Me yasa nake Gudun Marathon na Boston azaman Gudun Koyarwa

Wadatacce

• Gear Check: Abin da kuke sawa yana da mahimmanci
• Fuel Mai Gudun Tsirrai
• Takaita shi zuwa ƙasa
• Bita don

Shekaru uku da suka wuce na yi tsere na farko na cikakken marathon. Tun daga wannan lokacin, na sake shigar da guda huɗu, kuma Litinin za ta yi alama ta ta shida: Marathon na Boston. (Mai alaƙa: Duk abin da kuke Bukatar Sanin Game da Marathon na Boston) Duk yana cikin shiri don…

Menene ultra? Tsawon ta ya fi 26.2. Karin kicker: Na zaɓi magance 50k (mil 31.1) a kan dutse. Don haka Ee, Ina gudanar da marathon Boston a matsayin "horo". Mahaukaci? Nah, wasu na iya kiran shi da ƙarfin hali, ƙarfin hali ko ƙaddara amma a gare ni, wannan babban horo ne kawai.

A matsayina na ɗan tseren marathon na "tsohuwar soja" ƙila na iya ƙware yawancin al'amuran ranar tsere, amma koyaushe akwai damar ingantawa. Ina aiki kan kasancewa mai dorewa, lafiyayye kuma mai gudu na yanzu-ga yadda nake yin shi-da nawa na gwada-da-gaskiya don horar da marathon.

Gear Check: Abin da kuke sawa yana da mahimmanci

Kayan inganci yana da mahimmanci. Kuna iya tunanin gudu mil 26.2 a cikin wani abu mara dadi? Um, a'a na gode! Anan ne yadda na ɗaga kai da kafa don ranar tsere da horo (gwada komai sabuwar ranar tseren!):

Ina da wadanda ake zargi da sabawa: takalman dogaro daga Nike, matsattsun rigar rigar rigar rigar, soso na socks mai gudu (ƙafafun dole su yi ɗumi!), Da fakitin kafofin watsa labarai don wayata. Mai iya numfashi, madaidaicin gudu daga Tracksmith, safofin hannu don sanya hannuna dumi, da yadudduka masu dogon hannu don safiya horo na sanyi. Tabawa ta ƙarshe ga ƙungiyata mai gudu ita ce sabuwar jaket ɗin da na fi so wanda ke tarko zafi sosai amma yana numfashi cikin sauƙi ga waɗanda tsawon mil. (Mai dangantaka: Jagoran ku game da Gudun Hijira)

Baya ga abubuwan da nake buƙata, ina mai da hankali kan kayan aikin da ke samar da sawun ƙarancin carbon. Yaya zan yi wannan? Zuba jari a cikin sassan da aka yi da ulu na merino na Ostiraliya, wanda shine mafi yawan sake amfani da canjin canjin manyan rigunan tufafi, kuma shi ne 100% biodegradable. Hakanan yana aiwatarwa: Yana da iska mai ƙarfi da ƙamshi. (Masu Alaka: Kayan Aikin Jiyya da Aka Yi Tare da Yadudduka na Halitta waɗanda Suka Tsaya Har Zuwa Mafi Tsarukan Aiki)

Fuel Mai Gudun Tsirrai

Ina kallon abinci a matsayin mai, galibi. Mai tsabtace mai, mafi kyawun ƙonawa. Na kasance tushen tushen tsire-tsire kusan shekaru 10 (debe ɗan ƙaramin jinkiri a ƙarshen 20 na. Dogon labari ...). Riko da tsayayyen abinci mai gina jiki shine dalilin da yasa na sami damar ci gaba da tafiyar da lafiya cikin shekaru goma da suka gabata. Yin amfani da tsirrai da tsire-tsire ya sauƙaƙe matsalolin hanji, rage hazo na kwakwalwa, da ba da ƙarfi mai dorewa. Bana kirga carbs ko kallon yadda nake cin mai saboda na cika farantina da tsiro, 'ya'yan itatuwa, hatsi da goro. (Mai alaƙa: Anan ne Dalilin da yasa Carbs suke da mahimmanci don Ayyukan ku)

