Inyanga yokuqala yokulungiselela kwami imarathon nohhafu wemarathon isiphelile. Ukunemba, hhayi inyanga, kepha amaviki ama-4, ngakho-ke inani eliphelele le-mileage lincane kancane kunokuhlelelwe inyanga. Futhi ungawufingqa.
Uhlelo lokuqeqesha
Ngokusho kohlelo, amasonto amathathu okuqala abhekiswe ekuzivivinyeni "ama-multi-jumps" ekukhuphukeni, okwenziwa ama-2 ngesonto kumamitha angama-400. Inani lokuphindaphinda lisuka ku-10 kuye ku-14. Lolu uhlobo lwenhlanganisela yesikhawu nokuqeqeshwa komzimba okujwayelekile. Inhloso yalokhu kuvivinya umzimba ukuqinisa imisipha yomlenze nonyawo ongezansi, ukuthuthukisa inqubo yokusebenza, nokuqeqesha uhlelo lwe-lactate.
Ngenxa yephutha lakhe kanye nokungawugcini umsebenzi obekiwe, wawunqoba kwesinye sezitimela, futhi wathola ukulimala okuncane kuthenda ye-Achilles ne-periosteum ngesonto lesibili.
Ngakho-ke, bekufanele sibuyekeze kakhulu uhlelo. Futhi wenze amasonto ama-3 wokululama. Ukulimala kwaphela ngokuphelele ezinsukwini ezi-5.
Ngaphezu kokugxuma okuningi, ngaphezu kwesonto lokutakula, ukuwela kabili kwethempeli ngejubane lomncintiswano kufakiwe esontweni ngalinye. Ngokunjalo, evikini lokuqala ngigijime i-15 km nge-56.38 ngejubane elijwayelekile le-3.45 ne-10 km nge-36.37 ngejubane eli-3.40.
Esontweni lesibili ngiphinde ngagijima i-15 km ngejubane elijwayelekile lika-3.38, ngimboza ibanga ekuweni kweqhwa nomoya onamandla ngo-54.29. Indima enhle yabe isidlalwa yi-multi-jumps, ngemuva kwalokho imilenze yaqala ukuzizwa inwebeka kakhulu. Futhi i-10 km ye-37.35. Lapho-ke kwakunzima kakhulu ukugijima, futhi ijubane lalihamba kancane kakhulu kunamakhilomitha ayi-15 edlule.
Isonto lesithathu alibandakanyanga iziphambano ze-tempo. Futhi ngesonto lesine ngigijime umncintiswano wemarathon ngesivinini esilinganiselwe esingu-3.44.9 kuthrekhi, lapho bekufanele ngigijime cishe amakhilomitha amathathu eqhweni. Isikhathi sokugcina 1.19.06. Futhi elinye ijubane elinye liwela i-10 km ku-35.15.
Ngaphezu kwalokho, njalo ngesonto bekuqinisekisiwe ukufaka ukuqeqeshwa kwesikhawu.
Elinye ivolumu laqashwa iziphambano zokululama, ezazilandela ngemuva kokugxuma okuningi, ukuqeqeshwa kwethempeli nesikhathi sokuphumula.
Ngaphezu kwalokho, ukuzivocavoca umzimba kabili ngesonto bekuzinikele ekuqeqesheni umzimba jikelele. Ukugxila okukhulu bekukuqinisa imisipha ye-Achilles, ithole nemisipha yonyawo.
Amamethrikhi wokuqeqesha ayisisekelo
Inani eliphelele lokugijima izinsuku ezingama-28 lalingama-495 km. Kulawa, ngamakhilomitha angama-364 ahamba kancane. Ama-131 km ambozwe ngejubane lemarathon futhi ngokushesha. Kuwo amakhilomitha angama-44 kwakuyizigaba zesikhawu e-IPC.
Qaphela. Umsebenzi wesikhawu akufanele weqe amaphesenti ayi-8-10 wevolumu yakho esebenzayo. Njengoba ukuqeqeshwa kwesikhawu kubhekwa njengokunzima kakhulu kulo lonke uhlelo olusebenzayo. Vele, leli nani lilinganiselwe. Kepha into esemqoka okufanele uyiqonde ukuthi ukutakula kubaluleke kakhulu njengokuqeqeshwa okunamandla. Futhi uma weqisa ngomzuzwana, amathuba okusebenza ngokweqile nokulimala azokwanda kakhulu.
Umthamo omkhulu ngu-145 km emavikini amane.
Iziphambano ezihamba phambili:
10 km - 35.15. Ijubane elimaphakathi 3.31.5
15 km - 54.29. Ijubane elimaphakathi 3.37.9
21.097 - 1.19.06. Ijubane elimaphakathi 3.44.9
Isiphambano eside kunazo zonke 2.56.03. Ijubane elimaphakathi no-4.53.
Izinguquko ezinhle ezibonakalayo
Ukwenza ngcono inqubo yokusebenza. Ukukhulisa i-cadence kuya ezinyathelweni eziyi-175 ngomzuzu, ukusuka kuma-160 abengaphambilini.
Wanqoba uhhafu wemarathon ekuziqeqesheni ngejubane eliseduze kakhulu lapho kudingeka khona ukunqoba umncintiswano we-2.37 ngamandla amancane. Isikweletu sokwenyuka okulungile kwevolumu egijima.
Ngeviki 4, ukusebenzisa okungu-11 ngeviki kuthathwa kuthule ngokuphelele. Imfisha kakhulu imizuzu engama-40-50. Okude kakhulu amahora amathathu.
