Krasnayafleur's training #2

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501

tempo day

-15 min. jog, short version of mobility and drills, static stretched a couple tight areas
-hurdle mobility
-10x100m strides, barefoot in grass. rest was just a coast down, turn around, and walk back, not more than maybe 15s
-5 min continuous abs

i cut the core a little short so that i could go the the trainer and ice and make it to dinner before the crowded rush, but the trainer wasn’t there :mad: so i just came back and ate. they had SHARK at the dining hall today, interesting.

instead of my traditional anorexic approach, i have been trying to balance my diet in the ways that i know are right, and to slow down and really eat only what i feel like i need. i am working on the sweet tooth issue, cutting small desserts in half when i really want something, or trying to have fruit on hand in the afternoon when my blood sugar drops and i crave it the most. one of my poor habits i think is automatically finishing what is in front of me just because it’s there, and not because im actually still hungry. we’ll see if there’s a difference.

502

How about adding salads to each meal? This would help fill you up, while burning calories as well.

Shark is damn good tasting, when prepared right.

503

Glad to see you taking this approach! :slight_smile:

504

got my workout over with in the first part of the day… i had one class from 8:30-9:45, so I thought why not just do it instead of getting back into bed :rolleyes:

-jog, longer mobility and drills
-10x10m start drills, stuff like roll over and go, hop and go, crouch starts, etc. walk-back btw.
-4x40, 6x60 accels. slow walk back btw. It is my instinct to work these hard and not take a lot of rest, but i decided it was more important to make each rep quality for this kind of work.
-easy hurdle mobility, leaving out the lead and trail hurdle-specific drills.

went in to lift

-3x6 cleans, 2 min btw
-3x8 full squats, paired with
-3x8 glute/hams; no rest btw exercises, 2 min btw sets
-2x10 calf raises (weighted) paired with 2x10 tibia raises for the ol’ shins
-1x6 lunges on each leg

i started these but my legs felt pretty tired already and i know i’ll prob be sore tommorow anyway. I figure this was the whole point of starting to train so early, so that I don’t have to overload or injure myself trying to do too much too fast. Considering how much time i took off this summer, it’s frustrating, but probably smarter for me to ease into it and keep the volume a little lower… i can always add lunges next week, there is no huge rush.

ate, and now im going to settle down a do work :smiley: before i go and model tonight. i am enjoying my freedom before i start tutoring again next week… after which i will be busier than i have ever been here, even more than last year. it should be an interesting semester. :eek:

505

went for a fast hour-long walk, and modeled for 2 hours. i am sort of glad i held off on lunges, i will probbaly thank myself in the morning.

3 nights in a row of caffeine, even though i know i will have trouble sleeping. boooooo.

506

had trouble sleeping, as predicted. so tonight i held off the caffeine.

went out for some tempo:
-WU, mobility, drills on grass
-30s abs, run 500m, rest 1 min, run 500m, rest 3 min. 30s abs, run 400, rest 1 min, run 400, rest 3. etc etc for 300, 200, and 100, ended with an extra set of abs.

I was a little intimdated to do this one, but it turned out fine. I didn’t put a watch to the runs, so there wasn’t pressure to push too hard. A couple of the sets I didn’t feel like I needed all 3 minutes, but i figured i would take it anyway and use the extra energy to maintain better form for longer.

went and iced lower legs in the whirlpool for 10 min. then ate tons.

507

had some great photo shoots this weekend, which also meant time off from workouts. I think the week as a whole was pretty quality, so i don’t feel too bad about resting.

this weekend i will stay at school so the week will be complete, albeit broken up by field team “testing” with the new coach on friday.

508

What kind of photo shoots do you do?

509

Uhh, read back a few pages and I think you’ll get the picture. Or maybe a quick look at her avatar might give you the right idea.

510

sort of mixed today

-ran 1.5 miles to Bee Hill, short mobility and drills
-8x30s hill sprints, 2 min. walk down btw (this is 2 more than last week)
-1.5 mile run back

quick lift
-5x 4-6 mid-grip bench,
-1 set of chins
-3x8 lats

the weight room got REALLY crowded right about then because a couple teams came in to lift at the same time, so i got a little frustrated and decided that other lifts could be rearranged for times that aren’t so busy.

the concerning part was that my right ankle (site of the old injury) suddenly started to act up very sharply, as bad as it has ever felt since the initial recovery. It is aching and hurting now, it feels just like some bad tendinitis, except that before today I had no pain at all and I’m coming off 3 days off, so nothing has even had time to develop! I iced it, and my right hamstring which was also feeling sore, so now i am hobbling around since even walking doesn’t feel great.

I’m sure I would have noticed if I had rolled it, I wonder what I did :confused:

-edit-
actually i bet it was the 6-inch heeled boots I wore all weekend. I was hoping my training shoes would make it to the beginning of the season, but i might have to break out one of the new pairs i have in stock in my closet.

