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... unblocked up:)

After the marathon, if they had joined a new life in me, which made me somewhat by surprise. Usually I was tired during training człapałem running, I was struggling and now ... play to the maximum level. After Saturday's pace, I went Christmas obżarstwie restless on Monday, the first 3km from Iwona at 6'11 / km and later his foursome at ease after 4'28 / km ... without strapping on a normal HR, it was fun.
Tuesday was a bit more hardcorovy. From 7:30 to 15:30 I was at work but about 16 went to the gym, I decided Gdynia jogging in the hills and flew 11km with a few bonuses dosadnymi mountain after 4'42 / km:) but that's not all ... immediately after running, I went to the swimming pool and took normal training in the water, ending the test from a standing start 200m from the water:) The time course is not super duper, I came to 3:39, but as it was the first such test that did not even know how do I distribute power. On the rest of this zdjąłbym probably ~ 10 seconds, but I'm still pleased with that.
Wednesday, a day III range and a short, fast workout that also ran the passable mountains the black road. I ran 3km sections - 2km - 1 km, and ran it from "0" to "3", from "3" to "1" and "1" to "0" and the durations of these episodes came out 9'59, 6'37, 3'13, the interval between episodes was 3 '. Des Termes heavily, was a lot of uphill, it was the first long training at such speeds, and I was pretty objedzony. HR max 197 came out, that is has enough;)
Thursday , I jog and swim, but that the incumbents in the bike shop, then I could just to the swimming pool, where a lot was happening. At the beginning of the warm-up Diminishing of 350m, 8 x 25m exercise technique, pyramid 75m - 50m - 25m arms to crawl + 4 x 25m legs to crawl with one fin, the change at 25m, the other side of the pyramid in the 25m - 50m - 75m and again 4 x 25m legs to crawl with one fin and part of the fundamental ... 4 x (150m crawl + 4 x 25 clearance) + diminishing of the moment, cool, interesting, varied workout.

happens and it's getting better, today and tomorrow prevents something we do in Rumi I Aquathlon Rumia a May 3 start in Sztum 10km hilly route spicy ... things will happen:)

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running - the number of jubilee;)

... remember how I got an sms from a friend, that he appeared to have this number in EMPIK, then lived in Danzig and after training, I jumped out of the tub, I boarded the tram and went to Gdansk Glowny after GEAR ... I bought probably 3 or 4 copies at once;) I did not think so I will be exposed on the cover;) In general, as Mark Tronina phoned me with the proposal in plenary, not too liked the idea, but at this point, I think it was worth it to wade in the water for almost two days. It was June and the water in the Gulf was really cold, in spite of the beautiful sunny weather. People walking on the beach staring at me and Adam, who did foty (over 200) as the mad ...

... June 2007, 67kg:) those were the days ...

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Little Fun Race (MZB)

Today in the plan along with Iwona we had a short and dynamic training, ie Fun little speed. This training was intended to 'vented' lungs, and circulation of wiping up a little bit bigger than the marathon or półmaratońskich speeds. I do not remember the last time in total ran these workouts, but it's time to turn them back in the training plan. Enough stamping and free running, before the fall marathon I earn a decent supply of speed:)

training course we ran in the black by the end of the light ciuszkach papciach training and on the legs, or startówkach. Of course, the way was the speed limit;) so you can not be too much to disperse;) Training consisted of five series with the gap in my 2 minute au Iwona 3 minutes. One series consisted of four sections, bieganych in the following order: 100m - 300m - 200m - 400m, the interval between sections were as much time as the last episode, maybe a bit complicated, but actually very easy.

Iwona had to run each "hundred" in the area and I was 25 seconds after 20 seconds, how it came out ... surprisingly well, although we had both put a lot of energy in this training, but I'm very pleased. Individual episodes
went like this:
first 20 "/ 20" - 62 "/ 62" - 39 "/ 39" - 74 "/ 2 '
second 17" / 17 "- 59" / 59 "- 39" / 39 "- 74" / 2'
3. 18 "/ 18" - 56 "/ 56" - 38 "/ 38" - 75 "/ 2 '

4th 17" / 17 "- 57" / 57 "- 38" / 38 "- 73" / 2 '

5th 18 "/ 18" - 57 "/ 57" - 38 "/ 38" - 72 "/ 2 '
came out a tad too fast, but I do not have wyczutych speed, being quite pretty, super-muscular, respiratory and revelation, speed- also OK:)

It was a good good and successful practice, I hope that I can still screw speed such as 6-8 years ago when I ran 20 x 200m after 30 "and the last in the 26 ':) I'm even more curious about how it all will work out at an angle to the Drought triathlonowego training, which began yesterday ... After 4 weeks, did not swim jumped into the water and without any hesitation sailed, of course, with interruptions, 2000m:) I need to concentrate on swimming, cycling science and a = strength and a delicate running at all this I have very little time ... Well, fortunately, in terms of efficiency it was good and it goes on "in plus":)

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Gdynia lecture on prevention and not only ...

