Sunday 17th December 2017

Non competitive Run
2Km Outdoor 

Note:
My first competition of the season, it was 2,0Km track. I measured with google map and seems to correspond. I wakeup at 8:30 and I filled ok. The run started at 11.00. Total time 9:36

08/11/2017

http://barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html

Saturday 08 July 2017

PERSONAL BEST!  END OF THE SEASON

Competition #3
400m
200m


Note:
My last trial of the season, again at Virgiliano, this time I decided to test 400m and 200m. I set my personal best, but still not so entusiastic from the time. The final evaluation of my preparation is that I lack of lattacid power/capacity. This is due by the fact that at may/june I had a littel injury and that I stoped the training.
Moreover I see that I heat the hot weater.  Anyway the results are as follow, personal best on 400m. On 200m during the year I measured better time, anyway this is the only one official so let consider it my current personal best.

400m 1:07:13
200m 0:31,94

Food:
Breackfast: Egg with honey, fruit, bread, tea
Lunch: Pasta with tomato
Before the run: Dark chocolate

Weight:
76.7Kg

Wednesday 5th July 2017

Gym session
Core Performance


Note:
I have been do the gym for a session just for abs and core, however the session had even some exercice relate leg (mainely squat wihout weight) ad the end I was a bit fatiguate at the leg. My be it was not a good Idea.

Tuesday 04th July 2017

Track Session:
2x500m at 18sec x 100m with 100m of active recovery

Note:
Last 200m of the second 500m I was totally destroyed
500m 1:31:06
500m 1:48:50

Food:
Breakfast: Egg with jam, tea, fruit, bread
Lunch: Pasta with tomato
Dinner: Fish

Weight:
77.4kG

Sunday 02th July 2017

Weight Session:

Friday 30th June 2017

Track session:
300m, 200m and 300m at 17sec X 100m with 15 minutes of active recovery

Note:
Today I felt better that the days before when I had a sore at my right leg and some pain at my left knee and left foot. The temperature was a bit colder than Tuesday, so the overall conditions was good.
I completed a 45-50 min of warm-up and then I started the workout with good results, all the reps was faster than the requestes. As follow the results:

300m 0:49
200m 0:32
300m 0:50

I don't really know if I'm in the right condition to improve my personal best on 400m but for sure my condition is absolutly no bad. I have to run faster next tuesday. I have to be ready for my last competition of the season that will be the 8 of July, when I plan to do 400m followed by my first 200m! NEVER GIVE UP!!

Food:
Breakfast: Egg with marmellate, home made choccolate pie, tea, fruit
Lunch: Pasta with tomato
Dinner: Meat with green salade

Weight:
77,4 Kg

Wednesday 28th June 2017

Weight Session
3x12 Dumbbell press upper chest with inclided bench (45°)
3x12 Central Row machine 25,30,35Kg
3x12 Butterfly Machine 15,20,25Kg
3x15 Inclined pull up
3x12 Deltoide Machine 10,15,20Kg
3x12 Shoulder press 15,20,25Kg
3x30 Crunch Abs

Note:
I decided to stress my upper chest in order to improve the general form. Because my legs was a bit strained from the training sessions of the last weeks I decided to work just on my upper body and also I decided to avoid all the exercices that can stress the legs included Hyperextetion, low abs and plank.
The work on the upper chest has been effective.

Food:
Breakfast: Egg with honey, fruit, tea, bread some bisquits
Lunch: Salad of Pasta, Mozzarella, zucchine, pepper
Dinner: Mozzarella

Tuesday 27th June 2017

Track session:
500m at 1:28
300m at 0:54
300m at 0:57

100m of active recovery between reps

Note:
This session was a disaster, I felt very fatiguated with a lot of pain specially on my right leg and some pain at my left knee. The warm-up was a bit unconfortable but after about 45 min of activity I was ready to start.
I did not respected any of the time of the program, the results was as follow

500m 1:34:80
300m 1:00
300m 59:00

Food:
Breakfast: Egg with honey, tea, fruit, bread, some bisquits
Lunch: Pasta with tomato
Dinner: Spinach omelette

Saturday 24th June 2017

SECOND COMPETITION WITH PERSONAL BEST

400m on track

Today I did my second official run again at Virgiliano like the one of may. This time I was probably not in great condition. During the warm-up I felt very fatiguate and some pain at the right leg specially the calf and at my right hip.

The run it's self was a bit better to respect the first one, I set my personal best at 1:07:59 (two centh less) but to respect the session of tuesday I was slower.

Even the weater conditions was very unconfortable, so hot and very humid.

Food:
Breakfast: Egg with honey, bread, fruit, tea some bisquits.
Lunch: Pasta with tomato, olive
Dinner: Pizza

Weight:
76.7Kg

Thursday 22th June 2017

PERSONAL BEST ON 300m

Track session
3x300 with 15-20 min of active recovery at the following paste: 16sec x 100m, 17sec x 100m and 18sec x 100m

Note:
Only me again, it was my last training session before the next competition scheduled for saturday at 17.00. This time the regional competition. Anyway the test has been very good. Today I setted my personal best on 300m. Unfortunately I missed the chronometer's button at the start of the last rep. I think that I have respected the time (54sec was the fixed time by the S'Coach). The results are as follow:

300m 0:48:81
300m 0:51;09
300m ??

I have meet Peppe one of the coach my first team, I was very happy to see him again.



Food:
Breakfast: Egg with honey, bread, tea, fruit,( and 4-5 rice cakes at around 10:00 am)
Lunch: Rice salad
Dinner: Chicken breast with zucchine

Weight:
76,6Kg (but could be a statistical fluctuation because yesterday I was 77,1Kg)

Tuesday 20th June 2017

Track session:
500m at 19 sec x 100m
200m at 16 sec x 100m
500m at 18 sec x 100m
15min of active recovery between reps

Note:
Only me today, I was in the tack of Virgiliano this time. After a good warm-up I completed the schedule as follow:
500m 1:34
200m 0:32
500m 1:31:51

So basically I fail just the last 500m, but considering the auto-measurement maybe I did 1:30:99 ? haha I don't know. Anyway I feel very good on the track. Saturday I would like to run and set my new personal best! So finger cross and NEVE GIVE UP!

Food:
Breakfast: Egg with honey, bread, fruit, tea, some rusks
Lunch: Pasta with tomato
Dinner: Egg with pepper

Weight:
78,4Kg

Monday 19th June 2017

Weight Session:
15 Min treadmill
3xAbs workout
3x15 Hyperextention
3x15 Lateral machine
15 min elliptic
streatching


Note:
Soft session even because there where a lot of people using all the machines. Probably I wrong in changing the exercice order. In any case I was not sure if work or not with weight cause the day after I would like to go at the track. At the end of the day I felt a bit

Food:
Breakfast: Egg with honey, tea, fruit, bread, some bisquit.
Lunch: Rice with zucchini
Dinner: Chicken and Turky Sausage

Friday 16th June 2017

Track Session:
500m and 10 minute of recovery
2x(300m + 300m) with 100m recovery and 10 minutes between series

Note:
It was a sort of test in the mind of the s'coach. But probably I was not so convinced of my possibility, and finally I hate the 500m distance. BTW I reach 1:34 that in principle is not so so bad considering that my personal best is 1:30, but of course is not great in prevision of the next competition that I plan to run the next weekend.

500m 1:34
300m 0:53
300m 0:56
300m 0:57

Food:
Breakfast: Egg with honey, fruit, tea, bread
Lunch: Pasta with tomato
Dinner: Mozzarella with Vegetable

Wednesday 14th June 2017

Weight Training:
15 Min treadmill
3xAbs workout
3x15 Bench press 30,30,30Kg superset
3x15 Barbell Row 30,30,30Kg
3x15 Laterl machine 30,35,40Kg
3x15 Elliptic

Note:
Soft session, I just wanted to do some activity to loss weight and strenght my abs. I worked on the upper body part in order to not stress legs.

