Good old days! 
Friday, Oct. 7th, 2011
7:30am training:
- 10min warm up
- grass strides: 5 x 80m
short hills:
- 10 x 40m (walk back recoveries)
6 oāclock evening training: the weather got colder and I feel it on my shinsā¦
-
20min biking to the park
-
20min ācool downā, where the last 10ā had 5 x 100m strides āblendedā inside.
-
20min biking back
I need to learn liking this cold againā¦ ughhh. Or maybe it was just today. Fingers crossed =)
Saturday, October 8th, 2011
17min biking to the track for Sicilian training
20min warm up, stretch, drill, stride
5 x 80m , walk back recoveries <6min rest)
5 x 60m, walk back recoveries <8min rest)
1 x 300m , relaxed and easy, at 46 secs (weather much colder too, so this was good)
17min biking back
Sunday, Oct. 9th
20min biking to park
45min Sicilian run (at 4.44per km, and some faster with one at 4.25)and 2 strides in the end
Sicilian lunch
20min biking back
yes
Yours currently injured
John
It was nothing serious - it only bothered me for a day or two. As you can see, Iāve been training every day, since.
Plus, calf cramps have always been an issue with me, and itās mostly a matter of proper stretching. And not a matter of doing an extra āwarm up/activationā on the grass in the a.m. ā¦ prior to 8hrs of sedentary work and evening training.
Monday, Oct. 10th, 2011
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 )
Just some abdominal exercises though ā¦
Tuesday, Oct. 11th, 2011
-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 Iām just mediocre, some friends will pop out to tell me with honesty that Iām 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 ārhythmā of constructional production, but training has also become tons more consistent, in terms of effort and frequency. I generally feel very very good so farā¦ Perhaps the weather has helped too. Itās 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 Iāve 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 donāt be negative on this , looking for the first opportunity to say "THERE, see what happened now because you didnāt follow plan CF, or you didnāt do this or that ā¦ " Itās really important for me now that Iām training, and with GREAT support. While phd is moving along .
Thank you =)
You are exactly right! 
And this I learned from Nikoluski
Wednesday, Oct. 12th, 2011
7.30am training:
- 10min warm up, stretch
- 5 x 100m runs on grass (a la tempo) (morning sessions are starting to feel very comfortable ! Well, the weatherās been nice too ā¦)
- 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 heās trying to finish extra early - law school ā¦ )
Anyway, the older brother is a really great athleteā¦ and now a good friendā¦ I feel so happy to be training with him and not alone, I just cannot stress this enough ā¦ I must have suffered all this time alone, really Now I understand ā¦
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17min biking to starting point
-
45min long run ( hahaha ā¦) this was actually pretty āfastā for me, at 4:32ā per km and the last km went faster (4:22). (Sicilian did an extra 2km in the end at 3:33 and 3.13 ā¦ pssss)
good stretch -
8min cool down back
-
17min biking home
Thursday, Oct. 13th, 2011
Ohhhhhh my goodnessā¦ I got food poisoning today, it seems. Iāve never felt so HORRIBLE in my life. I had a slight irritation before and after training, but when I got homeā¦ (by bike :S) it startedā¦ and I couldnāt move a step, and I was cold, and had a fever, and couldnāt get to the kitchen to make me some soup and drink some milkā¦ but I made it.
I took some paracetamole medicine, which took care of the fever, and some japanese friendās stomach-pain medicine, and now Iām SOOOO relieved that this pain is gone.
Oh goodnessā¦
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 itās rather humid but nice)
-
24min hard warm up (my mistake to warm up outside with the older sicilian brother and his friend ā¦ that was taxingā¦)
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stretch, drill, stride
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400m @ 65" ( :o ) rather easy. This was refreshing ā¦ , 5ā break
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300m @ 46", 5ā break
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200m @ 29", 5ā break
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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 trafficā¦)
I was very happy ā¦ I gave the sicilian brothers portrait gifts, and I so LOVE making this kind of art-giftā¦ I just love it
Iāll post them on my website tomorrow probably.
