{"id":570,"date":"2019-07-25T06:10:27","date_gmt":"2019-07-25T06:10:27","guid":{"rendered":"http:\/\/www.zaliniamety.pl\/?p=570"},"modified":"2019-07-25T06:19:01","modified_gmt":"2019-07-25T06:19:01","slug":"city-trail-tour-2019","status":"publish","type":"post","link":"https:\/\/www.zaliniamety.pl\/index.php\/2019\/07\/25\/city-trail-tour-2019\/","title":{"rendered":"City Trail on Tour 2019"},"content":{"rendered":"<p>Zapisuj\u0105c si\u0119 na bieg cel by\u0142 jeden, powalczy\u0107 i sprawdzi\u0107 gdzie znajdujemy si\u0119 z form\u0105. Chocia\u017c do maratonu jeszcze 3 miesi\u0105ce i wiem, \u017ce to nie pora na \u017cyciow\u0105 dyspozycj\u0119, w ka\u017cdym starcie cz\u0142owiek chce wypa\u015b\u0107 jak najlepiej \ud83d\ude42<\/p>\n<p>Pr\u0119dko\u015bci na treningach przed startem bardzo rzadko oscylowa\u0142y blisko 3:00, co zawsze dawa\u0142o spokojniejsz\u0105 g\u0142ow\u0119 i poczucie wewn\u0119trznego spokoju. Jeden sprawdzian na 5 km, jakie\u015b 2-3 treningi na odcinkach 400 metrowych i ma\u0142e zabawy biegowe. Patrz\u0105c na ca\u0142okszta\u0142t ostatnich 4 tygodni treningowych realnie podchodzi\u0142em do tego biegu. Nie \u0142udzi\u0142em si\u0119 za bardzo na wynik z 15 z przodu. Zna\u0142em tras\u0119, wiedzia\u0142em jaka b\u0119dzie pogoda, wi\u0119c realnie ocenia\u0142em swoje mo\u017cliwo\u015bci tego dnia.<\/p>\n<p>Przed startem zak\u0142ada\u0142em, \u017ce uda si\u0119 utrzyma\u0107 na ca\u0142o\u015bci tempo w okolicy 3:15 min\/km, co jednak sam bieg mocno zweryfikowa\u0142.<\/p>\n<p>Kilka fakt\u00f3w maj\u0105cych wp\u0142yw na to co sta\u0142o si\u0119 p\u00f3\u017aniej \ud83d\ude00<\/p>\n<ul>\n<li>od miesi\u0105ca jestem na diecie redukcyjnej spo\u017cywaj\u0105c tylko i wy\u0142\u0105cznie catering, a od 2 miesi\u0119cy regularnie \u0107wicz\u0119. Efekt? Spad\u0142o ju\u017c ponad 4 kg, ale na blacie wagi ci\u0105gle 81.<\/li>\n<li>dzie\u0144 przed startem mocny trening na nogi<\/li>\n<li>do ko\u0144ca lipca wolny od wszelakich suplementacji i \u0107pania wspomagaczy<\/li>\n<li>od pocz\u0105tku czerwca nie zrobi\u0142em \u017cadnego treningu w godzinach popo\u0142udniowych, a 19:00 by\u0142a dla mnie ju\u017c godzin\u0105 bardziej do spania ni\u017c na mocne bieganie<\/li>\n<\/ul>\n<p>W dniu zawod\u00f3w wszama\u0142em wszystkie pude\u0142ka z cateringu, obiad o 14 i podwieczorek o 16:30. Nie ukrywam, \u017ce przed startem by\u0142em g\u0142odny, ale takie uroki bycia na deficycie kalorycznym. G\u0142owa by\u0142a pozytywnie nastawiona i gotowa na upodlenie si\u0119. W biegu na 5 km je\u015bli chcesz osi\u0105gn\u0105\u0107 dobry wynik nie ma czasu na my\u015blenie i kalkulowanie, od pocz\u0105tku mocno w trupa.<\/p>\n<p>2 km rozgrzewki + troch\u0119 gimnastyki + 3*100 rytmy i jeden 150 metrowy &#8211; 19:00 start.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-571 size-large\" src=\"http:\/\/www.zaliniamety.pl\/wp-content\/uploads\/2019\/07\/IMG_3754-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/www.zaliniamety.pl\/wp-content\/uploads\/2019\/07\/IMG_3754-1024x683.jpg 1024w, https:\/\/www.zaliniamety.pl\/wp-content\/uploads\/2019\/07\/IMG_3754-300x200.jpg 300w, https:\/\/www.zaliniamety.pl\/wp-content\/uploads\/2019\/07\/IMG_3754-768x512.