Tuesday, Feb. 28th, 2012
(15min biking)
(15min biking)
- 20min warm up, quick stretch
hills:
-
10 x 20m
-
10 x 50m
-
2 x 150m
plyos:
double leg hops upstairs:
6 x 16 hops
few abs
(15min biking)
(15min biking)
Wednesday, Feb. 29th, 2012
is it possible to twist/sprain an ankle at 7pm in training, and feel the effects at 12 midnight, after biking, spa, and shower ??? Ouchh… !
Today was travel day… I hate travel days. I doooooo !!!
Training:
-
40min interrupted run with stretchings in between (back was sooo sore and stifff)
-
20min drills and strides (I twisted my ankle there, as these were on grass).
cool down
(10min biking to the gym)
- 1hr spa (sauna, hamam, hydromassage, sauna, hamam, and cold showers in between)
(10min biking)
So many people reading my journal, and nobody has nothing to say, ever? =PP (except for a couple of exceptions)
People, share your thoughtssssss. It matters.
Spring allergies… ahhhhhh.
I need to find a solution. It’s only March 1st.
After training, during the spring, I start sneezing, my nose becomes runny, I get a headache, I want to sleep, and my eyes become heavy.
How lovely.
Especially when I need to create innovative texts for research proposals. Darn.
Tempo on track today, 400s (keeping partial company to my training partner’s 5k easy-going race, joining on every other turn)
(I hope I make sense today, I’m not re-reading anything, and I’m still in shock from allergies… I need a placebo-cure. Vodka perhaps? )
Thursday, March. 1st, 2012 (this year is flying by dangerously)
(15min biking)
-
20min warm up, stretch, drill, strides
-
6 x 400m (w/1:30 recoveries), between 1:16 and 1:20
2 lap cool down
(15min biking)
And yesssss I’m starting my EMS today =))) (after getting new pads, because that’s what was stopping me all this time… 
)
- explosive strength on hamstrings (20min)
- active recovery on hamstrings (25min)
- relaxing massage on calves (25min)
- relaxing massage on calves again (25min)
If it’s only after training, nobody cares in this forum… Or EMS your nose perhaps! There, an advice, too! 
Friday, March 2nd, 2012
noon training:
(15min biking)
-
40min veryy easy run, but not pleasant for me, due to heavy legs (EMS?) and blistery feet… ah.
-
stretch
-
30min drills on track (finally, I feel some kind of ‘evolution’ in terms of sharpness here =) )
-
more stretch
(15min biking)
evening training:
-
20min progressive run
-
25min drills/ strides on grass (wonderful )
5min cool down
- 15min abdominals
Strange thing is it happens to you in spring (allergies)… not in winter or autumn, but spring.
BTW, I watched the videos you posted (links). Thanks for sharing… nasty curve. Can’t comment much about the running iself, sorry about that. 
Thankssss I also got a message on some anti-allergy medicine which I could try, and also my teammate will ask his father, who conveniently is a doctor…
My main issue is finding something that doesn’t cause drowsiness. (and is not a banned substance, cause that would be rather funny… )
Saturday, March 3rd, 2012
Nice dayyyy 22 degrees.
Morning EMS:
- explosive strength on hamstrings
- active recovery on hamstrings
Early evening:
(15min biking)
Track:
-
15min warm up jog,
-
good stretch, drills and strides
-
5 x 80m, walk back recoveries (5min rest)
-
5 x 60m, walk back recoveries (5min rest)
-
1 x 300m @45 (easy and not tiring, but I need to be patient with this long-to-short year until my brain starts sending the faster signals… EMS will help for sure) I hope.
(10min biking)
Gym:
- 30min leg press, pull ups, abs, lumbar and stretching
Spa:
- 1 hr: hydromassage-sauna-hamam-hydromassage-sauna-hamam (cold baths in between). Fabulous, especially since I’m sore from EMS. I’m seriously becoming spoiled with this spa-amenity… And my wonderful teammate companion to make every training (and recovery) enjoyable. =)
(15min biking)
Tomorrow I go watch a cross-country race w/ the Sicilian group, yipeeeee (teammate’s running).
If that’s the main issue, consider allergy shots. After the initial treatments, the frequency typically drops to once per month. After a few years of treatment, many people can quit with no symptoms at all. Of course, it depends on the severity of the symptoms, but I much preferred shots to anything else that was available, and now, I don’t need anything.
Best,
Christopher
Thanks Christopher =)
I suppose first I would need to do an allergy test and find out what exactly I’m allergic to? (although I pretty much know it’s the poplar tree’s pollen, because it gets pretty bad when I’m around those… =/
Yes, that is correct. A skin test is common, though there are other methods such as blood test. They use a pen to map the patient’s back. Then they scratch the skin with a variety of allergens (e.g. pollens, molds, dander, etc). After assessing which allergens cause a reaction, they can create a batch of allergy treatment specifically for the patient. They keep it refrigerated and use a sample with each visit. The shots can sting for thirty seconds or so, but the relief from allergies typically starts from the very first shot. Most doctors will recommend medication instead, but IMO, there is no comparison with the relief of immunotherapy.
Best,
Christopher
Thanks again Christopher !
For the time being, I will be trying AERIUS , it’s the lightest out there (pill), and it should reduce the symptoms. I’ll start today or tomorrow. (this is after consultation with my teammate’s father).
