{"id":458,"date":"2019-02-02T20:26:40","date_gmt":"2019-02-02T20:26:40","guid":{"rendered":"http:\/\/www.zaliniamety.pl\/?p=458"},"modified":"2019-02-02T20:26:42","modified_gmt":"2019-02-02T20:26:42","slug":"fundamenty-w-budowie","status":"publish","type":"post","link":"https:\/\/www.zaliniamety.pl\/index.php\/2019\/02\/02\/fundamenty-w-budowie\/","title":{"rendered":"Fundamenty w budowie"},"content":{"rendered":"\n

Wizja pracy jaka jest do wykonania, \u017ceby wr\u00f3ci\u0107 do formy pocz\u0105tkowo by\u0142a dla mnie przyt\u0142aczaj\u0105ca. W styczniu ju\u017c rozbiegania wchodzi\u0142y swobodniej, a cia\u0142o stawa\u0142o si\u0119 mocniejsze, co za tym idzie rado\u015b\u0107 z biegania wraca\u0142a.<\/p>\n\n\n\n

Niestety okres powrotu po kontuzji dla ka\u017cdego biegacza jest czasem frustracji, nerw\u00f3w, ale w takich momentach tylko m\u0105dry i systematyczny trening pozwoli nam si\u0119 odbudowa\u0107. Nic na si\u0142\u0119!<\/p>\n\n\n\n

Jest to kolejny rok wsp\u00f3\u0142pracy z Arturem Koz\u0142owskim \ud83d\ude42 Rok owocny, poprawiona \u017cyci\u00f3wka w p\u00f3\u0142maratonie, debiut w maratonie. Wychodz\u0119 z za\u0142o\u017cenia, \u017ce jak trenowa\u0107 to z najlepszymi i uczy\u0107 si\u0119 w\u0142a\u015bnie od nich. Dlatego z baga\u017cem do\u015bwiadcze\u0144 ruszam w rok 2019 i mam nadziej\u0119 na kolejne sukcesy jako zawodnik, ale r\u00f3wnie\u017c trener. ( podsumowanie wynik\u00f3w moich zawodnik\u00f3w napisz\u0119 w wolnej chwili, kt\u00f3rych ostatnio tak ma\u0142o )<\/p>\n\n\n\n

Tygodnie stycznia mija\u0142y bardzo szybko – od weekendu do weekendu, od treningu do treningu. Wciska\u0142em treningi od razu po pracy, albo bardzo p\u00f3\u017anym wieczorem. Nie raz zdarza\u0142o si\u0119 biega\u0107 o 23, a biegania o 6 rano mo\u017cna policzy\u0107 na palcach jednej r\u0119ki. Nie mog\u0119 si\u0119 prze\u0142ama\u0107 i wstawa\u0107 o 5 na bieganie – t\u0142umacz\u0119 sobie, \u017ce ten typ tak ma \ud83d\ude00 Jestem domatorem – tam czuj\u0119 si\u0119 najlepiej z moimi dziewczynami!\u00a0<\/p>\n\n\n\n

Dopiero w nowym roku bieganie w drugim zakresie wygl\u0105da\u0142o przyzwoicie. Si\u0142a biegowa wchodzi\u0142a jak w mas\u0142o, a rozbiegania 15 km + sta\u0142y si\u0119 komfortowe. Chyba jestem na w\u0142a\u015bciwych torach.<\/p>\n\n\n\n

Gdy w grudniu zaczyna\u0142em biegi ci\u0105g\u0142e 8 km w tempie 4:00 wypluwa\u0142em p\u0142uca, teraz 12 km po 3:50 wchodzi\u0142o tak swobodnie.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\u0141apa\u0142em pewno\u015b\u0107 siebie, do momentu, a\u017c w planie nie zobaczy\u0142em zabawy biegowej i odcink\u00f3w bieganych w okolicy 3:10. Pierwsze 2 treningi troch\u0119 przecierpia\u0142em i bardziej g\u0142owa tutaj odgrywa\u0142a rol\u0119, bo mi\u0119\u015bniowo by\u0142o okej, ale gdzie\u015b w pod\u015bwiadomo\u015bci siedzia\u0142o, \u017ce jednak to ju\u017c s\u0105 znaczne pr\u0119dko\u015bci dla mnie. Przechodzi\u0142em to ju\u017c tak wiele razy, a zawsze si\u0119 po prostu boj\u0119 \ud83d\ude2e\u00a0<\/p>\n\n\n\n

Kolejne jednostki szybko\u015bciowe wchodzi\u0142y ju\u017c o wiele \u0142atwiej, a g\u0142owa wsp\u00f3\u0142pracowa\u0142a z nogami. Wychodz\u0105c na takie treningi zawsze czuj\u0119 lekk\u0105 niepewno\u015b\u0107 i troch\u0119 strachu, bo \u017cadnego treningu nie lekcewa\u017c\u0119, ale z tygodnia na tydzie\u0144 powinno to wchodzi\u0107 l\u017cej. Jak b\u0119dzie? Zobaczymy \ud83d\ude09\u00a0<\/p>\n\n\n\n

Kilometra\u017c wyszed\u0142 ju\u017c przyzwoity, wi\u0119c b\u0119dzie w lutym z czego rozp\u0119dza\u0107 nog\u0119 \ud83d\ude42<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Podsumowanie w liczbach –<\/p>\n\n\n\n

Ilo\u015b\u0107 kilometr\u00f3w – 438<\/p>\n\n\n\n

Ilo\u015b\u0107 godzin na treningu – 32:22<\/p>\n\n\n\n

\u015arednie tempo – 4:26<\/p>\n\n\n\n

\u015arednie t\u0119tno na treningach – 137<\/p>\n\n\n\n

Ilo\u015b\u0107 piw – 0 \ud83d\ude00\u00a0<\/p>\n\n\n\n

Lecimy dalej i \u017cyczcie mi ZDROWIA!\u00a0<\/p>\n\n\n\n

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

Wizja pracy jaka jest do wykonania, \u017ceby wr\u00f3ci\u0107 do formy pocz\u0105tkowo by\u0142a dla mnie przyt\u0142aczaj\u0105ca. W styczniu ju\u017c rozbiegania wchodzi\u0142y […]<\/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":[1],"tags":[7,9,16],"class_list":["post-458","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-bieganie","tag-sport","tag-trener"],"yoast_head":"\nFundamenty w budowie -<\/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\/2019\/02\/02\/fundamenty-w-budowie\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fundamenty w budowie -\" \/>\n<meta property=\"og:description\" content=\"Wizja pracy jaka jest do wykonania, \u017ceby wr\u00f3ci\u0107 do formy pocz\u0105tkowo by\u0142a dla mnie przyt\u0142aczaj\u0105ca. 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