Congratulations!!!
Thanks Nick =)
Wendesday
(15min biking)
was OFF (all day final exam phd presentations, good day outcome in the end =)) It was so stressful though =s )
(15min biking)
(15min biking)
Thursday, Dec. 15th
-
20min warm up, stretch, drill, stride
-
‘Policross’ race (2.600m cross country), I finished first in 10.03’. Brought a cup home, and so did my sicilian teammate, which was great.
-
cool down
Friday, Dec. 16th
(15min biking)
-
20min easy run
stretch
Drill-session (about 20’ of work) , and strides -
1hr15min gym (strength, abs, stretch)
(15min biking)
another good day, as I perhaps will have a part time researching contract in Greece =D
Saturday, Dec. 17th
- 40min run
- 6 x 100m strides
- 5min cool down
Sunday, Dec. 18th
(15min biking)
-
45min easyyyy running
stretch, drill, stride -
11 x 80m hills (walk back recoveries)
I fell down half way, taking a slippery curve… ouch for knees… -
1 x 500m fast stride (@1.30)
cool down
(1min biking)
I’m officially dead now. !!
Ι think it’s so distracting for someone who trains (half-way seriously), to read all about ‘scientific’ brain- balancing acts that take place for successful focus and injury-free performance. Theoretically explaining it is fine for those who are curious.
But for those trying to overcome barriers by physical (and mental) actions, they must find peace with themselves at a more actual level… not analyze their brain functions to death. Sometimes too much knowledge can be distracting - we all know that.
Instincts work best.
On another note…
I feel like a wounded animal today, psychologically, muscularly (still sore) and knees are beaten from my hill-fall yesterday (bumps and bruises).
But I did a double session (easy though…) after all 
Monday, Dec. 19th, 2011
morning:
- 25min run (and done)
(25min biking to store)
(25min biking home)
(15min biking to university)
(15min biking home)
evening session
- 20min run
- drills
- 10 x 100m tempo strides
- 5min cool down
tomorrow is last day in Milan, until a 20 day vacation back home (in Thessaloniki). Mixed feelings.
This unsettling environment truly inspires me.
But I also want to meet my upcoming new niece… <3
other good news: I officially have a new part-time research job with E.U. collaboration =) yipeeeeee
bad news: my first deadline is in less than 48 hrs (with 48hr notice…) goodness gracious.
Thank mighty powers for training =)))
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Tuesday, Dec. 20
(15min biking)
-
20min warm up
stretch, drill, stride, spikes -
9 x 150m, light jog back recoveries (w/spikes), at 22.30-23.20 secs.
The weather has CHANGED… too too cold today… Considering that, session was good and no leg tightness whatsoever.
Tomorrow the Sicilian team breaks for 20 days, and God helps us until we re-unite again =)
(15min biking)
Tonight could be an all-nighter, but I hope not… traveling very very early in the morning 
Wednesday, Dec. 19
Travel day (Milan > Thessaloniki)
Thursday, Dec. 22
- 20min warm up, stretch, drill, stride
- 5 x 80m
- 5 x 60m
- 5 x 60m
cool down
abs
Friday, Dec. 23
- 40min run
- 4 x strides
Saturday, Dec. 24
- 20min warm up, stretch, drill, stride
- 5 x 300m w/100m walk rest (about 1min-1min10"), @53,54,54,54,54 (very very cold and windy…)
cool down
Sunday, Dec. 25
- 30min run
- 15min MB abs
Monday, Dec. 26
-20min warm up, stretch, drill, stride
hills:
-
10 x 80m
-
4 x 60m
-
1 x 450m fast stride
Watched the movie Warrior. F a n t a s t i c
My oldest sister is expecting a baby today =S
Tuesday, Dec. 27
- 40min run
strides
Baby’s here =))
Wednesday, Dec. 28
- 20min run, stretch, drill, stride
hills:
-
5 x 80m
-
5 x 60m
-
300m fast stride
cool down
Thursday, Dec. 29
- 40min run
- 5 x strides
Friday, Dec. 30
-
20min warm up,
stretch, drill, stride -
8 x 200m (1min recoveries just), @ 32, 34, 34, 34, 33, 34, 34, 34
(goal for the spring: 8x200 w/1’jog recoveries at 32") let’s see…
Saturday, Dec. 31
-
30min run (progressive)
-
10min fartlek (stride ~150m, jog 100m )
-
3 x strides
cool down
- 15min MB abs
HAPPY NEW YEAR !!!
Congratulations, Stef!
Why the target with the 200s?
Happy New Year, Doc, with plenty of PBs!
Thanksss
Nick, about the 200s, I’m just following my Sicilian coach’s directions (this target kind of reminds me of Clyde Hartt type of training, in a way)
And don’t call me Doc (please).
PB wishes are welcome
Most recent work (that’s my oldest sister who just had a baby) http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash4/390222_227592200650011_193240590751839_508404_1898202114_n.jpg
I have another linkkk http://a4.sphotos.ak.fbcdn.net/hphotos-ak-snc7/403052_228387910570440_193240590751839_510843_1644752867_n.jpg
Sunday, Jan. 1st, 2012 (I like even-numbered years)
OFF (ping pong)
Monday, Jan 2nd, 2012
- 30min run
- 10min fartlek (130m fast stride, 50m jogging)
Tuesday, Jan. 3rd, 2012
afternoon:
- 20min warm up
- drills
evening:
-
20min warm up, quick stretch
-
2km @ 7:55
night:
- abs and glute exercises
Wednesday, Jan 4th, 2012
(15min biking)
-
20min warm up
-
20min run
-
2 x 100m strides
I miss the weight roommmmmm !!! (going to Milan on Monday, with a more organized life to come - I hope)
Thursday, Jan. 5th, 2012
(morning 20min + 20min biking)
(evening:)
-
20min warm up, stretch, drill, stride
-
5 x 80m (walk back recoveries)
-
5 x 60m (walk back recoveries)
-
1 x 500m nice and relaxed (spikes) @ 1:25
Time for some Greek ouzo now. I haven’t celebrated 2012 yet.