Food:
Breakfast: Egg with honey, bread with marmellate, fruit, tea, some bisquit.
Lunch: Pasta with chickpeas
Dinner: Fish with fresh salad

Weight:
78,5Kg

Tuesday 13th June 2017

Track Session:
3x 300m and 500m with 100m of active recovery between reps and 10 min between series


Note:
This time we was me and the great Luciano. After a full warm-up the started the workout. I felt a bit heavy, it was my first session after long time in which I used the timer. I set the timer at 18sec each 100m but I wasn't really able to respect it. Mostly because I was limited by the fear of suffer and infact I started very slow in all the reps. Finally because lack of time I did not complete the workout.
I think that for my current condition I can do better. So let see in friday. NEVER GIVE UP!
 
300m 0:54
500m 1:45

300m 0:57
500m 1:55

300m 0:58

Food:
Breakfast: Egg with honey, fruit, tea, bread, some bisquits
Lunch: Pasta with tomato
Dinner: Meat with vetegables

Weight:
79,4 Kg

Sunday 11th June 2017

Weight Training:
Spinning 30 min 
3x15 Bench press 25,30,30Kg
3x15 Barbell row superset 
3x15 Lateral macchine 30,35,40Kg 
5 min elliptic 
3x15 Buttefky machine 15, 20, 20Kg 
3x15 Shoulder press 15,20,25Kg 
15min treadmill
3x15 Hyperextention + Abs workout in superset

Note:
Intese weight session after a relaxed saturday in which I eated a lot. I increased a bit the load to respect the previous training session. Lateral Machine and Shoulder press was a bit challenging in the last rep. In the afternoon I went to the sea.

Food:
Breakfast: Egg with honey, fruit, tea, bread, some bisquits
Lunch: Pasta with zucchine and shelfish
Dinner: Pizza

Friday 09th June 2017

Track Session:

5x300m - 200m stride and 100 sprint

Note:

It was my first training session with the S'Coach after the injury and since several weeks. After halfhour of warm-up we did some 60, 80 and 100m strides in order to test the overal condition of  the team (today we was three athlete: me and the great Claudio and Luciano). In the first 100m stride I felt something on the back side of my right leg, in high position close to the glute. Seems something like a small contracture. But I was able to complete the workout this time. At the end of the day I have put Voltaren Emulgel on the muscle involved by the light contracture.

Then we did a lattacid work. The performance was:

1° 300m  - 0:57

2° 300m  - 0:57

3° 300m  - 0:58

4° 300m  - 1:01

5° 300m  - 1:04

In conclusion the session was not so bad. Coach seems optimistic for a new run at end of the month or something like that. So: fingers crossed and NEVER GIVE UP! THE SEASON CONTINUE!

Food:

Breakfast: Egg with honey, tea, fruit, bread with marmellate

Lunch: Pasta with tomato

Dinner: German Hot dog

Weight:

78.8Kg

Wednesday 7 June 2017

Track Session:
10x80m
30 min continuos run

Note:
This time alone. Another soft session after the injury. I completed the workout without any pain on my left leg. This is the main good news of the day. So I think that I'm healed.
The cure that I used is a conservative treatment ( Rest and few light training session with activation but no stress on the leg)  plus Voltaren Emulgel 2 times per day for 3-4 days.

Food:
Breakfast: Egg with honey, fruit, tea, bread
Lunch: Pasta with tomato
Dinner: Fruit Macedonia

Sunday 4 June 2017

Weight Session:
3x15 Bunch press 20,25,30Kg
3x15 Barbell Row in superset 20,25,30Kg
3x15 Lateral Machine 25,30,25Kg
10 min treadmill
3x15 Shoulder press 15,20,25Kg
3x15 Panca Hyerextention
3xAbs Workout

Note:
Weight session in the afternoon up to 21:00. The session was overall soft from the point of view of the load but enough intese I think to loss some extra calories. I just used a soft/medium load for each exercices. No hard works on the legs in order avoid stress on the injured leg. The workout was ok. 


Food:
Breakfast:
Lunch: Pasta with claims
Dinner: Prosciutto, Cheese and vegetable

Wednesday 31 May 2017

Weight Session:
3x15 Bench Press 20,20,25Kg
3x15 Central Row Machine 20,20,25Kg
3x15 Lateral machine 20,20,25Kg
5 min Elliptical machine
3x15 Shoulder machine 15Kg
3xAbs workout

Note:
Soft session, low weight and no work on the legs. I wanted just avoid to loss athletich form and stimulate the injured leg without stressfull exercices. So I just did some Elliptical machine and a good streaching session. I was scaried that during the plank I did some extra-works on the left leg, so after the second Abs repetition I eliminated the plank exercice.

Food:
Breakfast: Egg with marmellate, fruit, tea, bread
Lunch: Rice with tomato
Dinner: Fish

Tuesday 30 May 2017

Track Session:
10x60m Stride test

Note:
It was a very soft session in order to test the leg status after the injury. We was two: the great Mario and me, without S'Coach. We did a good warm-up and a set of stride without push hard. The final test was good, I did not felt any specific problem to the left leg. So good signal!

Food:
Breakfast: Egg with honey, fruit, tea, bread
Lunch: Pasta with tomato
Dinner: Fish

Tuesday 23 May 2017

Track Session
500m fast
300m fast
200m fast


Note:
Bad news! I injured my left leg! A sort of contracture, not really clear at first what kind of problem I had. The injury happened during the last trial (200m) more less at the end of the curve. I felt an contracture of the muscle in the back side of my left leg, I immediately stopped to run and I started to slightly limping.  I used the track shoes during this test. I have to say that in the last track session I already felt something of strange in the same area. Probably It was due by the interrupted weight session, or by the overall bad condition, I felt a general weakness because a flu.
As regarding the first two reps was not so bad:

500m 1:30 (personal best!)
300m 52,8


Food:
Breakfast: Egg with marmellate, fruit, tea, bread
Lunch: Pasta with tomato
Dinner: Omelette with vegetable

Monday 22th May 2017

Track session:
4x200 m alternate 1 slow and 1 fast

Note:
The session was a bit slow, aslo because we have meet our old team. I completed the 2 fast 200m in
31.8 and 32.6. Not so exciting numbers, but at least better than what I expected after the loss of condition. Psicologically I feel better than before.

Food:
Breakfast: Egg with honey. kiwi, tea, bread with marmellate
Lunch: Pasta with potato
Dinner: Fish with green salade

Sunday 21 May 2017

Weight Session:
20min spinning
3x15 Bench press with 20Kg in superset
3x15 Barbell Row with 20kg in superset
3x15 Lateral machine with 20Kg,20Kg, 25Kg
2x10 Squat with 30Kg
1x10 Kettellbel Power clean with 2x4Kg,

Note:
I had to interrupt the training session cause some unexpected duty at home. Probably I wrong in do that, but because the very light training probably I did not kill my self. Next time I have to do Abdominals.

Food:
Breakfast: Egg with honey, kiwi, tea, bread
Lunch: Pasta with cockles
Dinner: Egg with green salade

Weight:
79,0Kg

Friday 19th May 2017

Track session:
2xInterval training, stride alternate with easy jogging for 15 minutes

Note:
It was the first training session after a stop in which I have increase a bit my weight.
Anyway I completed the workout properly, for each reps I did 5x400m lap for a total of about 600m stride for rep. Great performance of Luciano and Claudio.

Food:
Breakfast: Egg with honey, kiwi, tea, bread
Lunch: pasta with tomato
Dinner: Beef stew with potato and peas, 3 pices of birthday cake.

Friday 12th May 2017

Track Session:
1 500m at 17x100m
1 200m at 15x100m
2 300m at 17x100m


Note:
We did some exercises to improve the running form. I'm trying to correct my major mistake, I use to much the heel during the run. With the new shoes I fill the error much better but still' not sure how to fix it. Anyway I completed the workout as follow:

500m in 1:34
200m in 0:32
300m in 0:52
300m in 0:55

Now I have a week of stop because some work commitments, I hope to be maintain the general condition.

