Stefanie's

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925

Friday, March 2nd, 2012

noon training:
(15min biking)

  • 40min veryy easy run, but not pleasant for me, due to heavy legs (EMS?) and blistery feet… ah.

  • stretch

  • 30min drills on track (finally, I feel some kind of ‘evolution’ in terms of sharpness here =) )

  • more stretch

(15min biking)

evening training:

  • 20min progressive run

  • 25min drills/ strides on grass (wonderful )

5min cool down

  • 15min abdominals
926

Strange thing is it happens to you in spring (allergies)… not in winter or autumn, but spring. :stuck_out_tongue:

BTW, I watched the videos you posted (links). Thanks for sharing… nasty curve. Can’t comment much about the running iself, sorry about that. :frowning:

927

Thankssss I also got a message on some anti-allergy medicine which I could try, and also my teammate will ask his father, who conveniently is a doctor…
My main issue is finding something that doesn’t cause drowsiness. (and is not a banned substance, cause that would be rather funny… )

Saturday, March 3rd, 2012

Nice dayyyy 22 degrees.

Morning EMS:

  • explosive strength on hamstrings
  • active recovery on hamstrings

Early evening:
(15min biking)

Track:

  • 15min warm up jog,

  • good stretch, drills and strides

  • 5 x 80m, walk back recoveries (5min rest)

  • 5 x 60m, walk back recoveries (5min rest)

  • 1 x 300m @45 (easy and not tiring, but I need to be patient with this long-to-short year until my brain starts sending the faster signals… EMS will help for sure) I hope.

(10min biking)

Gym:

  • 30min leg press, pull ups, abs, lumbar and stretching

Spa:

  • 1 hr: hydromassage-sauna-hamam-hydromassage-sauna-hamam (cold baths in between). Fabulous, especially since I’m sore from EMS. I’m seriously becoming spoiled with this spa-amenity… And my wonderful teammate companion to make every training (and recovery) enjoyable. =)

(15min biking)

Tomorrow I go watch a cross-country race w/ the Sicilian group, yipeeeee (teammate’s running).

928

If that’s the main issue, consider allergy shots. After the initial treatments, the frequency typically drops to once per month. After a few years of treatment, many people can quit with no symptoms at all. Of course, it depends on the severity of the symptoms, but I much preferred shots to anything else that was available, and now, I don’t need anything.

Best,
Christopher

929

Thanks Christopher =)
I suppose first I would need to do an allergy test and find out what exactly I’m allergic to? (although I pretty much know it’s the poplar tree’s pollen, because it gets pretty bad when I’m around those… =/

930

Yes, that is correct. A skin test is common, though there are other methods such as blood test. They use a pen to map the patient’s back. Then they scratch the skin with a variety of allergens (e.g. pollens, molds, dander, etc). After assessing which allergens cause a reaction, they can create a batch of allergy treatment specifically for the patient. They keep it refrigerated and use a sample with each visit. The shots can sting for thirty seconds or so, but the relief from allergies typically starts from the very first shot. Most doctors will recommend medication instead, but IMO, there is no comparison with the relief of immunotherapy.

Best,
Christopher

931

Thanks again Christopher !

For the time being, I will be trying AERIUS , it’s the lightest out there (pill), and it should reduce the symptoms. I’ll start today or tomorrow. (this is after consultation with my teammate’s father).

Sunday, March 4th, 2012

(15min biking)
OFF - teammates cross country regional race. He did wonderfully (2nd, 4km) on a course that looked like playing pac-man… (p.s. he’s a 800m specialist)
(15min biking)

Monday, March 5th, 2012

morning:

  • 45min running with 2 interruptions for stretching
  • stretch and abdominals

EMS:

  • explosive strength on hamstrings (strength session no.3)
  • active recovery on hamstrings

(10min biking)
(10min biking)

evening:
(10min biking)

Gym:

  • strength (3x8squats, 3x8leg press, 5x8 squat jumps)

