Since you are using the in-field (~300 m, yes), here it is a session you can try:
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
Iām doing much better with tempo runs than Iām doing with speed/ SE work =S Hopefully things come together
(Nickās tempo minus the last rep, because that last 1.5 lapper was not pleasant 
- but only that. My ear even buzzed).
total ~ 3375-450= 2925m
cool down:
light jog and
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¦
Thursday, May 19, 2011
afternoon training: (drizzling)
Bike to the track (30min)
10min warm up, static stretching
Drills, the usual
3 x 80m strides on grass
3 x 80m strides in spikes
200+100 (30"rest). Where is the speed??? Low 28", low 13", self timed. I tried to run as relaxed as possible. It worked, but not fast
20min rest
Bike back (30min)
1 hr walk with mom
Friday, May 20th, 2011
half hour easy biking
10min warm up, stretch
drills, the usual
3 x strides
tempo:
Long circuit, rest (2200m)
100+100 (200m)
100++100++100++100++100 (500m)
(total 2900m)
tempo form felt better than ever. Maybe thereās some kind of tempo competition I can enter in.
Sorry these journals are not so interesting with drama etc, but Iām overwhelmed with life right now !!! Training makes me tired, and phd needs to be doneeeeee (in 6 months).
Saturday, May 21st, 2011
half hour biking
10min warm up, stretch
drills, the usual
3xstrides on grass
2xstrides in spikes
Feeling tired.
I also have a minor injury to the inside of my right angle (since 5 days ago, but nothing major), and since my shin also hurt, I decided not to do another one.
15min biking, flat tire.
1hr walkingā¦ Oh boy.
2hrs sleep
Sunday, May 22nd, 2011
passive rest (ping pong, but that doesnāt count, I think)
Monday, May 23rd, 2011
afternoon abs and other exercises
evening:
10min warm up
100+100+100+
100+200++100+100+
100+200++200++100+
100+100+100+
100+100+100 (total 2000m)
5min cool down
^%^#$#%&&*(&Y$%#$^$%#$%@ (breath inā¦ breath out)
(inner ankle painā¦ I have to resolve this)
session failed today
meet tomorrow??? (400m)
World University Challenge on Saturday, in Paris (200m, 800m)
Donāt feel any pressure to do any of the above!
can you explain?
Hey Nick!
Saturday is a bit of pressure, as our team captain is all into this and wants many many points!! But the organizers stress in the emails: ākey words for this extraordinary journey: conviviality and relaxed encountersā. Letās see!!!
John, I started having niggles about a week ago, but as Iāve never experienced pain there before (inside of the right ankle,exactly in the middle, hurting especially with spikes on and while applying pressure, and also when stretching the foot upward and towards the right direction - if that makes any sense), I thought that maybe I just twisted it on the grass; this usually goes away quickly (in my experiences).
Last Thursdayās session was somewhat painful, but it was drizzling then, and I thought āoh, it must be the humidityā
Saturday was ok, and also Mondayās tempo was ok.
Tuesday (yesterday) it hurt with everything; warming up, strides, spikes especially. The meet today did not happen (I didnāt even go). Iām hoping to be fine on Saturday so that I can eventually get rid of the niggle all together, because Iām running in Paris regardless (thereās a minimum number of girls who have to run in order to have a complete team to participate and Iām committed to run.
I think I can resolve this with EMS, strength exercises, icing etc.
Today I did general weights, and it felt better already. I hope itās a matter of āequilibriumā/strength; this I can deal with
Wednesday, May 25th
Today: 1hr total biking, very light jogging and 1hr general strength.
Thursday, May 26th, 2011
Things are ok on grass.
20x100m tempo.
Traveling in a short while.
Trip to Paris tomorrow !
Iām overall nervous. (with everything)
Out of my comfort zone ā¦
Have you been to Paris before?
Good luck on saturday. Hope youāre pain free by then.
Thank you myway !! Iām not gonna think about it and I should be ok.
Never been to Paris before, vedette
(Iām in Italy right now. 7am BUS to Paris tomorrow with the team Oh boy !! )
Enjoy! I hope you have some time to walk around.
[u]Paris was nice but tiring and injury-related !! Overall a āgoodā experience though.
Just to give all the statistics of the conditions (and a video too!), Thursday night I traveled to Bergamo and then slept 3hrs. Then I took the train(40min) to Milan, and we got on the bus, and 16hrs later (:p) we arrived to Paris. But what a wonderfulll ride!!! The sceneries were beautiful, especially around the Italian-French borders; a route that Iāve heard much about in the past, but got the privilege of experiencing it for the first time with this great opportunity. The team was also wonderful, and I never thought that 16hrs would cruise along my conscience so smoothly and un-noticeably!
When we arrived, we got settled in, and then only had time for 5hrs of sleep until the next dayās meet.
Needless to say, how AWFUL we all felt the next day But the meet was just ridiculous =P, with lots and lots of noise, mascots, soccer games going on in the infield, lots of food!! (nutella crepes, cakes, juices, cookies, granola bars and candy, which we had to āwiselyā consume, hahaha).
My 800m was at 11 in the morning, and I only cared to finish ahead enough for the finals, so I stuck behind the first lady, and comfortably finished in 2:32.
Here is my race. Iām in the bright yellow shirt and short tights, starting second from the right, and always in second place. My 400 split was 68, which was surprising to me to be honest, as it felt rather easy. http://www.youtube.com/watch?v=hCQyr_gorWY
But in the end I wasnāt so relaxed, my hamstrings were too tight (well I guess itās natural), and I had a mini-allergic reaction 5ā later (not so natural !) , with constant sneezing, runny left eye, runny nose, sun-sensitivity, and a vast headacheā¦ for the next 5 hoursā¦ I honestly started thinking that another 800 would be a baddd idea (I really felt SICK, I suppose all the stress accumulated after the 800). But the more bad news appeared while warming up for the 10x800m (yes, you read right =PPP ), as I felt my ankle really bother me.
Anyway, I told the captain before the relay that the relay would be my last race, and as I felt extremely bad (I would have to be substituted for the final in the 800, and the final in the 10x200, which we were sure we would make). He told me not to be silly and that I should take care of myself. So unlike U.S.-colllege-philosophy; āleave your body on the trackā.
The 10x200m was so much fun !! I also felt fast, because I was going against guys and although I did have a head start when I got the baton, against guys, no one managed to pass me, yipeeā¦
(I donāt know my splitā¦ ).
Then I waited for 1 hour on the line for the orthopedist, who made me jump through the roof when he pressed hard on the spot that hurt, and he thought that I could have a stress fracture. How nice.
So now I am pretty much working on strength, EMS and not running for the week, keeping track of the pain, and then I will resume with some grass, which seems to feel fine.
Looking back, as my foot didnāt really hurt before the 800, it was probably a very bad idea running in sprinting spikes for 800m.
And now that Iām in race-mode, let the recovery beginā¦ How lovely.
Staying in Milan for a week, and then Athens on Tuesday. Probably Dejan will fix me up =)))
To wrap up:
Friday, May 27th, 2011
no running
16hrs bus ride
Saturday, May 28th, 2011
-warm up
Sunday, May 29th, 2011
Monday, May 30th, 2011
Tuesday, May 31st, 2011
Wednesday, June 1st, 2011
-15min bike to the gym
1hr weights
Foot doesnāt hurt at all today, but Iāll take it easy running-wise this week until I get my x-ray on Tuesday, just to make sureā¦
No comments at all after my very first race of the year 