My Marathon Break Four Journey-Practice

After applying Marxist philosophy to my marathon trip, I have increased my motivation and confidence, and I also understand that I should proceed step by step according to my actual situation, don't lose heart when I encounter difficulties, and I should temper my perseverance and stick to it. Let's start the specific practical operation, that is, running practice.

After Zheng started the marathon, my first measure was to increase the amount of running. It is said that running amount is the foundation, and laying a good aerobic foundation is very important for completing a marathon. This sentence applies to ordinary people as well as to me. In the past, my monthly running volume was mostly around 100 km, but Zheng Kaima just increased it to 200 km before, which is still helpful. Therefore, I insisted on the method of continuing to increase the amount of running, and the amount of running has remained above 200 kilometers since April. After increasing the amount of running and training, some progress has been made, but it still has no effect. If we just continue the old method of heap running in the past, it seems that we can only make small progress, which is still far from my goal.

An accidental opportunity gave me the key to a breakthrough. A colleague and runner told me that I could join a running organization. He recommended the Beijing Marathon Association and the Orson Training Camp organized by the Horse Association to hold regular activities. I hesitated at first. The training camp is in the Olympic Forest Park, where the environment is very good, but it is too far from my home. Night training is also something I seldom do before, for fear of affecting my sleep. I used to practice alone, but I didn't know what it was like to run with others. In short, before I begin, I have many questions and negatives. But I went anyway. At the end of April, my colleagues and I went to a training camp in Orson, Beijing Horse Association. Who knows, "As soon as I entered the waiting gate, Xiao Lang was a passer-by". Starting from Group F, run at a pace of 13 km and try your best to keep up. The pace reached 540, which improved my pace by half a minute. The Horse Association Training Camp is not only led by coaches to warm up, stretch and explain running skills, but also led by walkers, volunteers to help see things, photographers to take pictures, and sometimes free supplies. The whole training camp is public welfare, the team atmosphere is harmonious and warm, and the runners are friendly and positive, which is much better than running alone. So I fell in love with the training camp at once, and I have been attending HKJC training since then, basically without interruption. The training camp has a timetable every week. Runners choose a group to train according to their own level, and report the data after the training. The coach will summarize and comment on everyone's data, and then modify the schedule for next week. Although I am very tired when I come home from training every time, I am like a bee falling into a flower cluster, collecting all kinds of nectar to my heart's content, and trying to make myself sweet after "gathering all the flowers into honey". The schedule is to train three times a week, which is more suitable for amateur runners. Of course, many people can't attend all of them for various reasons, but as long as they persist in training as much as possible, they will still make progress. At first, I basically participated once a week. Later, it was found that there was also a training camp in Green Dam Park on weekends, which increased to two or three times a week. In this way, after four months of training, my ability in all aspects has been improved. By August, the pace capacity of 13 km entered the range of 520-530, and I was promoted from group F to group E. After four months of training, I was promoted from group E to group D at the end of 202/kloc-0. Group D is actually a group with a total score of 400 in Malaysia. My data has gradually reached the requirement of breaking four. 5 km PB reaches 22 minutes and 50 seconds, 10 km PB46 minutes and 56 seconds, and half horse PB 1 hour 50 minutes. These results are obviously higher than before I entered the training camp, for example, the half-horse performance improved for 20 minutes. So why is the horse association training camp so magical? What exactly did you practice in training camp? I think the most important thing is to teach me to warm up and stretch. In addition, speed training also plays a very important role for me. Speed training is carried out in several ways, one is gradually accelerating running, the other is aerobic+mixed oxygen running, and the other is intermittent running. I just need to follow the timetable and keep up with the speedometer, so I don't have to worry about what to train.

In the whole training camp, Tao Ge was the runner who helped me the most. Actually, Tao Ge is a few years younger than me. Everyone called him Tao Ge, so I called him Tao Ge. Tao Ge not only runs well and makes rapid progress by himself, but also enthusiastically helps his runners. He is the star of the Hong Kong Jockey Club. We ran from group f to group d. Although I have been making progress, I am a little behind Yu Tao's progress. Tao Ge conducted a marathon test on 202 1, 1 1, and the score has reached 339. But I haven't broken four yet. I must study more in Xiang Tao. One advantage of Tao Ge is its steady pace. If you say that you are accelerating gradually, you will run out a beautiful inverted triangle pace chart. If you say you match 5 10, you really match 5 10, and the error before and after is less than 2 seconds. And my own pace fluctuates greatly, which is also the gap between us. I remember when I ran Group E last year, it was often Tao Ge who took our Group E four donkey kong (Sui Jie, A Xian, Listening to Rain and me) to run, and everyone basically insisted on finishing the race. Sui Jie said no every time and finally rushed forward every time. Listening to the rain is not seen before running, nor after running, but suddenly appears when leaving, which is unpredictable. A Xian is the youngest and has the greatest potential. He could have made it to Group D long ago, but he just waited until we made it to Group D together. At Green Beach Training Camp, I also met a group of friends who love running. The owner of the Ling Xue camp and others gave me a lot of help. Also running together are Teacher Ya, Lao Li, Gao Gao and beijing beijing. We promoted and supported each other, and everyone made progress.

