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last "big" meeting before my race June 6

I am since the beginning of May, a plan for races of 5 to 10km. This plan aims at preparing me for a 7km scheduled for 6 / 06.
Being totally new to this distance, I think my speed based on "10 Km" eventually accelerate in the last two kilometers.
My real goal? Achieving print faster than In my last 10k ( 39'55, so 15km / h ) to possibly sustain that on other distances in the near future.

I say this for the umpteenth time, but this time in my whole racing career, is the race that I have prepared more seriously! ( The preparation of my semi early March should not be far behind, however ), so I followed this plan allowing me a few adjustments, I have such a session 6x4minutes replaced by another 5x1000, this I found it more appropriate to prepare a 7km.

Yesterday, Thursday 28 (or 9 days before the race) I did my last "big" meeting, 5x1000 a 90% VMA ( pursuing the same method to determine speed drive )

sessions "1000" are a must in the preparation a race of 5 km to the semi. Suffice to say that every rider stuck with such a meeting sooner or later.

Around noon, after 20 minutes of jogging so I sent them 5x1000, my slowest was completed in 3'47 and my fastest (the second I think) in 3'38. I watched 1min45 of Recycling 'between the 1000.

I find these sessions interesting because they are a ruthless developer, no hope of hooking a race pace if you can not hold on this series!
is on this kind of sessions that are the closest racing sensation was a little difficult to catch the right rhythm in early trading, there are times when we wondered why inflicts everything, and everything disappears once the series ended. Catch your breath, you walk a little, and we leave in jogging (about 10minutes) a light heart, feeling of accomplishment.

Okay now, the most difficult phase begins. We'll have "overcompensate" This term means simply barbaric collapse mileage that you must impose the week before a competition, while maintaining a qualitative aspect ( you keep a split of chouille, 6 minutes at 90% FCM 5x100m ...) . All this to arrive in great shape the day!

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Running music

In the world of runners, there are three kinds, those who are in music and those who do not run with music ( you know how the distinction between those who can count and those who do not know *)
Proud owner of an iPod nano first generation (Which follows me since I started in the trade) and armed with a Nike + iPod kit so I'm part of the first community. My musical
races include two exceptions:

1. I never run with headphones in your ears if I'm accompanied ( if I run with someone so much enjoy his company )
2. I never run with music race, to feel fully the feelings of the competition.

Music is part of my daily runner, even if it's a little less I started, I was unable or to run without music, as an appliance without electricity!

I'll show you today one of my favorite songs to run. These "You Know My Name" performed by Chris Cornell . This is the theme song from "Casino Royale " , the first James Bond played by Daniel Craig.

Whatever my session (footing, more or less hard drive) I always feel a certain pleasure to listen to this song, it always gives me fishing!

Good enough said, I leave you with the video clip!

Chris Cornell - You Know My Name (Casino
envoyé par melkor75 - Regardez la dernière sélection musicale.

Si comme moi vous appréciez la formule 1 , la FIA s'est servie de cette chanson pour illustrer le clip vidéo d'hommage à Michael Schumacher pour son départ en retraite.

* Citation attribuée à Oscar Wilde

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Coasts, and for what?

Les séances d'accélérations en côte sont unanimement considérées comme useful, indeed essential to prepare the rider with performance targets.

But what is it?

First, we can define the negative side session:

• This is not a work of "VMA", neither long nor short.

• The meeting of coast is not just for runners preparing for a trail or a rolling test, these sessions are not intended to turn into biped polka dot jersey.

This type of meeting is therefore not intended to replace your normal sessions split of short and long, your sessions "threshold" and is intended for all riders.

Let's go to the heart of the matter: The fundamental interest of these sessions is the development of muscle power (c e is useful to protect against muscle and joint injuries and particularly to gain strength) and improving your "style" ( placement of your pool when accelerating uphill work is the efficiency of your stride )

To work your muscle power you can also work on weight machines. But if like me you have the fitness room in horror, the meeting of coastline is the perfect remedy!

But how?

start by heating in workmanlike (about 20minutes, possible stretching, a few accelerations to put muscle on the way ...)

You need a coast. The experts recommend a side of 5-7%. It does not speak to you? Simply put it is to find a hill steep enough, but do not be too Nor (if your wake could be affected by the altitude), everything is in the compromise.
Avoid terrain too rough, you need good support on the said coast to work effectively and to avoid risking injury.
You need to find a hill with "only" 5-7% gradient, which is possible almost anywhere in France. I found some at La Rochelle (to small), city not really known for its steep terrain.

