A ranar 1 ga Mayu, 2016, na shiga cikin marathon Pobeda Volgograd. Kodayake daidai shekara guda da ta gabata a wannan marathon na nuna lokacin awa 3 da minti 5. A lokaci guda, na fara shiri tsaf don gudun fanfalaki ne kawai a Nuwamba 2015. Don haka, a cikin horo na watanni shida, na inganta sakamako a cikin gudun fanfalaki da rabin awa, tsalle daga aji na 3 zuwa kusan na farko. Yadda na gudu wannan marathon din, yadda na saki jikina da yadda na ci abinci, zan fada a labarin.
Babban abu shine saita manufa
Daidai da watanni shida da suka wuce, ranar 4 ga Nuwamba, 2015, Na yi gudun fanfalaki a Muchkap a 1.16.56. Bayan haka, na fahimci cewa na gaji da sanya alamar lokaci a cikin tsere mai nisa, kuma na sanya wa kaina buri a 2016 don yin gudun fanfalaki a cikin awanni 2 na mintina 37, wanda yake daidai da matakin rukunin farko a wannan tazarar. Kafin wannan, kyakkyawan sakamako na a gudun fanfalaki shine awa 3 da mintuna 05. Kuma an nuna shi a ranar 3 ga Mayu, 2015 a Maratocin Volgograd.
Wato, inganta sakamakon ta rabin sa'a kuma tsalle daga rukuni na 3 zuwa na farko tsakanin mafi girman shekara. Aikin yana da buri, amma ainihin gaske.
Har zuwa Nuwamba 4, Na yi horo gaba daya a hargitse. Wasu lokuta na kan gudu a wasu kasashe, na yi aiki tare da dalibana, wani lokacin kuma na kan yi aikin motsa jiki. A cikin mako guda zai iya gudu daga kilomita 40 zuwa 90-100, wanda ba aiki na musamman guda ɗaya ba.
Bayan Nuwamba 4, bayan tuntuɓar mai horarwa, wanda ya ba da shawarar yadda ya fi kyau a tsara jadawalin horo, ya yi wa kansa horo. Kuma ya fara motsa jiki sau 2 a rana, motsa jiki 11 a mako. Game da tsarin horarwa, zan rubuta wani kasida daban, a wannan ina so in fada muku gaba daya game da gudun fanfalaki, lokacin da na fara shiri da yadda na saki jikina.
Marain idanun ido
Batun kaiwa ga farkon farawa koyaushe yana da wuyar gaske. Kuna buƙatar jagorantar da jin daɗinku kuma ku rarraba nauyin makonni 1-2 kafin farawa don kusanci farkon hutawa, amma a lokaci guda don jiki baya shakatawa da yawa.
Akwai daidaitaccen makircin fatar ido, wanda ƙarfin horo ke raguwa, tare da ragu kaɗan a cikin matakan aiki har zuwa farkon farawa. Amfani da wannan makircin, na yi kokarin kawo jikina zuwa marathon na farko a shekarar 2016, wanda na yi a farkon Maris.
Gudun ya nuna cewa irin wannan kayan kwalliya bai dace da ni kwata-kwata ba, saboda saboda yawan ragin kayan, jiki ya saki jiki sosai a lokacin farawa. Kuma na yanke shawarar canza ka'idar eyeliner na marathon na gaba.
Don wannan gudun fanfalaki, na sanya gashin ido kamar haka. Makonni 4 kafin gudun fanfalaki, Na yi gudun kilomita 30 a saurin 3.42 a kowace kilomita, a cikin makonni 3 na yi tsere a kan goman farko a 34.30. A cikin makonni biyu na yi kyakkyawar tazara sau 4 sau 3 a matakin 9.58 na kowane kilomita 3, wanda shi ne wasan motsa jiki na ƙarshe tare da cikakken kaya kafin marathon. Bayan haka, a cikin makon, ya ci gaba da ƙarfi tare da bambancin bambanci na ci gaba da sake komawa baya, lokacin da rabin farko na nesa ya gudana a hankali, na biyu da sauri kuma akasin haka. Misali, na yi tafiyar kilomita 6 a sannu a hankali cikin sauri na 4.30, sai kuma wani kilomita 5 a 17.18. Ta haka ne na kwashe tsawon mako, wanda ya kasance makonni biyu kafin marathon. A lokaci guda, ana kiyaye ƙarar gudu a matakin kilomita 145-150.
