Friday 30th December 2016
Training:
Drills
4x60m Strides
Pyramidal training:
60m, 80m, 100m, 150m, 200m, 250m, 200m, 150m, 100m, 80m, 60m
Note:
This is the last training session of 2016! The temperature is cold about 5°-6°C but in the stadium after the warming up we felt ok.
The session started with a set of very intenstive drills, then we started the pyramid. It was a bit fatigating to me, specially of the breath, I don't know if is normal or if it was for the temperature or for the intense week. I also felt my calves in fire!
S'Coach even corrected my running form, more specifically he asked for put the knees higher and to touch very quickly the track in order to avoid energies dispersion.
He said that I did a good job, even if I felt a bit unconfortable and slow. The first part of the pyramid I was the first, while Mario that probably saved energy, had a greater performance in the last strides. At the start of the second 200m S'Coach asked to me to go slower, but even to be very powerfull at start. ANYWAY the results that I measured are:
100m 0:18
150m 0:27
200m 0:38
250m 0:48
200m 0:40
150m 0:30
100m 0:17
I felt not satisfied by my performance, but S'Coach did not agree, he said that I did a good training with good technical improvements. Let give him the last word. Is not time to watch the chronometer.
Rosaria joined us for the training, and she did a great session, up to the end!
In the end we opened a bottle of Spumante with a toast to the reaching of our goals and to serenity.
A final thought to a friend that I'll miss.
Ciao 2016 and welcome 2017.
Food:
Breakfast: Egg with honey, Kiwi, a tea, Rusks, a pice of pastiera
Lunch: Chickpeas, chees, mandarins
Dinner: Spinach, Chicken Chest, mandarins, few struffoli.
venerdì 30 dicembre 2016
mercoledì 28 dicembre 2016
Wednesday 28th December 2016
Training:
20x10m uphill sprint with active recovery
1000m stride
10x10m uphill sprint with active recovery
500m stride
4x10m uphill sptrint with active recovery
250m stride
Note:
Second plyometric training session, or, as S'Coach Bruno said, a mixed session. The uphill sprints was not so hard as the depth jumps of last week. As regarding strides, the results are the follow:
1000m in 4:24
500m in 1:53
250m in 0:46
We were 5 people today, very nice atmosphere, even my sister joined the training session, she complained to be exausted before starting the last stride but finally she completed it with a good pace.
Never give up!
Food:
Breakfast: Kiwi, mandarin, one egg with honey, tea, pandoro
Lunch: Pasta with pumpkin, cheese, bread, mandarins
Dinner: Hamburger, Red peppers, mandarins
Training:
20x10m uphill sprint with active recovery
1000m stride
10x10m uphill sprint with active recovery
500m stride
4x10m uphill sptrint with active recovery
250m stride
Note:
Second plyometric training session, or, as S'Coach Bruno said, a mixed session. The uphill sprints was not so hard as the depth jumps of last week. As regarding strides, the results are the follow:
1000m in 4:24
500m in 1:53
250m in 0:46
We were 5 people today, very nice atmosphere, even my sister joined the training session, she complained to be exausted before starting the last stride but finally she completed it with a good pace.
Never give up!
Food:
Breakfast: Kiwi, mandarin, one egg with honey, tea, pandoro
Lunch: Pasta with pumpkin, cheese, bread, mandarins
Dinner: Hamburger, Red peppers, mandarins
martedì 27 dicembre 2016
Tuesday 27th December 2016
Weight training
Vertical Chest Press 3x15x 30Kg
Seated Machine Rows 3x15 with 20,25 and 30Kg
55 min of Spinning Pro II session
Biceps machine 3x15 15kg first rep and 20kg the next two reps (last reps was of 10 istead than 15)
Lat machine 3x15 with 20,25 and 30Kg
Shoulder press 3x15 with 20Kg
Hyperextension 3x15
Plank 3x60sec
Note
All bench press was busy so I decided to do vertical chest press. I avoided to do leg exercises or squat, because I have a little pain at my lower back, then I did 55min of Spinning workout in substitution. The pain started after the plyometry session. I hope that I'll be ok soon. But after the whole training session I felt better. Now the pain is back again but maybe lighter.
Food
Breakfast: Kiwi, tea, biscuits and rusks
Lunch: Rice with tomato, cheese, bread
Dinner: Spinach soup, cheese, croutons, mandarins
Weight training
Vertical Chest Press 3x15x 30Kg
Seated Machine Rows 3x15 with 20,25 and 30Kg
55 min of Spinning Pro II session
Biceps machine 3x15 15kg first rep and 20kg the next two reps (last reps was of 10 istead than 15)
Lat machine 3x15 with 20,25 and 30Kg
Shoulder press 3x15 with 20Kg
Hyperextension 3x15
Plank 3x60sec
Note
All bench press was busy so I decided to do vertical chest press. I avoided to do leg exercises or squat, because I have a little pain at my lower back, then I did 55min of Spinning workout in substitution. The pain started after the plyometry session. I hope that I'll be ok soon. But after the whole training session I felt better. Now the pain is back again but maybe lighter.
