Mój plan na Maraton Warszawski 2015 x BMW Półmaraton

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Pamiętam jak dziś jak siedzieliśmy w barze i rozmawialiśmy o swoim pierwszym maratonie na wariata. Na wariata bo to nie było ani mądre ani rozsądne choć – a i owszem – przemyślane. Cieszę się też, że to zrobiliśmy bo dało nam to (no przynajmniej mi) nieco zrozumienia jak działa tak długi wysiłek na nasze głowy i ciało.

Wrażenia z pierwszego oficjalnego Maratonu są nadal dostępne tutaj. Dziś jednak chciałem w ramach krótkiej notki przedstawić Wam swój plan działania na najbliższe dwa miesiące (do MW 2015 pozostało 57 dni). Ostatnio dużo roweru (debiut w TRI, debiut w Kolarstwie Górskim) więc pora się nieco przestawić.

PLAN vs Trener

Zrzut ekranu 2015-07-31 o 09.37.08

Plan miałem uruchomiony już miesiąc dwa temu. Skorzystałem z tego co zawsze – miCoach.com – z tą różnicą, że w ostatnim roku dwa razy pomagali mi żywi prawdziwi trenerzy – Mateusz Jasiński i Kuba Wiśniewski. Będę więc próbował przełożyć ich sugestie. Jeśli to kogoś interesuje to są dwie główne różnice między automatycznym systemem treningowym a żywym trenerem.

Analiza/Zmiana/Informacja zwrotna – Jeśli jak ja skorzystasz z miCoacha to możesz o tym zapomnieć. Musisz sam analizować, sam zgadywać i sam modyfikować. Dla mnie osobiście to kluczowa wartość żywego trenera. Jego opinia, jego zdanie, jego sugestie i zmiany wprowadzane na żywo. Plan treningowy z systemu przychodzi z góry na 3 miesiące nawet. Żywy trener ustawi Ci na tydzień dwa i będzie potem pracował nad nim razem z Tobą.

Rozruch – To mnie dosyc mocno zaskoczyło. miCoach przed interwałami i każdym innym biegiem w zasadzie daje od 5 do 10 minut spokojnego biegu. Tak zwana niebieska strefa. Kiedy biegałem interwały według wytycznych Kuby ta niebieska strefa trwała nawet 30 i więcej minut. Zanim doszedłem do Interwałów miałem za sobą już kilka kilometrów. I przyznam, że zamierzam to wprowadzić do planu wygnerowanego przez miCoach bo rzeczywiście ostro mnie to „jechało” ale efekty były bardzo zadowalające.

Dystans vs Czas – ok to bonusowa różnica. miCoach ma tak, że cały plan rozpisany jest względem czasu. Czyli 5 minut tego, 10 minut tego, interwały 10 razy 25 sekund itd. Problem w tym, że jeśli nastawiasz się na konkretny czas to musisz się mocno nagrzebać by zrozumieć jakiego wyniku w ramach tych sekund oczekuje. Innymi słowy po zrobieniu interwałów w żółtej strefie nie bardzo wiesz czy ich wynik daje dobre prognozy na oczekiwany wynik startowy. Jak podłubiesz to znajdziesz wskazówki. Np. w moim planie taką wskazówką (rzuć okiemn a fotkę wyżej) była sugestia, że interwały, które trwają 3minuty 45 sekund powinny mi dać dystans ok 800 metrów. Jeśli będzie mniej to powinienem przemyśleć zmianę upragnionego wyniku na nieco wolniejszy.

A plan mam ustalany na czas 3:45 choć ambicje mam na 10 minut wolniej. Jak będzie okaże się jednak dopiero z końcem sierpnia. W teorii wszystkie szybkie odcinki (żółte) powinienem biegać z tempem 5:00 min/km i szybciej a wszystkie „spokojne biegi” powinienem mieć w okolicach 5:10-5:40.

Na dzień dzisiejszy tempo jest w zasięgu. Wytrzymałość już nie. Stąd zobaczymy co przyniesie sierpień.

Przyznam też, że chciałem mieć do MW 2015 trenera jednak Mateusz był zajęty a Kuba był zajęty i mi nie wyszło  😛 smuteczek hehehe.

Treningi

Tempo: Spokojny bieg5:10-5:45Interwały4:40-5:10MaxIle fabryka dała
Kwestie tempa wyjdą w praniu. Łukasz z Runeat.pl zasugerował, że u niego przy planie na 3:40 tempa były następujące: Spokojny Bieg – 5:35-5:55, Interwał – okolice 5:20. Będę to brał pod uwagę i pewnie podniosę do góry „dolne granice” zakresów.

