I would have at least a day off between the new pulling (?) and the next session. Too late now, I guess… :o
But when you come back to those 40s-50s or whatever, it may be a good idea to introduce an acceleration limit within those drills and in accordance with the rehabilitation sessions you have already started doing.
Take your time this time and have a smooth transfer from rehab drills to training drills.
Thank you Nick.
So then I took the following day off just for you 
I don’t think this was a pull. Just a contraction followed by stiffness.
In fact the other hamstring (that I pulled) has been stiffer since.
Aaaanyway!
Thursday, March 19th:
> Upper body rebound reps, twice during the day.
Friday, March 20th:
> 12min jogging
> 10x20m A skips
> 10x10m running A skips (all fine)
> hamstring stretch iso hold
> Controlled running 1000m total:
10x10m
10x10m
10x20m
10x20m
10x20m
10x20m
> hamstring stretch iso hold
> Cool down
Saturday, March 21st:
> 20min jogging
> 10x20m A skips
> 10x10m running A skips
> (Total 1200m), split in
6x(10x20m), grass
> cool down.
All fine.
Monday, March 23rd:, Florence
Great training session 
With some ARP during breaks.
I feel enlightened.
Thankful.
And tired, in a good way.
Note: I envy life in Florence because of the existence of an art store on every block… I brought me canvases from there.
Here the closest one (15min walk away), has been closed for a week now “due to sickness” … Come on.
enlightened is good
Stef, you certainly are a cosmopolitan young woman, Florence…Thessaloniki…Milan…Lugano
If there is enlightment at the destination, I like to find ways to get there.
I swear I am not rich :o… But I sacrifice other things that I find less “necessary”.
I could be considered lucky in some ways … but I am not sure I believe in luck any more.
p.s. John, if I am cosmopolitan, then what is your son L who went EVERYWHERE? 
Tuesday, March 24th:
Verryyyy sore on my left calf. I didn’t do too much today, I thought it would cramp on every step.
800m warm up
A skips, etc.
10x10m cone runs
10x10m cone runs
10x10m cone runs
A little “technique running” on grass and cool down.
Very friendly italian coach named Pino approached me, I can’t believe I had a conversation all in italian, because he didn’t speak a word of English.
He looked interested in coaching me and commented on my ““very good technique”” (double quotes because I know what needs improvement…), I just wish I knew the language well enough to talk more in detail with him, and perhaps he can help me out with supervising or whatever… (Or I wish he knew at least 10 words of english =))
Perhaps I will look up the key phrases I need and talk again with him tomorrow… :rolleyes:
But from the 3-4 italian coaches I’ve spoken to so far, he “clicked”. It’s an instinct thing… :o
p.s. Somebody pleeeeeeeeeeeeeaseeee tell my mom to stop telling me to quit track … =( (although I think she got the message today, but then I thought so other times as well…). She’s a great mom and all, btw.
that description isn’t exclusive
Why does your Mother want you to stop track?
Because getting hurt all the time should “tell me something”.
Wednesday, March 25th:
OUCH. I don’t think my calves have ever been this sore before. There is a functioning standing up problem, and I thought I would never get out of bed this morning :eek: They hurt if you sightly poke them, it’s pretty funny.
Hamstrings are sore as well, but hardly as much.
I almost didn’t do anything, but thought sitting down and studying/painting all day might not be a good idea, so:
> Half hour jogging/skipping (I tried A skips for instance, and that was painfully funny), drilling, trying to loosen up.
It wasn’t happening :o
Dejan comes on Saturday
p.s. the whole day today was WRONG. I’d better end it soon, so I’m gong to sleep !
p.p.s. the amusing cherry on top was when during a seminar all in italian, with an audience of mostly english-speaking people (confused to start with), a french speaker started presenting for an hour ALL in french, with no translations
Takes a while to get used to using the calves the right way!
I remember a masters couple where the wife decided to compete towards the world masters mostly to keep an eye on her husband! He had alway been competitive but she was new to it. She pointed her toes down and had to correct it by cocking her foot, but in the end she ended up with a gold at worlds and he ended with silver!
Perhaps Pino can keep an eye on the technical issues for you. that would be great! do you have any smooth grass available to you?
I like this story very much
Thank you Charlie. There is plenty of relatively smooth grass inside and around, perhaps I should move there for the 10m cone runs. (?)
Still need to talk to Pino more in extend (however that is possible:o), he wasn’t there yesterday when I went.
Yes. if you have smooth grass to work on this would be ideal
were there specific drills / cues you used?
How are the calves today Stef?
Calves were just only slightly better this morning, but I took care of them with some stretching, and isos for warm up today (lunges) helped a lot.
They are still undergoing a shock :o
Thursday, March 26th:
I had a headache to start with. I had too much to worry about today, and people were generally very mean …
Lesson of the day:
Worrying = headaches, hence:
>> Stop worrying
>> Or train:
((>> Headache already gone))
5x(10x10m) cone runs. (on grass with spikes)
I wanted to do more, but it’s best to be as gradual as I can bear, I believe :o, plus my left calf especially was having a life crisis. I thought it would cramp. But it didn’t. Yay.
[[Coach Pino was there, but I will ask him to keep an eye on me later on, because now I will have Dejan for 9 days to keep an eye (:)), and then I am going to Greece for 10 days for Easter (until the Orthodox one, on the 19th), and there I know who to ask exactly. ]]
A few (5?) acceleration runs on the track. (I don’t know, I always lose count). I stopped when I almost cramped in my calf.
Cool down. I also stopped when I almost cramped :rolleyes:
Upper body rebound reps.
I am drinking a whole lot of water today.
And I caused an alarm to go off in the building… oups… :o
I was just tired of using the same door for in and out…!
Take two day for cals and exercises that don’t involve running and hopefully, the calves will improve enough for another session. Hang in there.
Ok !!
Calves actually function without much pain today. =) Yay.
Friday, March 27th:
Very sedentary day, battling in architectural workshop on conceptual ideas for 4.5 hours, with hardly any breakfast, created a headache half way through…
Late night exercises:
Mmm… that was it.
And all because of this painting: :o
(…which unlike watercolors that look better on screen, this looks 10x better in person…):
(My very first egg-tempera painting!- I made the egg solvent and all, the traditional Byzantine way These things last MUCH longer than oil-paints ! I might have a new medium-favorite. For the time being, at least… )
Mmmm… the weekend felt slack training-wise, but I guess it happens…
Saturday was OFF.
Sunday was OFF as well, just because stadium was closed, but with 4 hours of walking. And some Brazilian Jiujitsu… :rolleyes:
Monday, March 30th:
warm up / isometrics
5 x (10x10m) runs
5 x accelerations (accelerate 12-15m, maintain 10m)
Half hour EMS (explosive strength program on hamstrings). This Compex Performance machine is great… I have access to it until a week from Wednesday
I love such toys
I’m lost where are you right now?
LOL, I put that then thought, gee I can talk. I’m in Auckland tonight (and last) then Queenstown tomorrow night. 
Milan again ! Florence was one day.