Pomwe othamanga ambiri amasewera ku Moscow Marathon, ndimakonda kupikisana nawo mu Volgograd Half Marathon Handicap. Popeza theka la marathon linali chiyambi chofunikira kwambiri kwa ine kumapeto kwa Seputembala. Ndidathamanga ndekha. Nthawi yowonetsedwa 1.13.01. Anatenga malo achitatu panthawi ndi opunduka.
Gulu
Ndakhala ndikutenga nawo gawo pamipikisano ya Volgograd kwanthawi yayitali, chifukwa chake ndimakhala pafupi ndikudziwa zomwe ndingayembekezere kuchokera kwa omwe akukonzekera. Bungwe nthawi zonse lili pamlingo wabwino. Palibe zokhumudwitsa, koma zonse ndi zomveka, zolondola komanso zokhazikika.
Nthawi ino zonse zinali chimodzimodzi. Koma ndi zinthu zochepa zokha zosangalatsa zomwe zidawonjezedwa, zomwe zidakhudza gawo lomaliza la mpikisanowu.
Choyamba, ichi ndi chithandizo cha odzipereka. Volgograd sangatchedwe kuti ndi mzinda wothamanga. Chifukwa chake, sizinali zachizolowezi kusangalatsa komanso kuthamanga kwa othamanga kumeneko. Komabe, ndichangu kwambiri. Nthawi ino, onse ongodzipereka pamsewu wonse adachita zonse zomwe angathe kuti asangalatse othamanga, omwe mosakayikira adawonjezera mphamvu. Ndipo ngati chinyengo chomwe chimapezeka m'mitundu yambiri, koma momwe chimasinthira malingaliro ampikisano.
Chachiwiri, ndikufuna nditchule padera magulu oimba ngodya. Adathandizira kwambiri ndi nyimbo zawo pomwe akuthamanga. Mumathawa, ndipo mphamvu sizimachokera. Ndathamanga kale chaka chino pa mpikisano wina wothamanga ku Tushino, komwe oyimba ng'oma amasangalatsanso omwe akutenga nawo mbali. Ndidakonda lingaliro ili pamenepo. Ndipo nthawi ino Volgograd adaganiza zogwiritsa ntchito njirayi ndikupanga chisankho choyenera. Ndinkakonda kwambiri, osati kwa ine ndekha, komanso kwa ambiri omwe akutenga nawo mbali.
Kupanda kutero, zonse zinali, tidzanena, zokhazikika komanso zolondola. Phukusi loyambirirali linali ndi T-shirt ndi nambala. Malipirowo anali, ngati mwalembetsa panthawi, ma ruble 500 okha. Kusintha mahema, zimbudzi zaulere, zokutira zofunda kumapeto, kuti musataye kutentha, zolemba zanzeru, mphotho ya ndalama, yabwino kwambiri pagululi.
Chokhacho ndichakuti njirayo siyomwe idali yosangalatsa makamaka ndi mayendedwe khumi "akufa" a 180-degree mu theka la marathon. Izi zidachitika chifukwa chakuti kukonzanso kunapitilira gawo lina la njirayo. Chifukwa chake, malinga ndi omwe amakonza, sikunali kotheka kuchotsa kutembenuka koteroko.
Nyengo
Pafupifupi masiku awiri mpikisanowu usanachitike, titayang'ana momwe nyengo iliri, zinawonekeratu kuti kuthamanga mosavuta sikungayende. Amayembekezeredwa 9 degrees Celsius, mvula ndi mphepo pafupifupi 8 mita pamphindi. Koma nyengo inali yabwino kwa othamanga ndipo zikhalidwe zinali zabwino pamapeto pake. Kutentha mwina sikunali kotentha kwenikweni kuposa madigiri 10, koma mphepo inali yowoneka bwino, osaposa 4-5 mita pamphindikati, ndipo kunalibe mvula konse.
Titha kunena, kupatula mphepo, yomwe idawomba theka la njirayo, nyengo idadutsa.
Machenjerero. Kuyendetsa pamsewu waukulu.
Ochita masewerawa amayenera kuthana ndimiyendo isanu. Panali kukwera kamodzi kokha pamzunguli, pafupifupi mamita 60 kutalika. Mtunda wotsalawo unali kuchigwa.
