Stefanie's journal

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261

OH God, what a day…
First track workout after 3 weeks. I went with two guy teammates, the workout was supposed to be 8300m, 49-53sec, with 3min rests. Now, compared to what I was doing back in Greece; 2(3*300m), this was quite different…I’m used to getting a long rest half way between… :confused:

My first one was 49sec (pretty easily and I was glad :slight_smile: ), second 52sec, then I just decided to give myself a break and quit timing, cause this is afterall my first track practice after a long time…The third one felt fast though, then I practically walked the fourth one (not used to 4 in a row…), so then I decided to take a break while my teammates did the 5th one and then I joined in again for the last three. The last one felt slow. By the way: that longer rest made a HUGE difference…and I think it was good taking it, cause it’s better to have some more quality runs than struggling to get through all 8.

After about an hour there was lifting. SOOOO exhausted in lifting…last week I was lifting a lot more.

  1. RDL & HC & JK, (3*2): 90, 90, 95
  2. Hang Clean, (53): 95, 95, 95, 100, 105
    3a. BB Forward Lunges, (5    5): 105, 110, 115, 120, 125
    3b. Clap Push Ups, (5max): 10, 10, 10, 10, 10
    3c. Pull Ups, (5    max): 5, 5, 5, 5, 5
    4a. Single Leg Squat, (28each): no weight
    4b. DB Curl & Press, (2    12): 15, 15, 15
  3. Core

That third superset of 3a, 3b, 3c was 5 sets of TORTURE :eek:

The shin bothered a little at the warm up and then after the track workout was over, but the knee was pain free. I did an ice massage right after track and before lifting and then it didn’t bother me at all and I am currently icing again. Going to do my physical therapy exercises later on to ensure progress on the knee :slight_smile:

Sooo tired right now…it feels good :slight_smile:

262

Track workout called for : 4* (100m-150m-200m), 2min/rep, 5min/set
Only made it through 2 sets; shin is BOTHERING ME, :mad: , and I’m angry with my doctor, cause all he did was tell me I have shin splints (shin splints should go away after 3 weeks of rest…) and gave me drugs for the pain…
Excuse me doc, but this is no shin splint pain!!! I’m afraid this thing is cracked, it actually CRACKED while I was walking this morning, some doc!!!
I made another appointment for Thursday and I’m requesting a bone scan. I just need to know if the darn thing is fractured or not, so I know what to do with it and how much time to give it…

Also did some physical therapy for the knee today.

263

Ok, haven’t posted in a while,
I’m basically tired of not running, but I’m listening to my physical therapist, who tells me to STAY AWAY FROM RUNNING, so I’m actually being obedient, but I’m so sick of the pool and the bike that one day I’m just going to scream. Although tae bo and weights help a lot for anger management… :mad:
When I fractured my matatarsals last year it took a shorter period to heal…what the…?
But I decided on something else: I’m going to try doing the shot put for the time being! I want to compete in SOMETHING during the meets, if I can’t run by then, I might as well do that. My coach is like “are you serious? actually if you learn to hurdle and high jump you could try the heptathlon” … Goodness…let me get on my feet first. :confused:

Yesterday was just weights, we have a new weight program, I won’t list the weights, but this is what Monday looks like:

  1. RDL&Hang clean&Jerk, 2 sets of 3
  2. Hang clean, 5 sets of 3
    3a. Single leg lunges, 4 sets of 5 each leg
    3b. Pull ups, 4 sets of 8
    3c. DB bench press, 4 sets of 8
    4a. Hamstring things, where a partner holds your feet, you’re on your knees and slowly fall forwards and then back up, 3 sets of 10
    4a. Squat jumps, 3 sets of 5
  3. Core

Today I did an over-energetic pool workout, took me about 50min:
Warming up, then doing 81min runs, faster than what I used to do before, 5 straights kickboard (25m each straight), then 61min runs, and 6 straights kickboard.

