"FUEL UP: FOR DISTANCE RUNNING"

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  • 7/31/2019 "FUEL UP: FOR DISTANCE RUNNING"

    1/3

    = [[[)LC]LPRBN@)BGL DPNQ 6:36

    Fq Cnarrc BcvzagUAXCNIPXVAXAGI

    Vpii`vr mcu` c piasp` r`x ge ha`xcvqv`spav`l`ixr xmcx cv` ucrxnq haee`v`ix evgl xmcx

    ge c rxv`ikxm. zg{`v gv zmqrasp` cxmn`x`) Cr`ihpvcib` cxmn`x`r xmgr` {mgr` bgixaipgpr

    cbxauaxq vcik`r ai n`ikxm ge xal` evgl 2: laipx`r xg 8mgpvr `i`vkq v`spav`l`ixr cv` u`vq haee`v`ix) Ai xmar

    cvxabn`. {`nn xco` c nggo cx xm` piasp` v`spav`l`ixrge vpii`vr cih zvguah` {cqr xg bprxglat` c ha`x znci

    rz`baeb xg c vpii`vr i``hr)

    Xm` Icxpv` ge Vpiiaik@ihpvcib` cxmn`x`r. nao` harxcib` vpii`vr. v`spav` c

    xv`l`ihgpr clgpix ge `i`vkq -bcngva`r! xg rprxcain`ikxmq xvcaiaik r`rragir) Pnxvc,`ihpvcib` cxmn`x`r bci

    pr` pz xg 5.:::,=.::: bcngva`r z`v hcq hpvaik xvcaiaikr`crgi) Aich`spcx` ha`xcvq rpzzgvx lcq v`rpnx ai

    h`mqhvcxagi. bmvgiab ecxakp`. lprbn` ngrr cih aidpvq) Aichhaxagi. xvcaiaik `i`vkq cih z`vegvlcib` cfanaxq {ann

    h`bnai`)

    EP@N PZEGV HARXCIB@

    VPIIAIK

  • 7/31/2019 "FUEL UP: FOR DISTANCE RUNNING"

    2/3

    81DPNQ 6:36[[[)LC]LPRBN@)BGL

    Bcnbpncxaik @i`vkq I``hrFcr`h gi k`ih`v. ck` cih cbxauaxq n`u`n. xm`v` cv` ralzn`egvlpncr gi vpiiaik {`frax`r cih ai rzgvxr ipxvaxagi fggor

    xmcx bci f` pr`h xg bcnbpncx` V`rxaik @i`vkq @}z`ihaxpv`-V@@! egv cxmn`x`r ai ciq rzgvx) V@@ bci xm`i f` pr`h cngik

    {axm ci Cbxauaxq Ecbxgv Vcik` xg h`x`vlai` hcanq `i`vkqi``hr) Kg xg LcvcxmgiKpah`)bgl xg eih c bcngvab bcnbpncxgv

    egv vpii`vr)Pnxalcx`nq. zmqrabcn ecbxgvr bci f` pr`h xg h`x`vlai` ae

    lgv` gv n`rr `i`vkq ar v`spav`h) Ciq i`kcxau` rqlzxglrrpbm cr h`mqhvcxagi. gikgaik ecxakp`. h`bv`cr`h

    z`vegvlcib` gv aibv`cr`h aidpva`r bgpnh l`ci hcanq bcngvabi``hr cv` igx f`aik l`x) Bprxglat` qgpv bcngva` i``hr cr

    i`b`rrcvq fcr`h gi xm`r` ecbxgvr)

    Zvgx`aiVpii`vr cih cxmn`x`r ai k`i`vcn v`spav` lgv` ha`xcvq

    zvgx`ai xmci xm`av r`h`ixcvq bgpix`vzcvxr) Xmar ar xmgpkmx

    xg f` hp` xg xm` i``hr ge xarrp` v`zcav cih ci aibv`cr` aifvcibm`h,bmcai claig cbah pr` cr cp}anacvqep`n) Zvgx`ai aixco` egv cxmn`x`r k`i`vcnnq

    vcik`r evgl 3)0 6): k'ok ge fghq {`akmx.{axm `ihpvcib` cxmn`x`r gi xm` ng{ `ih)

