I would go with Herb!
Especially after your workout on Tuesday with the extra work in the evening…
Also, keep in mind that your body still tries to acclimatise, as you’ve been over there for about a week, or so…
A couple of days of easy training -I mean easy 
- should leave you fresh for Saturday!
Pfeeew, I like the sound of that 120m 
I could use the rest after that.
P.S. Today after my pool I also did a good number of push ups and a variety of sit ups/crunches.
I’ve been feeling a slight pull in my right calf today, especially when I go up and down stairs. I don’t know where this happened. Could it possibly be from the pool? I’ve never pulled anything in the pool before, except get calf cramps.
But anyways, once I warm up I hardly feel it.
Today’s session:
2 laps warm up
drills: high knees, A skips, B skips, hurdler’s drill etc
3*50meter strides
Then I did a 120m at about 95% and it felt aweful. I felt flat and I was leaning backwards. So my friend and I decided to do anther one after 15minutes, concentrating on form while trying to build up speed. My friend did 100m, and started about 5 meters before I got to her. The second one felt A LOT better and I was glad I did it. My friend timed herself at 12.8 and I finished just a little behind her, so that wasn’t all that bad.
Tomorrow is only stretching, and probably some push ups and sit ups.
Take it easy and keep it low tomorrow and…
Good luck!!
“Less is more.”
“God is in the details”
God is a dj!
So I supposed the track meet went all right, although I did NOT break 60seconds :mad: ; I ran 60.38 which is an open 400 pr and I got 4th place and missed the third metal by less than fourth tenths…oooooh well!!!
I think I’m calling it a season, taking two weeks off from running (probably swimming and biking every day) and then preparing for next indoor again. I’m right on the qualifying time for my age group Greece nationals in three weeks, but honestly, if I try to train hard until then to run decent and drop my time enough to make the finals, I will have some shin problems, which have not completely gone away. I don’t think it’s worth it. If I had ran a 58 or a a low 59 yesterday (and the weather was perfect too) then I would reconsider it.
So happy summer
Of course I will still be posting…I will need help in a couple weeks about my new start of the cycle.
Nikoluski…“God is a dj” ??? 
PRs are always a good thing. Good job Stefanie! 
Your decision, of course and you know your self far better than we do, but I would give it a go for another race; another PB might be waiting for you!
If not, enjoy your break!! 
All right, so call me bipolar….
I’m running the championship, only it’s not July 2nd as I thought, but June 18th, so that leaves me 2 weeks only. The coach asked me if I want to go, and I said yes, just because I want to try to get another PR, as Nikoluski suggested, before I head into official vacation.
Yesterday morning (tempo):
3 laps warm up, stretch
6*400m repeats at an easy “stride pace”, jog 400meters rest.
Yesterday evening (tempo again):
10-15min easy jogging on grass, stretch
10*grass diagonals, walk to each corner for rest
Today is speed endurance.
(Oh, Sunday was a 30min easy cool down run and sit ups and stretching).
Bipolar?? No!!!
Go for it!!!
No matter what, you’ll feel much better after this for the rest of your holidays…
Good luck!
Haha, thanks.
Today’s practice went really well for some reason.
4 laps warm up, stretch, drill, 250m strides
2(2*200m), 2min/rep, 15min/set
my times: 28.3, 28.9, 28.4, 28.7
I don’t know how on earth I ran all 28s…I’ve never done that before. For the first two I had some tail wind, but then the wind changed direction and I had head wind for the last two, which is even more weird.
They were done in spikes.
1 lap cool down, stretch
Tempo /cool down day: (please let me know if this too much tempo for a recovery day).
Morning: 4 laps jog, 4*300m (walk 100m recovery)
Evening: 20minutes easy run, stretch, 5*100m strides, walk back recovery
My legs are pretty tired and my shin needed ice. Practice with a coach was only in the evening. THe morning session was my own decision.
I’ll be coachless for the next three days because a couple athletes are flying to Athens for a track meet.
So for the next 4 days this is the coach’s plan for me (please comment):
THursday: 2*(3*150m), 2min/rep, 20min/set
Friday: cool down / tempo
Saturday: one full 300m in the morning and another full 300m in the evening
Sunday: cool down
I’m competing a week from this Saturday. Next week will probably be a hard day on Monday and then going easy for the rest of the days.
I would say that for a recovery day and specifically in your case (i.e., shins) double sessions are not the best. Either of them should have been enough…
All right I won’t do that again. My logic was: tempo volume should be 2000-3000 meters, and since I did 1200 meters in the morning, I should have done something more in the evening, but you’re right: I need to pay attention to my shins right now.
Today’s session:
3 laps warm up, stretch, drill, 350meter strides
2(3*150m), 2min rest/rep, 17min rest/ set
times: 20,19,19,19,20,20. I wish I had done them all in 19secs; they all felt very good. But I’m happy with that.
Tomorrow: recovery.
Yesterday’s recovery:
15min light run on grass, stretch
10*100m fast strides on grass, walk the short length of the field for recoveries
alternating 15push ups with different sit ups every time, for 5 sets
Then I started doing one lap cool down but a girl started talking to me while jogging and I ended up cooling down for 10 minutes.
Today: VERY windy
Morning: 3 laps warm up, stretch, drill, 250m strides, 150m stride in spikes
One full 300m at 44. 7 seconds, which didn’t feel full, and the wind was horrible. I ran a curve, a straight and another curve, and the only place with no wind was the straight (I couldn’t run the other straight at all because the wind was the worse there).
Evening: same thing as morning, same wind, but this time at 43.2 and my friend who was timing me said that I looked too comfortable and I slowed down at the end, and honestly I didn’t feel all that tired at the end. I think I could have run a 42 if I pushed more, and surely a 41 on a non windy day.
Tomorrow: recovery
My teammate Dimitris Gravalos is the National Champion of Greece at 400m He ran yesterday a pr in the preliminaries and then pr’ed again the same day in the finals clocking at 46.2something seconds.
Yesterday:
25min easy run mostly on grass
8*80m strides on grass, walk about a minute between each
5 sets up 15 push ups and sit ups/abs
4 laps warm up, stretch, drills, 350 strides
2(2*100m), walk back recovery/rep, 8min/set
times: 12.24, 13.07, 12.8, 12.8
Running fast in spikes feels really good these days. With tempo on grass every other day, my shin has not been presenting as much trouble to me and doing full sprints in spikes is very enjoyable. I kinda don’t want this season to end now… :rolleyes:
On another note, I’m GLAD cause my coach is NOT travelling with me this Friday to the track meet (which i’m running Saturday), because she will be escorting another athlete to Europe for another meet, so YAY, because i don’t have to room with her and I still don’t like her. I will be driving there with a coach that I don’t know, but I’m sure he’ll be better than her socially, and I will have my own room .
Keep doing what works for you and don’t add anything new!
Good luck!
PS She can’t be thaaat bad… :eek: