Monthly summary – November

Earlier this month I developed a plan of goals for 2016. They are ambitious, and only after the first test runs in December (I plan a 10 km and half-marathon test) will I see how realistic they are. A month passed on the struggle to return to shape after off season recovery, slowly get back to training and rebuilding shape, so as to use the winter time properly and work over strength.

MONTH IN NUMBERS

In November I covered the distance of 219 km, and burned a total of 11 thous. calories through sports. In the pictures below, specific activities were makred accordingly : crossfit and strength trainings, bicycle and running. There were only 11 running trainings due to iliopsoas muscle strain that occured during first run after off season recovery. It seems I wanted to get back on track too eraly.

  Distance: 219 km  /  Time: 26:38:02 /  Calories: 10 742 kcal

EVENTS IN NOVEMBER

This month I was supposed to slowly get back to training and start rebuilding capacity before the regular training regime in preparation for the Winter Biesczady Marathon (according to race plan for 2016). Unfortunately, during the first training iliopsoas muscle refused to cooperate and I had to pause longer. I decided to use this time constructively and rebuild muscle mass lost in the racing season due to the lots of running. I tried to ride a bike as much as possible, as well as regularly practice CrossFit and work with free weight 3 times a week.

I had the opportunity to take a take part in pedobarographic test, i.e. a feet analysis, both static and dynamic. The study shows the feet morphological structure and therefore exposes any potential possible flaws, as well as distribution of loading forces on the feet while standing and in motion. Such a study can show us the errors in the running technique or why is it that the same injuries in one place again and again.

WHAT NEXT?

Dreams of running 2000 km this year seem to be unreal unfortunately. So far I ran 1562 km and in December I’ll probably get to 1,700 km at most. Well, maybe next time …

In December I’ll work some more to regain muscle mass lost during the summer and autumn and strengthen the legs do not waste time on meaningless overloads and injuries during the next running season. Strength training in December I’ll realize 3 times a week in the following muscle pairs: chest & triceps, back & biceps. In each session there are exercises for abs and legs.

Running trainings will serve at first to lengthen running distance at low volumes but in the second half of the month I plan to introduce stronger accents and approach a 10 km test during New Year’s Eve Run. This will show what I can aim at in 2016.

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