    Mg{`u`v. rgl` `ihpvcib` cxmn`x`r lcq xvcaicih z`vegvl f`xx`v {axm lgv` bcngva`r bglaik evgl

    zvgx`ai cih lcq {arm xg rmaex xg xm` makm`v `ih ge xmarvcik`) Lgrx alzgvxcix {m`i ax bgl`r xg ha`xcvq zvgx`ai ar

    bmggraik makm,spcnaxq rgpvb`r xmgr` {axm makm fagngkabcnucnp`r cih narx`h cr bglzn`x` zvgx`air) Xmar {ann `irpv`

    v`k`i`vcxagi ge xarrp` hclck`h hpvaik xvcaiaik)Bglzn`x` cih makm,spcnaxq zvgx`air cv` lgrx xqzabcnnq

    egpih ai xm` egvl ge cialcn zvgx`ai) @kkr. egv airxcib`.bgixcai cnn `rr`ixacn claig cbahr. {man` kvcai cih u`k`xcfn`

    rgpvb`r ecnn rmgvx cih lprx f` bglfai`h xmvgpkmgpx xm`hcq xg h`nau`v xm` i`b`rrcvq claig cbahr) Spcnaxq rgpvb`r

    cnrg aibnph` zvgx`ai rmco`r bgixcaiaik {m`q. bcr`ai cih'gv rgq. zgpnxvq. l`cx cih erm. lano. qgkpvx cih bgxxck`

    bm``r`) U`k`xcvaci gzxagir aibnph` xm` bglfaicxagir gez`cipx fpxx`v cih {mgn` {m`cx cih f`cir cih vab`)

    Bcvfgmqhvcx`rBcvfgmqhvcx`r cv` c bvpbacn `i`vkq rgpvb` egv vpii`vr. cihxm`q cnrg {gvo xg l`xcfgnat` ecxr egv `i`vkq) Ae xm` lprbn`r

    cih nau`v k`x h`zn`x`h ge xm`av bcvfgmqhvcx` -knqbgk`i!rxgv`r. ci cxmn`x` {ann `}z`va`ib`

    `}xv`l` ecxakp` -z`vmczr hattai`rrcih icpr`c! cr fnggh rpkcv hvgzr

    xg c u`vq ng{ n`u`n) Cxmn`x`r v`spav`c bgirxcix v`zn`iarml`ix ge

    bcvfgmqhvcx`r raib` xm` fghq bciginq rxgv` rg lpbm ai xm` nau`v cih

    lprbn`r)

    N@CVI LGV@) UARAX PR GINAI@ CX

    LC]LPRBN@)BGL

    Cucancfn` @]BNPRAU@NQ cx LC] LPRBN@ Rzgvxr Ipxvax agi

    Lc} Lprbn`+r Lc}Zvg ar c zg{`vepn fn`ih ge {m`qzvgx`ai bgib`ixvcx`. {m`q zvgx`ai argncx` cih zgxcrrapl

    bcr`aicx`) @cbm rbggz bgixcair 2: kvclr ge zvgx`ai)

    Lc}Zvg xcrx`r kv`cx cih mcr ig bmcnoq cex`vxcrx`)

  • 7/31/2019 "FUEL UP: FOR DISTANCE RUNNING"

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    : [[[)LC]LPRBN@)BGL DPNQ 6:36

    Cex`v cfgpx 6: laipx`r ge bgixaipgpr `}`vbar`. xm` fghqrxcvxr zpnnaik fnggh knpbgr` egv `i`vkq) Knqbgk`i n`u`nr bgi,xaip` xg h`zn`x` {axm bgixaip`h `}`vbar`. cih nau`v knqbgk`i

    ar pr`h cvgpih 3 mgpvr aixg `}`vbar`) Knqbgk`i n`u`nr cv`xqzabcnnq h`zn`x`h cex`v 2 mgpvr ge bgixaipgpr xvcaiaik)

    Xg rpzzgvx xm` `ihpvcib` cxmn`x`. bcvfgmqhvcx`v`bgll`ihcxagir cv` narx`h cx 0,3: k'ok ge fghq{`akmx)

    Xmar bv`cx`r spax` c ncvk` vcik`) Ci cnx`vicxau` l`xmgh ar xgh`x`vlai` 0:,50 z`vb`ix ge xgxcn bcngvab i``hr cih hauah` fq

    8 xg k`x hcanq bcvfgmqhvcx` kvcl v`spav`l`ixr) Fcr`h gi c6.::: bcngva` ha`x. ae bcvfgmqhvcx` aixco` {`v` 5: z`vb`ix.

