My first ever half marathon! 初ハーフマラソン!
大好きな友達シネードのおすすめで、初ハーフマラソンについて詳しく書こうと思う。
Let me just start with, unless you have time to train and
follow a proper nutrition plan, I don’t think a half marathon is ideal. A 5km
or 10km you can wing to a certain extent, but a half marathon will cause some serious
burden on an unprepared body, especially the joints. My knees and ankles really
hated me during the race and for several days after as well. I could barely
climb the single flight of stairs to my second floor apartment.
まず、体を鍛えるトレーニングと栄養プランがないと、ハーフマラソンはきついと思う。5キロや10キロのマラソンだったら、なんとかなるけど、ハーフマラソンの場合、準備しないと体の負担が大きい。特に関節。走っている時から数日後まで、膝と足首がすごく痛かった。2階にある自分のアパートまでの階段がきつかった。
So let’s talk about training. I have been running regularly
(approx 2-3 times a week) for about 2 years now. My usual distance is 4-5km
which I can run easily under 30 mins. I sometimes push myself to do a longer run
of 6-8km, which I can also run without too much effort. I have participated
three 10km races, slowing improving my time to 62 mins.
ここで、トレーニングについてちょっと書きたいと思う。2年間、週に2,3回走っている。いつも4-5キロぐらい30分ほど走っている。たまにもうちょっと長く、6-8キロを余裕をもって走れる。今まで3つの大会で10キロにエントリーして、自己ベストを今の62分までだんだん更新してきた。
Pre-race photo shoot - my awesome coworkers. |
Four weeks before the race, I realized that I should
probably start seriously training. I stopped belly dancing, and instead
incorporated 3 strength sessions into my weekly training. I have to give a huge
shout out to my sister who is a personal trainer in Australia, for writing me
some killer strength workouts. Even after training for just four weeks, I felt
stronger than I have in years. I can even see the beginnings of muscle
development, especially in my core. On top of the strength sessions, I also
started running 10km on the weekends, and joined yoga class once a week.
今回の大会の4週間前、トレーニングをもうちょっとしっかりしなといけないことに気づいた。ベリーダンスを休んで、その時間週3回筋トレをしていた。オーストラリアでフィットネストレーナーをやっている妹にはすごく感謝している。筋トレのプランを全部立ててくれた。4週間しかやってないのに、数年ぶりに少し以前のような体力が戻ったと感じている。特に体幹の筋肉が少し付いたことが分かるようになった。筋トレの上に週末に10キロ走ったり、週に一回ヨガをしたり、した。
So ready for this! |
Nutrition is probably my weakest point. After Christmas I
decided I wouldn’t drink alcohol before the marathon, but that resolution
didn’t last. I didn’t drink excessively though. As the amount of exercise I was
doing increased, so did my appetite. I was hungry all the time. Unfortunately,
I chose to remedy this mostly with snacking at my desk. I also ate an entire
jar of Nutella in a little over a month. My blood sugar levels were probably through
the roof. Now that the race is finished, I am trying to slowly ween myself off
of the sugary snacks. I just need to
figure out how to convince my co-workers to stop giving me chocolates and other
delicious things that I can’t help but eat.
栄養バランスを取れないことが私の弱点かもしれない。クリスマスの後、大会までお酒を飲まないと決めたけど、結局飲んでしまった。酔っぱらうまでは飲まなかったけど。
運動量が増えると食欲も増した。いつもおなかが空いていた。残念なことに、お菓子ばっかり食べた。1ヶ月でヌテラ(チョコレートスプレッド)の瓶を一人でまるごと食べた。血糖値がやばかったはず。大会が終わってから、お菓子をあまり食べないように頑張っている。同僚へのお菓子のお断り方も練習しないといけない。本当に貰いすぎ!
On the positive side of nutrition, I did succeed in not
upsetting my stomach before race day, which is one of the most important things.
I also did fairly well for a first attempt at carb-loading and fuelling during
the race. The day before the race I had a big lunch of rice, vegetables and
pork skewers. I followed this with a small dinner of Japanese curry rice
(not-spicy). The morning of the race I ate granola with yoghurt and a banana
for starters, then 1 hr before the race I had an energy jelly. During the race
I ate a small piece of chocolate and some kind of sports candy which has the
consistency of chalk. At every water station throughout the race I went for the
sports drink, except for the very last one where I got water. With this
combination, I found that I was adequately fuelled for the race. I didn’t run
out of steam, and even had the energy to pick up my pace at the end of the
race. This was pleasantly surprising, because during my previous race, a 10km
in December, I was extremely fatigued and unable to pick up my pace in the last
2km. There is definitely something to be said for good nutrition and adequate
fuel!