Food:
Breakfast: Egg with honey, kiwi, tea, bread
Lunch: Pasta with tomato
Dinner: Burgher + French Fried, Beer

Weight:
78,5Kg

Tuesday 09th May 2017

Track Session
150m at 15seconds the first 100m
300m at 17seconds x 100m
150m at 15seconds the first 100m

Note:
Today we spent a lot of time doing warmup. Then we did a very light workout cause the lack of time.
The 150m was quite ok,


Food:
Breakfast: Egg with honey, kiwi, tea, bread
Luch: Pasta with tomato
Dinner: Fish

Saturday 06 May 2017

MY FIRST COMPETITION!!
Event:
400m

Note:
Ok the Track of Virgiliano in Napoli I partecipated at the first session of Absolute regional tournament. I did my official 400m ever! What a beautiful experience!
Even the result was amazing and surprising:

400m  in 1'07'61

About the run, probably I can do better, I totally missed the start, because I confused the arbiter's commands. In the last 50 I could do better. I have absolutly to fix my running form. In particular I have to bring my legs higher during the running action. Then I'm still very overweight to respect other competitors. Then I have to add the lack of a full conditioning for the event. But the experience was so exciting so I'm happy! I even did my personal best ever and overcome one of my past trainer that was my seasonal goal.
The dream of blog is now just 7.61 seconds far. I can reach it! Never give up!

So what to do next:

• Weight loss
• Complete the conditioning for the event
• Improve my Running Form

Food:
Breakfast: Egg with honey, bread, tea, kiwi
Lunch: Pasta with tomato and a pice of bread with chocolate
Dinner: Pizza

Weight:
77.5Kg

Friday 05th May 2017

Track Session:

8x100m strides

sarting block testing

Note:

It was the last session before my first competition of Saturday 05 May 2017. Because the soccer mach of tomorrow the track was plenty of obstacles, so it was very difficult to organize a decent workout. So we just did the warmup and few strides. Finally I test again the starting block.

Food:

Breakfast: Egg with marmellate, kiwi, bread, tea

Lunch: Rice with lentils

Dinner: Fish with green vegetables

Weight:

78.1Kg

Wednesday 03th May 2017

Track Session:
200m at 17 x 100m
300m at 18 x 100m
500m at 18 x 100m
15minutes of active recovery between reps

Note:
Additional session in order to test again starting blocks and improve my general condition. I ask for partecipata at a run the next saturday, so I have to complete the preparation to approach my first competition ever. To be realistic I would like to confirm the time done in the last training session i.e. 1:12 on 400m. Anyway the session of today was basically ok, I respected the constraints in case of 200 and 300, not in case of 500 but in any case I set my seasonal personal best on this distance. The results are thw follows:

200m 0:32
300m 0:53
500m 1:35

As regarding starting block, today I tested a new position: Anterior Block 2 feet and 1 finger from the line, and posterior block 3feet and 4, 3 and 2 fingers. The tree configuration seemed more confortable to respect the basic one tested yestarday (2feet and 1 finger and 3 feet). But I have still some difficult in geting out of the blocks. Hope to fix my tecnique in friday!

Food:
Breakfast: Egg with chocolate, kiwi, breat, tea
Lunch: Rice with pumpkin
Dinner: Potatoes with artichokes

Weight:
78.5Kg

Tuesday 02th April 2017

PERSONAL BEST ON 200M!!

Track Session:
Test on 200m
Test on starting block


Note:
Today it was a very light session, we just tested the starting block and my new shoes for track Asics Hyper MD.
It was a great session, after some difficulty in run with this new shoes I did my personal best on 200m runned in 31.8seconds! WOW

Food:
Breakfast: Egg with chocolate, kiwi, bread, tea
Lunch: Rice with zucchini
Dinner: Aubergine

Weight:
78.9Kg

Sunday 30th April 2017

Weight Training:
20min treadmill
3x10 fast bench press with 20kg
3x10 fast barbell row with 20kg
3x10 fast squat with 20kg
3x10 fast jerk with 20kg
3x15 lateral machine with 25kg
3x Superset 15 Hyperextention + Abs workout

Note:
It was the first weight session since long time, I just decided to use low weight and avoid to charge legs to much. So it was a quite soft session but useful to mantain the general condition.


Food:
Breakfast: Egg with chocolate, kiwi, tea, bread, bisquits
Lunch: Scarola with beans and cheese
Dinner: Prosciutto with coocked vegetables

Friday 28th April 2017

Personal Best!
Track session:
300m at 20 sec x 100m and 7 min of active recovery
300m at 19 sec x 100m and 7 min of active recovery
400m at 18 sec x 100m and 7 min of active recovery
300m at 18 sec x 100m and 5 min of active recovery

Note:
Great Job, I did my personal best ever on 400m among the registered time! And I even reached my first seasonal goal: do better than 1'13''2. The times are:
300m in 0:56
300m in 0:55
400m in 1:12:2
300m in 0:54

So all the today goals has been reached with the great surprise of personal best on 400m.

Food:
Breakfast: Egg with dark chocolate, kiwi, tea, bread
Lunch: Pasta with tomato
Dinner: Pork Steak with zucchini

Weight:
79,6Kg

Wednesday 26th April 2017

Track Session:
3x 200m at pace of 18secx100, 300m at 19sec, 400 at 20sec

Note:
Again alone! This time I was recovering from a 3 days travel. I'm a bit fatter than before. I completed the workout with some difficult in term of motivation. Probably I have to increase the number of training session per week as before.
The session was completed  as follow:
3x200m all completed in time
3x300m first two in time the last rep not
3x400m 1:37, 1:35 and 1:33

Not really a good session. But can happen! Never give up!

Food:
Breakfast: Kiwi, Egg with jam, homemade fried krapfen, bread
Lunch: Rice with artichoke
Dinner: Liver with peppers and firarielli

Weight:
80,8Kg

Friday 21th April 2017

Track Session:
3x 20Jumps in the pit + 1000m at pace of 25seconds x 100m

Note:
I was alone this time! The temperature was a bit low, anyway I did a long warmup then I completed the 3reps of 1000m without overcoming the lactate threshold. Probably I can do better. I tryed to see my run, it was difficult to run after the jumps, moreover I still have to understand why I feel pain at arms during the run. Anyway the results are:

1rep 1000m in 4:06
2rep 1000m in 4:11
3rep 1000m in 4:13

Food:
Breakfast: Egg with honey, kiwi, tea, bread
Lunch: Pasta with tomato
Dinner: Sausage Chicken and Turkey with spinach

Weight:
78,8Kg

Tuesday 18th April 2017

Track Session:
5x300m+150m with 100m of recovery at pace of 18sec each 100m

Note:
The session has been challenging because the reduced time for each 100m. It was the first time we ran at the pace of 18 seconds. Anyway I did my seasonal best on 300m with 52,9. I do not remember  all the results exactly, just the seconds:

300m 52:90
150m 26:00
300m 56:00
150m 26:00
300m 58:00
150m 27:00
300m 59:00
150m 28:00
300m 01:01
150m 28:00

Food:
Breakfast: Egg with marmellate, kivi, tea, rusks
Lunch: Rice with tomato
Dinner: Liver

Friday 14th April 2017

Track session:
10x200m one rep at regular pace of 36seconds and one rep with pace variation: 70m stride, 70m sprint and 60m large steps.

Note:
The track was crowded of short obstacles because the coming Napoli match, in particular a very annoying platform on the line of 50m and a carpet.
Anyway I completed the workout, with 7 rep around 36seconds, 1 rep at 35.8 and 2 rep at 37 and 38 rispettively. All the reps at constant pace have been completed in 36 seconds.
35.8 is the seasonal best and even the best result than the last 2 years.



Food:
Breakfast: Pastiera, kiwi, tea
Lunch: Integral pasta with tomato
Dinner: Meat with green salad

Tuesday 11th April 2017

Track Session:
10x300m alternating 1 rep with the pace of 20seconds x 100m and 1 rep with a progression in the last 150m

Note:
The session was no bad, I completed all the even reps in 60seconds and the odd in less than 1:20.
I felt again my arms very heavy, not as last session. Anyway I think that I cannot perform weight training anymore. About the breath, it was a bit difficult to recover but anyway I completed all the workout, respecting the established pace.

