Wednesday, April 15th:
> Morning Isometric squat
Track: (rain rain rainnnnn
)
> Warm up/Isometrics
> Drills
> 4 x (10x10m)
My sister is a great observer-coach =) Sheās 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¦
Friday, April 17th:
This is not a good weekā¦ Iād rather not talk about it.
Or sooner than that. 
And you didnāt die during that detox? :o Iām hungry reading it.
Most importantly > have you maintained weight?
No I didnāt 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 donāt drink too much coffee either, Iām 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 ādangerousā foods are floating aroundā¦
Sunday night is Milan again though, and my simple eating will start once again.
I will miss momās food.
Saturday, April 18th:
I donāt know why I tell myself āno 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 āStef-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 donāt 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 donāt drink tea as donāt 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. Itās probably my favorite kind of meat. 
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 FloJoās biography āFlorence Griffith Joyner, Dazzling Olympianā- itās 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 
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.
(Itās not my fault I canāt 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 donāt want to risk it getting worse (EMS is really REALLY helping)
b) track is locked up this week
When things start running smoothly again, EMSās 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 didnāt 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 itās 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 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 donāt remember how many
> 15m accelerations+20m maintain, I donāt 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 itās 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.
Iām going through another highly-unsettled phase.
Wednesday, April 29th:
Balance Discus / Isometrics
Warm up / isometrics
(Strength Endurance)
Thursday, April 30th:
EMS:
TRACK:
Friday, May 1st. Happy May Day (Athens).
EMS
> 20min Hamstrings relaxing massage (they are very very sore since yesterday, probably because Iāve 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¦ 
and :o
Anyway, training-wise, my hammies are still very very sore, I cannot touch my toes any more. I really wonder if itās 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 havenāt talked about lately just because I havenāt 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 Iāve seen doctors who have looked at previous MRIās involving the same kind of pain, and they donāt know what exactly it could be. This is actually the knee for which Iāve been to Milan in the first place, and itās 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 Europeās best knee doctors reside in Athens, in fact I had to cancel last Septemberās 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 donāt think iāve 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¦
&%^&$$(&_&(^&)^@$!#@!#$!