511

Probably a good idea. I can’t even whear any of my other shoe’s anymore my feet got so sensetive to training in spikes and good runners. I throw on my dress shoe’s for a evening out and my feet and heels are killing me!

512

hahaha yeah… when i have a chance i’ll attach a pic of me in the shoes and you’ll see why i’m hurting now!

i have been walking on the outside of my foot all day, which is the only way i can walk normally. it hurts a lot :frowning:

went on the bike- did my workout on the late side, well after dinner.
-10 min steady warmup
-10x30s sprints, 1 min btw
-CD to round out 30min

quick lift
-3x6-8 overhead DB press
-3x8 RR each arm
-2x10 bi’s and tri’s
-10 min core, 50s on, 10s off

its late and i have 130 pages still to read… boo

513

had such a disaster this morning- i was too tired to finish my 180 pages of reading last night, so i woke up at 5 to do it. Of course I woke up at 5 and laid in bed for 45 minutes, showered, read for an hour plus a bit, then fell back asleep and slept through the damn class i had gotten up to do the reading for!! I was so frustrated, I hate missing class, esp when I didn’t even mean to.

anyway, today was pretty busy, I cut up brains in lab all afternoon. then went to the gym treadmill-

-5 min WU
-10x1 min on, 1 min off, each sprint getting faster
-CD to round out 30 min

I was horribly tempted to hop on the elliptical because my run felt great and I had a bunch of energy, but I tore myself away because I know I have tons to read tonight, and I don’t want to mess my ankle up even more than it already is. It hurts at random times, and I am walking a little pronated, but I didn’t feel anything while I was running. It’s a little sore now, but not bad- I have yet to ice.

I went by my coach’s office to ask about testing, because jumpers and throwers had max lift testing tonight, but I was told to opt out of that and come to the friday-saturday sprinter/jumper/multi testing instead. I hope my ankle is up to it, although if it is, I can’t drink on my birthday (friday). It’ll have to wait until saturday I suppose :rolleyes:

furthermore, i have made the fantastic discovery that the dining hall i eat dinner at now is much bigger and busier, and provides a great cover for smuggling food. I have been sneaking out raw veggies, turkey, and chicken in abundance… it is so wonderful, and it opens my workout time-frame because now I can work out after dinner and not worry about being hungry late at night. sweet.

514

arent you paid enough to not smuggle food now? just curious. bwahaha im 19 and you arent.

515

im turning 19 TOMMOROW, ass :stuck_out_tongue:

sure I am making some money, but some of the content I am making is being saved to make my own site, and getting money from all of that depends on how sales are. I do some content on a paid-for-scene basis so I make some cash that way, but since I am back at school I am not exactly making tons and tons of scenes. Between that and tutoring and the odd art modeling job I am ok money-wise, but that still does not mean I will pay for food that I can easily get for free :cool:

had a long day of class today, then went on the elliptical for an hour to get some work in with less pounding. Then 10 min. of core, 12 min lower leg cold whirlpool, dinner, and I am heading out to model soon for a couple hours. I tried to find someone else because my ankle may not be so happy by the end, but of course I couldn’t find anyone.

It seems that tommorow we have testing, including among other things standing LJ, 300m, 40m, 600m, hurdling, pushups, crunches, and maybe one more, spread out over two days. If my ankle is up to doing all of this, which I suspect it probably will be, I will be saving my birthday drinking binge for saturday.

516

i still think its ridiuclous that im older and youre a year ahead of me. oh well, i suppose ill have my BA before you ;).

come on though, i stopped stealing when i could afford stuff, so should you! :wink:

517

it’s not stealing, the food is sitting there!! they would like for us to only take a piece of fruit or an ice cream cone, but honestly… what is the rationale? what if i take the same volume of chicken as an apple takes up? :stuck_out_tongue:

518

uh huh. i never stole either. i ‘permanently borrowed without permission.’ :slight_smile:

519

yay im 19 :slight_smile:

new avatar, these are the shos i think contributed to the problem!

had track testing- standing LJ, standing TJ on both legs, 40m, and 300 shuttle (50m back and forth for 300m)

i did fine, i actually jumped 2 ft further on my non-dominant leg in TJ: 21’. My coach wonders if i have been jumping on the wrong leg! I maintain that the first jump wasn’t really legit.

I didn’t feel very warm, but i guess it went ok. everything was in shoes, not spikes. i LJ’d 7’8, 40m in 5.2, and 300m in 57. that sounds really slow, but it was in the top 3- making those turns around the stupid cones made a big difference. tommorow is max pushups and crunches, and a 600. boooooo

a couple girls are doing their 600 on monday, i asked my coach if i could do it then instead and he gave me the “eye” and was like, no. He is totally onto me, he knows it’s my birthday and i want to drink. moderation, moderation… tommorow i will let loose, then sunday work allllllllll day long.

520

nice avatar :wink: