Pump class UWA and Body Balance class
|
*Getting back into it again i'll use the Kokoda stairs as a measure of my fitness by slowly making my 'halves' longer and build up to running the full stair length without stopping. I aim to build my pump class weights up, at the moment my weights (per side and total) are:
Warm up - 3.75kg (7.5) - 4.25 (8.5kg) on 1/4, 5kg (10) 2/7
Squats - 7.5kg (15) GOAL = 10kg (20) - 8kg (16kg) on 4/3 - 10kg (20kg) on 1/4
Chest track - 5.5kg (11) GOAL = 7.5kg (15) - 6kg (12kg) on 4/3 - 6.25kg (12.5) on 1/4, 6.75 (13.5) 2/7
Back track - 6.25kg (12.5) GOAL = 10kg (20) - 8kg (16kg) on 4/3 - 7.5kg (15kg) on 1/4
Triceps - 3.75kg (7.5) - 4.75 (8.5kg) on 4/3 and 1/4
Biceps - 3kg (6) - 3.75 (7.5kg) on 4/3 and 1/4
Lunges - 6.25kg (12.5), 7.5kg (15) 2/7
Shoulders - 3.75kg (7.5)
I'm going to try have an appraisal at the gym and ask for a program i can follow which will help me build up my arm strength by doing a small session after my cardiac workouts. I would love to build up my upper arm strength!
February
|
Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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30th Jan – 5th Feb
|
RPM bike class UWA 50min
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40 minutes walk
|
5km run, Kokoda Stairs 1x full and 5x halves + 45min Body
Pump class |
RPM class and 5km running tredmil
|
50 min walk
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4km run and 10x Marlston Stairs (alternate top with to the grass + sit ups)
|
7km flat run (40 min)
- Home |
6th Feb – 12th Feb
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25min Bike (13km) + Body Pump
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Rest
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Gym: 35 min Bike intervals L2/L5-6 + 4km tredmil (20min)
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5km run and Kokoda Stairs 1x full and 7x halves
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RPM class
Chest & shoulders weights (Appraisal) |
Maltilda Bay run 5km + 10 hills runs
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50 minute walk
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13th Feb – 19th Feb
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Rest
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Rest
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7.5km run up Thomas road
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RPM class
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5km run and Kokoda Stairs1x full, 6x halves.
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RPM class and Chest & Shoulder weights
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7.5km tredmil run and Back weights
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20th Feb – 26th Feb
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50 minute walk
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RPM class and Arm weights
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5km run and Kokoda Stairs 1x full and 6x halves
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Rest
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Kings Park 6km run and 10x DNA tower
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RPM class and Chest & Shoulder weights
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10km tredmil run (45 min) and Back weights
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27th Feb – 4th March
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35 min on Bike intervals (20min L2/L6) and Arm weights
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Rest - 22nd Birthday!
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6km Kings park run and 7x half Kokoda Stairs
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RPM class
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Rest
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6km Kings Park run and 8x Kokoda Stairs (20 steps more each!)
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Body Pump class and 15 min on Bike
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
| |
5th – 11th March
|
McGilivray Oval – warm up, 200m 33.5sec, 400m 1.15min, 300m 53sec, 2x150m 24sec, 200m 32.5sec, cool down
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Netball
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7km Matilda Bay run and stretching
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Rest
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Body Pump class and 20 min bike
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RPM class and Chest & Shoulder weights
|
6km run and Back weights
|
12th – 18th March
|
40 minute bike intervals (L3/L6) and core strength
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7.5-8km run Thomas road and Netball
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Rest
|
RPM class
|
Body Pump
|
6km run and 8x Kokoda Stairs
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30 min Bike + 15 min Run + Chest Weights
|
19th – 25th March
|
7.5km Matilda Bay run and stretching
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30 min Bike (L2/L5 intervals) and Netball
|
McGilivray Oval – warm up, 1500m 5.25min, 200m 36sec, 3x150m 24.5sec, cool down
|
RPM class
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Body Pump class and 10 min bike
