Chifukwa Chomwe Ndikuthamangira Boston Marathon Monga Training Run

Zamkati

• Gear Check: Zomwe Mumavala Ndi Zofunika
• Mafuta Otengera Zomera
• Kuyika Pansi Pansi
• Onaninso za

Zaka zitatu zapitazo ndidathamanga mpikisano wanga woyamba woyamba. Kuyambira pamenepo, ndalowanso anayi, ndipo Lolemba likhala lachisanu ndi chimodzi: The Boston Marathon. (Zokhudzana: Chilichonse Chomwe Muyenera Kudziwa Zokhudza Mpikisano Wambiri wa Boston) Zonse ndikukonzekera…mpikisano wanga wa ng'oma…mpikisano woyamba kwambiri.

Ultra ndi chiyani? Ndi mtunda uliwonse wautali kuposa 26.2. Wowombera wowonjezera: Ndasankha kukwera 50k (31.1 miles) paphiri. Chifukwa chake, ndikuyendetsa mpikisano waku Boston ngati "maphunziro" othamanga. Wopenga? Eya, ena anganene kuti ndi olimba mtima, olimba mtima kapena otsimikiza koma kwa ine, uku ndi kuphunzitsidwa kopitilira muyeso.

Monga wothamanga "mpikisano" wa marathon nditha kukhala nditadziwa mbali zambiri zatsiku la mpikisano, koma nthawi zonse pamakhala mpata wowongolera. Ndikugwira ntchito yothamanga kwambiri, wathanzi komanso wamtsogolo - umu ndi momwe ndikuchitira kuphatikiza malangizo anga oyesererapo a maphunziro a marathon.

Gear Check: Zomwe Mumavala Ndi Zofunika

Zida zapamwamba ndizofunikira. Kodi mungaganize kuthamanga ma 26.2 miles pachinthu china chovuta? Ah, zikomo! Umu ndi momwe ndimakonzekeretsa chala chakumaso chakumapeto kwa tsiku lothamanga ndi maphunziro (osayesa tsiku lililonse lothamanga!):

Ndili ndi zokayikira zanga zanthawi zonse: nsapato zodalirika zochokera ku Nike, zolimba zolimba m'chiuno chapamwamba, masokosi omwe ndimakonda a merino wool (mapazi ayenera kukhala otentha!), ndi media pack ya foni yanga. nsonga zopumira, zopepuka zopepuka kuchokera ku Tracksmith, magolovesi kuti manja anga azitha kutentha, ndi zigawo zazitali zazitali zazing'anga zophunzitsira m'mawa. Kukhudza komaliza kwa gulu langa lothamanga ndi jekete yanga yomwe ndimakonda yomwe ndimakonda yomwe imagwira kutentha kwambiri koma imapumira mosavuta pamtunda wautaliwo. (Zogwirizana: Upangiri Wanu Waku Cold-Weather Running)

Kuphatikiza pa zofunikira zanga, ndikuyang'ana kwambiri zida zomwe zimatulutsa mpweya wochepa. Kodi ndikuchita bwanji izi? Kuyika ndalama pazidutswa zopangidwa ndi ubweya wa merino waku Australia, womwe ndi wosinthika kwambiri komanso wosinthika wa ulusi waukulu wa zovala, ndipo ndi 100% yowonongeka. Imachitanso: Imakhala yopumira mwachilengedwe komanso yosamva fungo. (Zokhudzana: Zida Zolimbitsa Thupi Zopangidwa Ndi Nsalu Zachilengedwe Zomwe Zimayimilira Kulimbitsa Thupi Lanu Lolimba Kwambiri)

Mafuta Otengera Zomera

Ndimayang'ana chakudya ngati mafuta, makamaka. Kutsuka mafuta kumawonjezera moto. Ndakhala ndikukhazikika pazomera pafupifupi zaka 10 (kuchotsera ka hiatus kakang'ono kumapeto kwa 20. Nkhani yayitali ...). Kutsata kudya mosamalitsa, komwe kumapangidwa chifukwa chazomera ndiye chifukwa chake ndatha kupitiliza kuchita bwino pazaka 10 zapitazi. Kukhazikika pazomera kwathetsa mavuto am'matumbo, kumachepetsa chifunga chaubongo, komanso kumapereka mphamvu zokhalitsa. Sindiwerengera ma carbs kapena kuwonera mafuta omwe ndimadya chifukwa ndimadzaza mbale yanga ndi zipatso zonse, zipatso, tirigu ndi mtedza. (Zokhudzana: Ichi ndichifukwa chake ma carbs ali ofunikira kwambiri pakulimbitsa thupi kwanu)

