Monga ndidalonjezera, kuyambira lero ndimayamba kulemba pafupipafupi malipoti okhudzana ndimaphunziro anga pokonzekera marathon ndi theka la marathon.
Tsiku loyamba. Pulogalamu:
M'mawa - kulumpha kambiri (kudumpha kuchokera phazi limodzi kupita ku linzake) kukwera phirilo maulendo 10 mita 400 iliyonse pambuyo pa mita 400 ndikuthamanga mosavuta. Ntchito yayikulu yophunzitsira ntchafu zanu ndi minofu ya ng'ombe. Amakuphunzitsani kuyika phazi lanu pansi, komanso kukankhira molondola kuchokera pamwamba. Ndi mbali ya masewera olimbitsa thupi.
Madzulo - 10 km yobwezeretsa mtanda ndikuphunzitsidwa zoyambira zaukadaulo.
M'mawa. Kudumpha ambiri.
Makilomita 2.5 kuchokera kunyumba kwanga kuli malo abwino okhala ndi madigiri 5-7. Chifukwa chake, ndikudziyatsa mphindi 4 pa kilomita, ndidathamangira kuphiri ili.
Pamapu, ndinawerengera pasadakhale za 400 mita ya slide, popeza pano ziwonetsero zenizeni sizimveka.
Nthawi zoyambirira za 6 ndidazichita mosavuta. Kenako nyama yamphongo inayamba kutseka, zomwe sizinapangitse kuti zizikoka bwino, ndipo ntchafu inali yovuta kupilira nthawi iliyonse. Nthawi yakhumi ndidazichita ndichangu chonse mwachangu kuti ndigonjetse komanso kuti ndiphedwe, kuyesera kuti mchiuno ukhale wabwino kwambiri ndikukankhira kumtunda.
Mukamachita masewerawa, mwendo womwe umatsalira uyenera kukhala wowongoka. Mwendo uyenera kuyikidwa mosamalitsa pansi pake, pano pansi pa ntchafu, yomwe imapita patsogolo. Osataya mwendo wanu patali kwambiri, apo ayi zidzakhala zovuta kuyika phazi lanu pansi panu.
Nditatha kubwereza 10, ndinathamanganso nyumba ina ya 2.5 km ngati yovuta. Mtunda wonse wa makilomita 12.6, poganizira kuyenda pang'onopang'ono pakati pa rep, kutentha ndi kuzizira.
Madzulo. Wosakwiya mtanda ndi njira yothamanga.
Cholinga cha mtandawu ndikuthawa pambuyo pa masewera olimbitsa thupi m'mawa, komanso kuphunzitsa zinthu zomwe zasankhidwa zaukadaulo. Ndinaganiza zongoganizira za cadence komanso kuyika phazi.
Mphamvu yanga poyenda maulendo ataliatali ndiyotsika kwambiri. Akatswiri othamanga mtunda amathamanga ndi cadence ya 190 ndipo ngakhale 200. Kawirikawiri, masitepe 180 pamphindi amawerengedwa ngati chizindikiro. Chifukwa chake, kuthamanga kuyenera kuyendetsedwa kokha ndi sitepe m'lifupi, ndipo mafupipafupi, mosasamala kanthu za tempo, amayenera kukhalabe okwera kwambiri, osachepera 180. Kupitilira pang'ono kutheka. Mukazolowera kuthamanga pafupifupi 170 kapena kuchepera, makamaka mukamayenda pang'onopang'ono, zimakhala zovuta kwambiri kuti muwonjezere pafupipafupi. Ngakhale ndimakwanitsa kuchita zonsezi, ndimayenera kuwongolera pafupipafupi mphindi 2-3 zilizonse kuti thupi lizolowere phindu lomwe likufunika. Nthawi zambiri ndimagwiritsa ntchito metronome. Koma ndizovuta kuzimva mukayandikira galimoto, chifukwa chake ndidalemba masitepe pamasekondi 10.
Posachedwa ndidayamba kugudubuzika kuchokera kutsogolo kwa chidendene mpaka chidendene. Ndipo sindinagwiritse ntchito njira iyi. Chifukwa chake, ndidatsindikanso izi, ndikuyesera kuti ndiyike phazi mwachuma momwe ndingathere ndikuwunika mwendo pansi panga kuti pasapunthwe.
Kuthamanga kwake kunali pang'onopang'ono, 4.20 pa kilomita.
Nditaphunzira kunyumba, ndinkachita masewera olimbitsa thupi m'mimba ndi kumbuyo.
Mavoliyumu onse patsiku ndi 22.6 km.
