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

(Iā€™m having shin splitsā€¦ this session was not pleasant, but I didnā€™t want to leave without something more intense, so I continued, always in trainers) :

  • 2 x 30m accelerations

  • 3 x 60m accelerations

(enoughā€¦)

Gym:

This is the day (Saturday) when I can do all the ā€œforbidden exercisesā€ (the trainer that is there on Tues. and Thurs. wonā€™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 themselvesā€¦ oh puleaseeee couldnā€™t this happen anywhere on earth, and on any occasion?) Anywayā€¦ Saturdayā€™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 canā€™t drop it in that gym, as the floor is not what it should beā€¦ughhhā€¦ so I have an overall problem with this exercise): 5 x 30kg, 5 x 36kg (this is way too light for me, butā€¦)

  • 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 itā€™s just an issue of overall strength balance. Iā€™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 Iā€™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 Iā€™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)
    (Iā€™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 doesnā€™t have the smaller onesā€¦ .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 whatā€™s a polite word :o) senseless trainer exited the room and left me all alone when I started the setā€¦ :rolleyes: I completed the set by myself for reasons of survival (well the only iffy-rep was the last one, but anywayā€¦)

(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 ā€œhassleā€ of going out there and doing challenging physical things, alone for most of the times. And no, ā€œworking outā€ for simple ā€œfitnessā€ purposes doesnā€™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 Iā€™m still worrying about Silencer23ā€¦ 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 Sundayā€™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 mcdonaldā€™s, but even if I hadā€¦ :confused:)

Please forgive my prejudicism.

My bad.

Donā€™t worry about it :slight_smile:

Thursday, Feb. 24th, 2011

Title of the day: Back on track, half ā€˜unliterallyā€™ ā€¦ :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 ā€˜top speedā€™ and then maintaining) , slowww walk back recoveries. These felt better. Iā€™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 setsā€¦ :rolleyes:)

  • Upright rows : 1 x 8 @ smaller bar+10kg (there was another set planned for this, but the bar was not available, and I couldnā€™t wait all dayā€¦)

  • 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: Iā€™ve really come to despise my park, despite the enchanting square meters of trimmed grassā€¦

Reason: strange peopleā€¦

  • 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 canā€™t say I didnā€™t have shin issues, but oh well. Iā€™m doing the best I can, stretch-wise)

Iā€™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 peopleā€¦)

  • 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 didnā€™t work out in the scheduleā€¦ )

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! Didnā€™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 youā€¦