264

My coach realizes how upset I am about not running and wants to take me mountain climbing with snow shoes… She does this kind of stuff all the time - she’s a nature fanatic. So I guess I’m mountain climbing pretty soon!!! :eek:
I’m not really a snow and cold person, but I’ll give this a shot!
I’m set on doing shot put for at least the first meet, which is a week from this Saturday (we were going to go to Boston this Saturday but our coach decided we’re not ready for it). So I have one week to learn how to shot put! To be precise actually, only three practices where I’ll get a chance to be “instructed” by my “fellow thrower” or anyone else who wants to chip in!! I think this is going to be funny. My friend thinks I should shot put in a speed suit :rolleyes: (hmmmm…).

Bike workout: the usual one I do, only this time i didn’t start too strong, my fast reps were only 120-125rpm, really struggling and for the 2nd and 3rd sets I put the resistancy down one level, and went faster too, up to 150rpm…

Weights:
1.snatch and overhead squat, 23: 45, 55
2. snatch, 43: dont’ remember weights, I think 55, 60, 65, 70
3a. incline bench, 48: 30lb DB’s
3b. seated row, 48: 50, 60, 70, 80
4. back squat, 55: 140, 145, 150, 155, 165
(this was supposed to be super set with hurdle hops, but the trainer was out and we had no hurdles…)
5. glute and hamstring raises, 310, (ouch)
6. core

265

I was gonna go in the pool, but the coach asked me to do the bike workout with two other girls from the team. Today went a bit better, my speed was 135-140rpm, sometimes stayed at 145 too and kept the resistancy at level 6 at all times.

And that’s it for today.

Tomorrow I’m snowshoeing a mountain with my coach and two other girls from the team, in the morning…That should be interesting.
Tomorrow @6:30am my teammates are showing me how to shot put too…That should be even MORE interesting.

266

Didn’t even shot put today, because the shot put girl didn’t show up to practice so there were no shots (she brings the shots)… I did some drills and striders to test out my leg (ouch…not very successfull…) and then sat down and pathetically watched the others run in circles, with a great amount of jealousy in my eyes :frowning:

Then I climbed a mountain. THAT was a workout! Climbing w/ snow shoes up a pretty steep slope on fresh deep snow for about 45minutes going up at a pretty fast walking pace (high knee workout!!) and then go down…
I wore 3 pants, 5 sweatshirts, 2 pairs of socks, gloves and a hat and I can proudly say that i was the only one not cold on the way down, when we were not sweating any more :slight_smile: .

My legs felt pretty dead after that. I wonder how I’ll feel tomorrow.

Oh: the going-down-the-mountain part hurt my shin and my knee a little…

My injuries currently are bothering me sitting down…I wasn’t very nice to them today… I really don’t know where this story is going…I don’t seem to be healing! :frowning:

267

1 hour Elliptical

I need to run.

268

Monday i went to practice to learn the shot put and i ended up doing a runnign workout, cause…
I did 3165m accelerations and then I followed teh distance people’s workout, which was 26200m, w/ 40sec rests at a 36-38sec pace, but I went every other one, resulting in 23*200m, at a pace of 31-33seconds although my coach told me to slow down tha follow the group’s pace but I didn’t want to…

My knee bothered a little after the workout, but i did some exercises that the PT had shown me and it fel immediately better. The shin needed icing.

After practice my coach asked me to run the 4*4 on Saturday’s meet (not doing shot put), because it will be our only chance to get a mark for the Conference meet in about two weeks…I haven’t run a 400 in 7 or 8 weeks…I don’t know how this is going to work out…

I told my PT i ran and he didn’t think the workout that i did was a GREAT idea (i don’t blame him…) and told me that running a 400 at the track meet will not do that much harm, as long as i don’t jump into practices as i did Monday…

Tuesday was luckily just a pool workout. It was actually pretty tough since coach was supervizing and we had to do everything hard.
Basically:
15min warming up
10sprints at the shallow end of the pool with 5 wall push ups after every rep
1030sec sprints at deep end w/ 1min recoveries
5 laps kickboard (one lap is back and forth)

BUT THEN in the enening we had block practices and thaaat hurt my shin, probably because of the faster stuff and the hard wooden surface that we were doing these on…

Today I went to running practice again. Couldn’t do the accelerations at the beginning, but did 2200s and 1100…don’t ask…

But I’ve decided to not do track workouts any more if my leg keeps hurting…not worth it for indoor. I can run relays and stuff if coach wants me to, and i’ll base my training on pool and bike which seems to be working pretty good sofar.