On Wednesday, in Gdynia BIEGOSFERZE, held a series of consecutive lectures on cross-country themes. The main point of the meeting was a lecture by prof. Ratkowskiego Wojciech, Polish Champion in the marathon with Debno 1984 (2:12:49 PB) on training during the spring.

Ratkowski Professor, he was my lecturer at AWFiS in Gdansk, a reviewer of my thesis as well as the coach who led me to debut marathon in 2002.

meeting began with an invitation to II Charity Run and March "Angel Wing" which is the main organizer Monica Wirkus, one of the best long distance runners from Wejherowo and I, on behalf of Monica also cordially invited to this event .

After a Monica, took the microphone Ratkowski coach, who led a long and very interesting lecture, which is a large handful of novice runners gave much food for thought. During a short debate, once again it is possible to confirm the belief that many of us are running too fast in training, which then translates into a lack of form, injuries and lack of satisfaction in competition with the result. As one example, an excess, that one of the runners in the 10km PB ~ 41 '(4'06 / km) tempowy training performed at speeds of ~ 3'45-50 / km ... This way I biegałbym training eg 3km - 2km - less than 1km 3 '/ km ...

After the lecture, the trainer, a short discussion took over the microphone and briefly presented the statistics of transmission of Gdynia in the years 2005 - 2010

and the most important information on the topics cross-country events, min. touchy subject kits, registration, what enters into its composition. Become aware that many runners, as the massive costs of organizing such a course and how many things, even mundane, do not realize.

min.spraw events relating to insurance, logistics, transportation, costs related to technical support, secretarial, IT support, timing and the hire of safety barriers or the production of medals and race numbers or T-shirts with printed at a cost of purchase of safety pins or the preparation of plans of changes in road traffic, detours, set of characters not to mention ... is this really a lot. The meeting ended after an hour in 1922, which lasted nearly 3 hours, which perfectly illustrates that such lectures and talks are very much needed and are a valuable source of information for runners and those practicing other sports.
The date subsequent meetings, you can learn from www.akademiabiegania.pl to which I invite you.

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have to start training ... Drought just around the corner ...

Vienna and at Vienna, is not what this chapter has ended so it's time to write a new Fri "Drought." Resume swimming tomorrow, at 6:30 in the morning I report to the water and I plan on a small massacre of endurance, I do not think it wise and reasonable, but no well, Drought just around the corner ... :) In any event, priority will be water and the bike now which eventually ordered the pedals and shoes, so how come I turned the machine and ride on the highway. There is nothing to wait and to cherish it, you have to take the hard work, because time really is very little. Wydolnościowo quietly going to manage with work for the marathon, which went through painlessly oxy I'm used to a long effort, in the water I can handle it like I swam longer distances long, so the key will lay in two wheels, but I believe that it also locks. In addition to physical preparation and even a role play will be very important nutrition. At the marathon is played, the drought I have a plan that figured out, but I have no idea where many sub-clans of gels on the bike:) need to eat something after all. Of course, in the meantime, I intend to start a few times on the street, on May 3 in Dried 10km, 22 May Kępinie also dyszkę, but here I want to do what a bookmark ... wait-- we'll see:)

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...

Verva ... and the all clear!

afraid ... this is our last ...

Ready 2 Fight!

it!

the pictures show that it was sunny, no clouds and I really was very warm, so if you look at it, that in Poland, 99.9% of training and up to 100% were carried out in the cold, windy and for several months in the snow-ice conditions, the body does not have when I get used to it and adapt, a little trick thermoregulation;) which unfortunately does not go well, but no well ... this is hard, you need to do their own thing;)

after the race with Krzysiek

with his wife, Iwona ran 1:45:23 PB!

three Drombo;)

to Monica, with whom we stayed,
by the way I cordially invite you to www.naturalpower.pl

expired so here's an express trip to Vienna for a marathon:)

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From this point I would like to thank those who helped me prepare for both marathon in terms of equipment, supplements and theoretical knowledge and assistance:

* Company BORTEX and BORTEXSPORT , or Sylwkowi Michael Borkowski and Borkowski, who made sure I had it in the run and was provided with adequate supplements , necessary training

* Maciek Czaji of RunCentre.pl , who provided me with clothes compressible CEP

* Conrad Wilandowi of BIOVICO , distributor Lyprinol Sport

Netterowi * Peter, for helping to support the athletic training