in the weight room (super ab Friday alternating with body weight exercises): (this might be hard to remember but here I go):
static push ups, abs
16 pull ups, abs
MR military press, abs
single leg squats (230sec each), abs
(10lb plate:curl-up-tric-up-curldown(30sec)+10sec"perfect push ups"+abs)2
quick feet (using the tire plate-whatever you call it anyways…) 310sec side to side, 310sec front-back, abs
agility ladder reaction drills:both feet, then one at a time, “super ab finale” :rolleyes:
1min overhead claps (shoulders), 30sec rest, then same thing for another minute.
Workout for today was active recovery again that was supposed to be on the soccer field: 15min jogging, 15min diagonal striders, but I went on the bike because one of my right toes is bothering me a bit (it happens at cold weather), and did
15min biking at medium pace (resistancy 3), then
and then for the remaining 15min did 30sec fast biking at 120rpm and resistancy 6, 1min rest resistancy 2 and so on so forth…
Our gym put new bikes, and for some reasons it is much harder to pedal fast on these new ones…I remember from previous years my fast intervals were something like 150rpm, and on these ones it is a challenge keeping a steady pace at 120.
Skipped practice this morning
:eek: :eek: :eek: :eek: :eek: :eek: :eek:
and went to the outlets with my sis to do some shopping…
I actually think this was a very good decision, cause one of my right toes has been bothering me from my old stress fractures (due to cold weather mostly), so after Wedensday I had decided to stay OFF the track, and this morning was going to be technique/form work (thus fast sprinting) and block work.
There was a lot of walking at the mall. Good workout.
Then I came home, did 3 sets of 20 burpees with abs in between, then more abs at the end and then I had some pepperoni pizza and ice cream at the end.
It was a wonderful day.
Stefanie, what in the blue hell do you think you’re doing!! Skipping practice? Trying to justify it by saying you got a workout while shopping? You know that’s gonna cost you at least .2 off your 100m time, don’t you? We’ve got to see better work ethic out of you…
“Just a couple hard-drivin’ rough necks…Down Hazzard County way…They don’t want no trouble…They just want to play”
Just kidding, folks. She usually works out enough for two of us. Nothing wrong with her work ethic and she deserves a shopping day. I don’t mind women going shopping as long as I don’t have to go…
Hey hey…enough of that
I’m not the ordinary female!! I spent 4 hours at the mall with my sis, and all I was tempted to buy was a pair of casual Saucony sneakers, a pair of “soft touch” insoles for my trainers, for extra cushioning and arch support, and a long sleeve reebok shirt.
I was actually looking for some more dressy clothes to take with me to Greece, but that’s all that caught my eye that day. :rolleyes:
Sunday I couldn’t work out outside (freezing), so I did jump roping in the garage (fast intervals for about 20minutes).
Then one set of 10 imaginary hurdle hops, then plenty of abs.
Monday: morning: warm up, stretch
we were indoors, at the 165m track:
4*(2min jog curves, sprint straights), 5min/set
Did I mention I got sickkkkkk yesterday after morning practice???
The indoor track that was practice on is in a gym that is soooooo hottttt and soooooooo stuffyyyyyyyy…last Monday was our first practice there, and not being used to the atmosphere yet, we opened some doors at the side of the gym and after every set we would go outside (yes, all sweaty and stuff) and breath some fresh freezing air…result: I’ve been feeling aweful ever since… my nose is stuffy…had a slightly soar throat yesterday and today but now it’s gone (yay), and I’m been having a fever on and off today…
Regardless, I went to pratice today ( :rolleyes: hey hey I have a reason listen to this:) because my nose was so stuffy that I thought fresh air would actually make me feel better - and it did…I could actually breathe through my nose during practice, although I felt more tired than usual of course.
Oh…the practice:
Well first I had weights (legs):
squats: 5135, 12205, 12*210
RDL’s: 12120, 12125
(max push ups+max floor chin ups)*2
larimore lunges, 2*15 each leg w/ 15lb DB’s
MR leg curls, 12 reps
calf raises, 20 each
Practice: on the turn soccer field, only the field with covered with 1 inch of snow (which actually felt really good on the legs):
10min running, then 6* diagonal striding
You already know this, Stefanie, but just try not to drive yourself to being more sick. It will only set you back further. Maybe you should lower the overall volume until you feel better. One thing that works for me for breaking up colds is mixing tea and orange juice. I learned that trick from this man in Jamaica several years ago and I thought he was full of it, until I tried it. It works…
I actually wish we could have some snow; it’s been several years between “snows” here. It’s funny, even one inch here would cripple my town; the whole place would shut down; we don’t know how to drive in the stuff!
"…don’t call my name out your window when I’m a leavin’, I won’t even turn my head. Don’t send your kinfolk to give me no talkin’, I’ll be gone like I said…
Hahaaa same with Greeks …snow overwhelms us… when and if we get it.
I am one stubborn Greek though…I went this morning (6:30am) to practice with fever, stuffy nose etc…ok ok here it goes…and diarrhea too…I have no idea what I was thinking…it might be the fact that I’m going to Greece in exacty a week and it’s a psychological thing: things have to run normally before I change my environment, or else my body will feel weird…Makes no sense of course…now my body is a wreck with this cold…(is one supposed to have a fever during a cold?)
So I warmed up, did half the drills - then bathroom run…
THe workout was 2 fast 350s followed by a one lapper (165meters), 3mins between the each.
My 350s were kinda pathetic, I won’t even list the times, I felt weak throughout. After the first one my throat was tingly and I felt like coughing.
But guess what!!! I skipped the last run (the 165m), aren’t you all impressed??? And I didn’t practice blocks either!!
