65min extreme holds
Please explain!!! Do you really hold the ISOs for 65min non stop? I can do the lunge for about 2:30 before I die and can’t get up!
Each exercise is a 5 minute hold (non stop, going straight into the next exercise) I do 7 different exercises . It took me some time to hold a non stop lunge and wall sit though! Wall sit is now relatively “comfortable”, lunges still are a pain.
Working on it 
Thanks John.
August 19th, Tuesday
7 hours office work. Prolonged sitting is definately not for me. This is not a permanent job by the way; the College just needs me for this week. Pfew.
TRACK
Very interesting: two guys were screaming at each other for a good 20 minutes. Two children were stepping on the grass (:eek: noooooooo:eek:, the one that is destined to soccer players only … :rolleyes: ), old man yelled at them to step off it, their dad became furious and went on and on and on(and was right about everything), other guy was yelling back… too bad it eventually stopped. Kids didn’t even get to play enough… =(
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4 laps jogging
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MB abs
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4 x 100m running A’s, 100m walk recoveries
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MB abs
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3 x 100m running A’s, 100m walk recoveries
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MB abs
Life Sillies:
I was at the house with my 27 year old sister and two other very good friends (they are 33), and the mailman comes upstairs to deliver a package for me.
I proceed to sign, and everybody else is standing at the door watching.
Mailman looks around and then says:
“No adults around here to sign?”
“I’m 25!”
Mailman: “Why are you girls in a hurry to grow up?”
Must be the heat.
LIFE:
- 30min morning bike ride to work… I don’t think I’m doing that again this week… so HOTTT these days, arriving to work sweaty inside an air conditioned place is not a nice feeling… (well at first it is, but then I just start sneezing)
- work 7.5 hours (sitting wasn’t too bad today, I managed to move around a lot)
- 17min bike back as fast as I could, ran through 10000 red lights, almost crashed 3 times, endangered others 2 times, to make it home exactly at the introductions of the men’s 200 final
I couldn’t have missed Bolt…
TRACK:
So many people there in the evening, all teams getting ready for the new season these days… and track is packed when it gets dark, it’s kinda nice. At my neighborhood’s track, they never turn on the lights at night, and the only kind of luminosity that we have is when the adjacent tennis courts have practices going on, or when there’s mini soccer 5x5 near by. Some days nothing is going on, like today, and it’s amazing how dozens of people are running in the darkness.
Tempo day:
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3 laps jogging
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some A skips
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some B skips
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some running A’s
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MB abs
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5 x 100m tempo, w/50m walk rests (17-19")
(I only timed this set, just to get a clue. Kept the pace for the rest of the session - everything felt inside my comfort zone). -
MB abs
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5 x 100m tempo, w/50m walk rests
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abs
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5 x 100m tempo, w/50 walk rests
Tomorrow I will do only ISOs, Friday running A’s, Saturday pool, Sunday off or ISOs.
August 21st, Thursday:
Almost took off today cause I felt tired after a long long day, but I don’t know what drove me to the track again.
- Just jogged 4 laps (felt like crap)
ISOS:
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35min extreme holds (legs only). These become immediately harder again if you neglect them for a few days… Interesting.
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3 sets of 20 push ups.
Bike home.
August 22nd, Friday
My left hammie has been “pulling” me all day yesterday and today. And my left shin needs to recover a bit. My knee is so excellent, I thank Charlie for his night treatment advice. Most “fluid” must be gone by now.
So I’m going beach camping this weekend :o I’ll be swimming and playing beach tennis all day long. Sounds like fitness training to me.
Today was off. And I missed all track races on TV, AND my friend running the 4x400 … not that they qualified. Not that they were expected to…
Oh:
LIFE:
- 1 hr biking
There was a British evaluator coming in the College, I was there as the Program Leader, and everything went very very well. Good stuff.
Cheers.
August 25th, Monday:
POOL:
The pool is actually 50 meters. Good!