Now that you've found a hill, you can start your meeting. After a traditional heating, the typical side session consists of two to three repetitions of 5 acceleration of about 10 seconds. Between each acceleration, you get down of the hill you just swallow, and between each series scampering between 2 and 4 minutes.

regards the pace, you should not take you for Usain Bolt, though each takes about 10 seconds faster, you do not "sprint" (risk of premature fatigue or worse, injury). We must go quickly, but keep it under your foot to be able to do the entire workout at the same pace. You can have as a reference the appearance of split 30/30, even a tiny bit faster.
Finish as usual jogging endurance, shorter or longer depending on your preferences. Last

difficulty succeed in "selling" this meeting in your schedule runner. Acceleration
last about 10 seconds, which is not enough to accumulate lactic acid in large quantities.
From personal experience, I feel that these sessions do not really leave any traces.
I advise you to place this meeting in your schedule runner as you feel.
For my part, I like to do the next day a split session ( respecting this pattern: Day 1 split, day 2 session coast, day 3 rest, and I'll spare you my schedule the other day! )

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"Self-portrait of the author runner" by Haruki Murakami

I went to get my package in the mail this morning (yes, the factor was yesterday morning but I was away ... run!)
So I received this autobiographical work focuses on running.
I will share my "critical" when I'm done!
First impressions are quite good, the story seems full of self-mockery, I swallowed the first two chapters in no time.
The author, Haruki Murakami is a "size" of the international literature (p everal times tipped for the Nobel Prize for Literature! ) is his favorite fantasy.

small bet in the mouth with the back cover:

Journal, autobiographical essay, praised the runners, over confidences unpublished Haruki Murakami reveals and gives us a luminous meditation on the biped seeking Truth is man ...
April 1978, Murakami decides de vendre son club de jazz pour écrire un roman. Assis à sa table, il fume soixante cigarettes par jour et commence à prendre du poids. S'impose alors la nécessité d'une discipline et de la pratique intensive de la course à pied. Ténacité, capacité de concentration et talent : telles sont les qualités requises d'un romancier. La course à pied lui permet de cultiver sa patience, sa persévérance. Courir devient une métaphore de son travail d'écrivain. Courir est aussi un moyen de mieux se connaître, de découvrir sa véritable nature. On se met à l'épreuve de la douleur, on surmonte la souffrance. Corps et esprit sont intrinsèquement liés. Murakami court. Dix kilomètres per day, six days a week, a marathon a year. He runs up listening to rock, to a vacuum, without thinking of the finish line. Like life, the race does not draw its meaning from the inevitable end which is fixed

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Looking for inspiration

As the artist, the rider looks for inspiration and there are times, or caught in a certain euphoria, it was like eating running, running to read, watch the race on foot ....

is the perfect time to find a good movie glory of our beloved sport: What
do you think? In cinema lovers you think Forrest Gump, Marathon Man or Chariots of Fire. Normally, these three (excellent) films are classics.

But the relentless running that you are, they have one major flaw: Running is not the main subject of these films are excellent films, but they do not meet your irrepressible desire to "eat" from running in order to find a source of inspiration.
Producers are not stupid, they target a much wider audience than the fans running.


I'll tell you about two other films, dedicated to American runner Steve Prefontaine suddenly disappeared :



To make a short presentation of the man, this brave Steve is considered one of the greatest American runners of history, almost every time he ran A record fell, and with the way: The strategy of "Pre" was to lead from start to finish, in fact it did not really tactical, if not to crush his opponents miserable. He has been to coach Bill Bowerman co-founder of a brand to the point and shoe manufacturer in waffle irons in his spare time.

