{"id":190,"date":"2013-09-15T13:29:50","date_gmt":"2013-09-15T12:29:50","guid":{"rendered":"https:\/\/chiangmai-chiangrai.net\/?page_id=190"},"modified":"2014-03-22T15:44:35","modified_gmt":"2014-03-22T14:44:35","slug":"entrainement-et-preparation","status":"publish","type":"page","link":"https:\/\/chiangmai-chiangrai.net\/?page_id=190","title":{"rendered":"Training and preparation"},"content":{"rendered":"<p>Whatever the time of the year, I run and I swim at least 2 times a week. This is not really training but rather a way to maintain a minimum physical activity. This allow me to avoid starting from scratch when I set my race planning and set the race objectives of the season.<\/p>\n<p>I got back into &#8220;real&#8221; training in July and August. I decided to increase slowly the number as the length and intensity of the sessions. The main target was to make a fundamental work and increase gradually the volume of the sessions. Slowly but steadily. I alternated running, trail running and swimming sessions\u00a0and added some little bike sessions (MTB or road). I had no specific plan, I was looking only for fun and starting a virtuous cycle of training. It was also necessary to become used to the heat and humidity in Thailand. In running the sessions ranged from 1 hour to 1 hour 30 with few sessions of intervals on track. In trail, I ran about 15km to 1000m altitude. On average the typical training week in July \/ August was: 2 road running sessions of 1h &#8211; 1h30 \/ 2 swimming sessions \/ 1 session of hiking, trail running or mountain biking. I also got back into competition and joined 4 races in 2 months: one marathon, one 50k trail race, two adventure races.<\/p>\n<p>September should have been a busy month focused on trail running competitions with three planned 50k races (among others the Trail des Aiguilles Rouges and Trail des Gli\u00e8res in the French Alps). Unfortunately I had a motorbike accident in the Thai mountains at the beginning of the month just before going to Europe. With a serious foot injury it was impossible to run for 4 weeks. I took the opportunity to rest (no other choice !) and make \u200b\u200ba few swimming and cycling sessions when my foot got better. I returned to running at the end of September with a participation in the Trail des Gli\u00e8res for a distance of 50k without any real training.<\/p>\n<p>I got back into training in October and November. It is was now time to hurry for getting back into shape quickly. There was no option for being injured again and the target was to be fully ready and not tired for the project race in the beginning of December. With the lack of training in September due to injury, the risk was important to try to catch up and finally finish burnt out when the race starts. So I decided for a smart and progressive build-up until the race. The objective was to be able to be still fresh after 40-50k running a day and keep up with several days. I did a minimum of 4 sessions per week (mixed with swimming) including at least two long trail running sessions (3h to 5h) and two road running sessions with a low pace (from 1h30 to 2h). I am convinced by short-preparation strategy (2 months); this injury was maybe a chance finally ;-) .<\/p>\n<p>Here are the details of my training sessions in October \/ November .<\/p>\n<table width=\"395\" border=\"0\" cellspacing=\"0\" cellpadding=\"0\">\n<colgroup>\n<col width=\"187\" \/>\n<col width=\"208\" \/><\/colgroup>\n<tbody>\n<tr>\n<td width=\"187\" height=\"20\">tuesday 1 october 2013<\/td>\n<td width=\"208\">RUN ROAD 1H30<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">wednesday 2 october\u00a02013<\/td>\n<td>SWIMMING\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">thursday\u00a03 october\u00a02013<\/td>\n<td>RUN ROAD\u00a0FOOTING<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">friday 4 october\u00a02013<\/td>\n<td>SWIMMING\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">saturday\u00a05 october\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">sunday 6 october\u00a02013<\/td>\n<td>RACE 50K TRAIL<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">monday\u00a07\u00a0october\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">tuesday\u00a08 october\u00a02013<\/td>\n<td>RUN ROAD\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">wednesday\u00a09 october\u00a02013<\/td>\n<td>BACK TO THAILAND<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">thursday\u00a010 october\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">friday\u00a011 october\u00a02013<\/td>\n<td>RUN ROAD\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">saturday\u00a012 october\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">sunday\u00a013 october\u00a02013<\/td>\n<td>RUN ROAD\u00a02H30<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">monday\u00a014 \u00a0 october\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">tuesday\u00a015 october\u00a02013<\/td>\n<td>SWIMMING\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">wednesday\u00a016 october\u00a02013<\/td>\n<td>RUN TRAIL 3H &#8211; 25K &amp; 1500M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">thursday\u00a017 october\u00a02013<\/td>\n<td>SWIMMING\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">friday\u00a018 october\u00a02013<\/td>\n<td>RUN TRAIL 3H &#8211; 20K &amp; 1000M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">saturday\u00a019 october\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">sunday\u00a020 october\u00a02013<\/td>\n<td>RUN ROAD\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">monday\u00a021\u00a0october\u00a02013<\/td>\n<td>RUN ROAD\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">tuesday\u00a022 october\u00a02013<\/td>\n<td>HIKING 18K &amp; 1000M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">wednesday\u00a023 october\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">thursday\u00a024 october\u00a02013<\/td>\n<td>RUN TRAIL 20K &amp; 1000M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">friday\u00a025 october\u00a02013<\/td>\n<td>SWIMMING\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">saturday\u00a026 october\u00a02013<\/td>\n<td>CAP TRAIL 24KM &amp; 900M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">sunday\u00a027 october\u00a02013<\/td>\n<td>SWIMMING\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">monday\u00a028 october\u00a02013<\/td>\n<td>RUN ROAD\u00a02H30<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">tuesday\u00a029 october\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">wednesday\u00a030 october\u00a02013<\/td>\n<td>BIKE &amp; RUN 43KM &amp; 1700M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">thursday\u00a031 october\u00a02013<\/td>\n<td>SWIMMING\u00a01H<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table width=\"395\" border=\"0\" cellspacing=\"0\" cellpadding=\"0\">\n<colgroup>\n<col width=\"186\" \/>\n<col width=\"209\" \/><\/colgroup>\n<tbody>\n<tr>\n<td width=\"186\" height=\"20\">friday\u00a01 november\u00a02013<\/td>\n<td width=\"209\">SWIMMING\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">saturday\u00a02 november\u00a02013<\/td>\n<td>RUN TRAIL 30K &amp; 1800M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">sunday\u00a03 november\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">monday\u00a04 november\u00a02013<\/td>\n<td>HIKING\u00a032K &amp; 2200M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">tuesday\u00a05 november\u00a02013<\/td>\n<td>HIKING\u00a024K &amp; 1200M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">wednesday\u00a06 november\u00a02013<\/td>\n<td>HIKING\u00a019K &amp; 1000M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">thursday\u00a07 november\u00a02013<\/td>\n<td>SWIMMING\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">friday\u00a08 november\u00a02013<\/td>\n<td>RUN ROAD\u00a01H30 \/ SWIMMING\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">saturday\u00a09 november\u00a02013<\/td>\n<td>RUN ROAD\u00a02H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">sunday\u00a010 november\u00a02013<\/td>\n<td>SWIMMING 1H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">monday\u00a011 november\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">tuesday\u00a012 november\u00a02013<\/td>\n<td>SWIMMING 1H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">wednesday\u00a013 november\u00a02013<\/td>\n<td>HIKING 17K \/ 1200M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">thursday\u00a014 november\u00a02013<\/td>\n<td>RUN ROAD\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">friday\u00a015 november\u00a02013<\/td>\n<td>RUN ROAD\u00a02H30 \/ 30K \/ 700M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">saturday\u00a016 november\u00a02013<\/td>\n<td>\u00a0SWIMMING 1H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">sunday\u00a017 november\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">monday\u00a018 november\u00a02013<\/td>\n<td>\u00a0RUN ROAD\u00a02H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">tuesday\u00a019 november\u00a02013<\/td>\n<td>\u00a0HIKING 15K \/ 850M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">wednesday\u00a020 november\u00a02013<\/td>\n<td>\u00a0HIKING 15K \/ 850M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">thursday\u00a021 november\u00a02013<\/td>\n<td>\u00a0SWIMMING 1H \/ RUN ROAD\u00a02H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">friday\u00a022 november\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">saturday\u00a023 november\u00a02013<\/td>\n<td>\u00a0RUN TRAIL 25K \/ 1500M+<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">sunday\u00a024 