{"id":19484,"date":"2012-01-17T18:00:13","date_gmt":"2012-01-17T17:00:13","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=19484"},"modified":"2012-01-17T00:07:59","modified_gmt":"2012-01-16T23:07:59","slug":"les-chroniques-sableuses-3-run-and-drugs-and-rockn-roll","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/les-chroniques-sableuses-3-run-and-drugs-and-rockn-roll-19484.html","title":{"rendered":"Les Chroniques Sableuses: #3 Run and Drugs and Rock’n Roll!"},"content":{"rendered":"

Les Chroniques Sableuses: #3 \u00a0Run and Drugs and Rock’n Roll!<\/strong><\/p>\n

 <\/p>\n

\"\"<\/a>S-12\/16 Janvier, 2 \u00e8me semaine! Le rythme de la pr\u00e9paration physique est lanc\u00e9. Ma t\u00eate et surtout mes jambes, d\u00e8s le lundi, sont pr\u00eates au programme hebdomadaire qui enchaine les s\u00e9ances de v\u00e9lo (3x \/semaine), CAP (4 sorties\/semaine) gainage et abdos (5 s\u00e9ances\/semaine). Il n’y a pas vraiment de jour pour souffler m\u00eame si je n’ai pas encore eu le courage de mettre le maillot de bain et les lunettes de piscine pour une s\u00e9ance programm\u00e9e le lundi. Cette semaine m’a par contre vu r\u00e9aliser la 4\u00e8me sortie de CAP hebdomadaire, en l\u2019occurrence samedi matin \u00e0 l’aube (7h00 donc en r\u00e9alit\u00e9, de nuit), avec 50′ en ville pour une distance de 7,7Km.<\/p>\n

Autre nouveaut\u00e9, toutes mes sorties de CAP se sont faites en musique. Effet placebo ou pas, reste que les r\u00e9sultats ont sensiblement \u00e9t\u00e9 am\u00e9lior\u00e9s. A titre d’exemple, j’ai gagn\u00e9 11 mn sur le parcours \u00abnature\u00bb du mardi (54′ au lieu d’1h05) et j’ai enfin boucl\u00e9 les 4 tours du circuit \u00e0 M\u00e9ons avec cerise sur la g\u00e2teau, un temps de moins d’1H00 (58’40)! La musique m’a sans conteste possible, bien boost\u00e9! J’ai d’ailleurs commenc\u00e9 \u00e0 r\u00e9fl\u00e9chir \u00e0 la play list pour le MDS. Mon id\u00e9e \u00e9tant de l’utiliser sur les fins d’\u00e9tapes (dernier CP-Arriv\u00e9e) et durant la nuit sur la longue. Il va falloir aussi g\u00e9rer l’autonomie du Ipod…<\/p>\n

Dans un autre ordre d’id\u00e9e, mais qui reste essentiel pour une bonne pr\u00e9paration, l’hygi\u00e8ne alimentaire. Mon \u00abr\u00e9gime\u00bb post f\u00eates a d\u00e9j\u00e0 2 semaines au compteur, tout comme ma cure de Spiruline et de vitamines et m\u00eame si mon fils persiste \u00e0 croire que je me dope, reste que les bienfaits de cette alimentation compl\u00e9mentaire commencent \u00e0 porter leur fruits. Bref, cette semaine j’ai trouv\u00e9 les 3 bases de ma pr\u00e9paration: Run and Drugs and Rock’n Roll. C’est une variante du c\u00e9l\u00e8bre morceau de Ian Dury, mais rien ne m’emp\u00eache de rajouter les s\u00e9ances manquantes \u00a0dans mon programme..:-)<\/p>\n

\"\"<\/a>Sinon ma sortie \u00ablongue\u00bb du dimanche est enfin devenu r\u00e9ellement longue avec 2h20 de parcours trail (985 m de D+ et 21,16 Km). Une sortie avec le Waterpack Raidlight et la poche \u00e0 eau, ce qui m’a permis de m’hydrater bien r\u00e9guli\u00e8rement avec 1,5L de m\u00e9lange eau + Hydraminov (35g). Hydraminov (menthe ou neutre) est un produit de chez Effinov que j’utilise depuis plus d’1 an et qui au m\u00eame titre que Mulebar pour les gels et les barres \u00e9nerg\u00e9tiques, ne me procure pas d’effet raz le bol m\u00eame apr\u00e8s plusieurs heures ou jours de course (MDS 2011). La conception et la fabrication par un nutritionniste reconnu, la qualit\u00e9 et l’origine (bio) des ingr\u00e9dients sont, au del\u00e0 du go\u00fbt et de l’apport d’\u00e9nergie dans mon hydratation, des \u00e9l\u00e9ments rassurants pour la sant\u00e9.<\/p>\n