成功したことは大会前におなかを壊さなかったことだ。非常に大事だね。それにカーボ・ローディングという疲労を防ぐための栄養摂取法と走りながらのエネルギー補給も成功したと思う。大会の前日、ご飯、野菜炒め、串カツの大盛りランチを食べた。晩ご飯は小サイズの甘口カレーライスを食べた。当日の朝、グラノーラとバナナとヨーグルトを食べた。レースの1時間前、エネルギーゼリーを飲んだ。レース中、チョコとスポーツ用キャンデイも食べた。最後の給水場で水を飲んだ以外、それ以外の給水場ではスポーツドリンクを飲んだ。このプランで最後までエネルギーを保てた。途中で使い切ることなく、最後の2キロで速度を上げることも出来た。12月に10キロ走った時は疲れすぎて出来なかったからうれしい驚きだった。ちゃんと栄養を考えることは本当に大事だなぁと思った。
The course was relatively flat and straight. On the positive
side, no crazy hills to overcome. On the negative side, you are constantly
battling boredom. I started the race slow, wanting to conserve my energy for
the second half, which I knew was going to be the biggest challenge. There were
two checkpoints, one at the halfway point, and the second at the 15km mark.
Both of these checkpoints had a time limit, which participants had either to
make or be stopped from continuing the race. I made the half-way point with 4
minutes to spare. I realized at that point that I should probably pick up the
pace just a little and avoid cutting it so close. But the road was straight and
boring, and my song playlist had almost come to the end. My left knee which had
been hurting since about the 7km mark threatened to give way as my hip-flexes
began to stiffen and complain. My doubts that I could finish the race, which I
had been trying to ignore for the entire race, were slowly crowding into my
mind.
コースは平坦でまっすぐだった。よく言えば、坂がなくて楽。悪く言えば、退屈との戦い。一番辛いはずの後半のために、エネルギーを温存したかったから、最初はゆっくり走った。チェックポイントが2つあった。折り返し地点と15キロ地点で制限時間に間に合わなかった時は、バスに収容されるところだった。折り返し地点で4分あまりで間に合った。ギリギリすぎて、速度をちょっと上げないとやばいかもと気づいた。でも、道はまっすぐでつまらないし、音楽のプレイリストも切れてきた。7キロ地点から痛かった左の膝がレース後半になって腰がだんだん硬くなったせいで痺れてきた。レースの最初からあったけど無視していた、「完走できない」という不安がさらに増した。
At the 13km mark, I moved to pass a couple who were running
together. As I was passing them, the husband greeted me, and asked where I was
from. I took out one of my headphones and started talking. I think another huge
thank you is in order for this stranger, who kept me entertained for about 2km
along the most boring and mentally draining stretch of the race. Talking with
him gave me the mental strength I needed to pick up the pace and ultimately
finish the race. I also need to thank my long-term running partner, Rick, for
preparing me to be able to maintain a conversation while running without losing
my breath. I wish you were still in Miyazaki enjoying this running journey with
me, but I am glad you are doing well back home.
13キロ地点、一緒に走っていた夫婦を追い越そうとしたところで、「出身はどこ?」とご主人に声をかけられた。イヤホンを耳から外して、話し始めた。一番つまらない、精神的にきついところで相手をしてくれたこの人にすごく感謝している。この人のおかげで、元気を出して完走出来た。後、息が切れず、走りながらおしゃべりができるようになったのは一緒にランニングしてくれた友達のリックのおかげで感謝している。このランニングの話が一緒に楽しめるようにまだ宮崎にいたら、よかったのにね。でも、アメリカで元気でよかった。
Do I look like I am in pain? Cause I most certainly am in this pic! |
Along the final 2km stretch the locals lined the road,
shouting out words of encouragement as I passed. I wondered if my smile was
starting to look pained rather than happy, because I was feeling both emotions
simultaneously. Waiting for me at the finish line were my co-workers. As soon
as they saw me approach, they started waving and snapping pictures. I felt like
some kind of champion runner, complete with fans. They handed me a bottle of
apple flavoured water, and pointed me towards the certificate collection zone.
My time was 2hr 26mins. I had managed to finish 9 mins ahead of the time-limit,
which was set at 2hrs 35mins. My legs, hips and lower back felt like I had just
run to Australia and back. I doubted whether I would be able to move them at
all if I stood still for two long.
最後の2キロ、地元の人が沿道沿いで応援してくれた。嬉しさと苦しみ。この二つの感情を同時に感じていたからその時の「笑顔」が幸せよりも辛さが出ていたのかなぁと思った。ゴールで同僚が待ていてくれた。私を見た瞬間、手を振ったり、写真を撮ったり、してくれた。応援団が付いているチャンピオンの気持が体験出来た。りんご水を渡してくれて、賞状をもらう所まで案内してくれた。完走時間は2時間26分だった。結局、制限時間の2時間35分より9分も早くゴール出来た。
ここからオーストラリアまで走ったら、こんな状態になるかなぁと思えるほどの痛みだった。しばらくの間動かないと2度と動けなくなるかもと思った。
So happy to see the finish line!
|
1,664 calories and 21.1km later... |
I sat by the river with my co-workers and ate the bento
lunch and pork-miso soup. I couldn’t sit on the blue tarp on the ground with
everyone for fear of being unable to get up again, so I sat on a small bench to
the side, stretching out my legs as I ate. I just ran 21.1km, without dying. I
actually did it. It hurt, but I did it. I think I want to do it again. Am I
insane?
同僚と一緒に川のそばで弁当と豚汁を食べた。立てないかもしれないという恐怖で地面に座ることが出来ず、近くのベンチに座った。ランチを食べながら、足のストレッチをした。死なずに、21.1キロ走り切った!本当にやった!痛かったけど、出来た!もう一回やりたいかも。
私クレイジーかなぁ?
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