tag:blogger.com,1999:blog-79236669772540145262024-03-14T05:40:01.204+01:00Arab 3-Athlete رياضي الترياثلون العربي لكل من يهتم برياضة الترياثلون أو رياضات التحمل للمسافات الطويلةarab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.comBlogger177125tag:blogger.com,1999:blog-7923666977254014526.post-8445294291649415282024-02-26T08:11:00.001+01:002024-02-26T08:11:56.339+01:00فوائد الحمام البارد<p dir="rtl" style="text-align: right;"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dz5zK8TitnNzAbb5gtoUVBHoMRRfLIIqqXtSv3xjlLFom1ro3-fY513BDIDfgNQFyMqKSRYZ6C5ESOFk3H7hQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /><span style="font-size: medium;"> <span><span lang="AR-SA">لا
أحب أن اتحمم بالماء البارد رغم معرفتي بفوائد حمام كهذا. ولكن عندما تسنح لي
الفرصة احاول ان ادخل بالكامل في مياه باردة. في شتاء مصر تنخفض درجة حرارة ماء
مسبح بيتي إلى ١٦-١٧ درجة مئوية. ومع انها ليست منخفضة بالكافي للحصول على كل
فوائد الحمامات الثلجية على طريقة ڤيم هوف (</span><span dir="LTR">Wim Hoff</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA"><span dir="RTL"></span><span dir="RTL"></span>) ولكن الانغماس فيها صعبٌ أولاً ويحتاج الى
درجة من التعود، وثانياً فإن المكوث في هذه البرودة لعشرة دقائق كافٍ للتمتع ببعض
من الفوائد. </span></span></span><p></p>
<p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;">إحدى
الفوائد المعروفة هي تعجيل الاستشفاء من التمرين لتكون جاهزاً لأداءٍ جيد في
التمرين الذي سيتبع، وذلك عن طريق تخفيض الالتهابات في الألياف العضلية نتيجة
التمرين. لكن قليلون من يعلموا أن هناك فائدة أخرى تزيد من القدرة على التحمل
لمددٍ اطول وذلك عن طريق تكوين عددٍ أكبر من الميتوكوندريا في الخلايا.
الميتوكوندريا هي بمثابة مفاعلات الطاقة في الخلايا ويكثر عددها مع التمرين
الرياضي. لكن التعرض للبرودة بعد تمرين شاق يضاعف تكوين الميتوكوندريا فتزيد
الفائدة وترتفع القدرة على التحمل الطويل. <o:p></o:p></span></span></p>
<p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;">من لا
يتواجد لديه حمام سباحة بارد للتجربة، يمكنه أن يبدأ ويستفاد من عمل دوش بارد لعدة
دقائق كلما تحمم. <o:p></o:p></span></span></p>
<p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><o:p><span style="font-size: medium;"> </span></o:p></span></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-10360192273038380012024-02-25T18:54:00.000+01:002024-02-25T18:54:16.113+01:00الأسطورة محمد علي كلاي<p dir="rtl" style="text-align: right;"><span style="font-size: medium;"> <span style="color: var(--primary-text); font-family: inherit; text-align: left;">في ٢٥ من فبراير قبل ٦٠ عام فاز بطل الملاكمة والأسطورة محمد علي كلاي بلقب بطولة العالم للوزن الثقيل لأول مرة. أذكر مدى حب والدي له وكيف كان يوقظنا في منتصف الليل لنشاهد كلاي يدافع عن لقبه أو يستعيده مرة تلو الأخرى. ومع انه كان ملاكماً استثنائياً لا يوجد منه إلّا واحد كل مائة سنة إلّا أن شخصيته القوية وكونه إنسانٌ ذو مبادئ هما ما جعلا منه أسطورة وقدوة للملايين من الرياضيين، والناس عامةً. مبادئ محمد علي جعلته يرفض التجنيد الإجباري والذهاب إلى فيتنام ليقاتل ويقتل فيتناميين فقراء مستضعفين لم يؤذوه وذلك من أجل ولايات متحدة امريكية تضطهد السود وتستعبدهم. ومن أجل هذه المبادئ غامر بدخول السجن وخسر لقبه كبطل العالم ومُنِع من ممارسة الملاكمة فخسر مصدر دخله بالكامل. ومع كل هذا وفي آخر حياة هذا البطل القدوة لم يكن هناك شخص واحد لا يحترمه، لا في الولايات المتحدة ولا في العالم كله.</span><span style="color: var(--primary-text); font-family: inherit;">عندما أفكر بالمجزرة التي يحتفل بها الكيان الصهيوني المجرم في غزة والإبادة الجماعية لشعبها تحت مساندة الدول الغربية اللاأخلاقية وغيرها من الأنظمة المحتلة من قبلهم أتساءل: أين هؤلاء الأبطال في عصرنا؟ وأين تلك الأساطير التي سيتكلم عنها أبناؤنا وأحفادنا في المستقبل؟ وأين رياضيونا؟ وأين نحن؟ </span><span style="color: var(--primary-text); font-family: inherit; text-align: left;">رحم الله البطل محمد علي كلاي وأسكنه فسيح جناته.</span></span></p><p dir="rtl" style="text-align: right;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi51QtojgYJfvHx5dvp9_ri723FyCeG51-M78e1xjgpl08GQ4H2ca4PI1wEjPZYF_Qr8TdK646oUdmGoRpqqP8crENwe-1kkit9ZOaIjqlC_QQZHHM8r341DYeYkwYJu5DJWl1OJd8WSaENSHMqwq18E1MaY9KU0fT16HdWidahqnZbQtgdHdE7p4XEL9NZ/s852/429654484_18381303853073972_6749974737260887622_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="852" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi51QtojgYJfvHx5dvp9_ri723FyCeG51-M78e1xjgpl08GQ4H2ca4PI1wEjPZYF_Qr8TdK646oUdmGoRpqqP8crENwe-1kkit9ZOaIjqlC_QQZHHM8r341DYeYkwYJu5DJWl1OJd8WSaENSHMqwq18E1MaY9KU0fT16HdWidahqnZbQtgdHdE7p4XEL9NZ/w320-h240/429654484_18381303853073972_6749974737260887622_n.jpg" width="320" /></a></div><br /><span style="color: var(--primary-text); font-family: inherit; font-size: 0.9375rem; text-align: left;"><br /></span><p></p><div style="color: #1c1e21; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 12px; position: absolute; top: -10000px;"><div class="__fb-light-mode" style="--accent: #0866FF; --alert-banner-corner-radius: 8px; --always-black: black; --always-dark-gradient: linear-gradient(rgba(0,0,0,0), rgba(0,0,0,0.6)); --always-dark-overlay: rgba(0, 0, 0, 0.4); --always-gray-40: #65676B; --always-gray-75: #BCC0C4; --always-gray-95: #F0F2F5; --always-light-overlay: rgba(255, 255, 255, 0.4); --always-white: #FFFFFF; --attachment-footer-background: #F0F2F5; --background-deemphasized: #F0F2F5; --badge-background-color-blue: var(--accent); --badge-background-color-dark-gray: var(--secondary-icon); --badge-background-color-gray: var(--disabled-icon); --badge-background-color-green: var(--positive); --badge-background-color-light-blue: var(--highlight-bg); --badge-background-color-red: var(--notification-badge); --badge-background-color-yellow: var(--base-lemon); --base-blue: #1877F2; --base-cherry: #F3425F; --base-grape: #9360F7; --base-lemon: #F7B928; --base-lime: #45BD62; --base-pink: #FF66BF; --base-seafoam: #54C7EC; --base-teal: #2ABBA7; --base-tomato: #FB724B; --blue-link: #0064D1; --blue-primary: rgb(0,136,244); --blue-secondary: rgb(4,59,114); --blue-tertiary: rgb(235,245,255); --blueprint-button-height-large: 48px; --blueprint-button-height-medium: 40px; --body-emphasized-font-family: Placeholder Font; --body-emphasized-font-size: 0.9375rem; --body-emphasized-font-weight: 600; --body-emphasized-line-height: 1.3333; --body-font-family: Placeholder Font; --body-font-size: 0.9375rem; --body-font-weight: 400; --body-line-height: 1.3333; --border-focused: #65676B; --button-corner-radius-large: 12px; --button-corner-radius-medium: 10px; --button-corner-radius: 6px; --button-height-large: 40px; --button-height-medium: 36px; --button-icon-padding-large: 16px; --button-icon-padding-medium: 16px; --button-inner-icon-spacing-large: 3px; --button-inner-icon-spacing-medium: 3px; --button-padding-horizontal-large: 16px; --button-padding-horizontal-medium: 16px; --card-background-flat: #F7F8FA; --card-background: #FFFFFF; --card-box-shadow: 0 12px 28px 0 var(--shadow-2), 0 2px 4px 0 var(--shadow-1); --card-corner-radius: 8px; --card-padding-horizontal: 10px; --card-padding-vertical: 20px; --chartreuse-primary: rgb(106,147,22); --chartreuse-secondary: rgb(50,65,19); --chartreuse-tertiary: rgb(226,255,152); --chat-bubble-border-radius: 18px; --chat-bubble-padding-horizontal: 12px; --chat-bubble-padding-vertical: 8px; --chat-incoming-message-bubble-background-color: #F0F0F0; --chat-outgoing-message-bubble-background-color: var(--accent); --chat-replied-message-background-color: rgba(0, 0, 0, 0.03); --chat-text-blockquote-color-background-line: rgba(0, 0, 0, 0.12); --chat-text-blockquote-color-text-primary-media: rgba(255, 255, 255, 0.7); --chip-corner-radius: 6px; --comment-background: #F0F2F5; --comment-footer-background: #F6F9FA; --cyan-primary: rgb(0,142,213); --cyan-secondary: rgb(15,63,93); --cyan-tertiary: rgb(231,245,255); --dataviz-primary-1: rgb(48,200,180); --dataviz-primary-2: rgb(134,218,255); --dataviz-primary-3: rgb(73,156,255); --dataviz-secondary-1: rgb(118,62,230); --dataviz-secondary-2: rgb(147,96,247); --dataviz-secondary-3: rgb(219,26,139); --dataviz-supplementary-1: rgb(255,122,105); --dataviz-supplementary-2: rgb(241,168,23); --dataviz-supplementary-3: rgb(49,162,76); --dataviz-supplementary-4: rgb(50,52,54); --dialog-anchor-vertical-padding: 56px; --dialog-corner-radius: 8px; --dialog-size-medium-max-width: 700px; --dialog-size-medium-width: 100%; --dialog-size-small-max-width: 548px; --dialog-size-small-width: 100%; --disabled-button-background: #E4E6EB; --disabled-button-text: #BCC0C4; --disabled-icon: #BCC0C4; --disabled-text: #BCC0C4; --divider: #CED0D4; --event-date: #F3425F; --fb-logo-color: #2D88FF; --fb-logo: #0866FF; --fb-wordmark: #0866FF; --fds-animation-enter-exit-in: cubic-bezier(0.14, 1, 0.34, 1); --fds-animation-enter-exit-out: cubic-bezier(0.45, 0.1, 0.2, 1); --fds-animation-expand-collapse-in: cubic-bezier(0.17, 0.17, 0, 1); --fds-animation-expand-collapse-out: cubic-bezier(0.17, 0.17, 0, 1); --fds-animation-fade-in: cubic-bezier(0, 0, 1, 1); --fds-animation-fade-out: cubic-bezier(0, 0, 1, 1); --fds-animation-move-in: cubic-bezier(0.17, 0.17, 0, 1); --fds-animation-move-out: cubic-bezier(0.17, 0.17, 0, 1); --fds-animation-passive-move-in: cubic-bezier(0.5, 0, 0.1, 1); --fds-animation-passive-move-out: cubic-bezier(0.5, 0, 0.1, 1); --fds-animation-quick-move-in: cubic-bezier(0.1, 0.9, 0.2, 1); --fds-animation-quick-move-out: cubic-bezier(0.1, 0.9, 0.2, 1); --fds-animation-swap-shuffle-in: cubic-bezier(0.14, 1, 0.34, 1); --fds-animation-swap-shuffle-out: cubic-bezier(0.45, 0.1, 0.2, 1); --fds-black-alpha-05: rgba(0, 0, 0, 0.05); --fds-black-alpha-10: rgba(0, 0, 0, 0.1); --fds-black-alpha-15: rgba(0, 0, 0, 0.15); --fds-black-alpha-20: rgba(0, 0, 0, 0.2); --fds-black-alpha-30: rgba(0, 0, 0, 0.3); --fds-black-alpha-40: rgba(0, 0, 0, 0.4); --fds-black-alpha-50: rgba(0, 0, 0, 0.5); --fds-black-alpha-60: rgba(0, 0, 0, 0.6); --fds-black-alpha-80: rgba(0, 0, 0, 0.8); --fds-black: #000000; --fds-blue-05: #ECF3FF; --fds-blue-30: #AAC9FF; --fds-blue-40: #77A7FF; --fds-blue-60: #1877F2; --fds-blue-70: #2851A3; --fds-blue-80: #1D3C78; --fds-button-text: #444950; --fds-comment-background: #F2F3F5; --fds-dark-mode-gray-100: #1C1C1C; --fds-dark-mode-gray-35: #CCCCCC; --fds-dark-mode-gray-50: #828282; --fds-dark-mode-gray-70: #4A4A4A; --fds-dark-mode-gray-80: #373737; --fds-dark-mode-gray-90: #282828; --fds-duration-extra-extra-short-in: 100ms; --fds-duration-extra-extra-short-out: 100ms; --fds-duration-extra-long-in: 1000ms; --fds-duration-extra-long-out: 1000ms; --fds-duration-extra-short-in: 200ms; --fds-duration-extra-short-out: 150ms; --fds-duration-long-in: 500ms; --fds-duration-long-out: 350ms; --fds-duration-medium-in: 400ms; --fds-duration-medium-out: 350ms; --fds-duration-none: 0ms; --fds-duration-short-in: 280ms; --fds-duration-short-out: 200ms; --fds-fast: 200ms; --fds-gray-00: #F5F6F7; --fds-gray-05: #F2F3F5; --fds-gray-100: #1C1E21; --fds-gray-10: #EBEDF0; --fds-gray-20: #DADDE1; --fds-gray-25: #CCD0D5; --fds-gray-30: #BEC3C9; --fds-gray-45: #8D949E; --fds-gray-70: #606770; --fds-gray-80: #444950; --fds-gray-90: #303338; --fds-green-55: #00A400; --fds-highlight-cell-background: #ECF3FF; --fds-highlight: #3578E5; --fds-primary-icon: #1C1E21; --fds-primary-text: #1C1E21; --fds-red-55: #FA383E; --fds-slow: 400ms; --fds-soft: cubic-bezier(.08,.52,.52,1); --fds-spectrum-aluminum-tint-70: #E4F0F6; --fds-spectrum-blue-gray-tint-70: #CFD1D5; --fds-spectrum-cherry-tint-70: #FBCCD2; --fds-spectrum-cherry: #F35369; --fds-spectrum-grape-tint-70: #DDD5F0; --fds-spectrum-grape-tint-90: #F4F1FA; --fds-spectrum-lemon-dark-1: #F5C33B; --fds-spectrum-lemon-tint-70: #FEF2D1; --fds-spectrum-lime-tint-70: #E4F0D5; --fds-spectrum-lime: #A3CE71; --fds-spectrum-orange-tint-70: #FCDEC5; --fds-spectrum-orange-tint-90: #FEF4EC; --fds-spectrum-seafoam-tint-70: #CAEEF9; --fds-spectrum-slate-dark-2: #89A1AC; --fds-spectrum-slate-tint-70: #EAEFF2; --fds-spectrum-teal-dark-1: #4DBBA6; --fds-spectrum-teal-dark-2: #31A38D; --fds-spectrum-teal-tint-70: #D2F0EA; --fds-spectrum-teal-tint-90: #F0FAF8; --fds-spectrum-teal: #6BCEBB; --fds-spectrum-tomato-tint-30: #F38E7B; --fds-spectrum-tomato-tint-90: #FDEFED; --fds-spectrum-tomato: #FB724B; --fds-strong: cubic-bezier(.12,.8,.32,1); --fds-white-alpha-05: rgba(255, 255, 255, 0.05); --fds-white-alpha-10: rgba(255, 255, 255, 0.1); --fds-white-alpha-20: rgba(255, 255, 255, 0.2); --fds-white-alpha-30: rgba(255, 255, 255, 0.3); --fds-white-alpha-40: rgba(255, 255, 255, 0.4); --fds-white-alpha-50: rgba(255, 255, 255, 0.5); --fds-white-alpha-60: rgba(255, 255, 255, 0.6); --fds-white-alpha-80: rgba(255, 255, 255, 0.8); --fds-white: #FFFFFF; --fds-yellow-20: #FFBA00; --filter-accent: invert(19%) sepia(70%) saturate(5671%) hue-rotate(203deg) brightness(96%) contrast(101%); --filter-always-white: invert(100%); --filter-blue-link-icon: invert(30%) sepia(98%) saturate(200%) saturate(200%) saturate(200%) saturate(166.5%) hue-rotate(192deg) brightness(91%) contrast(101%); --filter-disabled-icon: invert(80%) sepia(6%) saturate(200%) saturate(120%) hue-rotate(173deg) brightness(98%) contrast(89%); --filter-negative: invert(25%) sepia(33%) saturate(200%) saturate(200%) saturate(200%) saturate(200%) saturate(200%) saturate(200%) saturate(110%) hue-rotate(345deg) brightness(132%) contrast(96%); --filter-placeholder-icon: invert(59%) sepia(11%) saturate(200%) saturate(135%) hue-rotate(176deg) brightness(96%) contrast(94%); --filter-positive: invert(37%) sepia(61%) saturate(200%) saturate(200%) saturate(200%) saturate(200%) saturate(115%) hue-rotate(91deg) brightness(97%) contrast(105%); --filter-primary-accent: invert(27%) sepia(95%) saturate(3116%) hue-rotate(212deg) brightness(99%) contrast(105%); --filter-primary-icon: invert(8%) sepia(10%) saturate(200%) saturate(200%) saturate(166%) hue-rotate(177deg) brightness(104%) contrast(91%); --filter-secondary-icon: invert(39%) sepia(21%) saturate(200%) saturate(109.5%) hue-rotate(174deg) brightness(94%) contrast(86%); --filter-warning-icon: invert(77%) sepia(29%) saturate(200%) saturate(200%) saturate(200%) saturate(200%) saturate(200%) saturate(128%) hue-rotate(359deg) brightness(102%) contrast(107%); --focus-ring-blue: #0866FF; --focus-ring-outline-forced-colors: 2px auto transparent !important; --focus-ring-outline-link: 2px auto var(--focus-ring-blue); --focus-ring-shadow-default: 0 0 0 2px var(--always-white), 0 0 0 4px var(--focus-ring-blue); --focus-ring-shadow-inset: 0 0 0 2px var(--focus-ring-blue) inset, 0 0 0 4px var(--always-white) inset; --font-family-apple: system-ui, -apple-system, BlinkMacSystemFont, '.SFNSText-Regular', sans-serif; --font-family-code: ui-monospace, Menlo, Consolas, Monaco, monospace; --font-family-default: Helvetica, Arial, sans-serif; --font-family-segoe: Segoe UI Historic, Segoe UI, Helvetica, Arial, sans-serif; --fuschia-primary: rgb(250,45,138); --fuschia-secondary: rgb(118,14,62); --fuschia-tertiary: rgb(255,241,246); --glimmer-animation-direction: alternate; --glimmer-animation-duration: 1000ms; --glimmer-animation-timing-function: steps(10, end); --glimmer-corner-radius: 8px; --glimmer-opacity-max: 1; --glimmer-opacity-min: 0.25; --glimmer-spinner-icon: #65676B; --global-panel-width-expanded: 0px; --global-panel-width: 0px; --green-primary: rgb(43,154,53); --green-secondary: rgb(26,68,27); --green-tertiary: rgb(227,250,224); --header-height: 56px; --headline1-font-family: Optimistic Display Bold, system-ui, sans-serif; --headline1-font-size: 1.75rem; --headline1-font-weight: 700; --headline1-line-height: 1.2143; --headline2-font-family: Optimistic Display Bold, system-ui, sans-serif; --headline2-font-size: 1.5rem; --headline2-font-weight: 700; --headline2-line-height: 1.25; --headline3-font-family: Optimistic Display Bold, system-ui, sans-serif; --headline3-font-size: 1.0625rem; --headline3-font-weight: 700; --headline3-line-height: 1.2941; --hero-banner-background: #FFFFFF; --highlight-bg: #E7F3FF; --hosted-view-selected-state: #EBF5FF; --hover-overlay: rgba(0, 0, 0, 0.05); --image-corner-radius: 4px; --input-background-disabled: #F0F2F5; --input-background: #FFFFFF; --input-border-color-hover: var(--placeholder-text); --input-border-color: #CED0D4; --input-border-width: 1px; --input-corner-radius: 6px; --input-label-color-highlighted: #0064D1; --inverse-text: var(--always-white); --list-cell-chevron: #65676B; --list-cell-corner-radius: 8px; --list-cell-min-height: 52px; --list-cell-padding-vertical-with-addon: 14px; --list-cell-padding-vertical: 20px; --magenta-primary: rgb(215,77,204); --magenta-secondary: rgb(96,36,91); --magenta-tertiary: rgb(255,239,254); --media-hover: rgba(68, 73, 80, 0.15); --media-inner-border: rgba(0, 0, 0, 0.1); --media-outer-border: #FFFFFF; --media-pressed: rgba(68, 73, 80, 0.35); --menu-item-base-margin-horizontal: 8px; --menu-item-base-padding-horizontal: 8px; --messenger-card-background: #FFFFFF; --messenger-reply-background: #F0F2F5; --meta-emphasized-font-family: Placeholder Font; --meta-emphasized-font-size: 0.8125rem; --meta-emphasized-font-weight: 600; --meta-emphasized-line-height: 1.3846; --meta-font-family: Placeholder Font; --meta-font-size: 0.8125rem; --meta-font-weight: 400; --meta-line-height: 1.3846; --mwp-header-background-color: var(--messenger-card-background); --mwp-header-button-color: var(--accent); --mwp-message-row-background: var(--messenger-card-background); --nav-bar-background-gradient-wash: linear-gradient(to top, #F0F2F5, rgba(240,242,245.9), rgba(240,242,245,.7), rgba(240,242,245,.4), rgba(240,242,245,0)); --nav-bar-background-gradient: linear-gradient(to top, #FFFFFF, rgba(255,255,255.9), rgba(255,255,255,.7), rgba(255,255,255,.4), rgba(255,255,255,0)); --nav-bar-background: #FFFFFF; --nav-list-cell-corner-radius: 8px; --nav-list-cell-min-height: 0px; --nav-list-cell-padding-vertical-with-addon: 16px; --nav-list-cell-padding-vertical: 16px; --negative-background: hsl(350, 87%, 55%, 20%); --negative: hsl(350, 87%, 55%); --new-notification-background: #E7F3FF; --non-media-pressed-on-dark: rgba(255, 255, 255, 0.3); --non-media-pressed: rgba(68, 73, 80, 0.15); --notification-badge: #e41e3f; --orange-primary: rgb(208,108,20); --orange-secondary: rgb(94,49,14); --orange-tertiary: rgb(255,241,239); --overlay-alpha-80: rgba(244, 244, 244, 0.8); --overlay-on-media: rgba(0, 0, 0, 0.6); --page-footer-padding-vertical: 16px; --placeholder-icon: #65676B; --placeholder-image: rgb(164, 167, 171); --placeholder-text-on-media: rgba(255, 255, 255, 0.5); --placeholder-text: #65676B; --popover-background: #FFFFFF; --positive-background: #DEEFE1; --positive: #31A24C; --press-overlay: rgba(0, 0, 0, 0.10); --primary-button-background: #0866FF; --primary-button-icon: #FFFFFF; --primary-button-pressed: #77A7FF; --primary-button-text: #FFFFFF; --primary-deemphasized-button-background: #EBF5FF; --primary-deemphasized-button-pressed-overlay: rgba(25, 110, 255, 0.15); --primary-deemphasized-button-pressed: rgba(0, 0, 0, 0.05); --primary-deemphasized-button-text: #0064D1; --primary-icon: #050505; --primary-label-font-family: Optimistic Display Medium, system-ui, sans-serif; --primary-label-font-size: 1.0625rem; --primary-label-font-weight: 500; --primary-label-line-height: 1.2941; --primary-text-on-media: #FFFFFF; --primary-text: #050505; --primary-web-focus-indicator: #D24294; --progress-ring-blue-background: #0866FF33; --progress-ring-blue-foreground: #0866FF; --progress-ring-disabled-background: rgba(190,195,201, 0.2); --progress-ring-disabled-foreground: #BEC3C9; --progress-ring-neutral-background: rgba(0, 0, 0, 0.2); --progress-ring-neutral-foreground: #000000; --progress-ring-on-media-background: rgba(255, 255, 255, 0.2); --progress-ring-on-media-foreground: #FFFFFF; --purple-primary: rgb(125,116,255); --purple-secondary: rgb(55,50,121); --purple-tertiary: rgb(245,241,255); --radio-border-color-disabled: var(--disabled-button-background); --radio-border-color-selected: var(--accent); --radio-border-color: var(--primary-icon); --radio-border-width: 2px; --radio-checked-icon-color-disabled: var(--disabled-button-background); --radio-checked-icon-color: var(--accent); --radio-checked-icon-size-large: 12px; --radio-checked-icon-size-medium: 12px; --radio-size-large: 24px; --radio-size-medium: 20px; --rating-star-active: #EB660D; --red-primary: rgb(251,60,68); --red-secondary: rgb(118,22,27); --red-tertiary: rgb(255,241,239); --scroll-shadow: 0 1px 2px rgba(0, 0, 0, 0.1), 0 -1px rgba(0, 0, 0, 0.1) inset; --scroll-thumb: #BCC0C4; --secondary-button-background-floating: #ffffff; --secondary-button-background-on-dark: rgba(0, 0, 0, 0.4); --secondary-button-background: #E4E6EB; --secondary-button-pressed: rgba(0, 0, 0, 0.05); --secondary-button-stroke: transparent; --secondary-button-text: #050505; --secondary-icon: #65676B; --secondary-label-font-family: Placeholder Font; --secondary-label-font-size: 0.9375rem; --secondary-label-font-weight: 500; --secondary-label-line-height: 1.3333; --secondary-text-on-media: rgba(255, 255, 255, 0.9); --secondary-text: #65676B; --section-header-addonend-button-padding-horizontal: 0px; --section-header-addonend-button-padding-vertical: 0px; --section-header-addonend-margin-horizontal: 8px; --section-header-addonstart-margin-horizontal: 12px; --section-header-padding-vertical: 16px; --section-header-subtitle-margin-vertical: 14px; --section-header-subtitle-with-addonend-margin-vertical: 6px; --section-header-text: #4B4C4F; --shadow-1: rgba(0, 0, 0, 0.1); --shadow-2: rgba(0, 0, 0, 0.2); --shadow-5: rgba(0, 0, 0, 0.5); --shadow-8: rgba(0, 0, 0, 0.8); --shadow-elevated: 0 8px 20px 0 rgba(0, 0, 0, 0.2), 0 2px 4px 0 rgba(0, 0, 0, 0.1); --shadow-inset: rgba(255, 255, 255, 0.5); --shadow-persistent: 0px 0px 12px rgba(52, 72, 84, 0.05); --shadow-primary: 0px 5px 12px rgba(52, 72, 84, 0.2); --surface-background: #FFFFFF; --switch-active: hsl(214, 89%, 52%); --teal-primary: rgb(0,152,124); --teal-secondary: rgb(10,68,56); --teal-tertiary: rgb(227,247,241); --tertiary-label-font-family: Placeholder Font; --tertiary-label-font-size: 0.6875rem; --tertiary-label-font-weight: 500; --tertiary-label-line-height: 1.4545; --text-badge-attention-background: hsl(40, 89%, 52%); --text-badge-corner-radius: 4px; --text-badge-critical-background: #e41e3f; --text-badge-info-background: hsl(214, 89%, 52%); --text-badge-padding-horizontal: 6px; --text-badge-padding-vertical: 6px; --text-badge-success-background: #31A24C; --text-highlight: #0866FF33; --text-input-caption-margin-top: 10px; --text-input-field-font-family: Placeholder Font; --text-input-field-font-size: 1rem; --text-input-field-font-weight: 500; --text-input-field-line-height: 1.2941; --text-input-label-font-family: Placeholder Font; --text-input-label-font-size-scale-multiplier: 0.75; --text-input-label-font-size: 17px; --text-input-label-font-weight: 400; --text-input-label-line-height: 1.2941; --text-input-label-top: 22px; --text-input-min-height: 64px; --text-input-multi-padding-between-text-scrollbar: 20px; --text-input-multi-padding-scrollbar: 16px; --text-input-outside-label: #000000; --text-input-padding-vertical: 12px; --toast-addon-padding-horizontal: 6px; --toast-addon-padding-vertical: 6px; --toast-background: #FFFFFF; --toast-container-max-width: 100%; --toast-container-min-width: 288px; --toast-container-padding-horizontal: 10px; --toast-container-padding-vertical: 16px; --toast-corner-radius: 8px; --toast-text-link: #216FDB; --toast-text: #1C2B33; --toggle-active-background: #EBF5FF; --toggle-active-icon: #0064D1; --toggle-active-text: #0064D1; --toggle-button-active-background: #E7F3FF; --tooltip-background: rgba(244, 244, 244, 0.8); --tooltip-box-shadow: 0 2px 4px 0 var(--shadow-5); --tooltip-corner-radius: 8px; --typeahead-list-outer-padding-vertical: 2px; --warning: hsl(40, 89%, 52%); --wash: #E4E6EB; --web-wash: #F0F2F5; --yellow-primary: rgb(161,132,0); --yellow-secondary: rgb(72,59,12); --yellow-tertiary: rgb(255,246,161); font-family: inherit;"><svg style="overflow: visible;"><text id="SvgT10" style="fill: currentcolor; overflow: visible;" y="13"></text></svg><br /></div></div>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-38706389111494927142024-02-25T18:28:00.000+01:002024-02-25T18:28:33.901+01:00الدكتورة روندا پاتريك والتمارين ذات الشدة العالية <p dir="rtl" style="text-align: right;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaFWYRUlSS1oWKJesNlQX9yNaqwJDANOoH2jxUG3GTQe9qJtcD_M6n5XU6k-l2CvlnkEKmB0MXPUOtnAquV2FwcvSDWBOFqT6zOEVLVj25JMPTn0N1z4CPfdcLKLwzQqkgYLMUr4eFyzGD1Qup44Zcb4EOfpAZ4Zm2jFsQB6x2jNmnRwmjmYWXnMmWKoxa/s876/Rhonda.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="457" data-original-width="876" height="167" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaFWYRUlSS1oWKJesNlQX9yNaqwJDANOoH2jxUG3GTQe9qJtcD_M6n5XU6k-l2CvlnkEKmB0MXPUOtnAquV2FwcvSDWBOFqT6zOEVLVj25JMPTn0N1z4CPfdcLKLwzQqkgYLMUr4eFyzGD1Qup44Zcb4EOfpAZ4Zm2jFsQB6x2jNmnRwmjmYWXnMmWKoxa/s320/Rhonda.png" width="320" /></a></div><span style="font-size: medium;"> منذ
