Tydzień pod znakiem krosów i świątecznego lenistwa… #5 i #6

Tym wpisem przybliżę w skrócie treningi jakie zrealizowałem w przedświątecznym tygodniu i tym który je zawierał. 😉 W tygodniu numer 5 planowałem zrobić jak najwięcej treningów, ponieważ w niedzielę mieliśmy zaplanowany wyjazd na święta, a w kolejnym tygodniu będzie ryzyko pominięcia kilku jednostek. Niestety nie udało mi się zrealizować tego planu. Wyszedłem tylko na 4 treningi zamykając cały tydzień na poziomie 60km.

poniedziałek, 16.12.2013r.

Tradycją się stało, że kiedy zaprowadzam Szymona na jego trening piłkarski, ja biegnę na swoją szybką pętlę na obwodnicę Szczawna. Niestety nie starcza mi czasu na pełne jej zaliczenie i jestem zmuszony skracać ją do 9km. Nie ma tego złego co by na dobre nie wyszło, ponieważ trasa ta posiada długi podbieg, który pokonany w szybszym tempie naprawdę dodaje duuuużo punktów do siły. 😉 Na najstromszym odcinku osiągałem tempo rzędu 5:15/km, a pamiętam jak na samym początku mojej przygody z podbiegami nie byłem w stanie w ogóle pokonać go bez zatrzymywania się. Cały trening zakończyłem ze średnim tempem 5:03/km…z powrotem miałem z górki. 🙂

wtorek, 17.12.2013r.

Tego dnia udało mi się od razu po pracy pójść pobiegać. Teren oczywisty…było widno więc poleciałem do lasu. Płaskich odcinków jak na lekarstwo, dużo stromych i łagodnych podbiegów, dla każdego coś miłego. 🙂 Pobiegłem sobie na Górę Zwierzyniec, z której jest piękny widok na Zamek Książ. Większość tych terenów pokazał mi Sławek. Mój kros odbył się na dystansie 10km przy tempie 5:33/km, po prostu serce się raduje mogąc w takich okolicznościach przyrody hasać między drzewami pod górę, czy zbiegać obcierając oczy z łez, które wyciska powiew zimnego wiatru. 😉 Kiedy wybiegałem z lasu zrobiło się już ciemno, a że nie byłem jeszcze zmęczony postanowiłem zaliczyć rytmy na ścieżce rowerowej koło domu. Wiem, wiem…mogłem narazić się tym rowerzystom, ale żaden akurat tamtędy nie jechał, a miejscówka do rytmów z lekkim nachyleniem pod górkę jest do tego idealna. 😉 Nie musiałem specjalnie kontrolować dystansu na Garminie, ponieważ latarnie przy równoległej ulicy rozstawione są dokładnie co 25m, więc wystarczyło liczyć mijane słupy. Zrobiłem 10 odcinków po 100m w tempie 3:09/km (ok. 19 sekund). Musze przyznać, że uda miałem jak z waty, a łydki spięte i twarde jak kamień, dlatego przebiegłem dla rozluźnienia i schłodzenia jeszcze 1km. Oj ciężko mi szło, ale dzień udało mi się zakończyć z 12km na koncie.

środa, 18.12.2013r.

W środę mój przyjaciel Sławek poinformował mnie, że zaliczył 16km treningowego krosu. Nie chciałem być gorszy, a że synek powiedział mi że boli go głowa i nie chce iść na swój trening, udało mi się pobiec do lasu. Ponownie pobiegłem na swoją górę, cały czas zwracając uwagę na to jak stawiam stopy, a w szczególności prawą. W głowie siedzi mi cały czas ból jaki towarzyszył przy jej skręceniu. Po leśnych ścieżkach udało mi się nakręcić 9km i niestety robiło się już ciemno. W półmroku skierowałem się na przylegające do lasu pola, gdzie pokonałem okropnie stromy acz krótki podbieg, po czym skręciłem w kierunku działek. Tam zaliczyłem odcinek główną aleją ogrodów w dół do ulicy okalającej moje osiedle. Na liczniku miałem 12km, także ostatnie 4 dokręciłem wzdłuż ścieżki rowerowej i również zaliczyłem tego dnia 16km (5:30/km). 🙂 Nie ma to jak koleżeńska motywacja. 🙂

sobota, 21.12.2013r.

