It's already official. They do not want me to continue playing. Maybe it's better? Under the pressure of what would be the whole time, and so I can safely enter into force on plan B (if necessary I also plan to spare C)
Some time ago a suggestion a friend, who also runs (and that's how he runs, the more than a year preparing for The Enduroman Arch Arc: Over from London to Dover, swim the channel to Calais and cycle from Calais to Paris. So far, only seven people reportedly managed to complete a it. At this time, trains swimming. in the channel. Water is 2C. In any case, knows little of running) purchased the "Brain Training for Runners" Matt Fitzgerald.
Running Backs love to talk about running. Amateur course. Professionals not talk about running for the simple reason that they have no time for it. They just run. The rest of loves endless discussions about the pace, VO2max, shoes, plans, terningow, gadgets ... This book will undoubtedly give a lot of room to maneuver.
The more I read the less I know. Suddenly it turns out that the brain also need to practice. The author claims that he has the answer to the question plaguing every runner: run as fast as long as possible? Apparently dopadajace fatigue after running over x km is not the result of lack of energy. Discovered that when experiencing fatigue muscles still contain a lot of fuel supplies. The culprit is the brain, which sends the illusion of fatigue and thus leave the store so as not to allow to completely run out of the body. Something like a light from the reserve.
Cala book is 562 pages of information about how to run faster and more efficiently. I'll probably come back to it often. Besides
theory contains also a lot of plans based on non-training workout in mind. Each distance (5K, 10K, eng M, M) is broken into three training schedules, varying fitness and leisure trenujacego. I start with the easiest, do not kid listening to my condition leaves much to be desired at this time. If suddenly, my day will extend August to 30 hours it can reach into more advanced plan.
Level 1
plan lasts for 24 weeks, it is assumed 4 runs a week plus 2 strength training and cardio a (optional). Each plan is divided into primary phase, construction of 1, 2 and construction of the peak.
Each week consists of 3 main trainings: speed on Wednesdays, Fridays and strength in extended durability on Sunday.
You have first to define the proper pace with the two tables. In the first TPL determined (target pace level) depending on the time achieved during the last run in the specified range. And so I qualify for level 46 (at 50 possible way, marniutko). The farther into the woods with training that begins in August zmiejszac value and we will have to adjust your pace.
Knowing the value of TPL sets the pace according to the different trainings tableki No. 2
Complicated? It works for
Week 1
TPL: 46
Monday: rest
Tuesday: Base Run + Drills
3M (4.8 km) pace of the primary (in my case 7min/km)
20s gear with stationary hands (palms together to form lodged before the rim )
20s jumps on one leg
Why do these tricks? According to the author in May to improve step.
run with stationary hands forces deep abdominal muscles to work to maintain proper posture and teaches how to use them during the course of
jumping on one leg can enhance the power of reflection, improve the stability of the hip, pelvis, lower back and knees
Is this training work? Certainly not allow me to get bored. Especially how to jump on one foot around the room to the delight of M.
2010-2011 race season I think it is officially launched.
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