Mako guda gabanin gudun fanfalaki, na tsawon kwanaki 5, na yi gudun kimanin kilomita 80 a jimilce, wanda motsa jiki biyu suka kasance tsaka-tsalle, tare da saurin gudu daga 3.40-3.45, wato, matsakaicin saurin gudun fanfalaki mai zuwa.
Saboda wannan, yana yiwuwa a cika babban aikin eyeliner - don kusanci farkon hutawa, kuma a lokaci guda kada a kwantar da jikin.
Abincin kafin tseren
Kamar yadda na saba, kwanaki 5 kafin farawa, na fara yin tanadi a sannu-sannu. Wato, ina cin buckwheat kawai, taliya, dankali. Hakanan zaka iya cin shinkafa, sha'ir na lu'ulu'u, oat da aka yi birgima.
Ya ci sau uku a rana. A lokaci guda, ban ci kitsen komai ba, kuma babu wani abin da zai haifar da matsalar ciki. Hakanan bai ci komai sabo ba.
A maraice kafin gasar, na ci kwanon buckwheat porridge, wanda na girka a cikin yanayin zafi. An wanke shi tare da baƙar fata baƙar fata tare da sukari. Haka dai nayi da safe. Sai kawai maimakon shayi, kofi.
Da safe na ci awanni 2.5 kafin farawa. Tunda haka nima nake narkar da irin wannan abincin.
Marathon kanta. Dabaru, matsakaicin gudu.
An fara gudun fanfalaki da karfe 8 na safe. Yanayin yayi kyau. Bananan iska amma sanyi kuma babu rana. Kimanin digiri 14.
Maratocin Volgograd kuma ya dauki bakuncin gasar Marathon ta Rasha. Saboda haka, fitattun masu tseren fanfalaki na Rasha sun tsaya a gaba.
Na tashi tsaye a bayansu. Don kar in fita daga cikin taron daga baya, wanda zai gudana a hankali fiye da matsakaiciyar saurin na.
Tun farkon farawa, aikin shine neman ƙungiyar da zan yi aiki tare da ita, tunda yin gudun fanfalaki shi kaɗai yana da matukar wahala. A kowane hali, ya fi kyau a gudanar aƙalla ɓangaren farko a cikin rukuni, don adana kuzari.
Mita 500 bayan farawa, na ga Gulnara Vygovskaya, zakaran Rasha a 2014, yana gaba. Na yanke shawarar gudu ne bayan ta, saboda na tuna cewa a gasar zakarun Rasha, wanda kuma aka gudanar a Volgograd shekaru biyu da suka gabata, ta gudu kimanin 2.33. Kuma na yanke shawara cewa rabi na farko zata yi dan gudu kadan don mirginewa a karo na biyu.
Na yi kuskure kadan. Mun gudanar da zangon farko a cikin mintina 15, wato, 3.34. Bugu da ari, a wannan saurin, na rike kungiyar da Gulnara ke jagoranta har sau 2. Daga nan na fara fahimtar cewa matsakaiciyar saurin 3.35 a fili ta fi ƙarfin ni.
Saboda haka, na fara jinkirtawa a hankali. Rabin farko na gudun fanfalaki ya kai kimanin awa 1 da mintuna 16. Wannan ma shine mafi kyawun kaina a cikin rabin marathon, wanda na saita yayin gudun fanfalaki. Kafin haka, mutumin da ke rabin ya kasance awa 1 da minti 16 da sakan 56.
