Pa Meyi 1, 2016, ndidachita nawo mpikisano wa Pobeda Volgograd. Ngakhale ndendende chaka chapitacho pa mpikisano womwewo ndidawonetsa nthawi ya 3 maola 5 mphindi. Nthawi yomweyo, ndidayamba kukonzekera bwino marathon mu Novembala 2015. Chifukwa chake, m'miyezi isanu ndi umodzi yamaphunziro, ndidakulitsa zotsatira zake mu mpikisano wothamanga ndi theka la ola, ndikudumpha kuchokera pagiredi lachitatu mpaka pafupifupi woyamba. Momwe ndidathamangira marathon iyi, momwe ndidagwetsera thupi langa ndi momwe ndidadyera, ndinena m'nkhaniyi.
Chinthu chachikulu ndikukhazikitsa cholinga
Miyezi isanu ndi umodzi yapitayo, pa Novembala 4, 2015, ndidathamanga theka lothamanga ku Muchkap pa 1.16.56. Pambuyo pake, ndidazindikira kuti ndatopa ndikulemba nthawi yayitali kuthamanga, ndipo ndidadziyikira cholinga mu 2016 kuti ndiyambe kuthamanga mu 2 maola 37 mphindi, zomwe zikufanana ndi gawo loyamba mgululi. Zisanachitike, zotsatira zanga zabwino mu marathon anali maola 3 maola 05 mphindi. Ndipo adawonetsedwa pa Meyi 3, 2015 ku Volgograd Marathon.
Ndiye kuti, sinthani zotsatira zake ndi theka la ola ndikudumpha kuchokera ku grade 3 mpaka grade 1 pasanathe chaka chimodzi. Ntchitoyi ndi yokhumba, koma ndi yeniyeni.
Mpaka Novembala 4, ndidadziphunzitsa mosagwirizana. Nthawi zina ndinkathamanga pamtunda, ndikugwira ntchito ndi ophunzira anga, nthawi zina ndimagwira ntchito zolimbitsa thupi. Mu sabata amatha kuthamanga kuchokera ku 40 mpaka 90-100 km, yomwe sinali ntchito yapadera.
Pambuyo pa Novembala 4, atakambirana ndi mphunzitsi, yemwe adafotokoza momwe angapangire ndondomeko yonse yamaphunziro, adadzipangira yekha pulogalamu yophunzitsira. Ndipo adayamba kuchita 2 kawiri patsiku, kulimbitsa thupi 11 sabata iliyonse. Ponena za chiwembu chophunzitsachi, ndilemba nkhani yapadera, mu iyi ndikufuna ndikuuzeni zambiri za marathon, pomwe ndidayamba kukonzekera ndi m'mene ndimatsitsira thupi langa.
Zojambula za Marathon
Nkhani yakutsogolera koyambira nthawi zonse imakhala yovuta kwambiri. Muyenera kutsogozedwa ndikumverera kwanu ndikugawa moyenera katunduyo masabata 1-2 isanakwane kuti muyandikire poyambira, koma nthawi yomweyo kuti thupi lisapumule kwambiri.
Pali pulani yokhazikika ya eyeliner, pomwe kuchepa kwamphamvu kwamaphunziro kumachepa, ndikucheperako pang'ono pamitundu yoyambira mpaka pomwepo. Pogwiritsa ntchito njirayi, ndinayesa kubweretsa thupi langa ku marathon yoyamba mu 2016, yomwe ndidathamanga koyambirira kwa Marichi.
Kuthamanga kunawonetsa kuti zotsekemera zamtunduwu sizindiyenera konse, popeza chifukwa chakuchepa kwakukulu kwa katundu, thupi limakhala litamasuka kwambiri pofika nthawi yoyamba. Ndipo ndidaganiza zosintha mfundo ya eyeliner pa marathon yotsatira.
