В этом году маршрут марафона изменился. Он стал немного легче. Меньше набор высоты за счет горки на Дружбу народов. Организаторы заявили 463 м. Я бы сказал, что он стал немного красочнее. Если маршрут по своим историческим местам очень похож на предыдущий, то старт и финиш на Софийской площади дает большую фору прошлогоднему старту на Майдане. Погода в начале октября беговая. Редко, когда жарко. Обычно прохладно, местами даже зябко с моросящим дождем. Если рельеф можно отнести в минусы старта, то погоду точно в плюсы. За редким исключением.
Старт в 9 часов утра. И даже если будет в это время +6+7 – спокойно можно бежать в трусах и майке. Для девушек это может быть последняя возможность в этом году получить красивые беговые фотографии загорелых ног.
1 км
Первый километр забега пройдет по ул. Владимирской. По брусчатке. Половина в «тягунок», вторая — уже легко вниз. Вы полны сил и стопы работают максимально эффективно, гася твердость и неровности гранита. Здесь нужно быть максимально сосредоточенными – неровности поверхности и мелькающие ноги спереди и сзади, которые так и норовят переплестись с вашими. С другой стороны, на старте фотографов много – кадр «вы в полете» может получиться эффектным. И единственным. Очень бы хотелось попросить медленных эстафетных бегунов – не лезьте вперед. Не бегите корпоративными кучами на всю ширину дороги. Реально оценивайте свои возможности и интересы других бегунов.
2-3 км
Через полтора километра вас поджидает спуск по бульвару Шевченко. Крутой спуск. Спасибо, что без брусчатки. Ноги еще не очень разбежались, ударная нагрузка большая, каденс повышается автоматически и вас несет вниз. Здесь вам необходимо найти компромисс между потерей времени и сохранению ног. Так же, если вы во всю полетите вниз, пульс вы спокойно можете поднять если не в красную зону, так точно к ней приблизиться. А это только самое что ни на есть начало. Загнав пульс в красную зону на 2-м километре, это может быть для вас началом конца забега. И уж точно началом незабываемых страданий. Руки немного расслабьте и разведите слегка в стороны. Если по ровному они находятся близко к туловищу, то на крутом спуске лучше держать их немного шире.
4-5 км
Ближе к окончанию 3-го километра на пл. Победы закончится крутой спуск и вы свернете на ул. Саксаганского. До начала шестого километра все будет идти вниз (с переменными выполаживаниями и сменой улиц). Не так экстремально, как по бульвару Шевченко. Градиент спуска будет постоянно меняться. Бежать будет очень приятно. Ветер не должен чувствоваться, т к вокруг дома. Это именно тот случай, когда ваш средний темп на первых 5 км будет выше вашего целевого марафонского темпа. Но в раж входить не нужно – расплата придет очень быстро. Да и первый пункт гидратации желательно не пропускать. Но если вы пропустили, не переживайте. Это только начало и организм должен спокойно перенести вашу оплошность.
6 км
Аккурат в начале 6-го километра сворачиваем на ул. Большая Васильковская. Здесь уже начинается все серьезно. Подъем с довольно серьезным градиентом метров 500. И второе, чтобы мало не показалось, на протяжении всего подъема брусчатка. Здесь главное не брать нахрапом. Шаг за 5 предыдущих километров удлинился (а в горку его нужно укорачивать, работают немного другие мышцы), скорость большая. А здесь подсознательно хочется удержать скорость. Это первое испытание на дистанции. Конечно, лучше пульс не загонять вверх. Но если увлеклись, есть время от пл. Льва Толстого и до Бессарабки дух перевести. Здесь главное поймать момент, что вы задохнулись. Пока что ничего страшного не произошло и все поправимо
6-7 км
После пл. Льва Толстого следующие метров 700-800 ровненько и немного даже вниз. Но на Крещатике начинается «тягунок». Его не видно, но ноги чувствуют. Так что практически до Европейской площади темп нужно слегка сбросить.
8 км
Европейская площадь встретит вас на 8-м километре очередным двухсотметровым кусочком брусчатки и проводит вас мимо стадиона им. Лобановского 400-метровым подъемом по Петровской Аллее. Подъем довольно рабочий. Не взирая на визуальную крутость, бежится он довольно хорошо.
9-10 км
Выбегаем на Парковую дорогу и следующие почти 1,5 км бежим по накатистым холмикам. Если будет солнечная погода, то этот кусочек проходит в тени и в удовольствии.
10 км
На десятом километре сворачиваем на Аллею Героев Крут и поднимаемся метров 500 вверх. Этот подъемчик очень похож по градиенту на тот, что был после Европейской площади. Забегается он на одном дыхании. Здесь очень важно снизить темп, но сохранить интенсивность. В любом случае, это горка и в нее вам будет забегать тяжелее, чем бежать по равнине. Советую не очень напрягаться по двум причинам: первая – еще 32 км впереди, ну и вторая, пункт гидратации. Уже точно можно пить.