Friday, Jan. 6th, 2012
-
40min run
-
strides
Saturday, Jan. 7th, 2012
active recovery:
lots and lots of ping pong with my sister, and MB abs.
Sunday, Jan. 8th, 2012
Last full day in Thessaloniki 
Training with sister (as most have been)
- 20min warm up
Hills:
-
10 x 90m hills, quick walk back recoveries
-
1 x 450m fast relaxed
Monday, Jan. 9th, 2012
Travel to Milan today !!! For the first time in a long time doing this trip (towards Milan, and not the other way around), I arrived without a serious headache.
I am appreciating the wonderful sunny weather.
On another note, Thessaloniki had a 5.30am earthquake that my sister felt (because I was leaving, I am guessing the reason for the natural destruction)…
Melancholy feeling because my parents are so so nice, when they want to express it… And I’ll miss my bestest friend sister-L, and the new sister-mommy and the little niece
My mission here now is to deliver the final draft of the thesis until Jan.31st, and then wait until my final presentation on the end of March. Meanwhile, I image there will be some work with my new ‘external researcher’ job with the EU, and of course, TRAINING. I think I can enjoy training more now. But I am not settled, inside… It’s the end of something, and the beginning of something totally unknown, my income is experiencing a sudden decline (because my scholarship ended in December), and I need to figure things out… I know sometimes it’s just good to chill and enjoy some ‘light months’ of not trying desperately to astonish everyone around, but the idea is making me anxious, and needing to do something ‘extra’. …
I know I have a problem !!
I love Sicilian people… my taxi driver was Sicilian today, and I loved him before he even told me where he was from…
Training:
- 35min run (with 2 short breaks because my back has been tight for this whole vacation in Thessaloniki… I think my body is asking for the gym-work, which I will re-start tomorrow).
- 4 x strides (grass)
Tomorrow Sicilian-training reunion at the track.
But I still feel melancholic… Aah darn.
p.s. throughout all these years, I’ve always had my best personal-notebook-journal entries inside of an airport…
Tuesday, Jan. 10th, 2012
(15min biking)
back with my little team =)
-
15min warm up, stretch, drill, stride
-
8 x 150m w/fast walk back recoveries, ranging @ 21.7 - 22.6 secs. Nice sunny winter weather…
Today we discussed indoors. Perhaps I’ll run a qualifying meeting on Feb. 12th, and then nationals Feb. 23. (There’s also a meeting Feb. 4th, but too much travelling if I also do that… we’ll see…)
Gym was closed =(((
(15min biking)
random abdominal exercises at home.
Strange day today… emotion-wise.
Sigh.
Those 150’s look not bad for the low recovery. What distance are you thinking of re Indoors?
John, the 400. I’m counting much more on fitness level rather than speed for indoors, after this type of training experience so far.
Indoors, I read…
Your reading skills are still high
It’s too long till April/May… I need to do something sports-adrenaline-active… Hence the indoor thought.
I heard that this year they will take place at the ‘nicer’ stadium that is banked and ‘bouncier’… (the “Stadium of Peace and Friendship”)… I hope it’s true !I like that place.
Yes, and improving!
Not a bad thought at all, I agree! Have a break from training only, why not? It will only be for a couple of weeks, so… And yes, you are right about the races at this stadium!
Good ! Now I only need the ‘courage’ and enthusiasm to go…
On another note… I’m so glad I brought home-made Christmas cookies by my mom … I feel more at peace with them. -_-
Wednesday, Jan 11th, 2012
morning session: (motivated by Sicilian teammate)
- 30min easy run
- 15min drill session
evening session:
- 35min easy run
- 10 x 100m grass tempo (so effortless…)
abs during the day
Thursday, Jan. 12th, 2012
(15min biking)
-
15min warm up, stretch, drills, strides
-
3 x 300m, 1 x 200m (rests: 4min, 5min, 6min) (oh my God, I can’t believe I just finished all the cookies…)
The goal of this session was 4 x 300 under 50" , with 4min rests
first: 46" (felt soo nice and I wasn’t even tired… but I think it destroyed the session later on)
second: 49 (ahhh… what a difference)
third: high 49 (hamstring lactic attack)
fourth had to become a 200, @ 31"
oh well …
I felt bad for my teammate (I don’t know why I connect so well with this guy’s feelings, we’ve discussed that he’s the male version of me, in an extrovert version - I’d be the introvert).
His session was like mine, but a 600, 400, 600, 400, and he gave up on the third rep. The Sicilian coach was annoyed, and I was listening to him scold my friend (who was trying to justify himself) for about 15’ …
Sigh …
- 1hr gym work
(15min biking)
Drawing…
Downloading Iron Man …
I should really be editing my thesis …
I feel a bit sad for love-life issues … (no discussions here!)
I’m craving liver for tomorrow …
My glutes have been sore all day, for no apparent reason … (I think)
I have an upset stomach …
I miss home …
Particularly my sister.
On another note, wait a bit more for the final dates of those races. If ever, lol!