سنين وأنا من معجبي الدكتورة روندا پاتريك و <span style="background: white;">أتابع فيديواتها </span>على اليوتيوب. لفت نظري
في الآونة الأخيرة مدى اهتمامها بالتمارين ذات الشدة العالية ومدى تأثيرها على طول
العمر المتوقع. تتكلم روندا عن تجربة أجريت مع مجموعة من الناس ما فوق الخمسين من
العمر مارسوا تمرينات متقطعة عالية الشدة يوميا لمدة سنتين. وقورنت هذه المجموعة
بمجموعة أخرى مارست تمرينات هوائية فقط، أي أقل شدة، لنفس المدة. وبالأخص فإن حالة
عضلة القلب هي التي تركزت المراقبة عليها. النتيجة كانت أن عضلة قلوب أفراد
المجموعة الأولى تحسنت مرونتها وليونتها لتوازي أناس في الثلاثين من العمر بينما
لم يحصل هذا التغير في المجموعة المقارن بها. تنصح الدكتورة روندا بالإكثار من
التمارين المتقطعة لمدة ٤ دقائق بشدة عالية متبوعة بِ ٤ دقائق راحة وتكرار ذلك
لمرات عديدة حسب الوقت المتوفر للتمرين. </span><p></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span style="font-size: medium;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">كما
تقول إن ارتفاع معدل حامض اللاكتيك في الدم خلال وبعد التمارين المرتفعة الشدة له
تأثير على الدماغ أيضاً حيث يُأشِّر حامض اللاكتيك للجسم بالإكثار من إفراز
هرمونات </span><span dir="LTR" style="mso-fareast-font-family: "Times New Roman";">BDNF</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span dir="RTL"></span><span dir="RTL"></span> وهي تمثل هرمونات
النمو لخلايا المخ فيكون لهذه التمرينات الشديدة تأثيراً إيجابياً على عمليات
التفكير. <o:p></o:p></span></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;">اذاً
باختصار، التمرينات العالية الشدة تطيل الحياة وترفع معدل الذكاء.<o:p></o:p></span></span></p><p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><br /></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-13303683903149227542024-02-25T10:28:00.002+01:002024-02-25T18:45:41.638+01:00Trimm-Dich أو "حسّن لياقتك"<p dir="rtl" style="text-align: right;"><span style="font-size: medium;"> <span lang="AR-SA">من
يتابع حسابي على صفحة جارمين يراني أُسمّي بعض الجريات بِجرية </span><span dir="LTR">Trimm-Dich</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA"><span dir="RTL"></span><span dir="RTL"></span>. وير</span></span><span style="font-size: large;">ا</span><span style="font-size: medium;"><span lang="AR-SA">ها جريات
تبدوا بطيئة واتوقف فيها كثيراً. ماذا يعني هذا الاسم وماذا افعل في هذه الجريات؟ </span><span dir="LTR">Trim-Dich</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA"><span dir="RTL"></span><span dir="RTL"></span> هي حركة رياضية و
صحية انتشرت في السبعينات من القرن الماضي في ألمانيا يمكن ترجمتها إلى "</span><span dir="LTR">Get fit</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA"><span dir="RTL"></span><span dir="RTL"></span>" أو
"حسّن لياقتك". كان هدف الحركة تعريف المجتمع بفوائد اللياقة البدنية
وتشجيعهم على ممارسة الرياضة. وترسخت أهم مظاهر الحركة في تأسيس مسارات تشمل محطات
تمرينات مختلفة على طول الطريق. أحد هذه المسارات كان في غابة في مدينتنا الصغيرة
في ألمانيا كنت اذهب اليه لأتمرن عندما كنت صغيراً. مازالت بعض هذه المسارات
موجودة هنا أو هناك في المانيا واستخدمها عندما تسنح الفرصة. شاءت الصدفة عندما
انتقلت الى مصر ان يكون هناك مسار مشابه خارج الباب الخلفي لبيتي. وهذا سر جرياتي
قرب البيت التي تبدوا بطيئة وما هي إلّا جريات مملوءة بتمارين مختلفة للجسم
كله. </span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnoJYJbyuXFhucWy-jAXEEY8zrz0tYEPcY3G7IA7XyL4tZl8j_MXv7RWcE67ObLUQCxnsMXlrI6arv-3afo7vZi-fHsqc7oyOp__1jBntI9m5HJ5UdUdFGk-8sFAKKjHpeQ0G0SrQquP4mbW5jwS8P7dPLTrPsylktzsXhE3gtlT80p08rIBwWr-QkZK8u/s2048/429789479_789755889845454_6267562584301416857_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnoJYJbyuXFhucWy-jAXEEY8zrz0tYEPcY3G7IA7XyL4tZl8j_MXv7RWcE67ObLUQCxnsMXlrI6arv-3afo7vZi-fHsqc7oyOp__1jBntI9m5HJ5UdUdFGk-8sFAKKjHpeQ0G0SrQquP4mbW5jwS8P7dPLTrPsylktzsXhE3gtlT80p08rIBwWr-QkZK8u/s320/429789479_789755889845454_6267562584301416857_n.jpg" width="240" /></a></div><span style="font-size: medium;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCrSyogFW7FpqtWb1q0FVYRfBayeBhW6M-Fy6QmJoJhpjYrOhj_CPbYenKR9mJo_xcowanPwrqMZ2qSG_iG0r65FMCoSi-KCqlwCfyL2TYEnS0-oP4M-MT35ZoHtk_aaIA55Y_XawhGFzIjeoGwULWOwkc0jrCzawcAqWeWNkGJJAnMBKWRvvvRm6jRiQ8/s2048/429776484_789755196512190_6737336678410104852_n%20(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCrSyogFW7FpqtWb1q0FVYRfBayeBhW6M-Fy6QmJoJhpjYrOhj_CPbYenKR9mJo_xcowanPwrqMZ2qSG_iG0r65FMCoSi-KCqlwCfyL2TYEnS0-oP4M-MT35ZoHtk_aaIA55Y_XawhGFzIjeoGwULWOwkc0jrCzawcAqWeWNkGJJAnMBKWRvvvRm6jRiQ8/s320/429776484_789755196512190_6737336678410104852_n%20(1).jpg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2ZcAsDjzzwvIisW427bTgtDx1bo-P-0GUdKbrvqfPEvmoocKWaobYHqzwZ7DTZ9wBXepYjpupTu3G3YBa5QnTJQUF9yWwgOwjbtF4W8gi16jaTfLW61Z0PCRBAwsr1h6_EZob1LVOFqrGp9BJ2HgM7VEGry2XAR-Qf3GflBCug2lmsGBm_gToKJ-bKDCc/s2048/429772842_789756096512100_2196994639088023560_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2ZcAsDjzzwvIisW427bTgtDx1bo-P-0GUdKbrvqfPEvmoocKWaobYHqzwZ7DTZ9wBXepYjpupTu3G3YBa5QnTJQUF9yWwgOwjbtF4W8gi16jaTfLW61Z0PCRBAwsr1h6_EZob1LVOFqrGp9BJ2HgM7VEGry2XAR-Qf3GflBCug2lmsGBm_gToKJ-bKDCc/s320/429772842_789756096512100_2196994639088023560_n.jpg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbjAA5YLWC174-nwUOkJNjb8DKyaIK_J95r7LH3lyfVvG61XjRbhM9jdKxnKmWixzjdpxwDlkWY9V1PYEmmoSl0bOtPNd6hVEVzgm9UNa1G2Z7C_1prk4ZN2Wvh5-7XfmQT8nmDXs80spfv-hRPSCqoClvFZ8J3HJfwnFKebtVmwy4zVTXOE-xVv6ynHnA/s2048/429757778_789756219845421_4789631585261713426_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbjAA5YLWC174-nwUOkJNjb8DKyaIK_J95r7LH3lyfVvG61XjRbhM9jdKxnKmWixzjdpxwDlkWY9V1PYEmmoSl0bOtPNd6hVEVzgm9UNa1G2Z7C_1prk4ZN2Wvh5-7XfmQT8nmDXs80spfv-hRPSCqoClvFZ8J3HJfwnFKebtVmwy4zVTXOE-xVv6ynHnA/s320/429757778_789756219845421_4789631585261713426_n.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQu42oG3OAx2PD4193nPCQ1KxWw7jc_YeCIUvEPcwJmmApIpeFQYVg1sF0YWpUVWN_PgS6Ca7QC9VdbjaZarb3M3ht-Evs4YOPEzTJ1_QPhTzl0zpAl1wCURNEHvAYBja4CQZePTo9HVjz-kd7V9Xt3k4Q_ZU7j_dGyywJoB_5fmS-dl69EdCafsrY4I10/s2048/429673486_789756056512104_1224475695017994456_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQu42oG3OAx2PD4193nPCQ1KxWw7jc_YeCIUvEPcwJmmApIpeFQYVg1sF0YWpUVWN_PgS6Ca7QC9VdbjaZarb3M3ht-Evs4YOPEzTJ1_QPhTzl0zpAl1wCURNEHvAYBja4CQZePTo9HVjz-kd7V9Xt3k4Q_ZU7j_dGyywJoB_5fmS-dl69EdCafsrY4I10/s320/429673486_789756056512104_1224475695017994456_n.jpg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEPD8JYrIhBRiH99aiY9GjkeD84a6umZZtMo12hyphenhyphenMDGzciuGbmhSj1fiLpQt8cBVFe4UFafHB2JV4nVtd2bxXjehQ96M7O5-bExMTjhvmYM6xlFotAbmDc9GcA7DYOM1f9eMH77kmdD-_cX8KURHPtuZ64gsOMBCT6z5DZqQUfFRnDQzfkm1bDKiFSxIT2/s2048/429649980_789756126512097_2218789214719975978_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEPD8JYrIhBRiH99aiY9GjkeD84a6umZZtMo12hyphenhyphenMDGzciuGbmhSj1fiLpQt8cBVFe4UFafHB2JV4nVtd2bxXjehQ96M7O5-bExMTjhvmYM6xlFotAbmDc9GcA7DYOM1f9eMH77kmdD-_cX8KURHPtuZ64gsOMBCT6z5DZqQUfFRnDQzfkm1bDKiFSxIT2/s320/429649980_789756126512097_2218789214719975978_n.jpg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd4lUqmCU-DsSj2ZOwiugqQI9TCNWMRY0ENJf0LTdaLaCiq100tpuGRQvdkFIBTOL2-9e94tnkelvpKUColph-nL4f_sFEd6Yo3SdyJ7M2wt7HDzyg6OSK3yO-N-3l66f1smKa2RZcoGdTL3xU6rFsdtERVFC4hOPO9AUUNAkoDa4G_S0xhvJnEmo5ubeV/s2048/409090051_789756046512105_591303821694044082_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd4lUqmCU-DsSj2ZOwiugqQI9TCNWMRY0ENJf0LTdaLaCiq100tpuGRQvdkFIBTOL2-9e94tnkelvpKUColph-nL4f_sFEd6Yo3SdyJ7M2wt7HDzyg6OSK3yO-N-3l66f1smKa2RZcoGdTL3xU6rFsdtERVFC4hOPO9AUUNAkoDa4G_S0xhvJnEmo5ubeV/s320/409090051_789756046512105_591303821694044082_n.jpg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim7uLuon0hewaP42I99AVapAF5MLszXlOnRMug05CGiHEsEM_7J5lYb7MpjYYZhBcfj2u4ihVNCLIGEswvjXNLjPkNHiAOUdms0xolfRd_67N6sRL8lO1DFspyBJ6wLG3w4tQO2PCmCJdlQYz-wA-jU-NX4fuFJnPEtdy8AY1wsVXp31YKVosogTmK5jUW/s2048/409044365_789755979845445_5586782087886856743_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim7uLuon0hewaP42I99AVapAF5MLszXlOnRMug05CGiHEsEM_7J5lYb7MpjYYZhBcfj2u4ihVNCLIGEswvjXNLjPkNHiAOUdms0xolfRd_67N6sRL8lO1DFspyBJ6wLG3w4tQO2PCmCJdlQYz-wA-jU-NX4fuFJnPEtdy8AY1wsVXp31YKVosogTmK5jUW/s320/409044365_789755979845445_5586782087886856743_n.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGpyRbm3gaDdA8fgQE_sRDYUvcmACjUwJUwH8eEpvhBufrPLymgkaC5aHCccW5Km3tQ2OP2ml67a3yJfCzYhudlKff17OIXIwWbrZ-NDySkXzq27BnbyNgIWTkcyNWAucCIx1kqj2Pm3a6Xi6GeUWxPdkT9RdNRh-l9MMmqKSCibzzGDZ7dKV4TlvczHj6/s2048/409004925_789755793178797_4645282970280766975_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGpyRbm3gaDdA8fgQE_sRDYUvcmACjUwJUwH8eEpvhBufrPLymgkaC5aHCccW5Km3tQ2OP2ml67a3yJfCzYhudlKff17OIXIwWbrZ-NDySkXzq27BnbyNgIWTkcyNWAucCIx1kqj2Pm3a6Xi6GeUWxPdkT9RdNRh-l9MMmqKSCibzzGDZ7dKV4TlvczHj6/s320/409004925_789755793178797_4645282970280766975_n.jpg" width="320" /></a></div><br /></span><p></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-76908070822489876182023-12-31T15:43:00.000+01:002023-12-31T15:43:06.714+01:002023 reflection and thoughts for 2024<p></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">Consistency, consistency, consistency. Over weeks, months,
and years. This is the most important element when performance improvement is
the goal. I was consistent this year and I have been for several years in a row.
This was the 3rd year in which my training volume exceeded 10 hours a week, in
fact the first year ever that I reached 11 hours/week.</span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;"><br /></span></p><table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 567px;">
<tbody><tr style="height: 22.45pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td nowrap="" style="border: solid windowtext 1.0pt; height: 22.45pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.85pt;" width="108">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">Training Volume<o:p></o:p></span></p>
</td>
<td style="background: #C5D9F1; border-left: none; border: solid windowtext 1.0pt; height: 22.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">Swim<br />
(hours/km)<o:p></o:p></span></p>
</td>
<td style="background: #C5D9F1; border-left: none; border: solid windowtext 1.0pt; height: 22.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 61.9pt;" width="83">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">Bike<br />
(hours/km)<o:p></o:p></span></p>
</td>
<td style="background: #C5D9F1; border-left: none; border: solid windowtext 1.0pt; height: 22.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">Run<br />