11-12 км
Дальше километр по ровному. Мимо Лавры и на спуск к комплексу Родина мать. Метров 300 вниз, сворачиваем в сам комплекс (слегка вверх), затем смотрим на танки, но не тщательно, т. к. метров 300-400 по брусчатке. И не забудьте посмотреть немного влево – открывается красочный вид на Днепр и Левобережный Киев.
13 км
Выбегаем из комплекса и следующие метров 300 довольно пологий спуск. То, что мы любим. Хорошо бежится, но ноги не забиваются. Примите это как разминку, т. к. следующие метров 400-500 будут испытывать ваши ноги и ступни на прочность. Градиент за 10% вниз, вас несет как лыжника с откоса. Вы практически ощущаете свободное падение. Сил у вас должно быть достаточно. Поэтому, ногу ставим под центром тяжести и никуда не несемся. Отпустив ноги и поддавшись гравитации, вы выиграете секунд 10-15, но сильно забьете ноги. Не думаю, что многие из вас практиковали такие спуски на асфальте. Не стесняйтесь приземляться на пятку – на носок вы все равно вряд ли сможете. Единственное, не втыкайтесь в асфальт, а плавно перекатывайте кроссовок по поверхности. Я довольно часто бегаю здесь и могу сказать, что можно спуститься спокойно и сохранить ноги.
14-16 км
Следующие метров 300-400 будут бежаться комфортно по пологому спуску. И дальше километр немного вверх по мосту Патона. Градиент небольшой, но не он проблема. Проблемой может стать ветер. Местность открытая и хорошо продуваемая. Только западный ветер вас понесет. Все остальные направления ветра будут только мешать. По крайней мере, по пути туда.
Километр вверх и немного больше вниз. Из-за того, что градиент небольшой, вы с легкостью компенсируете на спуске то время, которое потеряли, поднимаясь на мост. Здесь будет третий пункт гидратации и первый пункт питания. Самое время начать питаться (если вы не сделали это еще на 10-м километре). Поели перед пунктом питания, водичкой запили и почесали дальше.
17-19 км
Метров 500 будет небольшой «тягунок», поворот на ул. Е.Сверстюка, по мостику через Русановский канал и вы на Русановке. Красота ее останется, к сожалению, в стороне, но километра полтора по абсолютно ровному внесут успокоение в вашу душу и ноги.
20-21 км
К концу 19-го километра сворачиваем на Русановскую набережную, пробегаем по очередному мосту через канал, дальше метров 150 довольно крутое забегание на мост Патона и уже по знакомому маршруту бежим через Днепр.
22-25 км
В начале 22-го километра спускаемся на Набережное шоссе и до середины 26-го километра бежим по ровному. Здесь обычно гуляет ветер в эту пору уже. Надеемся на попутный. Не забываем на 21-км попить воды или изотоник – что кому ближе и кто что пробовал раннее. На 25-м пьем воду и обязательно кушаем. Особенно те, кто ел на 15-м км.
26 км
В середине 26-го километра забегаем на Труханов остров. Встретит он нас буквально торчком длиною метров 150-200. Если вы медленный бегун, то я бы рекомендовал вам перейти здесь на шаг. Если вы будете продолжать бежать – много вы не выиграете. Большая вероятность, что вы будете передвигаться с той же скоростью, что и пешком. Но устанете гораздо больше. Не нужно заморачиваться фразами – пробежал марафон и ни разу на шаг не переходил. Здесь пеший ход — это здравый смысл и хорошая тактика. А дальше вам морально будет легче – вы будете думать, что перешли на шаг и отдохнули, и силы должны были бы сохранить.
27-30 км
Очередной мост – Пешеходный вначале ровный, а затем метров 300 резко вниз. И следующие 4,5 км вы бежите в тишине лесной и по ровному. Набирайтесь сил, или в вашем случае расходуйте их рационально, – все самое интересное впереди. После 25-го километра пункты гидратации каждые 2,5 км. В конце острова на 30-м км очередные пункты питания и гидратации.
31 км
Остров в середине был благодушен к нашим ногам, но как встретил нас торчком, так и провел. Метров 150 довольно круто, а затем градиент снижается, но все равно следующие метров 500-600 бежится в натяг.
32-33 км
Выбегаем на Северный мост. Здесь дорога выполаживается и бежится уже гораздо легче. Начиная с 33-го километра бежим следующие 1000 метров вниз. Если вам удалось на 32 м миновать марафонскую стену, то здесь точно вы ее не поймаете. Любая передышка идет на пользу. А тем более, если она длиною 1 км. Здесь будьте осторожны, т. к. вы уже хорошо устали и пульс у многих из вас если не в красной зоне, то очень к ней приближен. Бег со спуска может еще больше поднять его. Контролируйте свой ритм бега. Потрусите руками – уверен, плечи у вас давненько поднывают.
34-36 км
В начале 34-го километра вы выбегаете на ул. Набережно-Рыбальскую и бежите по ровному до начала 36-го километра. Если ветер сдувает вас, найдите спину пошире и спрячьтесь. Главное, не сделать вашей широкой спине подножку – не красиво как-то будет. Не забываем поесть (если вы это не сделали на 32,5 км) и попить.
