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