Zinthu 5 Zodabwitsa Zomwe Ndidaphunzira pa Mpikisano Wanga Woyamba wa Trail Running

Zamkati

• 1. Konzekerani maelementi mwanjira iliyonse yomwe mungathe.
• 2. Khalani ndi zida zoyenera ndikukonzekera.
• 3. Chakudya ndichofunika kwambiri.
• 4. Ndizoluso-choncho tengani nthawi yanu ndikusangalala ndikuwonera.
• 5. Kanikizani mpaka kumaliza ndipo musadumphe kuchira.
• Onaninso za

Kuthamanga kwa misewu ndi kuyenda sikunapangidwe mofanana: Choyamba, kuthamanga kwa njira kumafuna kuti uganizire mofulumira pamapazi ako, chifukwa cha miyala, miyala, mitsinje, ndi matope. Chifukwa chake, mosiyana ndi kuthamanga kwa msewu, pali ayi kusamukira ku Beyoncé. Mumafunikanso chitsulo cholimba pamizere yotsetsereka, malo osagwirizana, komanso kusintha kokwera ngati mukupita kumapiri kukagunda njira. (Ichi ndi kukoma chabe kwa zomwe othamanga othamanga ayenera kudziwa asanatuluke.)

Zaka ziwiri zapitazo, ndinaphunzira zinthu zimenezi movutikira. Ndidathamanga Adidas Terrex Back Country Half Marathon yanga ku Aspen, CO, ndikuganiza, "Marathon theka?! Palibe vuto, ndapeza izi! Ndachita pafupifupi 15 kale." Zidanditengera pafupifupi maola anayi kuti ndimalize - ndipo izi zikunena zambiri, poganizira kuti nthawi yanga yothamanga theka la marathon msewu ndi maola awiri okha. Ndatopa kawiri konse chifukwa chokwera, kukwera, ndi njira zopapatiza zamiyala, zomwe zimapangitsa kuthamanga kumeneku kukhala kovuta kwambiri kuposa ngakhale ma marathoni athunthu omwe ndimathamanga.

Ndinasiya mpikisano woyamba ndi kudzikuza kwanga, koma ndaphunzira zambiri. M'chilimwechi, ndidatenga maphunziro asanuwa ndikubwerera ku Colorado kukakumana ndi vutoli kwachiwiri, wokonzeka kuwomboledwa.

1. Konzekerani maelementi mwanjira iliyonse yomwe mungathe.

Ndimakhala ndikuphunzitsa panyanja ku New York City, koma Back Country Half Marathon imachitikira ku Aspen. Imayamba pa 8,000 feet ndikukwera mpaka 10,414 feet.

Ndinadziwa kuti ndinali nawo nthawi yomwe ndidatsika ndege - kupuma kokha kunali kovuta kwambiri. Ndipamene nkhawa yothamanga njira ya 14.1 miles idandigunda. Tiyeni tibwererenso: Inde, 14.1 mailosi. Ndicho chomwe amachitcha "theka marathon" panjira ya Aspen, malinga ndi malangizo a Alpine omwe akuwonetsa maphunzirowo. Popeza ndimaphunzitsa panjira pamtunda wa 33 mapazi okwera, ndinayenera kuchita mwanzeru ndi maphunziro anga podziwa kuti kukwera kudzakhala vuto. Izi zinatanthauza maulendo a mlungu ndi mlungu kupita ku mtsinje wa Hudson (kungopitirira ola limodzi kumpoto kwa New York City pa sitima) ndi maulendo aafupi pamene ndinachezera Colorado kumapeto kwa mlungu. Mpata uliwonse ukapezeka kuti ndithawe pamsewu ndi pafumbi, udzu, kapena thanthwe, ndinkatenga. Kuthamangira m'nyengo yotentha kwambiri m'nyengo yachilimwe kunandithandiza kukonzekera thupi langa kuthana ndi zovuta zochepa kuposa momwe zingakhalire. (BTW, kuphunzira kutentha kungakuthandizireni kukonzekera kukwera.)

2. Khalani ndi zida zoyenera ndikukonzekera.

Tsiku lokonzekera-ndi mitsempha yanga-ndinapita kumapeto kwa sabata yanga ku Limelight Hotel kumzinda wa Aspen, pafupi ndi malo olembetsera tsiku la mpikisano. . ndi ma accoutrement onse othamanga. Mayendedwe a Trail amakhala ndi malo ochepa othandizira kuposa mpikisano wamsewu, ndipo popeza muli m'chipululu, mudzafuna kukhala ndi zida zonse zoyenera ngati inshuwaransi yowonjezera.

Kwa ine, izi zikutanthauza kutenga zida zanga zomwe ndimakonda zothamangira: paketi ya hydration yochokera ku Cotopaxi, nsapato za Adidas Terrex, jekete lamphepo la Adidas, ndi magalasi adzuwa ochokera ku Westward Leaning. (Pali zida zambiri zomwe zili zoyenera paulendo wautali komanso maphunziro a marathon.) Nthawi zonse ndikofunikira kukhala ndi nsapato zabwino zothamanga-komanso makamaka pankhani yothamanga. Mutha kuganiza kuti mutha kupitiriza ndi nsapato zomwe muli nazo kale, koma ndikofunikira kuvala nsapato yoyenda bwino ndikuthandizani kuti muziyenda mosamala miyala, miyala, mapiri, udzu, komanso pafupifupi mtundu uliwonse wamalo omwe mungaganizire. Ndimakonda awiriwa a Adidas chifukwa ali ndi mphamvu yokoka kwambiri, chidendene chochuluka, ndipo anali opanda lace (omwe ali ndi teknoloji ya BOA, yomwe mwina mudawonapo pa snowboard / ski nsapato kapena nsapato za njinga), kuchotsa chiopsezo chilichonse cha iwo kuti asamasulidwe kapena kukokera. kukwera timitengo, zitsamba, kapena zopinga zina panjira yanga. (Yesani imodzi mwa nsapato zazitali kwambiri.)

