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Marek :)

Marek – 13. Maraton Poznański, 2012

październik 21, 2012 in _Marek, maraton, zawody

I stało się.
Marzenie i cel na ten rok osiągnięte – wziąć udział w maratonie i ..zaliczyć go. Czas nie był tak istotny. Liczyło się wzięcie udziału i udowodnienie sobie, że można.  Nie da się w pełni oddać i opisać wrażeń z tego pierwszego razu. Pewnie większość, która zaczyna biegać dłuższe dystanse zaczyna myśleć o maratonie. Na początku jest to jednak pewnie myśl  typu …nigdy w życiu ! potem pojawia się a może jednak… No i właśnie tak się stało.
Nie sądziłem, że to będzie jednak tak szybko, rok biegania i zaliczony pierwszy maraton. Samopoczucie wspaniałe, atmosfera cudowna, doping na całej trasie. Teraz pytanie co dalej. Już jest odpowiedź, dzień przed startem podczas odbierania pakietu startowego można było zapisać się min na maraton w Krakowie (Cracovia Maraton, 28.04.2013), z zapisów skorzystałem, opłata startowa wniesiona. Nie ma odwrotu, tym bardziej, że na portalu cracoviamaraton.pl przy relacji dotyczącej zainteresowania  maratonem w Krakowie uwieczniony została na fotografii moment zapisywania… to zobowiązuje 🙂

Kilka myśli po przebiegnięciu maratonu. Jeżeli ktoś zastanawia się, czy warto to jest jedna odpowiedź -tak. Trzeba jednak pamiętać o zdrowiu i odpowiednim treningu. Ja wykorzystywałem do treningów programy Sports Tracker i Endomondo oraz zestaw adidas miCoatch.

Krótkie zebranie najważniejszych uwag dla tych, którzy planują swój pierwszy maraton  zebrałem tutaj – Pierwszy maraton-porady.

Powodzenia !

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Marek :)

Marek – Mój pierwszy maraton – jak się przygotować.

październik 21, 2012 in _Marek, czas wolny, maraton, trening

O czym należy pamiętać podczas planowania startu w pierwszym maratonie.
Założeniem większości osób startujących po raz pierwszy w maratonie jest jego ukończenie,
dopiero potem zwraca się uwagę na czas. Warto walkę o życiówkę zostawić na drugi, trzeci  start.

Mój pierwszy maraton – poniżej pomocna lista jak przygotować się do startu.

Działania rozpoznawcze:
-terminarz startów, w wyborze należy uwzględnić lokalizację -niezbędny czas na dojazd,  relaks przed startem (sen !)
-odszukanie planów treningowych (w sieci są liczne plany 12, 18, 24 tygodniowe o różnym poziomie zaawansowania), warto wybrać jak niezbyt forsowny,
-zweryfikowanie dostępnego czasu na trening,
-decyzja czy na pewno chcę wziąć udział 🙂
-uczciwe trenowanie,
-odpowiednia dieta uwzględniająca wzmożony wysiłek,
-sprawdzenie reakcji organizmu na rożne środki energetyczne (żele, batony itp)
-przetestowanie podczas treningów ubioru: rożnych butów, skarpet, bluz, koszulek (oraz  ich kombinacji),
-sprawdzić jak się nam biega z pasem – nie każdy toleruje dodatkowe obciążenie,
-zweryfikować planowany czas jaki chcemy osiągnąć z kalkulatorami dostępnymi w sieci,
-zaplanować „strategię” biegu,
-zapoznać się jak zabezpieczyć się przed skurczami lub jak zachować się w trakcie gdy nas złapie.

Co zabrać:
-chustki do nosa (też jako papier toaletowy)
-sprawdzone żele, batony, itp.
-dodatkowa odzież na czas oczekiwania na start (worek foliowy, folia aluminiowa, koszula, kurtka, itp)
-telefon,
-zegarek,
-karta ICE (In Case of Emergency) lub zaznaczyć w telefonie taką osobę lub osoby,

Śledzić pogodę:
-odpowiednią się ubrać, bardzo ważne są:
–czapka z daszkiem, daszek, czapka, opaska, chusta na głowę itp.
–rękawiczki

