vendredi 29 mai 2009

Dernière "grosse" séance avant ma course du 6 juin


Je suis depuis le début du mois de mai, un plan pour courses de 5 à 10km. Ce plan à pour objet de me préparer à un 7km prévu le 6/06.
Étant totalement novice sur cette distance, je pense partir sur ma vitesse « 10 Km » pour éventuellement accélérer sur les deux derniers kilomètres.
Mon objectif réel ? Parvenir à imprimer un rythme supérieur à mon dernier 10k (39'55, donc 15km/h) pour éventuellement soutenir ce rythme sur d'autres distances dans un futur proche.

Je dis ça pour la énième fois, mais cette fois ci, de toute ma carrière de coureur, c'est la course que j'ai préparé le plus sérieusement ! (La prépa de mon semi de début mars doit pas être loin derrière toutefois), j'ai donc suivi ce plan en me permettant quelques ajustements, j'ai par exemple remplacé une séance de 6x4minutes par un autre 5x1000, ce que je juge plus approprié pour préparer un 7km.

Hier, jeudi 28 (soit 9 jours avant la course) j'ai effectué ma dernière « grosse » séance, un 5x1000 à 90% VMA (en poursuivant toujours la même méthode pour déterminer les vitesses d'entraînement)

Les séances de « 1000 » sont un passage obligé dans la préparation d'une course, du 5 Km jusqu'au semi. Autant dire que chaque coureur se coltinera une telle séance tôt ou tard.

Vers midi, après 20 minutes de footing je me suis donc envoyé ces 5x1000, mon plus lent a été bouclé en 3'47 et mon plus rapide (le deuxième je crois) en 3'38. J'ai observé 1min45 de récup' entre chaque 1000.

Je trouve ces séances intéressantes car elles constituent un révélateur impitoyable, inutile d'espérer accrocher un certain rythme en course si vous n'arrivez pas à le tenir sur ces séries !
C'est sur ce genre de séances que l'on se rapproche le plus des sensations de course, on a un peu de mal à choper le bon rythme en début de séance, il y a des moments ou se demande pourquoi on s'inflige tout ça, et tout se dissipe une fois la série terminée. On reprend son souffle, on marche un peu, et on repart en footing (environ 10minutes) le coeur léger, avec la sensation du devoir accompli.

Bon maintenant, la phase la plus difficile commence. Il va falloir « surcompenser » ce terme barbare désigne tout simplement l'effondrement kilométrique que vous devez vous infliger la semaine précédant une compétition, tout en gardant un aspect qualitatif (vous allez garder un chouilla de fractionné, 6 minutes à 90% FCM, 5x100m...). Tout cela pour arriver en pleine forme le jour J !



52 commentaires:

fredbros a dit…

Une séance comme je les aime ... Tu la fais sur quelle type de surface ? En club, malheureusement, on fait ça sur piste (2 tours et demi de stade) ce qui n'est pas hyper fun.
Fais-tu aussi du pyramidal (1000-2000-3000-2000-1000) ? quand tu prépares un 10 ?
Bonne chance pour ton 7. Moi j'ai un 10 ce weekend.

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J'ai la chance de faire ça sur un chemin qui forme une boucle de 1200m (balisé tout les 100m).

cet hiver j'en avais fait sur piste, et j'avais un peu plus de mal, même si c'est rapide, la sensation de "tourner en rond" est assez désagreable !
(d'ailleurs j'en cherche un sur bordeaux, vu que je vais y habiter à partir de la rentrée)

Je n'ai encore jamais fait de "pyramidal", je privilégie plutot les séances de "court" (jusqu'a 500) j'ai davantage l'impression de progresser.

A part du seuil (20 minutes a 85% FCM) je vais pas plus loin que les 1000 !

Bonne chance pour ta course !!!

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