Kungani Ngigijima iBoston Marathon Njenge-Run Training

-Delile

• Ukuhlola Igiya: Izinto Ozigqokayo Zibalulekile
• I-Plant-based Running Fuel
• Ukuyibeka Phansi I-Notch
• Buyekeza kwe-

Eminyakeni emithathu edlule ngagijimisa umjaho wami wokuqala wemarathon. Kusukela lapho, ngibuye ngangena eminye emine, futhi ngoMsombuluko kuzobe kungowami wesithupha: IBoston Marathon. (Okuhlobene: Konke Odinga Ukukwazi Nge-Boston Marathon) Konke kulungiselelwa…i-drum roll yami…i-ultra-marathon yokuqala ngqa.

Yini i-ultra? Yiliphi ibanga elide kuno-26.2. Umkhabi owengeziwe: Ngikhethe ukugijima u-50k (31.1 miles) entabeni. Ngakho-ke, ngigijima umjaho weBoston njengomjaho "wokuqeqesha". Uyahlanya? Hhayi-ke, abanye bangase bakubize ngesibindi, isibindi noma ukuzimisela kodwa kimina, lokhu kuwukuqeqeshwa okudlulele.

Njengomgijimi "womakadebona" ​​wemarathon kungenzeka ngikwazile izici eziningi zosuku lomjaho, kodwa kuhlale kunesikhala sokuthuthukisa. Ngisebenzela ekubeni umgijimi osimeme, onempilo futhi okhona manje-nansi indlela engikwenza ngayo-kanye namathiphu ami azame nayiqiniso okuqeqeshwa kwe-marathon.

Ukuhlola Igiya: Izinto Ozigqokayo Zibalulekile

Igiya lekhwalithi libalulekile. Ungacabanga ukuthi ugijima amamayela angama-26.2 entweni engathandeki? Um, cha ngiyabonga! Nansi indlela engilungiselela ngayo usuku lomjaho nokuqeqeshwa (ungazami lutho olusha lomjaho!):

Nginabasolwa engijwayelene nabo: amateki athembekile avela kwaNike, ama-tights asebenzisa okhalweni oluphakeme, amasokisi ami e-merino wool engiwathanda kakhulu (izinyawo kumele zifudumale!), Ne-media pack yefoni yami. iziqongo zokuphefumula, ezingasindi eziphuma ku-Tracksmith, amagilavu ​​ukuze kugcinwe izandla zami zifudumele, nezendlalelo eziyisisekelo zemikhono emide zokuqeqeshwa ekuseni okubandayo. Ukuthinta okokugcina kweqoqo lami eligijimayo ibhantshi lami elisha lokugijima elibamba ukushisa kahle kodwa eliphefumula kalula kulawo mamayela amade. (Okuhlobene: Umhlahlandlela Wakho Ekugijimeni Kwezulu Elibandayo)

Ngaphezu kwezidingo zami, ngigxile egiyeni elikhiqiza i-carbon engaphansi. Ngikwenza kanjani lokhu? Ukutshala imali ekugijimeni izingcezu ezenziwe ngoboya be-merino yase-Australia, okuwukuhluka okuphinda kusetshenziswe futhi kusetshenziswe kabusha kwemicu emikhulu yezingubo, futhi kungu-100% okubolayo. Iyasebenza futhi: Iyaphefumula ngokwemvelo futhi iyamelana nephunga. (Okuhlobene: Igiya Lokufaneleka Lenziwe Ngezindwangu Zemvelo Ezimelela Ukusebenza Kwakho Okuqine Kakhulu)

I-Plant-based Running Fuel

Ngibheka ukudla njengophethiloli, kakhulukazi. Uma uphethiloli uhlanzekile, kuba ngcono ukusha. Bengigxile esitshalweni cishe iminyaka eyi-10 (kususwe ikhefu elincane lapho sengizohlanganisa iminyaka engu-20. Indaba ende...). Ukunamathela ekudleni okuqinile, okususelwa ezitshalweni yingakho ngikwazile ukuqhubeka nokusebenza kahle kule minyaka eyishumi edlule. Ukuya ngokuqinile ezitshalweni kunciphise izingqinamba zesisu, kunciphise inkungu yobuchopho, futhi kunikeze amandla ahlala isikhathi eside. Angiwabali ama-carbs noma ngibuke ukudla kwami ​​okunamafutha ngoba ngigcwalisa ipuleti lami ngezitshalo ezinothile, izithelo, okusanhlamvu namantongomane. (Okuhlobene: Nakhu Kungani I-Carbs Ibaluleke Kangaka Ekusebenzeni Kwakho)

