{"id":4141,"date":"2010-02-24T18:00:31","date_gmt":"2010-02-24T17:00:31","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=4141"},"modified":"2018-10-15T05:24:02","modified_gmt":"2018-10-15T04:24:02","slug":"marathon-ac-saison-1-news-de-la-semaine","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/marathon-ac-saison-1-news-de-la-semaine-4141.html","title":{"rendered":"Marathon Ac’ Saison 1 News de la semaine"},"content":{"rendered":"

Honneur \u00e0 Vincent<\/strong> cette semaine. Aux sports d’hiver, il a r\u00e9ussi malgr\u00e9 tout \u00e0 courir et pas qu’un peu ! Semaine plaisir : sorties en endurance en profitant au maximum du paysage : une premi\u00e8re de 10,37 km, une seconde de 10,85 km et enfin une troisi\u00e8me de 11,21km (les deux derni\u00e8res se sont courues essentiellement sur la neige, le long d’une piste de ski de fond). La quatri\u00e8me de 1h30, et toujours en endurance, a \u00e9t\u00e9 faite dimanche, \u00e0 la maison, en longeant, entre autres, le canal (c’est beaucoup moins vallonn\u00e9 que la Haute-Savoie) : 18 km. Bilan de cette 3\u00e8me semaine : 50,43 km.<\/p>\n

Fred <\/strong>continue avec application son plan Bruno Heubi. Une bonne semaine 2 : VMA<\/a> le lundi (5×250+6×200+5×150), EF le mardi (1h \u00e0 70% VMA), EMA le vendredi (3×15 minutes \u00e0 80% de VMA) et SL le dimanche (2h05 dont 2×20 minutes \u00e0 allure<\/a> marathon).<\/p>\n

Sur ce, il a encha\u00een\u00e9 imm\u00e9diatement et sans coup f\u00e9rir sur sa \u00ab\u00a0semaine de la mort\u00a0\u00bb. 4 s\u00e9ances en 4 jours, la premi\u00e8re – VMA of course -, le lundi, d\u00e8s le lendemain de la SL, ensuite ce sera dans l’ordre EF, EMA et SL 2h10.\u00a0Puis ski de fond \u00e0 donf (skating) pendant sa semaine 4 dite de \u00ab\u00a0r\u00e9cup\u00a0\u00bb dans le plan – \u00e7a tombe bien ! et … Semi de Paris le lendemain de son retour avec des kilom\u00e8tres de ski de fond et de bagnole dans les jambes\u00a0… Ca va donner \ud83d\ude42<\/p>\n

Semaine classique de Jip\u00e9 <\/strong>: \u00ab\u00a0Une semaine sans surprise ni rebondissement, je commence \u00e0 bien assimiler le kilom\u00e9trage. Les premiers temps du plan me faisaient mal aux jambes et plus pr\u00e9cis\u00e9ment aux mollets. Voil\u00e0 donc ma semaine \u00e0 la loupe : Mardi : footing de 1h 15. Mercredi : VMA, 8 x 800m en 2\u2019 55\u2019\u2019. Jeudi : footing de 55\u2019. Samedi : VMA, 2 x 2000m en 8\u2019 36\u2019. Dimanche : sortie longue de 1h 41\u2019. Beaucoup d\u2019aisance dans la sortie longue, les kilom\u00e8tres sont aval\u00e9s sans soucis, j\u2019arrive m\u00eame \u00e0 mener par moments le peloton. C\u2019est rassurant, j\u2019ai h\u00e2te d\u2019\u00eatre au semi de Paris, pour voir si je suis sur la bonne voie !\u00a0\u00bb.<\/p>\n

Et Aur\u00e9lie,<\/strong> toujours aussi lyrique … \u00ab\u00a0Une semaine marqu\u00e9e par un torticolis tr\u00e8s invalidant, souvenir de la Course de la Saint Valentin et qui s’est durablement install\u00e9 puis s’est \u00e9tendu \u00e0 l’\u00e9paule. Rien de grave (un spasme musculaire enquiquinant mais qui m’a oblig\u00e9e \u00e0 adapter mes entra\u00eenements).<\/p>\n

mercredi 17 f\u00e9vrier : impossible de courir sur une surface dure et encore moins de baisser la t\u00eate pour regarder le sol : je me rabats sur mon tapis roulant pour une s\u00e9ance au seuil. 30′ endurance 70% fcm + 10′ 85%fcm + 15 minutes endurance (total : 9 km) Conclusion : pour travailler les allures, le tapis roulant c’est terrible ! Pas moyen de ralentir d’un iota … S\u00e9ance tr\u00e8s efficace alors que je pensais juste pr\u00e9server l’essentiel avec cette \u00e9paule bloqu\u00e9e… (je fais aussi attention \u00e0 ma foul\u00e9e en essayant d’attaquer sur l’avant pied et non le talon)<\/p>\n

Vendredi : toujours le tapis sur injonction du kin\u00e9 : 75 % fcm durant une heure en continuant \u00e0 travailler les foul\u00e9es. (total 10 km)<\/p>\n

Samedi : A moi le grand air !! 10 ‘ \u00e0 75 % fcm + 8 x [2′ \u00e0 95 % fcm avec r\u00e9cup 1’ endurance] puis 10 ‘ endurance + retour au calme. (total 12km)
\nUne s\u00e9ance difficile mais qui s’est tr\u00e8s bien pass\u00e9e je continue \u00e0 corriger ma foul\u00e9e et essayer d’arr\u00eater de talonner : j’ai les mollets qui tirent !!<\/p>\n

Dimanche : une cr\u00e8ve carabin\u00e9e et des courbatures au mollets (ah… les changements de foul\u00e9es…) me font craindre de devoir me passer de la sortie longue. Finalement, shoot\u00e9e par les antalgiques et les mollets chauff\u00e9s \u00e0 l’arnica, je file dans Paris pour 1 heure 36 endurance \u00e0 70 – 75 % fcm pour 15,65 km que j’ai finis compl\u00e9tement \u00e9puis\u00e9e et la t\u00eate plus lourde qu’une past\u00e8que… Durant cette s\u00e9ance, pas question de travailler les foul\u00e9es, je n’ai pas d’autre dessein que de rentrer chez moi sans trop de casse, en croisant les doigts pour que la cr\u00e8ve me quitte au plus vite… \u00ab\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

Honneur \u00e0 Vincent cette semaine. Aux sports d’hiver, il a r\u00e9ussi malgr\u00e9 tout \u00e0 courir et pas qu’un peu ! Semaine plaisir : sorties en endurance en profitant au maximum du paysage : une premi\u00e8re de 10,37 km, une seconde de 10,85 km et enfin une troisi\u00e8me de 11,21km (les deux derni\u00e8res se sont courues […]<\/p>\n","protected":false},"author":21,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[126,135,7,16],"tags":[30,281,219,163,9826,29,414,104,96,459,406,63,32,192,212,157,9828],"yoast_head":"\nMarathon Ac' Saison 1 News de la semaine<\/title>\n<meta name=\"description\" content=\"Honneur \u00e0 Vincent cette semaine. Aux sports d'hiver, il a r\u00e9ussi malgr\u00e9 tout \u00e0 courir et pas qu'un peu ! 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