Food
Breakfast: Kiwi, tea, biscuits and rusks
Lunch: Rice with tomato, cheese, bread
Dinner: Spinach soup, cheese, croutons, mandarins
lunedì 26 dicembre 2016
Monday 26th December 2016
Non competitive run
About 1.600 meter half on street and half in the athletics track (see picture)
The organizers said 1.800m
Note:
I was in the worst possible condition: i.e. totally destroyed by the last training session of December 23, with few hours of sleep and after an heavy-food Christmas day! Anyway!
I woke up at 7:30, we started at 11:00, in first instance we supposed to run 3 km, while at starting time they said 2.5Km but in my measurement it was not more than 1600m. I completed the track in 8:55, that I can consider as good training session. Last part of the track I ran a very good final 300m overtaking a couple of opponents.
Food:
In these days I lost myself with diet because Christmas. But I feel not so good, I hope to back eating clean soon.
Non competitive run
About 1.600 meter half on street and half in the athletics track (see picture)
The organizers said 1.800m
Note:
I was in the worst possible condition: i.e. totally destroyed by the last training session of December 23, with few hours of sleep and after an heavy-food Christmas day! Anyway!
I woke up at 7:30, we started at 11:00, in first instance we supposed to run 3 km, while at starting time they said 2.5Km but in my measurement it was not more than 1600m. I completed the track in 8:55, that I can consider as good training session. Last part of the track I ran a very good final 300m overtaking a couple of opponents.
Food:
In these days I lost myself with diet because Christmas. But I feel not so good, I hope to back eating clean soon.
Friday 23th December 2016
Training Session:
3 reps of: 10 depth jumps followed by an 800m
15 of continuos running
Note:
It was a first plyometric session of the year. Very strong! I did the three repetitions in progression. Mario started very fast the first rep. While in the last rep, as reaction of a contention with other groups for the running track priority, Mario engaged me in a very strong head-to-head, close to 100% in the last 50-60m!!!
Anyway I completed the last 800m with a pace of 2min x 400m
The last part of training, I ran for about 2.5 km in 15 minutes, i.e. 2:30 seconds for lap and last lap a bit faster.
After the session I was destroyed and so for all the days after!!!
Training Session:
3 reps of: 10 depth jumps followed by an 800m
15 of continuos running
Note:
It was a first plyometric session of the year. Very strong! I did the three repetitions in progression. Mario started very fast the first rep. While in the last rep, as reaction of a contention with other groups for the running track priority, Mario engaged me in a very strong head-to-head, close to 100% in the last 50-60m!!!
Anyway I completed the last 800m with a pace of 2min x 400m
The last part of training, I ran for about 2.5 km in 15 minutes, i.e. 2:30 seconds for lap and last lap a bit faster.
After the session I was destroyed and so for all the days after!!!
Thursday 22 December 2016
Weight Training:
Bench press 3x15 with 25Kg in the first rep and 30Kg next two reps
Vertical Chestpress 3x15 with 25Kg
Lat machine 3x15, tow reps with 25kg, one rep with 30kng
Squat 3x15 with 30Kg
Biceps machine 3x15 with 30Kg
Hyperextention 3x15
Plank 3x60 sec
Note:
Second time with Bench press and Squat. The load for the bench press is ok, for squat probably I could increase, anyway we are starting the power mesocycle with S'Coach, so maybe I could avoid to insist.
Weight Training:
Bench press 3x15 with 25Kg in the first rep and 30Kg next two reps
Vertical Chestpress 3x15 with 25Kg
Lat machine 3x15, tow reps with 25kg, one rep with 30kng
Squat 3x15 with 30Kg
Biceps machine 3x15 with 30Kg
Hyperextention 3x15
Plank 3x60 sec
Note:
Second time with Bench press and Squat. The load for the bench press is ok, for squat probably I could increase, anyway we are starting the power mesocycle with S'Coach, so maybe I could avoid to insist.
Tuesday 20th December 2016
300 stride, active recovery
2x200m stride with active recovery
150m stide with activer recovery
300 stride, active recovery
2x200m stride with active recovery
Note:
The session was a sort of test after the end of a mesocycle. Anyway we didn't run at 100%. The results was good. I didn't registered all the results but the first serie was like that
300 1:03
200 0:36
200 0:40
150 0:31
Notice that 1:03 and 0:36 are my personal best of the year.