Sannan ya fara gudu a hankali, yana mai da hankali kan hannun jari. La'akari da saurin farawa, na kirga cewa don ƙarewa daga 2.37, kuna buƙatar gudanar da kowane kilomita a yankin 3.50. Na gudu kawai. Kafafu sun ji dadi sosai. Hakanan Stamina ma ya isa.
Na ci gaba da tafiya, ina jiran kilomita 30, wanda a kansa na riga na kama “bango” a cikin maraton biyu cikin 4. Babu bango a wannan lokacin. Babu bango koda bayan kilomita 35. Amma ƙarfin ya fara ƙarewa.
Sau biyu kafin a gama, na kalli allon zane. Na kirga matsakaicin saurin da nake buƙatar tafiyar da ragowar biyun na tafi aiki a wannan saurin. A kusa da layin gamawa, ya fara yin duhu kaɗan a idanuna. Ilimin lissafi, a ka'ida, ya isa, amma na fara jin tsoro idan na gudu da sauri, zan suma kawai.
Saboda haka, na gudu zuwa gefen. Ishingarshen mita 200 yayi aiki zuwa matsakaici. Koyaya, koda a kan allo ban gama minti 37 ba - sakan 2 basu isa ba. Kuma bisa ga bayanan da aka ƙayyade, ko da daƙiƙa 12 bai isa ba. Ganin gaskiyar cewa sakan 12 a cikin gudun fanfalaki a matakin gudu a hankali fiye da 2.30 ba zai iya cewa komai ba, har yanzu ina cikin matukar farin ciki cewa na sami damar cimma burin da aka sa gaba na shekara guda a cikin watanni shida. Bugu da kari, a nesa akwai 20 "matattu" juya da 180 digiri, a kowane daga abin da 2-4 seconds aka gabagaɗi rasa. Baya ga karyewar saurin. Saboda haka, na fi gamsuwa da sakamakon.
Abinci akan babbar hanya
Akwai tashoshin abinci guda biyu a kan waƙar akan kowane gwiwa. Da'irar ta kasance kilomita 4 kilomita 200. Na ɗauki sandar makamashi tare da ni (ɗauke a aljihu). A wuraren abinci ya ɗauki ruwa kawai. Sun ba da ayaba, amma suna da wahalar narkar da ni, don haka ban taɓa cin su a babbar hanya ba.
Ya fara sha tuni a kan cinya ta biyu. Na sha sau da yawa, kowane kilomita 2, amma kaɗan kaɗan.
Bayan kilomita 8 na fara cin kashi ɗaya bisa uku na sandar, an wanke ni da ruwa a wurin abincin. Sabili da haka a kowane cinya, na ci sulusin sandar kuzari. Na nemi abokina ya tsaya a kan babbar hanyar kilomita daya da rabi kafin wurin abinci kuma ya ba ni ruwa a cikin kwalba da sanduna idan na kare. Ya fi dacewa da sha daga kwalba fiye da ta gilashi. Bugu da kari ya zuba ruwa a jijiyoyin kafa don wanke gishirin. Gudun ya fi sauƙi a wannan hanyar.
Ya daina shan giya ne kawai a cinyarsa ta ƙarshe. Ba a fara amfani da sandar ba zagaye 2 kafin layin gamawa, saboda ya fahimci cewa ba zai sami lokacin narkewa ba. Kuma ba na son ɓata lokaci da kuzari a kan tauna lokacin da dole inyi numfashi kawai ta hanci.
Sandunan sun fi na kowa (kamar yadda yake a hoto). Na siya a shagon MAN. An sanya sandar azaman abinci don asarar nauyi. A zahiri yana da yawancin carbs masu jinkiri waɗanda suke da kyau don kuzari. Costsaya yana biyan 30 rubles. Ina da guda 2 don gudun fanfalaki, amma na sayi biyar a lokaci ɗaya kawai. Na riga na gwada su a cikin horo don sanin tabbas cewa jiki yana amsa su da kyau.
