Stefanie's

[Stefanie]

Nice. Sometimes you have to make a little noise when you lift :-)

The pad is stiff but it's the only one available. I gave my vid to PJ and he said the reason I am landing so arched is because I roll into the throw instead of just one big jump. I will give it a try

BTW why the do you run outside if you have an indoor track?

Hey! The indoor track is only 100m long =) And I only have it when I'm in Thessaloniki.
(Ι'm also in Milan and Athens during the year - Athens also has some, but they're harder to access).



Haha Nick, yes, part of it is the joy of being inside =)

[nycjay01]

Ah ok.. Dont worry training in the cold makes you tougher :-) When the weather is crappy and you have a meet youre going to be business as usual while everyone else is complaining :-)

[Stefanie]

Tuesday, Jan.4th, 2011.

Traumatic lactic acid experience today, at 2 degree weather I've felt the lactic feeling before, of course, but not so intense, and never with such increasing intensity as time went on, once stopped running !
I think it was too cold, and normally today should have been tempo, but Monday-Tuesday is always like this for my training partner, and I wanted to join along.

15min warm up
dynamic stretching
- 2 x 20m A skips
- 2 x 20m B skips

- 2 x 80m strides (grass) trainers
- 2 x 80m strides (track) spikes

- 300m @48", rest 8'
- 300m @47.5", rest 9'
- 300m @49.5" >> very very bad feeling; took 25' to recover from pain; I felt pretty worthless (well, almost), as my training partner looked much more comfortable, and he also did a 4th one (@39-40")


p.s. 3 hrs later (ouch)

(EMS)
- 25min hamstrings active recovery
- 25min calves active recovery

[Stefanie]

Wednesday, Jan. 5th, 2011

- 20min warm up run
- long stretch

- 3 x 30m A skips
- 3 x 30m running A's
- 3 x 30m scissor kicks

short tempo (indoors)
- 10 x 100m (rather fast, with a bit longer rests than 50m walk)


Gym:
- 2 x 10 lateral pull downs
- 2 x 10 chin downs
- 3 x 12 dips
- 3 x 15 hip raises with swiss ball
- abs in between and after

[John]

I improved my standing broad jump by 4-6 inches.

impressive! what period was that over?

we have those same HJ pads at my club, not the most comfortable for front landing

would appreciate your thoughts re EMS options at

http://www.charliefrancis.com/commun...670#post244670


Stef,
how is the breathing issue now?

[Stefanie]

impressive! what period was that over?

we have those same HJ pads at my club, not the most comfortable for front landing

would appreciate your thoughts re EMS options at

http://www.charliefrancis.com/commun...670#post244670


Stef,
how is the breathing issue now?

Hi John!
I haven't had any problems breathing here. I think it's generally colder in Milan, or I do more longer runs there and feelt it more.

About the EMS, the three things I can offer are:
- make sure you can cover both legs/arms with each session, otherwise you will soon get tired of the time consumption (just guessing)
- make sure the intensity goes high enough (mA); I think the ideal is 120-150mA? Correct me if I'm wrong (for strengthening purposes)
- make sure you can create a manual program for the ideal protocol that Charlie suggests (my Compex Performance doesn't have this)

Silencer is good with choosing these things.. I would pm him.



Thursday, Jan. 6th, 2011

- 20min easy run

- 8 x 100 stairs (single-double-single-double-etc)

Here are my stairs :


Uploaded with ImageShack.us

[sady]

do you try 3 steps

[Stefanie]

do you try 3 steps

I've tried, but then I'm stepping up front rather than underneath the body, and knee lift becomes too exaggerated, so not a good idea.

[JasonUK]

I've only started to read your journal and it makes great reading. I like the way you express your emotions and the way certain songs inspire you. Ive found your EMS posts very helpful.Keep up the good work.

[Stefanie]

I've only started to read your journal and it makes great reading. I like the way you express your emotions and the way certain songs inspire you. Ive found your EMS posts very helpful.Keep up the good work.

Τhanks! This is a good reminder to get back to my EMS again, because I've noticed that without it these past 2 weeks, I feel a bit 'flat'. Or maybe I'm tired. Who knows =)