Stefanie's

Wednesday, Nov. 2nd, 2011

travel, blahh blah blah ā€¦

training with marathoners !

I am aware the following training is more for a 1500m runner =P but at least it proves fitness !

15min warm up (stretching)
4 km @ 4.26, 4.08, 4.08, 4.07 (!!) , 8min break
1km (@4.10) , 4min break
1,5km (@4.07/km) , 6min break
1,5 (@3.55/km)

stretching

Thursday, Nov. 3rd, 2011

  • 15min warm up, stretch, drill, stride
  • 5 x 200m (walk back recoveries and in much colder weather, brrrā€¦) @ 29.75, 29.87, 30.15, 29.00, 29.20

cool down

Friday, Nov. 4th, 2011

  • 30min run

Saturday, Nov. 5th, 2011

off

Sunday, Nov. 6th, 2011

tried to run but I had a huge blister that was not ā€˜pamperedā€™ enough for runningā€¦ went home

Monday, Nov. 7th, 2011

  • 30min run
  • 10 x 70m strides ala tempo

Tuesday, Nov. 8th, 2011

  • 20min warm up run
    stretch, 4 x 60m strides
  • 5 x 80m hills
  • 5 x 80m hills

Ok, so this is a ā€˜recoveryā€™ week ā€¦
(going to Milan on Sunday)

Wednesday, Nov. 9th, 2011
I forgotā€¦ it was something light.

Thursday, Nov. 10th, 2011

  • 20min warm up, stretch

  • 5 x 100 stairs (singles)

  • 5 x 100 stairs (doubles)

  • 1 x 300m fast relaxed

cool down

Friday, Nov. 11th, 2011

-20min warm up, stretch
fartlek:

  • 6 x 400 all one continuous set,>> fast stride 120m, and light run the rest.
    cool down

Hold your breath for this:

Saturday, Nov. 12th
OFF (oldest sisterā€™s Baby Shower party =)). Iā€™m going to be an aunt in about a month =)))) ) (girl)

Sunday, Nov. 13th
OFF (travel to Milan. HUGE headache towards the end. I had a cold all day, and I cold when I went to bed at night. Which converted into a 38.9 dC fever, which I couldnā€™t manage to drop, all night =S )
A bit better in the morning

Monday, Nov. 14th,
OFF (fever gone, but, ya knowā€¦ this day had to be off)

Exciting training, wasnā€™t it? :stuck_out_tongue:

Tuesday, Nov. 15th (cold)

  • 15min warm up
    stretch, drill, strides
  • 6 x 200m at a relaxed pace (I had to do only warm up, drills, strides and go home, but I decided to jump in since I was feeling ok).
    for the first 4 recoveries were very short - only 100m walk, times were 31, 31, 32, 33, then took two longer rests, and 31, 31. Ok, I suppose, under the circumstances.

Wednesday, Nov. 16th

  • 40min run
    (dinner at the coachā€™s house, and it was a very DELICIOUS and MUSICAL night. This guy can play the keyboard, the guitar, and has a GREAT voice).

Thursday, Nov. 17th
(15min biking)

  • 15min warm up
    stretch, drill, stride
    (legs feeling a bit ā€œoffā€ due to the influence of fabulous white wine from the night before, so did a pretty ā€˜relaxedā€™ training (again) )
  • 400m (@1:12), rest 4ā€™
  • 300m (@50), rest 3ā€™
  • 200m (@30), rest 4ā€™
  • 150m (@22)

cool down

  • 40min gym (strength, ab work and stretching)

(15min biking)

Friday, Nov. 18th
(15min biking)

  • 15min warm up
    stretch, drill, stride

  • 5 x 80m, walk back recoveries (we werenā€™t timing these, because it was VERY cold and we had to be careful), 4ā€™ rest

  • 5 x 60m, walk back recoveries, 5ā€™ rest (almost pulled a hammie here, but all good).

  • 1 x 300m @46" (very relaxed at the first 150m)

(15min biking)

Saturday, Nov. 19th
soreeee todayyyy :slight_smile: (I like this kind of pain)

30min + 30min of biking

Sunday, Nov. 20th

(15min biking > fabulousssss, no cars in Milan today =))) )

  • 15min fast warm up (this sicilian is incapable of warming up slowly ā€¦)
    stretching, drills

  • 3 x strides

  • 4 x 110m hills + 6 x 100m hills (all with 1ā€™10" recovery, > pretty much jogging back). 6 min recovery

  • 4 x 60m hills, (walk back recoveries). 6min recovery

  • 900m fast stride.