Ukutshala okutshalwayo kungavela ngezindlela ezahlukahlukene, kepha ngipheka ngaphandle kwamafutha ekhaya, esikhundleni salokho ngakhetha uviniga, i-tahini, nezambatho zesaladi ezisuselwa kumantongomane. Ubusuku obujwayelekile bangeSonto busetshenziselwa ukudla okulungiselelwe isonto. Ngithanda ukwenza ubhatata obhakwe kabili, ushizi we-cashew, i-hummus, irayisi elinsundu,. Ngisika i-kale, ngigoba izaqathe, ama-veggies e-steam ngishaye ubisi lwamantongomane amasha (cabanga nge-cashew ne-alimondi).

Nakhu ukuhlukaniswa kokuthi ngifaka kanjani amafutha kuma-run amafushane, ama-run amade nosuku lomjaho:

Isikhathi esifushane: Ukudla kwasekuseni kuqukethe i-berry smoothie enobisi lwe-alimondi, izinsuku eziqoshiwe nembewu ye-chia. Ukudla kwami ​​kwasemini / ukudla okulula: i-hummus kanye ne-izaqathe nesaladi ye-kale.

Isikhathi eside (noma yini engaphezu kwamamayela ayi-10): Ibhulakufesi yisitsha esikhulu se-oats esinobhanana nebhotela le-alimondi. Ngemva kokugijima, ngizoba nobisi lwe-alimondi likashokoledi (bona: Isizathu Sokuthi Isizathu Sokuba Ubisi Lukashokoledi Lubizwe ngokuthi "Isiphuzo Esingcono Kakhulu Ngemva Kokuzivocavoca") kanye nesaladi ye-kale enebhega likabhontshisi omnyama ozenzele wona kanye ne-tahini dressing noma i-beet hummus yami yokuzenzela enemifino. nama-sweet potato chips.

Usuku lomjaho: Ukudla kwasekuseni kuhlale, njalo, kuhlale ku-oatmeal! Usuku lomjaho weBoston ngihlela ukuba nama-oats ami athembekile engiwenzayo ngaphambi kwesikhathi eside. '

Ngesikhathi somjaho, ngiphatha i-date paste yami, kodwa ngithanda nama-gel Honey Stinger energy kanye ne-Honey Stinger waffle yasekuqaleni.

Ukuyibeka Phansi I-Notch

Isu lokuqonda liyikho konke. Kuyisithende se-achilles sesu lami lomjaho. Iwina kancane futhi iqinile kulo mjaho, kwesokudla? Yilokho impela uhlelo lwami lweBoston (slow and steady-not to win, clearly!). Ngeke kube khona ukuncintisana ngokumelene nanoma ubani, ngisho nami ngokwami; Anginazo inhloso yokwenza lesi sifundo. Kunalokho, ngizobe ngehlisa ijubane lami ngamasekhondi angu-90 ngemayela ngalinye ngenhloso ngokugcwele ukuze umzimba wami ukwazi ukujwayela "ijubane lomkhondo" ngaphambi kwe-ultra. (Okuhlobene: Ukubaluleka kwe- * Ngokwengqondo * Ukuqeqeshelwa iMarathon)

Lapho ngithatha amashumi ezinkulungwane zabagijimi beshaya umgwaqo ongizungezile, ngizodonsa umoya bese ngithi kimi "isinyathelo esisodwa ngasikhathi, sihamba kancane futhi sizinzile, themba ukuqeqeshwa kwakho". Le mantra izovulekela yonke inkambo ngize ngiwele entanjeni futhi leyo ndondo ecwebezelayo idonswe entanyeni yami.

Impela, ingqondo yami izozulazula futhi umzimba wami uzoba buhlungu, kodwa phakathi nalezo zivimbamgwaqo eziqinile ngizoya phambili. Futhi lapho ngidlula entanjeni, umuzwa ojulile wokukhululeka nokufeza okuthile kuzonginqoba. Bese? Konke kuzoba mayelana nokululama kwe-Ultra. Ukugingqa amagwebu, ukugeza usawoti, ukwelula, ukulala kahle, nokudla okunempilo konke kuyingxenye yohlelo lwami. Umzimba wami kufanele uhlale uqinile ngenxa ye-50K ezayo! Isinyathelo esisodwa ngesikhathi.

Buyekeza kwe-