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
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
Wednesday, March 7th, 2012
relaxing active recovery day:
(hamstrings are SORE from ems)
(15min biking)
sauna, cold shower
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
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… 
) 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
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)
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.
Sunday, March 11th, 2012
Went to my teammate’s x-country competition once more. I loveee watching these. Especially when my teammate comes first 
(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
Wednesday, March 14th, 2012
(15min biking)
(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
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
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)
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
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
Saturday, March 24th, 2012
(15min warm up)
(15min biking)
Tuesday, March 27th, 2012
morning abs
(15min biking)
17min warm up, stretch, drill, stride
(tired feeling…)
- 5 x 80m all under 11 (10.9, 10.8, 10.5, 10.9, 10.7)
(8min rest)
- 5 x 60m all low 8s
(5min rest)
dead by now
- 200m @ 27.8 feeling like crap
long stretch
(15min biking)
home-abdominals
evening:
- 30min run
- 10min drills on grass
cool down
I should EMS now, which I have neglected, but I think I’ll call this an EMS-recovery week (no strength sessions, perhaps I’ll re-start on Thursday)
A bit nervous for Friday’s PhD Defense. Ai aii…
Don’t you think you should progressively start cutting down on the long runs? Or keep them at 15 to 20 min maximum? Start saving some energy for the more specific track work…
Good luck on Friday, although I am positive you need none of it! You know your stuff… All the best!
Yes… Or else you will end up like this:
Friday, March 30th, 2012
(15min biking)
(15min biking)
(15min biking)
PhD… CHECK !!! =))))
(I think I know what it feels like to be on cocaine… the feeling of ‘feeling high’ and ‘slightly confused’, and ‘surrealistic’. )
(15min biking)
Evening:
(10min biking)
30min easy run
stretch, abdominals, lumbar
(10min biking)
Saturday, March 31st, 2012
(15min biking)
- 15min warm up
stretch, drill, stride
(windy…)
- 300m (100m walk/1:15’), 200m (100m walk), 300m (100m walk), 200m [@49, 30, 51, 29]
(15min biking)
Sunday, April 1st (happy month), 2012
Melancholic half day ! Would have been a day off (completely).
Then my teammate called, and:
(10min biking)
For a very few people that I whole-heartedly appreciate, I wish I could make miracles happen, so they would be happier… !!
(10min biking)
(suddenly in my life since this fall, I am able to dance well)