3. Chakudya ndichofunika kwambiri.

Zakudya zopatsa thanzi ndizofunikira kwambiri pamtundu uliwonse, koma mukamayenda makilomita 14 panjira yokwera pamafunika nthawi yochulukirapo, zomwe zikutanthauza kuti thupi lanu limafunikira michere yambiri kuti ipite patali. Zomwe ndimakonda: Mapiritsi a Nuun a hydration pack yanga, ma Lärabars, mipiringidzo ya Clif yodzadza ndi mafuta, ndi Stinger waffle. Ndidadya pamakilomita 9, 11, ndi 12 - zokwanira kuti ndidutse mzere womaliza. (Nayi kalozera wanu wopititsa patsogolo masewera a marathon, nthawi, komanso pambuyo pake, kuchokera kwa katswiri wazakudya.)

4. Ndizoluso-choncho tengani nthawi yanu ndikusangalala ndikuwonera.

Mpikisanowu udakwera mamita opitilira 2,400 kuyambira pa mtunda wa 2,000, kenako udafika pamtunda wamamita 10,414 panjira ya Sunny Side musanatsike mtunda wa mamailosi asanu ndi anayi ku Hunter Creek Valley. Zingakhale zokopa kutenga malingaliro odabwitsa panjira, koma pamene mukuyenda, muyenera kuyang'anitsitsa njira momwe mungathere kuti musavulaze. Ndinasungabe yanga ikulumikizidwa pansi pafupifupi ma 14.4 mamailosi onse. Kukwera kwakukulu kumatha kukupatsirani mphamvu, choncho yesetsani kukhala osungika paphiri ndikuyenda ngati mukufunikira. Ndinkakankha maofesi, kutsika, ndi zosambira zilizonse panjira. Izi zikunenedwa, ngakhale kutsika kumatha kukhala kovuta chifukwa cha mapiri otsetsereka, machubu opapatiza, ndi malo amiyala - choncho khalani othamanga pamapazi anu. Ndimakondanso kudzala mapazi anga mbali zonse za njirayo ndikupewa pakati pa machuti opapatiza. (Nawa malangizo ena oyendetsera chitetezo kwa oyamba kumene.)

Za ine, kuyenda panjira ndi kosiyana ndi mtundu uliwonse wamisewu. Ndimakonda kuyenda ndikumverera ndikusunga mayendedwe anga mphindi imodzi pa mailosi (kapena otero) pang'onopang'ono kuposa momwe ndikanakhalira panjira. Ganizirani: Sizokhudza nthawi, koma ndi khama. Chifukwa china chomwe simukufuna kufulumizitsa ntchitoyi: Malo omwe mukukhala mwina akupha. Ndikofunikira kuti musangalale ndi mpweya wabwino, nthaka pansi pa phazi lanu, zowoneka ndikumveka kwachilengedwe komwe kumakhazika mtima pansi (monga mbalame kapena mkokomo wamadzi othamanga). Khalani osamala komanso othokoza kuti muli ndi mwayi wothamanga mozunguliridwa ndi kukongola kotere. (Onaninso: Momwe Mungapangire Phindu Labwino la Trail Running)

5. Kanikizani mpaka kumaliza ndipo musadumphe kuchira.

Kuthamanga mpaka kumapeto kunayambira pa mile 13: Smuggler Mountain Road. Pambuyo pa maola atatu owonjezera panjira, ndinali wofunitsitsa kumaliza. Thupi langa lidamva kuwawa ndipo malingaliro anga adayamba kulowa mchigawo cholakwika - koma kuwala kumapeto kwa mumphangayo kunayamba kuwala kwambiri nditazungulira ngodya ya Rio Grande Trail, ndikumaliza komaliza (ndi hema la mowa!) . Ndidadzimva wopambana pomwe ndimalemba mbiri yanga: The Backcountry Half yanditenga pafupifupi 3:41:09, mphindi 10 PR paulendo womwe unali wautali mtunda umodzi kuposa kuyesera kwa chaka choyamba!

Kuchira pambuyo pa mpikisano ndikokulirapo, chifukwa chake musadumphe gawo ili. (Onani: Ndendende Zomwe Muyenera Kuchita-ndi Zosachita- Pambuyo Kuthamanga Half Marathon) Nthawi zambiri ndimathira madzi ndi chakumwa cha electrolyte, kutambasula, thovu, kusamba madzi oundana, kenako ndikudumphira mumphika wotentha kuti ndipumule minofu yanga. Onetsetsani kuti mwabweretsanso zopatsa thanzi zambiri m'thupi lanu kuti zitha kuchira.

Koposa zonse, ndimayesetsa kukumbukira kumwetulira, kupuma mozama, kusangalala ndi zomwe ndimawona komanso kumva panjira, mpweya wabwino, komanso kuyamikira kuti ndine wothamanga. Njira zabwino!

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