Stick with tempo etc this week; go with the flow! 
Some posts deleted, too bad !!
I was posting on twitter to keep track of what went on while the site was down, here we go!! Generally speaking, things are good! Only this week has been a little āblahā (I guess I became tired), and I had to take things a bit more easy, which is too bad, as i will probably also take it each during the end of the following week (>>> travel week !!!)
April 21st, Thursday:
3x200full
April 22nd, Friday:
(tempo) 5x300, 4x300,(1.30r),@53-58"
April 23rd, Saturday:
1x250+80+60 , 1x250+80+60 (35,11,8), 1x120m
April 24th, Sunday:
off
April 25th, Monday:
off
April 26th, Tuesday:
1x150 (20.0), 5x80m (10.2,10.2,10.1,10.3,10.3)
April 27th, Wednesday:
20min warm up and 18x100 to loosen up, cause this weather could be asking for a misfortune. plus 1hr total biking
April 28th, Thursday:
1x60, 1x40, 4x80m (low 10.2-10.4) 2ār, 3x60m sleds, 5ār, 1hr total biking
April 29th, Friday:
tempo: 5x300m (55,56,55,54,56),1:40ār, 5x200m (30,32,33,32,30),1:30ār, 1hr total biking. Dreading tomorrow =P
April 30th, Saturday:
Sa: 300m@43.5", (25ār), 300m@44.3" such tight quads, gotta quit going to the track by bikeā¦ (+1hr total biking)
May 1st, Sunday:
off
May 2nd, Monday:
morn.1000abs, evening tempo: 100,100,100,100,200,100,100,100,200,200,100,100,200,100,100,100,100,100,100(1hr total bike)tomorrow no bike!
May 3rd, Tuesday:
switching tracks perhaps bad idea. intense shin splintsā¦ 2x40m,1x60m,3x100m(90"rests)@13.0"-13.4" felt horrible indeed,dropped second set
May 4th, Wednesday:
rainn;30min jog,drills,1hr gym stuff, 11x100m on grass (50m rests), 1hr total biking. Shin splints
May 5th, Thursday:
off
May 6th, Friday:
Fr: 10min run, tempo;4x300m, w/1:45ārests@55,55,54,53", 20min run, tempo;10x100m. 1hr total biking
May 7th, Saturday:
1x300 @ 42.8", 40min rest
1x300 @ 44.2", (bliahh)
4xgrass strides
May 8th, Sunday
travel to Milan
- 20min run
- 10x100m tempo
Iām allergic to Milan. (literally speaking) My eye is red again,and I keep sneezing.
Plan for this week:
Presentation tomorrow. Wish me that all goes wellllll
Travel to Rome on Thursday, stay there for 3 nights (biennale, lectures attendance)
Travel to Milan on Sunday, then Bergamo. Stay in Bergamo for the night.
Fly back to Thessaloniki next Monday <3
Training will be a little tough to make, but this can be a recovery week anyway. Tomorrow will probably be off, and Tuesday could be a good session with the Sicilians, and Wednesday could be a good tempo day, and then chaos =P
May 9th, Monday
off from training, but 40min total biking, and presentation and blah blah blah
May 10th, Tuesday
training with the Sicilians.
5x80m w/walk back recoveries, at low 10s and one rep 9.8. Yay. Like these are accurate 
(timed by sicilian coach)
5min rest
3x60m w/walk back recoveries (donāt know times, but coach said Iāve been training and it shows. Ok. )
10min rest
1x300m @45" Obviously this couldnāt have been āfullā after all of the above. Just enough to disappoint oneās spirits. =P
total 40min biking (I know, Iām still insisting on the biking, but it happens to be my transportation means )
8 hours total biking, walking, training, walking, biking, walking, biking > exhausted. Is this my recovery week??? Really?
May 11th, Wednesday
total 40min biking
10min warm up jog, stretch
10x200m tempo
7min cool down
then another 25+25min biking
Tomorrow is travel to Rome, coming back Sunday, then flying to Thes/niki on Monday morning.
How was the presentation???
The 300 is just enough to keep you in touch with it! 
Enjoy your stay there!
it went ok !!! Nothing unexpected: I presented, they commented, more work to look forward to =P
If you say so (I agree)
So far so good
Ī¤Ī±king the (fast) train to Rome in 3 hours!
I managed a long warm up this morning (Thursday, May 12th, for the record)
- 10min warming up, stretch, static+dynamic
- 3 x 20m A skips
- 4 x 20m B skips
- 4 x 20m running As into stride
- 4 x 30m scissor kicks into stride
- 2 x 70m strides
- 2 x 40m accelerations
EMS tonight for sure.
Lone travelling can sometimes be panicky, but Iām all nested and safe now =)))
Maybe I will go for a butt reduction surgery and then less perverts will notice me.