Oh I forgot to mention: my team is running the Harvard track meet this Saturday, but I can’t make it cause I was asked to play in a violin recital in memory of my violin teacher who died less than about a month ago …
So hopefully my first indoor track meet will be in Greece.
General question:
I bought this halls drops and each candy has 100% vitamin C in it…is it bad if I eat about 6 of these per day during my sickness? I’m doing everything I can to get better, including drinking 3 teas a day, taking Advil (which I never really do when i’m sick), drinking lots of water and…that’s about it… on the contrary, I’m going to every practice ( ), not eating well cause everything tastes bitter to me, I’m going to every class (only skipped one) and I’m not making soup (1.I can’t seem to find the time, 2. I really don’t know how- my mom’s in Greece right now).
Yo, we can handle large doses of vitamin C. Six of those Halls drops throughout the day should be alright. Try the tea and orange juice and see if it don’t help. Other than moonshine, I don’t what else to offer you.
I think the best thing to do would be to ease up on the track training and rest, rest, rest. You won’t lose anything or fall behind by resting. Let us know what happens…
600% of RDA is only 660mg, so that is barely more then one average Vit C drop. Considering how cheap Vit C is, it might be better to just get some pills.
Well since heatwave said to ease up on track training, I did lifting and biking instead
Still feel pretty sick and today I was still feverish. I woke up early to make this wonderful chickpea soup that two remaining family members (here in the US) enjoyed at dinner today. Yaaay…
Lifting:
1)bench press: 570, 10105, 6110+4 push ups
2)MR seated row: 210 reps
3)max explosive push ups (clap): 19, 12
4)med ball slams: 215 reps with 10lbs
5)MR military press (10)+MR floor flies (10)
6)shrugs: 1250lbs (DB’s), 12*55 (the grips of the DB’S HURTTTTT :mad: )
I believe that was it…I always feel like I forget something…
Biking: 10min warm up, then for the remaining 15min I did intervals of 30seconds and 2minutes fast at higher resistancy , with 1min easy biking breaks in between.
Then many abs, and then stretching.
I think I feel kind better!!! I took a two hour “nap” in the middle of the day, which felt GREAT…
Oh…the reason I was doing the vit C drops is because it’s candy, and since i didn’t have an appetite to eat food (now it’s slowly coming back), while my stomach felt completely empty and I was hungry, I tried to trick my stomach with vit C candy while providing the essential C for recovery purporses…
That is the “Stef theory” …
be careful with the sickness…
you are most susceptible to getting sick 4-6 hours after a hard workout. My coach makes us wash our hands before AND after we practice! I have always been one to push through sickness and injury, but I have slowly been learning that sometimes rest is REALLY more beneficial. Did you gain anything by running two slow 350’s? Probably not, and in fact maybe hindered the getting-well process by distracting your body’s attention towards your muscles! It seems counter-intuitive to super-determined people like us but there is no reason to be running when you have a fever! Your body will thank you later.
Yeah, I definately agree…I said I would be extrememly careful this year with injuries and try not to push myself through any major pain. I guess the same could be applied for sickness…I thought I could get away with that
Feeling a bit better today, I can actually taste my food! School is cancelled, we are expecting up to 10 inches of snow :eek: (Greece Greece…I’m almost there!!! )
Finished cooking for later, did some cleaning (I really miss my mom!!!), no time to do some projects!!!
I’m recovered from my sickness.
I want to do some sort of a workout today, hopefully I can squeeze in the circuit triplets that I haven’t done in a while…there’s so much to do…so much to do…I need to pack and finish off a good amount of work before Wednesday when I fly…also get some stuff for friends in Greece…
I haven’t done any real training in the past two days, and my hamstrings feel sore from it…us athletes are the reverse of normal people (or is it just me? )
The recital went really well, and missing the track meet was definatetly worth it…my teacher’s daughter told me “either my father was a great teacher, or you practiced your butt off for this”…
so…he was a GREAT teacher!!!
Sunday:
15min run outsite (yes yes, on concrete, but it felt fine, I only got a stomach cramp cause I didn’t allow myself to digest the fish that I ate…)
Then 10*60m strides on 5 inch snow (that was pretty fun)
I don’t even remember if I did abs that day…
Monday:
didn’t get to the indoor track (no official practice today), so I did 20min on the treadmill (5min 7mph, 10min 8mph, 5min 6mph)
Then bike: 15min of 30sec and 1min intervals (w/ 1min rests)
I was supposed to be flying to Greece today so I practically have been getting minimum sleep for the past three nights, trying to get all the papers, projects and presentations done…training has been pretty poor too…I was sick last week, and I it was just very fudgy, the weather has been FREEZING cold, tracks are covered with snow, waking up at 6:30 was hardly an option cause that was usually the only time I could squeeze in 3-4 hours of sleep…
Tuesday I went on the treadmill for 20min and then did some intervals on the bike and also lifted (arms - I got up to 110, for 9 reps on bench press)
Then Wedensday morning…I’m supposed to be leaving for Greece, but all flights in Athens have been cancelled for the next couple of days (due to strikes… :rolleyes: ) so if I were to fly there, I would be stuck in Athens till Friday (I live in Thessaloniki, which would require another 45min plane flight), so I decided to just do the whole trip on Friday…
Which is actually a relief, cause now I have a couple of days to BREATHE… from the stress of the last few days . Pfeeeeeeeew.
This morning I went outside for a 15min run (soooooo colddddddd), then stretched, and then did “high knee jump ropes” in the garage, 10 reps of 60 jumps. These get the heart rate up…