Zomera zimatha kubwera m'njira zosiyanasiyana, koma ndimaphika opanda mafuta kunyumba, m'malo mwake ndimasankha viniga, tahini, ndi mavala okhala ndi saladi komanso zipsera. Lamlungu lililonse usiku kwa ine ndimakhala ndikukonzekera chakudya chamlungu. Ndimakonda kupanga mbatata zophikidwa kawiri, tchizi wamchere, hummus, mpunga wabulauni ,. Ndimawaza kaloti, kudula kaloti, masamba a nthunzi ndikukwapula mkaka watsopano wa mtedza (ganizirani za cashew ndi amondi).

Nayi kufotokozedwa kwa momwe ndimapangira mafuta othamanga aafupi, othamanga komanso tsiku la mpikisano:

Kuthamanga kwakanthawi: Chakudya cham'mawa chimakhala ndi mabulosi a smoothie okhala ndi mkaka wa amondi, madeti odulidwa ndi mbewu za chia. Chakudya changa chamasana / zokhwasula-khwasula: hummus ndi kaloti ndi saladi ya kale.

Kuthamanga kwakanthawi (chilichonse chopitilira ma 10 mamailosi): Chakudya cham’mawa ndi mbale yaikulu ya oats yokhala ndi nthochi ndi batala wa amondi. Pambuyo pothamanga, ndidzakhala ndi mkaka wa amondi wa chokoleti (onani: Ndendende Chifukwa Chake Mkaka Wa Chokoleti Watchedwa "Chakumwa Chabwino Kwambiri Pambuyo Pakulimbitsa Thupi") ndi saladi yakale yokhala ndi burger wakuda wakuda wa nyemba ndi kuvala tahini kapena beet hummus yanga yokhala ndi masamba. ndi tchipisi ta mbatata.

Tsiku la mpikisano: Chakudya cham'mawa nthawi zonse, nthawi zonse, nthawi zonse chimadya! Tsiku la marathon ya Boston ndikonzekera kukhala ndi oats odalirika omwe ndimapanga nthawi yayitali. '

Pampikisanowu, ndimabweretsa phala langa langa, komanso ndimakonda ma gels amphamvu a Honey Stinger komanso waffle woyambirira wa Honey Stinger.

Kuyika Pansi Pansi

Njira zamaganizidwe ndizonse. Ndi chidendene cha achilles cha mpikisano wanga wothamanga. Pang'onopang'ono komanso mokhazikika amapambana mpikisano, sichoncho? Awa ndi malingaliro anga enieni a Boston (wodekha komanso wosakhazikika-kuti asapambane, mwachiwonekere!). Sipadzakhala mpikisano womenyana ndi aliyense, ngakhale ine ndekha; Ndilibe cholinga chochitira maphunzirowa. M'malo mwake, ndikungoyenda masekondi 90 pa mtunda ndicholinga chathu kuti thupi langa lizolowere "kuyenda" patsogolo pa kopitilira muyeso. (Zokhudzana: Kufunika kwa * Mwamaganizidwe * Maphunziro a Marathon)

Ndikamanyamuka ndiothamanga masauzande ambiri akuponda miyala mozungulira ine, ndipumira pang'ono ndikudziuza ndekha "pang'onopang'ono, pang'onopang'ono komanso modekha, khulupirirani maphunziro anu". Mantra iyi idzakhala itatsekedwa panjira yonse mpaka ndidzafike kumapeto ndipo mendulo yonyezimira yandikuta pakhosi.

Zoonadi, malingaliro anga adzayendayenda ndipo thupi langa lidzawawa, koma panthawi yovutayi ndidzakhala ndikupita patsogolo. Ndikafika kumapeto, ndimalimbikitsidwa kwambiri ndikachita bwino. Kenako? Zikhala zokhudzana ndi kuchira kopitilira muyeso. Kupukutira thovu, malo osambira amchere, kutambasula, kugona mokwanira, komanso zakudya zopatsa thanzi zonse ndi zina mwa zomwe ndimafuna. Thupi langa liyenera kukhala lolimba kwa 50K yomwe ikubwera! Gawo limodzi panthawi.

Onaninso za