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6km Kings Park run and 12x DNA tower stair runs
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Body Pump class and 20 min Bike
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26th March – 1st April
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40min Bike (20min L2/L5) + 5km tredmil run (23minutes)
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Thomas Road 7.5km run
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Body Pump and 20 min on Bike
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Rest
|
35min Bike (L3/L5)and
20min/4.5km run |
8km run and 3x Jacobs ladder
|
Body Pump class + 20 min bike
|
April
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
|
|
2nd-8th April
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Easter – rest
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Easter – rest
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40min walk
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6km run + 10 x Marlston stair runs + 40 min walk
|
||||
9th – 15th April
|
40min Walk along beach
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Body
Pump class
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30min Bike + 20min 4.5km run
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40min walk
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Body Pump class and
7.5km run (35min)
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|||
16th – 22nd April
|
Bike 40min with 25min L3/L5 intervals
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7.5km
Matilda bay run + Netball
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6km
Kings park run + 7x Kokoda Stairs
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Pump class + 30min on
bike L2/L5-6
|
8km
run to Bell Tower (40-45min)
|
|||
23rd – 29th April
|
35min Bike L2/L5-6 + chest
weights
|
7.5km
tredmil run + back weights
|
7km
Kings park run and 8x Kokoda Stairs
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35 min Bike L2/L5-6 +
arms weights
|
45 minute walk
|
6km
kings park run and 8x Kokoda stairs + Body Pump
class
|
10km Kings Park run (50 minutes)
|
|
30th April – 6th May
|
Bike intervals 35min L3/L6 + Body Pump
|
8.5km run (40 minutes) and Netball
|
Body Balance class :)
|
25minutes Bike and Chest weights
|
25 min Bike and Back weights + 10km run Kings Park (50min)
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30min Bike intervals L3/L5 + Body Pump class
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6km Kings Park run, 5x 1.20min hill runs, 3x DNA tower
|
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May
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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7th - 13th May
|
Am: 30min Bike L3/L6 + Back weights
Pm: 6km run + Netball |
Boxing Circuit (1hour) in Freo + 15min on Bike
|
40min Bike L3/L6 + Arm weights
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TRACK!! :) 9x200m with 2min breaks (32-35sec each) + 1x300m 46sec
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Rest - 40min walk
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8.5km run in Bunbury (approx 40min)
|
|
14th - 20th
May
|
40min Bike L3/L6 + chest weights
Body Pump class |
9km run (45min) + 15min Bike and Netball
|
Boxing Circuit (1 hour) + 20min Bike
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15min Bike + Back weights
|
Track :)
2 laps fast 100m + 50m jog back, 5min rest then 1 lap repeat (=23x100m at 17-18sec) |
Body Pump class and 20min Bike
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10km Kings park run (approx. 50min) + 20x quick stairs
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21st – 27th May
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Rest
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40min Bike intervals L3/L5-6 + Netball
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Boxing Circuit (1 hour)
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Rest
|
Track :) 300, 200, 100, 200, 300 5-10 min break then repeat + 500m
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Rest
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HBF 14km Fun Run - 62.48min :)
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28th May – 3rd June
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1 hour Walk and stretch (Sore!!)
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30min Bike L3/4 + Chest weights + Netball
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Rest
|
40min Bike L3/L6 + Back weights
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Track :) Hurdles training! drills then 3x300m (56, 54, 53 sec)
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Slow Bike L2 + strength
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Body Pump class + 20 min Bike
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June
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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4th - 10th
June
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(No running weeks) RPM class + strength work
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Body Pump class + 15min Bike L2
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SPIN class + Chest weights
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Rest
