Wednesday 18 May 2022

Today I was a bit tired also I had some pain to the lower back and close to the neck.

I just did the basic exercices of the course and around 5-6 track lap in total.

Better to recover a bit.

Tomorrow morning I'll measure my weight.

Never give up!

Monday 16 May 2022

The plan was 100m striding, 300 active recovery, 300 striding and 100m active recover for 6 times.

I did it 4 times, because I was exausted.  Probably I runned too fast to respect my current fitness level, also the night I didn't sleep very well. The time as follow:

100m 0:24

300m 1:27

100m 0:24

300m 1:20

100m 0:22

300m 1:15

100m 0:22

300m 1:15

100m 0:24

Before the work I did a first session with the trainer and we did a circuit with 2kg ball and we had a lot of fun.

Very nice session!

Probably I should measure my current weight.

Friday 13 May 2022

200,400,800 and 1600

200  51.78sec

400  1:53.78

800 4:11.19

1600 9:33.00

this time I runned alone, I can run better than what I did, however let continue to hardly work and never give up

Wednesday 11May 2022

5 lap of fartleck 

and

3 laps on the track strainding on 

3 laps stringing con the curve

ther first exercice in around 13:40 min for a total of about 2.4km measured with the i-watch of my friend.

Monday 09 May 2022

New track session. First I did 1h of training with the group. We did a lot of jumps and I think that it was a great empower session, specially with my actual weight.

Then with F. we did a set of striding as follow:

8x60m
4x150m
2x300m

with walking recovery

Very nice session, let see if I can reach enough continuity to reach a better fitness level.

Never give up!

Friday 6 May 2022

I offically joined the group of 18:00. We did some skip and some warmup exercices including squat, squat jump and exercices for core strenght. 

As main activity I did the same exercices than the previous training session but this time together with my friend F. She's very powerfull.

5 laps, 100m strainding and 100 walking fast.

we completed the job in 12:36

Not that bad.

 Wednesday 4 May 2022

I restat to write on this blog after some time because I started again to run on the track. This time in another stadium.

Unfortunatly my great and beloved S'coach is not there anymore. It's very hard run without him.

I'm really overweight, around 94-95kg x 1.71 I'll do more precise measurement later this week.

Today I did my secondo training session. I sarted with some pain on the left foot, but after the warmup it disappared.

As main activity I did 5 laps, 100m strainding and 100 walking fast.

Let see how to proceed for the next days but I think that I need a program. In principle I could use the program registered between 2016 and 2018 on this blog.

that's all for now.

let restart with the same slogan than 2016:

Never give up!

Thusday 17 May 2018
200m 31.4
200m 31.02
Personal best on 200m
Weight 76.6

Monday 10 January 2018

Track session
10x20 jump
10x20 jumped run
3x800 m at 25sec/100m


Note

Friday 18 January 2019

Track session
10x20m Hill skip
1000m at 20sec/100m
500m at 20sec/100m


Note
1000m 3:57
500m 1:47

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