Tag Archives: Olympic

The hills are alive…

The hills are alive with the sound of music. The grunting and groaning of a group of sprinters digging deep and working hard is music to my ears anyway.

For those who missed it, and would like to do it this weekend, here’s what we did.

The Hills of Hudson Field.

5 reps of the long hill in the corner

50/60/70/80/100 % with a jog back down the side for recovery.

2 minutes.

5/4/3/2/1 reps up the short sharp hill with 2 minutes recovery.

2 minutes

backward up the short hill x 2 with 2 minutes recovery.

2 minutes

Backwards up the hill in the prone press up position (for a rest)

2 minutes.

3 x long hill in the corner at 100%

Oh, we ran there and back as well from the track as a warm up.

Trey Hardee Abs



Yes. This is it, the 2 minute core workout that will take about 10 minutes to start with. By Xmas you’ll be banging through this in 2 minutes and have abs of steel.

3 Times a week as a minimum please, but feel free to do these every day!

Trey Hardee 2 minute Abs

Has your ship come in yet?

Has you ship come in yet? Really?

There you are, patiently waiting for it to come along and pick you up and it hasn’t happened.

Of course it hasn’t. Opportunity NEVER comes knocking. Not really. YOU create opportunities.

ship come in
Has you ship come in yet?

If you ship hasn’t come in, swim out to it!

Stop waiting, take the bull by the horns and take charge of your sporting destiny.

See The Sports Motivation Masterplan for advice on how to achieve your dream. Out in 15 September. Available for pre-order for only 99p! See this link:


Talent is earned. No-one is born with it.

Talent is earned. There is no such thing as being naturally talented. It is a conception of the weak, of the lazy.

Believing in natural talent is an excuse for not working hard. Anyone who is talented knows how long it takes to earn it, how hard it is. How fickle it is. They know what it takes once you have it to keep it.


Talent is earned.

The good thing about talent being earned is that anyone can earn it. If you’re prepared to put in the work, you can be talented too. But it takes time, not hours, days or weeks. Not even months. It takes years.

Find out how to earn your talent with The Sports Motivation Master Plan. Available now for only £0.99p/$1.64

Order details can be found here:


Metaswitch Games Day 2 Preview

Not many competing as this isnt one of our”official” events.
Amy and Lizzie targets for 400 are to run first 200 in 28 seconds and then do a Harry Potter in the second 200 – overcome death!!!
Jake aim to achieve the British Athletics senior indoor entry standard of 48.5s for 400 to compete in Sheffield in February.
Tom working on speed to achieve the BA entry standard for 3k steeplechase in summer. Aiming for a sub 60 400.
Trevor assuming for a low 7 in the 60s and a long 6 in the LJ.

Bring on 2014!