Elinye isonto lokulungiselela uhhafu wemarathon nomarathon seliphelile.
Njengoba isonto eledlule lenziswe ngenkani, kuleli sonto kuqala umjikelezo omusha wokulungiselela.
Kuzogxilwa kuleli sonto nakulandelayo amabili kuzinombolo ezisebenzayo. Yisiphi isiphambano esisodwa esizoba ngejubane le-2.37 marathon, nesinye isiphambano, kepha sibe sifushane, ngejubane le-half marathon ngo-1.11.30. Okunye okufakwe kulolu hlelo ukuzivocavoca isikhawu esisodwa, okuyi-fartlek, nokuzivocavoca amandla amabili. Konke okunye kuhamba kancane.
Umthamo ophelele esontweni eledlule ubungu-145 km. Yimuphi umncintiswano owodwa oqediwe waphothulwa ngo-1.19.06. Kwenziwa noqeqesho lwezikhawu - i-fartlek, ebangeni elingu-15 km ngokushintshana kokugijima kancane nokushesha imizuzu engu-4. Futhi nejubane lokuwela eli-10 km, ijubane ekuqaleni okwakuhlelwe ngejubane le-half marathon e-1.11.30, kepha ijubane elimenyezelwe alikwazanga ukugcinwa. Futhi futhi wenza ukuqeqeshwa okujwayelekile komzimba ekhaya.
Njengenjwayelo, ngiqede isonto ngokuhamba kancane isikhathi eside ngamakhilomitha angama-30.
Ukuzivocavoca okuhle kakhulu - uhhafu wemarathon ngejubane lemarathon. Ezimweni zezulu ezinzima kakhulu (ezindaweni ezineqhwa elisindayo), sikwazile ukugcina ijubane elimenyezelwe, nangamandla amaningi.
Ukuzivocavoca okubi kakhulu - cha, konke ukuzivocavoca kwenziwe ngemodi elungile. Azikho izinkinga.
Iziphetho ngeviki lokuqeqesha nezinhloso zesilandelayo.
Bekukwazi ukwandiswa nokusimamiswa kwe-cadence ngenkathi isebenza. Okwamanje, kuyizinyathelo ezingama-175 ngomzuzu. Ngizoqhubeka nokusebenza kumvamisa ukuze ngilethe ku-180-185.
Kumele siqhubeke nokusebenza ngenqubo yokusebenzisa izinzwane zethu. Kuze kube manje, kungenzeka ukunamathela kule ndlela yokusebenza kuphela kuma-run slow. Lapho ijubane likhuphuka ngaphezu kwemizuzu engu-4, imisipha yethole ayisakwazi ukubamba unyawo.
Uhlelo lolo luguquke isonto elizayo, ngaphandle kokunciphisa ibanga lesiphambano eside ngeSonto, ngenkathi sandisa ijubane laso elijwayelekile. Isamba samamayela kufanele sinyuswe sifinyelele ku-160 km. Ku-40-50 kuzoba ngejubane lemarathon noma ngokushesha.
Ngizoshiya eyodwa yamandla ezingeni elifanayo. Ngizogxila emandleni emjikelezweni olandelayo wokuqeqesha ngoJanuwari, lapho isimo sezulu singesihle kakhulu ukugijimela ngaphandle.
Futhi bhalisela idayari yami yokuzivocavoca yeVKontakte, lapho ngigcina khona amarekhodi wokugijima kwami nsuku zonke:https://vk.com/public108095321.
