Das Tempotraining beginnt



Hallo liebe Lauffreunde,
in den letzten Wochen habe ich regelmäßig darauf hingewiesen, dass ab November das Tempotraining für mein Jahresziel beginnt. Der November ist nun gestartet und mit ihm mein neuer Trainingsplan. Dieser Plan hat es in sich. Der Dienstag startete mit einem Elf-Kilometer-Lauf mit einer Zielpace von 4:15 min/km - eigentlich viel zu ambitioniert für mein Ziel, zehn Kilometer in unter 42 Minuten (4:12 min/km) zu laufen. Aber ich trainiere lieber mit einem ambitionierten Trainingsplan als das Gefühl zu haben mir nicht alles abzufordern. Zugegeben, die elf Kilometer habe ich nicht in der vorgegebenen Pace geschafft. 4:26 min/km waren es im Gesamtschnitt. Das spornt mich aktuell aber bloß an, mich weiter in den Trainingsplan zu verbeißen und besser zu werden.
Mittwoch und Donnerstag durfte ich je 15 km laufen - erst in 5:30 min/km, dann in 5:00 min/km. 5:30 min/km ist meine absolute Wohlfühl-Pace, 5:00 min/km bringen mich schon ein wenig zum Schnaufen. Nach diesen drei Trainingstagen freute ich mich darüber, dass der Freitag zur Erholung frei war. Dafür erwartete mich am Sonnabend meine Lieblings-Disziplin: Intervall-Training. 7x 1.000 m in 3:55 min/km, dazwischen drei Minuten Trabpausen. Oh, das war herrlich. Zum Aufwärmen bin ich den einen Kilometer zur 400 m-Bahn gelaufen und habe dort direkt losgelegt. Da mein letztes Tempotraining schon laaange Zeit zurück liegt, war mein Gefühl für die Geschwindigkeit quasi nicht existent. Entsprechend bin ich viel zu schnell losgerannt. Es dauerte drei Intervalle, bis ich mein Tempo gefunden habe. Und die zu schnellen Intervalle zu Beginn forderten dann auch sehr bald ihren Tribut. Tja, großes Sorry an die Fussballer, die auf dem Platz gerade gebolzt haben - ich alte Dampflok war wieder schwer und laut am Schnaufen. Aber ich habe es durchgezogen, habe mich von Intervall zu Intervall weitergekämpft und alle Zeiten eingehalten. Anschließend war ich extrem erschöpft und sah noch ein wenig erschöpfter aus.
Heute habe ich dann den letzten Lauf der Woche bestritten. 20 km in 5:00 min/km. Bis auf die Tatsache, dass für meinen Geschmack im Wald viel zu viel los war, einige Leute ihre bekloppten Hunde nicht im Griff haben und meine Uhr und ich kleinere Unstimmigkeiten hatten, wie gleichmäßig ich laufe, war es ein sehr schöner Lauf.
Insgesamt blicke ich auf eine Woche mit 75,8 km zurück und bin ganz schön stolz auf mich. So viele Kilometer bin ich lange nicht mehr in einer Woche gelaufen. Seit dem 09.10. bin ich 235,21 km gelaufen - 500 km habe ich mir bis zum Jahresende vorgenommen. Im November und im Dezember darf ich noch je einen 30-km-Lauf machen. Und im Dezember möchte ich einen Zehn-Kilometer-Lauf in unter 42 Minuten schaffen. Es liegt noch einiges vor mir, aber ich habe auch schon unheimlich viel erreicht. Als Belohnung gönne ich mir jetzt selbstgemachten Apfelkuchen und ein alkoholfreies Bier. Prost und noch ein schönes Wochenende.
Sportliche Grüße
Jan und die Lauffreunde Schlusnus


Dieser Beitrag wurde am 06.11.2022 von Jan geschrieben.
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