Odwiedziła nas wiosna…9/16

Nareszcie wiosna również nas odwiedziła. 🙂 Przyszły dodatnie temperatury, śnieg ładnie stopniał, chodniki się wyłoniły spod warstwy lodu oczywiście upiększone pozostawionymi przez psy niespodziankami. 🙂 We wtorek zrobiłem sobie jeszcze wolne od biegania, ale za to w środę wybrałem się na interwały ubrany w krótkie spodenki, bez czapki i rękawiczek, ale górę zostawiłem na długi rękaw. Słoneczko świeciło, termometr pokazywał plisko 10st., czuć było wiosnę w powietrzu. To jest, to co tygryski lubią najbardziej…. 😀 Zweryfikowałem długość mojej pętli ulicą dookoła bloku i wyszło 1500m. Świetna sprawa do interwałów, tym bardziej, że takie treningi pójdą również w siłę. Jest odcinek ok. 100m pod górkę, na którym staram się jeszcze przyśpieszać, a później łagodnie w dół. Za jednym zamachem zaliczam szybkość i podbiegi. 🙂

Rozgrzewkę, zrobiłem standardową, 20 minut spokojnego biegu, wyliczone tak, żeby zgrać się z moją szybką pętlą, którą rozpocząłem pierwszym odcinkiem o długości 1600m. Czując wiatr w żaglach, bez większego problemu pokonałem ten odcinek w tempie 4:22/km co daje 23sek. zapasu. Po tym nastąpiło 400m odpoczynku i druga część 3200m według planu miało być po 5:00/km- wyszło 4:44/km. Przyznam się , że nie staram się wypracowywać takiego zapasu, wychodzi sam z siebie, trochę przez to, że rzadko spoglądam na zegarek i pewnie boję się nie zmieścić w czasie przez co przyśpieszam. Na pewno nie jest to świadome :). Na koniec 10 minut swobodnego schłodzenia i zadowolony wróciłem do domu.

W piątek już tak ciepło nie było i musiałem przywdziać długie spodnie :/ Zaplanowany miałem trening tempa w wymiarze 7km po 5:12/km. Biegło się dobrze, chociaż trochę w łydkach czułem jednak interwały. Pierwsze 1,5km swobodnie , natomiast siódemka wyszła mi w tempie 4:59/km (zapas 13sek na kilometrze). Na końcu schłodzenie w tempie 5:33/km.

 Długie wybieganie tym razem było w wymiarze 32km (planowo po 5:55/km). Umówiłem się z Arturem na niedzielny poranek, że dojadę do Świdnicy i stamtąd zrobimy pętlę, żeby zamknąć ją koło miejsca gdzie zostawiłem samochód. Biegło się nadzwyczaj spokojnie, po drodze dwukrotnie zażyłem musu energetycznego, chcę trochę po testować wspomagaczy przed maratonem, żeby organizm się do nich przyzwyczaił. Po drodze utrzymywaliśmy w miarę równe tempo, mniej więcej ok 24km, poczułem ból z prawej strony w biodrze, który towarzyszył mi już do końca, ale był do zniesienia. Kiedy dobiegaliśmy do miejsca startu, trzeba było na stadionie tartanowym dokręcić ok. 400m, żeby zamknąć się w zaplanowanym dystansie. Tutaj powtórzyłem błąd, który zdarzył się na finiszu maratonu w Warszawie. Ostatnie 200m postanowiłem pokonać sprintem :/, kiedy się zatrzymałem, zastopowałem zegarek, mój organizm zbuntował się i wyrzucił ze mnie…hmmm w sumie nie miał czego wyrzucać…więc po kilku skurczach brzucha wyplułem trochę śliny. Nie powiem, żeby było to przyjemne i trzeci raz takiego błędu nie popełnię. W sumie przy maratońskim dystansie ile mogę nadrobić finiszując sprintem na ostatnich 200m, 10 sekund….?? Tylko jakim kosztem. Tempo jakie utrzymaliśmy to 5:43/km, także test wytrzymałości podczas długiego wybiegania wypadł znakomicie. Artur wspomniał, że mam podwaliny, żeby pokusić się o maraton w czasie 3:50…hmmm kto wie, zobaczymy jak będą mijały kolejne treningi, na podjęcie decyzji mam jeszcze trochę czasu.

Podsumowanie IX tygodnia:

środa R#1 piątek R#2 niedziela R#3
PLAN 10-20 minut warm-up
1600m (4:45/km) – 400m RI
3200m (5:00/km) – 800m RI
2 x 800m (4:36/km) – 400m RI
10 minut cool-down
1500m easy (6:02/km)
7km @ MT (5:12/km)
1500m easy (6:02/km)
32km @ MP +19sek./km
(5:55/km)
BYŁO rozgrzewka 3,7km – 5:19/km
1600m (4:22/km)
3200m (4:44/km)
2 x 800m (4:23/km i 4:29/km)
schłodzenie 1,8km – 5:21/km
1500m easy (5:31/km)
7km @ MT (4:59/km)
1500m easy (5:33/km)
32km @ MP +19sek./km
(5:43/km)

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