  • 10min cool down

(15min biking)

I loveeeeeeeeeeeeee training. <3

Monday, Nov. 21st
morning:

  • 20min run
  • DRILLS
  • few strides

evening:

  • 40min run (progressive)

Tuesday, Nov. 22nd

(15min biking)

  • 20min warm up

  • stretch, drill, stride

  • 300, 200, 300, 200, 300, 200 (1min walk rests, shortly longer between reps 4 and 5), @ 51, 34, 53, 34, 52, 32

gym:
40min strength, abs and stretch

(15min biking)

Wednesday, Nov. 23rd

(15min biking)

  • 20min + 20min run (progressive) (the ā€œ+ā€ was a short bathroom break)

(25min biking)

(30min bking)

Thursday, Nov. 24th, 2011

(15min biking)

  • 20min warm up run
    stretch, drill , stride

  • 6 x 150m walk back recoveries
    3min break

  • 1 x 150m
    3min break

  • 1 x 150m
    (times: 21-22")

(15min biking)

(15min biking)

(15min biking)

Tiredddddā€¦ (last day off was Monday the 14th, but Iā€™m resting this Saturday). Other than that, all is perfect =)

Friday, Nov. 25th, 2011

(15min biking)

  • 20min warm up run (progressive)
    stretch, drill, stride

fartlek training:

  • 3 continuous 700m, with a 200m straight going faster, splits @ 2:45, 2:47, 2:31.

cool down

  • 40min gym (strength, abs, stretch)

(15min biking).

Drawing some cool stuff.
Trying to finish this phd.
Delivery of final draft is Dec. 12th
Presentation is Dec. 14th (for approval to complete the work in February). Think positively for meā€¦ please.
Eating a whole lot of diospyros - kaki (I discovered this fruit last week at my trainerā€™s house. I HAVENā€™T LIVEDā€¦ !! )

My next fruit-enlightenment must be 'fico dā€™india ā€™ !!! (= prickly pear) !!! I canā€™t believe there are so many fruits Iā€™ve never tried beforeeee.

I asked my mom why Iā€™ve never had a diospyros kaki in my life before.

Hereā€™s her whitty story:
ā€˜Dearā€¦ a dispyros kaki in Greek, is called a [i]lotos /i. In Homerā€™s Odyssey, when Odysseus found himself on the island of the lotofagos (Ī½Ī·ĻƒĪÆ Ļ„Ļ‰Ī½ Ī»Ļ‰Ļ„ĪæĻ†Ī¬Ī³Ļ‰Ī½), whoever ate a lotos (a diospyros kaki), forgot all about his home land and never returned back home.
And because we were in the States for all those years, I was afraid to treat you with a lotos, because I didnā€™t want you girls to forget all about Greece, and never return back to your rootsā€™.

Imagination runs in the family.

Saturday, Nov. 26th

So after 11 days of training, today had to be off. But I was feeling so in need to ā€˜turn on my engineā€™, that I literally ran to the supermaket ā€¦ I know, I have a problem. :stuck_out_tongue:

I had Korean dinner tonight, cooked by a friend =)) Yuummmyyyyy. That was my second korean dish ever.

Iā€™ll miss Milanā€¦ Having friends does wonders to oneā€™s life. The last time I felt like an entity with friends, was in 2007. (good ones are truly hard to findā€¦ )

Sunday, Nov. 27th, 2011

(15min biking)

~25ā€™ warm up run
stretch, strides

  • 4 x 60m hills on an ā€˜insaneā€™ inclination (45-50d??). This burned the quadssssss. It was great =))) .

  • 8 x 80m hills (on regular inclinations). These felt like cake. (walk back recoveries).

Fast 10ā€™ run back.

Sicilian lunch, mmmm.

