Weights today:
4 sets of hang clean (light and quick)
3 sets of step ups with 3 sets of jerks
2 sets of clap push ups with 2 sets of seated row
3 sets of glute and ham extensions
200 abbs
Thanks! 
I’ve actually done a good amount of research on that and i’m seeing a doctor
My coach wouldn’t let me do the workout today :mad: :mad: :mad:
I’m doing a pool practice with the distance people later.
I’m sick of the pool.
Tomorrow at the meet i’m runnning my first open 400. I’m pretty nervous and excited and the day’s gonna be very nice 
. Should run a good time. I’m doing the 200 as well, and we might run the 4*4, but maybe not.
It was a very good idea from my coach not to run in practice on Thursday; my foot is actually not swollen!! And it feels good
Oh: my pool practice on Thursday was 10 min jog-warm up, 7 * 30sec sprints with 30sec recoveries and 5 laps kick board (1 lap is back and forth). Those kick boards work those quads…
Good luck in the meet!!!
Please post your results
Chris
The meet went very well today and the weather was greeeat
Our 4*1 quailified for New England Championships. One of the coaches had my split as 11.6 and the other as 12.1 (either one is a PR for me)
I ran my first open 400m this year and PR’ed from last year . My time today was 60.46 (last year my best was 61.46).
I also PR’ed my 200m, which I ran in 27.17. I didn’t even think I ran that race well; didn’t feel I was running all out, and was kinda fatigued from running the 400 and being in the sun.
The foot was not bad at all today. Just a tiny bit uncomfortable, but nothing serious. I’ll keep trying to be careful with it.
Can’t wait to break 60sec in the 400 next Sunday 
Track workout (Monday): 1000-800-600-400-200
(400m walk recovery after the 1000, 200m walk recovery after everything else)
That was the first time I ran 1000m in practice…oh boy
I don’t remember my times for all of them, but my 600 was 2:12, my 400 was 74sec and for my last 200 I went all out and ran a 27! It felt really good.
The foot felt fine. Slight slight discomfort, but not very noticable.
I’m going to the weight room later on today.
Awesome!! A FULL SECOND PB!!!
I knew the pool and circuits would help in the 400m congrats!! 
Tuesday:
600-200-600-200-600-200 (200m walk-recoveries)
600: 2:01
200: 31sec
600: 2:12
200: 31sec
600: 2:16
200: 29sec
Felt pretty good, although legs are tired from yesterday.
Wednesday:
8 * 150s, untimed (walk back recovery).
Felt pretty easy and the pace was comfortable.
Thursday:
cool down day: jog 1.5 miles, stretch
Everything feels good
Friday
5120s, 580s, untimed
Today and tomorrow i need to stretch stretch stretch. I’m pretty tight.
Tomorrow’s rest.
No PR’s in Sunday’s meet, but it was all right, considering it was cold and haling… 400m: 61.64, 200m: 27.66. My 400m didn’t feel good; my muscles felt tight and i had no knee lift; I should have done a better warm up, but I always get that feeling when it’s cold out. I really wanted to break 60sec on Sunday, but while I was running, I knew I wouldn’t. I know that’s not the right mind set, but I just kept pushing and pushing and my muscles didn’t want to move. I hate the cold :mad:
Monday we had off. But we lifted and did a lot of abbs.
Tuesday: 4 * 58sec sprints with 5 min recoveries. My first one I got pretty close to the 400m mark, my second was slower, my third was even slower and my fourth was a little faster than the first.
Those hurt.
Wednesday:
2150s (at 19seconds) and 4200s (28,30,30,30sec)
I felt pretty tired after that workout - I was feeling dizzy and seeing stars.
Thursday:
500-300-150-150
I don’t know my times for those ones. Legs feel pretty tired.
Everything else is juuuust fine.
Well well…my very last post was last APRIL…I’m not sure why I stopped posting, but I think I was just frustrated with not being 100% with my injuries (stress fractures…4 of them, one after the other - the 2 I never even realized…).
To make a long story short, my last season ended last May, with no major improvements. My 400 PB stayed at 60.46 and I didn’t improve my 200 either. Luckily, my coach took me out of the long jump to take the pressure off my foot (which started bothering me again towards the end of the season).
So last season is OVER. I’m not even commenting on it, because I don’t know how I feel about it. I was training for so long to do extremely well, and then I stay out for almost two months doing only pool and bike before the outdoor season. When outdoor comes, yes, I PR, but those PR’s are not close to what I wanted, but then I pr after staying out from an injury so I suppose that’s good… (I like how I said I’m not going to comment on this… :rolleyes: )
I was in Greece for the whole summer, doing my off-season training. I basically stayed in good shape, did some track workouts here and there, long runs, tempo runs, hills, bike rides, home-lifting (that was very creative actually ) . Hey, I went to the Olympics too for a day and watched track!! It was a morning session and I watched our woman race walker take the gold (as in Greek race walker, because I am partly American too).
