Stefanie's

Wednesday, April 15th:

> Morning Isometric squat

Track: (rain rain rainnnnn:slight_smile: )
> Warm up/Isometrics
> Drills
> 4 x (10x10m)

My sister is a great observer-coach =) Sheā€™s helping me out with technique the right way. Too bad we live in different cities again after Sunday. =(

BTWā€¦
No more running for the rest of the weekā€¦ Time to strengthen around the knee again.
And loose 4-5 kg. I need less load to keep my joints healthy.

http://www.charliefrancis.com/community/showthread.php?t=20271 2kg in 8 days :eek:

sorry re the knee :o

When I come to Milan I can asure you that we will lose these fricky kgsā€¦:frowning:

Friday, April 17th:

This is not a good weekā€¦ Iā€™d rather not talk about it.

Or sooner than that. :cool:

And you didnā€™t die during that detox? :o Iā€™m hungry reading it.
Most importantly > have you maintained weight?

No I didnā€™t die, remember during that time I did hardly any exercise. The most I did was a warmup some easy medball throws with a jog and hurdle flexibility. There were times of it I very seriously considered adopting it as a full time eating pattern :eek: There are parts that I now incorporate in my diet, examples instead of coffee first thing I now have a hot drink with 3 desert spoons of lemon juice and a pinch of cayene pepper. I was never a large coffee drinker, 2 a day, and now have say 2 every 3 days. As for the weight, I have actually dropped a bit more since and that is with starting creatine. My regular diet is my own version of carb cycling which is something I have used for a couple of years, there is an article http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/a_beginners_guide_to_carb_cycling I pack on weight when I get tired and stressed as I binge eat in the evening ā€¦crackers with jam or peanut butterā€¦:o

John, why do you think coffee is a bad thing?
I donā€™t drink too much coffee either, Iā€™m a (green) tea-drinker, but I know some athletes who drink a lot of it (300-400mg caffeine/day) for metabolism boosting as part of their diet.

By the way, I am having a hard time concentrating on my kg-drop-plan here, as tomorrow is Orthodox Easter, and all kinds of ā€˜dangerousā€™ foods are floating aroundā€¦
Sunday night is Milan again though, and my simple eating will start once again.
I will miss momā€™s food.

Saturday, April 18th:
I donā€™t know why I tell myself ā€œno more running this weekā€, and go out and run today, but I did runā€¦ and my knee has some good irritation at the moment, but I decided to start iso strengthening again, and it does make me feel safe. In a way.

> Warm up / 5min isometric
> 4 x 300m on grass, 2min recoveries
(I know I should be careful with longer distances at the moment, for various reasons, but I think I need clinical help relating to bad decision making concerning my personal training.
My ex-Greek-coach who trains my 400m friend says it most accurately: I am generally crazy, with no self control, and I think that I can do everything in one session and then go compete in the Olympics the following day.
:o note: she has experienced a lot of ā€˜Stef-obsessionsā€™ in fall of 2004. Once she banned me from stepping on the track. Good days. :o
> 12 x 50m running A skips (walk back recoveries)

I donā€™t think its necessarily a bad thing at all unless you drink lots (5+ a day) Really it is more to have one for enjoyment or as an anti fatigue tool rather than as a habit. I donā€™t drink tea as donā€™t like the taste.

Sunday, April 19th:

Thessaloniki:

> Isometrics (20minutes)
> Upper body rebound reps (150reps)
> MB circuit with sister (lets seeā€¦ 50+50+50+30+50+10+30+30+30=330 reps)
> Upper body rebound reps (150 reps)
> MB circuit with sister (300 reps)

Easter foodā€¦ I love eating goat. Itā€™s probably my favorite kind of meat. :cool:
Full ā€¦

Travel to Milanā€¦
> Flight to Rome (nice and on timeā€¦ gorgrous sunset bird-eye viewsā€¦ Empty plane, due to Easter day)
> Waiting in Rome for 1hr + 1 hr delay.
> Flight to Milan
(speed reading. The guy at the other side was staring at me because I was reading fast and switching booksā€¦ I must have looked like a total weirdo. I read 3 comic book volumes by ARKA, all of FloJoā€™s biography ā€œFlorence Griffith Joyner, Dazzling Olympianā€- itā€™s not long at all, and then I picked up my EMS Theory print outs - from this forumā€¦ very good stuffā€¦
Reading hyper-activityā€¦ )
> Waiting for luggageā€¦ ughhh.
> Bus to central station (another hour of EMS Theory reading)
> Bus to my residence.