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3 x (50m freestyle + 50m back stroke)
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4 x 50m breast stroke
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6 x 50m backwards kicking
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6 x 50m kickboarding
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lots of breast stroking until I completed 1hr 15 minutes of swimming from the start of everything
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10 x 1min water runs w/30" rests
p.s. beach camping was nice, we ventured 4 different beaches in 2 days, watched 5 stars fall, made 4 wishes and gave away one for a friend, slept in a tent with 2 others, played lots and lots of beach tennis, a guy thought my sister and I were the only girls on earth who could play well, ate raw oysters again, which I hunted myself this time(yum).
Message of the day:
It’s ok to be different. Feels lonely at most times, but interesting every time. It beats superficial existence.
Interesting book that I just finished:
“In Search of Schroedinger’s Cat”.
If you are interested in how quantum physics originated and evolved, and what the basic theories and interpretations are… And if you are ready to start thinking in new dimensions and challenge your brain boundries, this is a good place to start, although a bit too scientific for the liking of many. It certainly teaches you how to think outside of the box, in preternatural ways that are experimentally valid.
p.s. Daddy’s visiting from the States tomorrow. Yay, new protein powder (strawberry flavor this time, first time), and more books in English Expecting a FloJo book as well… I’ll write a review for the forum if I like it.
August 26th, Tuesday:
Yay, daddy’s here and I got my strawberry protein, and 5 new books on my immediate reading list =)
- “The Field; The quest for the secret force of the universe”, Lynne McTaggart
- “The Divine Matrix”, Gregg Braden
- “Eat, pray, love”, Elizabeth Gilbert
- “Justice Restored”, Dr.Thomas Frank Christian
- “Florence Griffith Joyner” (I’ll write a report on this for the forum)
- “Atlas Shrugged”, Ayn Rand (I already had this one)
And I have two more books in mind, that I’m dying to check out… Nothing’s ever enough. I don’t understand how people ever get bored.
On another note, my applications are finally completed, pfeeeeww… .those recommenders really stressed me out with their last minute doings…
LIFE:
- 1 hr bike mission down town, went pretty fast…
Found myself in a rebelious outburst of a group of anarchist youth who want the prisoner Paleokostas freed, currently being judged in court (responsible for several thefts, escaping from prison with a helicopter - that actually picked him up from the prison courtyard…
, kidnaps, etc.) I’m not really sure what the anarchists’ points are for wanting him out… but anyway. There was a group of police forces dodging rocks and waterbottles, and I had to meet someone right in the middle of that, it was very very interesting :o
TRACK:
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1 mile warm up
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500 various MB abs
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4 x 100m running A’s, w/100m walk recoveries (from lane 6 of course…)
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500 various MB abs
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4 x 100m running A’s as above
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500 various MB abs
ISOS:
- 65min extreme holds.
I’m looking forward to some hills…
Schizophrenic day…
LIFE:
- 45min bike ride to the city
POOL:
- 1hr 30min of swimming, short break every 50meters. Freestyle, forward and backward kickboards, backstroking, breast stroking.
I think my breast stroke is looking pretty good… I almost caught a calf cramp once when kicking hard off the wall… pfew.
TRACK: at night (not planned per say, but I had the urge to go, due to some psychological unsettlement :rolleyes: ).
- 10min warm up
Tempo:
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100+100+100+100+100++
100+100+100+100+100
(+=walk 50m) -
3 x 10m accelerations
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2 x 37m sprints (not sure how these fit with the whole day, but it was only an experiment - a successful one - spikes and all).
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1 lap cool down
Things seem to be going well.
I’m thinking about flying to Florence for a week in mid September, on an art venture, with paints and all. Hmmmmmmmmmmmmmmm.
p.s. I’m not too fond of my strawberry protein.
August 28th, Thursday
The “feeling like crap” day. (body-wise, not mind-wise)
TRACK:
- 4 laps
ISOS:
- 5min wall sit hold
- 10min lunge holds (5 and 5)
that would be because it is horrible, Chocolate is the only flavor I like.