  • 1 Sierpnia – 45 minut spokojnego biegu (10minut trucht, 25 minut spokojny bieg, 10 minut trucht)
  • 2 Sierpnia – 2:40 minut spokojnego biegu (10min trucht – 140min Spokojny Bieg – 10 minut trucht)
  • 3 Sierpnia – 30 minut spokojnego biegu (10 minut trucht, 20 minut spokojny bieg, 10 minut trucht)
  • ——
  • 4 Sierpnia – 1:50 minut spokojnego bieg
  • 5 Sierpnia – Wolne
  • 6 Sierpnia – Interwały (trucht, 10x 800m, trucht)
  • 7 Sierpnia – Wolne
  • 8 Sierpnia – 45 minut spokojnego biegu
  • 9 Sierpnia – 2:50 minut spokojnego biegu (w teorii ok 29-35km)
  • ——
  • 10 Sierpnia – 30 minut spokojnego biegu
  • 11 Sierpnia – Interwały 10×1 minutka
  • 12 Sierpnia – Wolne
  • 13 Sierpnia – Godzina ze zrywem w trakcie (20minut trucht, 20min tempo interwału, 20 min trucht)
  • 14 Sierpnia – Wolne
  • 15 Sierpnia – 45 minut spokojnego biegu
  • 16 Sierpnia – 2:10 minut z mocnym finiszem (10-70-10-10)
  • ——
  • 17 Sierpnia – 30 minut spokojnego biegu
  • 18 Sierpnia – 1h50 spokojnego biegu
  • 19 Sierpnia – Wolne
  • 20 Sierpnia – 1h20 spokojnego biegu
  • 21 Sierpnia – Wolne
  • 22 Sierpnia – 45 minut spokojnego biegu
  • 23 Sierpnia – 3 godziny spokojnego biegu
  • ——
  • 24 Sierpnia – 30 minut spokojnego biegu
  • 25 Sierpnia – Interwały 10xMinutka
  • 26 Sierpnia – Wolne
  • 27 Sierpnia – Interwały 10x800m (3:45)
  • 28 Sierpnia – Wolne
  • 29 Sierpnia – 45 minut spokojnego
  • 30 Sierpnia – BMW Półmaraton Praski lub 2:20 z mocnym finiszem
  • ——
  • 31 Sierpnia – 30 minut spokojnego biegu
  • 1 Września – 1:50 spokojnego biegu
  • 2 Września – Wolne
  • 3 Wrzesnia – Godzinka ze zrywek w środku
  • 4 Września – Wolne
  • 5 Września – 45 minut spokojnego biegu
  • 6 Września – 3:10 spokojnego biegu
  • ——
  • 7 Września – 30 minut spokojnego biegu
  • 8 Września – Interwały 10×1 minutka
  • 9 Wrzesnia – wolne
  • 10 Wrzesnia – 1:40 spokojnego biegu
  • 11 Wrzesnia – wolne
  • 12 Wrzesnia – 45 minut spokojnego biegu
  • 13 Wrzesnia – 2 godziny z mocnym finiszem
  • ——
  • 14 Wrzesnia – 30 minut SB
  • 15 Września – 10×1 minutka
  • 16 Września – Wolne
  • 17 Września – 2 x 5 minut spokój – 7 minut tempem na dyche
  • 18 Września – wolne
  • 19 Września – 40 minut SB
  • 20 Września – 90 minut SB z mocnym finiszem
  • ——
  • 21 Września – 30 minut spokojnego biegu
  • 22 Września – Interwały 10x MAX na 25 sekund
  • 23 Wrzesnia – Wolne
  • 24 Września – 45 minut SB
  • 25 Września – Wolne
  • 26 Września – 30 minut SB

Technologia

Mimo, że całość opiera się na technologii adidasa miCoach to będę biegał bez tej aplikacji. Używam tego tylko do wygenerowania planu. Czemu? Bo miCoach ma bardzo wkurzającą przypadłość ściszania muzyki ilekroć mu coś „zaświta” i niestety potrafi nawet 2-3 razy na minutę przyciszyć nie dając żadnego komunikatu i wnerwia i wybija to z rytmu jak mało co.

Zamierzam każdy z treningów przepisać do zegarka. Garmin ma opcję wprowadzenia ręcznie treningów. Pokażę Wam na dniach jak to wygląda. Działa to bardzo dobrze aczkolwiek trzeba się nauczyć, że długie biegi można opierać na dystansie ale już krótsze trzeba na czasie (bo dla przykładu jak masz 35 sekund interwał to zwyczajnie nie załapie Ci, że złapałeś dobre tempo i będzie brzęczał, że za wolno).

No ale… nie biegałeś? Odbiło Ci?