|
40min Bike L3-L5/6 + Back weights
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40 min Cross trainer (Home)
|
|
11th – 17th June (Home week)
|
Body Pump class + 35min Bike intervals
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Walk + 30min Cross Trainer
|
Hour walk
|
50min walk
(Am) Swimming 2km incl. 16x25m sprints |
40 minute Bike ride and 30min walk
|
Swimming 2.4km incl. 20x25m sprints
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Body Pump Class + 20min Bike
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18th – 24th June
|
35 min Bike intervals L2-L5/6 + Chest weights
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Body Pump class + 25 min Bike
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35 min Bike + strength work
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30min Bike intervals L2-L5/6 + Back weights
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Track - 300, 200, 100, 200, 300, 100.. sore foot
:( |
Body Pump Class + 25 min Bike
|
Swimming Melville, Horizontal runs, VO2, squats and 1.5km
|
25th June – 1st July
|
35 min Bike intervals L3-L5/7 + Chest weights
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25min Bike and Back weights
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Rest
|
40min Bike L2-L4/5 + strength
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Body Pump class + 15min Bike
|
Walking weekend home
|
Walking weekend
home |
July
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
2nd – 8th July
|
Body Pump Class + 20 min Bike
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SPIN class + 45min walk
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Body Pump Class + 20min Bike
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40 min Bike L2/L4
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Rest
|
15min Run + 9x20-25sec hill runs, walk back
|
Swimming session Melville
|
9th – 15th July
|
Body Pump class + 20min Bike
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SPIN class
|
(AM) Body Pump class + 20min Bike
(PM) Run 15min + 11xDNA stair runs |
40 min Bike (20km) L2/L4-5 + core
|
Rest
|
15min Run + 15x DNA stairs, 10min run back
|
Body Pump class + 25min Bike
|
16th – 22nd July
|
20min Bike (10km challenge) + 15min CT + 5min Rower
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10min Bike + 25min CT + 5min Rower
|
35 min CT,
Body Pump class + 10min Bike |
15min Run, 12x DNA stairs, 10min run home
|
Rest
|
40min CT + Body Pump class
|
Track!! :)
10x100m + walk back within 1min, 10min break and 5x100m + back within 1min + drills |
23rd – 29th July
|
15min Bike + 30min CT + 5min Rower
|
15min Run, 12x DNA stairs, 15min run home
|
Body Pump class + 15min Bike
|
20min Bike L2/L4 + 20min CT
|
40min CT + 5min Rower
|
30min Bike + Body Pump class
|
Track! :) 10x200m runs walk back, 5min halfway break
|
30th July – 5th August
|
Rest - 50min Walk and stretching
|
40min CT L7/L13-14 intervals + 5min Rower
|
Body Pump Class + 20min Bike
|
Rest
|
40min CT L7/L13-14 intervals + 6min Rower
|
Body Pump Class + 20min Bike
|
Track! :)
250m, 200m, 150m walk back recovery, 3 sets with 5min break |
August
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
6th – 12th August
|
RPM class + CX 30 (core work)
|
Body Pump class + 20min CT
|
35min CT + 15min Bike
|
40min CT L6/L12 + 7min Rower + 10min Bike
|
Rest - Denmark 45min walk
|
Rest - Denmark
|
|
13th – 19th August
|
Rest - (42 days) Denmark 1 hour Mt Hallowell walk
|
Rest - Denmark 40min walk
|
Swimming 2.5km (incl. 1km of 25m fast/25m slow free)
|
10min Run, 11x Marlston Stairs, 15min run
|
Swimming 2.2km (incl. 1km of 25m fast/25m slow free)
|
Runners club 4x200m 34sec, 4x150m 24.5sec, 2x100m 15.5sec
|
Rest
|
20th – 26th
August
|
(35 days) 35min CT (L6/12) + Body Pump class
|
8min Rower + RPM class
|
30min CT (L7/11) + 5min Rower + 10min Bike
|
20min Bike (L2/4) + 20min CT (L6/10) + 5min Rower
|
Track
3x300m at 53sec - sore foot and had to stop :( |
15min Bike + Body Pump class
|
Swimming 2.2km (incl. 1km of 50m fast/50m slow free + 500m of 50m Breast, 25m free fast and 25 slow then 6x45sec egg beaters)
|
27th Aug – 2nd Sept
|
(28 days) 10min Rower, 12x40kg + 12x50kg x3 legs + 35min Bike (L2-L5/6)
|
10min Rower + RPM class + core
|
Body Pump class + 3x12 50kg leg weights + 15min Bike
|
40min Bike L2-L6 intervals + 5min Rower
|
Rest (unwell)
|
Rest
|
Body Pump Class + 3x12 50kg leg weights + 20min Bike L3-L6
|
September
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
3rd - 9th September
|
(21 days) 20min Rower + 25min Bike L3-5 + core
| 10min Rower + RPM class | Body Pump Class + 3x12 50kg leg weights + 15min Bike L2-L5 | 10min Rower + 35min Bike L2-6 + core | Rest | Swimming 2.5km (incl. 1km of 25m fast/25m slow free + 500m of 50m Breast/back, then 4x45sec egg beaters) | 30min CT + 5 min Rower |
10th - 16th September
|
(14 days) Body Pump class + 20min Bike
| 10min Rower + RPM class | Body Pump class + 3x12 50kg leg weights + 25min Bike | 10min Rower + RPM class | Rest - 50 min walk | 50min Bike (L2-L4) | Body Pump Class + 15min Bike |
17th - 23rd September
| (Mon. Rest) 40min Bike (l2-L4/5) + 5min Rower | Body Pump class + 3x12 50kg leg weights + 20min Bike | 40min Bike (l2-L4/5) + 5min Rower | Rest |
Body Pump class + 20 min Bike (Sat) 40 min walk (sun)
| ||
24th - 30th September
|
UNI GAMES!!
