{"id":164,"date":"2018-03-26T19:08:19","date_gmt":"2018-03-26T19:08:19","guid":{"rendered":"http:\/\/www.zaliniamety.pl\/?p=164"},"modified":"2018-03-31T18:24:49","modified_gmt":"2018-03-31T18:24:49","slug":"13-polmaraton-warszawski","status":"publish","type":"post","link":"https:\/\/www.zaliniamety.pl\/index.php\/2018\/03\/26\/13-polmaraton-warszawski\/","title":{"rendered":"13 P\u00f3\u0142maraton Warszawski"},"content":{"rendered":"

SEN O WARSZAWIE<\/p>\n

Po falstarcie w Poznaniu jako\u015b nie mia\u0142em wielkiej ochoty biega\u0107 w stolicy, a tym bardziej na d\u0142u\u017cszym dystansie. Jaki\u015b czas temu zaproponowano mi udzia\u0142 w akcji #BIEGAMDOBRZE, a takich rzeczy si\u0119 nie odmawia i nie mog\u0142em zawie\u015b\u0107 \ud83d\ude0a Po konsultacji z trenerem postanowili\u015bmy wykona\u0107 w trakcie zawod\u00f3w trening.<\/p>\n

Badania krwi teraz by\u0142y o wiele lepsze ni\u017c miesi\u0105c temu przed Maniack\u0105, zrobi\u0142em por\u00f3wnanie parametr\u00f3w, gdy\u017c zacz\u0105\u0142em stosowa\u0107 Alfa Aktiv, o kt\u00f3rej wspomina\u0142em jaki\u015b czas temu. 30 dni stosowania i widz\u0119 pozytywne efekty w treningu, ale r\u00f3wnie\u017c w samopoczuciu. Dzia\u0142a \ud83d\ude0a Doda\u0142o mi to troch\u0119 pewno\u015bci siebie i wiary, \u017ce b\u0119dzie dobrze.<\/p>\n

W Warszawie by\u0142em ju\u017c od \u015brody, wiec troch\u0119 zwiedzi\u0142em na biegowo stolicy i powiem szczerze, \u017ce asfalt mnie przera\u017ca. Moje zielone tereny na Rusa\u0142ce jednak s\u0105 o wiele przyjemniejsze. W czwartek pobieg\u0142em do Lasku Biela\u0144skiego i troch\u0119 si\u0119 pogubi\u0142em, przez co wysz\u0142o delikatnie nadprogramowo kilka kilometr\u00f3w \ud83d\ude0a<\/p>\n

Tydzie\u0144 \u00a0wygl\u0105da\u0142 do\u015b\u0107 wymagaj\u0105co, w sobot\u0119 ko\u0144cz\u0105c poranny trening mia\u0142em prawie 100 km, a w niedziel\u0119 po biegu 121 km w nogach. Czego mog\u0142em si\u0119 spodziewa\u0107 w niedziel\u0119? Fajerwerk\u00f3w raczej by\u0107 nie powinno.<\/p>\n

Pobudka 6:30, \u015bniadanie 2 bu\u0142ki z miodem herbata i na start. Przed startem ponad 4 kilometry maszerowania do miasteczka biegacza i og\u00f3lnie kr\u0119ci\u0142em si\u0119 wsz\u0119dzie tak bez celu, bez parcia na wynik z my\u015bl\u0105 o dobrej zabawie w trakcie, wi\u0119c nie by\u0142o spiny. Rozgrzewk\u0119 rozpocz\u0105\u0142em 30 minut przed startem \u2013 ponad 3 km spokojnego biegu, a nogi lekkie \ud83d\ude32 3 rytmy 100 \/100. Przed biegiem tam mi si\u0119 chcia\u0142o pi\u0107, a z braku wody z\u0142apa\u0142em \u0142yka coca coli \ud83d\ude1d co czu\u0142em do 5 kilometra.<\/p>\n

Ustawi\u0142em si\u0119 gdzie\u015b w okolicy flagi na 1:20, bo tak mia\u0142em biec.<\/p>\n

SEN O WARSZAWIE i start.<\/p>\n

Posz\u0142y konie po betonie pierwsze 2-3 kilometry to szar\u017ce po kraw\u0119\u017cnikach, przepychanki, walka na \u0142okcie, rozmowy o wszystkim i o niczym w\u015br\u00f3d biegaczy. Ja schowany gdzie\u015b z boku bieg\u0142em swoje i nie mia\u0142em zamiaru si\u0119 z nikim \u015bciga\u0107 \ud83d\ude0a<\/p>\n

W\u0142a\u015bnie jaki by\u0142 plan?<\/p>\n

Biec ponad po\u0142ow\u0119 dystansu w tlenie i dalej podkr\u0119ca\u0107 tempo, ale nie zaje\u017cd\u017caj\u0105c si\u0119!<\/p>\n

Z perspektywy czasu, gdy patrz\u0119 na wykresy z biegu i moje samopoczucie po zawodach i dzisiaj na treningu by\u0142 to ewidentnie dzie\u0144 konia.<\/p>\n

Na tarczy zegara ustawione tylko t\u0119tno nic wi\u0119cej \ud83d\ude32<\/p>\n

5 km bez historii \u2013 18:37 \u2013 3:43, wi\u0119c tak jak mia\u0142o by\u0107 tylko najwi\u0119kszy problem w tym, \u017ce t\u0119tno by\u0142o bardzo niskie. Bieg\u0142o si\u0119 \u015bwietnie.<\/p>\n