300 stride, active recovery
2x200m stride with active recovery
150m stide with activer recovery
300 stride, active recovery
2x200m stride with active recovery
Note:
The session was a sort of test after the end of a mesocycle. Anyway we didn't run at 100%. The results was good. I didn't registered all the results but the first serie was like that
300 1:03
200 0:36
200 0:40
150 0:31
Notice that 1:03 and 0:36 are my personal best of the year.
domenica 18 dicembre 2016
Sunday 18th December 2016
Weight Training session
Squat 3x12 30kg
Shoulder press 3x15 20kg
Hyperexension 3x15
Plank 3x60 sec
Side Plank 3x30 sec for each side
Butterfly 3x15 10k,20kg, 20kg
Bench press 3x15 20kg
Central vogatore 3x15 20kg,20kg, 25kg
Lat machine 3x15 20kg, 25kg, 30kg
Biceps machine 3x15 10kg, 10kg, 15kg
Note:
Very intensive weight training, I learned how to do squat, and I tested the Bench press. I have to try to do something of more dynamic next weight session.
Food:
Breakfast: Fruit, 1 egg, tea, rusks.
Lunch: Beans and Escarole, cheese, bread
Dinner: Ham, peppers, bread.
Weight Training session
Squat 3x12 30kg
Shoulder press 3x15 20kg
Hyperexension 3x15
Plank 3x60 sec
Side Plank 3x30 sec for each side
Butterfly 3x15 10k,20kg, 20kg
Bench press 3x15 20kg
Central vogatore 3x15 20kg,20kg, 25kg
Lat machine 3x15 20kg, 25kg, 30kg
Biceps machine 3x15 10kg, 10kg, 15kg
Note:
Very intensive weight training, I learned how to do squat, and I tested the Bench press. I have to try to do something of more dynamic next weight session.
Food:
Breakfast: Fruit, 1 egg, tea, rusks.
Lunch: Beans and Escarole, cheese, bread
Dinner: Ham, peppers, bread.
Friday 16th December 2016
6x: 100m stride, 300m active recovery, 300m stride, 100m walking.
Note:
Very nice training session, I did all the 100m repetitions in 20sec, except one at 22. As regarding the 300m I did in 1:08, 1:10, 1:09, 1:15, 1:10, 1:05. The progression was really good, at the end I felt able to complete at least one more repetition. However we finished at 20:00, too late.
I felt very light in the last repetition.
Food:
Breakfast: 1kiwi, mellon, 1 egg, tea, bisquits, rusks
Luch: Rise with tomato
Dinner: Escalope of chicken and vegetable
6x: 100m stride, 300m active recovery, 300m stride, 100m walking.
Note:
Very nice training session, I did all the 100m repetitions in 20sec, except one at 22. As regarding the 300m I did in 1:08, 1:10, 1:09, 1:15, 1:10, 1:05. The progression was really good, at the end I felt able to complete at least one more repetition. However we finished at 20:00, too late.
I felt very light in the last repetition.
Food:
Breakfast: 1kiwi, mellon, 1 egg, tea, bisquits, rusks
Luch: Rise with tomato
Dinner: Escalope of chicken and vegetable
mercoledì 14 dicembre 2016
Wednesday 15th December 2016
Iyengar Yoga training session
Note:
I tried a yoga session in Iyengar Yoga center. It was 1h of training, we used a set of yoga gear that included a brick, some string and blanket as support.
Teacher paied a lot of attention at postural aspects. Not bad, but I have still to understand if yoga can decrease my perforamance.
I found very interesting discussion about yoga and performance
https://bengreenfieldfitness.com/2013/01/can-yoga-increase-performance/#comment-753370
An other interesting topic is the isometrics exercice to improve speed.
There a discussion
https://breakingmuscle.com/learn/increase-your-fast-twitch-potential-with-isometrics
There a set of exercice
http://woman.thenest.com/examples-isometric-exercises-sprinting-speed-8932.html
And some video as well
https://www.youtube.com/watch?v=DQFacKBoZ7U
https://www.youtube.com/watch?v=V0D-mWTcP24
And an interesting analysis about the 400m performance
http://www.coachr.org/speed_strength_endurance_and_400.htm
How to calculate 400m time
https://www.youtube.com/watch?v=YfJRTW_hWwY
Iyengar Yoga training session
Note:
I tried a yoga session in Iyengar Yoga center. It was 1h of training, we used a set of yoga gear that included a brick, some string and blanket as support.