Glad to feel sheltered.

If God loves me, tomorrow my EMS will arrive.

Monday, April 20th:
Just many seminars. No training, except for some isometrics.
And 1.5 hr walking.

And God had to think about it just a bitā€¦ the EMS came the following day ( :o )

Tuesday, April 21st:

> Isometrics
> Walk to the track. Track is closed all week - they are putting new tartan.
This is a sign to completely get rid of my knee irritation this week !!
And I know how:

EMS COMPEX :smiley: yayyyyy. This is my second favorite toy ever, after Bobby the violin.
I abused it the first dayā€¦ Or perhaps I abused myself with electricity.
(Itā€™s not my fault I canā€™t run right nowā€¦ )
> 30min explosive strength on hamstrings
> 30min explosive strength on glutes
> 30min shaping on abs
> 30min strength on abductors
> 20min Endorphinic around Knee +20min Endorphinic on shin
> 30min shaping on abs
> 20min Endorphinic around Knee + 20min Endorphinic on back

(heyā€¦ I was reading while doing all thisā€¦ :o )

Wednesday, April 22th:

Morning scrubbing walls. I decided to disinfect my room.
Long Seminar ā€¦
Reading ā€¦
Brainstorming ā€¦

>Isometrics
>Upper body rebound reps (300 reps)

EMS (oh boy, lets seeā€¦)
>30min ab strengthening
>20min Endorphinic on the knee + 20min Endorphinic on neck (nice!)
>35min Explosive strength on hamstrings
>30min relaxing massage on hamstrings
>30min relaxing massage on calves
>20min Endorphinic on the knee
>30min chest strengthening

(while reading things to be read )

NOTE: I have not replaced sprint training with EMS !
a) my knee needs around-strengthening again because it started hurting two weeks ago and I donā€™t want to risk it getting worse (EMS is really REALLY helping)
b) track is locked up this week

When things start running smoothly again, EMSā€™s purpose will be recovery and lesser strengthening (>mostly hamstrings).

Other than thatā€¦
I feel unsettled.
And I want to paint about it, butā€¦

I need more time to paint.

Thursday, April 23rd:

I proposed a dissertation topic today. I didnā€™t know what I was talking about. I am sure by now that I have a skill of public spontaneous brainstorming speeches, on architecture at least. Other than that, I am a pretty introvert person. I think.

Another EMS marathon today. I am TIRED nowā€¦
But itā€™s a strange kind of fatigue.
It feels like sleepiness!! And I am not sleep deprived. I have been averaging 9 hours this week.

EMS
> 20min Endorphinic on knee
> 30min Strength on vastus medial of problematic knee
> 20min TENS on knee
> 30min Strength on abductors
> 30min Strength on adductors
> 30min Strength on abs
> 25min Explosive Strength on hammies
> 30min Active Recovery on hammies
> 30min Strength on adductors + 30min Strength on abs

Okā€¦ maybe I am overdoing it, now that I reading this again. :rolleyes:

Dejan is sick :frowning: He puked 14 times today and has a fever :eek::eek:

Friday, April 24th:

Travel to Athens to spend a week.

Saturday, April 25th: , (Athens)

> Balance Disus on one leg (good stuff)

Sunday, April 26th:, (Athens)

> Balance Discus on one leg
> Warm up
> 15m accelerations+10m maintain I donā€™t remember how many
> 15m accelerations+20m maintain, I donā€™t remember how many
> cool down
> Balance Discus on one leg

Monday, April 27th:, (Athens)

> Balance discus
EMS
> 30min adductor strength
> 30min glute strength
> 30min pectorial strength
> 30min hamstring relaxing massage (they were pretty sore)

> A few isometrics
> Balance discus

Walk to the track and backā€¦ my knee is still bothering me, but I suppose itā€™s getting better. Balance discus is great.