Later, under my strong recommendation, several runners were also pulled into the training camp by me. Everyone who attended said yes and insisted. Great God Earth used to run, but it was interrupted for a long time until I told him to find Orson. As a result, he made rapid progress. Now I have been promoted to Group C and become a photography volunteer.

Progress happened unconsciously. Before I knew it, I was able to run at a speed of more than 5 minutes and intermittently for 5 minutes. So, I am confident to break four, I just need one game to confirm. In the second half of last year, I signed up for the Beijing Marathon and won the lottery. I am full of expectations for achieving the goal of breaking four with North Malaysia. As a result, North Malaysia was postponed due to the epidemic. At the beginning of this year, I signed up for Penglai Marathon and Hebi Marathon, and the result was postponed because of the epidemic. Why is it so difficult to run a horse these days?

April 2022 10 is the original day of Hebi Marathon. If it is postponed, there will be no game. Fortunately, running friend A Bo recommended a test match for their running group, and the time was April 10. I had the cheek to take part in this test competition of "Niubi Club", the main purpose of which was to see how good I am now. I am particularly concerned about whether I can break four. The test time is just right, because my previous rhythm was prepared according to the cycle of Hebi Marathon.

April 10, the game time is 7 am. I got up at 4: 30 and had a simple breakfast, a bowl of fried noodles, a bread and mustard tuber. Then I rushed to the Olympic Forest Park, the venue of the competition, which I am too familiar with. The test match arranged by "Niu Niu Club" is a classic "Eight Horses of the Olympics", that is, Orson Park North Park runs 8 laps. They are well designed. Before running, there are coaches to warm up, and everyone is given a number cloth for easy identification. There is a supply point every 2.5 kilometers, where you can drink water and so on. There are photographers taking pictures along the way to simulate the real game. It is a normal day for running, cloudy and sunny, with temperature 14-26 degrees, mild haze and high humidity. I wore a T-shirt and shorts, which was very comfortable at first, but it was still very hot halfway through. At seven o'clock, the test match starts on time. About 20 people came to the club to participate in the competition. I don't know anyone except ABO and Hou. It seems that no one is near me, so I run alone.

After the start, Abo and other powerful players rushed out at a pace of around 430. I ran slowly in the back, at my own speed. Since we want to break four, the pace should not be lower than the average of 54 1. My plan is to slow down slightly for the first 5 kilometers, 535,6-15 kilometers, gradually accelerate from 530 to 520, 16-32 kilometers, and keep it at 520, and finally 10 kilometers, as the case may be. If you finish the task ahead of time, you will have more time to adjust and keep in good condition, otherwise it is acceptable to slow down, as long as you don't lose too much. In fact, my pace in the first kilometer is 537, my heart rate is 128, and my pace frequency is 186. I feel very relaxed. 42 kilometers is very long. The first kilometer is just the beginning. You can't drive too fast. In the second kilometer, the pace is 533, the heart rate 144, the speed is slightly improved, and it enters the state of middle and long distance running. Not far after walking for 2 kilometers, I saw the first supply station. Volunteers enthusiastically held cups. I don't want to drink. Volunteers greeted me and said, have a drink. I took the paper cup, drank a little and sent it back to the supply station. They said no, just throw it on the side of the road and they will clean it up. How sweet! Orson has a good running atmosphere. Many runners come here to run on weekends, so I'm not lonely at all. When running, sometimes I care about my own data, and sometimes I look at my running friends and enjoy myself. 5 km, with an average pace of 53 1, which takes 27 minutes. This is my plan. I'm not tired at all and I'm in good shape.

Starting from 6 kilometers, I intentionally increased my speed, the pace basically entered 520, and my heart rate increased a little, but I didn't feel breathless. Before the race, I predicted my whole horse performance. If I multiply the 5 km score by 10, the whole horse score is 348. If I subtract 10 second from the last LSD, I should be able to run to 346. Of course, before running, I still have doubts about these two predictions. There are many uncertainties in every game, such as weather, state and so on. Whether or not to hit a wall is also a key factor, so no one can say that the final result is good. It is said that this is also a great charm of the competition. Never mind that, just run at the planned pace. At the end of 10 km, I filled the first energy glue. The test team prepared energy glue this time, but I'm here to run, so I'd better eat my own. 10 km took 54 minutes, one minute faster than I expected. The first small goal has been achieved. From 1 1 km, my stomach felt a little uncomfortable, and I had a faint feeling of falling in my abdomen. I wonder if it's because I didn't eat well. I tried my best to keep the rhythm within 520, surpassing the female players in a powerful club. She obviously rushed too fast in front, and the speed dropped obviously at this stage. When I passed her, I called "Come on" to her and she answered "Come on".