Friday, May 13th (Rome)
1.5 hr walking (I donāt like the metro)
7hr conference
1 hr walking
EMS:
- explosive strength on hamstrings (15" intervals w/30" rests)
- active recovery on hamstrings
- relaxing massage on calves
- strength on glutes
Saturday, May 14th (Rome)
(sore glutes)
- 1hr walking
- 4hr conference
- 1hr walking
sleeping
EMS
- 25min strength on abs
- 25min strength on abs (2nd set)
- relaxing massage on calves
- active recovery on hamstrings
Canāt waitttt to get home (on Monday), and try to get ready for this May 25th meet Iām registering for. Then May 26th going to Milan again, for May 27th departure to Paris (first time there ) for the All University Challenge, with my Politecnico team (I only know one person sofar )
May 25th will be 400 (and debating whether I should also run the 100 , 20ā prior to the 400
May 27th is the 200 (relay) and possibly the 800!! (50% chance, yikesss)
I would do it, yes! And good luck with that 800, if you run it!
Thatās not funny ! =S
Sunday, May 15th. Rome-Milan, Milan-Bergamo
lots and lots of extracurricular reading mmmmm !!! āChange of Heartā; breathtaking book
third (and final day) of no specific training,
EMS:
- explosive strength hamstrings
- active recovery hamstrings
- relaxing massage calves
- strength quads
Despite all the travelling in the past 4 days, I think I actually managed to rest.
it feels like putting on flannel pajamas on a snowy night; like turning on your blinker for the exit that you know will take you home !
Monday, May 17th
- 10min warm up, stretch
- drills (8 run)
- 4 x 80m strides
tempo:
- 3 x 300m (53,55,53), 1:30rests
- 2 x 250m (43,43), 1:20 rests
- 3 x 200m (31,33,32), 1:20 rests
- 5 x 100m (walk 50m recoveries)
abs (long break into the gym)
cool down: 5 x 80m (walk back recoveries)
(total 2900m)
that tempo, are you doing intensive? It looks higher than 75% given your 300m times.
Hey John, maybe the meters are not 300m exact, since Iām doing these as one-lappers at the interior soccer field, which others measure as 320m and others as 280mā¦ or anything in between. I might be in the lower range of meters because I like to cut the corners to save my legs. Anyhow, it doesnāt feel intensive!
Since you are using the in-field (~300 m, yes), here it is a session you can try:
- 1 X 2 laps (=~600 m)
- 4 X 1 lap (=~1200 m)
- 3 X 3/4 lap (=~675 m)
- 2 X 1.5 laps (=~900 m)
10 Runs in total (=~3375 m)
I know intervals are longer (i.e., 225 - 600 m) than what you are used to in most such sessions , but place it and adjust when and as needed (or not at all, lol).
Keep it up!
I like! And I needā¦
Today was not so good, except for the last rep when my body remembered technique again. I have an issue with running form, stillā¦ Itās such a waste of energy when I donāt run correctly, and anything more than 80m makes me feel that way. I hope itās something I get over soon, as Iām dying to feel good throughout a whole longer sprint!
-
10min warm up , stretch, drills, blah blah
-
4 x 80m strides
-
3 x 80m strides on spikes
-
200m+(2x80m) , 90" between all reps (it was so windy at the first turn (headwind), and then side wind for the straight, and I timed these on my own, so Iām not really sure how accurate they are, but anyhow, didnāt feel so good/springy throughout at all; low 28 and high 10s for the following rep as well, so I donāt repeat myselfā¦ oh boy.
(20min rest) -
200m+(2x80m)
I wasnāt even tired after these.
cool down: 4x80m strides
Not so happy, but I believe it will come together. I need to add some speed work before SE, I think. At least once/week.
Wednesday, May 18th, 2011
- Morning 600 MB abs
Iām doing much better with tempo runs than Iām doing with speed/ SE work =S Hopefully things come together
- 15min run
- long stretch
(Nickās tempo minus the last rep, because that last 1.5 lapper was not pleasant - but only that. My ear even buzzed).
- 1 x 2 laps (@1:54), 2ā rest
- 4 x 1 laps (@56,54,53,52), 1.5ā rests between reps, then 2:20 rest
- 3 x 3/4 laps (@38, 39, 40), 1:20 rests between reps, then 2:20 rest (things were good up to here!)
- 1 x 1.5 lap (@1:30), goodnessā¦
total ~ 3375-450= 2925m
cool down:
light jog and
- 4 x 100m, walk back recoveries
I didnāt say abs in the morning! But it was good enough! The rests between sets could have been longer (ānow you tell meā, I know, lol!). Good effort, Stef!
Now you tell meā¦