Good decision! 
Rudy Smith who refined the machine.
And a nice desert to hammer home that final nail in the coffin.
RaceRadio, do you have a psychological problem with burgers? (I never mentioned mcdonaldās, but even if I hadā¦ 
)
Please forgive my prejudicism.
My bad.
Donāt worry about it 
Thursday, Feb. 24th, 2011
Title of the day: Back on track, half āunliterallyā ā¦
-
15min biking
-
1800m warm up
-
10min dynamic stretching and static stretching
(following all on dirt path > to protect the shins > it worked)
-
2 x strides
-
2 x 40m accelerations (from 3-point start)
-
5 x 60m accelerations (from 3-point start), slow walk back recoveries
(longer rest) -
1 x 60m acceleration
-
4 x 20m build up into a 100m sprint (focusing on finding ātop speedā and then maintaining) , slowww walk back recoveries. These felt better. Iām finally feeling good again.
-
3 x 100m low Charlie skips, walk back recoveries (on track)
In the Gym:
-
Incline Press: 8 x 30, 8 x 34, 8 x 36 (kg)
-
One-arm DB rows: 8 x 12s, 8 x 14s, 8 x 16s (kg)
-
Master Glute machine (one leg at a time): 8 x 15, 8 x 20, 8 x 25k (kg)
-
Dips: 1 x 10reps (I now realize that I forgot to do the other 2 setsā¦ :rolleyes:)
-
Upright rows : 1 x 8 @ smaller bar+10kg (there was another set planned for this, but the bar was not available, and I couldnāt wait all dayā¦)
-
Swiss ball glute raises/holds: 3 x 12reps and 1x 30" hold on each set
-
Abs (in-between and after)
-
15min biking
p.s. Finally feeling stronger again. It only took me 3.5 weeks since my illness. :rolleyes:
Friday, Feb. 25th, 2011
Title of the day: Iāve really come to despise my park, despite the enchanting square meters of trimmed grassā¦
Reason: strange peopleā¦
-
10min warm up jog
-
Long circuit:
100+100+100+
100+200++100+100+
100+200++200++100+
100+100+200++100+
100+100+100++ -
10min cool down
(I canāt say I didnāt have shin issues, but oh well. Iām doing the best I can, stretch-wise)
Iād like to share some art soon!
Newest of my art
Oh my, I forgot about this journal for a bit !!!
Weekend was off, just with some EMS.
Monday, Feb. 28th, 2011
-
15min biking + 15min biking
-
30min run
Tuesday, March 1st, 2011
-
15min biking
-
10min warm up
-
few dynamic stretching and drills
(I have a new Tuesday/Thursday training partner/coach, suitable for SE stuff =))) Nice peopleā¦)
-
5 x 80m (w/trainers) low 11s all, walk back recoveries
5min rest -
5 x 60m (w/trainers) 8.4s almost all, walk back recoveries
5min rest -
1 x 200m strider (30secs), I did this just to help my partner run a 500 (I pulled him in the end).
Gym:
-
Leg press: 8 x 50, 8 x 70, 8 x 80, 2 x 90 kg
-
Bench press: 8 x 36, 8 x 46, 5 x 50 kg (spotter, thank goodness)
-
Seated Rows: 8 x 40, 8 x 45 kg
-
Lat. Pull Downs: 8 x 50, 5 x 55kg
-
Seated Front Press: 8 x 15, 8 x 26 kg
-
Swiss ball glute bridges: 3 x 12 reps
(abs here and there) -
15min biking
Wednesday, March. 2nd, 2011
-
10min warm up
-
long circuit
100+100+100+
100+200++100+100+
200++200++100+100+
100+200++100+100+
100+100+100 -
7 min cool down
Thursday, March 3rd, 2011
- 50min + 50min walking
off from running (raining, windy, very cold and it just didnāt work out in the scheduleā¦ )
Friday, March 4th, 2011
-
25min warm up run
quick stretch -
long tempo
100+100+100+
100+200++100+100+
100+200++200++100+
100+100+200++100+
(total 1900m)
- 5 hours walking (shoot me now)
Saturday, March 5th, 2011
Urinary tract infection! Didnāt train, as I felt like I had to go alllll the time.
Drank 6 liters of water.
