{"id":147,"date":"2018-03-07T09:59:06","date_gmt":"2018-03-07T09:59:06","guid":{"rendered":"http:\/\/www.zaliniamety.pl\/?p=147"},"modified":"2018-03-13T07:40:54","modified_gmt":"2018-03-13T07:40:54","slug":"ty-niewdzieczna-swinio","status":"publish","type":"post","link":"https:\/\/www.zaliniamety.pl\/index.php\/2018\/03\/07\/ty-niewdzieczna-swinio\/","title":{"rendered":"TY NIEWDZI\u0118CZNA \u015aWINIO"},"content":{"rendered":"

Luty<\/strong> mia\u0142e\u015b by\u0107 taki pi\u0119kny i \u201eby\u0142e\u015b\u201d. Nauczy\u0142e\u015b mnie, \u017ce wszystko, co sobie zaplanujesz mo\u017ce z dnia na dzie\u0144 legn\u0105\u0107 w gruzach. Treningi sz\u0142y jak po nitce, mocne jednostki fajnie si\u0119 \u201emieli\u0142y\u201d, organizm adoptowa\u0142 si\u0119 do coraz wy\u017cszych pr\u0119dko\u015bci, a co najwa\u017cniejsze wszystko bez oznak zm\u0119czenia i problem\u00f3w mi\u0119\u015bniowych. Do czasu. Ale zacznijmy od pocz\u0105tku\u2026.<\/p>\n

\"\"
Pami\u0119taj – nie jeste\u015b niezniszczalny \ud83d\ude42<\/figcaption><\/figure>\n

Pierwszy<\/strong> tydzie\u0144 nowego miesi\u0105ca, to bardzo dobrze wykonany bieg zmienny 10 km 3:20\/3:50 \u2013 35:29 (pi\u0105tek), w niedziel\u0119 lecia\u0142em ju\u017c 24 km i nogi by\u0142y gotowe na takie bieganie. By\u0142 to ostatni tydzie\u0144 gdzie przekroczy\u0142em 100 km w treningu\u00a0\u00a0ponad 120 km i powiem szczerze, \u017ce nie czuj\u0119 wi\u0119kszej r\u00f3\u017cnicy mi\u0119dzy 100, a 120 w tygodniu.<\/p>\n

Gdy wraca\u0142em po kontuzji problem sprawia\u0142o mi pokonanie 50-60 kilometr\u00f3w, wi\u0119c pami\u0119tajcie o cierpliwo\u015bci w ca\u0142ej tej zabawie.<\/p>\n

W kolejnym tygodniu<\/strong> wisienk\u0105 na torcie by\u0142o 8 km po 3:18. Biega\u0142em, to na bie\u017cni lekkoatletycznej i jak do 5 km by\u0142o ci\u0119\u017cko, to p\u00f3\u017aniej ju\u017c si\u0119 lecia\u0142o\u00a0\u00a0Po tym treningu wiedzia\u0142em, ze wszystko zmierza w dobr\u0105 stron\u0119. Nie popada\u0142em w hurraoptymizm, ale takiego mocnego biegania dawno nie robi\u0142em. Dwa dni p\u00f3\u017aniej na narastaj\u0105cej 17 nie czu\u0142em przem\u0119czenia, wi\u0119c organizm poradzi\u0142 sobie z regeneracj\u0105 i mo\u017cna by\u0142o rusza\u0107 dalej z treningiem.<\/p>\n

W<\/strong> 3 tygodniu<\/strong> mia\u0142em pierwszy od pocz\u0105tku grudnia dzie\u0144 wolny. Pr\u0119dko\u015bci znacz\u0105co wzros\u0142y, wi\u0119c 1 dzie\u0144 przyda\u0142 si\u0119 jak nigdy wcze\u015bniej. Og\u00f3lnie ka\u017cdy poniedzia\u0142ek by\u0142 po\u015bwi\u0119cony na bieganie mocno regeneracyjne, bez kontroli tempa i na samopoczucie. Wychodzi\u0142o to bardzo r\u00f3\u017cnie, ale wszystko wolniej ni\u017c 4:30. Stara\u0142em si\u0119 tego dnia po prostu zrobi\u0107 trening jedynie na zaliczenie.<\/p>\n