J’ai utilis\u00e9 le \u00abcorsaire\u00bb (sous le genou) Skin A 400 lors des 4 sorties de la semaine et cela m’a confort\u00e9 dans mon choix d’utiliser le cuissard Skin A400 lors du MDS. Je n’ai ressenti aucune douleur aux cuisses durant les s\u00e9ances, ni m\u00eame lors de la descente finale (plut\u00f4t technique) lors de la sortie longue apr\u00e8s plus de 2h00 de course. La protection contre le froid (tr\u00e8s vif) au niveau du genou, combin\u00e9 \u00e0 l’effet de compression au niveau des cuisses, le tout dans un produit tr\u00e8s confortable et tr\u00e8s l\u00e9ger font que pour cet \u00e9l\u00e9ment de ma tenue, le choix est quasi ent\u00e9rin\u00e9. Je ne sais m\u00eame pas si je ne prendrais pas le corsaire afin de prot\u00e9ger mes vieux genoux…? J’ai aussi commenc\u00e9 ma r\u00e9flexion au niveau du sac. Pour l’instant je suis tr\u00e8s chaud sur le Raidlight Olmo 20l auquel je rajouterais une pochette, type banane. Sa l\u00e9g\u00e8ret\u00e9, son confort me tentent beaucoup m\u00eame s’il faut que je me limite \u00e0 7 kg de transport. Mais le l\u00e9gendaire Raidlight Evolution 2 20+4L avec la partie avant (que j’ai utilis\u00e9 en 2011 comme 80% des participants au MDS) n’a pas dit son dernier mot! Affaire \u00e0 suivre et qui m\u00e9rite une chronique \u00e0 elle seule.<\/p>\n

Bilan de la semaine: 47,46 km (D+ 1913m)\/ 4h50 en CAP. 1h30 de v\u00e9lo appartement. 34 km (force 7\/8). 4×15′ Gainage\/Abdos<\/em><\/p>\n

\"\"<\/a><\/p>\n

 <\/p>\n

Il y a des jours ou les r\u00eaves les plus fous semblent r\u00e9alisables, \u00e0 condition de les tenter!<\/p>\n

 <\/p>\n

 <\/p>\n

Frank\/ Dossard 201<\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

Les Chroniques Sableuses: #3 \u00a0Run and Drugs and Rock’n Roll!   S-12\/16 Janvier, 2 \u00e8me semaine! Le rythme de la pr\u00e9paration physique est lanc\u00e9. Ma t\u00eate et surtout mes jambes, d\u00e8s le lundi, sont pr\u00eates au programme hebdomadaire qui enchaine les s\u00e9ances de v\u00e9lo (3x \/semaine), CAP (4 sorties\/semaine) gainage et abdos (5 s\u00e9ances\/semaine). Il […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[29,1149],"yoast_head":"\nLes Chroniques Sableuses: #3 Run and Drugs and Rock'n Roll!<\/title>\n<meta name=\"description\" content=\"Les Chroniques Sableuses: #3 \u00a0Run and Drugs and Rock'n Roll!   S-12\/16 Janvier, 2 \u00e8me semaine! Le rythme de la pr\u00e9paration physique est lanc\u00e9. Ma\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.wanarun.net\/blog\/les-chroniques-sableuses-3-run-and-drugs-and-rockn-roll-19484.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Les Chroniques Sableuses: #3 Run and Drugs and Rock'n Roll!\" \/>\n<meta property=\"og:description\" content=\"Les Chroniques Sableuses: #3 \u00a0Run and Drugs and Rock'n Roll!   S-12\/16 Janvier, 2 \u00e8me semaine! Le rythme de la pr\u00e9paration physique est lanc\u00e9. 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