Popeza zinali zopunduka, omwe adatenga nawo mbali adayamba nthawi zosiyanasiyana. Ndinayamba mgulu lomaliza, mphindi 23 kumbuyo kwa gulu la azimayi 60+. Mwambiri, pomwe ndimathamanga, nthumwi yokha ya gululi inali itagonjetsa kale bwalo loyamba.
Ndinaganiza zoyambira nthawi ya 3.30 kenako kuyang'anira, kuyendetsa, kuyenda, kapena kuchepa.
Atayamba, m'modzi mwa omwe adatenga nawo gawo adatsogolera nthawi yomweyo. Kuthamanga kwake kunali kovuta kwambiri kwa ine, kotero sindinagwire ndipo pang'onopang'ono adandithawa. Kupitilira apo, mtunda wa makilomita atatu chiyambireni, wophunzirayo wina adandipeza. Anachedwa kuyamba, kotero sanandithawe nthawi yomweyo, limodzi ndi mtsogoleriyo, koma anandigwira. Iwo anali okondedwa a mpikisanowu, kotero sindinawafikire ndikugwira ntchito momwe ndingathere.
Ndinawerenga kuti kuti muthe kuthamanga theka la marathon, chidutswa chilichonse chiyenera kuphimbidwa pafupifupi mphindi 14 masekondi 45. Bwalo loyamba linatuluka pang'onopang'ono. 14.50. Pamakilomita 5 km, ndidawonetsa nthawi ya 17.40. Anali masekondi a 10 pang'onopang'ono kuposa zomwe ndidadziuza. Chifukwa chake, pang'onopang'ono, akumva mphamvu mwa iye, adayamba kukweza mayendedwe.
Pamayendedwe a 10 km, ndinali pafupi kuyandikira kwambiri, ndikuthyola khumi pamwamba pa 35.05. Nthawi yomweyo, adapitilizabe kuthamanga liwiro limodzi.
Kumapeto kwa chilolo chachinayi ndidakwanitsa kupikisana nawo ochita nawo mpikisano wofunikira kwambiri - othamanga azaka zina, omwe adayamba ndi vuto la abale anga. Chifukwa chake, ngakhale adathamanga pang'onopang'ono, akadatha kupambana chifukwa chaulemerero womwewu.
Chifukwa chake, ndidapita kumapeto komaliza ndikulimba 3. Kusiyana kunakula kuchokera pamalo achinayi. Ndipo sindinathe kupeza yachiwiriyo.
Pa 15 km mark, nthawi yanga inali 52.20, yomwe imawonetsa kuti pang'onopang'ono ndimadutsa nthawi ya 3.30. Panatsala bwalo lomaliza, lomwe ndidaganiza zopukusa. Koma pakadali pano, chifukwa choti ndinali nditamangirira zingwe pazovala molakwika komanso momasuka, msomali wa msapato udayamba kumamatira. Omwe anali kupweteka kwabwino. Ndinayenera kuyendetsa bwalolo ndi zala zopindika kuti msomali usatuluke. Ndimaganiza kuti yagwa kwathunthu. Koma ayi, ndinayang'ana kumapeto, idasandukanso yakuda 13, osati onse. Monga zimachitika nthawi zambiri.
Chifukwa cha msomali, ndalephera kupereka zabwino zanga zonse pagulu lomaliza 100%. Koma ndinachita zonse zomwe ndingathe kwa 80-90 peresenti. Zotsatira zake, ndidamaliza ndi zotsatira 1.13.01. Ndipo mayendedwe apakati anali 3.27, yomwe ndiyokwera kwambiri kuposa momwe ndimayembekezera. Nthawi yomweyo, panalibe kutopa kwenikweni ndipo pambuyo pa mpikisano palibe chomwe chinapweteka. Zinkawoneka ngati ndangothamangitsa maphunziro.
Mwaukadaulo wogawira magulu mwanzeru. Kunapezeka kuti kunali kugawanika koyipa koyambira pang'onopang'ono komanso kumapeto. Ndinaganiza kuti zatheka kuti ndathamanga komaliza 10 km pafupifupi 34.15.