| 1500m 5.08min | 800m 2.32.11min | Relays 100m and 200m (medley) Bronze :) | Rest | 45min walk | Body Pump class + 5min CT + 10min Bike |
October
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
1st
– 7th October
|
5km kings park run and 6x Kokoda stairs (back into it!!) :) | 10min Rower + RPM class | Rest | 35min CT + CX30 class | 5km kings park run and 7x Kokoda stairs | Body Pump class + 30min CT | 5km kings park run and 7x Kokoda stairs |
8th
– 14th October
|
40min CT + CX30 class | 10min Rower + RPM class | Netball (with Lex :)) | 30min CT + CX30 class | 25min CT + 20min Bike | 5km kings park run + 8x Kokoda stairs | Body Pump class + 20min CT |
15th
– 21st October
|
4km Matilda Bay run + 10x 70m hill (hurt foot) |
RPM class + CX30 class | Body Pump class + 20min CT (Physio) |
30min CT + CX30 class | 15min Rower + RPM class | Rest (walk) | 5km kings park run + 8x Kokoda stairs |
22nd
– 28th October
|
Body Pump class + 20min CT | RPM class + CX30 class | 40min CT + Stretching | 35min CT + CX30 class | OSCE!! Rest |
35min CT + CX30 class | 4km kings park run + 10x DNA Tower |
29th
Oct – 4th Nov
|
Body Pump class | RPM class + CX30 class | 40min CT + Stretching | Rest - 40 min walk | 40min CT + 5 min Rower | Body Pump class + 35min CT | 40min Bike + 5min Rower |
November
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
5th
– 11th Nov
|
Body Pump class + 25min Bike + 20min CT | 40min Bike + Core | Body Pump class + 30min CT | Rest - Salsa night! | 45min CT + Core | 25min Bike + Body Pump class + CX30 class | 45min Bike + Core |
12th
– 18th Nov
|
Swimming 2.0km (incl. 1km of 25m fast/25m slow free) | Rest - 30 min walk Busselton | Body Pump class + 25min Bike + CX30 class | Swimming 2.2km (incl. 1km of 25m fast/25m slow free, 6x 45sec egg beaters) | 35min Bike + CX30 class | Body Pump class + CX30 class + 40min Bike ride outside | Swimming 2.5km (incl. fast 200, 100, 50 and 500m on/off breast/free fast) |
19th
– 25th Nov
|
Rest - 40 min walk Geraldton | Swimming 2.5km (incl. fast 200, 100, 50 and 500m on/off breast/free fast) | Swimming 2.0km (incl. 1km of 25m fast/25m slow breast/free, 7x 45sec egg beaters, 5min water run) | Rest - 30 min walk Geraldton |
Body Pump class + CX30 class | 35min Bike + CX30 class | Rest - 30 min walk Perth |
26th
Nov – 2nd Dec
|
35min Bike + CX30 class (Then PM) Body Pump class + Body Balance |
45min Bike + core | 35min Bike + CX30 class | Body Pump class + 25min Bike (Then PM) 30min Bike + Body Balance |
30min Bike + CX30 class | Rest - 30 min walk | 45min Bike + core |
December
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
3rd – 9th
December
|
35min Bike +
CX30 class
(Then PM) Body Pump class
|
Swimming 2.2km (incl. 1km on/off breast/free)
|
30min Bike +
CX30 class
|
Body Pump class + 25min Bike | 30min Bike + CX30 class | Rest - 40 min walk | 45min Bike + core |
10th
– 16th December
|
35min Bike + CX30 class (Then PM) Body Pump class
|
Swimming 2.2km (incl. 1km on/off breast/free) |
30min Bike +
CX30 class
|
Body Pump class + 25min Bike | 25min Bike + CX30 class | Rest - 40 min walk | 45min Bike + core |
17th
– 23rd December
|
20min Bike + CX30 class
(Then PM) 20min Bike + Body Pump class
|
Appraisal full body workout | Full body weights + 20min Bike | Full body weights + 20min Bike | Full body weights + 20min Bike | Body Pump class + 20 min Bike | Swimming 2.2km (incl. 1km on/off breast/free fast) |
24th
– 30th December
|
Full body weights + 20min Bike + CX30 | Rest - 40 min walk Christmas! | Rest - 45 min walk | Full body weights + 20min Bike + CX30 |
Past Summer Goals for 2010/2011:
Goals for March/April and nationals:
· 1500m: 4.40 minutes (Me: 4.49.85min Sept 2010, 4.47.45min 14th Jan 2011)
· 800m: 2.15 minutes (Me: 2.20.16min Sept 2010)
· 400m: 58.9 seconds (59sec in 2005! 1.04.01min 14th Jan 2011)
For the Bucket List:
1. Compete in an Australian/National running competition
2. Complete a half ironman event (Busselton)
3. Complete a full ironman event (Busselton)
4. Go to Paris or Germany in the winter/snow
5. Learn to Ski
6. Learn the violin or the Cello
7. Write a novel or a cookbook
8. Learn another language fluently and sign language
9. One day own a gym and health cafe!
10. Have my own family
11. Run in the Disney fun run :)
1. Compete in an Australian/National running competition
2. Complete a half ironman event (Busselton)
3. Complete a full ironman event (Busselton)
4. Go to Paris or Germany in the winter/snow
5. Learn to Ski
6. Learn the violin or the Cello
7. Write a novel or a cookbook
8. Learn another language fluently and sign language
9. One day own a gym and health cafe!
10. Have my own family
11. Run in the Disney fun run :)