I pray to all mighty existences that I donāt have any more stomach pain tomorrowā¦
And thatās why you were exactly right! 
I hope you feel better already!
exactly so !!!
Yesterday was off, with some minor irritations.
Today Iām fine !! Training in about an hour
Saturday, Oct. 15th, 2011
The temperature dropped suddenly ! Brrrrr ā¦ And windy too ā¦
-
17min biking to the track
-
18min warm up with my sicilian friend
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stretch, drill, stride (4 with trainers, 2 with spikes)
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600m (4ārest), 400m (4ārest), 400m (4ārest). The target times were: under 2ā, and under 1:12 for the 400s
>> 1:52, 1:12, 1:10. Ughhā¦ Legs were tight all the time, despite the good warm up. I HATE cold ā¦ I donāt 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 ā¦ I need to boost up my immune system more.
Check out my latest blog-post if youād like: [i]http://stefaniesart.com/?p=750[/i]
Sunday, Oct. 16th, 2011
Another off day (third of the week), but regarding the fact that Iāve had 5 good sessions, and 3 good illnesses (Monday fever, Thursday food poisoning and Saturday cold) :P, itās best to rest and get some color on my cheeks !!
Winter winter ā¦ letās 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. Itās a nice one
http://www.youtube.com/watch?v=ppJW01LeRrk&feature=player_embedded
Monday, Oct. 17th, 2011
9am training (all on grass)
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10min warm up
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7 x 80m drill + stride run throughs
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1 x 80m stride
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8 x 40m hills (walk back)
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1 x 100m stride
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5min jog back.
((shower eat work work work eat work work ))
6pm training (all on grass again)
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21min easy run
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12 x 100m tempo runs on grass
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5min jog back
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20min ab work
((shower eat work work sleep - eventually ))
Tuesday, Oct. 18th, 2011
nice and rested =)
And not as cold =)
-
17min biking to uni track
-
20min warm up with group
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stretch, drill, stride (trainers and spikes)
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5 x 80m w/walk back recoveries @ 9.80-10.15" (good stuffā¦ I love running with my Sicilian friend, because I try to keep up with his frequency, like a magnet, and I go fasterā¦) , 5min rest
-
5 x 60m w/walk back recoveries @ 7.80-8.18 (my acceleration needs work, obviously, if youāve kept up with my training so far
) , 7min rest -
1 x 300m @ 43.8 (
) fastest since September (well, June, technically, which was a 42.somethingā¦). Yay. -
30min gym (strength, abs and good stretching)
-
17min bike back.
Pleased pleased pleased.
Wednesday, Oct. 19th, 2011
oh goodnessā¦ I canāt believe no one in my class is attempting to graduate this Febr/Marchā¦ Iām the only one submitting final material for the phd.
Fingers crossed.
Longggg mostly pointless meeting, a waste of half a day.
Oh well, letās move on now
(- 17min biking to uni
- 17min biking back home )
Night quick-easy-recovery- training.
Yeah rightā¦
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 bitā¦). I decided to just continue jogging, but the creature didnāt even stop, and collided right on my leg, at the outside of my knee, and knocked me over on the grassā¦ One second I was standing, the other I was on the ground.
Thank goodness it didnāt 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 Iām home, I do have some slight knee irritation. Hopefully it goes away by tomorrow.
- 20min ab work
Goodnessā¦
Maybe I should have some Sicilian limoncelloā¦
Thank goodness for that =))
Thursday, Oct. 20th, 2011
ahhhā¦ only 10 more days till the end of October. Itās funny how SMALL the months seem with BIG work tasks in oneās head !!
But how I am lovinggggg Milanās weather this fall ā¦ !! This is very untypical.
-
17min to the track
Sicilian training -
20min warm up
-
stretch, drill, stride
-
200, 150, 200, 150, 200, 150 (walk back recoveries) @ 29.4, 22.4, 30.1, 21.5, 30.3, 22.1 (lactic-ouch in the end)
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17min biking back
And thatās it.
Oh. My knee has been bothering me from the dog-collision since this morning, with some trouble going down the stairs, but itās slowly going away. =) (all fine during training).