At the end of 15km, I filled a salt pill, but when I wanted to eat it ... it fell off, so I had to take out another one. This kind of accident actually simulates what might happen in a real game. 15km, it took me 120, 2 minutes faster than planned. I don't think my stomach hurts anymore. Thinking of my own plans, I continued to speed up, and 16 km suddenly reached 504. Afterwards, I found out that this was the fastest kilometer of my journey. I was shocked to hear this pacing broadcast, thinking that I can't run so fast, and I haven't arrived yet. Then it was a little slow, but it was all around 5 10. It took me 152 when I was half-horse, which was 1 more minutes slower than my half-horse PB and 3 minutes faster than planned. The first half was pretty fast. Anyone who has run a marathon knows that running half a marathon is not half a marathon at all, but 30 kilometers, especially 35 kilometers, is the real test. I know this well, so I'm not excited, just a little worried that I can't hold on in the second half. But on second thought, I have trained for so long and spent so much effort. I think it's not easy to collapse. In addition, I ran 5 10 in aerobic 8 km training last week, and I feel particularly comfortable, so don't worry too much.

April in Orson is the most beautiful season of the year, with flowers everywhere, willow green and peach red. After running through these beautiful scenery, the fatigue of running is relieved and the mood is happy. At 25 kilometers, I used 2 1 1, which was 4 points faster than planned. 30 kilometers, it took me 238 hours, 5 minutes faster than planned. But the body is getting tired, which is reflected in the pace, which is about 520. And after 9 o'clock, the sun came out, the temperature was getting higher and higher, and my sweat began to drip uncontrollably. I regret not wearing a hat and sunglasses. I drank a large glass of water or energy drinks at every supply point, but I still felt hot and thirsty.

Finally, it is 32 kilometers. I have carried out the strategy formulated before the game very well and grabbed a few points. It depends on the last 10 km. The last 10 km is really the most difficult part. The body has reached its limit and the pace has been declining. 35 kilometers ago, it was barely within 530, and by 36 kilometers, it had fallen hopelessly to 540. Fortunately, I also considered this. It is normal and acceptable to consider the speed before the game. 40 kilometers, eight laps have been completed, after the supply point, I drank another glass of water and started the last two kilometers. It takes 334 hours at this time, which is quite a surprise to me. Four hours and more than 20 minutes, I can break four even if I walk. I am in a good mood, but I am really tired. Because there are many passers-by in the last paragraph, I have to keep avoiding pedestrians and spend more energy. 4 1 km is the slowest kilometer, with 555 points, but fortunately it didn't drop 6 points. In the last mile, I stared at the mileage on my watch, leaving the last 500 meters (that is, 1/2 kilometers) and the last 330 meters (that is, 1/3 kilometers) ... When I ran back to the starting point, someone asked me how much I was missing, and I said 100 meters. They cheered and cheered to get me ready. I turned around, rushed to the ribbon and raised my arms. I am very excited and happy to enjoy this treatment for the first time and complete a difficult marathon. After speaking the lines, I quickly pressed the watch stop button. 3 hours, 47 minutes and 25 seconds, this is my new PB, and I finally completed the trip to break four with a score of 347. This is not only a marathon test race, but also my spiritual and physical journey this year.

I am very grateful to Bao, coach Hou and Niubi Club for giving me this opportunity to test my training results. Although this is not an official competition and the IAAF will not recognize this achievement, it is not important to me. What I value is what stage my level has reached. Judging from the test match, it did reach the level of breaking four and reached the goal of breaking four set a year ago. Congratulations!

Looking back on this test match, it is reasonable to make plans before the game and implement strategies during the game, so as to be subjective and realistic. The result of race 347 is just the average of 346 and 348 predicted by me before the race, which shows that this prediction method is reasonable. My whole horse strength is at this level, and the competition is basically exerted. Today's psychological adjustment is good. At first, I didn't rush to exert myself, but it was relatively stable all the way. When I feel uncomfortable, I can ease it by adjusting my rhythm and thinking, especially in the last few kilometers, I lost my speed, and I can't keep much through perseverance. Of course, there is still room for attention and adjustment in future competitions. First, in terms of equipment, you still have to wear a hat and sunglasses. Last year, you were uncomfortable without sunglasses, but I forgot this time. The second is the pace. The overall pace policy is correct, but the pace of 1 1 km is still too fast. Although it is no problem to run at this pace, it is a long distance of 42 kilometers after all, and the pace should not be too radical. Third, running posture and pace frequency. There are still some unreasonable places in running posture, and the pace frequency is generally good, but it is getting slower and slower after 35 kilometers, which is lower than 180 and needs to be improved.

A year ago, when I set the goal of breaking the four goals, I had no bottom in my heart. A year later, when I achieved this goal, my heart was certain. I can't count how many times I have experienced Orson training and Green Dam training. I only remember that on the day of training, I had to prepare my running clothes in advance and take part in every run seriously. The weather is not always so comfortable and pleasant. Some run in the heavy rain, some run in the cold wind, and some run in the hot sun. Only one person knows the ups and downs of a year, but the progress of a year is enormous and the happiness of harvest is priceless. Fortunately, I found a running organization and made friends who really love running. I will continue to work hard to find the next goal, continue to develop my potential and continue to enjoy it.