Ah ok… Dont worry training in the cold makes you tougher 
When the weather is crappy and you have a meet youre going to be business as usual while everyone else is complaining
Tuesday, Jan.4th, 2011.
Traumatic lactic acid experience today, at 2 degree weather :eek: I’ve felt the lactic feeling before, of course, but not so intense, and never with such increasing intensity as time went on, once stopped running :eek: !
I think it was too cold, and normally today should have been tempo, but Monday-Tuesday is always like this for my training partner, and I wanted to join along.
15min warm up
dynamic stretching
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2 x 20m A skips
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2 x 20m B skips
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2 x 80m strides (grass) trainers
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2 x 80m strides (track) spikes
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300m @48", rest 8’
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300m @47.5", rest 9’
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300m @49.5" >> very very bad feeling; took 25’ to recover from pain; I felt pretty worthless (well, almost), as my training partner looked much more comfortable, and he also did a 4th one (@39-40")
p.s. 3 hrs later (ouch)
(EMS)
- 25min hamstrings active recovery
- 25min calves active recovery
Wednesday, Jan. 5th, 2011
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20min warm up run
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long stretch
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3 x 30m A skips
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3 x 30m running A’s
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3 x 30m scissor kicks
short tempo (indoors)
- 10 x 100m (rather fast, with a bit longer rests than 50m walk)
Gym:
- 2 x 10 lateral pull downs
- 2 x 10 chin downs
- 3 x 12 dips
- 3 x 15 hip raises with swiss ball
- abs in between and after
impressive! 
what period was that over? 
we have those same HJ pads at my club, not the most comfortable for front landing :o
would appreciate your thoughts re EMS options at
http://www.charliefrancis.com/community/showthread.php?p=244670#post244670
Stef,
how is the breathing issue now?
Hi John!
I haven’t had any problems breathing here. I think it’s generally colder in Milan, or I do more longer runs there and feelt it more.
About the EMS, the three things I can offer are:
- make sure you can cover both legs/arms with each session, otherwise you will soon get tired of the time consumption (just guessing)
- make sure the intensity goes high enough (mA); I think the ideal is 120-150mA? Correct me if I’m wrong (for strengthening purposes)
- make sure you can create a manual program for the ideal protocol that Charlie suggests (my Compex Performance doesn’t have this)
Silencer is good with choosing these things… I would pm him.
Thursday, Jan. 6th, 2011
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20min easy run
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8 x 100 stairs (single-double-single-double-etc)
Here are my stairs :):
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do you try 3 steps
I’ve tried, but then I’m stepping up front rather than underneath the body, and knee lift becomes too exaggerated, so not a good idea.
I’ve only started to read your journal and it makes great reading. I like the way you express your emotions and the way certain songs inspire you. Ive found your EMS posts very helpful.Keep up the good work.
Τhanks! This is a good reminder to get back to my EMS again, because I’ve noticed that without it these past 2 weeks, I feel a bit ‘flat’. Or maybe I’m tired. Who knows =)
Sorry John the above is supposed to be Volts. I think. Whatever measures the wave frequency, should reach 120-150 (i think it’s Volts); basically , I’m confused with units.
that’s a lot of stairs!
Thanks re the EMS info I ordered a http://www.tensmachines.co.uk/Neurotrac-Sport-XL-TENS-Stim_p_17.html
Yes, don’t they look great?
Let us know how you like your new EMS when you receive it !! I was so excited when I got it that I was using it for 4 hours each day… and I tried it just about on every muscle 
Friday, Jan. 7th, 2011
My back hurts today… damn deadlifts.
Since I also have some shin irritation, I only did a 4 lap warm up and called it a day.
I’m drawing a sceleton now.
I was debating earlier this month whether or not I want to run indoors this year. I came to the conclusion that my consideration towards running, is due to the fact that I might once again be shown on tv, as last year, which was was kinda cool :o Just the right kind of motivation :rolleyes:
Ughh… .lower backkkk…
Going to Milan on Wednesday, for one week.
Good enough reason for me!
Will these skeletons be running around?
Νοt quite, I’ll post one here tomorrow I think !!
Today was a good day, overall…
Saturday, Jan.9th, 2011
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15min run
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some drills
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5 x 150m hills (ouch) slowww walk back recoveries
here’s my hill :o (it’s a real TOUGHIE…).
I know one might comment on the asphalt surface, but I really have no problem with it. I have problems with other things, but not this wonderful hill !!
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[i]Brief notes:
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This has been a very diffucult week, with family matters.
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Training-wise, I came to the conclusion that perhaps training with a bunch of people who all are watched by meticulous coaches’ eyes, creates feelings of envy. But regardless of how much I hate my solo Milan-training sometimes (and this comees to mind because I’m travelling there again soon), I also enjoyed my solitary hill session today, and felt free as a bird, while accomplishing something higher than what the average club-athlete does. My task is more difficult, and demands more respect, in the end… Not that I expect it, but deep down I know.
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I think my middle sister is the best person on planet earth, and I wish the best for her with all my heart, but life never gives her all that she deserves, and that is frustrating to me.
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Parents are very frustrating also, sometimes. To the point of wonder.
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I got engaged today! I feel really peaceful and happy about it. I’m not the most stable personality when it comes to feelings of devotion and ‘eternal love’, but I have come to understand things better, and I’ve found that when you give your best to someone, it rebounds right back. There’s no better means of self-improvement and self-balance… really. And I do love Dejan. :o
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I accepted an apology today by a person who hardly ever apologizes to anyone (my mom) and that felt …hm, nice and relieving? But it felt uneasy and bad at the same time, because I understand that she felt regret and guilt about what she did that made her apologize… And I don’t like the feeling of knowing that my mom feels so bad about something… even though she apologizes… Love is a strange and complicated matter, afterall.
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But it’s a good day, afterall… [/i]
Just over a week in and already probably what will be your understatement of the year :rolleyes:
CONGRATS on the engagement,can’t say I’m hugely surprised as you and Dejan appear to have been very content for a while
I actually meant that seems a lot of foot contacts assuming you do
4 x single =400
4 x double = 200
TOTAL 600
5 x 150m hills with walkback :o
What do you mean creates feelings of envy
Congrats again
I would say about 3 or 4 weeks of 2-4 sessions a week. I went from 8.5 feet to just over 9 feet. I hit mostly my quads glutes and low back. I have not built up the courage for hamstrings yet. for quads (with legs straight) I can go up to 55miliamps up to 75 on glutes (in a sitting position) and upto 50mA on erectors (in a sitting position).
Hurts like hell… but it does work. The effects fade quickly if you stop using it for a few weeks.
Thanks John :o
Perhaps stairs sound like a lot, but I feel good improvement of form when I transfer myself on the track!
What I meant by “feelings of envy”, was that I get jealous when I see athletes of my level being coached every day. I want the same, but can hardly have it, due to my constant moving around.
Thanks again
Forgot to mention CONGRATS Stephanie. All the best.
Congratulations, Stef!