(hours/km)<o:p></o:p></span></p>
</td>
<td style="background: #C5D9F1; border-left: none; border: solid windowtext 1.0pt; height: 22.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.0pt;" width="105">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">Other/Strength<br />
(hours)<o:p></o:p></span></p>
</td>
<td style="background: #C5D9F1; border-left: none; border: solid windowtext 1.0pt; height: 22.45pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.1pt;" width="97">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">weekly volume<br />
(hours)<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 11.65pt; mso-yfti-irow: 1;">
<td nowrap="" style="background: #C5D9F1; border-top: none; border: solid windowtext 1.0pt; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.85pt;" width="108">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">2012<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">63/137<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 61.9pt;" width="83">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">143/3340<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">139/1160<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.0pt;" width="105">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">10<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.1pt;" width="97">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">6.8<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 11.65pt; mso-yfti-irow: 2;">
<td nowrap="" style="background: #C5D9F1; border-top: none; border: solid windowtext 1.0pt; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.85pt;" width="108">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">2013<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">53/126<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 61.9pt;" width="83">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">133/3699<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">130/1119<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.0pt;" width="105">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">23<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.1pt;" width="97">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">6.5<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 11.65pt; mso-yfti-irow: 3;">
<td nowrap="" style="background: #C5D9F1; border-top: none; border: solid windowtext 1.0pt; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.85pt;" width="108">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">2014<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">26/67<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 61.9pt;" width="83">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">91/2359<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">165/1467<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.0pt;" width="105">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">15<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.1pt;" width="97">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">5.7<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 11.65pt; mso-yfti-irow: 4;">
<td nowrap="" style="background: #C5D9F1; border-top: none; border: solid windowtext 1.0pt; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.85pt;" width="108">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">2015<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">2/5<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 61.9pt;" width="83">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">31/851<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">316/2535<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.0pt;" width="105">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">20<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.1pt;" width="97">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">7.1<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 11.65pt; mso-yfti-irow: 5;">
<td nowrap="" style="background: #C5D9F1; border-top: none; border: solid windowtext 1.0pt; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.85pt;" width="108">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">2016<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">22/52<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 61.9pt;" width="83">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">122/2855<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">130/1033<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.0pt;" width="105">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">20<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.1pt;" width="97">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">5.6<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 11.65pt; mso-yfti-irow: 6;">
<td nowrap="" style="background: #C5D9F1; border-top: none; border: solid windowtext 1.0pt; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.85pt;" width="108">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">2017<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">4/10<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 61.9pt;" width="83">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">99/2254<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">80/544<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.0pt;" width="105">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">38<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.1pt;" width="97">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">4.2<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 11.65pt; mso-yfti-irow: 7;">
<td nowrap="" style="background: #C5D9F1; border-top: none; border: solid windowtext 1.0pt; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.85pt;" width="108">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">2018<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">35/65<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 61.9pt;" width="83">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">112/2824<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">202/1580<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.0pt;" width="105">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">31<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.1pt;" width="97">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">7.3<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 11.65pt; mso-yfti-irow: 8;">
<td nowrap="" style="background: #C5D9F1; border-top: none; border: solid windowtext 1.0pt; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.85pt;" width="108">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">2019<o:p></o:p></span></p>
</td>
<td nowrap="" style="background: yellow; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">66/162<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 61.9pt;" width="83">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">153/3999<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">187/1568<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.0pt;" width="105">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">12<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.1pt;" width="97">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">8.0<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 11.65pt; mso-yfti-irow: 9;">
<td nowrap="" style="background: #C5D9F1; border-top: none; border: solid windowtext 1.0pt; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.85pt;" width="108">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">2020<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">35/89<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 61.9pt;" width="83">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">153/3918<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">233/2048<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.0pt;" width="105">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">22<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.1pt;" width="97">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">8.5<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 11.65pt; mso-yfti-irow: 10;">
<td nowrap="" style="background: #C5D9F1; border-top: none; border: solid windowtext 1.0pt; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.85pt;" width="108">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">2021<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">66/155<o:p></o:p></span></p>
</td>
<td nowrap="" style="background: yellow; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 61.9pt;" width="83">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">209/5859<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">245/1920<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.0pt;" width="105">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">4<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.1pt;" width="97">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">10.0<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 11.65pt; mso-yfti-irow: 11;">
<td nowrap="" style="background: #C5D9F1; border-top: none; border: solid windowtext 1.0pt; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.85pt;" width="108">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">2022<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">52/122<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 61.9pt;" width="83">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">145/4065<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">331/2530<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.0pt;" width="105">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">8<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.1pt;" width="97">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">10.2<o:p></o:p></span></p>
</td>
</tr>
<tr style="height: 11.65pt; mso-yfti-irow: 12; mso-yfti-lastrow: yes;">
<td nowrap="" style="background: #C5D9F1; border-top: none; border: solid windowtext 1.0pt; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 80.85pt;" width="108">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">2023<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">52/130<o:p></o:p></span></p>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 61.9pt;" width="83">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">179/5464<o:p></o:p></span></p>
</td>
<td nowrap="" style="background: yellow; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 65.35pt;" width="87">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">294/2548<o:p></o:p></span></p>
</td>
<td nowrap="" style="background: yellow; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 79.0pt;" width="105">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">51<o:p></o:p></span></p>
</td>
<td nowrap="" style="background: yellow; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 11.65pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.1pt;" width="97">
<p align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: center;"><span style="font-family: Arial, sans-serif;">11.1<o:p></o:p></span></p>
</td>
</tr>
</tbody></table><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">Once again, my knee was ok such that I was not only able to stay
above 2500 running kilometers like last year, but ran slightly more than in my
record year in 2015, more than in any year ever. I did that while increasing my
cycling and swimming volume versus last year. More importantly, I did more
strength training than ever, a mix of either weightlifting at the gym or body
weight training at home. All of this led to a breakthrough in my running
performance such that I broke both my 10k, Halfmarathon, and marathon personal
