Lapho ulungiselela noma iliphi ibanga, kubaluleke kakhulu ukuphatha kahle isikhathi sokuqala, esihlala inyanga ngaphambi komjaho. Futhi i-marathon ayikhethi kulokhu. Umongo wokulungiselela ngenyanga edlule ngaphambi komjaho ukuthi kubalulekile ukuthola ibhalansi efanelekile phakathi kwemithwalo edingekayo kanye nokwehla okubushelelezi kwamandla.
Esihlokweni sanamuhla ngifuna ukukhombisa isibonelo sohlelo olwenzelwe umgijimi we-2.42 marathon. Empeleni, bekungumjaho wokuqala womgijimi. Kodwa-ke, amasonto ama-5 ngaphambi kokuqala, umncintiswano we-marathon wanqotshwa ngo-1.16, okukhombisa okungaba khona. Sekukonke, ivolumu enhle yokuqeqesha yaqedwa ngaphambi kwengxenye yemarathon. Ngakho-ke, ngokuhola okunekhono ekuqaleni, umuntu angathembela kumphumela ohlosiwe wamahora ama-2 imizuzu engama-42.
Idatha yokufaka
Ubudala ekuqaleni kweminyaka engama-42. Isipiliyoni sokugijima iminyaka eminingana, kepha ngokuphazamiseka nokuqeqeshwa okungazinzile. Phakathi nezinyanga eziyisithupha ngaphambi kwemarathon, isilinganiso semayela ngesonto sasicishe sibe yi-100 km. Ukuqeqeshwa kwesikhawu kwenziwa ezingeni lomkhawulo we-anaerobic metabolism, izikhawu zejubane, nezikhawu ze-IPC. Kanye ngesonto, ukuhamba isikhathi eside ngamakhilomitha angama-30-35 ngemodi ye-aerobic kuyimpoqo. Esontweni, kwenziwa isikhawu esingu-2, esisodwa eside. Okunye ukugijima kancane.
Ngabona masinyane ukuntuleka okuphelele koqeqesho ngejubane lemarathon. Ngikholwa ukuthi zibaluleke kakhulu kumfundisikazi, njengoba zivumelanisa umzimba nejubane elithile futhi zisiza ukuhambisana ngokwengqondo nejubane elihlosiwe. Yebo, akubona bonke abadlali abanamandla abakwenzayo. Kepha owami umbono ukuthi idinga ukwengezwa ezinhlelweni. Ngisho kwesinye isikhathi udela uhlobo oluthile lomsebenzi wesikhawu.
Emasontweni amane ngaphambi kokuqala
Mon: Ukugijima kancane 10 km; NgoLwesibili: Yeqa ngejubane le-3,51 marathon. Eqinisweni, kwaphuma u-3.47; Wed: Ukubuyiselwa kabusha kwe-run 12 km; Thu: Ukuqeqeshwa kwesikhawu ku-ANSP. Izigaba ezi-4 zamakhilomitha ama-3 lilinye ngamamitha angama-800 okugijima. Ithagethi - ijubane 3.35. Empeleni, kwaphuma u-3.30; Ulwesihlanu: Ukubuyiselwa kokuqalisa imizuzu engama-40-50; Sub: Ukugijima isikhathi eside ngama-28 km kalula ngokukhululeka; Langa: phumula.
Njengoba kunikezwe ukuthi ijubane lemarathon lilula ukudlula ukuqeqeshwa kwezikhawu, kuleli sonto bekulayishwe umthwalo okulula kunamasonto adlule ohlelweni lomgijimi. Ngaphezu kwalokho, ukuhlolwa kwangaphambi kwemarathon bekuhlelelwe isonto elizayo. Ngakho-ke, kwakudingeka ukuthulula umzimba kancane.
Amaviki amathathu ngaphambi kokuqala
UMsombuluko: ukugijima kwe-10 km; W: Ihamba kancane nge-12 km; Wed: Ijubane leMarathon 22 km. Lawula umjaho ngaphambi komncintiswano. Igoli ngu-3.51. Eqinisweni, kwavela u-3.48, kepha umjaho wawunzima. Thu: Ukuvuselelwa kugijime u-10 km; Ulwesihlanu: Run 12 km. Kancane; Sub: Ukugijima isikhathi eside ngama-28 km. Gijima u-20 km kancane. Ngemuva kwalokho ama-5 km ngejubane eliqondiwe lemarathon, okuyi-3.50. Bese kuba yisihibe; Ilanga: Phumula.
Isonto beligxile ekuvivinyweni. Umjaho wokulawula we-pre-marathon wakudala ungama-30 km ngejubane le-marathon amasonto ama-3-4 ngaphambi kokuqala. Kulokhu, umjaho onjalo awuzange "ulingane" ohlelweni. Ngakho-ke, kwanqunywa ukuthi kwehliswe kube ngu-22 km, kepha futhi kunikezwe isonto ngokufana ngaphandle kwemithwalo yesikhawu, ngoba bekuzwakala ukuthi kukhona ukukhathala okuthile okunqwabelene ngemuva kwamasonto amakhulu adlule kanye nohhafu wemarathon. Njengoba umgijimi ngokwakhe aphawula, uhlelo belulula ngokwenani lomthwalo kunalolo abezimele ngalo ngokuzimela. Ngakho-ke, bengivame ukuzama ukugijima ngokushesha kunejubane ebelibekiwe, obekungasizi ngalutho. Ngokuphambene nalokho, okuningi akusho okungcono. Umjaho wokulawula uqedwe ngejubane elincane kunesidingo. Kepha kusetshenziswe amandla amaningi kunalokho okudingekayo.
