I have to record it, after all, it is the first horse in my life on the last day of 2023 - it should have been recorded on the same day, and I rested for 2 days, although it is not so difficult to run a marathon, but it is still very tiring.
First of all, let me complain, it is really difficult to win the marathon, I am a runner of the Long March, so many years, this year for the first time. Especially now that many marathon registrations require the submission of results, it is even more difficult.
Isn't this the same as the work experience required to find a job after graduation?You've got to let me run once before I can get a result.
Fortunately, this year, I ran the bright half marathon and the BMW full marathon, and the half marathon and the full marathon results are available, so there is no need to worry about it in the future, and the problem is left to the friends who have not yet achieved results. ^_
1. Prepare before running
Normally, you should pile up more running before the whole marathon, but it coincides with weather changes and many factors, the running volume in December is my least month, and it is less than 100 kilometers before the race, but I think as long as I stick to it every day, I don't need to train deliberately, after all, we are not aiming for the rankings, as long as we can finish the race safely.
The main thing is to prepare running equipment, I personally prepared a mobile phone, wireless headphones, sports watches (halfway through the handle to poke the skin of an energy gel (a salt pill (a salt pill in the race bag), a waist bag (all the things in front of the race), a change of clothes, a towel (in fact, you can not bring it, every marathon will be sent, BMW sent a towel, bath towel and slippers), a thin jacket (in the early morning of December, it is still a little cold, you need to keep warm), and a backpack for the race.
The watch is pierced in the skin.
Wake up at 4:40 a.m., cook a noodle + two poached eggs + 1 banana, must eat, eat easily digestible carbs and fruits. If you don't eat, your body can't bear it, although I replenish energy gels and bananas at the supply station along the way, but I feel very hungry at 33km - this time BMW's energy gel doesn't feel good, it's far worse than my own gel 32g energy gel, it's all water, like a drink.
I made an appointment for Didi one night in advance, although the subway departed at 5:30 in advance, but it used to take 1 hour, and the subway arrived at my station at 6 o'clock, and the check-in stopped at 7:15, so I had no time to take a taxi - this is another expense for horse racing.
Get on the bus at 5:30, go to the seaside square at 6:20, store bags, check in, warm up, and wait for 7:30 to start.
Second, the feeling of running
Although the forecast weather on December 31 is very hot, I have to say that the weather in the first 2 hours of BMW is really very comfortable, plus the ground is wet - I don't know if the organizer cleaned it with a sprinkler truck in advance, so before 10:30, I can't feel the heat.
Compared to the 8 o'clock start of the bright half marathon in November, it is really necessary to start half an hour earlier.
It was quite comfortable before 25km, and although this time I came with the purpose of finishing the race safely and having fun, and I was also taking photos along the way, but with the big team, the speed in front was faster than usual, and I didn't feel tired.
Catch up with 400 rabbits at 13km, then follow, successful PB half marathon, 2 hours, unexpected joy.
Duration 00:07
I ate the first glue at 8 kilometers, and I felt okay at the time, but in order to fight for a long time, I ate it in advance, and I ate one every time I met the supply station, and I ate 2 sticks in the middle. I ate a lot of energy gels.
10 kilometers to eat the first salt pill, salt pills must be eaten, I eat one every 10 kilometers, after running to find that the legs are full of white flowers of salt, how can I stand it without eating salt pills.
After 25km, I felt tired.
The main thing is to vent in one breath, after half a marathon pb, I consciously slowed down and prepared for the second half, but as soon as the person relaxed, the spirit was not so excited, and the body reacted immediately.
24km has never broken 6 again, just stop it, it's 7 minutes and 8 distribution speeds.
At this time, it was also 10 o'clock, and the weather was slowly getting hotter, and although my legs didn't feel sore, stiff, etc., I was a little tired. The legs are not raised high, the stride length has become smaller, and there is a little "lead" feeling.
After 30km is the marathon hit the wall period, I try not to walk, even if it is just a slow walk, but a little unable to control the legs, in order to finish the race safely, I use a combination of running + walking, I feel okay to run, I feel tired to walk, as I like, which is equivalent to the pace of jogging.