W czwartek i piątek nie udało mi się wyjść pobiegać. Trzeba było poczynić przygotowania do świąt, a jak się już zrobiło późno to motywacji zabrakło, żeby wyjść na dwór. 😉 Za to w sobotę sobie odbiłem. Wybrałem się na halę lekkoatletyczną na trening akcji Biegaj-Zapobiegaj, ale tym razem nie samochodem, a z tzw. BUTA. 🙂 Szkoda tylko, że cały dystans jest po asfalcie. Wybrałem dosyć pokrętną drogę i wyszło mi 10km z dwoma poważnymi podbiegami. Tak naprawdę patrząc na profil trasy, to pierwsze 6km było cały czas wspinaczką. Później 2km zbiegu i znowu w górę. 🙂

Mocny trening, ale nie forsowałem tempa, żeby wytrzymać ćwiczenia na hali, a i powrót mnie czekał. 🙂 Kiedy dobiegłem na miejsce, grupa ruszyła na rozgrzewkową przebieżkę, a ja zostałem na hali i tam pokręciłem kilka kółek, żeby wyszedł kilometr. Kiedy koleżanki i koledzy wrócili zaczęły się ćwiczenia z płotkami. Muszę się przyznać, że trochę się oszczędzałem, żeby normalnie do domu wrócić. Przez kolejne 3 dni czułem mięśnie, o których pojęcia nie miałem, że są. Bardzo mocny trening, ale i potrzebny. Kiedy skończyły się zajęcia był mały poczęstunek, na którym otrzymałem dwie propozycje podwózki do domu ;). Grzecznie podziękowałem, ubrałem się i pobiegłem do domu. Tym razem trochę krótszą drogą (9km) i z górki. Razem wyszło 20km plus ćwiczenia.

O godzinie 14 tradycyjnie pojechałem na morsowanie, gdzie dobiegałem w ramach rozgrzewki 4km. 🙂

Świąteczny tydzień:

wtorek, 24.12.2013r.

Do Warszawy przybyłem strasznie obolały po treningu na hali. Postanowiłem zapoczątkować nową tradycję wigilijnego biegania. 🙂 Rano tego dnia odbyła się I Dwudziestka Wigilijna. 🙂 Podjechałem sobie samochodem na skraj Kampinoskiego Parku Narodowego, skąd wystartowałem. W planie miałem dobiec do cmentarza w Palmirach, ale jak sprawdzałem kilometraż na mapie to zrobiłem to asfaltową drogą, jeśli chciałbym biec lasem wyszłoby dużo więcej. W rezultacie pobiegłem do Sierakowa i z powrotem. Kiedy już wracałem do Polany Opaleń, na liczniku miałem 16km, więc trzeba było trochę dokręcić. W tym celu zboczyłem ze szlaku w las biegnąc wydmami, górkami…trasa lux malina…i w trakcie tego rozkoszowania się okolicą nie zauważyłem jak się zgubiłem. 😉 Postanowiłem obrać jeden kierunek (myślałem, że prawidłowy) i biec, w końcu znajdę jakiś szlak. 🙂 Udało się, ale za nic nie wiedziałem, w którą stronę biec. Tutaj przyszedł czas na nowe technologie, odpaliłem w telefonie nawigację. Całe szczęście był zasięg pozwalający na pobieranie map googlowych z sieci. 🙂 Ustawiłem drogę powrotną do samochodu i pozwoliłem się prowadzić. Jak się okazało dobiegałem sobie promocyjne 2km. 🙂

sobota, 28.12.2013r.

Jak to w święta bywa, poza moim wigilijnym biegiem była przerwa. Wszystko przez to, że cały czas byliśmy w rozjazdach i nie miałem kiedy pobiegać. Dopiero jak wróciliśmy do Wałbrzycha wybrałem się do lasu zaliczyć poświąteczny krosik. Niestety nie byłem w stanie czerpać przyjemności z tego treningu. Po ok. 2km, kiedy zaczęły się konkretne podbiegi strasznie bolały mnie stopy, a dokładnie w środkowej części ich spodu. Ból był na tyle dokuczliwy, że powodował drętwienie nóg. Zdołałem wybiegać tylko 7km i wkurzony wróciłem do domu. 🙁

niedziela, 29.12.2013r.

Sławek w niedzielę umówił się ze swoją koleżanką Anią, że pokaże jej pętelkę po naszych Przełomach pod Książem. Zaproponował bym do nich dołączył, długo się nie zastanawiałem, może tego dnia stopy będą normalnie się zachowywały. Bardzo szybko, bo już na pierwszym podbiegu zauważyłem, że Ania nie jest biegaczką „z łapanki”. Bardzo mocna dziewczyna, która z wielką gracją pokonywała wszelkie przeszkody, podbiegi czy nawet podejścia. Niestety moje nogi przypomniały o sobie już na 3km naszej wycieczki. 🙁 Przez moją dolegliwość spowalniałem naszą wyprawę i ustaliliśmy, że jak nie będę mógł kontynuować to się wycofam i wrócę do domu. Zdołałem przebiec najciekawsze odcinki trasy i po 10km spasowałem. Kiedy zatoczyliśmy koło i znaleźliśmy się pod Starym Zamkiem Książ poinformowałem Sławka, że wracam do domu. Przecież za dwa dni bieg w Trzebnicy, a nie chciałbym przedobrzyć i nabawić się kontuzji. Pożegnałem się i truchtem wróciłem do domu. Dystans jaki zarejestrowałem to 12km, ciężkiego krosu.

 

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