Stefanie's

Friday, Feb. 18th, 2011

  • 20min warm up run

  • tempo
    100+100+100+
    100+100+200++100+
    200++100+200++100+
    200

(more tired than last time; longer rests)

  • 30min fast walking

EMS probably later today

p.s. I am craving a huge juicy stake !!!

(continued)

EMS

  • 25min active recovery hamstrings
  • 25min active recovery calves
  • 20min relaxing massage calves

Saturday, Feb. 19th, 2011

  • 15min biking

  • 15min warm up

  • 10min dynamic stretching

  • 5min static stretching

  • abs

  • 4 x 20m A skips

  • 4 x 20m B skips

  • 2 x 20m running B skips

  • 5 x 50+m scissor kicks

  • 2 x 60m strides

(I’m having shin splits… this session was not pleasant, but I didn’t want to leave without something more intense, so I continued, always in trainers) :

  • 2 x 30m accelerations

  • 3 x 60m accelerations

(enough…)

Gym:

This is the day (Saturday) when I can do all the “forbidden exercises” (the trainer that is there on Tues. and Thurs. won’t let me do olympic lifts, because, as he says, even though I know the technique, others would want to copy me, and they would end up injuring themselves… oh puleaseeee couldn’t this happen anywhere on earth, and on any occasion?) Anyway… Saturday’s trainer is way more cool.

My back was not feeling well again , so I took it wayyyy tooooo easy with these exercises:

  • Hang cleans: warm up with bar: 8x16kg, then: 4 x 26kg, 4 x 30kg

  • Deadlifts: (deadlifting feels great regarding my nowadays-problematic back, but I have trouble with the bringing-down part, and I can’t drop it in that gym, as the floor is not what it should be…ughhh… so I have an overall problem with this exercise): 5 x 30kg, 5 x 36kg (this is way too light for me, but…)

  • Tricep pulldowns: 8 x 20kg, 8 x 30kg, 8 x 35kg

  • Chin downs: 8 x 45kg, 8 x 50kg, 8 x 55kg

  • Leg press: 8 x 60kg, 8 x 70kg, (these felt much much better and easier on the back than on Tuesday, so maybe it’s just an issue of overall strength balance. I’ll see :slight_smile: )

  • Swiss ball glute raises: 4 x 12 reps

  • Swills ball glute raises/one leg at a time: 4 x 6 reps for each leg

  • Abs

  • 15min biking

Sunday, Feb. 20th, 2011

Off from running

EMS

  • 20min explosive strength on hamstrings
  • 2 x 20min relaxing massage on calves

Monday, Feb. 21st, 2011

  • 15min running (everything on grass park today, and shins felt great)

  • tempo:
    5 x 100m (walk 50m recoveries)
    8 x 200m (walk 100m recoveries)
    5 x 100m (walk 50m recoveries)

(total 2600m)

  • 10min jog

Not sure how to handle my shin issue on the track for the time being, but I’ll try to stretch the calves as much as possible (they are tighter than usual, perhaps from too much sitting here in Milan, as I find myself doing more work in my room. Which makes me think whether or not I should do doubles - even a short warm up in the morning).

Tuesday, Feb. 22nd, 2011

Title/emotional theme of training day: (maybe I can start a new journal-trend here :stuck_out_tongue: ) Shin splints, dragging and pumping, and the encouragement of the mirror. ( :rolleyes: )

Morning EMS:

  • 25min active recovering on hamstrings

  • 2 x 20min relaxing massage on calves

  • 15min biking (to the track)

  • 15min jogging

  • 10min dynamic stretching

  • 10min static stretching and abs

  • 3 x 20m A skips

  • 3 x 20m B skips

  • 4 x 30-40m scissor kicks (nothing felt good, my shin hurt. Here I’m thinking about going straight to the weights, but one thing that <I think> I learned, is trying to resolve the issue by fixing technique. So I decided to just run fast to minimize the ground impact time. And it worked :slight_smile: )

  • 2 x 60m strides

  • 6 x 60m accelerations (walk back recoveries)
    (walk 300m)

  • 4 x 60m accelerations (walk back recoveries)
    (I’m still in trainers, for two reasons: a) better for shins to feel better first? , and b) my spikes have the longggg spikes for grass, and the sports store doesn’t have the smaller ones… .but Dejan can bring me some next Wednesday when he comes)

At the gym:

(pretty much everything went up except for seated presses w/bar)

  • Leg press on Smith machine (who is Smith?): 8 x 60, 8 x 70, 8 x 80 (kg) (no back problems !! :cool: >> but my back is still bothering me during the day)

  • Bench press: 8 x 20, 8 x 36, 8 x 40, 8 x 44 (kg) 44 was rather heavy today for 8 reps, and the (lets see what’s a polite word :o) senseless trainer exited the room and left me all alone when I started the set… :rolleyes: I completed the set by myself for reasons of survival (well the only iffy-rep was the last one, but anyway…)

(And to justify the title of this post; then I took off my long sleeved shirt and was left with a sleeveless top, and admired by toned body :p, thinking that training is all-worth it, regardless the occasional niggles and daily “hassle” of going out there and doing challenging physical things, alone for most of the times. And no, “working out” for simple “fitness” purposes doesn’t cut it ! - for me)

  • Glute raises with swiss ball: 4 x 12reps

  • (I skipped bent rows today because I was sure this is a motion that would have bothered my back).