Sunday, March 4th, 2012
(15min biking)
OFF - teammates cross country regional race. He did wonderfully (2nd, 4km) on a course that looked like playing pac-man… (p.s. he’s a 800m specialist)
(15min biking)
Monday, March 5th, 2012
morning:
- 45min running with 2 interruptions for stretching
- stretch and abdominals
EMS:
- explosive strength on hamstrings (strength session no.3)
- active recovery on hamstrings
(10min biking)
(10min biking)
evening:
(10min biking)
Gym:
-
strength (3x8squats, 3x8leg press, 5x8 squat jumps)
-
abs/lumbar and good stretch
-
40min run, comfortably at 12.5km/hr and progressive increase up to 15.5km/hr for last 8min (felt too easy)
quick stretch
(10min biking)
night:
EMS:
- active recovery on hamstrings
Tuesday, March. 6th, 2012
(15min biking)
-
15min warm up, stretch, drill, stride
-
5 x 150m (w/2:30min recoveries) @ 20.8, 20.7, 20.9, 21.5, 21.7
8min break -
1 x 200m @28.8
(rather cold today)
cool down
(15min biking)
EMS:
- explosive strength on hamstrings (strength session no.4)
- active recovery on hamstrings
- relaxing massage on calves
Wednesday, March 7th, 2012
relaxing active recovery day:
(hamstrings are SORE from ems)
(15min biking)
sauna, cold shower
- 30min swimming
spa: sauna, hydromassage, sauna (cold showers in between)
(15min biking)
New color-pencil drawing (a jungle mess):
Thursday, March 8th, 2012
hammies tight and soreeeee
(15min biking)
-
20min warm up, stretch, drill, stride
-
3 x 300m w/ 6min rests (cold weather)
(@ 44.7, 47.8 haa… 51.2 hahahahhaha… ) My hammies were pretty much destroyed, such painnnn… (now i’m fine)
p.s. I have a huge problem of ‘bouncing’ upwards rather than forwards, after accumulating with lactic acid. People have been telling me this for agessss.
couple of strides, and cool down
(15min biking)
evening:
- 20min easy run
- 2 x 100m strides on grass
EMS:
(i’m not strengthening hammies today…)
- active recovery on hamstrings
- relaxing massage on calves
Very nice drawing. 
Thank you !! =)))
Pfeew let’s see…
I feel like toast now.
Friday, March 9th, 2012
(15min biking)
- 30min run, pretty stressful (also lower back tightness)
good stretch - 15min drills
good stretch again
(15min biking)
Saturday, March 10th, 2012
(15min biking)
- 15min warm up jog
stretch, abdominals, drill, stride - 2 x 40m accelerations
- 5 x 80m, walk back recoveries
(5min rest) - 5 x 60m, walk back recoveries
(6min rest) - 1 x 300m @high 45/low 46, I would say this was relaxed. My body doesn’t really know how to go fast at this point, unless it’s 60m or less. Goodness.
(15min biking)
later:
(15min biking)
- 30min run
(15min biking)
Tomorrow is again my teammate’s other x-country race, so tomorrow will most likely be off, but I would like to get my next (no.5) EMS strength session on hammies.
Sunday, March 11th, 2012
Went to my teammate’s x-country competition once more. I loveee watching these. Especially when my teammate comes first 
(4km)
I also love watching the 8 year olds run these… !!!
- 35min progressive easy run at night, with 5min cool down
EMS: (strength session no. 5)
- strength and resistance on hamstrings
- active recovery on hamstrings
- relaxing massage on calves
Monday, March 12th, 2012
(15min biking)
40min progressive run (strenuous…)
half hour abdominals/ lumbar and stretching
(15min biking)
Tuesday, March 13th, 2012
(15min biking)
- 15min warm up
stretch, drill, stride
track work:
- 200, 150, 200, 150, 200, 150 (w/~2:15’ recoveries) @ 29(mid), 21(low), 30(low), 21(high),28(high),21(mid)
cool down
(15min biking)
evening:
(15min biking)
- 1+ hour of muay thai at the gym. I paralyzed my right arm (outside, above the elbow) by receiving a false block (by my track-teammate… Our coach should be thrilled when he sees the bruise on Thursday!) . I’m in too much pain now =//// Seriously. Ahh… =SSSSSS
(15min biking)
ouch… even typing hurtsssssss
Wednesday, March 14th, 2012
(15min biking)
- 40min progressive run
(15min biking)
Thursday, March 15th, 2012
morning:
(15min biking)
Due to last-minute notification about an earlier training time, biking, warming up and strides was so fast , I thought I had already trained by the time they were all over… pfeeew… (no breaks whatsoever)
-
15min run, super quick stretch, super quick strides
-
500m @ 1:24 (with an almost-stop before the last 100m, due to some stupid youngsters not knowing what they were doing during gym-class.
(6’rest) -
300m @ 46.3
(5:30’ rest) -
200m @ low 29 (aiii… )
(15min biking)
evening:
EMS: (strength session no. 6)
- explosive strength and resistance on hamstrings
- active recovery on hamstrings
- relaxing massage on calves
- relaxing massage on quads
Friday, March 16th, 2012
morning:
abdominals (300)
EMS:
- 2 x active recovery on quads
evening:
(15min biking)
- 20min warm up
- 37min @ average 4:33 per km
- 10min cool down
(15min biking)
New color-drawing (practically incomplete, but I think it covers me …)