Food:
Breakfast: Egg with honey, Bread, 1 bisquit, 1 rusks, tea, kiwi, strawberries
Lunch: Integral rise with tomato
Dinner: Chicken and Turkey sausages and red and yellow peppers

Weight:
79,8 Kg

Sunday 09th April 2017

Weight Trainig:
3x10 Bench press 20Kg superset
3x10 Barbell row 20Kg
3x10 Lat Machine 25Kg
3x3 Jump Squat with 30Kg
3x16 Alternate legs jump with 30Kg
3x8 Lunges with 2x8Kg Kettelbell
3x15 Hyperextention
4xAbs Workout

Note:
The idea was to perform a deload session, basically I used half of the typical weight that I used in previous sessions, and tried to reduce the number repetitions. This because last time at the track session I felt to heavy.
Anyway the workout was nice, but probably the load on my amrs is still to high. I have found a new kind of workout in order to not affect the track sessions.

Food:
Breakfast: Egg with honey, bread, tea, kiwi
Food: Pasta with tuna shrimps and zucchini, tuna, cake
Dinner: Prosciutto with Spinach

Friday 07 April 2017

Track Session:
800m
3x500m+300m at pace of 20 seconds X 100m with 100m of recovery, turned in 5 min of recovery between each couple of 500m and 300m

Note:
Whe I started the training session I felt ok, however after the first 800m I was killed by upper body muscle aches, specially on my arms! Probably it was the effect of the weight training of wednesday. I had even problem in recover my hearbeat stuck at 120bpm for all the session. So that the s'coach decided to give me 5min of recovery between each couple of 500m and 300m.
I'm pretty sure that my stress was due by the weight training session because I streesed so much my biceps.
The final performace are something like that (not really sure about all numbers)
 
500m 1:43
300m 1:02
500m 1:56
300m xxx
500m 1:57
300m 0:59


Food:
Breakfast: Egg with no sugar marmellate, Home made cake with integral flour, tea, fruit.
Lunch: Integral pasta with tomato
Dinner: Fish

Weight: 
79,8Kg

Wednesday 05th April 2017

Weight Training
30min Spinning
3x15 inclined pull up
3x8 vertical chest press with 45,50,50 Kg
3x8 Row machine central 45,50,50Kg
3x15 Hyperextention with 5Kg
3xAbs workout
 
Note:
I had in mind of not stress the legs, and I did a very strong work on the upper body part, more specifically I completed the tree exercise of inclied pull-up vertical chest and central row macchine up to muscular exhaustion. Probabli it was too strong!


Food:

Breakfast: Egg with marmellate, tea, home made cake with integral flour, fruit
Lunch: Letils with spinach
Dinner: Meat stew

Tuesday 04th April 2017

Track Session:
2xWorkout with the following exercises:
20x20m Hill sprint
20xDepth Jump
20x5m Steep Hill sprint

and 1 set with just
20x20m Hill sprint

Note:
We should have to complete the workout 3 times but because we lost a lot of time during the warmup we did just 2 set and the first exercise of the last set.
The work was ok, but at the end I felt a bit tired. The muscles are absolutly exhausted.


Food:
Breakfast: Egg with marmellate, fruit, home made cake, tea
Lunch: Pasta with tomato
Dinner: Fish and green salad

Weight:
81Kg

Sunday 2 April 2017

Weight Session:

3x6 Squats with 60,70 and 70Kg
3x8 Leg curl with 45Kg
3x10 Bench press with 40kg superset
3*10 Barbell row 40kg
3*10 Inclined pull up
3*8 Lat machine 45,45 and 40Kg
3*10 Shoulder press 20,25,30Kg
30min spinning
3*15 hyperextention
3*abs workout

Note:

It was the first weight session since more than a week. I decide to not do to much execise

for legs, and to privilegiate force for them. So I did Squat with a bit of fatigue. 

Inclied pull up was very challenging probably not the best choice after barbell row. 

Even lateral machine was very challenging with a modest weight to respect previous 

performance. Maybe the long pause. Shoulder press was ok probably 35Kg wolud be ok. 

Hyperextension I did the last rep with a 5Kg disk, was ok.

Food:

Breakfast: Egg with Honey, home made cake, bread, kiwi, tea.

Lunch:Pasta with mussels

Dinner: Prosciutto with spinach

Weight:

80,8

Friday 31 March 2017

Track Session:
10x200m at 20se x 100m

Note:
At beginning I felt a pain on top of my right feet, and on my lower back. 1h before the training session, I put some cream on the feet. However right after the warmup I felt absolutly good.
The training session was great, we accomplished the goal both me and Mario, even better by running each 200m between 36 and 39 seconds. Most of them at 37second. I felt great after the session.

Food:
Breakfast: Egg with honey, rusks, home made cake, tea, kiwi
Lunch: Pasta with tomato
Dinner: Fish

Weight:
80,8 Kg

Wednesday 29th March 2017

Track Session:
Pyramid as follow
800m 30sec each 100m
600m 25sec each 100m
500m 20sec each 100m
400m 20sec each 100m
300m 20sec each 100m

200m 20sec each 100m

100m 15sec

Note:
We have had a very long pause for recover my suspected injury and also because I was out of Napoli. Anyway I didn't go at gym and taken my time to recover. During the recovering days I felt a pain on my back. But today after the warmup disapeared.
It was a first training session 100% dedicated at lactic acid mechanism. The session was challenging maybe because the long pause or because the change of training. Anyway It goes as follow:
800m time respected with 3:44sec
600m time respected about 9sec less
500m not respected at all, 22 sec more!
400m quite respected
300m quite respected
200m respected!
100m not respected! 17sec

Food:
Breakfast: Egg with honey. kiwi, tea, ruks, 2 bisquits
Lunch: Pasta with tomato
Dinner: Hamburger with green salad

Friday 24 March 2017

Track Session:
Drills
6x100m
1200m continuos run


Note:
After the session of tuesday my right calf bothered me. I felt as affected by a muscle contusion. So that S'Coach decided to give me a separate work than my friend Mario.
So Mario started for 10 reps alternating 150m and 200m at 90% with short recovery in order to go faster in lactic acid. At each reps of Mario, I waited him right behind the line of 100m and then followed him up to the end.
After 6 reps I felt not so good, so S'Coach switched me for a continuos run, I did a 1200m in 6:30 min.

Food:
Breakfast: Egg with honey, kiwi, rusks, tea, one bisquit
Lunch: Pasta with tomato
Dinner: Fish

Wednesday 22th March 2017

Weight Training:

3x8 Bench Presso 45° with 40kg in superset
3x10 Barbell Row with 40Kg
3x8 Lateral Machine 45,50,50Kg
3x10 Deadlift with 45,50,50Kg
2x10 shoulder circuit
1h Spinning


Note:
I was very exhaust but at least I did 1h of spinning. I had a bit pain on the shoulder during the circuit.


Food:

Tuesday 21th March 2017

Track Session:
Drills
8x60m strides
10 Jumps in pit
10x10 Forward jump with the last in pit
600m at the rate of 20sec x 100m


Note:
Session without the S'coach, it was intensive but not very long, we started at 18.00 with 20min of continuos run, then we completed the program, we finished at 19:44.
The 600m was quite in time, considering that I lost one seconds for start the cron, I completed the stride in 2:02 but I would say in 2:00. Anyway I can do better. As regarding my feeling, probably I can do better at starting time, I felt a bit tired at arms specially in the last 100m. Maybe the lactic acid have started to grow in concentration. I arrived died.

Food:
Breakfast: Egg with hoeny, kiwi, bisquit, rusks, tea
Lunch: Pasta with tomato
Dinner: Fish with aubergines

Weight:
81.4Kg

Sunday 19th March 2017

Weight Training:
3x6 Squat 70Kg
3x8 Lex exention 45,50,50kg
3x10 Bench press 40kg Superset with Barbell Row
3x10 Barbell Row 40kg
3x16 Dynamic Jerk split with 20Kg barbell
3x10 Inclined pull up in superset with step-up
3x16 Step-up with 2x12Kg kettelbel
3x15 Hyperextention
3xAbs workout


Note:
The squats was ok, but I have to be very careful, because in one rep, I loaded to much my back. I have to be always highly concentrated on technique especially on the fundamental exercices.
Leg extension, currently 50 Kg is a bit challenging, so even for this exercise I have to be a bit more concentrated.
Before the Inclined pull-up I tryed a single full pull-up, and the result was quite good. I have try again.

