Stefanie's

Stefanie · November 3, 2011, 2:06am

Wednesday, Nov. 2nd, 2011

travel, blahh blah blah …

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

Stefanie · November 4, 2011, 1:32am

Thursday, Nov. 3rd, 2011

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

cool down

Stefanie · November 9, 2011, 9:30am

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 ‘pampered’ enough for running… 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 ‘recovery’ week …
(going to Milan on Sunday)

Stefanie · November 12, 2011, 5:47am

Wednesday, Nov. 9th, 2011
I forgot… 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

Stefanie · November 19, 2011, 4:58am

Hold your breath for this:

Saturday, Nov. 12th
OFF (oldest sister’s Baby Shower party =)). I’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 couldn’t manage to drop, all night =S )
A bit better in the morning

Monday, Nov. 14th,
OFF (fever gone, but, ya know… this day had to be off)

Exciting training, wasn’t it?

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 coach’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 “off” due to the influence of fabulous white wine from the night before, so did a pretty ‘relaxed’ training (again) )
400m (@1:12), rest 4’
300m (@50), rest 3’
200m (@30), rest 4’
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 weren’t timing these, because it was VERY cold and we had to be careful), 4’ rest
5 x 60m, walk back recoveries, 5’ rest (almost pulled a hammie here, but all good).
1 x 300m @46" (very relaxed at the first 150m)

(15min biking)

Stefanie · November 20, 2011, 4:05pm

Saturday, Nov. 19th
soreeee todayyyy (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 …)
stretching, drills
3 x strides
4 x 110m hills + 6 x 100m hills (all with 1’10" 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

Stefanie · November 22, 2011, 7:17pm

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)

Stefanie · November 24, 2011, 10:19am

Wednesday, Nov. 23rd

(15min biking)

20min + 20min run (progressive) (the “+” 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)

Tireddddd… (last day off was Monday the 14th, but I’m resting this Saturday). Other than that, all is perfect =)

Stefanie · November 26, 2011, 3:40pm

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 me… please.
Eating a whole lot of diospyros - kaki (I discovered this fruit last week at my trainer’s house. I HAVEN’T LIVED… !! )

My next fruit-enlightenment must be 'fico d’india ’ !!! (= prickly pear) !!! I can’t believe there are so many fruits I’ve never tried beforeeee.

I asked my mom why I’ve never had a diospyros kaki in my life before.

Here’s her whitty story:
‘Dear… a dispyros kaki in Greek, is called a [i]lotos /i. In Homer’s Odyssey, when Odysseus found himself on the island of the lotofagos (νησί των λωτοφάγων), 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 didn’t want you girls to forget all about Greece, and never return back to your roots’.

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 ‘turn on my engine’, that I literally ran to the supermaket … I know, I have a problem.

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

I’ll miss Milan… Having friends does wonders to one’s life. The last time I felt like an entity with friends, was in 2007. (good ones are truly hard to find… )

Stefanie · November 28, 2011, 1:52am

Sunday, Nov. 27th, 2011

(15min biking)

~25’ warm up run
stretch, strides

4 x 60m hills on an ‘insane’ 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 10’ run back.

Sicilian lunch, mmmm.

(15min biking)

Stefanie · December 1, 2011, 4:17am

Monday, Nov. 28th, 2011

40min run with just a brief stop every 10’, cause the machine wasn’t going very 'smoothly ’ …

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 1:10’ 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)

Stefanie · December 1, 2011, 2:27pm

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

(15min biking)

2km easy warm up
stretch, drill, stride

3400m “race” (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 wasn’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 4’/km)

Ate a lot of after-race cake and cookies.

(15min biking).

I have a shin issue, but I’ll resolve it. (Nik jinxed it)

Nikoluski · December 2, 2011, 4:05am

I’ll do my best! Is it better now?

Stefanie · December 2, 2011, 5:51am

haha, yes yes, all better, I massaged with voltaren last night, but I’m taking today off anyway, just for peace of mind
And my training partner has a stomach virus, so I’m not even tempted to ‘cheat’ and go…

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

I’m posting some recent drawings, for the sake of visual variation on here
(it’s amazing what life’s ‘mood variations’ bring out in art - if you compare current stuff with the past…)

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> although now that I notice more closely, I just ‘cycled through’ a whole life’s phase, returning for just a blink to my ‘mood’ of about 5 years ago, which is shown on my avatar!

Stefanie · December 2, 2011, 6:03am

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Stefanie · December 2, 2011, 1:05pm

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

Stefanie · December 5, 2011, 2:18am

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)

Stefanie · December 6, 2011, 10:36am

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 I’ll draw.

Stefanie · December 9, 2011, 4:56pm

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)

Stefanie · December 11, 2011, 9:31pm

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 sleepppp… I suppose I can keep working on my Wednesday presentation

I need a hug.