domingo, 27 de mayo de 2012

II 10Km Ciudad de Murcia, 27/05/2012, sólo 1 vuelta


Pensaba bajar de 20', pero no pude, me pesaban las piernas, las tenía cansadas y el Km 4 fue terrible, notaba que no iba, incluso en el sprint final me faltó potencia ... al final 21'05", no está mal. Quizá ayer me pasé con los progresivos. El experimento de la creatina creo que me ha perjudicado, pues he subido 2 Kgs de peso y no he tenido sensaciones, ahora habrá que bajarlos a base de rodar a bajas pulsaciones y con dieta. También es cierto que el martes acabé con el gemelo tocado y con amago de contractura, las compressport imprescindibles para todo (mucho mejores que las medilast). Mañana descarga de piernas. La organización regular, 30' de espera en una carrera de este tipo te matan. La próxima cita el 10 de Junio en el tri cross de Santa Pola, ahí toca disfrutar.
Fotos cortesía de Agustín Pascual de Riquelme. Perfil de la prueba

miércoles, 23 de mayo de 2012

jueves, 10 de mayo de 2012

Plan Avanzado para 5 Km de Running Times Magazine


Training Program - 5K Advanced

Designed for a runner with at least two to three years of running experience and a base of 50 to 70 miles for two to three months leading up to it.
 
Before beginning this program a runner should have at least two to three years of running under their belt and have laid a base of 50 to 70 miles for two to three months leading up to it.
Daily mileage should be done at a conversational pace, between 60-75% maximum heart rate.
The program incorporates occasional off days, a speed workout (WO) every Tuesday (except those Tuesdays following a race), an anaerobic threshold (AT) workout most weeks except before a race, and three races prior to the goal race. More detailed information on these workouts appears below.
All workouts are in miles, unless otherwise noted.

MonTues*WedThurs**FriSatSun
Week 16WO110AT16156
Week 26WO210AT26156
Week 36WO3864Race (5K)off
Week 46810AT36156
Week 56WO410AT46156
Week 66WO5864race (5m)off
Week 76810AT56156
Week 86WO610AT66156
Week 96WO7864race (10K)off
Week 106810AT7612off
Week 116WO8offWO9410off
Week 126WO10offWO114Race(5K)off

Strides should be done two to three times per week. 6-8 x 80-100 yards.
Don't worry if you are not meeting your goals in the races before your goal race. You are going to be tired from the speedwork and AT workouts, especially if you haven't done a lot of this type of workout before. Give your body time to adapt and concentrate on your goal. You'll note that as you get closer to your goal race, you will increase your number of rest days.
*Tuesday Speed Workouts (and a couple of Thursdays):Warm up at least 15-20 minutes. Most of it should be easy but as the body warms up the pace can be increased so that when it is time to do the repetitions the body is ready. Jog 10-20 minutes after the completion of the repetitions to cool down.
WO1 = 10 x 400 @ 90-95% with 200 jog recovery. Warm up and cool down
WO2 = 5 x 800 @ 85-95% with 400 jog recovery.
WO3, 5, 7, & 10 = 12 x 200 @85-90% with 200 jog recovery.
WO4 = 4 x 1200 @ 85-95% with 400 jog recovery.
WO6 = 15 x 300 @ 85-90% with 100 jog recovery.
WO8 = ladder -- 400 -- 800 -- 1200 --1200 -- 800 -- 400 @ 85-95% with 400 jog recovery. The reps should be faster coming down than they were going up.
WO9 = 15 x 100 with 20 seconds rest.
WO 11 = 10 x 100 @ stride effort
**Thursday Anaerobic Threshold Workouts:AT workouts should be at approximately 77-88% of maximum heart rate. The newer you are to the sport and the less mileage you do the closer to the low end you should be.
AT1 = 3 x mile @77-88% with 3 minutes easy running for recovery.
AT2 = 2 x 1 and 1/2 miles @ 77-88% with three minutes easy running recovery.
AT3, 5, & 7 = 5 x 800 @ 77-88% with 3 minutes easy running recovery.
AT4 = 4 x mile @ 77-88% with 3 minutes easy running recovery.
AT6 = 3 x 1 and 1/2 miles @ 77-88% with 3 to 4 minutes easy running recovery.
 

martes, 1 de mayo de 2012

XXXII Carrera Pedrestre Ceutí, 01/01/2012, 4,500 m



Primera compi tras la lesión con apenas 4 días de rodaje aeróbico de 20', 30', 40' y 50' la semana pasada más una transición natación correr con 30' de carrera suave de ayer. Sólo 15" más que el año pasado, 18:12, me falta mucho ritmo, pero más contento que unas castañuelas, los gemelos algo cargaditos por el trabajo pero enteros. Clasificación Vídeo de la Salida
 

Cresta del Gallo 2022, 12 de Octubre

Bonita carrera con inicio y fin en el campo de fútbol de Los Garres sobre 13,5 km, de nuevo marca discreta, y es que el sobrepeso pasa factu...