Friday, Sept. 23rd
(wow times just FLIES, it’s scary and worrisome !) work work work work work (I like it)
and trainingggg is just getting addictiveeeee
I felt sick today, so I did not go out for my morning warm-up. I was still sneezing and having a runny nose from my 400m allergies
evening:
25min biking to the park
30min long warm up that evolved into a fartlek, trying to escape from this man who kept running RIGHT behind me during the whole course (despite my switching paths etc), I wonder how I did not make him die with my 100m randomized accelerations.
Conclusion: Fartleks are KILLERS.
then relaxed with my interrupted (meaning walk between the runs, rather than jog as above) tempo:
150, 100, 100, 150, 200, 150, 200 (total 1050m )
25min bike back
(miraculously, my sinuses got healed during training and perfectly fine since then)
Saturday, Sept. 24th 2011
15min bike to the stadium
Training with one Sicilian (and one italian whose name we never found out, oh well)
22min warm up, stretch
drills, strides, some with spikes (first spike session since, oups, May …) :o
5 x 80m (I believe all were low 11s), walk back recoveries . 5min rest
5 x 60m (these were rather good ) all under 8" ! with slight tail wind of course,walk back recoveries. 10min rest w/ some ‘kenyan jogging’, as the Sicilian calls it.
1 x 300m relaxed at 46.00" - can’t say I put all my effort into this one, which makes me mad, and a whimp… Sometimes I get mad at myself :mad: I could have easily been a 44 if I tried. The weather has been great, and I should be taking more advantage of it.
40min run with older sicilian brother. (why do I feel like I’ve committed a crime every time I post a long run on here? =P )
10min cool down with 3-4 strides
20min biking
actually it was a crime; overstretched calf now … Surprisingly it’s not the left calf that I ALWAYS overstretch.
Tuesday, Sept. 27, 2011
20min biking
Sicilian training:
25min warm up (calf needing care… )
stretch, drill, stride
4 x 300m w/1:20 rest, in trainers; 54", 56", 55", 50"
20min biking
EMS:
3 therapies of calves on relaxing massage (20min each)
notes of the day:
[i]- don’t try to explain things to people in 5’ that took you 10 years to learn
be extra friendly only to people who deserve it
take a minute and breathe sometimes. Even though while you’re working, you’re accomplishing things at a faster rate, there’s also much virtue in taking time to absorb the positive energy of peers
hang out only with peers of positive energy
look for alternate biking routes for one destination - look for alternate routes in life. It adds splendidness. [/i]
They wake me up !! They’re actually very refreshing, as the morning ones are always grass and strides, and then I can do 8 hours of work more at peace =) (less leg pain sitting at the desk, too)
p.s. I also wholeheartedly believe now that training more frequently, gives the body less of a shock when it starts training, so less chance of injury, when being careful of course with the surfaces and type of training… (I overstretched the calf because of a ‘sudden 40min long run’.)
noon training with the sicilians and a new philosopher sprinter friend who now doesn’t know what to quite do with his diploma.
20min warm up
stretch, drill, stride
6 x 150m in trainers (still being careful), 3min recoveries @20.7, 19.7, 21.2, 19.8, 20.5, 22.2
35 min gym (strength, abs and stretching)
17min biking
Today was a 5k run at the track during my training (the sicilian coach also ran it ), in memory of a fellow runner of them (I understand that he was a father to many). It was very nice… more than 40people running it. I like that stadium… it’s full of friendly events and nice people.
Calf was very fine during training today. I can just feel it ‘stretched’ when I stretch it. So I don’t stretch it too hard.
So far so good.
I’m loving the weather.
Andddd I just ate a whole lot of chocolate. 3 days of non-perfect diet, and I can feel a degree chance in leanness…
Perfection is hard work indeed.
Weeks fly by too fast, I work work work every singe day, and writing a book on one’s own research while making from scratch all of the graphic illustrations (because I’m O.C.D. and too artistically inclined) is just too darn overwhelming =O
Track saves =)
16min bike to the track
22 min warm up, stretch, many drills, 4 strides
5 x 30-40m accelerations from on-the-stomach
3 x 60m EFE
10 sets of (6 hurdles) mobility; 5 for each leg leading
30min gym (strength, abs, stretch)
16min biking back home
I hope it stays sunny forever. It may only rain on a few Sundays.