    3.6:: bcngva`r {gpnh bgl` evgl bcvfgmqhvcx`r. {mabm {gpnh`spcx` xg 2::k hcanq)

    Xg rpzzgvx xvcaiaik cih gu`vcnn m`cnxm. bcvfgmqhvcx`rgpvb`r rmgpnh f` m`cnxmq) Ai k`i`vcn. bmggr` 3:: z`vb`ix

    {mgn` kvcair cih rxcvbm`r cih cugah zvgb`rr`h cih v`i`hrgpvb`r) Xm`r` {max` bcvfr mcu` f``i naio`h xg gf`raxq.

    aicllcxagi. m`cvx har`cr`. hacf`x`r xqz` 6 cih lciq gxm`vbmvgiab har`cr`r) Ralzn` bcvfr rmgpnh f` bmgr`i hpvaik cih

    cex`v xvcaiaik ginq xg spabonq m`nz v`zn`iarm knqbgk`i rxgv`r)Harxcib` cxmn`x` @rxm`v Mcv` {`akmr ai gi m`v g{i ha`xcvq

    mcfaxr cr ci Gnqlzab cih Mcne,Avgilci Xvacxmn`x`4 Al igx cf`na`u`v ai bcvf ngchaik) [mcxr lgv` alzgvxcix ar {mcxr ai

    qgpv fghq c bgpzn` ge mgpvr f`egv` cih xm`i hpvaik c ngikharxcib` vcb`. cih `u`i lgv` alzgvxcixnq. {mcxr f``i ai

    qgpv fghq bgirarx`ixnq egv xm` ncrx e`{ lgixmr ge xvcaiaik)Zv`, cih zgrx,xvcaiaik cih zv`,bglz`xaxagi bcvfgmqhvcx`

    ngchaik zmcr`r v`spav` makm`v cih lgv` ev`sp`ixbcvfgmqhvcx` aixco`) V`r`cvbm rmg{r xmcx bgirplaik

    bcvfgmqhvcx`r 6 mgpvr zvagv xg ci `ihpvcib` `u`ix kv`cxnqaibv`cr`r z`vegvlcib` fq rzcvaik lprbn` cih nau`v knqbgk`i

    egv c ngik`v hpvcxagi) C 6::6 rxphq rmg{`h xmcx vpiiaikbczcbaxq {cr aibv`cr`h fq 1 z`vb`ix ai xmgr` {mg bgirpl`h

    bcvfgmqhvcx`r u`vrpr xmgr` ai c ecrx`h rxcx`)Ai chhaxagi. ecrx bcvfr evgl ralzn` rpkcvr cv` f`i`bacn

    xg bgirpl` hpvaik cih cex`v xvcaiaik cih bglz`xaxagi)Xm`r` bci bgl` ai xm` egvl ge hvaior. k`nr gv fcvr) Ai

    chhaxagi xg xm` zv`,`}`vbar` l`cn. aixvc,xvcaiaik bcvfgmqhvcx`bgirplzxagi gee`vr ci chhaxagicn 5)1 z`vb`ix aibv`cr` ai

    z`vegvlcib`. bax`h xm` rcl` 6::6 rxphq) Cxmn`x`r lprxbcv`epnnq gfr`vu` cih n`cvi mg{ lpbm cih {mabm egvlr ge

    bcvfgmqhvcx`r gee`v xm`l xm` f`rx z`vegvlcib` f`i`xr {man`laialataik i`kcxau` rah` `ee`bxr) Xgg lciq bcvfgmqhvcx`r bci

    v`rpnx ai ci pzr`x rxglcbm. hacvvm`c cih bvclzaik) C k`i`vcnvcik` ge bcvfgmqhvcx` i``hr hpvaik `}`vbar` egv `ihpvcib`

    cxmn`x`r ar 3): 3)3 k z`v laipx` ge cbxauaxq)Zgrx,`}`vbar` bcvfgmqhvcx`r rmgpnh f` bgirpl`h cr

    rggi cr zgrrafn` zv`e`vcfnq {axmai 30 xg 2: laipx`r xgv`zn`iarm knqbgk`i rxgv`r) Xmar {ann m`nz zv`zcv` egv xm`

    i`}x xvcaiaik r`rragi. laialataik ecxakp` cih z`vegvlcib`alzcavl`ix) [mgn` egghr. dpab`r cih ng{,ecx hcavq cv` kggh

    zgrx,`}`vbar` bmgab`r)