  • Seated front presses (w/bar): 8 x 26, 8 x 26 (kg)

  • Lateral pull downs: 8 x 45, 8 x 50 (kg)

  • Seated rows: 8 x 35, 8 x 40 (kg)

(abs in between and in the end)

  • 15min biking back home to some excellent burgers with cheese.

But I’m still worrying about Silencer23… Please refer to this post, and reply, if you have any updates/communication with him. Thank you.

http://www.charliefrancis.com/community/showthread.php?t=23178

Wednesday, Feb. 23rd, 2011

Title of the day: The lack of a partner.

  • 15min warm up

  • 5 x 100m tempo

go home. Shin splits, dragging feeling, uncoordination while jogging, lonely, and disgusting repelling men.

(very sore in the legs from Sunday’s EMS)

Good decision! :cool:

Rudy Smith who refined the machine.

And a nice desert to hammer home that final nail in the coffin.

RaceRadio, do you have a psychological problem with burgers? (I never mentioned mcdonald’s, but even if I had… :confused:)

Please forgive my prejudicism.

My bad.

Don’t worry about it :slight_smile:

Thursday, Feb. 24th, 2011

Title of the day: Back on track, half ‘unliterally’ … :slight_smile:

  • 15min biking

  • 1800m warm up

  • 10min dynamic stretching and static stretching

(following all on dirt path > to protect the shins > it worked)

  • 2 x strides

  • 2 x 40m accelerations (from 3-point start)

  • 5 x 60m accelerations (from 3-point start), slow walk back recoveries
    (longer rest)

  • 1 x 60m acceleration

  • 4 x 20m build up into a 100m sprint (focusing on finding ‘top speed’ and then maintaining) , slowww walk back recoveries. These felt better. I’m finally feeling good again.

  • 3 x 100m low Charlie skips, walk back recoveries (on track)

In the Gym:

  • Incline Press: 8 x 30, 8 x 34, 8 x 36 (kg)

  • One-arm DB rows: 8 x 12s, 8 x 14s, 8 x 16s (kg)

  • Master Glute machine (one leg at a time): 8 x 15, 8 x 20, 8 x 25k (kg)

  • Dips: 1 x 10reps (I now realize that I forgot to do the other 2 sets… :rolleyes:)

  • Upright rows : 1 x 8 @ smaller bar+10kg (there was another set planned for this, but the bar was not available, and I couldn’t wait all day…)

  • Swiss ball glute raises/holds: 3 x 12reps and 1x 30" hold on each set

  • Abs (in-between and after)

  • 15min biking

p.s. Finally feeling stronger again. It only took me 3.5 weeks since my illness. :rolleyes:

Friday, Feb. 25th, 2011

Title of the day: I’ve really come to despise my park, despite the enchanting square meters of trimmed grass…

Reason: strange people…

  • 10min warm up jog

  • Long circuit:
    100+100+100+
    100+200++100+100+
    100+200++200++100+
    100+100+200++100+
    100+100+100++

  • 10min cool down

(I can’t say I didn’t have shin issues, but oh well. I’m doing the best I can, stretch-wise)

I’d like to share some art soon!

Newest of my art :slight_smile:

Oh my, I forgot about this journal for a bit !!!

Weekend was off, just with some EMS.

Monday, Feb. 28th, 2011

  • 15min biking + 15min biking

  • 30min run

Tuesday, March 1st, 2011

  • 15min biking

  • 10min warm up

  • few dynamic stretching and drills

(I have a new Tuesday/Thursday training partner/coach, suitable for SE stuff =))) Nice people…)

  • 5 x 80m (w/trainers) low 11s all, walk back recoveries
    5min rest

  • 5 x 60m (w/trainers) 8.4s almost all, walk back recoveries
    5min rest

  • 1 x 200m strider (30secs), I did this just to help my partner run a 500 (I pulled him in the end).

Gym:

  • Leg press: 8 x 50, 8 x 70, 8 x 80, 2 x 90 kg

  • Bench press: 8 x 36, 8 x 46, 5 x 50 kg (spotter, thank goodness)

  • Seated Rows: 8 x 40, 8 x 45 kg

  • Lat. Pull Downs: 8 x 50, 5 x 55kg

  • Seated Front Press: 8 x 15, 8 x 26 kg

  • Swiss ball glute bridges: 3 x 12 reps
    (abs here and there)

  • 15min biking

Wednesday, March. 2nd, 2011

  • 10min warm up

  • long circuit
    100+100+100+
    100+200++100+100+
    200++200++100+100+
    100+200++100+100+
    100+100+100

  • 7 min cool down

Thursday, March 3rd, 2011

  • 50min + 50min walking

off from running (raining, windy, very cold and it just didn’t work out in the schedule… )

Friday, March 4th, 2011

  • 25min warm up run
    quick stretch

  • long tempo
    100+100+100+
    100+200++100+100+
    100+200++200++100+
    100+100+200++100+

(total 1900m)

  • 5 hours walking (shoot me now) :stuck_out_tongue:

Saturday, March 5th, 2011

Urinary tract infection! Didn’t train, as I felt like I had to go alllll the time.
Drank 6 liters of water.
Today (Sunday), it looks like things are much much better. Pfew

Sunday, March 6th, 2011

shoot
me
now

haha thank you thank you…