  • abs/lumbar and good stretch

  • 40min run, comfortably at 12.5km/hr and progressive increase up to 15.5km/hr for last 8min (felt too easy)

quick stretch

(10min biking)

night:
EMS:

  • active recovery on hamstrings
932

Tuesday, March. 6th, 2012

(15min biking)

  • 15min warm up, stretch, drill, stride

  • 5 x 150m (w/2:30min recoveries) @ 20.8, 20.7, 20.9, 21.5, 21.7
    8min break

  • 1 x 200m @28.8

(rather cold today)

cool down

(15min biking)

EMS:

  • explosive strength on hamstrings (strength session no.4)
  • active recovery on hamstrings
  • relaxing massage on calves
933

Wednesday, March 7th, 2012

relaxing active recovery day:
(hamstrings are SORE from ems)

(15min biking)

sauna, cold shower

  • 30min swimming

spa: sauna, hydromassage, sauna (cold showers in between)

(15min biking)

New color-pencil drawing (a jungle mess):

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash2/64668_269010366508194_193240590751839_600952_1787882083_n.jpg

934

Thursday, March 8th, 2012

hammies tight and soreeeee

(15min biking)

  • 20min warm up, stretch, drill, stride

  • 3 x 300m w/ 6min rests (cold weather)
    (@ 44.7, 47.8 haa… 51.2 hahahahhaha… :stuck_out_tongue: ) My hammies were pretty much destroyed, such painnnn… (now i’m fine)

p.s. I have a huge problem of ‘bouncing’ upwards rather than forwards, after accumulating with lactic acid. People have been telling me this for agessss.

couple of strides, and cool down

(15min biking)

evening:

  • 20min easy run
  • 2 x 100m strides on grass

EMS:
(i’m not strengthening hammies today…)

  • active recovery on hamstrings
  • relaxing massage on calves
935

Very nice drawing. :cool:

936

Thank you !! =)))

937

Pfeew let’s see…
I feel like toast now.

Friday, March 9th, 2012
(15min biking)

  • 30min run, pretty stressful (also lower back tightness)
    good stretch
  • 15min drills
    good stretch again

(15min biking)

Saturday, March 10th, 2012
(15min biking)

  • 15min warm up jog
    stretch, abdominals, drill, stride
  • 2 x 40m accelerations
  • 5 x 80m, walk back recoveries
    (5min rest)
  • 5 x 60m, walk back recoveries
    (6min rest)
  • 1 x 300m @high 45/low 46, I would say this was relaxed. My body doesn’t really know how to go fast at this point, unless it’s 60m or less. Goodness.

(15min biking)

later:
(15min biking)

  • 30min run
    (15min biking)

Tomorrow is again my teammate’s other x-country race, so tomorrow will most likely be off, but I would like to get my next (no.5) EMS strength session on hammies.

938

Sunday, March 11th, 2012

Went to my teammate’s x-country competition once more. I loveee watching these. Especially when my teammate comes first :wink: (4km)
I also love watching the 8 year olds run these… !!!

  • 35min progressive easy run at night, with 5min cool down

EMS: (strength session no. 5)

  • strength and resistance on hamstrings
  • active recovery on hamstrings
  • relaxing massage on calves

Monday, March 12th, 2012

(15min biking)

40min progressive run (strenuous…)

half hour abdominals/ lumbar and stretching

(15min biking)

Tuesday, March 13th, 2012

(15min biking)

  • 15min warm up
    stretch, drill, stride

track work:

  • 200, 150, 200, 150, 200, 150 (w/~2:15’ recoveries) @ 29(mid), 21(low), 30(low), 21(high),28(high),21(mid)

cool down

(15min biking)

evening:
(15min biking)

  • 1+ hour of muay thai at the gym. I paralyzed my right arm (outside, above the elbow) by receiving a false block (by my track-teammate… Our coach should be thrilled when he sees the bruise on Thursday!) . I’m in too much pain now =//// Seriously. Ahh… =SSSSSS