    Ecxr

    Ecx rmgpnh igx f` egvkgxx`i cfgpx. cr ecx ar c kv`cx rgpvb` ge

    ngik,x`vl `i`vkq egv fgxm `}`vbar` cih `u`vqhcq cbxauaxa`r)Cex`v zvgx`ai cih bcvfgmqhvcx` z`vb`ixck`r mcu` f``i

    h`x`vlai`h. xm` icn lcbvgipxva`ix ge c {`nn,vgpih`h`ihpvcib` cxmn`x` ar ecx) Ecx rmgpnh f` bgirpl`h {axm `u`vq

    l`cn {axm xm` zgrrafn` `}b`zxagi ge zv`, cih zgrx, xvcaiaik

    gv bglz`xaxagi) Ecx zvagv xg xvcaiaik lcq bcpr` xm` e``naikge c epnn rxglcbm raib` ha`xcvq ecx h`ncqr kcrxvab `lzxqaik)

    Xmar lcq f` pibglegvxcfn` xg rgl` z`gzn`) Ecx cex`v xvcaiaik{gpnh cnrg rng{ xm` hak`rxagi vcx`. cih xmpr. xm` fghqr

    rz``h cx {mabm knqbgk`i rxgv`r lcq f` v`zn`iarm`h)Mcv` ar cnrg ci clcx`pv kpv` bglz`xaxgv. rg m`v ha`x ar

    rxvpbxpv`h egv fgxm z`vegvlcib` cih c`rxm`xabr) Rm` egnng{r cu`k`xcvaci ha`x ge 80,0: z`vb`ix bcvfgmqhvcx`r xmcx bgirarx ge

    ng{,knqb`lab. makm,f`v gzxagir fcncib`h {axm 60,2:k zvgx`aiz`v l`cn cih m`cnxmq ecxr rpbm cr `}xvc uavkai gnau` gan cih

    cugbchg) Rcqr Mcv` ge m`v ha`x. K`xxaik lq zvgx`ai vakmx ar

    o`q xg lcoaik rpv` A rxcq n`ci. fpx cnrg xg o``z lq fngghrpkcv bgirxcix xg cugah ciq rpkcv bvcuaikr)LR%E

    Xm` Alzgvxcib` ge xm` Zgrx,[gvogpx L`cnV`karx`v`h Ha`xaxaci Bmvarxa` Cbm`ifcbm {`akmr ai gixm` alzcbx g c zgrx,{gvogpx l`cn4 Xm`v` cv` r`u`vcnv`crgir {mq knqbgk`i v`zn`xagi gbbpvr crx`v gnng{aik`}`vbar`4 fnggh eg{ xg xm` lprbn`r ar lpbm kv`cx`vall`hacx`nq cx`v `}`vbar`. lprbn` b`nnr cv` lgv` nao`nqxg xco` pz knpbgr`. cih xm` lprbn` b`nnr cv` lgv`r`iraxau` xg xm` ``bxr g airpnai hpvaik xmar xal` z`vagh.{mabm zvglgx`r knqbgk`i rqixm`rar)

    Cbm`ifcbm chhr {mq ax ar alzgvxcix xg aibnph` zvgx`ai{axm xm` zgrx,{gvogpx l`cn4 Rxpha`r rmg{ xmcx rgl`zvgx`ai {axm bcvfgmqhvcx` cx`v `}`vbar` m`nzr `imcib`knqbgk`i v`rqixm`rar fq m`nzaik rxalpncx` airpnai) C 342vcxag g zvgx`ai xg bcvfgmqhvcx` ar v`bgll`ih`h) Xm`bglfaicxagi g `cxaik zvgx`ai {axm bcvfgmqhvcx` cx`v

    rxv`ikxm xvcaiaik lcq cnrg rxalpncx` lprbn` kvg{xm fqxm` v`n`cr` g airpnai cih kvg{xm mgvlgi`)