Food:
Breakfast: Home made crostata with nuts and alemands, kiwi, tea.
Lunch: Fish soup
Dinner: Prosciutto

Friday 17th March 2017

Track Session:
4x100m at 20sec
600m at 20 sec each 100m
400m at 20 sec each 100m
200m at 20 sec each 100m
600m at 20 sec each 100m
8-10min recover between reps.


Note:
The session was not really convincing, anyway I felt a bit heavy, maybe cause the work at gym and also I had the jacket that was clutching my arms (I discover at the end!!). I completed the 4x100m largely in the prefixed time. In boths the  600m dashs I failed to run each 100m at 20sec, I basically lost 5 seconds, but probably I failed to administrate energy. I can do better. As regarding the other reps:

600m 2:20
400m 1:18
200m 0:36
600m 2:05

Food:
Breakfast:
Lunch: Pasta with tomato
Dinner: Orata with green salad

Weight:
81.4Kg

Wednesday 16th March 2017

Weight Training:

3x10 Deathlift with 40,45,50kg

3x18 Lunges with 12kg

4x10 Explosive power Clean  with 2*12Kg and 2*8Kg

4x10 Arms swing with 20kg kettlebell

3x10 Barbell Row with 40kg

3x10 Chest flyes machinet 35,40 and 45

3x15 Hyperextention

3xAbs Workout

Note:

Crossfit style workout, the idea was to do a fundamental exercice (Deadlift) and some explosive training in order to mix strength and power.

Food:

Breakfast: Egg with honey, fruit, tea, bisquits, rusks

Lunch: Pasta with tomato

Dinner: 2 Eggs with Broccoli

Tuesday 15th March 2017

Track Session:
Drills
Step up
Plyometry: 20 depth Jumps
500m
300m
800m
10 minutes of continuous run.


Note:
It was the first time that coach Bruno brings the chronometer! The performance was as follow:
500m 1:49:91
300m 57:00
800m 3:09:74

I'm not totally satisfied because I would like to run faster, but it was the first time we run, and S'coach asked to run at 70% know, I can do better.
The last rep of 800m was psychologically hard, but finally I loved it. I setted my timer at 24 seconds, However the first two 100m i runned under 21sec, then I dropped speed. Probably I can better distribute efforts and go under 3mins. However it's my seasonal best even better than the 2015 and 2016 performances.

Food:
Breakfast: Egg with honey, kiwi, bisquit, rusks
Lunch: Rice with zucchini
Dinner: Fish

Weight:
81.8Kg

Sunday 12th March 2017

Weight Training:
3x6 Squat 65,67.5 and 70Kg
3x8 Leg extention with 45,50 and 50Kg
3x10 Bench Press 40Kg in superset with barbell row
3x10 Barbell Row with 40Kg
3x6 Lateral machine with 45,50,50 Kg
3x16 Explosive Barbell push with 20Kg
2x30Sec  propedeutic for pull up
3x15 Hyperextention
3xAbs Workout

Note:
I was just a bit influenced, but after the training I felt much better. It was my first day with 6 reps for exercice and in case of Squat and Lateral machine I increased the load. In case of Lex extention I preferred to be more conservative with 8 reps because I did not performed this exercice so much time before.


Food:
Breakfast: Egg, home made cake, bisuquit, fruit, tea
Lunch: Pasta with fish
Dinner: Prosciutto with Cheese and green salad

Friday 10th March 2017

Track session:
 12x20m Maximal Skips
10xMaxmimal Jumps in the pit
10x10 Jumps and jump in the pit
10x10 Bouncing Run and Jump in the pit
15min continuos run

Note:
Session without S'Coach. Regular session. Just notice that I had a little pain in the Bouncing run cause the pit was very hard, so I avoided the last jump in the next reps.


Food:
Breakfast: Chickpeas piadina with Honey, Home Made cake, bisqutis, tea
Lunch: Pasta with lentils
Dinner: Orata with spinach

Weight:
81.00Kg

Wednesday 8th March 2017

Track Session:
20x15m Stride on hill
20x Deph Jumps and stride
500m, 300m and 150m with active recovery of 100m between reps
10 minute active recovery and stratching
400m, 200m, and 100m with active recovery of 100m between reps


Note:
The track run series had to be done at the 80% of intensity, however probably I did less than 80% even because I felt a bit stomach ache maybe and I had a little flu. Anyway I completed the workout as follow:

500m 2:02
300m 1:00
150m 0:27
400m 1:22
200m 0:38
100m 0:17

Not my best time of the season, but I was happy for the 100m because I easily completed in 17 seconds. Next time I wanna do 16second relaxed.

Food:
Breakfast: Egg with honey, kiwi, bisquit, rusks, tea
Lunch: Rice with pumpkin
Dinner: Chicken chest with peas

Weight:
81.9Kg

Tuesday 7th March 2017

Weight Training:

3x8 Squat with 60,65,65 Kg
3x10 Leg curl with 35,40,45Kg
3x10 Benchpress 45° with 30,35,35Kg in superset with Barbell Row
3x10 Barbell row
3xPropedeutic Pull Up exercice - Mantain the position for 25,30, and 30 secods
3x20 Step up with 2x12kg
3x16 Hyperextention

3xAbs Workout

Note:

65Kg is my Squat 8RM, so following this link http://www.exrx.net/Calculators/OneRepMax.html

my 1RM should be 81. Leg curl always need attention for the machine setup today I used 11 and 6.

As regarding Step-up  I increased the weight to respect the classical 8Kg because I used a lower step

however 12 should be confortable as well with higher step. As regarding the pull up exercices I'll try

to reach 35 seconds next training session.

Interesting source

https://alison.com/courses/diploma-in-physical-fitness/content

Food:

Breakfast: Egg with Honey, Kiwi, Tea, Rusks, Bisquits

Lunch: Pasta with chickpeas and cheese

Dinner: Fish

Weight:

82.1Kg

Sunday 5th March 2017

Weight Training:

4x10 Deadlift with 40Kg
4x4 Squat Jump with 40Kg
3x8 Fast 1/3 of Squat with 40Kg
3x8 Lateral Machine 40,45,45Kg
4x16 Explosive Push press with legs swing with barbell 20Kg
3x10 Bench Press with 40Kg in superset with barbell row
3x10 Barbell Row with 40Kg
3x16 Lunges with 2x12Kg
4xAbs circuit in superset with Hyperextention
3x15 Hyperextention


Note:
2hours of trainig, that is a mix of explosive work and superset fatburning series. Just notice that I had pain at the right shulder during the 3 series of Fast 1/3 Squat, even in the weight fill quite light.

Food:
Breakfast: Egg with Honey, fruit, tea, rusks, bisquits
Lunch: Pasta with shellfish
Dinner: Ham with green salad

Weight:
82.00Kg

Saturday 4th March 2017

Spinning:
1h of spinning
3x15 Orizontal Pull up

Note:
The idea was to continue the unloading work done friday in the track. The session was quite easy to complete


Food:
Breakfast: Egg with Honey, fruit, tea, bisquits, rusks
Lunch: Beens with scarol
Dinner: Club Sandwich, Pasta with white pesto

Firday 3th March 2017

Track Session:
3x350m+250m+150m with 100m of walking recover between each run and 5min of recover between rep

Note:
S'coach said that it was a unloading session. I felt so heavy but should be ok in this period of training. During the training 
I had a very annoying tummy ache specially in the second 250m. 

I taken just few time:

350m: 1:15, 1:13, 1:19250m: 0:49, 0:50150m: 0:28, 0:27


Food:
Breakfast: Egg with honey, fruit, tea, rusks, bisquits
Lunch: lentils and spinach
Dinner: Bagle with ham and salad

Weight
82,7Kg

Wednesday 1th March 2017

Weight Training:
3x8 Squat with 60,60,65kg
3x10 Bench press with 40Kg in superset with barbell raw
3x10 Barbell Row with 40Kg
3x8 Lateral Machine with 40,45,45Kg
3x16 Step Up (8 per leg) with 2x8Kg
2x8 Pull up from a Orizontal position
3x10 Arms Swing with 12,16,16Kg
3xAbs Workout with 5Km weight


Note:
At the end of the workout I was unsure if I had correctly bilanciate quadriceps with hamstrings even because I did not execute 45° hyperexentions, just Arms swing involved hamstrings but with low weight. Next time I want to do deadlift or leg curl after Squat.