records!</span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt;">These were the events I participated in in 2023:</span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt;"> </span></p><p class="MsoListParagraphCxSpFirst" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"></p><span style="font-family: Wingdings; font-size: 10pt; line-height: 115%;">ü</span><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">January 20: Wadi
Degla Ultra Trail Run, Egypt (2:17)</span><br /><span style="font-family: Wingdings; font-size: 10pt; line-height: 115%;">ü<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span><span dir="LTR"></span><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">March 17: "Let's
Tri" sprint triathlon in Galala, Red Sea, Egypt (1:27)</span><br /><span style="font-family: Wingdings; font-size: 10pt; line-height: 115%;">ü<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span><span dir="LTR"></span><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">May 12:
Alexandria Halfmarathon (1:48:36)</span><br /><span style="font-family: Wingdings; font-size: 10pt; line-height: 115%;">ü<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span><span dir="LTR"></span><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">May 26: Olympic
distance triathlon by Trifactory in Soma Bay, Egypt (2:36:27)</span><br /><span style="font-family: Wingdings; font-size: 10pt; line-height: 115%;">ü<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span><span dir="LTR"></span><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">August 4-5: Let's
Tri Olympic Distance Triathlon in El-Alamein, Egypt (2:30:35 -
distances were slightly shorter than OD)</span><br /><span style="font-family: Wingdings; font-size: 10pt; line-height: 115%;">ü<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span><span dir="LTR"></span><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">September 29:
Trailmaster 21K Wadi Degla Protectorate, Egypt (1:56:34)</span><br /><span style="font-family: Wingdings; font-size: 10pt; line-height: 115%;">ü<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span><span dir="LTR"></span><span style="background: white; font-family: Arial, sans-serif; line-height: 115%;"><span style="font-size: 10pt;">October 8:
3-Country Marathon from Germany through Austria to Switzerland and
back to Austria (3:44:05 - </span><b><span style="font-size: x-small;">PERSONAL BEST</span></b><span style="font-size: 10pt;">)</span></span><br /><span style="font-family: Wingdings; font-size: 10pt; line-height: 115%;">ü<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span><span dir="LTR"></span><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">November 3: Ironman
70.3 Egypt, Sahl Hasheesh (6h:28m)</span><br /><span style="font-family: Wingdings; font-size: 10pt; line-height: 115%;">ü<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span><span dir="LTR"></span><span style="background: white; font-family: Arial, sans-serif; line-height: 115%;"><span style="font-size: 10pt;">November 11: El Gouna
Halfmarathon, Egypt, El Gouna (1h:45m - </span><b><span style="font-size: x-small;">PERSONAL BEST</span></b><span style="font-size: 10pt;">)</span></span><br /><span style="font-family: Wingdings; font-size: 10pt; line-height: 115%;">ü<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span><span dir="LTR"></span><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">December 15-16: Wadi
Ryan Ultra Train (WRUT), Egypt, Fayyoum: Day 1 60k, Day 2 50k (one of 4
finishers).</span><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">I had also signed up for the Pyramids Halfmarathon in
December, but unfortunately it was postponed by 2 weeks conflicting with
personal travel plans. Furthermore, I had registered at what was going to be
the first ever Halfmarathon de Sables (Half MDS) in Egypt, but that was postponed
to next year. It would have been my first self-supported multistage run, in
which I would have had to carry all my food, sleeping bag and other belongings
for the whole distance, while only water and a tent would have been provided. Although
I was disappointed by the late cancelation, but I am now mentally ready for
such events, such that I might plan something on my own for July or August in
Europe, e.g. in the alps or something similar.</span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">My plan for 2024 is still under construction, but there are 2
key considerations that will make it different than any other year:</span></p><p class="MsoListParagraph" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l1 level1 lfo3; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-fareast-font-family: Arial;">1.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span><!--[endif]--><span dir="LTR"></span><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">I have already mentioned
that I will not participate in any middle- or long-distance triathlon under the
brand names of IM or Challenge! These 2 companies have events in the war
criminal, rogue, apartheid state “israel” and contribute with that to
sportswashing this criminal entity. If they do not cancel their events there
forever, I will not join any of their races anywhere in the world. Instead, I
will happily join triathlon races of any distance organized by decent companies
for which the Trifactory is a great example in Egypt (@trifactory you should
consider reclaiming your middle-distance race that you pioneered in Sahl
Hasheesh).</span></p><p class="MsoListParagraph" style="margin-bottom: 0in; mso-add-space: auto; mso-list: l1 level1 lfo3; text-indent: -.25in;"><!--[if !supportLists]--><span style="font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-fareast-font-family: Arial;">2.<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span><!--[endif]--><span dir="LTR"></span><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">I was more than baffled
by the personal records I was able to achieve, especially in a full marathon. I
started running seriously at the later age of 36 and did my first marathon at
the age of 39. After that, I focused more on increasing the distance and adding
swimming and cycling to complete a full long-distance triathlon. I never took
the time to focus on speed and have therefore never peaked. So, now I’m
wondering how fast I could still be.</span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">What does it take to beat 3:30 in a marathon at my age? That
would be beating my, still new, personal best by close to 15 minutes. Is this
possible? I believe it is, but it would require the following:</span></p><p class="MsoNormal" style="margin-bottom: 0in;"></p><ul style="text-align: left;"><li><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;">Remain injury free! Nothing will compensate for the
loss of consistency due to an injury.</span></li><li><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%; text-indent: -0.25in;">Choose a suitable race and make it my A-race for
this year. I might choose the same race I achieved my current personal best at,
which is the 3-Laender-marathon (3-country marathon) that starts in Germany,
goes through Austria into Switzerland and back to Austria where the finish line
is. The next one would be on the 13<sup>th</sup> of October 2024.</span></li><li><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;">Focus the training plan in the 16-20 weeks prior
to the race to the one and only goal of achieving a new marathon PB.</span></li><li><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;">At a minimum, maintain the current weight or
better reduce by some kilos, if I can. Every kilo counts.</span></li><li><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;">Maintain the training volume throughout the year,
especially in the 16-20 weeks prior to the race.</span></li><li><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;">Add speed work. This is the risky part of it all.
I am prone to knee injury when I do speed work. So, I have to be smart about
this or else it will jeopardize the first point I listed.</span></li></ul><p></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">Do you think I can do it? Do you think I could reach 3:30 (or
3hr:29m:59s at max)?</span></p><p class="MsoNormal" style="margin-bottom: 0in;">
</p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 115%;">Happy New Year, everyone.</span><span style="background: white; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></p><p></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-9036704044420575592023-12-19T12:04:00.000+01:002023-12-19T12:04:12.986+01:00 تحدي وادي الريان (الفيّوم ١٥-١٦ ديسمبر ٢٠٢٣) <p dir="rtl" style="text-align: right;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheg6V4INhP5cUmfhqWhzmZAUg_DrVnzxIKLS59D6aqjtXrYK5gxE663VSGDaHqfZcNf0_6azo2U7OEZEsvWmQzzt-7RAtmBUijmIILdgT27bfG5_mASFQWlwmfCFtAu7wmVIHXwGyPX36DIBzTgG8rXmOsA8jikwZxUNwymRMh81tNcQrPmoMbPSBp1ESd/s719/a217ac9d-ca1c-425e-9f6d-814ad459e33d.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="719" data-original-width="642" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheg6V4INhP5cUmfhqWhzmZAUg_DrVnzxIKLS59D6aqjtXrYK5gxE663VSGDaHqfZcNf0_6azo2U7OEZEsvWmQzzt-7RAtmBUijmIILdgT27bfG5_mASFQWlwmfCFtAu7wmVIHXwGyPX36DIBzTgG8rXmOsA8jikwZxUNwymRMh81tNcQrPmoMbPSBp1ESd/s320/a217ac9d-ca1c-425e-9f6d-814ad459e33d.jpeg" width="286" /></a><span style="font-size: medium;"> صور
متنوعة من تحدي هذا الأسبوع (١٥-١٦ ديسمبر ٢٠٢٣) في وادي الريان (الفيّوم). التحدي
كان عبارة عن جري يوم الجمعة والسبت لمسافات مختلفة، أطولها ٦٠ كم في اليوم الأول
متبوعة ب ٥٠ كم في اليوم الثاني. كنت من اربعة اشخاص فقط الذين اكملوا المسافة
الطويلة ومن ضمنهم الأسطورة زُهرة بالإضافة إلى بُرهام والأمريكي دان.</span></p><p dir="rtl" style="text-align: right;"><span style="font-size: medium;"><br /></span></p><p dir="rtl" style="text-align: right;"><span style="font-size: medium;"><br /></span></p><p dir="rtl" style="text-align: right;"><span style="font-size: medium;">دان مدرس
كيمياء وفيزياء في مدرسة امريكية وما زال جديداً نسبياً في مصر. تقاسمت كوخ النوم
معه وجرينا جنباً إلى جنب غالبية المسافة فتعرفنا على بعض جيداً.</span></p><p dir="rtl" style="text-align: right;"><span style="font-size: medium;"><br /></span></p><p dir="rtl" style="text-align: right;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMQ3qFthlPOKSK15PEIR-UuTV778XJ_6KRAxTUFYiQWiKqkhk41ZAxe6PayPONlCeyKdzyBZIiEu77AryNWkApieC7az4ZC4BV18auUs62WdchwT0vSspSMDuT2yG1_ZcYq3qk7Du2RxdWBtnK2X3wD0J1yrzJOdZKEm2UojbL87NiHb3C85oaN6iBkKWe/s1600/dc076429-9d43-4cf9-942e-d83feec995b1.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><span style="font-size: medium;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMQ3qFthlPOKSK15PEIR-UuTV778XJ_6KRAxTUFYiQWiKqkhk41ZAxe6PayPONlCeyKdzyBZIiEu77AryNWkApieC7az4ZC4BV18auUs62WdchwT0vSspSMDuT2yG1_ZcYq3qk7Du2RxdWBtnK2X3wD0J1yrzJOdZKEm2UojbL87NiHb3C85oaN6iBkKWe/s320/dc076429-9d43-4cf9-942e-d83feec995b1.jpeg" width="240" /></span></a></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;">لم أكن متأكدًا في مساء اليوم الأول بعد ٦٠ كم من الجري
إذا كنت سأستطيع أن اركض في اليوم التالي. لكنني تعلمت من التمرين أنني لا أحتاج
إلى أكثر من ليلة من النوم لتتعافى عضلاتي بشكل كافٍ. وعندما أتى الصباح كان الوضع
قد تحسن.<o:p></o:p></span></span></p><p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;"><br /></span></span></p><p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;"><br /></span></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span style="font-size: medium;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"> تسببت
معدتي في بعض المشكلات في اليوم الثاني مما جعلني أقلل من تناول السوائل والتغذية.