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>Komentator ca\u0142y czas wspomina\u0142, \u017ce jest bardzo mocna ekipa\u00a0 i b\u0119dzie ciekawa rywalizacja \ud83d\ude00 To wielki plus dla City Traila, \u017ce \u015bci\u0105ga do siebie tylu szybkich biegaczy, jest z kim biega\u0107 :]<\/p>\n<p>Pierwszy kilometr 3:11, a czo\u0142owa 4 ju\u017c jakie\u015b 30 metr\u00f3w przede mn\u0105. Spokojnie bieg\u0142em swoje, bo maj\u0105c \u015bwiadomo\u015b\u0107, \u017ce ch\u0142opacy w czerwcu biegali 5 km po asfalcie w graniach 15:20, nie pozwala\u0142o mi na jakie\u015b szale\u0144cze pogonie &#8211; nie m\u00f3j poziom.<\/p>\n<p>Kolejne 2 km min\u0119\u0142y do\u015b\u0107 szybko, w sensie nie odczu\u0142em ich tak bardzo, ale to dlatego, \u017ce nie\u015bwiadomie zwolnili\u015bmy do jakich\u015b 3:18. Nie kontrolowa\u0142em do ko\u0144ca tempa, grupka za mocno nie ucieka\u0142a, wi\u0119c my\u015bla\u0142em, \u017ce jest ci\u0105gle poni\u017cej 3:15. Dopiero na d\u0142ugiej prostej przed 3 km spojrza\u0142em na zegarek, a tam 3:20 +. Pomy\u015bla\u0142em sobie: drzewa, gps wariuje, nie daj si\u0119 ponie\u015b\u0107 emocjom.<\/p>\n<p>Bieg\u0142em praktycznie od pocz\u0105tku z Marcinem ( tym chudym koleg\u0105 z PRO366 ) rami\u0119 w rami\u0119. Gdy mijali\u015bmy okolice 3,5 km czu\u0142em si\u0119 delikatnie podm\u0119czony, ale z wielk\u0105 ochot\u0105 na mocny finisz. Nie by\u0142o nawet chwili zawahania i w\u0105tpliwo\u015bci, \u017ce sta\u0107 mnie na bardzo mocny ostatni kilometr, jednak&#8230;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-572 size-large\" src=\"http:\/\/www.zaliniamety.pl\/wp-content\/uploads\/2019\/07\/IMG_3799-e1564034467954-683x1024.jpg\" alt=\"\" width=\"683\" height=\"1024\" srcset=\"https:\/\/www.zaliniamety.pl\/wp-content\/uploads\/2019\/07\/IMG_3799-e1564034467954-683x1024.jpg 683w, https:\/\/www.zaliniamety.pl\/wp-content\/uploads\/2019\/07\/IMG_3799-e1564034467954-200x300.jpg 200w, https:\/\/www.zaliniamety.pl\/wp-content\/uploads\/2019\/07\/IMG_3799-e1564034467954-768x1152.jpg 768w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/p>\n<p>Przed 4 km g\u00f3rka, kt\u00f3ra delikatnie mnie zmasakrowa\u0142a, ale nie odebra\u0142a woli walki. Lu\u017any zbieg, hopka i jeszcze jaki\u015b kilometr do mety.<\/p>\n<p>Przedostatni mijam w 3:18.<\/p>\n<p>Po zbiegu wiedzia\u0142em, \u017ce s\u0105 jeszcze jakie\u015b 3 minuty umierania do mety, wi\u0119c chcia\u0142em zabiera\u0107 si\u0119 powoli za finisz. Raczej g\u0142owa chcia\u0142a, ale nogi nie bardzo \ud83d\ude00<\/p>\n<p>Mocne szarpni\u0119cie dos\u0142ownie na 100-200 metr\u00f3w postawi\u0142o mocno do pionu, a uda zamurowa\u0142o w kilka sekund. Gdzie ten stary Pjotrek, kt\u00f3ry zawsze na finiszu pomimo umierania by\u0142 mocny? Tego dnia chyba zosta\u0142 w domu :]<\/p>\n<p>Ostatni kilometr dokula\u0142em si\u0119 po 3:10, a mia\u0142em wra\u017cenie, \u017ce biegn\u0119 3:30. Marcin mi uciek\u0142, ale oboje zbli\u017cali\u015bmy si\u0119 do ch\u0142opaka w niebieskiej koszulce, dodatkowo widzia\u0142em na horyzoncie czo\u0142\u00f3wk\u0119. Troch\u0119 mnie to zaskoczy\u0142o, bo my\u015bla\u0142em, \u017ce oni ju\u017c dawno na mecie grubo poni\u017cej 16 \ud83d\ude00<\/p>\n<p>Jak si\u0119 finalnie okaza\u0142o zwyci\u0119zca mia\u0142 czas 15:56, a drugi 15:58 i tylko oni z\u0142amali 16 minut.