Food:
Breakfast: Egg with honey, fruit, tea, bisquit, rusks
Lunch: Rice with artichoke
Dinner: Eggs with mozzarella and spinach

Weight:
82.9Kg

Tuestday 28th February 2017

Track Session:
8x30m hurdles jump 4 rep per leg
8x30m hurdles jump feet together
8x30m hurdles jumps landing on the same feet

Note:
Quite comfortable session, the only challenging exercise was the last series in which coordination was not very simple.


Food:
Breakfast: Egg with honey, kiwi, rusks, bisqui, tea
Lunch: Pasta with Cabbage
Dinner: Fish

Weight:
83Kg

Sunday 26th February 2017

Weight Training:

4x4 Squat Jumps with 40Kg
3x4 Fast 1/3 Squat with 50Kg
4x16 Explosive barbell push press and leg swing with 20Kg
3x16 Lunges with 2x12Kg
3x4 Pull up
4x10 Kettlebell Power Clean with 2x8Kg
3x10 Pectoral Machine with 25,30 and 35Kg
3x15 Hyperextention
3xAbs Workout


Note:
Before starting the training session I tryed to do poweclean with barbell, but still not sure about the tecnique. More specificalli I don't know how to be more balistic in during the main movement, not sure if I was able to coordinate shoulder with hips and even not sure how to positioning the barbell on shoulders.

The session was quite impegnative specially due by the explosive work. After the Power Clean I tryed to do bench press with 50Kg and I was close to be injured!!! But I'm ok. As regarding the Pull up, I still don't have a good form but I was able to do a little movement in the 4th rep. So the current status is that I'm able to do a 3/4 of rep for the first one and 1/4 rep for the second and few little movements for the restant 3 and 4th rep.

Food:
Breakfast: Fruit, tea, rusks, bisuit
Lunch: Appetitizer, chees, olive, Lasanga
Dinner: no dinner

Friday 24th February 2017

Track Session:
10x10 Run on Steps
10x10 Step Jumps with intermediate jump (upstairs)
10x10 Step Jumps with intermediate jump (downhill)
10x10 Continuos Jump on Steps (upstaris)
10x10 Stide on the Step (10-15m) and going upstairs by skyping high k

Note:
Very nice session invented by our S'Coach. The Jumps was quite challenging specially from the coordiantion point of view. Anyway we was satisfied after the workout.



Food:
Breakfast: Egg with honey, fruit, rusks, tea
Lunch: Pasta with tomato
Dinner: Fish

Thursday 23th February 2017

Weight Training:

3x8 Vertical Chest Press
3x8  Lateral machine 40,45,45Kg


3x16 Step-Up 2x8 Kettlebell
4xAbs Workout

Note:

Upperbody session

Food:

Wednesday 22th February 2017

Weight Trainig:
3x8 Vertical Chest Press 45,45,50Kg in superset
3x8 Central ROW 45,45 and 50Kg in superset
3x8 Lateral Machine with 40,40 and 45Kg
3x3 Pull-ups
3x8 Biceps Curl with 20,25, and 25Kg
3x10 Military press with barbell 20kg in superset with inclined pull-ups

Note:
After the track session of yesteday I was a bit exausted on the legs, so I decided to dedicate a session for shoulder and in general for the top side. I have to report that 45Kg is still challening for the lateral machine. As regarding the progress in pull-up, I was able to complete the first rep of each set in a sufficient form. Military press seem very hard even if just with the berbell.


Food:
Breakfast: Egg with honey, apple, rusks, tea
Lunch: Fish and Pasta with chickpeas
Dinner: artichokes, 2 eggs

Weight:
82.5!

Tuesday 21 February 2017

Track Session:
4x300m stride
10x6 Forward 1/3 Squat Jumps
10x6 Squat Jumps
10x10 Forward Jumps

Note:
Long session! after 1h of training I had a sort of crisis that started from the stomac. Anyway I completed all the workout of the day.
The last 2 reps of 300m have been quite good: the first one completed in 59:60, the second one in 54:00 seconds!!! I did it by putting a timer each 18 seconds.

Food:
Breakfast: Egg with honey, pice of cake, apple, tea, rusks, bisquits, and a croissant.
Lunch: Rise with pumpking
Dinner: Fish

Weight:
83.00 Kg!

Interesting Articles on periodization

http://www.higher-faster-sports.com/periodizationmadesimple.html


http://www.momentumsports.co.uk/Tt400sStrength.asp

Sunday 19th February 2017

Weight Training:
3x4 Squat Jump with 40Kg
3x8 Fast 1/4 Squat with 50Kg
3x16 Explosive Barbell Push press 20Kg
3x12 Inclined Barbell Bench Press with 30Kg Superset
3x12 Barbell Row with 30Kg Superset
3x16 Lunges with 2x12Kg
3x12 Biceps Curl Machine with 20Kg
3x12 Leg Extention with 25, 35 and 35Kg Superet
3x15 Hyperextention Superset
4xAbs Workout
3x1 Push-up

Note:
Intensive and explosive session. I tryed for the first time the tecnique of Superset to increase the workout intensity and for try to boost my metabolism. I introduced new exercices as  Explosive Barbell Push with leg motion, Barbell Row and Leg Extention.
Good news, I was quite able to perform 1-2 push-up (using a step).

Food:
Breakfast: Kiwi, Rusks, Tea, bisquits
Lunch: Pasta with fish, fried stuff.
Dinner: Ham, Cheese, bread, one orange

Weight:
84

Friday 17 February 2017

Track Session:
400m like that: 30m stride, 10m walking back and then again 30m stride
800m Same workout than before
4x50m Stides
800m Same workout than before

Note:
First track session since long time. I was exicited to do the training. During the main workout I felt really light and fast. Anyway the work was light, S'Coach said that is a mix of Aerobic and Lactic workout.

Food:
Breakfast: Egg with honey, fruit, tea, bisquit, rusks, two small choccolate
Lunch: Pasta with zucchini
Dinner: Cheese and Peppers, bread.

Weight:
84Kg

Wednesday 15 February 2017

Weight Training:
3x8 Squat with 50,55, and 60kg
3x8 Vertical Chest press with 40,45 and 50Kg
3x8 Central Row Machine with 40,45, and 50Kg
3x8 Lat Machine with 40,45,45 Kg
3x8 Step-up with 2x8Kg Kettlebell
3x8 Shoulder press with 20,30 and 35Kg
3x15 Hyperextention
4x Abs Workout


Note:
First session after the Japan travel. The gym was crowded and I was a bit unsure of my strength cause jetleg so I decided to do a standard circuit using machines. As follow some note about the used weights:

• Squat - 60Kg are ok for 8 reps, but the last one was a bit challenging. Next time I'll try 60,60 and if I'm ok 65Kg
• Chest Press: 50Kg ok for 8 reps I can increase in principle but what about the bunch press?
• Central Row Machine: 50Kg ok for 8 reps I can increase at 55Kg probably
• Lat Machine: Series at 45Kg was challenging to complete, specially the last two repetitions.
• Step-up 8Kg Ok, I can increase at 10 or 12, but I'm still thinking about.
• Shoulder Pres: 35Kg is my 8RM I think.

Food:
Breakfast: Egg with honey, kiwi, tea, rusks, bisquit
Lunch: Pasta with Tomato
Dinner: Mozzarella with vegetable, Beer

Wednesday 8 February 2017

Track Training
10x20m Jumping Run
10x20m Forward Jumps
10x20m Vertical Jumps

Note:
Training session in Japan done on a Soccer field. It was very cold. The good news is that I was able to complete the workout alone.

Friday 03th February 2017

Track Training
Warm-up with Skips
4x (400m+200m) with 200m of active recovery  Total 2.400m

Note:
Great session. I forced a bit in the first 400m trial, but not at maximum speed, I just setted the count down at 20sec then I tried to run each 100m at 20 seconds. The results has been better than my initial expectation. I set my personal best since 3 years (1:17), and just 2 seconds slower than my time of 2006. Anyway I fill very heavy, my muscles are highly charge.