كنت أتناول رشفات صغيرة فقط في كل مرة وأبقيت مشاكل معدتي تحت السيطرة قدر
الإمكان، باستثناء مرّتين اضطررت فيهما ل</span>لذهاب إلى المرحاض في وسط الصحراء الشاسعة
المسطحة دون أي شيء أختبئ خلفه.</span></p><p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span style="font-size: medium;"><br /></span></p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLTr-Nqk2o94gZeGkD5zhSkZ4eVNs6nOlT2JT3TiLrcaePjkoz04rfUgPzYkEqAhjABb9Uc2y_zq76i8FXCag1XmJ5SWEDVIYBTpZPc5vCyz1KMry-4HnB-kUN12EWdeaM_zBkauCFBWMF5mQuMWdRNCBixSU3qAPdiayvOoCJa58kjQ9OSkUXyNHK7Q2k/s1280/d57cf2f4-6253-452c-a01f-10e038bd8d80.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><span style="font-size: medium;"><img border="0" data-original-height="960" data-original-width="1280" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLTr-Nqk2o94gZeGkD5zhSkZ4eVNs6nOlT2JT3TiLrcaePjkoz04rfUgPzYkEqAhjABb9Uc2y_zq76i8FXCag1XmJ5SWEDVIYBTpZPc5vCyz1KMry-4HnB-kUN12EWdeaM_zBkauCFBWMF5mQuMWdRNCBixSU3qAPdiayvOoCJa58kjQ9OSkUXyNHK7Q2k/s320/d57cf2f4-6253-452c-a01f-10e038bd8d80.jpeg" width="320" /></span></a></div><p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span style="font-size: medium;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">غيرت
حذائي بين اليومين. ارتديت في اليوم الثاني حذاء </span><span dir="LTR" style="mso-fareast-font-family: "Times New Roman";">adidas Terrex</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span dir="RTL"></span><span dir="RTL"></span> بنظام </span><span dir="LTR" style="mso-fareast-font-family: "Times New Roman";">Boa</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span dir="RTL"></span><span dir="RTL"></span> للقفل و غلافٍ
واقٍ من الرمل مدمج بالحذاء. على الرغم من أن هذا الحذاء مصنوع للطقس البارد
والثلج، إلا أنه أدى المهمة بشكل جيد ولم يكن حاراً كما كنت أخشى.<o:p></o:p></span></span></p><p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;"><br /></span></span></p><p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;"><br /></span></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span style="clear: left; float: left; font-size: medium; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIad5pFguh4BLEB1BZ2zGIbMP5NpOHCAw_bO5AT2bR9Lunq_S79w7Dca8ybL7DVEd_BtdkgKGCa0J6lLAaVSomqIgPyTX-aBiDcio5HYkiuzpF9bSIUb-MtE93znfAOo22soyPexZdPlKuoPDsr7Po1IsihrMynQxlbUO83tYNpD3SCAiruKeUBYbLsTVu/s320/IMG_1650.jpeg" width="240" /></span><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;"> كنت
سعيدًا بإكمال التحدي، ومع ذلك فكثيراً ما أفكر بعد سباقات كهذا أن من الأفضل أن
أختار مسافة أقصر في المرة القادمة لأستمتع أكثر بالمناظر الطبيعية وصحبة
المتسابقين الآخرين. ربما في المرة القادمة.</span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheB77-l_wSw0xVn_ilz-GpU91XuWqHtVwyI5c-ptFOZr_mbaMiq7pPnOi8Ccb1Lml1dkOjLcisUlMkuwKuow3AulsVW6gkki88ytpDLJ1w2bmMRlDR3S5q1AS7wAmg6pPYV04Vv6g2OpLrp4mRRyKv7SLOowl3jINP-IW6sgdZqr3HFJifK0h7rh7VNjwl/s4032/IMG_1670.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKDkaVFPjRr5qXJSQUY9WPoiBcggx_i23BMRfiUx8Sma662y5OJbMJwcyXomq2pG6ku6aDxYeLOSfrbXg1pkseBTi-bDrXcKDagRKbzpW6n6XpdP4h6bUVnwbl4sYuZTAPw_NtKbpfFPzsoLY1kIj2lgoptq4CJRdV8ASA_z8NtkFcgbhcQK9fBTvmEAW8/s798/574CA4B4-FF1B-4E72-A3F1-9FBBACA2ACE7.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="798" data-original-width="600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKDkaVFPjRr5qXJSQUY9WPoiBcggx_i23BMRfiUx8Sma662y5OJbMJwcyXomq2pG6ku6aDxYeLOSfrbXg1pkseBTi-bDrXcKDagRKbzpW6n6XpdP4h6bUVnwbl4sYuZTAPw_NtKbpfFPzsoLY1kIj2lgoptq4CJRdV8ASA_z8NtkFcgbhcQK9fBTvmEAW8/s320/574CA4B4-FF1B-4E72-A3F1-9FBBACA2ACE7.jpeg" width="241" /></a><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheB77-l_wSw0xVn_ilz-GpU91XuWqHtVwyI5c-ptFOZr_mbaMiq7pPnOi8Ccb1Lml1dkOjLcisUlMkuwKuow3AulsVW6gkki88ytpDLJ1w2bmMRlDR3S5q1AS7wAmg6pPYV04Vv6g2OpLrp4mRRyKv7SLOowl3jINP-IW6sgdZqr3HFJifK0h7rh7VNjwl/s320/IMG_1670.jpeg" width="240" /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA1L8Hxe8MIRb5Gjj-tpnBqHx_gRmj2gmb06p5ybntnbqqHfzbj71_P1JKWIIoEv5Piv51_u1b8GYUUgnxgamyB67KVjLvl7VY2lV4M2SgRRNk6-xIeHCBml8AS1OvGxswo9VtCyP-lAOmW8c0Hn7mHC0VyTF5mpvSa0MbuZbUaRz-imCYmT9aqnHrg_AW/s1600/47970fa5-78c3-4095-848d-91aeb1b68484.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRrYyqSRT4EdhtE7wSLTtDS2rYdmcMFUgZn5chFK6_o8grfHnRxiHX68G9WxZ0qIudzH1Lv52fTAwPdmybr79pDg_JLGX3s1JL3ts6_DfgT5HiETMIWCmSF0xImbaSLO_KGN-cfr1i5pb8ad52GF-f4HPGPyhTFKWjWHBjX9p1ikt9LvqfwL-XU5WRjxtr/s4032/IMG_1627.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRrYyqSRT4EdhtE7wSLTtDS2rYdmcMFUgZn5chFK6_o8grfHnRxiHX68G9WxZ0qIudzH1Lv52fTAwPdmybr79pDg_JLGX3s1JL3ts6_DfgT5HiETMIWCmSF0xImbaSLO_KGN-cfr1i5pb8ad52GF-f4HPGPyhTFKWjWHBjX9p1ikt9LvqfwL-XU5WRjxtr/s320/IMG_1627.jpeg" width="240" /></a><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA1L8Hxe8MIRb5Gjj-tpnBqHx_gRmj2gmb06p5ybntnbqqHfzbj71_P1JKWIIoEv5Piv51_u1b8GYUUgnxgamyB67KVjLvl7VY2lV4M2SgRRNk6-xIeHCBml8AS1OvGxswo9VtCyP-lAOmW8c0Hn7mHC0VyTF5mpvSa0MbuZbUaRz-imCYmT9aqnHrg_AW/s320/47970fa5-78c3-4095-848d-91aeb1b68484.jpeg" width="320" /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioVac2Gigg0x5sE6TH-bmEwWjC_wHgEagD5Pi4KeYoCjWel1cWJOLzvxBSqeLTAH_meWGJ8qet3ECOduvK_zDCm62LWOeiPVo6oPO1lb9Pfj0GQOfvT-E0hfAUwJJtTyEyVMIBB8mqCmliP326TgfZp9evRTXL8giCv3aUAAOM-gkzbvWFx4Oj3bPrJg83/s3088/IMG_1628.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi21e_Lz_Cd5PtYo_vIzSzzFLTIaUVw_Jn9UE29xV6w7yAjqZ-ZC-OvuKC2HE6vGNhi9Cqeh0nnlzjAD_1V52-NYGVNYUUvlEkerJ9H0JlWcNbdVoLSUcJu1d3Uh2-8AyCmA-FAiElj-gvg-j6xjt1OddSo-Hcu6dnLDrsM4KyyB_9PQtusfI58TSAziEn9/s4032/IMG_1631.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi21e_Lz_Cd5PtYo_vIzSzzFLTIaUVw_Jn9UE29xV6w7yAjqZ-ZC-OvuKC2HE6vGNhi9Cqeh0nnlzjAD_1V52-NYGVNYUUvlEkerJ9H0JlWcNbdVoLSUcJu1d3Uh2-8AyCmA-FAiElj-gvg-j6xjt1OddSo-Hcu6dnLDrsM4KyyB_9PQtusfI58TSAziEn9/s320/IMG_1631.jpeg" width="240" /></a><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioVac2Gigg0x5sE6TH-bmEwWjC_wHgEagD5Pi4KeYoCjWel1cWJOLzvxBSqeLTAH_meWGJ8qet3ECOduvK_zDCm62LWOeiPVo6oPO1lb9Pfj0GQOfvT-E0hfAUwJJtTyEyVMIBB8mqCmliP326TgfZp9evRTXL8giCv3aUAAOM-gkzbvWFx4Oj3bPrJg83/s320/IMG_1628.jpeg" width="240" /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVa4wzS9U0pDKYq1v6VRkn5IMM5q3HKPXVFdPnUetazpeyGNHQkxVZ-pMZVWS7MwPWaaj0lFha76MaxaHhsul6KRYYb-nweHQI83RAbIGu03YJ83XQb8nl197Yo01vpeQQOOmm4CWhox3F4ElUfSskzVfk-eazDfPFooH2SoeM8l4IMTOoNxoH7qvp40ux/s3088/IMG_1674.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU0FbVw8Zja4uEkhVgDIADuLp1D6Odc0HrYlkkndycu8DDvztSMP78vqGjYwEQiq4RMtP1vkP3zab1WuY6Tc3c8eC6XhMSzA_r_8ehOgyk3gQIlZloqBzkabXKhiiXx7R0I5J94tJMmI-IjZLK4qgKtE5JPQICE5JSbz6BUODPgfKqn2qzVdStbSQIn_Nq/s4032/IMG_1622.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU0FbVw8Zja4uEkhVgDIADuLp1D6Odc0HrYlkkndycu8DDvztSMP78vqGjYwEQiq4RMtP1vkP3zab1WuY6Tc3c8eC6XhMSzA_r_8ehOgyk3gQIlZloqBzkabXKhiiXx7R0I5J94tJMmI-IjZLK4qgKtE5JPQICE5JSbz6BUODPgfKqn2qzVdStbSQIn_Nq/s320/IMG_1622.jpeg" width="240" /></a><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVa4wzS9U0pDKYq1v6VRkn5IMM5q3HKPXVFdPnUetazpeyGNHQkxVZ-pMZVWS7MwPWaaj0lFha76MaxaHhsul6KRYYb-nweHQI83RAbIGu03YJ83XQb8nl197Yo01vpeQQOOmm4CWhox3F4ElUfSskzVfk-eazDfPFooH2SoeM8l4IMTOoNxoH7qvp40ux/s320/IMG_1674.jpeg" width="240" /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfQsT38sjSdWrl0TmbwZNSx36HJ4KAsLbyC89amlBKp8Ycda85ZkyEPyR2ixhwfEGFPJSDkYkA_tAUtW9FXRdzAOj4l3hZ2NHJPp5Sl8Y3EK7erQoROHbbS9e2lxC7HMH458ripmXgjbuGZ_rv3qNsAjQ1ApI3PQRcKSozBv8xO_ljW3YmlSOanFilDtfT/s4032/IMG_1623.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmNVUbMDKj5FWBNvt_fyjjDemrFCW1ATnx6BPwWwdcMxU8PUB9ATxuABt5S7wXPnmy7rjiCG7f42ldaDgYomNtM8-xRTgKtA1ceOfoKcjh3cuaaWKE22AJ1POdBJBlFi2x421uZU-GF5PZDJtgUAqMkzBE0ZcGLxnUjpQ-Maf-GeqweHrWdJyY0bzFpXQI/s4032/IMG_1624.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmNVUbMDKj5FWBNvt_fyjjDemrFCW1ATnx6BPwWwdcMxU8PUB9ATxuABt5S7wXPnmy7rjiCG7f42ldaDgYomNtM8-xRTgKtA1ceOfoKcjh3cuaaWKE22AJ1POdBJBlFi2x421uZU-GF5PZDJtgUAqMkzBE0ZcGLxnUjpQ-Maf-GeqweHrWdJyY0bzFpXQI/s320/IMG_1624.jpeg" width="240" /></a><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfQsT38sjSdWrl0TmbwZNSx36HJ4KAsLbyC89amlBKp8Ycda85ZkyEPyR2ixhwfEGFPJSDkYkA_tAUtW9FXRdzAOj4l3hZ2NHJPp5Sl8Y3EK7erQoROHbbS9e2lxC7HMH458ripmXgjbuGZ_rv3qNsAjQ1ApI3PQRcKSozBv8xO_ljW3YmlSOanFilDtfT/s320/IMG_1623.jpeg" width="240" /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkjlMyBMu9v5cKtoZdwP9C3DF8XpPA_pyxiKboShnKBZBgufGaIHJLT8pw1N5vb3ao6tji4d2Nu-nEJYyKIShSNwFsNS4g4qmhYVtK8vbE92H6BdYctgwEZDoe6utHwjvlTk7meFKB2N65HVhnJFf3EEVR1KeLZUKNbxqKpZpkYAc-DYbSn3mKMhZqMzhD/s4032/IMG_1625.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp5LIPKc1rV-dm_G1EcI8uI_-O4g_Wh3Ym6FGwLlqSf6P8uQs2N-VFh-tqbiRlkKFuqpMSHn-bp90WQM8Uue5yW8t2c6A9Aybl7_QkR3J-WoUVJIbY19YZZChwymxR8ccXxCU6FbMj0W7aVGsezeqrYYVfGXY7u53oDyjjxbdnu5W5cpH2A3oTnuTOQ9lR/s4032/IMG_1626.