Hello dear readers. It did not go according to plan perfectly, but there is already visible progress.
Here is the planned program:
Weekly program.
Monday: morning - many jumps uphill 12 x 400 meters after 400 meters with an easy run
Evening - slow cross 10 km
Tuesday: evening - tempo cross 15 km
Wednesday: morning - General physical training. 3 episodes
Evening - slow cross 15 km
Thursday: morning - many jumps uphill 13 x 400 meters after 400 meters with an easy run
Evening - recovery cross 15 km
Friday: morning - slow cross 20 km
Evening - 10 km pace cross
Saturday - recreation
Sunday - Morning - Interval workout 20 times 100 meters - work on basic speed and running technique.
Evening - cross 15 km slow pace
Two workouts from this program failed, namely the slow cross of 20 km on Friday. Since when I ran out to him, there was hail on the street, because of which after 10 minutes I had to run back. Therefore, I decided to make a day of rest on Friday, and on Saturday to fulfill the program of Friday. As a result, I could not run a long cross, but I did the tempo 10 km. But with a terrible time, unable to run out even from 37 minutes.
On Sunday, due to work, I could not complete the 15 km cross.
The rest of the program strictly followed.
Positive changes after 2 weeks
I feel that many leaps have made themselves felt. Firstly, a good result was on the first tempo cross of 15 km, the average speed of which was higher than the average speed of my record half marathon. Secondly, noticeable changes in running technique, when the leg is already automatically placed under itself. She does not even have to be controlled for this as before.
Already a significant part of the crosses I run with the technique of rolling from toe to heel. Although I can't stand the cross completely in this way yet. At the same time, tempo runs are still running from heel to toe.
Managed to increase the step frequency to 180-186. Although so far I only demonstrate this frequency when I control it. As soon as I stop following it, I immediately start hovering in the air and the frequency drops to 170.
Negative effects of two weeks of training.
As is often the case, I got caught up like “Martyn to the soap”. Overdid it with many jumps. There was an increase in the volume of execution of multijumps in the plan. But there is no increase in the speed of execution. At the same time, at each workout, I increased the average pace of passing the slide by 5-6 seconds. Because of which, unpleasant pains appeared in the Achilles tendons of both legs.
I understand that this happened precisely because of the weakness of the latter, since the general physical training is not yet sufficient to give them such a load. In this connection, the next week I will perform many jumps in only one workout and half of the declared amount. And on another workout, I will replace the multi-jumps with an OPP complex to strengthen the leg joints. The same goes for tempo workouts, in which pain in the Achilles tendons occurs. I will also replace them with slow crosses, after which I will perform 1-2 series of general physical training.
Conclusion on the second week
I didn’t listen to my body, although I realized that I didn’t need to increase the pace on many leaps. Unfortunately, the excitement took its toll. Deviation from the program gave pain in the Achilles tendons.
At the same time, the running technique, frequency and quality of take-off improved noticeably.
Based on all this, I leave many jumps, but at a calm pace and less volume. I begin to actively train my legs through general physical training. For now, I give slack to my legs so that a slight pain does not in any way develop into a serious one, so I exclude tempo work next week.
From experience, the legs should heal in a maximum of a week. Therefore, for now, I will massage the damaged area, use ointments and elastic bandages, and remove a lot of shock from the Achilles tendons.
The main mistake is not executing the declared program.
The best workout is Thursday's multi-jump workout. I completed it quickly, efficiently and in a large volume. I enjoyed the training.
The total mileage is 118 kilometers per week. Which is 25 less than the declared one (I will explain: in two slow crosses I ran 5 km more than the declared one, therefore, although I did not complete two crosses for 20 and 15 km, the volume is still only 25 km less). In this case, it is not critical, since the increase in volumes is not yet a priority task. I will begin to increase the volume to 160-180 km per week in 2 weeks.
P.S. When pain appears, and this happens, unfortunately, not uncommon, when you work for a result, it is better to react as quickly as possible and switch to the type of load that you spent less time with with a healthy body and that does not affect the affected area. Therefore, sometimes such sores make it possible to work out additional parameters of the body. As a result, injuries will not be knocked out of the training schedule, but at the same time they will help focus their attention on the problem and take measures that will not allow the problem to recur in the future.
