{"id":410,"date":"2010-04-18T13:10:51","date_gmt":"2010-04-18T12:10:51","guid":{"rendered":"http:\/\/www.mariahelander.se\/?p=410"},"modified":"2010-04-18T13:10:51","modified_gmt":"2010-04-18T12:10:51","slug":"varambitioner","status":"publish","type":"post","link":"https:\/\/www.mariahelander.se\/?p=410","title":{"rendered":"V\u00e5rambitioner"},"content":{"rendered":"<p>Marken har kommit fram igen under sn\u00f6- och slaskt\u00e4cket. Solens mjuka str\u00e5lar torkar bort de sista drivorna s\u00e5 att den f\u00f6rsta envisa gr\u00f6nskan kan kika fram. Det \u00e4r v\u00e5r!<\/p>\n<p>Och f\u00f6rutom naturens p\u00e5nyttf\u00f6delse ser vi med v\u00e5ren pl\u00f6tsligt en annan f\u00f6r\u00e4ndring i skog och mark. Skogsv\u00e4gar och strandpromenader b\u00f6rjar befolkas med f\u00e4rgglada, svettandes och fl\u00e5sandes motion\u00e4rer, som vill f\u00e5 ordning p\u00e5 kropp och h\u00e4lsa innan sommaren. Sj\u00e4lv var jag f\u00f6r en stund sedan ute och sprang med mina vintertr\u00f6tta ben.<\/p>\n<p>Men min k\u00e4ra v\u00e4n &#8211; vad \u00e4r det med oss ambiti\u00f6sa m\u00e4n och kvinnor n\u00e4r det kommer till tr\u00e4ning? Hur kommer det sig att de flesta av oss redan den kv\u00e4llen vi best\u00e4mmer oss f\u00f6r att &#8221;Imorgon \u00e4r det dags!&#8221; &#8211; s\u00e5 s\u00e4tter vi skyh\u00f6ga f\u00f6rv\u00e4ntningar och m\u00e5l? I vintras n\u00e4r jag hade varit tr\u00e4ningspassiv under ett par m\u00e5nader efter en elak influensa, kastade jag med lust och gl\u00e4dje stor ut och sprang en mil. Det fick jag dyrt betala f\u00f6r; inflammation i en sena och konvalescent i \u00e5tta veckor.<\/p>\n<p>Inta alla \u00e4r vi beg\u00e5vade med en s\u00e5dan tr\u00e4ningskunnig och erfaren sambo, som vad jag har. Han satte h\u00e4rom dagen sig ned och skrev ned hur mycket (eller <em>lite,<\/em> som mitt \u00f6verambiti\u00f6sa jag genast t\u00e4nkte) jag f\u00e5r springa per vecka under tv\u00e5 m\u00e5nader. L\u00e5ngsamt, l\u00e5ngsamt ska jag v\u00e4nja kropp och sj\u00e4l vid l\u00f6pningen igen f\u00f6r att inte hamna i samma konvalescensf\u00e4lla igen.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-412\" title=\"orka\" src=\"https:\/\/www.mariahelander.se\/wordpress\/wp-content\/uploads\/orka1.jpg\" alt=\"orka\" width=\"241\" height=\"340\" \/><\/p>\n<p style=\"text-align: center;\">\n<p style=\"text-align: left;\">En av mina kloka klienter ber\u00e4tta f\u00f6r mig att hon \u00e4r n\u00f6jd om hon bara tar sig till gymmet och byter om n\u00e5gra g\u00e5nger i veckan den f\u00f6rsta tiden. Det \u00e4r precis s\u00e5 vi ska resonera. Inte bara din fina, kloka kropp ska v\u00e4nja sig vid ny belastning p\u00e5 leder och senor, din hj\u00e4rna ska ocks\u00e5 h\u00e4nga med. Om du precis som jag g\u00e5r ut f\u00f6r h\u00e5rt, kommer du att tr\u00f6ttna snabbt och skjuta det stora, tunga och ambiti\u00f6sa m\u00e5let framf\u00f6r dig. Dela ist\u00e4llet upp ditt m\u00e5l i etapper och g\u00e5 ut f\u00f6rsiktigt. Var n\u00f6jd med dig sj\u00e4lv och din ambition.<\/p>\n<p style=\"text-align: left;\"><strong>Var n\u00f6jd med varje litet eller stort steg du tar \u00e5t r\u00e4tt h\u00e5ll! <\/strong><\/p>\n<p style=\"text-align: left;\">Vill du ocks\u00e5 orka springa\/jogga\/lunka\/g\u00e5 en mil i sommar? L\u00e5t dig d\u00e5 inspireras av schemat jag fick gjort \u00e5t mig.