{"id":129,"date":"2018-01-31T20:38:03","date_gmt":"2018-01-31T20:38:03","guid":{"rendered":"http:\/\/www.zaliniamety.pl\/?p=129"},"modified":"2018-02-15T11:08:02","modified_gmt":"2018-02-15T11:08:02","slug":"nie-dla-mnie-500","status":"publish","type":"post","link":"https:\/\/www.zaliniamety.pl\/index.php\/2018\/01\/31\/nie-dla-mnie-500\/","title":{"rendered":"Nie dla mnie 500 +"},"content":{"rendered":"

Niestety tak popularna akcja 500 + w styczniu mnie nie obj\u0119\u0142a. Ciesz\u0119 si\u0119 z tego, bo by\u0142o du\u017co wi\u0119cej jako\u015bci, a ja lubi\u0119 takie treningi. Kilometra\u017c tygodniowy waha\u0142 si\u0119 mi\u0119dzy 109-120 kilometr\u00f3w, tak jak w grudniu czu\u0142em zm\u0119czenie, tym razem jest zupe\u0142nie inaczej. Nogi si\u0119 przyzwyczai\u0142y, a g\u0142owa ju\u017c nie my\u015bli, ile b\u0119dzie kilometr\u00f3w.<\/p>\n

W pierwszym tygodniu nowego roku kluczowy trening to 12 km biegu ci\u0105g\u0142ego i wtedy ju\u017c organizm mnie zaskoczy\u0142. By\u0142o l\u017cej ni\u017c w starym i jako\u015b tak czu\u0142em, \u017ce moc przychodzi. Niedzielny bieg z narastaj\u0105c\u0105 pr\u0119dko\u015bci\u0105 potwierdzi\u0142 dobry kierunek treningu. Dodatkowo du\u017co si\u0142y biegowej i nadal trwam w postanowieniu i ci\u0105gle \u0107wicz\u0119, bo tutaj rezerwy s\u0105 wielkie.<\/p>\n

\"\"<\/p>\n

Przez kolejne 7 dni pomimo, \u017ce kilometra\u017c by\u0142 wi\u0119kszy,\u00a0 nie czu\u0142em zm\u0119czenia. Troch\u0119 \u015bnieg miesza\u0142 w treningu i bieg ci\u0105g\u0142y robi\u0142em w ci\u0119\u017ckich warunkach, ale uda\u0142o si\u0119 spe\u0142ni\u0107 za\u0142o\u017cenia. Najwa\u017cniejsze, \u017ce pr\u0119dko\u015bci 4:00 na odcinku 20 km sta\u0142y si\u0119 takim standardem. Jest to wysi\u0142ek umiarkowany, nazywam to kontrolowane zm\u0119czenie, gdzie bez problemu m\u00f3g\u0142bym przy\u015bpieszy\u0107, ale nie ma potrzeby.<\/p>\n

Dwa razy w tygodniu \u0107wiczenia si\u0142owe + dodatkowo jakie\u015b wygibasy w domu.<\/p>\n

Dopiero w drugiej cz\u0119\u015bci miesi\u0105ca zacz\u0119\u0142a si\u0119 powa\u017cna zabawa z pr\u0119dko\u015bciami.<\/p>\n

Wybra\u0142em si\u0119 na stadion na trening 8 razy 2 minuty i po 4 odcinkach, czu\u0142em ju\u017c to „przyjemne” uczucie szybszego biegania. Nogi troch\u0119 ta\u0144czy\u0142y na ostatnich 2 odcinkach, ale zadanie zosta\u0142o wykonane w punkt. Ci\u0119\u017cko jest przej\u015b\u0107 na pr\u0119dko\u015bci w okolicy 3:00, je\u015bli ma si\u0119 gdzie\u015b z ty\u0142u g\u0142owy kontuzj\u0119. Zawsze pojawiaj\u0105 si\u0119 w\u0105tpliwo\u015bci, czy dam rad\u0119 i czy nic si\u0119 nie wydarzy… Dop\u00f3ki nie spr\u00f3bujemy nie dowiemy si\u0119, gdzie nasze miejsce w szeregu.<\/p>\n

Na deser trzeciego tygodnia trening 2*4 km w tempie p\u00f3\u0142maratonu i szybciej. Kr\u00f3tka przerwa i narastaj\u0105ce zm\u0119czenie, ale jednak ci\u0105gle monitorowane, a ko\u0144c\u00f3wka ju\u017c po 3:10.<\/p>\n

Ostatni tydzie\u0144 w momencie, gdy otrzyma\u0142em plan powiedzia\u0142em sobie pod nosem: nie dam rady jeszcze w tym okresie.<\/p>\n

Dzie\u0144 przed najci\u0119\u017cszym treningiem mia\u0142em dwa treningi w ci\u0105gu dnia. Pierwszy tragedia, a na wieczornym nogi jak nowo narodzone. Dzie\u0144 p\u00f3\u017aniej na zadaniu tygodnia 5 razy 5 minut posz\u0142o jak po linie. R\u00f3wno, bez szarpania i co najwa\u017cniejsze w za\u0142o\u017conym tempie. Powoli pr\u0119dko\u015bci z \u017cyciowej dyszki i szybciej staj\u0105 si\u0119 mniej przera\u017aliwe. Na pocz\u0105tku miesi\u0105ca ka\u017cdy taki trening powodowa\u0142 delikatny stres i pocenie si\u0119 na sam\u0105 my\u015bl, \u017ce trzeba szybko biega\u0107 \ud83d\ude09 Chcia\u0142em to mam!<\/p>\n

I ostatnie dni to trening 6 km tempo run. Wia\u0142o jak diabli, nic nie wskazywa\u0142o na powodzenie tego biegu, a tu zaskoczenie. Oby wi\u0119cej takich pozytywnych akcji.<\/p>\n

Nie ma co ukrywa\u0107, do ka\u017cdego szybszego treningu podchodzi\u0142em troch\u0119 wycofany, wystraszony i poddenerwowany, ale wszystko uda\u0142o si\u0119 wykona\u0107. To chyba ten czas, gdy trzeba w siebie uwierzy\u0107 i jeszcze mocniej pracowa\u0107 na zaplanowany czas \ud83d\ude09<\/p>\n

 <\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

Niestety tak popularna akcja 500 + w styczniu mnie nie obj\u0119\u0142a. Ciesz\u0119 si\u0119 z tego, bo by\u0142o du\u017co wi\u0119cej jako\u015bci, […]<\/p>\n","protected":false},"author":1,"featured_media":131,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[5],"tags":[7],"class_list":["post-129","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening","tag-bieganie"],"yoast_head":"\nNie dla mnie 500 + -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zaliniamety.pl\/index.php\/2018\/01\/31\/nie-dla-mnie-500\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nie dla mnie 500 + -\" \/>\n<meta property=\"og:description\" content=\"Niestety tak popularna akcja 500 + w styczniu mnie nie obj\u0119\u0142a. 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