Moni okondedwa owerenga!
Pa Meyi 3, 2015, Volgograd International Marathon ichitika ku Volgograd. Ndipo nditenga nawo gawo chaka chachiwiri motsatizana.
Chaka chatha ndidathamanga 42 km 195 metres koyamba m'moyo wanga. Ndipo chaka chino ndidaganiza zobwereza mpikisano, kukonza zotsatirapo zake.
Chaka chapitacho, mpikisano udanditengera maola 3 ndi mphindi 18. Izi, ndizachidziwikire, pang'onopang'ono. Koma pa marathon yoyamba zili bwino. Chaka chino ndikufuna kuthamanga marathon a maola atatu.
Mwambiri, marathon kwa ambiri ndiwosatheka. Komabe, sichoncho. Ngati mukukonzekera bwino, ambiri adzatha kuthana ndi mtunda uwu.
Chifukwa chake ndidaganiza kuti ndilemba malipoti ochepa pokhudzana ndi maphunziro anga komanso zakudya zopatsa thanzi pokonzekera mpikisano. Ndipo, ndikhulupilira kuti muwapeza othandiza. Ndipo pambuyo pa mpikisano wothamanga ndidzalemba ngati ndakwanitsa kuthana ndi 42 km yomwe ndimayikonda pasanathe maola atatu.
Kotero. Pakadali pano, mu Marichi, ndidathamanga pafupifupi 350 km. Mwa awa, kuwoloka pang'onopang'ono kuli ndi mkazi wake, amenenso akukonzekera marathon. Ndi ma tempo ochepa okha, komanso maphunziro a 3-4 pabwaloli.
Chifukwa chake, ndikuyandikira gawo lomaliza la kukonzekera ndi katundu wochepa. Mawa, Lamlungu, Epulo 5, ndikufuna kuthamanga makilomita 30 pa liwiro lomwe ndikufuna kupambana mpikisano wothamanga. Izi makumi atatu ndizofunikira kwambiri. Ndipo muyenera kuyendetsa pafupifupi mwezi umodzi marathon isanakwane. Sabata yatha ndidathamanga kale 30 km, koma ndi mkazi wanga pa liwiro lake. Chifukwa chake, tsopano ndiyenera kuthana ndi mtunda womwewo ndi liwiro langa.
Kuphatikiza apo, ndikuyamba kudya zakudya zoyenera musanathamange. Ndizosiyana kwambiri ndi zakudya zowonda.
Chofunika chake chimakhala chakuti gawo lalikulu la glycogen limapezeka mthupi. Chifukwa chake, ndikofunikira kudya chakudya chochuluka. Kuphatikiza apo, mapuloteni amafunikira kukonza minofu ndikulimbikitsa kuwonongeka kwamafuta mukamathamanga.
Mwambiri, nthawi ndi nthawi ndidzalemba malipoti okhudzana ndi kukonzekera mpikisano wanga wachiwiri. Izi zimagwiranso ntchito pamaphunziro. Ndipo chakudya, ndi machitidwe azisangalalo.
Chifukwa chake, khalani tcheru ku blog. Ngati muli ndi mafunso, kapena mosinthanitsa, mutha kupereka malingaliro, kenako lembani mu ndemanga. Ndikhala wokondwa kwambiri.
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