november\u00a02013<\/td>\n<td>\u00a0SWIMMING 1H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">monday 25 november\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">tuesday\u00a026 november\u00a02013<\/td>\n<td>\u00a0RUN ROAD\u00a01H30<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">wednesday\u00a027 november\u00a02013<\/td>\n<td>\u00a0SWIMMING 1H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">thursday 28 november\u00a02013<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td height=\"20\">friday\u00a029 november\u00a02013<\/td>\n<td>\u00a0RUN ROAD\u00a01H<\/td>\n<\/tr>\n<tr>\n<td height=\"20\">saturday 30 november 2013<\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>The last two weeks of training were dedicated to get back fresh after seven weeks of intensive training. I felt my body needed to rest as physically as psychological. After doing thousands of meters of elevation in 2 months I had stiff muscles and heavy legs. I decided not to make any ascent and run only on roads at a steady and low pace just for relaxation. I also thoroughly enjoyed Thailand and its wonderful and restorative massages. I know a great masseur, <a href=\"https:\/\/www.facebook.com\/AritatHealth?fref=ts\">Chai (Aritat Siripom soi 1)<\/a> in which I went every 2 days for a week.<\/p>\n<p>Result, I was in an optimal shape to tackle this adventure. Nothing could stop me ;-)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whatever the time of the year, I run and I swim at least 2 times a week. This is not really training but rather a way to maintain a minimum physical activity. This allow me to avoid starting from scratch when I set my race planning and set the race objectives of the season. I &#8230;<\/p>\n<p><a href=\"https:\/\/chiangmai-chiangrai.net\/?page_id=190\" class=\"more-link\">More <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":215,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-190","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Training and preparation - Chiang Mai - Chiang Rai : First Track<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/chiangmai-chiangrai.net\/?page_id=190\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Training and preparation - Chiang Mai - Chiang Rai : First Track\" \/>\n<meta property=\"og:description\" content=\"Whatever the time of the year, I run and I swim at least 2 times a week. 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This is not really training but rather a way to maintain a minimum physical activity. This allow me to avoid starting from scratch when I set my race planning and set the race objectives of the season. I ...More &rarr;","og_url":"https:\/\/chiangmai-chiangrai.net\/?page_id=190","og_site_name":"Chiang Mai - Chiang Rai : First Track","article_modified_time":"2014-03-22T14:44:35+00:00","twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/chiangmai-chiangrai.net\/?page_id=190","url":"https:\/\/chiangmai-chiangrai.net\/?page_id=190","name":"Training and preparation - Chiang Mai - Chiang Rai : First Track","isPartOf":{"@id":"https:\/\/chiangmai-chiangrai.net\/#website"},"datePublished":"2013-09-15T12:29:50+00:00","dateModified":"2014-03-22T14:44:35+00:00","breadcrumb":{"@id":"https:\/\/chiangmai-chiangrai.net\/?page_id=190#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/chiangmai-chiangrai.net\/?page_id=190"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/chiangmai-chiangrai.net\/?page_id=190#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/chiangmai-chiangrai.net\/"},{"@type":"ListItem","position":2,"name":"Training and preparation"}]},{"@type":"WebSite","@id":"https:\/\/chiangmai-chiangrai.net\/#website","url":"https:\/\/chiangmai-chiangrai.net\/","name":"Chiang Mai - Chiang Rai : First Track","description":"Open and run the 1st GR footpath in Thailand","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/chiangmai-chiangrai.net\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"}]}},"_links":{"self":[{"href":"https:\/\/chiangmai-chiangrai.net\/index.php?rest_route=\/wp\/v2\/pages\/190","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/chiangmai-chiangrai.net\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/chiangmai-chiangrai.net\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/chiangmai-chiangrai.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/chiangmai-chiangrai.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=190"}],"version-history":[{"count":0,"href":"https:\/\/chiangmai-chiangrai.net\/index.php?rest_route=\/wp\/v2\/pages\/190\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/chiangmai-chiangrai.net\/index.php?rest_route=\/wp\/v2\/pages\/215"}],"wp:attachment":[{"href":"https:\/\/chiangmai-chiangrai.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=190"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}