Pa marathon iyi, ndidapanga chowotcha motere. Kutatsala milungu 4 kuti marathon ayambe, ndidathamanga makilomita 30 pamtunda wa 3.42 pa kilomita, m'masabata atatu ndidathamanga khumi pamwamba pa 34.30. M'masabata awiri ndidayenda bwino nthawi 4 pa 3 km pamtunda wa 9.58 pa 3 km iliyonse, yomwe inali masewera olimbitsa thupi omaliza ali ndi zida zonse zisanachitike. Kenako, mkati mwa sabata, adalimbikabe mwamphamvu ndikusinthasintha kwakanthawi kothamanga, pomwe theka loyambirira lidayenda pang'onopang'ono, lachiwiri mwachangu komanso mosemphanitsa. Mwachitsanzo, ndidathamanga makilomita 6 pang'onopang'ono ndi 4.30, kenako 5 km ku 17.18. Chifukwa chake ndidakhala sabata lathunthu, kutatsala milungu iwiri kuti mpikisano wothamanga uwayendere. Nthawi yomweyo, voliyumu yoyenda idasungidwa pamlingo wa 145-150 km.
Sabata imodzi isanachitike, kwa masiku 5, ndinathamanga pafupifupi 80 km yonse, momwe kulimbitsa thupi kwake kunali kozungulira, ndikuthamanga kwa 3.40-3.45, ndiye kuthamanga kwa mpikisano womwe ukubwera.
Chifukwa cha izi, zinali zotheka kukwaniritsa ntchito yayikulu ya eyeliner - kuyandikira poyambira kupumula, komanso nthawi yomweyo kuti tisapumulitse thupi.
Zakudya zisanachitike mpikisano
Monga mwachizolowezi, kutatsala masiku 5 kuti ndiyambe, ndimayamba kugulitsa ma carbs ochedwa. Ndiye kuti, ndimangodya buckwheat, pasta, mbatata. Muthanso kudya mpunga, ngale ya ngale, oats wokutidwa.
Ankadya katatu patsiku. Nthawi yomweyo, sindinadye chilichonse chamafuta, komanso chilichonse chomwe chingayambitse mavuto am'mimba. Komanso sanadye chilichonse chatsopano.
Madzulo asanafike mpikisanowu, ndidadya mbale ya phala la buckwheat, yomwe ndidakonza mu thermos. Anatsukidwa ndi tiyi wamba wakuda ndi shuga. Ndinachitanso chimodzimodzi m'mawa. Kokha m'malo mwa tiyi, khofi.
M'mawa ndimadya maola 2.5 isanakwane. Popeza ndi momwe ndimagayira chakudya chamtundu uwu.
Mpikisano wokha. Njira, mayendedwe apakatikati.
Marathon adayamba nthawi ya 8 m'mawa. Nyengo inali yabwino. Kamphepo kakang'ono koma kozizira komanso kopanda dzuwa. Pafupifupi madigiri 14.
Volgograd Marathon idachititsanso Mpikisano wa Marathon waku Russia. Chifukwa chake, akatswiri apamwamba ampikisano waku Russia adayimirira kutsogolo.
Ndinanyamuka kumbuyo kwawo. Pofuna kuti ndisatuluke m'gululo pambuyo pake, zomwe ziziyenda pang'onopang'ono kuposa momwe ndimayendera.
Kuyambira pachiyambi pomwe, ntchito inali kupeza gulu lomwe ndithamange nalo, popeza kuthamanga marathon yokha ndikovuta. Mulimonsemo, ndibwino kuyendetsa gawo loyambirira mgulu, kuti tisunge mphamvu.
Patadutsa mphindi 500, Gulnara Vygovskaya, ngwazi yaku Russia ku 2014 adathamangira. Ndinaganiza zomuthamangira, chifukwa ndinakumbukira kuti pa mpikisano waku Russia, womwe unachitikira ku Volgograd zaka ziwiri zapitazo, adathamanga pafupifupi 2.33. Ndipo ndidaganiza kuti theka loyamba azithamanga pang'ono kuti ayambe kugunda lachiwiri.
Ndinali nditalakwitsa pang'ono. Tinathamanga chikwapu choyamba mu mphindi 15, ndiye kuti, 3.34. Kuphatikiza apo, pamlingo uwu, ndidagwira gulu lotsogozedwa ndi Gulnara maulendo ena awiri. Kenako ndidayamba kumvetsetsa kuti mayendedwe apakati a 3.35 ndiwokwera kwambiri kwa ine.