Jeżeli biegamy z muzyką:
-koniecznie sprawdzić poziom naładowania i ewentualnie naładować mp3,
-dobrać dobrze dopasowane słuchawki,

Buty:
-biegniemy w przetestowanych butach, nigdy nie biegniemy w butach, których nie poznaliśmy podczas treningu,
-sprawdzamy czy w butach nie ma jakichkolwiek kamyków, ziaren piasek itp. podobnie ze skarpetami

Stopy:
-zabezpieczyć się przed: obiciem palców lub paznokci, odciskami, pęcherzami (odpowiednie plastry – też warto sprawdzić wcześniej przy dłuższych wybieganiach)

Bieg:
-rozdzielić siły (spokojny start !)
-korzystać z punktów żywieniowych, woda/izotoniki, czekolada, banany
-rozplanować spożywanie własnych energetyków.

Przydatne linki:

-kalkulatory:
http://feelrace.com/fr.pl?th=_Marco&cd=0

-opaska z międzyczasami:
http://www.marathonguide.com/fitnesscalcs/PaceBandCreator.cfm

-plany treningowe (przykładowe):
http://www.bieganie.pl/?show=1&cat=13&id=129
http://treningbiegacza.pl/trening/plany-treningowe/item/726-maraton


Powodzenia !

A gdy biegamy rozglądajmy się wokół, jest tak pięknie… 🙂

img-20121021-00007 img-20121021-00008 img-20121021-00011 img-20121021-00019 img-20121021-00020 img-20121021-00023

 

Marek :)

Marek – Gdy upał wygrywa bieg… , Puck 2012

lipiec 31, 2012 in _Marek, półmaraton, zawody


28.07.2012 IV Półmaraton Ziemi Puckiej. Wspaniała trasa: Puck-Błądzikowo-Rzucewo-Osłonino-Żelistrzewo-Błądzikowo-Puck. Start i meta na stadionie.  Tylko ta temperatura… W cieniu podobno było ponad 30 stopni C, tylko… niestety 99% trasy było bez cienia 🙁
To już drugi mój oficjalny półmaraton. Po cichu liczyłem na poprawę swojego czasu z marca. Niestety, w tym dniu temperatura była silniejsza od chęci.
Myśli kołatały w czasie biegu wokół jednego -aby wytrzymać i nie zejść z trasy. Nie każdemu się to udało. Warunki ze względu na pogodę bardzo ciężkie aczkolwiek impreza super z organizowana. Szacunek też dla okolicznych mieszkańców za „prysznic” na trasie. Gratulacje dla wszystkich uczestników. Pozdrawiam!

Ps. Podziękowania dla Arka za foty.

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Więcej zdjęć z na Picasa Web Albums IV Półmaraton Ziemi Puckiej, 2012.

Marek :)

Marek – VIII Nocny Bieg Świętojański, Gdynia 2012

lipiec 9, 2012 in _Marek, 10 km, zawody


Przygotowania i trening do mojego pierwszego maratonu – ” w pełnym biegu” 🙂 . Start kontrolny na 10 km przypadł na wspaniałą imprezę jaką był VIII Nocny Bieg Świętojański w Gdyni (7.07.2012). Impreza ta rozrasta się  imponująco.  Udział wzięło prawie 2000 osób. Jakiś fenomen ostatnio dotyczy biegania.

Gdynia – pogoda zmienna, rano przepiękne słońce, wieczorem deszcz i burze. Wszystko wskazywało na to, że bieg będzie w pełnym deszczu. A tu niespodzianka. Deszcz odpuścił biegaczom, przestało padać ok godz. 20 (start zaplanowano na godz. 21). Jednak w naturze musi się wyrównać – deszcz postanowił „zaopiekować się”  uczestnikami pobliskiego Open’era. Oni nie mieli tyle szczęści – trzeba przyznać, że deszcz polubił tegoroczny festiwal, w tym roku był prawdziwym stałym gościem na Open’erze.

Wracając do  biegu – start kontrolny pozytywny, mam swoją „życiówkę”. Teraz trening do kontrolnego półmaratonu  – wg planów to już wkrótce w Pucku (28.07.2012, IV Półmaraton Ziemi Puckiej).

Podziękowania dla Arka za foty. Podziękowania Paniom 🙂 🙂 za wspólny bieg.

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