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 I’ll draw.

Wednesday, Dec. 7th
(15min biking)

  • 40min run (tiredddddd)

(15min biking)

Thursday, Dec. 8th


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

I need a hug.

Hi Stefanie, have very much enjoyed the thread and how honest you are in your more personal moments. I’m relatively new to, so have tried to get a decent overview of the 3 years you have invested in this thread. I have read through a bit but must have missed it…if you don’t mind, what event(s) do you compete in?

I very much enjoy the art and your writing, when you do narrate the journal. I was in Art school while at University while training and competing as well. I’m assuming the thesis you are working on is for your MFA? Best of luck all around.

Hi clymb !
Thanks for reading =) I used to be even more narrative in my previous journals (I’ve been threading since 2003 :o ) I’ll try to do more of it, because I too, enjoy going back and reading…
I’m generally training for the 400m.

But tomorrow I’m running a 2.5k cross country race :stuck_out_tongue:

My phd is in urban and architectural design, and today I just got approved to conclude my work in March =))))) I’m very psyched =)))

And tired…

Thanks again !


Monday, Dec. 12

  • 40min run

Tuesday, Dec. 13

  • 20min warm up
    stretch, drill, stride
    very easy today:
  • 6 x 200m (@33-34"), w/100m walk recoveries

After 8 hours of anticipation to present the final draft of my thesis, in order to get approval for thesis FINAL presentation in March (which also is the end of the phd journey), I got APPROVED :slight_smile:

I 'm happy.


Thanks Nick =)

(15min biking)
was OFF (all day final exam phd presentations, good day outcome in the end =)) It was so stressful though =s )
(15min biking)
(15min biking)

Thursday, Dec. 15th

  • 20min warm up, stretch, drill, stride

  • ‘Policross’ race (2.600m cross country), I finished first in 10.03’. Brought a cup home, and so did my sicilian teammate, which was great.

  • cool down

Friday, Dec. 16th
(15min biking)

  • 20min easy run
    Drill-session (about 20’ of work) , and strides

  • 1hr15min gym (strength, abs, stretch)

(15min biking)

another good day, as I perhaps will have a part time researching contract in Greece =D

Saturday, Dec. 17th

  • 40min run
  • 6 x 100m strides
  • 5min cool down

Sunday, Dec. 18th
(15min biking)

  • 45min easyyyy running
    stretch, drill, stride

  • 11 x 80m hills (walk back recoveries)
    I fell down half way, taking a slippery curve… ouch for knees…

  • 1 x 500m fast stride (@1.30)

cool down

(1min biking)

I’m officially dead now. !!

Ι think it’s so distracting for someone who trains (half-way seriously), to read all about ‘scientific’ brain- balancing acts that take place for successful focus and injury-free performance. Theoretically explaining it is fine for those who are curious.
But for those trying to overcome barriers by physical (and mental) actions, they must find peace with themselves at a more actual level… not analyze their brain functions to death. Sometimes too much knowledge can be distracting - we all know that.
Instincts work best.

On another note…
I feel like a wounded animal today, psychologically, muscularly (still sore) and knees are beaten from my hill-fall yesterday (bumps and bruises).

But I did a double session (easy though…) after all :stuck_out_tongue:

Monday, Dec. 19th, 2011

  • 25min run (and done)

(25min biking to store)
(25min biking home)

(15min biking to university)
(15min biking home)

evening session

  • 20min run
  • drills
  • 10 x 100m tempo strides
  • 5min cool down

tomorrow is last day in Milan, until a 20 day vacation back home (in Thessaloniki). Mixed feelings.
This unsettling environment truly inspires me.
But I also want to meet my upcoming new niece… <3

other good news: I officially have a new part-time research job with E.U. collaboration =) yipeeeeee
bad news: my first deadline is in less than 48 hrs (with 48hr notice…) goodness gracious.

Thank mighty powers for training =)))

Uploaded with

Tuesday, Dec. 20
(15min biking)

  • 20min warm up
    stretch, drill, stride, spikes

  • 9 x 150m, light jog back recoveries (w/spikes), at 22.30-23.20 secs.
    The weather has CHANGED… too too cold today… Considering that, session was good and no leg tightness whatsoever.

Tomorrow the Sicilian team breaks for 20 days, and God helps us until we re-unite again =)

(15min biking)

Tonight could be an all-nighter, but I hope not… traveling very very early in the morning :slight_smile:

Wednesday, Dec. 19
Travel day (Milan > Thessaloniki)

Thursday, Dec. 22

  • 20min warm up, stretch, drill, stride
  • 5 x 80m
  • 5 x 60m
  • 5 x 60m

cool down

Friday, Dec. 23

  • 40min run
  • 4 x strides

Saturday, Dec. 24

  • 20min warm up, stretch, drill, stride
  • 5 x 300m w/100m walk rest (about 1min-1min10"), @53,54,54,54,54 (very very cold and windy…)

cool down

Sunday, Dec. 25

  • 30min run
  • 15min MB abs

Monday, Dec. 26

-20min warm up, stretch, drill, stride

  • 10 x 80m

  • 4 x 60m

  • 1 x 450m fast stride

Watched the movie Warrior. F a n t a s t i c

My oldest sister is expecting a baby today =S

Tuesday, Dec. 27

  • 40min run

Baby’s here =))