Przy okazji innego wpisu chciałem wyjaśnić jak wygląda moja sytuacja z bieganiem. Nie biegałem w tym roku za duzo, w zeszłym roku to już w ogóle. Niemniej nogi dają jak nigdy. Jedyne co mnie będzie powstrzymywało to moja wydolność i wytrzymałość.

Zrzut ekranu 2015-07-31 o 10.05.07

W 2013 podjąłem próbę złamania 4 godzin w Maratonie. Biegłem doskonale aż na 38 kilometrze zobaczyłem czarno przed oczami. I nie, że zasłabłem czy zemdlałem. Siły były, chęci też, po prostu nic nie widziałem przez chwilę. Nie wiem jak to inaczej opisać. Ktoś wyłączył moja wizję. Miałem doskonały czas do tego momentu i miałem dwie opcje : biec dalej jak biegnę i modlic się, żeby msię nie wywrócił i nie skończył przed metą lub zwolnić, złapać powietrze i odzyskać równowagę (wzrok).

oczywiste jest, że mogłem wybrać tylko drugą opcję. Młody jestem, wiele biegów przede mną i nie ma co ryzykować.

Z tym też podejściem będę się przygotowywał do MW 2015.

Jedna różnica jest taka, że pierwszy raz rozpatruję NIE startowanie jeśli będę czuł, że jestem w formie na 4:30 i wolniej. I tak, sam się nie mogę nadziwić. Ale to wina Orlenu… ale o tym za chwilę 😉

Czuję się w każdym razie dobrze. Mocno. Mądrze.

PolmaratonBMW Półmaraton Praski

Last but not least! Jak zauważycie w planie mam start w Półmaratonie Praskim bo wypada idealnie na niedzielne dwie godzinki. Nie mam na niego żadnych ambicji czasowych ALE nie będę ukrywał, że będzie on nieco wyznacznikiem (zamykającym sierpień) mojej aktualnej formy. Także jestem bardzo ciekaw co przyniesie.

Moje numerki:

BMW – 2542 | MW – 2060

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About Author

Hej, jestem autorem bloga Fitback.pl . Chciałbym Ci pokazać jak możesz przedłużyć swoje życie jednocześnie korzystając i czerpiąc z każdego dnia tak jakby jutra miało nie być :) Wierzę, że warto robić to co daje radość dziś ale nie wyjdzie Ci bokiem za lat 10-15. Nie wierzę w drogę na skróty.

70 komentarzy

  1. Ja również korzystam z planu wygenerowanego w micoach’u i biegam z pacerem – uwaga – bez muzyki. Na początku myślałem, że to nie będzie możliwe, ale postanowiłem w taki sposób utrudnić sobie przygotowania i przy okazji powalczyć trochę z własną psychiką (jakby sam maraton nie był wystarczającą walką :P). I MW również mam w planach pobiec bez muzyki. Z ciekawości, chce zobaczyć jak będzie i na ile będę w stanie zwalczyć swoje myśli, że kolejny udział w maratonie to głupota i tak w ogóle, to nienawidzę biegać 😛

  2. Arvind, o ile miCoach jest naprawdę niezły w budowaniu planów, o tyle tempo wybiegań jest chyba ciut za szybkie. Na moje oko 5:45-6:00 by wystarczyło, zwłaszcza, że będziesz biegał wybiegania ponad 2h. Chodzi o to, żeby budować wytrzymałość, ale się nie zajechać.

    • Dzieki. Zaktualizowałem wpis bo podobna sugestie napisał Łukasz. Przy pierwszych wybitganiach sprawdze jak tam wytrzymałość i bede trzymał sie blizej Waszych sugestii.

  3. Hej, dołączam 🙂

    Mój cel oscyluje raczej w okolicach 4 godzin, więc w miarę sugerować się będę Twoim planem. Plus koniecznie muszę i chcę popracować nad wytrzymałością biegową, więc więcej ćwiczeń będzie właśnie na to.

  4. Gratuluję i życzę dalszych sukcesów.
    Ja też ostatnio biegłam w takim biegu, mimo, że nie zajęłam pierwszego miejsca to byłam mega dumna z siebie, że w ogóle dałam radę przebiec i nie zrezygnowałam. 28 maja mam zamiar pobiec w biegu organizowanym w Gdańsku tak zwanym biegu dla twardzieli, zapowiada się niezapomniana przygoda a dochód z biegu będzie przekazany na cele charytatywne więcej informacji jeśli chcecie to tutaj może ktoś się dołączy http://warriorsrun.com.pl/idea-biegu.html aaa i jeszcze dodam, że uczestnicy będą wykonywali takie zadania, jak kandydaci na członków jednostek specjalnych. Zadania przygotowują byli żołnierze GROM-u oraz weteranami z Afganistanu

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