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<table border="0" cellpadding="3" cellspacing="1" width="100%" class="forumline"> <tr> <th class="thCornerL" width="22%" height="26">Autor</th> <th class="thCornerR">Wiadomość</th> </tr> <tr> <td width="22%" align="left" valign="top" class="row1"><span class="name"><a name=""></a><b>yan2t3j5</b></span></td> <td class="row1" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://picsrv.fora.pl/xeon/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Wysłany: Śro 3:57, 11 Maj 2011<span class="gen"> </span> Temat postu: ventilation jordan 13 Second Chances along Sandra</span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">v class="hft-lines"> <br />After seven marathons and a flawless training season,<a href="http://www.boxzi.com/air-jordan-1" target="_blank" class="postlink">jordan 1</a>, Debbie Neethling entered her eighth marathon with hopes of damaging four hours. 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For first-timers, definitely no access. <br />And if your marathon left you feeling depleted alternatively, worse,<a href="http://www.nickelsgarage.com/smf/index.php?topic=19626.msg27343#msg27343" target="_blank" class="postlink">Nike Lunar Sale 10 Steps apt Improving Your Triathlon Swim - free treatise court</a>, harmed, that's dissimilar sign namely you ought sit it out. Take your losses, regroup, and try another 6 to 9 months after. <br />But if training went well and you're healthy, all is not necessarily lost. With the right merge of rest and quality work, you can sharpen your high level of fitness, and redeem your racing hopes in the very same season. Here's how. <br />Time it Right <br />If you are going to try again, when should you? 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But if you moved hard through the heat for 42.2km, or bonked at the 32km mark and had to walk to the finish, it's a good mind to wait six to eight weeks ahead you race again. <br />Start your exercising for the next race with superfluity of repose. If you ran the entire marathon, take a week off from running. In the first few days, walk and do nonimpact activities to flush the lactic mordant from your thighs. Gradually join low-impact cross-training and stretching. It tin be frustrating no to flee - primarily while you've got lots of pent-up stamina - merely the rest will pay off. <br />You're not working to lose your conditioning. Your body has been under accent for 4 and a half months. Everything is vulnerable and the potential gain, for distant for conditioning, namely so minimal that it's not even value the hazard. <br />Take it Easy <br />After a week, add back distance cautiously. Most coaches recommend a middle-distance run, which, depending on your fitness level and experience, should be anywhere between 13 and 24km two to 3 weeks behind race day. You might also comprise rhythm work before the race just to get the fast-twitch brawn fibres firing. Top-rated coaches suggest a 10km or half marathon at marathon goal pace at least two weeks before the marathon to ‘feel’ your goal pace. <br />Training your expectations should too be a key part of arrangement the second time around. Try not to put too much stake in your next race. After entire, you still won't be able to control the weather on race day, and so numerous other factors that could shock on your performance. <br />Letting go turned out to be the dupe for Neethling. She had yet signed up for another marathon, which was six weeks later, and was planning to do it with her 21</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="http://picsrv.fora.pl/xeon/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> </table>
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