400m 1:17
200m 0:37
400m 1:30 about
200m 0:41
400m 1:29
200m 0:39
400m 1:30
200m 0:40

Food: 
Breakfast: Egg with Honey, fruit, rusks, bisquits, tea.
Lunch: Pasta with Tomato
Dinner: Omelette with spinach

Weight
84.5Kg

Tuesday 31th January 2017

Track Workout:
10x20m High Knees Drill
3x20 sagiptal Drill
10x simple Jump in pit (maximal)
10x6 Jump in pit (maximal)
60,80,100m strides

Note:
Today is 80th birthday of my beautiful Mother! Happy Birthday to you and all the best for the next 100years!


Food:
Breakfast: Egg with honey, fruit, tea, home made cake, one small babà, and one small bigne with cream
Lunch: lentils and spinach
Dinner:Fried fish, Octopus Salad, Fried Vetegable, Pasta, Coffee/Gianduja Cake


Weight:
84.4Kg

Monday 30th January 2017

Weight Training:
3x8 Vertical Chest 40,45 and 45kg
3x8 Vogatore Centrale 40,40,45kg
3x8 Lateral Machine 40,45,45Kg
3x8 Squat 60Kg
1x10 Kettellbell Arms Swing with 16Kg
3x8 Shoulder press 20,25,30Kg
3x15 Hyperextention
3x15 Abs Workout (Twist with 4kg kettellbell, 10 Crunch, 10 scissor, 60sec Plank)

Note:
General streght session, I decide to go for this program because the gym was so crowded I cannot complete an explosive work, and also because when I arrived at the gym I felt a bit tired.
After the Squat I tryied to do a Kettellbell Arms Swing, but I felt pain in my lower back. So I decide to stop, then I did 5 min of elliptic then the shoulder press in order to relax my back before Hyperextention.
I completed the workout without any additional problem.

Food:
Breakfast: Egg with honey, fruit, rusks, tea
Lunch: Rise
Dinner: Chicken and spinach

Friday 27th January 2017

Training Session:
10x Jump Drill
10x Broad Jump
10x Jumps
10x Jumps Pit

Note:
We are in a period of force, not so long training session but very intenstive.

Food:
Breakfast: Egg with honey. fruit, tea, ruscks bisquits.
Lunch: Pasta with tomato
Dinner: Fish

Wednesday 25th January 2017

Training Session on the Track:
10 lap as warm-up
10x20m Drill High knees
10x100m strides
10 min continuos running
1000m high speed

Note:
Today we was me and my dear collegue and friend Mario. At the start of the workout I was a bit frightened because the hamstring muscle my right leg bothered me during warm-up, I was unsure if it was the result of the leg curl of yesterday. I don't want to be injure absolutly. Anyway after the warm-up and stratching the pain disappeared.
All the 10x100m strides have been run in around 18 sec each one, and the 9th at 17sec. The day was a bit cold I did not run at maximum even because I was still unsure about my leg condition. Anyway I'm satisfied.
Finally we completed the 1000m in 4:30. But I did not run at high speed as required by the program because I felt a bit tired.

Food:
Breakfast: Egg with honey, fruit, rusks, bisquit, tea,
Lunch: Pasta with chickpeas
Dinner: Chicken

Weight:
84.9

Tuesday 24 January 2017

Weight Training:
4x8 Squat 50,55,55,55 Kg
4x16 Step Up with 2x8 Kg kettellbell
2x10 Leg Curl 30Kg
3x15 Push Up
3x8 Lat machine 40Kg
3x15 Hyperextention
4xAbs Workout (10 Twist with 5Kg, 10 Crunch, 10 Scissor, 60sec Plank)

Note:
Again weight work out cause the track was unavailable. I Just tryed to increase the load of squat, I arrived at 55Kg. Next time I can approach 60Kg I think without problem. The gym was full and so the training was unconfortable. I tryed to do Leg Curl, however I did not well undestand how to manage the machine and I felt a light pain to my right leg and calf. So I stopped at the second reps. I don't want use this machine anymore, or at least I want study how it works before to use again.

Food:
Breakfast: No egg this time! So fruit, rusks, bisquit, marmellate, tea
Lunch: Pasta with potato
Dinner: Fish

Running Periodization

From the book "Track and Field Coaching Manual" that we can download for free from this site http://www.la84.org/wp-content/uploads/2016/09/LA84trackfield.pdf

I found this very interesting graph related the Running Periodization

And this recipts

• Skill training (drills) before fitness training in each daily workout plan
• Early season 60% Conditioning 40% Skills Training
• Midseason 40% Conditioning 60% Skills Training
• Late season 20% Conditioning 80% Skills Training

I like this book even if it is focussed on training for High School Athletes I think that I can extrapolate information for my case.

Sunday 22th January 2017

Weight Training:
4x12 1/4 fast Squat with 50Kg
4x4 Squat Jumps with 50Kg
4x16 Walking Lunges with 2x12Kg dumbbell.
4x10 explosive Kettellbell power clean with 2x8Kg
4x10 Kettllebell Swing with 16Kg
3x8 Bunch Press 40Kg
3x8 Vogatore Centrale 40Kg
3x8 Lat Machine 40Kg
3x15 Hiperextesion
3xAbs Workout (10 Twist with 5Kg, 10 Crunch with legs rised with a 5Kg weight, 2x5 crunch with single leg rised and 5Kg, Scissors and 60sec Plank)

Note:
Long session, about 2h but not very challenging, I don't know if I did to much exercices and still I have dubit on the number of repetition needed and about the weight that I should use.

Food:
Breakfast: Egg with honey, tea, fruit, rusks
Lunch: Pasta with claim and octopus, 1 orange
Dinner: 2 fried eggs, spianch, 1 orange

Friday 20th January 2017

Training Session:
5x80m Strides
20 Depth Jumps and 300m (100m walking, 100 running, 100 striding)
10 Depth Jumps and 300m (100m walking, 100 running, 100 striding)
5 Depth Jumps and 300m (100m walking, 100 running, 100 striding)

Note:
Fast training (1h and 20 min). The Depth Jumps are always challenging but the circuit of today was very ligth.

Food:
Breakfast: Egg with honey, fruit, tea, rusks, bisquits
Lunch: Pasta with tomato
Dinner: Pizza Margherita

Weight:
84.7 Kg

Which is the best BMI for sprinter and 400m dash?

Because I'm in diet, I'm also thinking which would be the best BMI to reach my goal (400m in 59.9 sec!! or more likely under 1:15 that is my personal best!).

Looking on internet I found this very interesting paper in which authors studied the BMI of the top class athlete of different discipline and even the height.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934974/

Authors found an high correlation between Speed and BMI (r = 0.71) in world-class runners and moderately with height (r = 0.39).

More specifically they found that the highest percentage of top athletes have the following BMI:

100m 24 kg/m² 
200m 23 kg/m²
400m 23-22 kg/m²
800m and 1500m 21 kg/m²
3000m,10.000 and marathon 20 kg/m²

So I should achieve a BMI between 22-23 kg/m² that means 65-68Kg follwing the computation form this site: https://bodykey.it/public/bmi  ... probably is too hard at my age, anyway never give up!!

Today I'm 84.6 Kg :D

Wednesday 19th January 2017

Weight Training:
3x15 Hyperextension
3x ABS workout : 10 Twist with 5kg weight, 10 Crunch, 10 Scissior, 60sec Plank
3x8 Squat with 40,50 and 50kg
3x10 Push-up
3x16 Set-up (8 for leg) with 2x8Kg Kettlebell
3x12 Calf rise with 25,30 and 35Kg
3x15 Weight Arm swing imitation of  running action (5kg for hand)

Note:
When I arrived at the gym I felt a bit heavy with some light muscolar pain, due by the workout of sunday and tuesday, however during the training session I felt better and I completed the program without problems. At the end I felt very light how is possible?

