Moni okondedwa owerenga. Mwezi watha, ndidayamba kukonzekera zanga lachiwiri mpikisano... Tsoka ilo, sizinatheke kukhazikitsa pulogalamuyo. Komabe, ndidakwanitsa kuchita bwino kwambiri mphindi 12. Omwe amakhalanso osangalala kwambiri. Werengani za momwe kukonzekera kunayendera, chifukwa chiyani sizinayende bwino, komanso momwe amodzi mwamasewera ovuta kwambiri ku Russia adakumbukiridwira m'nkhaniyi.
Marathon iyi inali poyambira kwa ine. Ndipo patatha chaka chimodzi, pamsewu womwewo, ndidawonetsa zotsatira zabwinoko, ndikumaswa 42 km mu maola 2 maola 37 mphindi 12 masekondi. Kuti mudziwe momwe ndidakwanitsira kukwaniritsa izi mchaka chimodzi, werengani lipoti langa pa Volgograd Marathon 2016.
Maphunziro
Momwe ndidalemba m'nkhani imodzi, ndidayamba kuchita masewera othamanga a 30 km. Ndidayenda mtunda uwu m'maola awiri ndi mphindi imodzi. Kenako kunali koyenera kugwira ntchito zingapo pabwaloli, ma tempo angapo opinduka ndikupeza voliyumu yayikulu.
Koma mndandanda wa matenda ndi kuvulala sanalole kuti akwaniritse zonse zomwe adakonzekera.
Zotsatira zake, pafupifupi ma 350 km adayendetsedwa mu Meyi. Mwa awa, mitanda itatu yokha yama tempo, m'modzi mwa iwo ndi 30 km ndi awiri mkati Makilomita 10... Ndiponso ntchito zingapo pa bwaloli. Ndinakwera mita 800 ndi 1000.
Voliyumu yonseyo idatumizidwa pamtanda wopepuka.
Kusakhazikika ndi matenda angapo. Momwemonso, kuvulala kwa bondo kutatsala milungu itatu kuti ayambe komanso kuzizira milungu iwiri mpikisano usanachitike. Bondo lidachira mwachangu, m'masiku ochepa chabe. Komabe, poyamba anali kuwopa kuthamanga tempo, kuti asadzaukitse chovulalacho. Kutatsala milungu iwiri kuti marathon ayambe, ndinadwala chimfine. Zinali zachizolowezi ndipo panali nthawi yambiri kuti ayambe kuchira. Koma za zoyipa sabata imodzi isanachitike, kuzizira kwina kudagwa. Makamaka, kupatula kutentha kwa 39, kunalibe zizindikiro zina za chimfine. Koma izi zidakhudzanso zotsatira zomaliza.
Chakudya
Kutatsala milungu iwiri kuti marathon ayambe, adayamba kudzaza thupi lonse ndi chakudya. Ndinkadya pasitala kawiri patsiku. Kuphatikiza pa pasitala, mutha kudya mpunga kapena buckwheat, komanso phala lina lililonse lokhala ndi mahydrohydrate ambiri.
Mpikisano
Mpikisano wothamanga udachitika mukutentha kwambiri. Poyambirira panali 25 mumthunzi, pofika pakati pa mpikisanowo anali atadutsa kale 30. Komabe, pang'ono mitambo kunathandiza kutchinga dzuwa ndipo kunalibe kutentha kwambiri.
Adayamba mpikisano mofulumira komanso mosavuta. Theka marathon Anagonjetsa mu ola limodzi mphindi 27. Komano panali vuto lomwe limakhala ndi chakudya.
Pakukonzekera, ndidaphunzitsa thupi langa kudya zinthu zophika ndikuyenda. Ndinkadya mkate wa ginger kapena mkate wokha. Ichi ndiye gwero lalikulu la chakudya, mphamvu yomwe idathandizira kuthamanga.
Komabe, malo operekera zakudya amangopatsa madzi, kola wokhala ndi mpweya, zidutswa za nthochi ndi chokoleti. Kupatula madzi, thupi langa silinazolowere china chilichonse. Ndinkayembekezera kuti padzakhala ma cookie ang'onoang'ono pamagawo azakudya, komanso chaka chatha, chifukwa chake sindinatenge chakudya padera. Koma kwenikweni zidakhala zosiyana.
Zotsatira zake, ndimayenera kumwa koloko komanso nthochi kuti ndikwaniritse mphamvu zanga. Mimba yanga imamwa soda molakwika. Amalumikizidwa ndi gastritis. Chifukwa chake, m'mimba pambuyo pa 26 km idayamba kupweteka. Koma kunalibe kopita, popeza panali kusankha pakati pa kupweteka m'mimba ndi kusowa mphamvu. Ndinasankha yoyamba.
Komabe, mphamvu yochokera ku kolayo sinali yokwanira, kotero pambuyo pa 35 km kulibenso mphamvu. Miyendo yanga imagwira ntchito bwino, koma sindimathanso kuthamanga. Ndi chifukwa chakumapeto kwake Makilomita 5 Ndataya pafupifupi mphindi 6.
Pofika mpikisano wotsatira, sindipanga zolakwazo ndipo ndiyamba kuzolowetsa thupi kuzipangizo zamagetsi, zomwe ndizitenga ndikuthamanga.
Pambuyo pa marathon
Ndinanyamuka pambuyo pa mpikisano wothamanga kwa pafupifupi theka la ola. Komabe, kuchira kwakukulu sikunatenge nthawi. Tsiku lotsatira ndidatha kuyendetsa mtanda wa 5km. Ndipo tsiku lotsatira ndidamaliza kulumpha ndikuthamangira mtanda wa 10 km.
Poyerekeza ndi mpikisano woyamba, miyendo itatha masiku 4 okha, zonse zinali zosiyana.
Malingaliro
Osadalira zakudya mu marathon. Kuti muzolowere thupi lanu ndi mtundu wina wa chakudya mukamathamanga, ndikuzigwiritsa ntchito nthawi ya mpikisano. Mwina mutenge nawo, kapena pemphani wina kuti apereke ndalama mukamathamanga.
Panalibe voliyumu yokwanira. Miyendo inagwira ntchito bwino. Panali kulephera kumapeto kwa mtunda. Koma osati chogwirika ngati kutaya mphamvu. Chifukwa chake kuwoloka kwa 30 km kapena kupitilira apo kuyenera kukhala kokhazikika.
Ndinkamwa pamalo aliwonse odyera, ndipo apa ndi pa 2.5 km. Yakhala lingaliro labwino kwambiri. Sindinamve ludzu kapena kutaya madzi.
Ndizoletsedwa kumwa zakumwa za kaboni mukamathamanga. Zinkawoneka ngati panali grater m'mimba yomwe imatsuka mkatikati mwa mimba.
Ndinagwiritsa ntchito chinkhupule ndi madzi. Ndinapukusa mutu wanga. Zinathandiza, koma sizothandiza kwenikweni. Kutentha kunali kwamphamvu kwambiri kotero kuti madzi adauma mphindi 1-2 zokha.
Zotsatira zake, nditathamanga 35 km pa liwiro lomwe lidasankhidwa, ndinalibe mphamvu zokwanira 5 km yomaliza. Sikunali kupirira kokwanira. Miyendo inagwira ntchito bwino.
Chachikulu kwa ine ndikuti ndidakwanitsa kuchita bwino kwambiri pa marathon ndi mphindi 12. Chaka chatha ndidatha maola 3 mphindi 18. Chifukwa chake, pali malo oti musinthe.
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