Saturday, March 24th, 2012
(15min warm up)
-
20min run
stretch -
30min drills and strides
-
15min plyometric jumps in sand pit
(15min biking)
Sunday, March 25th, 2012
(10min biking)
-
5min warm up, 5km run (down to 4:20 per km) and 5min cool down
-
Gym: squats and squat jumps
-
1km (treadmill) @ 4.00 per km down to 3.45 per km
-
stretching, abs and lumbar
(10min biking)
Monday, March 26th, 2012
(10min biking)
-
10min warm up + ~6km (@4.50, 4.45, down to 4.13 per km) , + 15min cool down
-
stretching, abs and lumbar
SPA
- sauna - hydromassage - sauna (cold showers between)
(10min 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!
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)
-
30min swimming
-
1hr SPA and ponder-chatting
For a very few people that I whole-heartedly appreciate, I wish I could make miracles happen, so they would be happier… !!
(10min biking)
don’t forget to do your biking…
Is this sarcasm?
I don’t bike for the sake of training actually… it’s my means of transportation.
Monday, April 2nd, 2012
morning easy session:
- 10min warm up
stretching - 20min running
stretching - 20min drills and strides on grass
abdominals
EMS:
- active recovery on hamstrings
- relaxing massage on calves
evening:
(10min biking)
- 40min run (20min easy progressively to 4.30/km and for the last 20min from 4.30/km down to 4.10/km)
stretching
(10min biking)
Tuesday, April 3rd, 2012
(humid, chilly and windy…)
(15min biking)
-
20min warm up
stretch, drill, stride -
5 x 80m w/head wind @11.1" down to 10.7" (walk back recoveries)
(5min rest) -
5 x 60m @ 8.3, 8.3, 8.3, 8.0., 8.1
(8min rest) -
1 x 400m @ 61" (30+31 splits). I’d say comfortable and no lactic acid.
cool down
(15min biking)
Wednesday, April 4th, 2012
(10min biking)
- 25min run + 3 x strides
- abdominals/lumbar/stretch
SPA: sauna-sauna-hamam (cold baths between)
(10min biking)
Thursday, April 5th, 2012
(15min biking)
-
Warm up, stretch, drill, stride
-
5 x 200m w/3min rests. (asked to go 33-34 and progress to 30 for the 4th and then ‘all-out’ for the last), but went 30,32,31,30,29
cool down, stretch
(15min biking)
Friday, April 6th, 2012
(15min biking)
-
Long warm up, good stretch
-
Drilling day and plyos and a few strides
(15min biking)
evening:
(10min biking)
- Long warm up, stretch
- Strength (upper body and leg press)
- Abdominals/lumbar
Half hour spa (sauna-sauna-hamam) cold baths between
(10min biking)
Saturday, April 7th
OFF (that was actually after 15 days of training in a row)
just
(10min + 10min biking)
Sunday, April 8th
(10min biking)
- 30min run
(10min biking)
Monday, April 9th
morning: 20min run and drills
(10min biking)
evening: 35min run, abdominals, lumbar, stretching
(10min biking)
Tuesday, April 10th
morning:
(15min biking)
-
15min warm up, stretch, drill, stride
-
5 x 80m, walk back recoveries (@low 11s w/ head wind)
(6min rest) -
5 x 60m, walk back recoveries (@low 8s)
(8min rest) -
1 x300m @ 44.8
Annoyed with training. I need to find my own solutions.
(15min biking)
My solution… :
Evening EMS (starting a new cycle; strength session no.1)
- explosive strength hamstrings
- resistance hamstrings
- active recovery hamstrings
- relaxing massage calves
Wednesday, April 11th
(10min biking)
- run: 12min warm up + 24min @4.30/km
- 6 x 100m @14 (100m walk recoveries)
10min cool down
long stretch, abdominals and lumbar
Spa: (sauna-sauna-hamam) +cold in-between shower/baths
(10min biking)
Waiting for my training partner to come back from Easter vacation, so he can help me resolve my life at this period. (in all aspects) =)
Thursday, April 12th
(10min biking)
- 20min warm up
- strides
(10min biking)
EMS
- hamstrings active recovery
- calves relaxing massage
Friday, April 13th
(15min biking)
- 15min warm up
stretch, drill, stride
(15d Celsius)
- 4 x 150m walk back recoveries @21.6, 21.5, 21.4, 21.4), 5min break
- 1 x 150m @ 20.5
(Dear God, when will the speed come?)
(15min biking)
EMS:
- explosive strength hamstrings (strength session no. 2)
- relaxing massage hamstrings
I love good steak.
Saturday April 14th
(10min biking)
-
20min warm up
-
Weights (squats, squat jumps, pull ups, dips)
-
30min drills + plyos on the fighting mats (barefoot). Wonderful. (p.s. raining these days).
(10min biking)
Sunday, April 15th
(Orthodox Easter)
OFF
Monday, April 16th
feeling like crap
(10min biking)
- 20min easy run
- abs/lumbar/ good stretch
1hr chat-reflecting about existential problems
(10min biking)
Tuesday, April 17th
4am 
:
EMS:
- explosive strength hamstrings
- active recovery hamstrings
- strength quds
- active recovery quads
(15min biking)
- 15min warm up
stretch, drill, stride - double leg hops upstairs: 6 x 25 hops, 5 x 25 hops, 5 x 25 hops
- 1 x 300m @44.3 (i’ve sooo hit a wall)
Wednesday, April 18th
(10min biking)
- 30min easy run
- 6 x fast strides
(10min biking)
What’s the plan from now on? Update. 
Thursday, April 19th
(15min biking)
Too cold for normal training (9 degrees), so we ran a ‘friendly race’ that was going on at the stadium, 3km long…
My time: 11:26 (I didn’t kill myself. Just a bit of calf cramping in the end)
(15min biking)
Friday, April 20th
-
25min very easy run
-
30min drills on grass and strides
Saturday, April 21st, 2012
(15min biking)
-
15min warm up
stretch, drill, stride -
5 x 80m (ranging from 10.1 to 10.5) , walk back recoveries (niggle right glute for the last one)
(5min ) -
1 x 60m (stopped half way through because I felt something strange more intensely: please refer -with input, if you could ! - here: http://www.charliefrancis.com/community/showthread.php?22215-spike-lengths-and-sprinting
cool down, stretching
(15min biking)
Nick, from the way things are looking, I’ll probably run my first race on May 4th? Then directly Greece 12-13 of May for the clubs championships.
I pulled a hamstring last Thursday.
Fixing it.
I pulled a hamstring last Thursday.
bugger
Fixing it.
you following Derek (Charlie’s) protocol at http://www.runningmechanics.com/articles/injury-management-and-rehabilitation/hamstringrehabpart1/ and http://www.runningmechanics.com/articles/injury-management-and-rehabilitation/hamstringrehabpart2/ ?
Thanks John !!! Reading now what you sent, and I’ll start applying =) So far I’ve done two injections for the inflammation (one per day), ice and voltaren creams. Did upper body training today (day 2). Biking felt painless from day 2, so I imagine it’s not so severe.
Any hope for me to go 100% on May 12t?
p.s. by “biking” I don’t mean a biking-workout, but simply transporting myself
what distance? I would suggest getting healthy was the number 1 priority and if you are right for the 12th then good, racing when you aren’t 100% could well make recovery much longer. Personally I would be wanting to be 100% by the 5th or 6th and make a decision then. On race day decisions are too influenced by emotion.