am after exactly a spill-free week, I went back today for the first time and I felt strange unsportsmanlike, his knees aching and muscles felt dull. No wonder, because I could not only run but could not do not sweat at all, so it was possible but a bit of stretching and light strength training and no cross training such as cycling. Was actually not too bad, because I could run my time like Prime, which was anyway a little bit in the basement. A disadvantage of the whole story is my weight, because I probably again the odd pounds packed on it. But I can not fix the war, when the sizes increase in the coming weeks. However much time I could spend a week with Finn and it was just a pleasure. He begins to crawl slowly on, has become fully awake and lautiert that it is a delight. And anyway, our small a real cheerful person. Simply beautiful!
to plan the next week:
I will make a six-week "base" period. Towards the end of this phase, I would like to have my size peak of about 140-150 km "on it". In this phase, there are hill sprints, fartlek loose with 5-10k-loads, which will increase from 30 to 120 sec, and a long and progressive two medium-long runs a week, and running hills. There are also some new elements: The gestretched daily, 3 times a week and gives strength training once a week "drills" or run-ABC. Maybe I am a little road cycling as cross training instead install running, but then I decide. Planning is always go about 4-6 weeks away and the detailed planning for a week happens in this very basis of my body reactions.
saw my week earlier planning something like this:
| | | | | | | | | |
| | Mo | Di | Mi | Do | Fr | Sa | So | WKM |
| Inhalt | Easy w. 2*8 sec hill sprint | Base | Easy | Easy w. hill sprints | Progression Run | Easy | Long Run | |
| Länge | 10 | 12 | Rest | 12 | 15 | 6 | 25 | 80 |
so wird sie in Zukunft so aussehen:
| This week: | a | Weight: | 75.0 | | | | | |
| | Mon Tues Wed | Thurs | Fri | Sat | Sun | ERM | ||
| content | Easy w. 2 * 8 sec hill sprint | Base | Easy | Easy w. hill sprints | progression Run | Easy | Long Run | |
| length | 10 | 12 | rest | 12 | 15 | 6 | 25 | 80 |
| Core | x | | | x | | x | | |
| Stretch | x | x | x | x | x | x | x | |
| Drills | | | | | | x | | |
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