This is the first day of a program that I created starting from this link:

http://www.livestrong.com/article/81525-weight-lifting-program-sprinters/ 

At now I defined a 2 day program as follow, probably I'll modify it a bit

Day 1

• Squats
• Step-ups
• Push ups
• Dumbbell arm swings
• Calf rise
• Lateral machine
• Hyperextension
• Abdominal exercises

 Day 2

• Powerclean with kettebell
• Single-leg squats
• Bench press
• Vogatore centrale
• Weighted lunges
• Pull up
• Hyperextension
• Abdominal exercises 

Food:
Breakfast: Egg with hoeny, fruit, tea, rusks, bisquits
Lunch: Pasta with tomato
Dinner: Hamburger half meat half spinach, and peas


Weight:
84,7 Kg

Tuesday 17th January 2017

Training session:
10x20m Jumps
10x20m Broad Jumps
10x20m Jump Drill

Note:
The session was very hard to accomplish, we did the workout under the rain.

Food:
Breakfast: Egg with honey, fruit, tea, rusks, bisquit
Lunch: Pasta with tomato
Dinner: Fish and spinach

Weight:
85.5Kg

Sunday 15 January 2017

Weight Training:
4x10 Kettelbell power clean with 2x8Kg
4x4 Squat Jump first rep 30kg and 3 reps with 40kg
10 minutes of run
4x16 Lunges with dumbbell 2x10Kg
4x12 Bench press with 30kg fast
4x12 Vogatore with 30kg
4x12 Lat machine with 30kg first rep, and 3x35kg
3x12 Shulder machine with 20kg and 3x25kg
3xAbs work out: twist with 5kg weight, crunch, scissor, 60sec plank
3x15 Arm oscillation with 2,5kg and 2x5kg each hand
3x5sec propedeutic work for pull-up

Note:
Long session of weight trainig, I was inspired but I have something to report: Right at the start, after the Kettelbell power clean, I felt a light pain at the left dorsal. It was more like a cramp. However I was able to complete easly long workout. Now the pain is a bit growing. I Hope that one day off will fix it.
Probably the session was too long, and even I did not made the program before go to the gym, I just decided during the warm-up what to do... Next time I have to program exercises before!

Food:
Breakfast: Egg with honey, tea, fruit, rusks
Lunch: Pasta with clams and shrimps
Dinner: 2 fried Eggs, artichokes, birthday cake with chocolate and nuts.

Friday 13 January 2017

Training Session:
10x300m stride with active recovery

Note:
It was my first training session on the track since a while. The session was not bad, even if I felt a bit unconfortable in breathing Because the low temperature. Moreover program at half my legs was a bit heavy and fatigued. Reps have been completed as follow:

1  rep 1:03 (seasonal personal best)
2  rep 1:04
3  rep 1:05
4  rep 1:07
5  rep 1:05
6  rep 1:11
7  rep 1:12
8  rep 1:17
9  rep 1:04
10 rep 1:08

Food:
Breakfast: Egg, fruit, tea, rusks, a piece of chocolate
Lunch: Pasta with tomato, fruit
Dinner: Steak with pepper

Wednesday 11 January 2017

Road Training:
57 min of running with 4 hill of about 80meters

Note: 
It was a special training because I was travelling for work. The temperature was very low about -2 or -1. There was snow everywhere and I also fallen a couple of time on the ice. However I was able to run for about 1h and I did some hill as well.

Food:
Breakfast:Scrambled eggs, cheese, fruit, croissant, bread, tea
Lunch: Hamburger
Dinner: A cheese sandwich and a Salami sandwich, chocolate

Saturday 07th January 2017

Weight Training:
3x10 Kettelbell Power Clean
3x12 Bench Press 30,40 and 40Kg
3x15 Central
3x15 Lat machine with 25,30 and 30Kg
3x8 Fast weight jump with 20,30 and 30Kg
3x Pull-up propedeutic work (5 seconds bar gripping)
3xAbs Work Out: 10 Plate Twist with 5Kg, 10 Crunch, 10 Scissor Kick, 60sec Plank


Note:
A bit confusing session, the main goal, in my intention, was to do a Fat Burning workout and improve or mantain the general strenght, cause I'm still around 86Kg and I have to recover after a lot of insane food that I eaten during Christmas holidays.
However I was also very curios to test some exercices that I seen on internet, specially KettelBell Power Clean as in this video: https://www.youtube.com/watch?v=7qjg_kLQWhY
Pull-up and some exercices presented in the workout for speed present in this link https://www.youtube.com/watch?v=XLo2iv3GZpg

I was really not sure what to do, I would wanted alternate exercices with small runs on tapis roulant, however after the Pull-Up propedeutic work I felt a sort of pain at the sx leg, between calf and hamstring. So I decided to go directly to the Abs workout and then finish the training session.

The Abs workout was amazing, I taken it from the Bolt Conditioning training ( https://www.youtube.com/watch?v=ZeumjYLE-K4&t=81s ). I liked it very much, and I think that I will include it in my next workout.

Lession learned: It is absolutly important decide before to go in the weight room what to do and the goal to achieve in order to avoid injuries and for maximize the workout output in function of my goal: Run 400m dash faster than ever before!

Food:
Breakfast: Fruit, Egg with honey, Tea, brioches, home made gateau.
Lunch: Beens and Scarol, Cheese, Bread, Manarin
Dinner:

Friday 6th January 2017

Weight Training:
3x10 Squat with 30,40 and 45Kg
7 Minute of tapis roulant since 8Km/h up to 14 Km/h
4x4 Squat Jump with 20,25 and 25 Kg
14 Minute of tapis roulant from 8Km/h up to 11Km/h
Straching
20x Depth Jump
2x4 Box Jump
Inteval training on tapis roulant.

Note:
I did this session in the gym in substitution of the Work That S'Coach assigned for Tursday that i skipped in order to recover from a flu and from a status of general weakness. The original program for the track was as follow:
20x Hill sprint
3 Track laps
10x Hill sprint
6 Track laps
30x Depth jump
5x80m Stride

I decided to test Squat Jump in substitution of the hill spint not available in the Gym. While for the Depth Jumps I forgot the program so I did 20 reps instead of 30.
So probably the session was not really identical to the one designed by the S'Coach, but at the end I was quite satisfied even because after the Jump I really felt explosive and able to jump higher.
And finally I feel that my body has work properly, even I still have some discomfort in the throat and cough.
Notice that since yesterday the city is very cold, about 0,-1 Celsius degree, so I preferred work in the gym instead than on the tr
Notice that since yesterday the city is very cold, about 0,-1 Celsius degree, so I preferred work in the gym instead than on the track.

Food:
Breakfast: Fruit, Tea and a lot of Junk food!!! today is Epiphany
Lunch: Pasta alla Genovese (with onion sauce) and shrimps, chocolate
Dinner: Pizza and fried stuff

Tuesday 03th January 2017

Training:
10 minutes as follow: 200m stride, 100m active recovery, 50m stride and 100m active recovery (repeat)

5 minutes as follow: 200m stride, 100m active recovery, 50m stride and 100m active recovery (repeat)

3xCircuit: Lunge with medicine ball twist, step-up with weighted bars, obstacle, set-up, sprints

Note:
I felt very bad, during the warm-up I felt pain at calves, and during the workout on the track I was really breathless and Unable to recover. Even the circuit has been very hard to accomplish.
At the end of the day I taken one Advil to reduce muscle aches, but probably it was the start of a flu.

Mario was in great condition, probably me too without this inconvenient. S'Coach said that I did anyway a good job.

Food:
Breakfast: Egg, tea, bisquit, rusks, fruit
Lunch: chickpeas, ham, cheese, olives, a loto
Dinner: Fish, Spinach. 

 

Monday 02th January 2017

Weight Training:
Iron Bars Performance (55min): Squat, Lunges, Biceps, Clean, Bunch Press, Buttefly, Abs

Note:
First time that I tested this kind of performance called Iron Bars, is basically a set of training exercices alternatively fast and slow with a bars with low weight (1,25, 2,5 and 5Kg disks).
I found it a bit challenging and I felt not really in great condition doing it. But probably I had a latente flu.

Food:
Breackfast: Tea, fruit, rusks, bisquits.
Lunch: Rice with tomato
Dinner: Meat, Spinach