Then i did weights:
snatches, back squats superset with hurdle hops, incline bench superset with seated rows, and glute and ham raises.

I can’t believe i’m running a 400 in 3 days…God help me… :eek:

Luckily, Tuesday was only pool so that took the stress away

269

I ran again today and decided not to run again until i heal… :confused: but that doesn’t mean that I’m not running a 4*4 on Saturday…

Practice starts w/ 3*165m striders, and i couldn’t do one, cause my shin hurt too much. I tried doing a 50m straightaway strider - that didn’t work either.
I really don’t know WHY, but then I decided to at least do SOMETHING (since i woke up at 5:30 for this…), so I joined the long sprinters’ group and did a 200 at 30seconds.
Then I thought “i didn’t come here just to do a 200…” , so i join the short sprinters’ group and did another 200, and then a 100…don’t ask…
I was hurting afterwards and then I made up my mind that I shouldn’t be doing track workouts quite yet.

I just think that I have over-stressed my body since i started track, and now it’s very hard for me to heal efficiently and rapidly. My old stress fractures are bothering me as well from times to times and I want to think that part of that is the COOOOLD weather .

Tomorrow I’m going in the pool and if my coach wants me to practice starts again, I’ll tell him “sorry, but I really can’t” and that’s that…

270

Usual bike workout (3 sets of 6 reps)

Then practiced 3 block starts in the evening and then the coach sent me to ice my painful shin…

271

I ran my first track meet of the year, w/ no real track practice for the last 7 weeks…(except a half practice last Monday and a half practice last Wednesday). All I had to run was the 4*4. I tried warming up and I was limping…ouch, A skips felt good (yaay celebrate), B skips were ouchy, striders were incomplete due to pain…

So the time of the race comes. I asked to run 2nd, which from my understanding is the easiest leg. When I got the baton we were 4th and the person in front of me was about 10m ahead. I ran fast and caught her at 150m, my first 200m was in 28sec. My first 300m was alright, then I simply died and the girl that I caught passed me. I finished in 63-64secs, which does not disappoint me at all considering my current physical state… :frowning:

I don’t think I should be running a meet again until I heal…I hope my coach understands that and if she doesn’t then that is too bad. (for her)

Both knee and shin killed after.

272

I felt like doing more than normal today, so I went on the bike and instead of 3 sets of 6*30sec sprints, I did 4 sets, and they pretty fast too, ranging from 137to 155rpm.
Then i had more energy and went on the elliptical for 20 minutes, at a pretty good pace.

Then immediately after, weights:

  1. hang clean and jerk, 2 *2 for warm up
  2. hang clean, 53, light, concentrating on fast pick up
    3a. hallway lunges (forwards and backwards), 3 sets, 25, 20, 20 lbs DB’s.
    3b. walk over push ups, 3 sets of 5 each side
    3c. i forgot the name for this; it’s when you lean forward, knees bent, grab two DB’s and lift them both at chest height, then back down…3 8, 25, 20, 20lbs
    4a. glute raises w/ swiss ball, 3    15
    4b. DB snatches, 3    5, 15, 20, 20lbs
  3. single leg alternating sit ups, 3*20
  4. more abs and hypers…

I was pretty dead during weights…
I feel pretty dead now.

273

Pool workout:

  1. 10 sprints back and forth at teh shallow end w/ 10 “pool push ups” after each rep (all continuous).
  2. tied myself w/ the bungee on the railing and did the following sprints: 3* [1min (2min rest), 30sec, (1min rest), 30sec (1min rest), 30sec (2min rest) ]
  3. 5 laps kickboard (1 lap=back and forth)

My coach wants to enter me to anther 4*4 on Saturday and if i don’t want to run it (due to leg) she said we could scratch…that’s not a good idea i think, cause if she enters me, i’ll run it, and i really should’t…

274

i was just going to do weights today because my schedule was a little hectic, but my class got out early and i said “yaaay gym!!” so I squeezed in some machine workouts:
Step machine (bothered shin A LITTLE, but the ellipticals were all taken and the bike machines are starting to disgust me just by looking at them…). I did 30min speed intervals: 1min easy, 1min hard.
Then went on the “laid back” bike and did 20minutes of medium pace cycling at a fairly easy resistance.