(15min biking)

Monday, Nov. 28th, 2011

40min run with just a brief stop every 10ā€™, cause the machine wasnā€™t going very 'smoothly ā€™ ā€¦

Tuesday, No.v 29th, 2011

(15min biking)

-15min warm up run
stretch, drill, stride

  • 200, 150, 200, 150, 200, 150, 200, 150 (rest between 45" and 1:10ā€™ between reps), times @ 33" for 200s and 22" for 150s tops.
    felt nice =) tightness (lactic) showed up on the 7th rep.

cool down

  • 40min gym (strength, abs, stretch)

(15min biking)

Wednesday, Nov. 30th, 2011

(15min biking)
(15min biking)

30min easy run (effortless)

Thursday, Dec. 1st (HAPPY MONTH - This month, I will become an AUNT !!! ) =))))) Iā€™m sooo psyched. Sheā€™s going to be an exceptional young girl (I think).
Iā€™ll teach her violin.

(15min biking)

2km easy warm up
stretch, drill, stride

  • 3400m ā€œraceā€ (700m on the track and the rest on the peripheral dirt path, with some ups and downs) - it wass supposed to be 4k race, but I gave up, a) because I wasnā€™t having much fun at all :p, and b) my calf got a bit overstretched but I caught it on time.
    My time was 13:32" (running at 4ā€™/km)

Ate a lot of after-race cake and cookies.

(15min biking).

I have a shin issue, but Iā€™ll resolve it. (Nik jinxed it)

Iā€™ll do my best! Is it better now? :stuck_out_tongue:

haha, yes yes, all better, I massaged with voltaren last night, but Iā€™m taking today off anyway, just for peace of mind :slight_smile:
And my training partner has a stomach virus, so Iā€™m not even tempted to ā€˜cheatā€™ and goā€¦

Day of studying, green tea, abs, and music.
Life is good, but after December, I stop getting paid by my scholarship, and that could be a future issue :stuck_out_tongue:

Iā€™m posting some recent drawings, for the sake of visual variation on here :stuck_out_tongue:
(itā€™s amazing what lifeā€™s ā€˜mood variationsā€™ bring out in art - if you compare current stuff with the pastā€¦)

Uploaded with ImageShack.us

Uploaded with ImageShack.us

> although now that I notice more closely, I just ā€˜cycled throughā€™ a whole lifeā€™s phase, returning for just a blink to my ā€˜moodā€™ of about 5 years ago, which is shown on my avatar!

Uploaded with ImageShack.us

Uploaded with ImageShack.us

p.s. you can read about that second drawing (from the top of the page) here, if you want - This writing was very spontaneousā€¦ I think I had a drunk moment (without the alcohol)
http://stefaniesart.com/?p=800

Saturday, Dec. 3rd
(15min bike)

  • 42min run @4.30/km
    (15min bike)

Sunday, Dec. 4th
(15min bike)

  • 20min warm up

  • 6 x 80m hills (jog back recovery), 6min rest

  • 6 x 60m hills (walk back recovery), 6min rest

  • 500m @1.35 (easy relaxed)

  • 10min cool down

(15min biking)

Monday, Dec. 5th

(15min biking)

  • 40min run (at 4.21/km)

(15min biking)

Bad emotional day. Bad energy all around.

Tuesday, Dec. 6th

(15min biking)

  • 15min warm up
    stretch, drill, stride
  • 300, 200, 300, 200, 300, 200, 300, 200, 300, 200 (100m fast walk between reps), 300s at 52-53 and 200s at 32-33 (spikes on track)

I enjoyed that.

  • 40min gym (strength, abs, stretch)

(15min biking)

Feeling a bit sad. So Iā€™ll draw.

Wednesday, Dec. 7th
(15min biking)

  • 40min run (tiredddddd)

(15min biking)

Thursday, Dec. 8th

OFFFFF

Friday, Dec. 9th
(15min biking)

  • 15min warm up

  • fartlek (all continuous) 4 x 670m (with 200m fast stride inside each), @10.45 (dirt route, with some ups and downs)

(15min biking)

Saturday, Dec. 10th

40min run, easy

Sunday, Dec. 11th

(10min biking)

15min warm up, stretch, drill, 4 x 80m strides

  • 4 x 70m super-hills (steep inclination)

  • 6 x 80m normal hills (walk back recoveries)

  • 6 x 60m normal hills (walk back recoveries

(10min biking back)

Final thesis draft ready to be delivered today. But why I am up at 3am, with coffee in my mug, and wishing I had more multi-grain/fruit cookies??? No sleeppppā€¦ :confused: I suppose I can keep working on my Wednesday presentation :confused:

I need a hug.