John, the 400. I’m counting much more on fitness level rather than speed for indoors, after this type of training experience so far.
Indoors, I read… 
Your reading skills are still high
It’s too long till April/May… I need to do something sports-adrenaline-active… Hence the indoor thought.
I heard that this year they will take place at the ‘nicer’ stadium that is banked and ‘bouncier’… (the “Stadium of Peace and Friendship”)… I hope it’s true !I like that place.
Yes, and improving!
Not a bad thought at all, I agree! Have a break from training only, why not? It will only be for a couple of weeks, so… And yes, you are right about the races at this stadium!
Good ! Now I only need the ‘courage’ and enthusiasm to go…
On another note… I’m so glad I brought home-made Christmas cookies by my mom … I feel more at peace with them. -_-
Wednesday, Jan 11th, 2012
morning session: (motivated by Sicilian teammate)
- 30min easy run
- 15min drill session
evening session:
- 35min easy run
- 10 x 100m grass tempo (so effortless…)
abs during the day
Thursday, Jan. 12th, 2012
(15min biking)
-
15min warm up, stretch, drills, strides
-
3 x 300m, 1 x 200m (rests: 4min, 5min, 6min) (oh my God, I can’t believe I just finished all the cookies…)
The goal of this session was 4 x 300 under 50" , with 4min rests
first: 46" (felt soo nice and I wasn’t even tired… but I think it destroyed the session later on)
second: 49 (ahhh… what a difference)
third: high 49 (hamstring lactic attack)
fourth had to become a 200, @ 31"
oh well …
I felt bad for my teammate (I don’t know why I connect so well with this guy’s feelings, we’ve discussed that he’s the male version of me, in an extrovert version - I’d be the introvert).
His session was like mine, but a 600, 400, 600, 400, and he gave up on the third rep. The Sicilian coach was annoyed, and I was listening to him scold my friend (who was trying to justify himself) for about 15’ …
Sigh …
- 1hr gym work
(15min biking)
Drawing…
Downloading Iron Man …
I should really be editing my thesis …
I feel a bit sad for love-life issues … (no discussions here!)
I’m craving liver for tomorrow …
My glutes have been sore all day, for no apparent reason … (I think)
I have an upset stomach …
I miss home …
Particularly my sister.
On another note, wait a bit more for the final dates of those races. If ever, lol!
Yes yes I read Nick. But on another note… we’re having second thoughts about getting ready for indoors… It’s TOOOOO cold now. And perhaps it’s better to just train through the winter. If I enter, my coach here wants me to do well rather than just ‘train through rounds’.
I’ll discuss it more tomorrow with him.
Maybe I can ‘run through’ the 8km x-country race in the beginning of March =PPPPP (for “fun”).
Friday, Jan. 13th, 2012
aahhh… I don’t remember… It was an easy run day again I think.
Saturday, Jan. 14th, 2012
(15min biking)
- 40min easy run
Nice night out… although freezing.
(15min biking)
Sunday, Jan. 15th, 2012
- 20min run + 10min hard run
Yikeess… too many long runs… Today, if anything, I’m doing an extensive drill day on grass. (Tomorrow track)
It looks like you’ve fully EMBRACED italian style training…quite a long way from the once was Tzekos’ group,apparently,at least.
hahahha seriously… yes.
Only until this summer, at the most.
I’ve had a great experience using this system nevertheless (since September), with 0 injuries (which is huge for me)… and it all comes down (from my point of view) to having a great time in training, respecting and loving your coach and teammates, and having people around who truly believe in you and want you to do well. (This was/is so hard to find in Greece).
With all that being said, I’m considering staying an extra month (mid May, versus mid April), just to train more with them until closer to outdoor competitions in Greece. We’ll see …
Monday, Jan. 16th
- 15min warm up, stretching (dynamic)
- 40min drill session (on grass)
abdominals
hip exercises (also with rubber band)
(slight low-low back pain is back these days, but the above exercises take it away)
Latest painting inspired by latest relationship conditions:
(art is great… no words needed whatsoever)
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Tuesday, Jan. 17
((note: the first indoor race that I had planned to race on Feb.12th has been cancelled… with only Feb. 4th and then nationals remaining, I became more sure about not running indoors and just training training training through =) )))
5th night of nightmares and interrupted sleep… (I’ve been suggested to have some alcohol before going to bed tonight, in hope of relaxing my mind a bit… Goodness…). I woke up at 2am, also with an aching lower back, so I started doing sideway shuffles with rubber band resistance in my room to feel better (I did).