Weights:

  1. snatch and overhead squats: 2sets of 2 (very light)
  2. snatches, 3 sets of 5: 55, 60, 65
    3a. DB split jerks, 3 sets of 6 each: w/ 20lb DB’s
    3b. pull ups, 3 sets of 5
    4a. single leg squats, 2 sets of 8 each
    4b. single leg box jumps, 2 sets of 5 each; only did the right one (other is impossible cause of shin)
  3. weighted hypers, 2 sets of 15
  4. a bunch of abs
275

One hour elliptical (20min fairly easy, 50min a bit harder, 10min fairly easy)
One hour tae bo

276

This post will look very similar to the one before:

1 hour Elliptical: 10min easy, 40 min hard, 5min harder, 5min easy

1 hour tae bo

Physical therapist said two more weeks and then I can SLOWLY start getting into running again. He said i won’t be running to my satisfaction, but we have to do it little by little and steadily…goodness

277

YEsterday:
bike: 3sets of 6, (felt tired, I think it was a food issue…ddin’t eat too well)
Weights: hang cleans w/ jerks, hang cleans, back squats + walk overs + …don’t remember the name, glute raises, a bunch of abs, DB snatches

TODAY:
pool: 10min warm up
10sprints at shallow side w/ 5 wall push ups after each rep
2*60sec sprints, followed by 2 laps kickboard, repeated 4 times
drills w/ floating belt (A’s, B’s)

My coach asked me today again if I can run a relay at America East. I told her A MILLION times that the PT said i’m not healed yet. At this point, I just care for outdoor and I think it makes perfect sense. PLUS, i have the whole summer to compete too :slight_smile:

278

30min step machine: intervals: 2min easy, 2 min hard

15min elliptical

WEIGHTS:
23 snatch and overhead squat
35 snatch
38 split DB jerks
33 chin ups
28 each, single leg squat
215 weighted hypers
200 abdominals

279

Almost didn’t do anything today cause I was doing my painting project for 5 hours straigt but eventually got in the pool:
10min warm up
15* 12meter sprints at the shallow side with 5 wall push ups after each rep and jog back
14 laps kickboard

sauna …ahhh :slight_smile:

Tomorrow we’re going to Boston for Conference meet. Hopefully coach doesn’t get me to run a relay cause I’m not cleared yet from shin problem. I need a week and a half more. Getting thereeeee…

280

For some reason my coach thought i was running at the conference meet so when i told her in the bus that i’m not, she was shocked…what a genious…
But i aaalmost ran a 4*4 since our fourth person dropped, then i volunteered to run it, but the sane assistant coach told me no, so another girl ran it instead, who was in tears about it for one hour beforehand cause her shins hurt and she hates the 400…

Aaaanyways, yesterdy i kicked a chair across the locker room becuase my physical therapist told me i have to wait another 3 weeks before i do anything, when he had told me i could start running easy in only a week. I was mad at him like a 3 year old and would only answer with a “yes” or “no” during our session… The shin is still inflamed, i can feel it very clearly, but i don’t undertand why it’s taking so long…I’m in a semi depression.

YESTERDAY:
Bike: 10min WU, one set of 6*30sec sprints w/ 30sec recoveries at resistancy 5, 2min rest, then 10reps of 1min fast at 4 resistancy and 1min rests.

20min elliptical

Weights: hang clean w/ jerks,
simple hang cleans
back squat (PR:180lbs :))w/ walk overs w/ BB row
DB snatches w/ Swiss ball glute raises
Ab work

TODAY:
Pool: 10min warm up
1025m sprints at shallow side w/ jog back and 5 wall push ups after each rep
101min sprints at deep end with 1min rests
10 laps kickboard
A’s, B’s, w/ floating belt

sauna