Moni okondedwa owerenga. Sizinapite monga mwa dongosolo mwangwiro, koma pali kale kale patsogolo patsogolo.
Nayi pulogalamu yomwe yakonzedwa:
Pulogalamu ya sabata iliyonse.
Lolemba: m'mawa - ambiri amalumpha okwera 12 x 400 mita pambuyo pa 400 mita ndikuthamangira kosavuta
Madzulo - pang'onopang'ono 10 km
Lachiwiri: madzulo - tempo cross 15 km
Lachitatu: m'mawa - Kuchita masewera olimbitsa thupi. 3 zigawo
Madzulo - crossing slow 15 km
Lachinayi: m'mawa - ambiri amalumphira kumtunda 13 x 400 mita pambuyo pa 400 mita ndikuthamangira kosavuta
Madzulo - cross 15 km
Lachisanu: m'mawa - mtanda wosakwiya 20 km
Madzulo - 10 km mayendedwe olowera
Loweruka - zosangalatsa
Lamlungu - M'mawa - Kulimbitsa thupi kwakanthawi 20 metres 100 - gwirani ntchito mwachangu komanso mwaluso.
Madzulo - kudutsa 15 km pang'onopang'ono
Kulimbitsa thupi kawiri kuchokera pulogalamuyi kwalephera, ndiko kuwoloka pang'onopang'ono kwa 20 km Lachisanu. Kuyambira pomwe ndidathamangira kwa iye, padali matalala pamsewu, chifukwa chake nditatha mphindi 10 ndimayenera kubwerera. Chifukwa chake, ndidaganiza zopumira tsiku Lachisanu, ndikukwaniritsa pulogalamu ya Lachisanu Loweruka. Zotsatira zake, sindinathe kuthamanga mtanda wautali, koma ndimachita tempo 10 km. Koma ndi nthawi yoyipa, osatha kutha ngakhale mphindi 37.
Lamlungu, chifukwa chogwira ntchito, sindinathe kumaliza mtanda wa 15 km.
Pulogalamu yonse idatsatira mosamalitsa.
Kusintha kwabwino patadutsa milungu iwiri
Ndikumva kuti kulumpha kwakukulu kwadzipangitsa kudzimva. Choyamba, zotsatira zake zinali pamtanda woyamba wa tempo wa 15 km, kuthamanga kwake komwe kunali kwakukulu kuposa liwiro lapakati pa mpikisano wanga wa marathon. Kachiwiri, kusintha koonekera pamachitidwe othamanga, pomwe mwendo udayikidwa kale pansi pake. Sayeneranso kuwongoleredwa chifukwa cha izi kale.
Mbali yayikulu yamtanda ndimathamanga ndi njira yoyambira kuchokera chala mpaka chidendene. Ngakhale sindingathe kuyimilira pamtanda motere. Nthawi yomweyo, kuthamanga kwa tempo kumayendabe kuyambira chidendene mpaka chala.
Inakwanitsa kuwonjezera mafupipafupi mpaka 180-186. Ngakhale pakadali pano ndimangowonetsa pafupipafupi ndikawongolera. Ndikangosiya kutsatira izi, nthawi yomweyo ndimayamba kuwuluka mlengalenga ndipo mafupipafupi amatsikira ku 170.
Zotsatira zoyipa zamasabata awiri ophunzitsidwa.
Monga zimachitikira nthawi zambiri, ndidagwidwa ngati "Martyn ku sopo". Adagonjetsa ndi kulumpha ambiri. Panali kuwonjezeka kwa kuchuluka kwa zophulika zingapo mu pulaniyo. Koma palibe kuwonjezeka kwachangu pakuphedwa. Nthawi yomweyo, nthawi iliyonse yolimbitsa thupi, ndimakulitsa mayendedwe apakati pamasekondi 5-6. Chifukwa cha ichi, zowawa zosasangalatsa zidawoneka m'matumba a Achilles amiyendo yonse.
Ndikumvetsetsa kuti izi zidachitika chifukwa cha kufooka kwawokumbiraku, popeza kuti kuchita masewera olimbitsa thupi sikokwanira kuwapatsa katundu wotere. Mokhudzana ndi izi, sabata ikubwerayi ndidzadumphadumpha kamodzi kokha ndi theka la ndalama zomwe zalengezedwa. Ndipo pa kulimbitsa thupi kwina, ndidzasintha zolumpha zingapo ndikulimbitsa thupi zolimbitsa thupi. Zomwezo zimaphatikizanso kulimbitsa thupi kwakanthawi, komwe kupweteka kwamatenda a Achilles kumachitika. Ndilowetsanso m'malo ochepa, kenako ndikachita masewera olimbitsa thupi 1-2.
Kutsiliza sabata yachiwiri
Sindinamvere thupi langa, ngakhale ndimamvetsetsa kuti sindimayenera kuwonjezera mayendedwe pamipikisano yambiri. Tsoka ilo, chisangalalocho chinawononga. Kupatuka pulogalamuyo kudapweteka ma tendon a Achilles.
Nthawi yomweyo, njira yoyendetsera, mafupipafupi ndi mtundu wazokwera zimayenda bwino kwambiri.
Kutengera zonsezi, ndimasiya zodumpha zambiri, koma modekha komanso mopepuka voliyumu. Ndiyamba kuphunzitsa mwendo wanga mwakhama. Pakadali pano, ndimachepetsa miyendo yanga kuti kupweteka pang'ono kusakhale kwakukuluko, chifukwa chake ndimasiya ntchito ya tempo sabata yamawa.
Kuchokera pazomwe adakumana nazo, miyendo imayenera kuchira pakadutsa sabata. Chifukwa chake, pakadali pano, ndisisita malo owonongeka, ndigwiritsa ntchito mafuta onunkhira komanso ma bandeji otanuka, ndikuchotsa mantha akulu pamayendedwe a Achilles.
Cholakwika chachikulu sikukutulutsa pulogalamu yomwe yalengezedwa.
Ntchito yabwino kwambiri ndiyolimbitsa thupi Lachinayi modumphadumpha. Ndimaliza msanga, moyenera komanso mwambiri. Ndinkasangalala ndi maphunzirowo.
Ma mileage onse ndi makilomita 118 pasabata. Omwe ali ochepera 25 kuposa omwe adalengezedwa (ndikufotokozera: m'mipikisano iwiri yocheperako ndidathamanga 5 km kuposa omwe adalengezedwa, chifukwa chake, ngakhale sindinamalize mitundu iwiri ya 20 ndi 15 km, voliyumu ikadali 25 km zochepa). Poterepa, izi sizofunikira, chifukwa kuwonjezeka kwa mavoliyumu sinali ntchito yofunika kwambiri. Ndiyamba kuwonjezera voliyumu mpaka 160-180 km sabata sabata ziwiri.
P.S. Pamene kupweteka kumawonekera, ndipo izi zimachitika, mwatsoka, osati kawirikawiri, mukamagwira ntchito zotsatira, ndibwino kuchitapo kanthu mwachangu ndikusinthira mtundu wamtundu womwe mudakhala nthawi yocheperako ndi thupi labwino, ndipo zomwe sizimakhudza dera lomwe lakhudzidwa. Chifukwa chake, nthawi zina zilonda zoterezi zimapangitsa kuti thupi likhale ndi magawo ena owonjezera. Zotsatira zake, kuvulala sikungachotsedwe munthawi yamaphunziro, koma nthawi yomweyo azithandizira kuyang'ana pavutoli ndikuchitapo kanthu zomwe sizingalole kuti vutolo libwererenso mtsogolo.