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp5LIPKc1rV-dm_G1EcI8uI_-O4g_Wh3Ym6FGwLlqSf6P8uQs2N-VFh-tqbiRlkKFuqpMSHn-bp90WQM8Uue5yW8t2c6A9Aybl7_QkR3J-WoUVJIbY19YZZChwymxR8ccXxCU6FbMj0W7aVGsezeqrYYVfGXY7u53oDyjjxbdnu5W5cpH2A3oTnuTOQ9lR/s320/IMG_1626.jpeg" width="240" /></a><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkjlMyBMu9v5cKtoZdwP9C3DF8XpPA_pyxiKboShnKBZBgufGaIHJLT8pw1N5vb3ao6tji4d2Nu-nEJYyKIShSNwFsNS4g4qmhYVtK8vbE92H6BdYctgwEZDoe6utHwjvlTk7meFKB2N65HVhnJFf3EEVR1KeLZUKNbxqKpZpkYAc-DYbSn3mKMhZqMzhD/s320/IMG_1625.jpeg" width="240" /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKEyoWlbZrTtfy5CsZwbrQZTcdxE9Nw4-dvcDhZCWt73YzdhZE9J-N_lN18n1VigNWEDLy9U6rImeoklOnxUmgRgoQtZBOJ9DF5cnWNV0-ISz6AKk9bJGufGQp-mWbzB2RimXzEGSiSfVCVyczAprO9wgGMHlAx3oA-PYgg6F5DOESY5XMc9fK1MMUTZFI/s4032/IMG_1637.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwXj6n5SQkzb-SnwqQMtHItXNhQWdY7yga28a9nUO6Oy_2xZb21kKg2GJeEi7CxAP-iQYbTxkds-VonZliGdNb9xTJr2wnVwVS1IVopdOLEQTguA1PEkSxC4k1u_qijqTo4kyYGu8eBKoj0OG4tFgrufcz3Q5SkQDT79VJaPkWOG_aVfYAK6Yq7uXX-aSR/s4032/IMG_1638.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwXj6n5SQkzb-SnwqQMtHItXNhQWdY7yga28a9nUO6Oy_2xZb21kKg2GJeEi7CxAP-iQYbTxkds-VonZliGdNb9xTJr2wnVwVS1IVopdOLEQTguA1PEkSxC4k1u_qijqTo4kyYGu8eBKoj0OG4tFgrufcz3Q5SkQDT79VJaPkWOG_aVfYAK6Yq7uXX-aSR/s320/IMG_1638.jpeg" width="240" /></a><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKEyoWlbZrTtfy5CsZwbrQZTcdxE9Nw4-dvcDhZCWt73YzdhZE9J-N_lN18n1VigNWEDLy9U6rImeoklOnxUmgRgoQtZBOJ9DF5cnWNV0-ISz6AKk9bJGufGQp-mWbzB2RimXzEGSiSfVCVyczAprO9wgGMHlAx3oA-PYgg6F5DOESY5XMc9fK1MMUTZFI/s320/IMG_1637.jpeg" width="240" /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4aeZDI6gh7tGKRZsY7wJkClU7pqGGJZLMSUaPFSJ-8XcalFBmjaU-Y63j7L_RhUTJhz6j7K5XBnk70lD4TiOWiljkxKdoo1cTO0lXB0YdS2a5zGDERW2dK9yMTKriPNXPTekE88ghfKO1o8mFg7CeP8xlQA9CY9bnXVlXZ2ltY0-2qg2yYs34K5swDK3d/s4032/IMG_1639.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi57P0ROqDogo94fZcmZxDVHl3K_4mqXf2tlUA4uxtK5G7ZfmG0MO9fORjzP9c2HU7PcyPZCKF_Sn2CGo5mpntHNpU8f5GxKoHUAT2pvRBMFtef12MZV3Dx6PGjLoIY2uBvD7UGAK2_vgptVsmQMRU2MKVZYiGUHpBD2CBV6p2lgX8oPU5xBRITrr8tEGSC/s4032/IMG_1644.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi57P0ROqDogo94fZcmZxDVHl3K_4mqXf2tlUA4uxtK5G7ZfmG0MO9fORjzP9c2HU7PcyPZCKF_Sn2CGo5mpntHNpU8f5GxKoHUAT2pvRBMFtef12MZV3Dx6PGjLoIY2uBvD7UGAK2_vgptVsmQMRU2MKVZYiGUHpBD2CBV6p2lgX8oPU5xBRITrr8tEGSC/s320/IMG_1644.jpeg" width="240" /></a><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4aeZDI6gh7tGKRZsY7wJkClU7pqGGJZLMSUaPFSJ-8XcalFBmjaU-Y63j7L_RhUTJhz6j7K5XBnk70lD4TiOWiljkxKdoo1cTO0lXB0YdS2a5zGDERW2dK9yMTKriPNXPTekE88ghfKO1o8mFg7CeP8xlQA9CY9bnXVlXZ2ltY0-2qg2yYs34K5swDK3d/s320/IMG_1639.jpeg" width="240" /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinmgrbSu5PpyqLfwJ6l6AXv5_njg1NmdR6JpLEEZwkmavTbmMD_zGJESGr3TCmknyR1QsONepDAFmU4696ziIpgDIB2wA0PK7wvnVqD00h8vlrMhFNrx1E_Uobti_Q6tHyThm_6mbaz9kDA0tkQ0L_K-3ViBjGyofCHYgSpRR2JUNrAKr-ZU4UwFBWiWxe/s3088/IMG_1645.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbMf1hZUTm3XywHWgv7wG0EcTkNbA9WEw7Z24C7p5Lq5beIJ-n8x7-pAahCO7roxOaH7GFEebERoL99yYM3RDW9ANSM5u54cLPHH9Le0m2PyadmHN3nRCx7hXwlpGGhj-R6HoSBhAcKkSf33Y88xtQsm_Uckk67UNhnBGTlkvRJHUKoHi78cn-Yv3Uenyv/s3088/IMG_1646.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbMf1hZUTm3XywHWgv7wG0EcTkNbA9WEw7Z24C7p5Lq5beIJ-n8x7-pAahCO7roxOaH7GFEebERoL99yYM3RDW9ANSM5u54cLPHH9Le0m2PyadmHN3nRCx7hXwlpGGhj-R6HoSBhAcKkSf33Y88xtQsm_Uckk67UNhnBGTlkvRJHUKoHi78cn-Yv3Uenyv/s320/IMG_1646.jpeg" width="240" /></a><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinmgrbSu5PpyqLfwJ6l6AXv5_njg1NmdR6JpLEEZwkmavTbmMD_zGJESGr3TCmknyR1QsONepDAFmU4696ziIpgDIB2wA0PK7wvnVqD00h8vlrMhFNrx1E_Uobti_Q6tHyThm_6mbaz9kDA0tkQ0L_K-3ViBjGyofCHYgSpRR2JUNrAKr-ZU4UwFBWiWxe/s320/IMG_1645.jpeg" width="240" /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR20CWzJEstVT1FycN0jbGmq5kJLfLqDuvKfrBai8cXVrIkTtwAIs7ZLS8nyx5qhZqGis6MQ-WSFHS012szRUrgXXN3Tx58SIH8sVsWQwzZIh_636tGJsnH9YqSdtLPGNnOlARVRK_X5Ik7WolbLsEpBEYYxFo61og1UyO32U5l8izuMKtSV5Ft9C0o8QZ/s4032/IMG_1660.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQgUAVkySbFfWCO661ZMw2FXBpPT17SbucQzT8OCygc-Tkh1JO2KVeNfUy_1RZyO8J2VPuHiYeuYFe1tCTpt_tqQcOx3adxPpbgDT6iE3EST8a_U3yp0DG21fmVx2qCcNN43Q490-Kbh0az2AlYrsLtKC2YYgX7u8fFufY3S1Rt8uvwhpwURht71ywuhd9/s4032/IMG_1666.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQgUAVkySbFfWCO661ZMw2FXBpPT17SbucQzT8OCygc-Tkh1JO2KVeNfUy_1RZyO8J2VPuHiYeuYFe1tCTpt_tqQcOx3adxPpbgDT6iE3EST8a_U3yp0DG21fmVx2qCcNN43Q490-Kbh0az2AlYrsLtKC2YYgX7u8fFufY3S1Rt8uvwhpwURht71ywuhd9/s320/IMG_1666.jpeg" width="240" /></a><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR20CWzJEstVT1FycN0jbGmq5kJLfLqDuvKfrBai8cXVrIkTtwAIs7ZLS8nyx5qhZqGis6MQ-WSFHS012szRUrgXXN3Tx58SIH8sVsWQwzZIh_636tGJsnH9YqSdtLPGNnOlARVRK_X5Ik7WolbLsEpBEYYxFo61og1UyO32U5l8izuMKtSV5Ft9C0o8QZ/s320/IMG_1660.jpeg" width="240" /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-82213261621199911932023-11-21T08:46:00.002+01:002023-11-21T08:47:16.626+01:00قناع التنفس<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyHjYFtc2xFyyYIFfLuJNhBNaxgy1qKH3xptPMZX2HftXntmNGtbDzqw0NMFxfLLm4wO0AQLk86lXclbqJRjw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /><p dir="rtl" style="text-align: right;"><span style="font-size: medium;"> <span lang="AR-SA" style="color: #212121;">الجسم له قدرة كبيرة على التأقلم مع التحديات التي يواجهها. ولكنه
يحتاج لبعض الوقت. وإذا كبرت التحديات فجأة فإنه يتعرض للإصابة أو المرض (إن لم
يكن الموت في بعض الأحيان). أما إذا أتت التحديات على خطواتٍ مُجهِدة، ولكن
بالإمكان تحملها، فهذا ما يجعل عملية التأقلم تبدأ. التمرين الرياضي يُبنى على هذا
المبدأ بين مبادئٍ أُخرى فتأتي الراحة بعد بذل جهدٍ معين لِتُعيدَ بناء الجسم
ليكون حسب طبيعة التمرين إمّا أقوى أو أسرع أو أكثر تحملاً مما كان عليه من قبل،
تِبع مبدأ ال </span><span dir="LTR" style="color: #212121;">overcompensation</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA" style="color: #212121;"><span dir="RTL"></span><span dir="RTL"></span> . وإذا تعود الجسم على تحدٍ لم يعد يوجد أي
داعٍ للتأقلم.</span></span></p>
<p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="color: #212121; font-size: medium; mso-fareast-font-family: "Times New Roman";"> لذلك فإنني بين حين وآخر أسعى إلى تحدي جسمي بشيءٍ لم يمر به
من قبل أو لم يراه كثيراً. وغالباً ما يكون هذا من خلال المشاركة في سباقٍ
معين. <o:p></o:p></span></p>
<p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span style="font-size: medium;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";">الحدث القادم سيكون سباق جري<span class="apple-converted-space"><span style="background: white;"> </span></span><span style="background: white;">في
الصحراء </span>بعد قرابة ٤ أسابيع مدته يومين، ٦٠ كم في اليوم الأول و ٥٠ كم
في اليوم الثاني (إن لم يُلغى كما حدث مع عدة سباقات هنا في مصر في الآونة
الأخيرة). أعرف (نظرياً) طريقة التحضير ولكن ما هو الجديد الذي قد يدفع جسمي
لتأقلمٍ أكبر ويجهّزه لأحسنِ أداءٍ ممكن؟</span><span lang="AR-SA"><o:p></o:p></span></span></p>
<div dir="rtl" style="text-align: right;"><span dir="RTL" face=""Calibri",sans-serif" lang="AR-SA" style="font-size: medium; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">عند الحديث عن طرق التمرين مع أحد<span style="color: #212121;">ى</span> المهتمات، تذكرت قناع التنفس الذي كنت قد استعملته
قليلاً قبل سنين. فكرة القناع انه يُصعب دخول الهواء فيقوي عضلات التنفس. كما ان
معدل الأكسجين يكون قليلاً داخل القناع مما يدفع الجسم الى التأقلم عن طريق رفع
عدد كريات الدم الحمراء في الجسم التي تحمل الأكسجين إلى الخلايا التي تستهلكه،
وبهذا فإن التأثير مماثل للتمرين في المرتفعات. لا توجد دراسات تثبت هذه الفوائد
ولذلك فقد اختلف العلماء في فائدة القناع. ولكني شخصياً مقتنع بفعاليته. ولذلك
فسأرتديه في التمرينات المناسِبة خلال الأسابيع الثلاثة القادمة ولنرى ما يحدث. </span></div><div dir="rtl" style="text-align: right;"><span dir="RTL" face=""Calibri",sans-serif" lang="AR-SA" style="font-size: 11pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br /></span></div><div dir="rtl" style="text-align: right;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA7aUF6JIoRnAcGwBVrplOu_7fq2Nan8MxV2fWteEL0QQpQSXwD0JdMfwD2tSUS91EQoZbgN2EkuAk7Nn4gvt3NYkXryElDxi76ajHlBZ2ewusebJElICagwTYOxR2J-_KwwwM-z9bP6x1sBhIGfqxYb_vVemuUf25tUeXXr-TjrnEU2HHWzfButEqRYRG/s1003/WhatsApp%20Image%202023-11-21%20at%2009.39.43%20-%202.