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