36 км
На 36-м вид на Днепр прекрасен, но насладиться вам помешает Гаванский мост. Он не длинный – метров 300, но по уставшим ногам бьет знатно и запоминающееся. Сбежали как смогли уже с моста – вряд ли здесь уже стоит говорить о технике. Нога вперед передвинулась и на том спасибо.
37-39,5 км
Забегаем на Подол и следующие сотен 12 метров бежим по ровному. Это последний ваш шанс перевести дух и настроиться на финальный штурм. Т. к. на 38-м километре дорога начинает «тошнить» вверх в прямом и переносном смысле. Здесь окончательно начинает падать средний темп.
40 км
А примерно с района 40-го километра на ул. Глубочицкой рельеф совсем сходит с ума и появляется чувство (особенно у нетренированных), что кто-то постоянно ПОДНИМАЕТ асфальт. Если вы до сих пор чувствуете себя довольно сносно и не познакомились с марафонской стеной, то сейчас самое время. Уверен, многие медленные бегуны здесь перейдут на шаг. И если перед Трухановым островом это была тактика, то здесь безысходность.
41 км
Восхождение на Глубочицкую перейдет в восхождение на Сычовых Стрельцов и продлится около километра в общей сложности. На 40-м километре можно постоять и поесть. Быстрые же бегуны не забываем брать воду и обливаться. Вряд ли вам она уже зайдет нормально на подъеме.
Подъем на Глубочицкую – это изюминка и апогей киевского марафона. Как по мне, я бы наверху делал финиш.
41-42 км
41-й километр выравнивается, но все равно местами «подташнивает» мягкими «тягунами», которые воспринимаются тяжело. Но чем ближе к финишу, тем дорога ровнее и последний километр периодически даже немного вниз. Здесь вытираем рот, лицо (знающие на 40-м километре облились и смыли или размазали соль), поправляем прическу и направляемся на финиш. Там фотографы, фанфары, девушки в бикини, вешающие медальку на шею, родственники, телефон с поздравлениями и восхищениями от друзей. Вы это сделали. Сентиментальным можно и слезу за страдание непосильные пустить.
P.S. Можете использовать этот анализ и расписать на руках разбивку по километрам и сложным участкам, с понятными для вас сокращениями. Особенно это поможет приезжим, которые не знакомы с маршрутом.
А также мы сняли видео-обзор маршрута полумарафона с анализом и рекомендациями, который в многих местах повторяет марафонский маршрут.
СОВЕТЫ ПО ПРЕОДОЛЕНИЮ МАРАФОНА
- Маршрут хоть и облегченный набором высоты в сравнении с прошлогодним, но все равно остается довольно сложным. Может усложниться так же погодой – сильный ветер или жара.
- Схему питания разрабатывайте сами, учитывая особенности вашего организма и как практиковали на длительных. Помним, что организм может переварить 60-90 гр углеводов на 1 кг массы тела. Это примерно 1 гр углеводов на ваш 1 кг живого веса. Вам не обязательно максимально загружаться. Ставьте в приоритет ваш метаболизм и работу ЖКТ.
- Кофеиновые гели рекомендую только после 30-го километра.
- Если вы не практиковали горки, то не упирайтесь в них. Скорее всего, вы хорошо подготовлены на ровном. Там и проявляйте свои лучшие качества. Регулируйте темп бега в горку по вашему дыханию. Если вы «захлебываетесь», однозначно сбавьте темп. Но не забывайте, что вверх все равно бежится тяжелее и пульс немного поднимается.
- На дистанции рельеф будет часто меняться вверх-вниз. Мышцы работают по разному. И нужно немного времени в начале горки, чтобы мышцы адаптировались к совершенно другой нагрузке после спуска. Укорачивайте шаг вначале, чтобы по инерции поддержать ритм бега. По мере преодоления подъема, ваш каденс будет уменьшаться.
- Я бы крайне не рекомендовал обувать полумарафонки и тем более марафонки. Конечно, если вы пришли из танцев или балета и у вас раскачены стопы, тогда да. Быстрые бегуны решают сами, а не очень быстрым придется найти компромисс между легкостью обуви и амортизацией. Крутые спуски и местами брусчатка сильно забивают ноги. А технологии в кроссовках помогут вам хоть немного, но сохранить их до финиша бегущими.
Big Up Urself!!!
Первый комментарий, для починка, так сказать…
*почина
Дуже корисний розбір дистанції! Накладав місцями на півмарафонську дистанцію, яку планую бігти в цей день (багато відрізків половинки співпадають з марафоном) і вніс певні корективи в план забігу;). Особливо корисна інформація про останні 5 км перед фінішем — її прямо таки обов’язково треба воахувати! Дякую!
будь ласка, на каналі є відео Аналіз та огляд півмарафону в рамках Київського марафону https://youtu.be/R88PvIEfo4A
я також бігтиму півмарафон разом із підписниками на 1:45, приєднуйтесь)
Дякую,якраз вчасно Вас зайшов, біжу марафон перший раз.Інформація супер
https://bit.ly/3k7aaip
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