\"\"<\/p>\n

10 km \u2013 36:52 i nadal t\u0119tno leniwie balansowa\u0142o na pograniczu 158-162. Badania wydolno\u015bciowe niestety mia\u0142em stare i magiczna bariera do przekroczenia w dalszej cz\u0119\u015bci dystansu to 168.<\/p>\n

Decyduj\u0105ce kilometry to mi\u0119dzy 12-14. Grupka si\u0119 ju\u017c mocno porwa\u0142a mi bieg\u0142o si\u0119 nadal \u015bwietnie, na punkcie wzi\u0105\u0142em sobie 4 pastylki dekstrozy i zjad\u0142em wszystkie \ud83d\ude0a no co zg\u0142odnia\u0142em.<\/p>\n

Wbiegaj\u0105c na most \u2026 ruszy\u0142em 200-300 metr\u00f3w po 3:20 i doszed\u0142em 3 osobow\u0105 \u00a0grupk\u0119 przed sob\u0105 i wtedy zacz\u0119\u0142o si\u0119 takie systematyczne wyprzedzanie.<\/p>\n

5 km by\u0142em \u2013 157<\/p>\n

10 km \u2013 130<\/p>\n

15 km ju\u017c \u2013 107<\/p>\n

To by\u0142 ten dzie\u0144, gdzie mog\u0119 \u015bmia\u0142o powiedzie\u0107, \u017ce \u017cyci\u00f3wka zosta\u0142aby pobita pomimo takiego ci\u0119\u017ckiego tygodnia. No, ale od samego pocz\u0105tku nie kalkulowa\u0142em i nie liczy\u0142em w og\u00f3le na ile mog\u0119 biec. Planowa\u0142em 1:18-1:19, a wysz\u0142o jak wysz\u0142o \ud83d\ude0a<\/p>\n

 <\/p>\n

Czeka\u0142em na wybiegni\u0119cie na ostatni\u0105 prost\u0105 i tam dopiero chcia\u0142em wrzuci\u0107 wy\u017cszy bieg. Tak te\u017c si\u0119 sta\u0142o, ale wszystko trzyma\u0142em w ryzach.<\/p>\n

20 km i awans na 82 pozycj\u0119 \ud83d\ude0a<\/p>\n

\"\"<\/p>\n

W okolicy 18 kilometra spotka\u0142em Radka, kt\u00f3ry walczy\u0142 o \u017cyci\u00f3wk\u0119. Troch\u0119 go poci\u0105gn\u0105\u0142em, ale przy fladze 20 polecia\u0142em swoje :] jakie by\u0142o moje zdziwienie widz\u0105c zegar.<\/p>\n

Na mecie czas 1:16:12 i 80 miejsce.<\/p>\n

\"\"<\/p>\n

Wed\u0142ug garmina najwolniejszy kilometr by\u0142 po 3:43, a najszybszy 3:20. Nie ukrywam, \u017ce na ostatnich 5 kilometrach mia\u0142em ochot\u0119 od razu depn\u0105\u0107 i lecie\u0107 w trupa do mety, ale ba\u0142em si\u0119, \u017ce zepsuje to dalszy konspekt treningowy. Mam nadziej\u0119, \u017ce taki dzie\u0144 trafi mi si\u0119 w Poznaniu i poprawi\u0119 \u017cyci\u00f3wk\u0119 \ud83d\ude0a<\/p>\n

Czas gorszy od \u017cyci\u00f3wki o p\u00f3\u0142torej minuty, a uzyskany na takim luzie. Idzie ku lepszemu, dawa\u0107 mi ten maraton ju\u017c \ud83d\ude03 hola, hola jeszcze troch\u0119.<\/p>\n

\"\"<\/p>\n

\"\"<\/p>\n

Podsumowuj\u0105c imprez\u0119:<\/p>\n

– trasa idealna na \u017cyci\u00f3wki, je\u015bli za rok b\u0119dzie taka sama, to postaram si\u0119 wr\u00f3ci\u0107<\/p>\n

– strefa mety i miasteczko biegacza na du\u017cy plus. Full wody na mecie + izo i szejk smakowy. Pomidor\u00f3wka i ciep\u0142a herbata, masa\u017c, strefy relaksu \ud83d\ude0a<\/p>\n

– kibic\u00f3w pe\u0142no<\/p>\n

– punkty \u017cywieniowe na trasie bardzo d\u0142ugie co pozwala\u0142o komfortowo z nich skorzysta\u0107<\/p>\n

– toitoi\u00f3w miliony \ud83d\ude0a<\/p>\n

Wiele znajomych twarzy z internetu i mi\u0142e rozmowy ;]<\/p>\n

Dzi\u0119kuj\u0119 WARSZAWO!<\/p>\n

\"\"<\/p>\n

\"\"<\/p>\n

\"\" \"\"<\/p>\n

–<\/p>\n

 <\/p>\n

 <\/p>\n

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

SEN O WARSZAWIE Po falstarcie w Poznaniu jako\u015b nie mia\u0142em wielkiej ochoty biega\u0107 w stolicy, a tym bardziej na d\u0142u\u017cszym […]<\/p>\n","protected":false},"author":1,"featured_media":165,"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 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