Tuesday, April 28th: , (Athens)

EMS:
> 30min shoulders Resistance
> 30min pectorials Strength
> 30min obliques Strength
> 30min low back Strength

Track:
> Warm up
> Tempo:
100+100+100++
100+100+200+100++
100+200+200+100++

EMS:
> 20 min knee TENS
> 30 min hamstrings Resistance
> 20 min knee TENS

Too much in my head to write about.
Sometimes I feel trapped in my own self.
I just wonder how most of everybody else survive with such mellow tones in this life.
Iā€™m going through another highly-unsettled phase.

Wednesday, April 29th:

  • Balance Discus / Isometrics

  • Warm up / isometrics

(Strength Endurance)

  • 6 x 30m A skips
  • 6 x 30m B skips
  • 6 x 30m straight leg bounds
  • 5 x 80m running A skips
    (walk back recoveries)

Thursday, April 30th:

EMS:

  • 30min hamstrings relaxing massage
  • 30min pectorials strength
  • 30min shoulders resistance

TRACK:

  • Warm up / isometrics
  • (Tempo)
    100+100+100++
    100+100+100+100++
    100++

Friday, May 1st. Happy May Day :slight_smile: (Athens).

EMS
> 20min Hamstrings relaxing massage (they are very very sore since yesterday, probably because Iā€™ve been cranking up the resistance program latelyā€¦)
> 20min Calves relaxing massage
> 30min Abs Resistance, on Balance Discus (interesting =) )

Saturday, May 2nd: Back to Milan from Athens

I am officially burnt out from travelling.
And as I was settling with the idea that I am not taking another trip until July, I get this notification that our mid May seminar also involves a 2 day seminar in Germany. Dear God. ā€¦ :confused: and :o

Anyway, training-wise, my hammies are still very very sore, I cannot touch my toes any more. I really wonder if itā€™s all from that cranked up EMS hamstring Resistance session I had.
Who knows.

Today I am just stretching. Yes, I decided to stretch a little again.

On another note, I am starting to get that anxiety-feeling again, with the weather brightening up, and track competitions taking place on weekendsā€¦
I want to be involvedā€¦
I do have this knee issue, that I havenā€™t talked about lately just because I havenā€™t felt like it, but I get this kneecap irritation right in the middle of the bone and sometimes to the right, half way through sessions (or sooner).
I acquired for a moment (or twoā€¦) that ex-kneecap fracture fear again, so I went for x-rays, nothing shady seemed to appear there.
This has been a rather confusing issue for me, as Iā€™ve seen doctors who have looked at previous MRIā€™s involving the same kind of pain, and they donā€™t know what exactly it could be. This is actually the knee for which Iā€™ve been to Milan in the first place, and itā€™s been more than a full year of various adventuring and travelling (Milan, Florence, Amsterdam), I never paid too much attention to the fact that two of Europeā€™s best knee doctors reside in Athens, in fact I had to cancel last Septemberā€™s appointment with one of them, due to a Milan phd interviewā€¦
Anywayā€¦ these people are extremely wanted, busy, and expensiveā€¦ my next appointment is for Septemberā€¦ :eek: Hopefully the issue will be forgotten until then.
I live with this continuing wishā€¦

Now I go sleep.

Sunday, May 3rd: (Milan)

> 2hr walking around

EMS:
> 30min Adductors resistance
> 30min Glutes resistance
> 30min Abs resistance

Stretching.

Hammies still sore.

Milan looks lovely in the sun. I donā€™t think iā€™ve seen it this sunny before.

Painting marathon today. I love my room full of unfinished paintingsā€¦ now hopefully I start finishing some.

Ahhhā€¦ just this close to quitting.
ā€¦
&%^&$$(&_&(^&)^@$!#@!#$!