<br \/>\nMitt schema ser ut s\u00e5 h\u00e4r:<\/p>\n<table style=\"border-collapse: collapse; height: 421px;\" border=\"0\" cellspacing=\"0\" cellpadding=\"0\" width=\"256\">\n<col style=\"width: 48pt;\" span=\"4\" width=\"64\"><\/col>\n<tbody>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt; width: 48pt;\" width=\"64\" height=\"20\"><\/td>\n<td style=\"width: 48pt;\" width=\"64\">Pass 1<\/td>\n<td style=\"width: 48pt;\" width=\"64\">Pass 2<\/td>\n<td style=\"width: 48pt;\" width=\"64\">Pass 3<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\"><\/td>\n<td>Intervall<\/td>\n<td>Lugnt<\/td>\n<td>Tempo<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\"><\/td>\n<td>3+3 min<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.15<\/td>\n<td>3 km<\/td>\n<td>3 km<\/td>\n<td>3 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.16<\/td>\n<td>3 km<\/td>\n<td>3 km<\/td>\n<td>3 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.17<\/td>\n<td>3 km<\/td>\n<td>3 km<\/td>\n<td>5 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.18<\/td>\n<td>3 km<\/td>\n<td>5 km<\/td>\n<td>5 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.19<\/td>\n<td>5 km<\/td>\n<td>5 km<\/td>\n<td>5 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.20<\/td>\n<td>5 km<\/td>\n<td>5 km<\/td>\n<td>5 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.21<\/td>\n<td>5 km<\/td>\n<td>5 km<\/td>\n<td>5 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.22<\/td>\n<td>5 km<\/td>\n<td>5 km<\/td>\n<td>7 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.23<\/td>\n<td>5 km<\/td>\n<td>5 km<\/td>\n<td>7 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.24<\/td>\n<td>5 km<\/td>\n<td>7 km<\/td>\n<td>7 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.25<\/td>\n<td>5 km<\/td>\n<td>5 km<\/td>\n<td>10 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.26<\/td>\n<td>5 km<\/td>\n<td>5 km<\/td>\n<td>10 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.27<\/td>\n<td>5 km<\/td>\n<td>5 km<\/td>\n<td>10 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.28<\/td>\n<td>10 km<\/td>\n<td>5 km<\/td>\n<td>10 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.29<\/td>\n<td>10 km<\/td>\n<td>5 km<\/td>\n<td>10 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.30<\/td>\n<td>10 km<\/td>\n<td>5 km<\/td>\n<td>10 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.31<\/td>\n<td>10 km<\/td>\n<td>5 km<\/td>\n<td>10 km<\/td>\n<\/tr>\n<tr style=\"height: 15pt;\" height=\"20\">\n<td style=\"height: 15pt;\" height=\"20\">v.32<\/td>\n<td>10 km<\/td>\n<td>5 km<\/td>\n<td>10 km<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n<!-- Facebook Like Button v1.9.6 BEGIN [http:\/\/blog.bottomlessinc.com] -->\n<iframe src=\"http:\/\/www.facebook.com\/plugins\/like.php?href=https%3A%2F%2Fwww.mariahelander.se%2F%3Fp%3D410&amp;layout=standard&amp;show_faces=false&amp;width=450&amp;action=like&amp;colorscheme=light\" scrolling=\"no\" frameborder=\"0\" allowTransparency=\"true\" style=\"border:none; overflow:hidden; width:450px; height: 30px; align: left; margin: 2px 0px 2px 0px\"><\/iframe>\n<!-- Facebook Like Button END -->\n","protected":false},"excerpt":{"rendered":"<p>Marken har kommit fram igen under sn\u00f6- och slaskt\u00e4cket. Solens mjuka str\u00e5lar torkar bort de sista drivorna s\u00e5 att den f\u00f6rsta envisa gr\u00f6nskan kan kika fram. Det \u00e4r v\u00e5r! Och f\u00f6rutom naturens p\u00e5nyttf\u00f6delse ser vi med v\u00e5ren pl\u00f6tsligt en annan f\u00f6r\u00e4ndring i skog och mark. Skogsv\u00e4gar och strandpromenader b\u00f6rjar befolkas med f\u00e4rgglada, svettandes och fl\u00e5sandes [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[119],"tags":[100],"class_list":["post-410","post","type-post","status-publish","format-standard","hentry","category-kropp-och-halsa","tag-traning"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=\/wp\/v2\/posts\/410","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=410"}],"version-history":[{"count":3,"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=\/wp\/v2\/posts\/410\/revisions"}],"predecessor-version":[{"id":415,"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=\/wp\/v2\/posts\/410\/revisions\/415"}],"wp:attachment":[{"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=410"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mariahelander.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}