Nyengo inali yabwino. Chifukwa chake, panjira, ndidatenga galasi limodzi lokha ndikumwa kamodzi, popeza pakhosi panga panali pouma pang'ono. Sindinkafuna kumwa ndipo sindinkafunikira kumwa. Nyengo idaloleza kuti isataye nthawi ndi zakudya, osawopa "kugwira" kutaya madzi m'thupi.
Kukonzekera ndi eyeliner
Ndikufuna kunena mawu ochepa momwe ndidakonzekerera poyambira. Panalibe kukonzekera kwathunthu. Ogasiti ndidadwala, choncho ndidadziphunzitsa. Mu Seputembara, nawonso, zochitika pabanja sizinalole kuti mwezi uyambe bwinobwino. Ndinayamba kukonzekera mokwanira kuyambira Seputembara 5. Kenako ndidayamba kale kuyambitsa maphunziro a tempo, fartleks ndi intervals. Chodabwitsa ndichakuti, zotsatira za mayendedwe othamanga kwambiri ndi nthawi yayitali zinali zosangalatsa kwambiri. Mwachitsanzo, ndimachita zolimbitsa thupi kawiri, 3 km iliyonse, ndikupuma ma 800 mita. 9.34, 9.27. Kwa ine, iyi ndi nthawi yabwino kwambiri yophunzitsira, yomwe sindinawonetsepo kale. Nthawi yomweyo, ndinalibe nthawi yosinthira masewera olimbitsa thupi kawiri patsiku.
Ndikutsimikiza kuti voliyumu yomwe ndidavulaza pokonzekera mayendedwe a kilomita 100 mu Julayi idakhudzidwa. 200-205 km sabata pafupifupi mwezi wathunthu adadzimva okha.
Ndidaleredwa mwachizolowezi. Kutatsala milungu iwiri kuti ndiyambe kuchita masewera olimbitsa thupi, ndimagwiritsa ntchito magawo a 3 km. Ndipo sabata lisanayambe sindinachite zolimbitsa thupi zokha. Zowona, kutatsala masiku anayi kuti theka la marathon litheke, ndidathamanga 2 km ku 6.17, yoyamba mu 3.17 ndipo yachiwiri ku 3.00, osapanikizika kwambiri ndikukweza kugunda kwa mtima. Zomwe zidalinso zodabwitsa.
Mwambiri, kukonzekera kunakhala kosalala kwambiri. Komabe, iye anapereka chifukwa.
Zotsatira zakukonzekera ndi mpikisano
Kukhazikitsa mbiri yanu, ndipo ngakhale 2.17 mofulumira kuposa kale, nthawi zonse kumakhala zotsatira zabwino kwambiri.
Pazabwino zake, nditha kusankha njira zoyendetsera nkhaniyi. Sizingatheke kugawa mphamvu molondola komanso momveka bwino kuti, mutatsiriza mwakufuna kwanu, osapachika lilime lanu paphewa, koma kukhala ndi mphamvu zina zomwe sizingatheke chifukwa cha msomali wowonongeka.
Titha kuzindikiranso kuti pambuyo poti nyengo yayikulu yachilimwe yandithamangira, ndidadwala kwa mwezi umodzi, zomwe zidandipatsa mwayi wopumula ndikupitilira, osayambanso kulimbitsa thupi kawiri patsiku, ndimatha kutanthauzira kuchuluka kukhala kwabwino mothandizidwa ndi maphunziro opirira. Mwambiri, dongosolo lokonzekera. Choyamba, pali ntchito yogwira pamunsi, kenako maphunziro a tempo amachitika pamunsi pake, zomwe zimapereka zotsatira.
Ndinali wopusa za lacing. Sanandiyang'anire poyang'ana ngati ndalumikiza bwino kapena ayi. Ndidangoimanga, ndikuthawa. Zinandibwezera chala chamanthu chakuda ndikutha masekondi kumapeto.
Koma mwambiri, nditha kuwonjezera mpikisano wachuma changa. Ndidathamanga mokondwera kwambiri, nthawi inali yoyenera. Amamva bwino. Gulu linandisangalatsa. Ngakhale nyengo inali yabwino.
Tsopano chiyambi chotsatira ndi mpikisano ku Muchkap. Cholinga chochepa ndikusintha 2.40. Ndiyeno zikuyenda bwanji.