Actually I tried it with milk instead of water,and it’s tons better. Kinda like strawberry milk ! I’d agree with you still, that chocolate is the best =)
I haven’t had interent at home for the past couple of days… I’m at an internet cafe right now inhaling second-hand smoking profusely… 
so I’ll try and make this quickk !!!
August 29th, Friday:
POOL:
- 1hr 30minutes swimming, all kinds of strokes.
I completed 450m of breast stroke w/out any breaks =) My freestyle cannot exceed 50m though… I wonder if this is typical, or my freestyle swimming is completely inefficient and untechnical…(which is highly likely !!! )
By the way, I love swimming breast stroke, because it’s a completely symmetrical motion (Unlike freestyling where you breathe from one side), and because you find your whole body in water (unlike backstroking where your face is outside the water). It’s my new way of “meditating” and being in direct “communication” with something thas is so naturally abundant. That, along with the information in my head that we as humans are connected with the whole universe as a unifying whole, existing utterly interdependently , makes for very calming moments in water…
I’m not as weird as I sound :o
August 30th, Saturday:
TRACK:
Nothing important happening this day, I want to the track at 8pm in some strong wind and “crappy” mood in hope of doing some running A’s, but I felt so out of it, that just
-jogged 3 laps
-strided 80m on grass 3 times
and decided to go home and hang out with friends downtown instead…
Got drunk on one glass of wine, and slept 10 hours the following night while dreaming of a giant water slide, and be going down it several times, and then literally climbing back on it (from a natural rock that held the whole thing up from behind).
LIFE:
- 1 hr bike ride
I started making a half-set program for me starting Monday, for the indoor season to come. General plan for September:
- Short hills
- Long hills / running A’s (depending on self)
- Pool tempos
- Extreme ISO holds
I like how this was going to be “short”.
Finished book “Justice Restored” by Tom Christian. Pretty interesting. The hero of that book, bought a painting of mine
You are allowed to breathe from both sides, you know…
For your information, I don’t like breathing from the left!!
But that STILL doesn’t make it symmetrical…Rhythmical yes. :o
Are you out in the real world yet? I see you managed a post.
INTERNET IS BACK, yay.
Happy September.
September 1st, Monday:
POOL:
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2 x 50m freestyle
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2 x 50m breast stroke
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10 x 50m back kicking
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4 x 50m forward kickboards
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2 x 50m breast stroke
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9 x 1min runs, 30" rests
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2 x 50m slowww breast stroking
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9 x 1min runs, 30" rests. Winded.
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2 x 50m breast stroking
Then @#@#@@@$^*&%^&$$ CALF CRAMP … ouch.
Out of the pool, shower, bike back home.
Going to see my favorite Angelina in “Wanted” tonight.
Oh I made a program for September, it looks something like this:
Monday: Pool tempo
Tuesday: short hills, Isos
Wednesday: Pool tempo
Thursday: short hills, Isos
Friday: Med Ball throws and ab circuits. (Pool?)
Saturday: running A’s (adding 120s and 150s), MB stuff, Isos
(Isos are not set in stone, but I’ll do extra if needed, when I need them -leg-wise > For instance, shin splints feel tons better after isos).
Running A’s will get substituted by long hills in October. Short hills will be getting slightly longer, and I will slowly progress on the track in November. First indoor meet is mid January, so plenty of time (in my opinion).
Dear God, I hope all goes well. :o
September 2nd, Tuesday:
LIFE:
- 1 hour biking around the city for various reasons. I ended up pretty high up the city hill… not too fun, and the downhill would have been splendit w/out all the traffic :mad:
Anyway I felt like a superhero on my bike, I love going through life thinking I’m on different kinds of missions. It’s all a venturous game.
And it helps to watch Angelina in “Wanted” the night before… Good movie!
HILLS:(i LOVE hills… )
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4-5 x strides on the hill to warm up, and just some running A’s
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10 x 10m hills, walk back recoveries,
3min rest -
8 x 20m hills, walk back recoveries,
5min rest -
6 x 30m hills, walk back recoveries.
Man with a cane stood there in the second set staring. I “good afternooned” him. He said he liked what I was doing. I said me too.
