Zima nie odpuszcza, w tym tygodniu prószyło i to dosyć gęsto. Interwałowy trening przełożyłem na środę, z nadzieją, że służby miejskie uporają się z oczyszczaniem chodników. Przeliczyłem się trochę. 🙂 Nie chciałem biec na stadion, co by się nie znudzić lataniem w kółko. W zamian wybrałem inny wariant prowadzący do Szczawna Zdroju i z powrotem dający dystans ok. 10km, czyli wystarczający do przeprowadzenia szybkiego treningu. Tempa co prawda udało mi się utrzymać poniżej planowanych, ale przez śnieg i śliskie uliczki, nie były to duże różnice. Muszę przyznać warunki jakie teraz mamy i prędkości, które muszę utrzymywać, dają mi w kość i wracając do domu jestem tak zmęczony, że nie mam na nic ochoty.
Drugi trening odbyłem w piątek. Dystans 8km w zaplanowanym tempie 5:12/km, przebiegłem po osiedlu. Za krótki bieg, żeby wypuszczać się dalej. Ślizgając się na chodnikach, wybiegałem średnie tempo 5:01/km. Mam poważny problem, który myślałem, że z biegiem wytruchtanych kilometrów minie, a mianowicie zadyszka. Nie mogę sobie poradzić z utrzymaniem równego oddechu przy szybszych treningach na dłuższych odcinkach. Nie wiem w czym leży problem, czy kwestia małego tygodniowego przebiegu, czy źle coś robię w innych elementach treningu.
Na długie wybieganie, zaplanowaliśmy z Arturem i Sławkiem trasę Półmaratonu Ślężańskiego. Dobry pomysł, przy okazji zapoznam się z dróżkami, które będę pokonywał za miesiąc. Do Sobótki, gdzie był start, dojechaliśmy około godziny 7:30. Wolę długie wybiegania robić jak najwcześniej, żeby w ciągu dnia mieć czas dla rodzinki. Po paru minutach dołączyli do nas Grzesiek i jego hiszpański kolega Rafael. Ten ostatni ponoć uprawia triathlon i całkiem dobrze radzi sobie z bieganiem po górkach. 🙂 Bardzo szybko się o tym przekonaliśmy. Już po 3km podzieliliśmy się na dwie grupy. Z przodu pognali Artur, Sławek i Rafael, który narzucał dosyć mocne tempo, a z tyłu zaplanowanym rytmem biegłem ja i Grzesiek. Dziękuję mu za to, że postanowił mi towarzyszyć iście turystyczną szybkością. Niestety już na 7km stałem się ofiarą dwukilometrowego podbiegu, który mnie trochę pozamiatał. Musiałem się na chwilę zatrzymać, żeby dojść do siebie. Tempo nie było oszałamiające, żebym czuł się taki wypluty, tym bardziej na początku naszego treningu. Cóż, trudno…całe szczęście później było długo w dół z kilkoma krótkimi „hopkami”. Kiedy dobiegaliśmy do sali, w której organizator półmaratonu przygotował dla zawodników szatnie i gorącą herbatę z miętą, odczuwałem niepokojący ból prawej strony biodra. Dołączyliśmy do kolegów w szatni i zastanawiałem się czy dam radę dobiegać 10km do zaplanowanych na niedzielę 32km. Chwilę ponaciągałem łydki i stwierdziłem, że spróbuję. Jeśli bym tego nie zrobił, Artur sam by się wybrał…już i tak śmiał się, że marudzę i sam sobie jestem winien bo mało biegam, a później widzi, że tu czy tam trening opuszczony. Pewnie jest w tym trochę racji. Jak się nie dokańcza długich wybiegań, to dziwne żeby mieć wydolność na przyzwoitym poziomie. Sławek postanowił, że nie będzie siedział i pobiegnie z nami. Myślę, że trochę źle zrobiłem decydując się na wyjście na trasę. Po 4km biodro bolało przy każdym kroku, jakby ktoś wbijał mi szpilę od dołu. Zamiast 10km dorobiłem w bólu 5,5… Trening zakończyłem z dorobkiem 27,5km, ale tym razem nie będę marudził, że się coś nie udało….przeciwnie wypad na pół maratońską trasę udał się w całej rozciągłości, teraz już wiem co 23 marca będzie mnie czekało.
Grupowe: Ja, Artur, Rafael i Sławek
Grzesiek i Ja
Podsumowanie VI tygodnia:
środa R#1 | piątek R#2 | niedziela R#3 | |
PLAN | 10-20 minut warm-up 2 x 1200m (4:40/km) – 2minuty RI 4 x 800m (4:36/km) – 2minuty RI 10 minut cool-down |
8km @ MT (5:12/km) |
32km @ MP + 28sek./km (6:04/km) |
BYŁO | rozgrzewka 3,5km – 5:48/km 2 x 1200m (4:37/km, 4:38/km) 4 x 800m (4:35/km, 4:33/km, 4:30/km, 4:35/km) schłodzenie 1,6km – 6:08/km |
8km @ MT (5:01/km) |
27,5km (z podbiegami) (6:04/km) |
Dobrze idzie, gratki! Formę się wypracowuje miesiącami więc się nie przejmuj, tylko alleluja i do przodu 🙂
Cześć Radku! Bardzo ciekawy blog. Będę tu zaglądał wcześniej. Oczywiście dodałem go do listy blogów biegaczy i do wielkiego kanału RSS 🙂 Pozdrawiam!
* częściej, a nie wcześniej 🙂
Dzięki:) … możesz i wcześniej i częściej 🙂 Też przykładem Twoim i innych Blogaczy muszę zrobić listę naszych stron 🙂
Pingback: Radek Biega » 6. Międzynarodowy Półmaraton Ślężański
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