I went back to sleep at 4.30am, and woke up at 8.30. This sucks really …
(15min biking)
(training in -3degrees today !!!)
- 35min warm up, stretch, drill, stride (+spikes)
interval training:
(all continuous for total of 2km:)
200m (200m jog rest), 100m (200m jog rest), 200m (200m jog rest), 100m (200m jog rest), 200m (200m jog rest), 100m (200m jog rest), 200m (200m jog rest).
(200s from 33.2 to 34.09, 100s all in the 15s, 200m jog rests from 1:20 to 1:27)
(15min biking)
(10min biking)
(10min biking)
Wednesday, Jan. 18th
Largeeeee-gym member =))))) For 4 months. Yes, I am officially extending my Italian stay till mid May. Finish up last pieces of phd, train train train, come up with something great to draw (series of paintings), work on my E.U. part time project, and I decided to try out an architectural competition with money-prizes. =)
Now I just need to inform my parents about my delayed return … oh boy.
(10min biking)
(10min biking)
(10min biking)
So today… Sicilian training at the gym :
-
40min gym work (arms)
-
40min treadmill (progressive) (up to 14km/hr). Thank goodness, because it was soooo cold outside.
-
40min stretching, abs and lumbar.
(10min biking)
Thursday, Jan. 19th
(15min biking)
(colddd again, around 1 or 2 degrees, brrrrrrr…)
- 15min warm up, stretch
plyometric session (on stairs)
- 3 x (5 x ~20 double leg hops up the stairs) , walk down recoveries between reps, 3-4’ between sets
6min break
- 1 x 400m pretty relaxed at low 66"
(15min biking)
(15min biking)
(20min biking)
(20min biking) I know I know… too muchhh biking. … (I hate public transportation and I do love my bike!!! )
- some shopping therapy
Friday, Jan. 20th, 2012
(15min biking)
(10min biking)
Sicilian gym training:
-
10min bike warm up (as if I’m not biking enough…
) -
40min gym work (leg curls, leg presses, squat jumps and pull ups)
-
30min treadmill progressive (up to 13.3 km/hr, with one interval of 40"@18km/hr in the end)
(new shoes… new blisters…)
stretching
(10min biking)
I expect your sleep issues and theme of your picture are intertwined 
Hi John. Yes, but I’m finally getting good sleep now, at least … =)
Saturday, Jan. 21st, 2012
(15min biking)
((training in 6degrees, much better ))
-
15min warm up, stretch, drill , stride
-
5 x 80m on track, walk back recoveries (not all-out, but fast)
4min break -
5 x 60m, walk back recoveries, as above
5min break -
1 x 300m @45.08 (very even, 15" each 100m, thanks to my Sicilian pacer =) )
(15min biking)
p.s. quote for the day, by my dear godfather:
“Experience makes you stronger and develops your character. and never let your knowledge sadden you either. I am sure you understand what I mean.”
Brilliant.
Sunday, Jan. 22nd
(15min biking)
(15min biking)
(10min biking)
1.5 hour active swimming recovery and spa (sauna, Turkish bath and hydro-massage) > fantasticcccc… (I have these amenities for the next 4 months =) )
(p.s. my Sicilian teammate is an insanely intense swimmer… goodness)
(10min biking)
I feel great now.
Monday, Jan. 23rd
morning:
- 15min easy run
- 25min drill session
- 5min cool down
(15min biking)
(15min biking)
(10min biking)
evening gym:
- 30min progressive run (up to 4’/km)
- abs, lumbar and stretching
(10min biking)
I have a new picture:
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and p.s… Being a girl is very difficult…In an emotional kind of way… =/
Tuesday, Jan. 24th, 2012
(15min biking)
- 15min warm up, stretch
plyometrics on stairs - double leg hops upwards
- 3 sets of 6 flights (walk back recoveries/flight, 4min/set). So much easier now =) . I feel the improved elasticity. Especially when I remember last year’s burn… I’m quite pleased!
5min rest
- 1 x 670m on uneven surface (exterior course of track), @ 2:11 pretty relaxed and not tired in the end.
Gym just for 3 sets of bench.
(15min biking).
A better day today, so far.
Wednesday, Jan. 25th, 2012
morning:
- 15min warm up
- 25min drill session/strides
- 5min cool down
evening:
(10min biking)
at the gym:
- 30min upper body weights
- 30min progressive treadmill run (up to 15km/hr) and 2 x 1min fast strides (@18km/hr)
- 20min abs, lumbar and stretching
(10min biking)
(anddd… I just counted today was the 18th training day in a row, with no complete rest. But I feel NOT tired and GOOD). =)