Teacher paied a lot of attention at postural aspects. Not bad, but I have still to understand if yoga can decrease my perforamance.
I found very interesting discussion about yoga and performance
https://bengreenfieldfitness.com/2013/01/can-yoga-increase-performance/#comment-753370
An other interesting topic is the isometrics exercice to improve speed.
There a discussion
https://breakingmuscle.com/learn/increase-your-fast-twitch-potential-with-isometrics
There a set of exercice
http://woman.thenest.com/examples-isometric-exercises-sprinting-speed-8932.html
And some video as well
https://www.youtube.com/watch?v=DQFacKBoZ7U
https://www.youtube.com/watch?v=V0D-mWTcP24
And an interesting analysis about the 400m performance
http://www.coachr.org/speed_strength_endurance_and_400.htm
How to calculate 400m time
https://www.youtube.com/watch?v=YfJRTW_hWwY
martedì 13 dicembre 2016
Thursday 13th December 2016
Pyramid Workout
100m, 200m, 400m, 800m, 1600m with 200m of active recovery between intervals.
Note:
Today in the morning I was 86,4Kg.
It was an amazing training, I was a bit scary at the start, and a bit tired, maybe from the training session yesterday or maybe I was just unable to control the fear!
Anyway I completed the workout, the results are:
100m 19 sec
200m 37 sec
400m 1:35.93
800m 3:53
1600m 9 min
I do not have measure the time spent on each interval following the S'Coach advise, but I'm really curios of my performance. Probably the best way is to mantain the same pace during each interval.
My friend Mario today given me about 100m on the 1600m interval, while we had a very nice and stimulating head-to-head in the last 50m of the 800 interval.
For the next time I have to mantain the concetration on the long intervals and to attack my fear with decision.
I found this nice article on Pyramids workout
http://running-advice.com/blog/?p=2558
Mario think that we can do something of extraordinaire this year, I think so too.
Food:
Breakfast: fruits, 1 egg, biscuits, rusks, a cup of tea
Snack: Clementine
Lunch: Rise with artichokes
Snak: Banana
Dinner: Fish, Spinach, Bread
Pyramid Workout
100m, 200m, 400m, 800m, 1600m with 200m of active recovery between intervals.
Note:
Today in the morning I was 86,4Kg.
It was an amazing training, I was a bit scary at the start, and a bit tired, maybe from the training session yesterday or maybe I was just unable to control the fear!
Anyway I completed the workout, the results are:
100m 19 sec
200m 37 sec
400m 1:35.93
800m 3:53
1600m 9 min
I do not have measure the time spent on each interval following the S'Coach advise, but I'm really curios of my performance. Probably the best way is to mantain the same pace during each interval.
My friend Mario today given me about 100m on the 1600m interval, while we had a very nice and stimulating head-to-head in the last 50m of the 800 interval.
For the next time I have to mantain the concetration on the long intervals and to attack my fear with decision.
I found this nice article on Pyramids workout
http://running-advice.com/blog/?p=2558
Mario think that we can do something of extraordinaire this year, I think so too.
Food:
Breakfast: fruits, 1 egg, biscuits, rusks, a cup of tea
Snack: Clementine
Lunch: Rise with artichokes
Snak: Banana
Dinner: Fish, Spinach, Bread
Monday 12th December 2016
Circuit training
5 laps: The circuit is around the track, passing through the grass when possible, through both the
long jump pit with sand, and including a small steep hill. Total about 450m each lap
Interval training
3 plain track laps: stride on straights and active recovery in curves
3 plain track laps: stride in curves and active recovery in the straights
Note:
I started with stomachache, probably because the food or some flu symptom. After the worm up I was ok. The training has been completed properly. I did not take the time. At the end I was ok not so full.
The good news Is that my back is ok, I do not have pain anymore. It was probably the leg press, next time I'll do a weight training session, I have to select carefully weight.
Food:
Breakfast: fruits, 1 egg, biscuits, rusks, a cup of tea
Lunch: pasta with tomato, mushroom and sausages
Dinner: meat, pepperoni, bread
Circuit training
5 laps: The circuit is around the track, passing through the grass when possible, through both the
long jump pit with sand, and including a small steep hill. Total about 450m each lap
Interval training
3 plain track laps: stride on straights and active recovery in curves
3 plain track laps: stride in curves and active recovery in the straights
Note:
I started with stomachache, probably because the food or some flu symptom. After the worm up I was ok. The training has been completed properly. I did not take the time. At the end I was ok not so full.
The good news Is that my back is ok, I do not have pain anymore. It was probably the leg press, next time I'll do a weight training session, I have to select carefully weight.