Today (Sunday), it looks like things are much much better. Pfew
Sunday, March 6th, 2011
shoot
me
now
haha thank you thank youā¦
Tuesday, March 8th, 2011
Back on track, yipeeee
But still on antibiotics. I wonder if these have any effects on training. Iām being a self-doctor on this one. (Nick didnāt read thisā¦ :o )
Felt fine though ! With my new tuesday/thursday training partner (in Milan), training is approached with a different color in the day.
-
15min jog
-
dynamic stretching
-
few drills
-
few strides
-
7 x 150m (w/spikes), 2ā recoveries in between
(slowest one was 22.8 and fastest one was 21.3). Not so bad after illness and days off. I suppose. -
40min walk
My left calf has been flirting with an overstretch again since Tuesday, so I decided to take Wednesday off (againā¦i know i know), and devote it to stretching and therapy.
Thursday, March. 10th, 2011
With my new Milanese group =) I love my Sicilian group !!! They are two brothers, and their coach, who used to be a very good 400m runner. The older brother (the better one), just came back from a hamstring injury. I really like how they are both training in a quite devotional manner, and studying difficult fields at the same time while going to class and studying, unlike all of Greece, where athletes give up going to class for training, or finish in four-times-the-amount-of-time, if they happen to be training also !
Anyway!
-
15min biking
-
10min warm up
-
dynamic stretching/ drills/ some static
-
3-4 strides
-
5 x 80m w/walk back recoveries (all were 11.3 or 11.4)
(5min rest)
- 5 x 60m w/ walk back recoveries (low 8s for all)
(5min rest)
- 1 x 300m @44secs (a bit surprising, under the circumstances, but the coach says he got it right, and the start-mark was certainly right also. Who knowsā¦)
Gym:
-
Leg press: 8x60, 8x70, 8x80kg
-
One-arm DB rows: 8x14s, 8x14s, 8x14s kg
-
Bench press: 8x36, 8x36, 8x40, 8x40kg
-
Lat.pulldowns: 8x35, 8x50kg
-
Chin downs: 8x55kg
-
Seated rows: 8x40, 8x45kg
-
Swill ball glute raises: 3x10
-
master gluteus: 10x20, 10x25, 10x25kg (each leg)
-
upright rows: small bar+10, small bar+14kg
-
dips: 2x15
-
abs here and there
-
15min biking
Friday, March. 11th, 2011
I donāt know where this headache is coming from today, but doing work this morning was intolerable (anyway, I did 4 hours of it), then I took a one hour nap and when I woke up I thought it was morning. So after going to the supermarket and eating some pop corn (I know well enough to eat something salt when I start getting headaches solely from standing up, but this was more than that actuallyā¦), I went training. Headache was hugeeeee :eek:
- 10min warm up
- tempo
100+100+100+
100+200++100+100+
100+200++200++100+
100+100+100+100
(total 1800m)
- 10min cool down
EMS
- 25min active recovery hamstrings
- 2 x 20min relaxing massage calves
And my head still hurtsā¦ But Iām reading anywayā¦ because I get anxious when I think that I have 11 months to finish (thatās actually not a few, but anywayā¦ better safe than sorry )
Saturday, March 12th, 2011
I gave up sugar since Wednesday. Itās impressive how I am still goingā¦ :rolleyes:
I also stopped drinking coffee since Tuesday (more because I am out, and decided to take a break from it, taking advantage of the coffee-shortage-circumstance). And while I thought these past two years (since I started drinking coffee in my life) that coffee has no effect on me whatsoever, I can barely keep my eyes open since last Wednesday, I suddenly need an afternoon nap, and Iām going to sleep at 10.30ā¦
But I think that if I want to finish my phd one day, I should start drinking againā¦ :o
Training:
-
15min biking
-
10min warm up jog, few stretching, few drills, few strides
-
6 x 200m w/2:20-2:30m recoveries, all at 32 and 31, except last rest was at 3min and last rep was at 30secs.
Gym:
(forgot to take my stats-paper with me, so all this is from memory)
-
leg press: 8x60, 8x80, 4x90 kg
-
incline press: 8x26, 8x36, 8x36 kg
-
tricep pulldowns: 3 sets of 12 reps (donāt remember weights)
-
master gluteus: 2 sets of 12 reps
-
swiss ball glute raises: 3 sets of 12 reps
-
3 way shoulder raises w/2kg plates: 3 sets of 3x12 (12 reps each way)
-
abs here and there
-
15min biking
how much were you using?