Guess what guess what? I’m still in Greece. I’m doing my senior fall semester as a study abroad in my home city, here in Thessaloniki! So I’m training with this new team since the start of September, until the end of December (before Christmas) and I’m getting too attached and I might not want to go back, but I have to so I can graduate… 
But since this is a training journal, I’ll give you an idea of what I’ve been doing for a pre-season since September and then get a little more specific:
Basically, we’ve been doing A LOT of long runs, half of them cross country runs with uphills and downhills, we started doing 20 minutes and now we’re up to 40 minutes, so our endurance is pretty good. After long runs we always do 50m strides, drills, sometimes plyos, sometimes stairs, sometimes medicine ball throws…
Ok, now I’m getting more specific: I’ll talk about the past two weeks:
Mon 27: 40min run, good stretching, 250m corner strides, then for 4 laps: 50m. fast, 50m slow, good stretching
Tue 28: 35min run, stretch, drills, then stairs: 2 sets of 3 repeats going up and down some stadium steps, then 2 sets of going up some big bleachers, and then 2 sets of going up slowly sideways (like side squats)
Thu30: morning: 6 laps warm up, drills, weight session
evening: 40min run, 550m strides, 5*(30m kigh knees), then stairs: 2(3 repeats at little stairs), 1(2 repeats at little stairs), 3(2repeats at big stairs).
Fri 1: 10min warm up, then: 2*(10min fast runs), 10min rest between the two sets (goodness…I think that was the hardest workout I ever did…those runs were cross country runs, with a big 250m uphill at the end… 
)
Sat 2: 40m biking
Sun 3: 10min warm up, weight session
Mon 4: 40m run, stretch
Tue 5: 8 laps warm up, then: 5(50fast, 50slow, 100fast, 50slow, 150fast, 100slow), take an 8 min break and then do the same (i didn’t even know we had to do it again after… )
Wed 6: 6 laps warm up, weights
Thu 7: 20min warm up, stetch, 350m strides, 530m high knees, medicine ball throws, then stairs: 3(3 repeats on small stairs), 2 laps cool down
Fri 8: 8 laps warm up, stretch, 250m strides, 2(3100m high knees, moving forward very slowly…goodness that hurt…), stretch, then 10100m easy sprints, 75%, with 100m walk recovery
I have practice this evening, but I decided to do a morning circuit since it’s the beginning of the week and I like giving the start of the week a good push. So I did this great circuit that Chris had recommended for me a while back (with some minor alterations):
3*(30 body weight jump squats, 20 push ups, 30 twists), 2min rest
3*(20 burpees, 30 floppy fish, 10 lunges each side), 2min rest
3*(50 jumping jacks, 30 V-sits, 20 dips) DONE
Now this is some advice I need: I’m 1.71m tall and somewhere between 59 and 60 kilos. My coach wants me to be 55-56 kilos, and the lightest I’ve ever been was 58 kilos last summer, when my mom would comment all the time on how thin I look and that I should eat more…Well, my mom is not really my problem: my problem is: how do I get to be 56 kilos when even 58 seemed pretty hard to attain, because then I worked out ever day and had a pretty strict eating plan for myself?
This is how I eat right now during the weekdays:
9 or 10am: oatmeal and a fruit, or yogurt and a fruit, sometimes two egg whites and a fruit.
1pm: chicken and veggies, or fish and veggies
3pm: vegetables, sometimes some cottage cheese too, or some almonds but sometimes I skip this snack all together
Practice at 6:30
post workout: some gatorade and a yogurt, some days I’ll have a fruit too
I drink a lot of water
Saturdays are my cheat days. I sneak in some ice cream in there and some chocolate. Sometimes I’ll satisfy my chocolate cravings on Sunday as well. You think I should drop these cheat days all together and just stick to my weekly plan? Oh, forgot to mention: what I’m doing so far seems to work, since I was 63 kilos about two weeks ago. I also need to mention: I’m pretty strong, so muscles take a good amount of my weight.
Nutrition tips are highly appreciated!
Eat right, train right and your body will settle itself out just fine!
My suggestion: throw ur scales out the window (when ur coach is walking under it!)
Good point! I try not to use the scale anyways, now it can actually serve a purpose.
Today at practice we did: 5 laps warm-up, stretch, some 50m strides, then the workout was: 10min slow running, 10min fast running, 10min slow running. No breaks. Now when she said “slow”, I thought she meant something like a jog, but we start running at a pace where each lap is 1:50…By the time those “slow” 10 minutes were over I was like . I was doing pretty well because I kept with the guys for the first 10 slow minutes and then for 3 fast laps. Then I started dying and went on my own pace so I could actually finish the workout. Next time I’ll stay with them longer
WB Stef - bad luck with the injuries - had the same problem myself - anyway ur diet looks fine apart from the fact that u don’t seem to be eating any fat - u need some omega 3’s during the day with a meal - u also need some fat/protien together ( in the evening after PW meal minus carbs )
eating fat at the right time should actually train ur body to use it and burn it as an energy source -
some mixed nuts or an omega 3 egg during the evening would be a good start
Good luck