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Plan B (or M as a marathon)

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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RW Selection Day - Preparations

Selection day - unless it was to them a Day in Hell.

Apart neighbors to the party early morning hours on Friday night, which forced me to sleep in zatyczkach, waking up at 5, arriving at the platform a few seconds after closing the door train, problems with the card when paying for a ticket, I managed to get to the place on time.

gathered in the lecture hall, 37 people smiling nervously to himself, trying to cover the jokes to annoy and uncertainty. After a short greeting, pictures and presentation coaches (gloomy faces, no smile, which does not bode well) we were divided into 3 groups, depending on the expected time of completion of the marathon. I came to the largest group of 3.30-4.30.

Fortunately / Luckily no two sessions outside coincided with us at the very beginning, bringing the total turned out to be the best solution. Praised for such a sports facility treadmill condition was poor. No one thought of such prosaic activities as snow removal. Layer was covered with snow, partly przymarznietego moving wet-layer sliding viscosity August abomination. As soon as we left on the outside began to fall lodowao cold rain. Initially he was quite gentle but with each successive lap only intensify.

Session No. 1 of grim, raw-looking coach began with four laps to warm up. Rozjezdzaly feet on the wet snow and I had to sacrifice a lot of energy to maintain balance. Then in the 100m and 400m at marathon pace at a rate of 10k. 10th times

I'm like a locomotive. Warming up and the pace of achievement zadowalajcego usually takes me some first 7 miles. Then the longer run to the front. Has failed to act too much on the 5km. ITEMS TO CHECK pace I was running, yes, but I was the last of the group. I graduated in seems to 32min. The fastest participant at this time flashed unless three times next to me.

After a 20 minute break in the building, water and Gatorade bottle back on the treadmill, this time under the guidance of a more smiling torturownika. Never trust a coach with a smile. After a gloomy, at least you know what to expect.

two warm-up lap. Luzik.

- A Now we are going to run at the pace you plan to accomplish during the April marathon (while, if I'm going to achieve them in April, after months of training is this idea from whence I give advice to run it now?). The plan looks like this: a circle, 30s rest, a circle, 30s rest, 2 lap, 1 min rest, 4 wheels, a minute of rest, 5 circles, 2 minutes of rest, and if you are 4 circles on the ending. Merry Christmas! - He added with a broad smile.

Kolko No. 1 - legs're already accustomed to the light rozjezdzajacej August synovial

Kolko No. 2 - August bravely holding group

Kolko No. 3-4 - can do the trick, but it becomes increasingly difficult to keep me from my group of

No. 5-8 Colic - as engine nozzles, counting down the corners to the end of each pin trying to think nei wybiegac closer to the front.

Colic No. 9 -... I did not give advice. Incapacitation of the last days, fatigue sleepless night, an effort running the slippery slime gave of himself to know, and it got me slightly. It seems to me that here I have shown maturity and speed being rational: cease running when I really felt could lead to the continuation of fainting, so just to impress the coach. If thus undermined their chances of getting further and maybe it is better?

Waiting for the rest of society (all the others finished their course), got into a chat with the trainer who prepared sprinter on the track next to the (petite girl after she ran behind him pulling the snow tires, and I complained that I ran bad?). Looked skeptically at our small group and found that we truchtacze (so we called the) do not have basically no idea about running. Trot yourself in different tempos to the front, yes but completely neglect the weight training and strengthening the relevant muscles. Weakened muscles of the abdomen and back do not hold up as it should be, quickly lose the attitude, the load garbiac thighs, knees, calves and ankles. We run slower, not because we do not have power, but because we run in the wrong way. As I looked at running it, I found that actually he was right.

After lunczu we could already change into dry clothes and be in the hall for classes with physiotherapist. And these are shown to be most interesting. Like run for some time and read a different book wise, but it did not really realize how to play an important role buttock muscles. She showed us some simple exercises to strengthen them, to stretch the hips. It would be nice to have such classes more often.

anietke We also got to fill in type: if you know, provide fun information about yourself ...

The whole day was photographed and filmed by a team of RW for the purposes of this article. I could not, unfortunately, get out of the mini-wywiadziku krociotkiego the omnipresent camera eye. Funny how a man as stupid as it is lit only a small red light. I wonder why not even niet got the idea for this that I hide so that did not see it being filmed. I asked for an easy set of questions.

- What did you learn from the session on a treadmill?

- YYYYYYYYYY I do not like jogging in the snow?

course brilliance shone and sweaty face. J

What have I learned? Because it is good to have someone to push. Such a session is out of my training for the last marathon. With not enough nabijac kilometers. And that alone is very difficult to pull themselves from the "comfort zone". I could use someone next door, who would to this mixture resulted in the departure.

We got hats and gloves Running Asics, bottles the hole (bagels), cleaning kits running shoes, copies RW, sweatshirts asics and Complete Guide to Running

three days later and I still have difficulties with walking. The rear of thighs hurt in such a strange angle, I have an impression that never before had not used those muscles.

yesterday or today, May call. Hmmm almost noon and Teleon silent. Probably not count on gets on. Mino is all very interesting day, which gave me a little to think about. And I think here is meant.

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impression

the whole winter. I hope the trains will operate as it should be.

Because of harsh weather conditions, some people can not get there tomorrow. After quietly blurred legs: less competition. I feel sorry for them because I know what I would be bad if it happened to me. In front of me tomorrow too 105mil. On the spot you need to be about 9.30. 8,30-9,00 So just in case. This means a 7 train, subway and waking up at 6.15 5.45. On Saturday. Morning.

previously had to be 4 groups of 10, now will be only 3 groups and each will have no hour sessions, but 50min. That would give some 27 people, instead of 40th How soon will my chances rose. Now it is time to prepare the gown and shoes.

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Pro forgotten UIF

Once upon a time, early in the year when I tried to create a blog (he was on another address, and I'm not good in his unit and conduct, as namudrila with templates, etc.), I enrolled in a mutual fund to a wonderful girl Sasha Akul'shin . But then after some period of absence, and create a new blog about this has been forgotten (in the PIF to me then no one signed up since the blog was completely raw and visitors almost was not, and I studied only (although I always continue to do so). Recently, while walking on the blogs, I discovered that I have written to Sasha in the UIF, but you must also continue the tradition. Therefore, I declare a set PIFochek (better late than never) and continue the tradition. Mutual Fund will be exchanged.
So who wants to be my PIFS record.
Presents promise to make and send it before 1 December 2011.