Then I showed him a good route to go walking so he could give me some room Gladly, he appreciated it.
TRACK:
Medicine Ball throws: (my ball is 10lbs, just for the record)
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10 x backward throws
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10 x forward throws (down-up)
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10 x single hop throws (on grass)
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8 x double hop throws (on grass)
(running after the ball for all of the above) -
100 abs w/MB
Then meditated for a few minutes on my mat, thinking that the whole universe is “a packet of pulsating power” and that we are all consciously connected like a web (The Field: great book). And then my sister “miraculously” showed up, when I wasn’t expecting her.
ISOS:
35min extreme holds (legs only, I’ll do arms too next time, there was no time).
- 300 abs (or so) w/MB
All went well . I dare to say that I might actually make it through this year, with ISOS as my aid. They do make those lower legs feel right. But I’ll shup up now.
p.s. that stalker dude has my cell phone number !!! (John do not panic). He was being “quiet” since the letter, now he decided to give it a shot through some texts…
People need lives.
September 3rd, Wednesday:
I’ve developed a very bad short term memory… I have to think really hard to bring to my mind a picture of today’s recent past and jot down what I did, and it happens every day lately…
Although a wise friend told me not a long while ago that this is a very good thing, showing forward thinking of the mind and personal evolution.
Anyway :rolleyes:
Mmmmm… today, oh yes, I went to the pool:
POOL:
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6 x 50m freestyle (I took breaths from both sides, what a progress that is…)
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6 x 50m back kicking
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6 x 50m breast stroke
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9 x 1min runs, 30" rests (more tired than usual)
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3 x 50m breast stroke
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9 x 1min runs, 30" rests
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3 x 50m breast stroke
LIFE:
- 30min biking
TRACK:
- 1 mile jog
- around 500 abs w/ and w/out MB
The kickboxing coach is hunting me down to join his team (I used to train in a couple of summers with them), he wants me to go pro or something, enter competitions etc… I told him I don’t intend to do that, but he convinced me to “stop by” on Friday for a session. Why not.
Yay, I’m gonna kick some people.
HILLS:
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very little jogging, some striders, A’s and running A’s
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10 x 10m (walk back recoveries), 3min rest
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8 x 20m (walk back recoveries, 5min rest
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6 x 30m (walk back recoveries), walk to adjacent track
Med Ball throws:
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10 x single arm throws
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10 x single hop throws (grass)
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8 x double hop throws (grass)
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4 x triple hop throws (grass)
Some abs
ISOS:
- 65min extreme holds
That time of the month when sis and I visit the 6-8 year old cousins… I’m exhausted…
I had things to talk about all day, now I cannot remember anyyythinggggg… I’m going to my book.
I just can’t wait until indoor meets… Lets race alreadyyyyyy… !!!
September 5th, Friday:
[i]
Today can be something like an alternative tempo day. I went to kickboxing practice again. It was great. I found a missing piece of me. There are lots of missing pieces of me actually… I’m not quite sure if I will ever put the whole me together again. Whatever I do in life, and wherever I am, there’s something to miss and dwell on.
So today I box shadowed, punched, kicked, did combos, and all came back again. I’m pretty good at it, and the coach wants me there regularly, but I know I should better not get too carried away. It serves great outcomes for explosiveness, swiftness, concentration, strength, I know all in non-specific ways, but it’s all an idea, really… a state of mind… If you can concentrate somewhere and feel confident, you know how to do it anywhere. It’s the narrow minded and timid ones that get frozen doing different tasks. I see this as another opportunity for personal evolution. And I enjoyed every minute of it. I actually stayed longer with a guy who helped me refresh my kicks, he remembered them from before, and he kindly helped me bring them to the surface again
Perhaps Thank Goodness I cannot make it to Saturday sessions due to a weekly art committment from 11am-3pm, so perhaps I can use one weekly session as alternative tempo for now. [/i]
To sum up the day:
KICKBOXING:
- 1hr intense session
ISOS:
- 65min extreme holds
(((( we just experienced a pretty strong lateral earthquake … I thought the window was gonna fall ))))