Forum Bieganie.pl

Witajcie,
Wyobrazcie sobie maratonera, ktory ma problem, bo biega maratony w stylu biegano-chodzonym. Ma problemy z koncowka. Udaje mu sie biec do 35k, a potem idzie, czasami podbiegajac (to powszechne wsród debiutantow). Ow maratoner biega na treningach odcinki ciagle (25-30k) wylacznie tempem "G" ale interwaly i powtorzenia biega znacznie szybciej. Poniewaz wie, ze ma klopoty w koncowce, biegnie poczas maratonu tempem nie wiekszym niz "G", jednak za kazdym razem daje rade biec tylko do 35k.

Czy taki maratoner moze miec racje twierdzac, ze gdyby od poczatku biegl tempem wiekszym od treningowego "G", to dobieglby dalej, na przyklad do 37k albo nawet i do konca ????

Chyba za malo danych. Pozdrawiam.

Chyba za malo treningu. Przebieglem maraton bez zatrzymania juz za drugim razem, a mozna bylo i za pierwszym. Moze tez nie stosuje diety weglowodanowej, moze poza dlugimi biegami robi malo kilometrow itp. Rzeczywiscie troche za malo danych. A moze ma 'kompleks' 35 kilometra?
Czy biegnac szybciej dobieglby dalej? To chyba zart - oczywiscie, ze nie.

(Edited by RobertD at 4:59 pm on July 22, 2002)

Kwestia biec czy isc po 35k jest troche akademicka. Startowalem w maratonie dwa razy i ani przez chwile nie szedlem, ale czy przez to jestem wiekszym herosem od tych, ktorzy szli i biegli na przemian, a ktorych i tak nie bylem w stanie dogonic, bo ich "technika laczona" byla szybsza od mojego "biegu"? Ma racje RobertD mowiac, ze przydaloby sie wiecej treningu - tego akurat nigdy za wiele. Jednak jestem na 100% przekonany, ze wiele nalezy od nastawienia psychicznego. Biegnac pierwszy maraton jak ognia balem sie tego, ze jak zaczne isc, to bede juz szedl do samej mety. Pewnie tak by nie bylo, ale udalo sie nie isc. Co do diety weglowodanowej to nie jestem pewien, czy to nie kolejne placebo. Przed wczorajszym maratonem (o starcie w ktorym zadecydowalem 5 dni wczesniej) nie stosowalem zadnej diety (jesli juz, to antydiete), a mimo to udalo mi sie podkrecic tempo, gdy dopadl mnie kryzys. Choc niewykluczone, ze z dieta mialbym jeszcze lepszy wynik...

Just a 10-K to go? For marathoners, that phrase is both a blessing and a curse. It means you're almost there: only 6.2 miles to the finish. But it also means the toughest part is yet to come.

In fact, many runners consider the marathon two races in one: the first 20 miles and the last 10-K. That's because in the last 10-K, you're exerting the most effort. Your legs are complaining, your body has run out of glycogen, and your head feels like a typical day in Seattle (that is, cloudy). Some call it "hitting the wall"; others have names for it that we can't print here.

But with proper training and racing techniques, plus the right fuel, fluids and mental strategies, you can make the last 10-K of your marathon, maybe not a walk in the park, but an integral part of your marathon success story.

Training: Run long, my friend
The key to running strong in the last 10-K of a marathon is the long training run. The idea is to simulate the exertion of a marathon without wiping yourself out in the process.

That's why long runs should be done slowly-at least 2 minutes per mile slower than marathon pace. "Duration is the goal, not distance," says coach Benji Durden, a member of the 1980 Olympic Marathon team. Durden advises aiming for long runs that last within 30 minutes of your predicted time for the marathon. For example, if you're training to run the marathon in 3:30, your long runs should last 3 hours. Marathoners shooting for 3:15 would do long runs of 2:45.

However, any run over 3 hours should be broken up into two runs that day. "More than 3 hours at a time, and you're looking at a possible injury," Durden says. So, a 4:30 marathoner shooting for a 4-hour long run would run 3 hours in the morning, then do the additional hour that evening.

How many of these long runs should you do? Ideally five or six, but four is the minimum you need to keep from struggling through the last 10-K on race day.

And, cautions Durden, these long runs should be spread out over at least 12-preferably 16-weeks of training. "Marathon training is all about gradual buildup," he says. "The times that I've struggled in the last 10-Ks of marathons were the times I tried to squeeze my training into a few weeks."

Racing: Hold back
Just as training for a marathon involves a gradual buildup, so does the marathon itself. "Start slow, about 10 seconds per mile slower than the pace you want to run for the first 5-K," says Durden. "The key is not to overestimate your potential and start too fast."

Also, take the race in threes; that way, says Durden, you divide the effort-both physical and mental-and save yourself for the last 10-K. "The marathon is all about managing energy, and the three-section approach is a great way to do that," says Durden.

The three sections of a marathon are:

The social run (0 to 10 miles). "That's when you look around, talk to the other runners," Durden says. The point is to ease into the race. "It's very difficult to focus completely on running every single mile of a marathon," he adds.

The transition (10 to 20 miles). "Become more quiet, focused. Get ready for the push," he says.

Full focus (20 to 26.2 miles). "Time to race, in that you're giving the last 10-K the attention you'd give an actual 10-K race," says Durden.

Kazig - swiete slowa; dzieki za fajny i praktyczny tekst
pozdrowko

ja do swojego pierwszego maratonu przygotowywalem sie rok i przebieglem go w calosci (3:52) i bez przezywania kryzysow. przed meta mialem jeszcze spory zapas sil dzieki czemu finisz mialem niemal sprinterski. konkluzja: to czy sie przebiegnie maraton moim zdaniem zalezy glownie od 2 spraw, mianowicie od ilosci i jakosci treningu oraz od zalozenia bazowego. ja przede wszystkim chcialem przebiec (a nie przebyc) wiec przyjalem takie tempo zeby tego dokonac, choc korcilo mnie strasznie zeby pobiec szybciej bo ciagle mnie ktos mijal i mijal i mijal (po 25km to ja zaczalem mijac). wydaje mi sie, ze nalezy sobie robic realne zalozenia tempowe, z ewentualna mozliwoscia negocjacji ale dopiero po 35km.