Like James Dean, Steve Prefontaine was killed in a traffic accident in 24 years.

personality, the talent of "Pre", his tragic end and the team he formed with shock Bowerman contributed greatly to popularize jogging in the U.S., some speak of a "boom prefontaine.
Today, thousands of riders come on pilgrimage to Eugene, Oregon, roam "the course of Pre" (his term alleged jogging) and gather in front of "the rock of Prefontaine," the accident site has become a veritable shrine for fans of "Pre" This

" boom with Prefontaine for figurehead was guided by Bowerman, who in a book simply titled "Jogging" (1967) articulated the idea that the practice of running could be a daily physical activity to reach men and women of all ages. (Previously only competitors on track addicted to this strange practice )

As the film you have a choice, since it is both, released a year apart! There are "Prefontaine " (1997) and " Without Limits " (1998). Both trace roughly the same events The difference is that "Without Limits", produced by Tom Cruise ( which had considered taking the role of Prefontaine! ) is more focused on the role of "guru" of Bowerman.
My preference goes first ( a little, the second is quite correct ), shot with a smaller budget ( "only" $ 8 million ), although I hate this Franco-French tendency to denigrate any This has a big budget.

In "Prefontaine" , Jared Leto found in the lead role and ..... Sergeant Hartman! ... Uh no sorry R. Lee Ermey in the role by Bowerman (Bowerman was a veteran of World War II, including having received a silver star ).
The characters seem convincing in their roles, the film is "tied" and all aspects of "Pre" is faithfully brought to the screen (the huge disappointment of the Olympics in Munich, the "rebel" in opposition to the American athletics federation).

short, if you can get your hands on this film (there is the DVD from € 4 on Amazon), the passion for running that you will find the account.
Ah, yes, I forgot, a board that applies to all movies in general: If you can, look into V.0 (with optional subtitles), I find that there is nothing more than a bland film doubled.

Finally, a quote from coach Bowerman:

"Basically Running IS absurd pastime year, to find meaning-If You Can In The kind of running ... chances are you CAN find absurd pastime Another Meaning in Life ... !

* Running is a hobby basically absurd, but if you can find meaning in the running, there are chances for you to find meaning in another absurd pastime, life!

Beautiful reflection right? I will try to think about when my next race when I'm on the verge of break)

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An alternative tests VMA Semi

To give the best of oneself during a race, you must follow a structured training plan.
Fortunately, these plans abound in magazines and online, but must still be able to implement them.
Most express the paces as% heart rate or% of VMA. When it comes
% of maximum heart rate, it suffices to know that FCM (calculated theoretically or in a test) and of course have a "cardio".
Previously, I followed training plans based on % values of heart rate, but as time goes by, I hate running with a heart surrounded.

So I decided to look into the famous "VMA". The VMAs, the true golden calf of runner ( on any forum dedicated to running about 1 out of 3 looks like this: "... what VMA minutes with 10K?" , "What a VMA with a session 4x1000 facts ...." )

theoretical Reminder: The VMA or maximal aerobic speed is the speed from which you consume a maximum oxygen (you then reached your VO2 max ) And simply put, is the maximum speed you can take about 6 minutes, and more VMA yours, the higher you are likely to be a fast runner, a theoretical perspective. VMA
This can be expanded up to a certain age to 22 years according to the most pessimistic (phew I still have 4-5 months) or 24 years according to others. This does not mean that his work is of no interest to the older ones who have to stuck with the divided as everyone to maintain it! The

or down it hurt, it seems difficult to determine with precision the famous VMA. How do quality work then? How to use the plans?
Well there is a method made in the USA that is becoming increasingly popular. These are the times to determine (on 200,400,800,1000 series, ect ... ) based on your best performance the most recent. For example

this site, you enter your time on any distance, and it will give you time to do both in that split-split short length and it will even give you an estimate of time you "in the legs", for example, if like me you did 1h27min50s you're supposed to semi able to get a 39'30 on 10 terminals. (I recently did with a preparation 39'55 truncated, so the estimate should not be further from the truth)

I am currently a program to be effective on 5 and 10km (found here ) that includes short split to 100% of VMA (with series of 100.200 and 300) and split a 90% longer VMA (Some 500.800 and 1000). Suffice it to refer to the results to see my speed on a 100% fractional short VMA (the sprint workouts) and split along (the speed workouts).
All this thanks to the knowledge of a reference value another distance!
This method seems particularly effective given the vagueness of the tests and estimates of the VMAs (which can be biased upward or downward depending on the mind, envy ...)
For my part, estimates vary between 16.5 and 18!

limit the effectiveness of this method is that you have a time that reflects a real and sincere your level, he must therefore be relatively recent and it is a race or 've had the feeling of having given up on or near the distance (it will not work if you were in a catastrophic form or if you made a race for fun, while accompanying a friend slower, ect ...)