Janar jihar
Ya gudu mamaki da kyau. Babu bango, babu alamun gajiya kwatsam. Saboda saurin farawa, rabi na biyu ya zama ya zama mai saurin hankali fiye da farkon. Koyaya, saboda gaskiyar cewa a farkon rabin yana yiwuwa a gudu a bayan ƙungiyar gabaɗaya, saboda abin da babban ruhun ba ya tsoma baki a cikin gudana, kuma ya fi sauƙi a hankali. Wancan, a gaskiya, babban lokacin a farkon ba kuskure bane, kamar yadda ƙafafu suka ji daɗi.
Bayan kammalawa, saura mintuna 15. Akwai cikakken burgewa na masochist wanda ya gama nesa. Bayan mintuna 15, ya riga ya zama gama gari. Painanƙara mai zafi a cikin kwatangwalo da safe. Babu sauran sakamakon.
Sakamakon ƙarshe, mai lada
A sakamakon haka, na zama na 16 a cikin maza gaba ɗaya, la'akari da gasar Rasha. Ya zama na farko a cikin yan koyo. Gaskiya ne, har zuwa lokacin da suka yanke shawarar saka min, wadanda suka shirya gasar sun gama shan kofi da kyaututtuka. Saboda haka, kawai na sami takaddun shaida. Difloma ce kawai ta tafi ga dukkan mata masu sha'awar shiga gasar wanda suka kammala gudun fanfalaki, da kuma wasu nau'ikan shekarun biyu ko maza na maza.
Wato, masu shiryawa sun yi komai don tabbatar da cewa an gudanar da Gasar ta Rasha a matakin da ya dace, amma sun manta gaba daya cewa har yanzu suna da yan koran da suma suka yi tafiyar nesa ba kusa ba. Abin ban dariya shine kawai suna da kofuna don matsayi na uku. Kuma na farko dana biyu babu abinda ya rage.
Bugu da ƙari, waɗanda suka yi nasara a nesa ta tauraron dan adam, kilomita 10 da rabi, suna ba da lambar yabo kamar yadda ake buƙata - kofuna, takaddun shaida, kyaututtuka.
Bugu da kari, ya zama cewa ni ma na zama mafi tsere a gudun fanfalaki a tsakanin mazauna Volgograd (duk da cewa ni da kaina na fito daga yankin, don haka abin baƙon abu ne), kuma a ka'ida, kyautar ma ta kasance saboda wannan. Amma masu shirya taron ba su sanar da wanda ya kamata ya karba ba tun da farko, amma su jira “daga tekun yanayi”, in har aka fara ruwan sama, kuma ba wanda ya so ya koma gida na wasu awanni 3 kuma kowa ya gaji.
Gabaɗaya, wannan nuance ya lalata tunanin. A bayyane yake cewa sun kashe dukkan kokarinsu kan shirya Gasar ta Rasha. Bugu da kari, a shekara ta uku a jere, sun ba da lambobin yabo iri daya ta wanda ya kare. Yanzu ina da lambobin yabo iri ɗaya 3 na mai kammala gasar marathon Volgograd, kuma matata tana da ƙarin biyu. Ba da daɗewa ba za mu iya tsara namu ƙaramin marathon Volgograd. Wannan yana nuna cewa kawai basu damu ba.
Zan sanya buri na gaba nan gaba kadan. Tabbas, akwai sha'awar isa matakin CCM. Amma sakamakon 2.28 kamar yana da yawa. Saboda haka, ya kamata mu yi tunani.
PS Amma duk da haka nayi kuskure game da kyautar. Bayan kwana 2, mai shirya taron ya kira, ya ba shi hakuri game da rashin fahimta kuma ya ce zai turo da dukkan kyaututtukan saboda mahalarta. Wanne yayi kyau.
