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 .
- 5 x 100m runs on grass (a la tempo) (morning sessions are starting to feel very comfortable ! Well, the weather’s been nice too …)
12 x 40m hills w/walk back recoveries (nice feel)
7pm training with older Sicilian brother (the younger one will not be running this year, due to an overloaded academic program. Darn academics. Actually darn to his genius mind, because he’s trying to finish extra early - law school … )
Anyway, the older brother is a really great athlete… and now a good friend… I feel so happy to be training with him and not alone, I just cannot stress this enough … I must have suffered all this time alone, really Now I understand …
17min biking to starting point
45min long run ( hahaha …) this was actually pretty ‘fast’ for me, at 4:32’ per km and the last km went faster (4:22). (Sicilian did an extra 2km in the end at 3:33 and 3.13 … pssss)
good stretch
Ohhhhhh my goodness… I got food poisoning today, it seems. I’ve never felt so HORRIBLE in my life. I had a slight irritation before and after training, but when I got home… (by bike :S) it started… and I couldn’t move a step, and I was cold, and had a fever, and couldn’t get to the kitchen to make me some soup and drink some milk… but I made it.
I took some paracetamole medicine, which took care of the fever, and some japanese friend’s stomach-pain medicine, and now I’m SOOOO relieved that this pain is gone.
Oh goodness…
Training was good though
(17min biking to meeting place)
(half hour drive to a new track where the Sicilian coach trains a group of youngsters. I trained with a talented 18 year old)
(the time is now 6pm and it’s rather humid but nice)
24min hard warm up (my mistake to warm up outside with the older sicilian brother and his friend … that was taxing…)
stretch, drill, stride
400m @ 65" ( :o ) rather easy. This was refreshing … , 5’ break
300m @ 46", 5’ break
200m @ 29", 5’ break
200m @ 29" (here I get a very intense pain up in the liver while doing this, but this happens often due to fatigue. )
(15min drive back to sicilian place - less traffic…)
I was very happy … I gave the sicilian brothers portrait gifts, and I so LOVE making this kind of art-gift… I just love it
I’ll post them on my website tomorrow probably.
I pray to all mighty existences that I don’t have any more stomach pain tomorrow…
The temperature dropped suddenly ! Brrrrr … And windy too …
17min biking to the track
18min warm up with my sicilian friend
stretch, drill, stride (4 with trainers, 2 with spikes)
600m (4’rest), 400m (4’rest), 400m (4’rest). The target times were: under 2’, and under 1:12 for the 400s
>> 1:52, 1:12, 1:10. Ughh… Legs were tight all the time, despite the good warm up. I HATE cold … I don’t know what to do to relax in it.
1 lap cool down.
30min gym (strength, abs and stretching)
17min biking home.
Now I have a runny nose. This is another after-training-winter symptom … I need to boost up my immune system more.
Another off day (third of the week), but regarding the fact that I’ve had 5 good sessions, and 3 good illnesses (Monday fever, Thursday food poisoning and Saturday cold) :P, it’s best to rest and get some color on my cheeks !!
Winter winter … let’s make peace.
This is a good video of what myths have been said about Greece during this economical crisis, and what the truths and potentials are. It was presented during the BHCC Annual London Conference ~ 28 June 2011. It’s a nice one
5 x 80m w/walk back recoveries @ 9.80-10.15" (good stuff… I love running with my Sicilian friend, because I try to keep up with his frequency, like a magnet, and I go faster…) , 5min rest
5 x 60m w/walk back recoveries @ 7.80-8.18 (my acceleration needs work, obviously, if you’ve kept up with my training so far ) , 7min rest
1 x 300m @ 43.8 ( ) fastest since September (well, June, technically, which was a 42.something…). Yay.
oh goodness… I can’t believe no one in my class is attempting to graduate this Febr/March… I’m the only one submitting final material for the phd.
Fingers crossed.
Longggg mostly pointless meeting, a waste of half a day.
Oh well, let’s move on now
(- 17min biking to uni
17min biking back home )
Night quick-easy-recovery- training.
Yeah right…
I got knocked over by a freakin DOG !!!
I was jogging (15min), and this huge puffy dog came running at fulll speed towards me, barking (he probably wanted to play, but anyway, this kind of thing scares me just a bit…). I decided to just continue jogging, but the creature didn’t even stop, and collided right on my leg, at the outside of my knee, and knocked me over on the grass… One second I was standing, the other I was on the ground.
Thank goodness it didn’t attack me more :o
The owners arrived casually 30" later to a pissed-off me, because my knee was hurting, but I left them wondering if I was hurt or not.
12 x 100m tempo runs on grass
That felt fine, but now that I’m home, I do have some slight knee irritation. Hopefully it goes away by tomorrow.