(15min biking)

ouch… even typing hurtsssssss

939

Wednesday, March 14th, 2012

(15min biking)

  • 40min progressive run

(15min biking)

Thursday, March 15th, 2012

morning:
(15min biking)
Due to last-minute notification about an earlier training time, biking, warming up and strides was so fast , I thought I had already trained by the time they were all over… pfeeew… (no breaks whatsoever)

  • 15min run, super quick stretch, super quick strides

  • 500m @ 1:24 (with an almost-stop before the last 100m, due to some stupid youngsters not knowing what they were doing during gym-class.
    (6’rest)

  • 300m @ 46.3
    (5:30’ rest)

  • 200m @ low 29 (aiii… )

(15min biking)

evening:
EMS: (strength session no. 6)

  • explosive strength and resistance on hamstrings
  • active recovery on hamstrings
  • relaxing massage on calves
  • relaxing massage on quads
940

Friday, March 16th, 2012

morning:

abdominals (300)
EMS:

  • 2 x active recovery on quads

evening:

(15min biking)

  • 20min warm up
  • 37min @ average 4:33 per km
  • 10min cool down

(15min biking)

New color-drawing (practically incomplete, but I think it covers me …)

http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/429661_273906526018578_193240590751839_611493_1118332347_n.jpg

941

Saturday, March 17th, 2012

(15min biking)

  • 15min warm up run, stretch, drill, stride

(humid and chilly weather, with slight head-wind)

  • 5 x 100s @13 (mid-high) range, walk back recoveries
    (5min rest)
  • 5 x 60s @ mid-low 8s (from 8.5 to 8.07)
    (5min rest)
  • 1 x 300m @ 43.5 (yipee, fastest this season)

(15min biking)

942

Sunday, March 18th, 2012

(15min biking)

  • 50min easyyy run (feeling destroyeddddd from the day before)

  • abdominals/lumbar and good stretch

(15min biking)

  • disco dancing :slight_smile: (suddenly in my life since this fall, I am able to dance well)
943

Monday, March 19th, 2012

(15min biking)

  • upper body circuit

  • abs/ lumbar/ stretching

SPA: sauna - sauna - hamam (cold showers between)

Tuesday, March 20th, 2012

(15min biking)

  • 15min warm up
    stretch, drill, stride

  • 6 x 150m (2:10 rests) @ 20.5, 20.5, 20.9, 20.8, 20.8, 21.4 (liver pain before the last… ouch)

cool down

(15min biking)

evening:

  • 30min easy run
  • 4 x 100m strides (grass)
    cool down

abdominals

EMS:

  • hamstrings explosive strength + resistance (strength session #7)
  • hamstrings active recovery
  • calves relaxing massage
944

Wednesday, March 21st, 2012

(15min biking)

  • 10min warm up + 7.5km run (up to 4.20per km) [short stop]
  • 1km easy running
  • 10min cool down

(feeling destroyed - but in a ‘good’ way)

(15min biking)

Thursday, March 22nd, 2012

(15min biking)

(15min biking)

OFF from structured training

night EMS:

  • active recovery on hamstrings
  • relaxing massage on calves

Friday, March 23rd, 2012

(15min biking)

  • 2800m warm up, stretch, drill, stride

target training: 400m easy@max 1:10, 300m@45, 200m whatever comes out

outcome:

  • 400m @66" pretty easy and no lactic whatsoever
    (8min rest)
  • 300m @44.3"
    (10min rest)
  • 200m @27.xx (don’t remember what the coach told me)

[I don’t know why, but I feel disappointed. Perhaps because my training partner had a more “impressive” training than me =/ ]

cool down

(15min biking)

evening:

  • 30min easy run
  • 20min drilling and striding on grass
    light jog back home

now I should do EMS strength session, but it’s too late, and I’ll do it tomorrow or Sunday. Next hard training should be on Tuesday.

Sad =(

I made a graphic collage of my artwork today (in like 15’). This is what came out:
http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash3/531924_278049832270914_193240590751839_621496_1198590589_n.jpg