Tushen shuka na iya zuwa ta hanyoyi daban-daban, amma ina dafa abinci ba tare da mai ba a gida, a maimakon haka na zaɓi vinegar, tahini, da kayan salatin da na goro. Daren lahadi na yau da kullun a gare ni shine ciyar da abinci prepping na mako. Ina so in yi dankali mai dadi da aka gasa sau biyu, cuku na cashew, hummus, shinkafa mai ruwan kasa,. Na yanka kabeji, niƙa karas, kayan lambu mai tururi kuma na bugi madarar goro (tunanin cashew da almond).

Anan ga taƙaice na yadda nake ƙara kuzari don gajeren gudu, dogon gudu da ranar tsere:

Gajeren gudu: Breakfast yana kunshe da santsi na Berry tare da madarar almond, yankakken dabino da tsaban chia. Abincin rana/abin ciye-ciye na bayan gudu: hummus da karas da salatin kale.

Dogon gudu (komai sama da mil 10): Breakfast babban kwanon hatsi ne tare da ayaba da man almond. Gudun bayan aiki, Zan sami madarar almond cakulan (duba: Daidai Me yasa ake kiran madarar cakulan "Mafi Shaye-shaye bayan Abinci") da salatin Kale tare da burger wake na gida na gida da suturar tahini ko hummus na gyada na gida tare da kayan lambu. da dankalin turawa mai dadi.

Ranar tseren: Abincin karin kumallo ne ko da yaushe, ko da yaushe, ko da yaushe oatmeal! Ranar gudun fanfalaki na Boston Ina shirin samun amintaccen hatsi na na yi kafin dogon gudu. (Idan kuna cikin balaguron lokaci, duba: Hacken Oatmeal Hacks wanda Zai Canja Safiya ta gaba ɗaya) Na kuma tabbatar da shan babban gilashin ruwa-kuma mafi mahimmancin abin sha da safe: Kofi tare da madarar oat.

A lokacin tseren, na kawo manna kwanan wata na kaina, amma kuma ina son gels na kuzari na Honey Stinger da waffle Honey Stinger na asali.

Takaita shi zuwa ƙasa

Dabarun tunani shine komai. Ita ce diddigin achilles na dabarun tsere na. Sannu a hankali yana cin nasara a tseren, dama? Wannan shine ainihin shirina na Boston (hankali kuma a tsaye-ba don cin nasara ba, a fili!). Ba za a yi tsere da kowa ba, ba ma ni kaina ba; Ba ni da niyyar PR'ing wannan karatun. Maimakon haka, zan yi saurin sauka da daƙiƙa 90 a kowane mil yana da niyya don jikina ya daidaita zuwa "tafarkin tafiya" gaba da matsananci. (Mai alaƙa: Muhimmancin Koyarwar * Hankali * Ga Marathon)

Lokacin da na tashi tare da dubun-dubatar ’yan gudun hijira suna buga shingen da ke kewaye da ni, zan yi wani dogon numfashi na ce wa kaina “mataki daya a lokaci guda, sannu a hankali, amince da horonku”. Wannan mantra zai kasance a kan madauki gabaɗayan darasin har sai in haye layin ƙarshe kuma wannan lambar yabo mai kyalli ta lulluɓe a wuyana.

Tabbas, hankalina zai yawo kuma jikina zai yi rauni, amma yayin waɗancan tarkacen shingaye na hanya zan ci gaba. Kuma lokacin da na tsallake layin ƙarshe, jin daɗin jin daɗi da cikawa zai rinjaye ni. Sai me? Zai zama komai game da murmurewa ga matsanancin hali. Mirgina kumfa, wankan gishiri, mikewa, barci mai kyau, da abinci mai kyau duk wani bangare ne na shirina. Dole ne jikina ya kasance mai ƙarfi don 50K mai zuwa! Mataki daya a lokaci guda.

Bita don