Chifukwa chake, ndidayamba kubwerera m'mbuyo pang'onopang'ono. Gawo loyamba la marathon linali pafupifupi ola limodzi ndi mphindi 16. Umenewu udalinso mwayi wanga wabwino kwambiri mu theka la marathon, lomwe ndidakhazikitsa nthawi ya mpikisano. Izi zisanachitike, munthu yemwe anali theka anali ola limodzi 1 mphindi 16 masekondi 56.
Kenako adayamba kuthamanga pang'onopang'ono, akuyang'ana kwambiri masitepe. Poganizira zoyambira mwachangu, ndinawerengera kuti kuti muthe kutuluka 2.37, muyenera kuthamanga kilomita iliyonse mozungulira 3.50. Ndinangothamanga. Miyendo inamva bwino. Panalinso kupirira kokwanira.
Ndinasunga mayendedwe, ndikudikirira makilomita 30, pomwe ndimakhala ndikugwira "khoma" mu marathoni awiri mwa anayi. Panalibe khoma nthawi ino. Panalibe khoma ngakhale patadutsa 35 km. Koma mphamvu zinali zitayamba kutha.
Zingwe ziwiri ndisanamalize, ndinayang'ana bolodi. Ndinawerengera kuchuluka komwe ndiyenera kuyendetsa zotsalira ziwiri zotsalira ndikupita kukagwira ntchito motere. Chakumapeto kwa mzere womaliza, idayamba kuda mdima pang'ono m'maso mwanga. Fizikisi, mokwanira, inali yokwanira, koma ndinayamba mantha kuti ndikathamanga kwambiri, ndingomakomoka.
Chifukwa chake, ndidathamangira kumapeto. Kutsiriza mita 200 kunagwira ntchito mpaka pazipita. Komabe, ngakhale pa boardboard sindinathe mphindi 37 - masekondi 2 sanali okwanira. Ndipo malinga ndi zomwe zanenedwa, ngakhale masekondi 12 sanali okwanira. Popeza kuti masekondi 12 mu marathon othamanga pang'onopang'ono kuposa 2.30 sanganene chilichonse, ndinali wokondwa kwambiri kuti ndinakwanitsa kukwaniritsa cholinga chomwe ndinakhazikitsa chaka chimodzi miyezi isanu ndi umodzi. Kuphatikiza apo, panali 20 "yakufa" kutembenuka ndi madigiri a 180 mtunda, pomwe iliyonse masekondi 2-4 adatayika molimba mtima. Kupatula mayendedwe osweka. Chifukwa chake, ndakhutitsidwa kwambiri ndi zotsatira zake.
Chakudya pamsewu waukulu
Panali malo awiri odyera panjira iliyonse. Bwalolo linali 4 km 200 mita. Ndinatenga bala yamagetsi ndikunyamula (ndinanyamula mthumba mwanga). Pamalo odyera adatenga madzi okha. Adandipatsa nthochi, koma ndizovuta kuti ndizidya, choncho sindimazidya pa mseu waukulu.
Adayamba kumwa kale pamwendo wachiwiri. Ndinkamwa kawirikawiri, makilomita awiri aliwonse, koma pang'ono ndi pang'ono.
Pambuyo pa 8 km ndidayamba kudya gawo limodzi mwa magawo atatu a bar, ndidaisambitsa ndimadzi pamalo operekera chakudya. Ndipo kotero pamiyendo iliyonse, ndimadya gawo limodzi mwa magawo atatu azitsulo zamagetsi. Ndidapempha mzanga kuti ayime pamsewu waukulu kilomita imodzi ndi theka malo oti ndikadye chakudya ndikundipatsa madzi mu botolo ndi mipiringidzo ndikatha. Ndikosavuta kumwa botolo kuposa kumwa galasi. Kuphatikiza apo adatsanulira madzi pamiyendo yamiyendo kutsuka mchere. Ndikosavuta kuyendetsa motere.
Anasiya kumwa mowa pamapeto pake. Bhala lomweli silinayambenso kudyedwa pamiyendo iwiri mzere womaliza usanachitike, popeza adazindikira kuti sangakhale ndi nthawi yopukusa. Ndipo sindinkafuna kutaya nthawi ndi mphamvu kutafuna ndikamachita kupuma kudzera pamphuno pokha.