2.5 hours on my bike around the peripheral ring of Milan, taking notes on 22 public open urban spaces =P It was nice …
Monday, Oct. 3rd, 2011
morning:
10min warm up
11 x 100m tempo runs on grass
evening:
20min biking to Sicilian home
40min run at the park with older Sicilian
17min biking back
bloody blister … (literally)
Tuesday, Oct. 4th, 2011
17min biking to the track
15min warm up
stretch, drill, stride, put on spikes
5 x 200m w/2min rests except 4min rest before the 5th one. @29,30,30,30,31. Hamstrings had a heart attack after the 4th one.
Good session, considering I didn’t feel ‘bouncy’ at all today, and the bloody blister was right over a spike… ouch.
10min cool down and quality talking, then good stretch
20min gym session (mostly arms and abs)
17min back home.
note: words can’t really explain (shortly enough) how grateful I am for my Sicilian training group. Accumulating with lactic acid is actually a joy, when done collectively =P Only to mention one benefit.
note 2: I just noticed that the last 3.5 weeks I have been working for every single day on my thesis, for a minimum of 6 and maximum of 11 hours per day.
I … need … a … break …
(meeting with my professor tomorrow).
good dayyyyyyyyyy… my meeting with my professor went EXCELLENTLY, and she said that I will be finishing this February =))
Of course the defense has not taken place yet, in front of the board, but things seem smooth. I was so extremely wonderfully happy.
Training was also good. Nice and easy tempo day.
25min bike to the park
10min easy jogging
100-150-100-150-150-200-150-200
100-150-100-150-150-200-150-200
(total 2400m)
25min biking back and good stretch
Watched Twilight (1). I loveddd it. I have so many movies to catch up to. …
Thursday, Sept. 6th
Sometimes I forget that my last day of passive rest was more than 7 days ago…
So today I might just not do anything, although my legs are hurting and they’re craving for run through’s … (is this activation-addiction, or signs of stress?)
Addicted to track… I think.
And my research work too.
Yesterday I decided after my meeting not to do anything research-related (although it didnt’ really count, as I did have that meeting and talked about it with my professor…)
And I ended up going to the library, getting three books and then skimming though them at night.
The last day that I did not touch my research was I think in the middle of August.
I don’t know how I could ever have a ‘normal’ life.
But that’s ok, of course.
I miss Dejan. This is actually torture.
Training saves. … How do people exist without it??
It was nothing serious - it only bothered me for a day or two. As you can see, I’ve been training every day, since.
Plus, calf cramps have always been an issue with me, and it’s mostly a matter of proper stretching. And not a matter of doing an extra ‘warm up/activation’ on the grass in the a.m. … prior to 8hrs of sedentary work and evening training.
Took the day off today because I got sick in the evening yesterday, and had a very slight fever for half the day today.
Now perfectly fine =D (after consuming paracetamole medicine, multivitamins, C supplements, green tea, and 4.5 liters of waters )
-20min biking to university
I had coffee with some other colleagues, and how gooddd it is to get some feedback on my work by others. When I think that I’m just mediocre, some friends will pop out to tell me with honesty that I’m working harder than most, with excellent results.
How refreshing =))))
I hope this turns out well until the very end.
I also really value my decision to stay in Milan for these 6 months (well, 5 remaining now). Not only is it more easy to get in a ‘rhythm’ of constructional production, but training has also become tons more consistent, in terms of effort and frequency. I generally feel very very good so far… Perhaps the weather has helped too. It’s wonderful out again.
Sicilian training:
20min warm up, stretch, drill, stride
- 7 x 150m, w/walk back recoveries, except before the 7th one I skipped a rep, hence longer recovery for me, @ 21.3-22.8" (last one was the faster one)
35min gym (strength, abs and stretching)
20min biking home
Training is so much fun again, and although I know that the program has nothing to do with Charlie stuff and what I’ve been trying to follow in the past, I know that at this point, whatever I can do consistently, will have good results. (I hope) As long as I am careful of course.
So far so good ! (please don’t be negative on this , looking for the first opportunity to say "THERE, see what happened now because you didn’t follow plan CF, or you didn’t do this or that … " It’s really important for me now that I’m training, and with GREAT support. While phd is moving along .
) all under 8" ! with slight tail wind of course,walk back recoveries. 10min rest w/ some ‘kenyan jogging’, as the Sicilian calls it.