For the medical supply station, I actually didn't feel the pain in my legs, but I still try to find a doctor to spray some spray, the psychological effect.
On the contrary, the emollient cream gave me a lot of help - for the sake of respect for the first horse, I wore a BMW running suit, not a running suit that I often wear every day, which caused a little pain in the friction of the ru head at 30km, so I found a medical station to get some moisturizer to apply, it was cool and hot when I first applied it, and it was very comfortable after a while, and it also reduced the follow-up friction, and there was no discomfort until the end of the run.
Therefore, to run the whole marathon, either wear daily running clothes, or do a good job of protection, otherwise the feeling of grinding blood + sweat is very sour.
In the end, when there were still three or five kilometers left, success was in sight, and a little fighting spirit was restored, but unfortunately the engine did not work and the restart was ineffective.
In addition, it is better to try to run with a partner during the run, and in the second half of the race, it is also helpful to chat with strange runners.
3. Post-match situation
Before the race, I was ready to meet the first marathon, and in order to finish the race safely, I was also prepared to complete the remaining mileage after 30km, and the final net score was 4 hours and 47 minutes, although I failed to break 430, but for the first full marathon, I am still quite satisfied with this result.
The most important thing, although the legs are stiff after the race, it is difficult to bend over, but there is no such crippled phenomenon, take the subway home, eat and drink to replenish energy after going home, sleep after washing, wake up and stretch with a foam roller, sleep again at night, after getting up the next day, I feel basically recovered, and there is not much discomfort in raising my legs, so I went to run 3km to discharge acid, and there is no phenomenon that I expected to be difficult to go up and down the stairs.
On the third day, I found that there was a little bone pain on the outside of my right foot, which may still be injured - it may be that the running shoes are not well protected, after all, it has been used for too long, and it is time to change shoes. This time, the BMW sponsor is Peak, which has become a broken three artifacts, and I will go back to study and study.
Fourth, summary
1. Don't think that it is difficult to run the whole marathon, it is far easier than you think, and many people participate, that kind of atmosphere is very motivating, and the results of the first half marathon are unconsciously improved. The atmosphere is so good that I can't help but run along.
2. The warm-up must be sufficient, I arrived at the runway at 6:30, and started running at 7:30, I have been warming up in the same place, and I feel that it is still helpful.
3. Be sure to stretch after the game, be sure to stretch, be sure to stretch!It's best to pull yourself until you want to cry in pain. I seriously doubt that I couldn't get down the stairs the day after the race because I didn't stretch well.
4. Breakfast must be eaten, timely supplies on the road, energy gel to eat, salt pills to eat, more hydration, bananas, cherry tomatoes, etc. on the road, try to eat a little, the whole horse down, the consumption is really big.
5. Try to wear daily training clothes, don't wear new clothes, people are not as good as new clothes are not as good as old, old clothes have been run-in, more suitable.
6. Try to use the running shoes that have been worn for more than 100 kilometers before running-in, do not wear new shoes, wear thicker socks, and the soles of the feet are still very tested - of course, I just say I admire the gods who wear slippers and bare feet on the road.
7. Pay attention to sunscreen in hot weather, although I don't feel too hot, but after going home and taking off my socks, the black and white boundary between the top and bottom is very obvious, and the sun is shining!So in order to avoid heat stroke, Huoxiang Zhengqi water from the medical station can be used, but I don't like it, so it's useless.
8. There must be daily training, and it is not recommended to participate in the whole marathon if you have never run before. The half marathon and the full marathon are really not the same, I personally think the half marathon is very easy, but the second half of the marathon almost collapsed, if there is no daily running accumulation, the whole marathon is still very, very difficult.
9. It's good to be happy, finish the race safely, and the results are secondary!
10. Don't miss the scenery on the side of the runway, lion dance, bands, beauties, and food are all worth seeing.
The small people in the crowd.
It's amazing to look at this kaleidoscopic world.
Follow me and watch the real fireworks in this world together.