Mabalawo ndiofala kwambiri (monga chithunzi). Ndidagula m'sitolo ya MAN. Bala ili pabwino ngati chakudya chochepetsa thupi. Imakhala ndi ma carbs ambiri, omwe ndiabwino pamagetsi. Imodzi imawononga ma ruble 30. Ndinali ndi zidutswa ziwiri za marathon, koma ndidagula zisanu kuti zingachitike. Ndidawayesa mayeso ndikudziwitsatu kuti thupi limayankha.
General boma
Zinayenda bwino modabwitsa. Kunalibe khoma, kunalibe zizindikiro za kutopa mwadzidzidzi. Chifukwa choyambira mwachangu, theka lachiwiri lidayenda pang'onopang'ono kuposa loyambirira. Komabe, chifukwa chakuti mu theka loyamba zinali zotheka kuthamanga kumbuyo kwa gulu lonse, ndichifukwa chake mphepo yamkuntho sinasokoneze kuthamanga, ndipo zinali zosavuta m'maganizo. M'malo mwake, kutentha kwakanthawi koyambirira sikunali kulakwitsa, chifukwa miyendo imamva bwino.
Nditamaliza, panali patatsala mphindi 15. Panali chisangalalo chonse cha omaliza maso omwe adamaliza mtundawo. Pambuyo pa mphindi 15, zinali zachilendo kale. Kupweteka pang'ono m'chiuno m'mawa mwake. Palibe zotsatira zina.
Zotsatira zomaliza, zopindulitsa
Zotsatira zake, ndidakhala wa 16 pakati pa amuna, kulingalira za mpikisano waku Russia. Iye anakhala woyamba mwa Amateurs. Zowona, panthawi yomwe adafuna kundipatsa mphoto, okonzawo anali atatha makapu ndi mphotho. Chifukwa chake, ndidangokhala ndi satifiketi. Diploma yokha ndi yomwe idapitanso kwa onse okonda akazi omwe adamaliza marathon, ndi gulu limodzi kapena awiri azaka zina za amuna.
Ndiye kuti, okonzekerawo adachita zonse kuti awonetsetse kuti Mpikisano waku Russia uchitike mulingo wabwino, koma adayiwala kuti akadali ndi akatswiri omwe nawonso amayenda mtunda wonse. Choseketsa ndichakuti amangokhala ndi makapu m'malo achitatu. Ndipo kwa woyamba ndi wachiwiri kunalibe kanthu katsalira.
Kuphatikiza apo, opambana pama satelayiti, 10 km ndi theka marathon, adapatsa monga zingafunikire - makapu, ziphaso, mphotho.
Kuphatikiza apo, zidapezeka kuti ndidakhalanso mpikisano wothamanga pakati pa anthu okhala ku Volgograd (ngakhale ineyo ndimachokera kuderalo, zinali zachilendo), ndipo poganiza kuti, mphotho iyeneranso chifukwa cha izi. Koma okonzawo sanalengezere pasadakhale yemwe ayenera kulandira, koma dikirani "kuchokera kunyanja yanyengo", malinga ngati mvula yayamba, ndipo palibe amene amafuna kupita kwawo kwa maola ena atatu ndipo aliyense anali atatopa.
Mwambiri, nuance iyi yawononga chidwi. Zinali zowonekeratu kuti adayesetsa kuyesetsa kukonzekera Mpikisano waku Russia. Kuphatikiza apo, kwa chaka chachitatu motsatizana, apereka mendulo zomwezi ndi womaliza. Tsopano ndili ndi mendulo zitatu zofananira za Volgograd marathon kumaliza, ndipo mkazi wanga ali ndi enanso awiri. Posachedwa tidzatha kupanga marathon yathu yaying'ono ya Volgograd. Izi zikusonyeza kuti sanadandaule.
Ndikhazikitsa cholinga chotsatira pambuyo pake. Pali, zachidziwikire, zokhumba kufikira CCM. Koma zotsatira za 2.28 zikuwoneka kuti ndizokwera kwambiri. Chifukwa chake, tiyenera kuganizira.
P.S. Komabe ndinali kulakwitsa za mphothoyo. Pambuyo masiku awiri wokonzekera adayimbira foni, adapepesa chifukwa chakusamvana ndikuti atumiza mphotho zonse chifukwa cha omwe akutenga nawo mbali. Zomwe zinali zabwino kwambiri.