Wednesday, Dec. 28

  • 20min run, stretch, drill, stride


  • 5 x 80m

  • 5 x 60m

  • 300m fast stride

cool down

Thursday, Dec. 29

  • 40min run
  • 5 x strides

Friday, Dec. 30

  • 20min warm up,
    stretch, drill, stride

  • 8 x 200m (1min recoveries just), @ 32, 34, 34, 34, 33, 34, 34, 34
    (goal for the spring: 8x200 w/1’jog recoveries at 32") let’s see…

Saturday, Dec. 31

  • 30min run (progressive)

  • 10min fartlek (stride ~150m, jog 100m )

  • 3 x strides

cool down

  • 15min MB abs


Congratulations, Stef! :slight_smile:

Why the target with the 200s?

Happy New Year, Doc, with plenty of PBs! :slight_smile:


Nick, about the 200s, I’m just following my Sicilian coach’s directions (this target kind of reminds me of Clyde Hartt type of training, in a way)

And don’t call me Doc :stuck_out_tongue: (please).

PB wishes are welcome :slight_smile:

Most recent work (that’s my oldest sister who just had a baby)

I have another linkkk

Sunday, Jan. 1st, 2012 (I like even-numbered years)

OFF (ping pong)

Monday, Jan 2nd, 2012

  • 30min run
  • 10min fartlek (130m fast stride, 50m jogging)

Tuesday, Jan. 3rd, 2012


  • 20min warm up
  • drills


  • 20min warm up, quick stretch

  • 2km @ 7:55


  • abs and glute exercises

Wednesday, Jan 4th, 2012

(15min biking)

  • 20min warm up

  • 20min run

  • 2 x 100m strides

I miss the weight roommmmmm !!! (going to Milan on Monday, with a more organized life to come - I hope)

Thursday, Jan. 5th, 2012

(morning 20min + 20min biking)


  • 20min warm up, stretch, drill, stride

  • 5 x 80m (walk back recoveries)

  • 5 x 60m (walk back recoveries)

  • 1 x 500m nice and relaxed (spikes) @ 1:25

Time for some Greek ouzo now. I haven’t celebrated 2012 yet.

Friday, Jan. 6th, 2012

  • 40min run

  • strides

Saturday, Jan. 7th, 2012

active recovery:

lots and lots of ping pong with my sister, and MB abs.

Sunday, Jan. 8th, 2012

Last full day in Thessaloniki :frowning:
Training with sister (as most have been)

  • 20min warm up


  • 10 x 90m hills, quick walk back recoveries

  • 1 x 450m fast relaxed

Monday, Jan. 9th, 2012

Travel to Milan today !!! For the first time in a long time doing this trip (towards Milan, and not the other way around), I arrived without a serious headache.
I am appreciating the wonderful sunny weather.
On another note, Thessaloniki had a 5.30am earthquake that my sister felt (because I was leaving, I am guessing the reason for the natural destruction)… :stuck_out_tongue:
Melancholy feeling because my parents are so so nice, when they want to express it… And I’ll miss my bestest friend sister-L, and the new sister-mommy and the little niece :frowning:

My mission here now is to deliver the final draft of the thesis until Jan.31st, and then wait until my final presentation on the end of March. Meanwhile, I image there will be some work with my new ‘external researcher’ job with the EU, and of course, TRAINING. I think I can enjoy training more now. But I am not settled, inside… It’s the end of something, and the beginning of something totally unknown, my income is experiencing a sudden decline (because my scholarship ended in December), and I need to figure things out… I know sometimes it’s just good to chill and enjoy some ‘light months’ of not trying desperately to astonish everyone around, but the idea is making me anxious, and needing to do something ‘extra’. …
I know I have a problem !!

I love Sicilian people… my taxi driver was Sicilian today, and I loved him before he even told me where he was from…


  • 35min run (with 2 short breaks because my back has been tight for this whole vacation in Thessaloniki… I think my body is asking for the gym-work, which I will re-start tomorrow).
  • 4 x strides (grass)

Tomorrow Sicilian-training reunion at the track. :slight_smile:

But I still feel melancholic… Aah darn.

p.s. throughout all these years, I’ve always had my best personal-notebook-journal entries inside of an airport…

Tuesday, Jan. 10th, 2012

(15min biking)

back with my little team =)

  • 15min warm up, stretch, drill, stride

  • 8 x 150m w/fast walk back recoveries, ranging @ 21.7 - 22.6 secs. Nice sunny winter weather…

Today we discussed indoors. Perhaps I’ll run a qualifying meeting on Feb. 12th, and then nationals Feb. 23. (There’s also a meeting Feb. 4th, but too much travelling if I also do that… we’ll see…)

Gym was closed =(((

(15min biking)

random abdominal exercises at home.

Strange day today… emotion-wise.