I was in withdrawal symptoms by race in 9 days .. just unlucky exit last Thursday .. and then all the rest to recover from resentment ..
Tonight I tried again to run, just 8km and I am glad the pain is gone ..:) in these days of complete inactivity, I felt strange, pinched my legs, I could feel tired and heavy .. then tonight I read this article now carry a lot of things .. and I realized in practice, before I leave you to read, it seems to be witnessing a kind of regeneration of the body and feeling tired and with strange pain is normal .. ________
THREE WEEKS TO START
Trap 1
carbohydrate cravings
Symptoms - The urge to gorge of carbohydrate-rich foods to ensure a huge reserve of energy for the marathon.
Cause - "In the last three weeks, the runners tend to think of carbohydrates, carbohydrates and more carbohydrates," says Vince Rucci, Head of Vertical Runner Marathon Training Group of Hudson, Ohio. But accumulate carbohydrates, especially at the expense of other substances important nutrients like protein, makes you feel bloated and speeds, and increases, the increase of water and weight associated with the unloading phase (see page 31: A week on, trap 3).
Solution: - During the exhaust slightly modifies the feeding of carbohydrates that you followed during the training for the marathon. "Limited to take more carbohydrate already present in your diet - says Nancy Clark, nu-malnutrition in Boston sports -. For example, instead of (more) chicken and (less) pasta, eat (more) pasta and (less) chicken. " The Clark advised to take 55-65% of their calories from carbohydrates, 10-15% from protein and 20-30% from fat. Make sure that the protein ingested is low in fat such as chicken, fish, lean meat, beans and legumes. 'Trap
Instinct 2 accumulation
SYMPTOMS - The sudden and irrational desire to "accumulate" extra kilometers, "long" repeated quality and other jobs during the period of discharge, especially in the first phase, when the body you feel prepared for peak performance.
Cause - "Many runners tend to be completely absorbed by their goal - says Kate Hays, director of the team following a psychological organization of the Toronto Marathon -. When you are in a stressed, as in recent weeks before a marathon, take the behaviors that have already proved successful on other occasions, such as tour de force that we all submitted before the school exams. " But while all that extra last-minute study may have you helped to pass an exam or a query, an additional training phase will only exhaust you feel exhausted in the days before the race.
Solution - "Thinking rationally help - support Hays -. You must realize that, at this stage of preparation, the miles go further and more intensive training is only counterproductive to your performance. Research shows that who reduced their training adequately achieved better results than those who train constantly until race day. To convince you that you have done all the work necessary to run a good marathon, related to your training diary and check the miles, the "long, intense workouts you have done for many weeks. And no matter how little effort and your short trips during the unloading phase: continuing to record your workouts in the diary to convince you that you're doing the program thoroughly. "Too much pressure
Trap 3
Symptoms - The overwhelming fear that the goal that you have set lap and for which you trained diligently for some reason proves to be too ambitious.
Case - Once you reach the peak in training, it becomes increasingly difficult to have confidence in their ability to maintain the preset speed. Many runners are obsessed with reaching the finish in 5 or 10 minutes of delays. Close race in 4:10 'instead of 4:00' would turn the marathon in failure.
Solution - Enter a few miles at marathon pace in a race that carried out during the exhaust (say 3 to 5 km at the speed of the marathon in a couple of races 12 kilometers) to consolidate the confi dence in your ability to be able to maintain the pace of the race. You also set a target lap alternative hypothesis to slow down to 5 or 10 minutes if the weather or your body to play against you on the day of the race.
TWO WEEKS TO START
Trap Return 1
energy
Symptoms - A feeling of strength and fitness during the discharge. Your body is eager to compete.
Cause - If, after the last week of hard training miles run begin to diminish, the body recovers quickly from the hard labors of preparation and invigorating. The rest and the four months of training behind you have hardened your body and trust in yourself.
Solution - For it may feel good, do not risk many months of training for a personal record or recognition of a category in garetto of 10 km. The torment of a muscle contraction may be the next prize. Rather reread the brochure with information on the race to prepare psychologically for the big day. Get a coffee with your training partners and discuss with them some strategies for the day of the marathon. Also found active and productive pastime to indulge in on weekends, for example a nice outing with friends or family, some work at home or references for some time. Or if you really want to be surrounded by runners, Volunteer organizers of a local race. This type of involvement will satisfy a bit 'of your "want to race for the marathon and not be tired too.
Trap 2
phantom pains
Symptoms - A whole new pain in the foot, knee, hip, back or any other part of the body, which stops for no apparent reason.
Cause - pangs and pains in the process of falling passenger body regeneration. "During the unloading phase, the reconstruction of tissues at the microscopic level causes muscle contractions and cramps sometimes, because the body goes through a phase of adaptation," says Dr. Smurawa. Also, when there is less and there are concerns of most of the race, the daily pain that would normally be ignored s'ingigantiscono.
Solution - Think of each phantom pain as a signal of restoring and preparing the body for the marathon. Since your training hours are shorter, the extra time devoted to stretching to help the body to relax and find some 'elasticity. And if you love whirlpool and some strategies for their long day of the marathon. Also found active and productive pastime to indulge in on weekends, for example a nice outing with friends or family, some work at home or references for some time. Or if you really want to be surrounded by runners, Volunteer organizers of a local race. This type of involvement will satisfy a bit 'of your "want to race for the marathon and not be tired too.
WEEK BEGINS
Trap 1
Heavy legs
Symptoms: A feeling of tiredness and heaviness in the legs concentrated, but that affects the whole body, felt in the last days before the start.
Cause: "The regeneration of tissues of the legs during the period of discharge, coupled with the fact that you are storing greater amounts of carbohydrates and water, you will feel after a hearty lunch," says Dr. Smurawa. In other words, you feel like a slug.
Solution: Make sure that you are not the only one to find this feeling: "The simple fact of knowing that it is normal feel this way during the discharge can contribute to rebound, "said Robert Udewitz, a sports psychologist and director of Behavior Therapy in New York. Try also some extension (accelerations of 80-100 meters) after your runs relaxed. The extensions can pull away a bit 'of rust, making you feel fresh and ready to run, without exaggeration.
Trap 2
sense of loss
Symptoms - A feeling of malaise, depression, almost despair, which often is accompanied by physical weakness and that is intensified toward the end of the discharge.
Cause - "Generally the race contrasts the feelings of anxiety and depression - says Hays - therefore running less, the feelings negative tend to resurface and improve. "
Solution - Adopt a short-term approach. "You only get to Sunday," says the Hays. Practice of cross training workout with low intensity, low impact, such as stroke in the water, to generate positive sensations usually result from the race. Then exploit this period of recovery to focus on other aspects of life that make you happy, like listening to music, cooking and spending time with family and friends. And hiring a fi lm or learn some comic book fun to lift the mood.
Trap 3
Weight Gain Symptoms - The scale marks n few pounds more at the end of the period of drain.
Cause - When we eat carbohydrate-rich foods to fuel our reserves (energy) of glycogen, also store water. "If you stay in a state of chronic dehydration, this extra amount of water can cause weight gain during the discharge for the marathon, because you're running less and do not sweat much," says Clark.
Solution - Be aware that water and the extra weight will come in handy during the marathon. Will effectively contribute to better keep you hydrated on race day, when they are released by burning glycogen. But you can still do something about it. Not pesarti in the three weeks of discharge and, if you fear that the clothes you are closer than usual, wearing dresses and belts less "stuffy" by
runnersworld.it
Mathias
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