Food:
Breakfast: fruits, 1 egg, biscuits, rusks, a cup of tea
Lunch: pasta with tomato, mushroom and sausages
Dinner: meat, pepperoni, bread
domenica 11 dicembre 2016
Saturday 10th December 2016
Today a weight training session, I'm still on the same routine started in August, but for some reason now I'm a bit discontinuos. So I performed:
3x15 Vertical Chest press with 20,25 and 30Kg
3x15 Central 20,25 and 30Kg
3x15 Lat Machine 20,25 and 30Kg
3x15 Shoulder press with 15,20 and 20Kg
3x15 Leg press with 37,43 and 61Kg
3x15 Hyperexensions
3x15 Crunch
Note:
I tried to do squats with dumbbell (20Kg) but I felt unconfortable Also Because the gym was full. So I did just one squat, next time I want to complete the series.
The inverted Shoulder- machine with leg press, and I felt some pain in the second and third repetition with 20kg
Before crunchs, I tryed to perform a plank set. I did the first plank for 60 second but I was not able to complete the second repetition because a strong Lombard pain. I do not know if I wrong with the Leg Press. The bad news Is that this problem is still there. I hope that I'll be ok for the training session of Monday afternoon.
Next time I have to pay attention with the weight, maybe substitute Squats with Leg Press would be better!
Today a weight training session, I'm still on the same routine started in August, but for some reason now I'm a bit discontinuos. So I performed:
3x15 Vertical Chest press with 20,25 and 30Kg
3x15 Central 20,25 and 30Kg
3x15 Lat Machine 20,25 and 30Kg
3x15 Shoulder press with 15,20 and 20Kg
3x15 Leg press with 37,43 and 61Kg
3x15 Hyperexensions
3x15 Crunch
Note:
I tried to do squats with dumbbell (20Kg) but I felt unconfortable Also Because the gym was full. So I did just one squat, next time I want to complete the series.
The inverted Shoulder- machine with leg press, and I felt some pain in the second and third repetition with 20kg
Before crunchs, I tryed to perform a plank set. I did the first plank for 60 second but I was not able to complete the second repetition because a strong Lombard pain. I do not know if I wrong with the Leg Press. The bad news Is that this problem is still there. I hope that I'll be ok for the training session of Monday afternoon.
Next time I have to pay attention with the weight, maybe substitute Squats with Leg Press would be better!
Friday 9th December 2016
8x60m
4x150m
2x300m
Note:
It was my first training session after one week stop because a strong flu. Today we are me and my friend Mario without the S'Coach!
I feel sufficiently good during the training session and I completed the program with the Following results
Next session Monday 12th December 2016!
In picture my new shoes asics cumulus 18, great model!
8x60m
4x150m
2x300m
Note:
It was my first training session after one week stop because a strong flu. Today we are me and my friend Mario without the S'Coach!
I feel sufficiently good during the training session and I completed the program with the Following results
- 8x60m in12seconds the first 4, then 3 at 11 seconds, and the last one in 10 seconds.
- 4x150m in 28seconds each one
- 2x300m, both finished in 1:10, but I felt totally exhausted at the end and During the last trial !!
Next session Monday 12th December 2016!
In picture my new shoes asics cumulus 18, great model!
Let's Start!!
I'm 38 years old, I have a dream: run 400m dash under 60 seconds.
This is realy a big challenge even because my personal best is 1:15 that I did when I was 26.
I'm largely overweight. Since august 2016 I started to work on it, and after 5 months I loss 10Kg and put some kg of muscles on.
Today I'm about 87Kg for 1.71m. I'm under training in that way:
To complete a 400m dash in 59.9 is a very far horizon, so is probably useful to setup a set of short and medium term goals.
So for now I'm focussing to lose weight and recover my past performances. Runners, coaches, athlete, amateurs, feel free to leave your comments or suggestions.
The motto of today is: Never give up!
I'm 38 years old, I have a dream: run 400m dash under 60 seconds.
This is realy a big challenge even because my personal best is 1:15 that I did when I was 26.
I'm largely overweight. Since august 2016 I started to work on it, and after 5 months I loss 10Kg and put some kg of muscles on.
Today I'm about 87Kg for 1.71m. I'm under training in that way:
- 2 Run sessions for week
- 1 or 2 Weight Training sessions for week
- Now I plan to start yoga once a week to increase my mobility and avoid injury.
To complete a 400m dash in 59.9 is a very far horizon, so is probably useful to setup a set of short and medium term goals.
So for now I'm focussing to lose weight and recover my past performances. Runners, coaches, athlete, amateurs, feel free to leave your comments or suggestions.
The motto of today is: Never give up!
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