Trening 7*1 km w tempie 3:10-3:15 zaplanowany na ten tydzie\u0144 mia\u0142 by\u0107 spacerkiem. Czu\u0142em, \u017ce te pr\u0119dko\u015bci nie sprawi\u0105 mi problemu. Jak si\u0119 okaza\u0142o, pogoda mia\u0142a tego dnia troch\u0119 inny plan wzgl\u0119dem mnie. Wia\u0142o do\u015b\u0107 mocno i ka\u017cda prosta + wira\u017c dawa\u0142y ostro w twarz i po pi\u0105tym powt\u00f3rzeniu czu\u0142em w nogach te pr\u0119dko\u015bci. Dodatkowo przerwa by\u0142a kr\u00f3tka, co nie pozwala\u0142o na pe\u0142ny odpoczynek.<\/p>\n

Niedziela zako\u0144czona 25 kilometrowym zwiedzaniem Poznania.<\/p>\n

No i nadszed\u0142 ostatni tydzie\u0144. To ten najsmutniejszy.<\/strong><\/p>\n

W \u015brod\u0119 trening 3 razy 3 km po 3:20-3:10. Najci\u0119\u017csza jednostka od kilku miesi\u0119cy\u00a0\u00a0by\u0142a mocna walka na ostatnim powt\u00f3rzeniu, ale si\u0119 uda\u0142o. Niestety w niedziel\u0119 podczas do\u015b\u0107 spokojnego biegu akcja z psem i pojawi\u0142 si\u0119 problem. Plecy nie pozwala\u0142y biega\u0107. W poniedzia\u0142ek fizjo w miar\u0119 mnie naprawi\u0142, ale b\u00f3l i tkliwo\u015b\u0107 czuj\u0119 jeszcze do dzisiaj.<\/p>\n

Poniedzia\u0142ek \u2013 le\u017cakowanie, bez treningu. Wtorek \u2013 le\u017cakowanie.<\/p>\n

\u015aroda \u2013 testowe 4 km po 5:30. Powr\u00f3t ze \u0142zami w oczach i przyszed\u0142 marzec\u2026<\/p>\n

Podsumowanie:<\/strong><\/p>\n

Plusy:<\/em><\/p>\n

– oswoi\u0142em si\u0119 z pr\u0119dko\u015bciami 3:10-3:20<\/p>\n

– kilometra\u017c na poziomie 100 km tygodniowo sta\u0142 si\u0119 normalno\u015bci\u0105<\/p>\n

– g\u0142owa wytrzyma\u0142a najci\u0119\u017cszy trening 3*3 km<\/p>\n

– gdyby nie akcja z plecami, to napisa\u0142bym brak jakichkolwiek problem\u00f3w ze zdrowiem<\/p>\n

Minusy:<\/em><\/p>\n

– plecy<\/p>\n

– mrozy, \u015bnieg i inne anomalie pogodowe nie u\u0142atwia\u0142y szybkiego biegania<\/p>\n

LUTY \u2013 do 400 km zabrak\u0142o troch\u0119 ponad dystans p\u00f3\u0142maratonu.<\/p>\n","protected":false},"excerpt":{"rendered":"

Luty mia\u0142e\u015b by\u0107 taki pi\u0119kny i \u201eby\u0142e\u015b\u201d. Nauczy\u0142e\u015b mnie, \u017ce wszystko, co sobie zaplanujesz mo\u017ce z dnia na dzie\u0144 legn\u0105\u0107 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"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":[8,7,9],"class_list":["post-147","post","type-post","status-publish","format-standard","hentry","category-trening","tag-bieg","tag-bieganie","tag-sport"],"yoast_head":"\nTY NIEWDZI\u0118CZNA \u015aWINIO -<\/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\/03\/07\/ty-niewdzieczna-swinio\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TY NIEWDZI\u0118CZNA \u015aWINIO -\" \/>\n<meta property=\"og:description\" content=\"Luty mia\u0142e\u015b by\u0107 taki pi\u0119kny i \u201eby\u0142e\u015b\u201d. 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