<\/p>\n<p>Ja zameldowa\u0142em si\u0119 za lini\u0105 mety z czasem 16:25.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-574 size-large\" src=\"http:\/\/www.zaliniamety.pl\/wp-content\/uploads\/2019\/07\/IMG_4242-e1564034505455-683x1024.jpg\" alt=\"\" width=\"683\" height=\"1024\" srcset=\"https:\/\/www.zaliniamety.pl\/wp-content\/uploads\/2019\/07\/IMG_4242-e1564034505455-683x1024.jpg 683w, https:\/\/www.zaliniamety.pl\/wp-content\/uploads\/2019\/07\/IMG_4242-e1564034505455-200x300.jpg 200w, https:\/\/www.zaliniamety.pl\/wp-content\/uploads\/2019\/07\/IMG_4242-e1564034505455-768x1152.jpg 768w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/p>\n<p>Podsumowanie &#8211;<\/p>\n<ul>\n<li>pomimo relatywnie s\u0142abszego czasu ni\u017c zak\u0142ada\u0142em, jestem zadowolony \ud83d\ude42 Bez specjalnego treningu pod tak szybkie bieganie, nadal jestem w stanie wykrzesa\u0107 z siebie si\u0142y na takie pr\u0119dko\u015bci.<\/li>\n<li>czasy pierwszej 5 pokazuj\u0105, \u017ce tego dnia lekko si\u0119 nikomu nie bieg\u0142o<\/li>\n<li>\u015bwiadomo\u015b\u0107 ucinania kalorii i mocnego biegania nie idzie w parze, ale spokojnie jeszcze troch\u0119 i wejd\u0119 na swoje 3000 kcal +, co pozwoli ju\u017c zwi\u0119kszy\u0107 kilometra\u017c do 100 i nie b\u0119dzie tak szybko odcina\u0142o<\/li>\n<li>trening si\u0142owy da\u0142 mi du\u017co pewno\u015bci, ale zapomnia\u0142em ca\u0142kowicie o rozci\u0105ganiu &#8211; \u0142ydki po zawodach do wymiany + skurcze w nocy. PS: o 22:00 robi\u0142em jeszcze trening uzupe\u0142niaj\u0105cy, wi\u0119c to te\u017c mnie dodatkowo obci\u0105\u017cy\u0142o i spowodowa\u0142o p\u00f3\u017aniejsze problemy z \u0142ydami<\/li>\n<\/ul>\n<p>Lekcja odrobiona, lecimy dalej, bo cel jest jeden. Maraton.<\/p>\n<p>Widzimy si\u0119 w sierpniu podczas Biegu Fabrykanta jako przystanek w przygotowaniach:)<\/p>\n<p>&nbsp;<\/p>\n<p>Wszystkie zdj\u0119cia &#8211;\u00a0<a href=\"https:\/\/www.facebook.com\/jakniebiegamtopstrykam\/\">https:\/\/www.facebook.com\/jakniebiegamtopstrykam\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zapisuj\u0105c si\u0119 na bieg cel by\u0142 jeden, powalczy\u0107 i sprawdzi\u0107 gdzie znajdujemy si\u0119 z form\u0105. Chocia\u017c do maratonu jeszcze 3 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":571,"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":[6],"tags":[7,20,19,21],"class_list":["post-570","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zawody","tag-bieganie","tag-citytrail","tag-poznan","tag-trenerbiegania"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>City Trail on Tour 2019 -<\/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\/07\/25\/city-trail-tour-2019\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"City Trail on Tour 2019 -\" \/>\n<meta property=\"og:description\" content=\"Zapisuj\u0105c si\u0119 na bieg cel by\u0142 jeden, powalczy\u0107 i sprawdzi\u0107 gdzie znajdujemy si\u0119 z form\u0105. 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