Amaviki amabili ngaphambi kokuqala
UMsombuluko: ukugijima kwe-10 km; W: Ukugijima okuqhubekayo. 5 km kancane. Bese kuba ngu-5 km ku-3.50. bese u-4 km ku-3.35. Bese u-2 km ukuthola umoya opholile; Wed: Kancane kancane i-12 km; Thu: Ukuqeqeshwa kwesikhawu ku-ANSP. Izikhathi ezi-2 ezi-3 km ngayinye nge-1 km yokugijima. Ingxenye ngayinye ngejubane elingu-3.35; Ulwesihlanu: Ihamba kancane i-12 km; Sub: Ukuguquguquka okuguqukayo kwe-17 km. Ukushintshanisa i-1 km kancane kanye ne-1 km ngejubane elibekiwe le-marathon; Langa: phumula
Isonto elizayo liyaqala. Amandla ancipha kancane kancane. Amavolumu nawo. Ukugijima okuqhubekayo kunqunywe ngoLwesibili. Ngiyaluthanda ngempela lolu hlobo lokuqeqeshwa. Kokuzivocavoca okukodwa, ungasebenza ngejubane elihlosiwe, uqeqeshe ipharamitha edingekayo, uzizwe ukuthi umzimba usebenza kanjani ngokumelene nesizinda sokukhathala. Isibonelo, ungalingisa kanjani ukuphela kwemarathon? Ungagijimisi imarathon ekuqeqesheleni lokhu. Futhi ukusebenza okuqhubekayo kuzowenza umsebenzi ngokuphelele. Ukukhathala kuyakhula futhi ijubane liyakhula.
Cishe izinsuku eziyi-10 ngaphambi komncintiswano, cishe njalo ngihlinzeka ukuqeqeshwa kwesikhawu esingu-2x 3K ngokululama okuhle. Lokhu sekuvele kungukulayisha kwesikhawu okusekelayo. Akudingi mzamo omkhulu. Ukushintshanisa ukusebenza futhi kuhlose ukukugcina usebenza.
Isonto elilodwa ngaphambi kokuqala
Mon: Gijima u-12 km kancane; NgoLwesibili: Slow 15 km. Gijimani ama-3 km phakathi kwesiphambano ngejubane eliqondiwe lemarathon ngo-3.50; Wed: Kancane kancane i-12 km. Ngesikhathi sokuwela isiphambano, gijima kathathu ku-1 km lilinye ngokuphumula okuhle phakathi kwamasegmenti ngejubane elihlosiwe lemarathon; NgoLwesine: i-10 km ihamba kancane; Ulwesihlanu: Slow 7 km. Gijimisa u-1 km enkambweni yesiphambano ngejubane elibhekiswe emjahweni; Sat: Ukuphumula; Ilanga: MARATHON
Njengoba ukwazi ukubona, ngesonto ngaphambi kokuqala, akukho msebenzi owodwa owenziwe ngemodi ye-anaerobic. Kuphela ijubane lemarathon lifakiwe njengemithwalo esekela. Okokuqala, ukuze kuthuthukiswe umuzwa wejubane. Futhi umzimba kusukela ekuqaleni ubusebenza ngamandla afanele.
Imiphumela yemarathon
Umncintiswano wenziwa eVienna ngo-Ephreli 7, 2019. Ithrekhi iyisicaba. Umphumela wokugcina 2: 42.56. Ukuhlelwa kuhle kakhulu. Ingxenye yokuqala yemarathon ku-1: 21.24. Eyesibili ene-run-in encane ngu-1: 21.22. Empeleni, iqhinga lokusebenza ngokulingana.
Inhloso ifeziwe. Ngakho-ke i-eyeliner yomgijimi ibiqinisile.
Ngifuna ukugcizelela ukuthi lolu hlobo lwe-eyeliner luyisibonelo nje. Akuyona ibhentshimakhi. Ngaphezu kwalokho, kuya ngezimpawu zomuntu ngamunye, kungahle kungalethi izinzuzo ezifunwayo. Futhi kwezinye izimo, nika umfutho omkhulu futhi ubangele ukusebenza ngokweqile. Ngakho-ke, le ndatshana ibhalelwe izinhloso zokwaziswa kuphela. Ukuze uzijwayeze le ndlela, hlaziya ukuthi yini kulolu hlelo engakulungela nokuthi yini engafanele. Futhi ngalesi sizathu, zenzele umthwalo wemarathon.
Ukuze ukulungiselela kwakho ibanga elingamakhilomitha angama-42.2 kube nokusebenza ngempumelelo, kuyadingeka ukuthi ubambe iqhaza ohlelweni lokuqeqeshwa olwenziwe kahle. Ukuhlonipha amaholidi kaNcibijane esitolo sezinhlelo zokuqeqesha ama-40% ISIPHAKAMISO, hamba uyothuthukisa imiphumela yakho:
