-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.
ahhh… only 10 more days till the end of October. It’s funny how SMALL the months seem with BIG work tasks in one’s head !!
But how I am lovinggggg Milan’s weather this fall … !! 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)
17min biking back
And that’s it.
Oh. My knee has been bothering me from the dog-collision since this morning, with some trouble going down the stairs, but it’s slowly going away. =) (all fine during training).
[i]
Last night in my dream, there was a group of sword killers that entered my Thessaloniki home, and they killed a bunch of people there - there were all lying dead. I didn’t get hurt, but I decided to fall down and play dead, by the front door. The killers were wandering around, bragging on their accomplishment. One woman who remained alive, got raped by the fire place of my living room.
I then realized, that laying down there by the front door, the door would eventually have to open, and I would be thrown aside - I didn’t want that. So while no-one was looking, I changed my position, and moved away from the door - stomach always facing down.
After a few minutes, one of the killers, (who looked like a pirate of the Carribean), screamed “oh nooo you didn’ttttt” and attacked me with his sword, and stabbed me on the back.
The sword remained there.
I didn’t feel anything, because the sword was blocking the would, and no blood came out.
I got up (sword inside my back and everything), and headed to my room. I sat on the bed, across the woman who was raped before, and I think I talked to her.
I still felt no pain, but I remember expecting a warm feeling to come, that would be the blood running out of my body.
So I laid on my side, on the bed, and waited.
Friday, Oct. 28th, 2011
(17min biking)
20min warm up run
many strides and many drills and that was ittttt (supervised by sicilian coach)
(17min biking home)
5 x 60m (walk back) @~8.2-8.3s (sicilian buddy has a minor injury, so he was just watching, and I didn’t have him next to me to ‘steal’ his momentum, so these were slightly slower than other times. I hope he feels better FAST)
1 x 300m @ 44.5 (slower than last time’s 43, but also done alone) oh well.
(17min biking back home)
p.s. this point I’ve reached severalll times (just not as early, and never so UNinjured). Time to start overcoming mind-barriers now… It should be interesting…
Sunday:
OFF
Monday, Oct. 31st, 2011
30min run
12 x 100m grass tempo runs
7min cool down
Time to add an extra ‘stimulus’… perhaps start doing 500+ abs per day could make some difference.
Oh, and some more arm work. !!
(Athens on Wednesday for 6 days, and Thessaloniki for another 6, and then back to Milan)