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1003" data-original-width="454" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA7aUF6JIoRnAcGwBVrplOu_7fq2Nan8MxV2fWteEL0QQpQSXwD0JdMfwD2tSUS91EQoZbgN2EkuAk7Nn4gvt3NYkXryElDxi76ajHlBZ2ewusebJElICagwTYOxR2J-_KwwwM-z9bP6x1sBhIGfqxYb_vVemuUf25tUeXXr-TjrnEU2HHWzfButEqRYRG/w181-h400/WhatsApp%20Image%202023-11-21%20at%2009.39.43%20-%202.jpeg" width="181" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><span dir="RTL" face=""Calibri",sans-serif" lang="AR-SA" style="font-size: 11pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br /></span></div>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-42933041999426553362023-05-27T17:54:00.001+02:002023-05-27T17:54:08.465+02:00سباق الترياثلون الأولمبي في سومة باي<p dir="rtl" style="text-align: right;"><span style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; white-space: pre-wrap;">لا يهمني مركزي الأول في فئتي العمرية الأمس في سباق الترياثلون الأولمبي في سومة باي كما يهمني مقدار تحسني عن العام الماضي الذي فاق ١٨ دقيقة. مازلت مذهولاً من هذا التحسّن ولكن يبدوا ان التغييرات في التمرين التي كتبت عنها في المدونة في الشهر الماضي قد بدأت تُثمِر. أدائي على الدراجة هو نقطة قوتي ويضعني في المركز ١١ على كل الفئات بينما مازلت أخسر الكثير من الوقت في مرحلة الجري رغم تحسني عن العام الماضي. وهكذا أواصل الرحلة لأكون غداً أحسن مما كنت عليه اليوم. </span></p><div dir="auto" style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; text-align: start; white-space: pre-wrap;">وكما اعتدنا، فإن <span style="font-family: inherit;"><a style="color: #385898; cursor: pointer; font-family: inherit;" tabindex="-1"></a></span>السباقات المنظمة من ترايفاكتوري لا تخذلنا بمستوى تنظيمها الممتاز. سألني أحد من معارفي في ألمانيا: ألا يبعد السباق عن مكان سكنك ب ٥٠٠ كم؟ إنه سباق أولمبي فقط. هل يستحق قطع هذه المسافة لقضاء ليلة واحدة فقط؟ والإجابة هي نعم بلا تردد. ممارسي الترياثلون في مصر يعرفون بعضهم البعض إما بطريقة مباشرة أو من خلال وسائل التواصل الاجتماعي، فعندما اذهب إلى سباقٍ كهذا أتطلع إلى مقابلة من أعرفهم مباشرة أو من خلال النت ومتابعة أخبارهم ومدى تحسنهم. لم استطع البقاء أكثر من ليلة واحدة هذه المرة ولِذا فإنني اتطلع إلى الحدث القادم. </div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOS1_OGOtPojfeQDDOzt_96kyE3ZEODw87EE_miF5Yro5P8g_3I8Dw6EPP9wIp2k_f3HtRDus74EmqlpLMk7xNvVk135-bFiWIJ26inI7yrubhR4Rk_Ut0FsVEPt_pf0bs5ZOYEjHOXdlWQze0IYbJb0E2OorTmNr7AYT9r7bpeNCHQ6cVtDVjNYbMUQ/s2048/349542307_772123751305715_3648066829427597697_n%20(1).jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOS1_OGOtPojfeQDDOzt_96kyE3ZEODw87EE_miF5Yro5P8g_3I8Dw6EPP9wIp2k_f3HtRDus74EmqlpLMk7xNvVk135-bFiWIJ26inI7yrubhR4Rk_Ut0FsVEPt_pf0bs5ZOYEjHOXdlWQze0IYbJb0E2OorTmNr7AYT9r7bpeNCHQ6cVtDVjNYbMUQ/s320/349542307_772123751305715_3648066829427597697_n%20(1).jpg" width="240" /></a><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2GESYcgjKz65vR9Hf9E-eKwwNtC228zojoZspb5jZc8omXfcnaiGSDy_eMksrwLHNi7cYexZLxivmBaPJadbOpX-e6PYysDGNV_b9sNKWvx5c34NaKg4KkGRgpr1E0rYcIKQwSbKGAgX24N3WtCVSO8wXNeuUTP1EJNTSpZbFqVkUSeX16SnY18i3kg/s320/349681083_175989922098192_3678297256021005_n%20(1).jpg" style="color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; text-align: right; white-space: pre-wrap;" width="240" /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0vVv2C1sRvi7xZuiyHxlPmBBAgSYiwOIIyex2hN3sQeGg2_0ysuguQ96OaP04nfjIGf-i2bNdA1BpihjBPU2ZcgtCgFkmbSoRpRwAWOzwWFDi0VSQV8i4assiQYSazBB04NQ1zHOp00ZBg91QSSeARj2G-deqRbyBmcOg3CkBj5x7Rn2pesYleN3P-Q/s858/Result.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="798" data-original-width="858" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0vVv2C1sRvi7xZuiyHxlPmBBAgSYiwOIIyex2hN3sQeGg2_0ysuguQ96OaP04nfjIGf-i2bNdA1BpihjBPU2ZcgtCgFkmbSoRpRwAWOzwWFDi0VSQV8i4assiQYSazBB04NQ1zHOp00ZBg91QSSeARj2G-deqRbyBmcOg3CkBj5x7Rn2pesYleN3P-Q/s320/Result.png" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqRn2WfdfdlPAMM81dlKDe-Tqo4HO31ySp0G8GlI_Yk-r-AxKyuzDe6huGx8qvlh6pQx24DFiAhc0MlxCY_qeSO6S7xcfehyub621Uf58Gg7yJ4UwJ-ARDAxeos5RF99uiTAHygjxNYIZdy-dhNDatrc-sLvvcJ6xzJOVy_8b2b-81inR8Zd_6w0HOCw/s2048/349842786_1358172501395519_8419226894345836238_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqRn2WfdfdlPAMM81dlKDe-Tqo4HO31ySp0G8GlI_Yk-r-AxKyuzDe6huGx8qvlh6pQx24DFiAhc0MlxCY_qeSO6S7xcfehyub621Uf58Gg7yJ4UwJ-ARDAxeos5RF99uiTAHygjxNYIZdy-dhNDatrc-sLvvcJ6xzJOVy_8b2b-81inR8Zd_6w0HOCw/s320/349842786_1358172501395519_8419226894345836238_n.jpg" width="240" /></a></div><br style="text-align: right;" /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKQSRYdnUWFtTtb4wT6lY9NMGU1h7Vs0vvf3GWTHR-nXFWRpju7r40sq3g6bMxldKHH-CK52brYkEjPSmE0mdmdxgo2kXFB1sG4_wKwIWQc9mWH-c9e8Xm-pS0-JI5iUMmMpoiTz_9Lea_gq0h1Ffn66NwQRd8WqR2Nb9ZPFsgxNwKOznnEY4BdgYBuw/s2048/349774109_955445175595363_641413778773019862_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVeQwkvHX7HJ2hlWj3MVSzQPtQtmeWpL3hRS2kpvmr0mp-uvrP9oXwiLlQ4rCn0pRdzYIlgcinkZ6eOfRjzKYgvhBGYs99PIoXvHzyxapihF8il2xDB6P2AYAvMzMMp4dyVo7q93dqSvJZUU7vTEqyU3Z7obue9xLE47xj4Cn-l4r0C2c0BL4yHCcPsg/s2048/349729682_1290510211670809_3835786509099791243_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVeQwkvHX7HJ2hlWj3MVSzQPtQtmeWpL3hRS2kpvmr0mp-uvrP9oXwiLlQ4rCn0pRdzYIlgcinkZ6eOfRjzKYgvhBGYs99PIoXvHzyxapihF8il2xDB6P2AYAvMzMMp4dyVo7q93dqSvJZUU7vTEqyU3Z7obue9xLE47xj4Cn-l4r0C2c0BL4yHCcPsg/s320/349729682_1290510211670809_3835786509099791243_n.jpg" width="240" /></a><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKQSRYdnUWFtTtb4wT6lY9NMGU1h7Vs0vvf3GWTHR-nXFWRpju7r40sq3g6bMxldKHH-CK52brYkEjPSmE0mdmdxgo2kXFB1sG4_wKwIWQc9mWH-c9e8Xm-pS0-JI5iUMmMpoiTz_9Lea_gq0h1Ffn66NwQRd8WqR2Nb9ZPFsgxNwKOznnEY4BdgYBuw/s320/349774109_955445175595363_641413778773019862_n.jpg" width="240" /></div><br style="text-align: right;" /><div class="separator" style="clear: both; text-align: center;"><br /></div><br style="text-align: right;" /><div class="separator" style="clear: both; text-align: center;"><br /></div><br style="text-align: right;" /></div>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-57472373931926101992023-05-23T20:04:00.001+02:002023-05-23T20:04:56.335+02:00تمارين السرعة<p dir="rtl" style="text-align: right;"><span style="font-size: medium;"></span></p><div style="text-align: right;"><div style="text-align: right;"><div dir="auto" style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; white-space: pre-wrap;"><span style="font-size: medium;">ما أشعر به الآن هو بالضبط ما يجعلني أتفادى تمارين السرعة الشديدة عادة. في الأسابيع القليلة الماضية قبل نصف ماراثون الإسكندرية بدأت تمارين سرعة متنوعة ورفعت سرعة جرياتي إجمالاً بهدف إكمال السباق بأحسن وقتٍ ممكن. ونجحت في تسجيل وقتٍ شخصيٍ قياسي. تابعت تمارين السرعة بعد السباق فنويت أن أعمل آخر تمرين سرعات تحضيراً لسباق ترياثلون للمسافة الأولمبية في سوما باي قرب الغردقة في ٢٦ مايو. كان ذلك يوم الأحد الماضي الموافق ٢١ مايو. التمرين كان مكوناً من جري معتدل للإحماء ثم ٦ x ٥٠٠ متر <span style="font-family: inherit;"><a style="color: #385898; cursor: pointer; font-family: inherit;" tabindex="-1"></a></span>سرعة عالية مفصولين بِ ٣-٤ دقائق جري بطيء ثم إنهاء التمرين بجري بطيء للتبريد. وبينما أن هذا التمرين جيد ومناسب في الأيام الأخيرة قبل السباق، إلّا انني أعلم من الماضي أن تمارين الجري بشدة عالية غير ملائمة لي لسهولة إصابة ركبي. وهذا ما حدث للأسف. أُصِبت بركبتي اليسار لدرجة أن حتى المشي مؤلم حالياً. </span></div><div dir="auto" style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; white-space: pre-wrap;"><span style="font-size: medium;">تمارين السرعات مهمة إذا اردت أن تحسّن زمنك. ولكن هذا تذكير لكل من يسهل تعرضه للإصابة، لأي سبب كان ومن ضمنهم الوزن الزائد، ألا يبالغ في تمارين السرعة في الجري. وهناك بعض البدائل مثل:</span></div><div dir="auto" style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; white-space: pre-wrap;"><span style="font-size: medium;">-تمارين شدة صعوداً على التلال التي تكون أقل تأثيراً على الركبتين.</span></div><div dir="auto" style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; white-space: pre-wrap;"><span style="font-size: medium;">-نقل تمارين السرعة إلى جهاز الجري في الداخل (المشاية) حيث أنه يمتص الصدمات. </span></div><div dir="auto" style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; white-space: pre-wrap;"><span style="font-size: medium;">-تمارين سرعة على الدراجة التي تؤدي الهدف من ناحية رفع كفاءة استخدام الأكسجين (VO2max) دون تأثير على الركبتين. وهذا بديل للعدائين أيضاً وليس للاعبي الترياثلون فقط. </span></div><div dir="auto" style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; white-space: pre-wrap;"><span style="font-size: medium;">والأفضل التنويع بين هذه البدائل وغير الاعتماد على بديل واحد.</span></div><div dir="auto" style="background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; white-space: pre-wrap;"><span style="font-size: medium;">أما بالنسبة لي، فإني آمل أن تساعد المراهم والتبريد في تخفيف الألم خلال اليومين القادمين لأكون جاهزاً لسباق يوم الجمعة، وإلّا فإنني سأكمل السباق ماشياً وليس جارياً.</span></div></div><div style="text-align: right;"><br /></div><span style="font-size: medium;"><span style="color: #212121; text-align: left;"><span dir="RTL" lang="AR-SA"><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7a31GnWCnTUvFTYCVbg45KXIiskiSrwIKz0vggscDdzOJTZqBNdjblDuV7hu4JWTgAJanJBpYBQJPM_K0a9Sq29a2fiRqa49Mg3c1xaYOeV5O8awLtpGyhUQPNQ6N2nSZYQe-WF7FYDAMUouH1w1pmYZA2GjHwuArEmOdBdahY1tVsoMHX5i_9CBOXg/s1467/speed%20training%203.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: right;"><img border="0" data-original-height="1467" data-original-width="1173" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7a31GnWCnTUvFTYCVbg45KXIiskiSrwIKz0vggscDdzOJTZqBNdjblDuV7hu4JWTgAJanJBpYBQJPM_K0a9Sq29a2fiRqa49Mg3c1xaYOeV5O8awLtpGyhUQPNQ6N2nSZYQe-WF7FYDAMUouH1w1pmYZA2GjHwuArEmOdBdahY1tVsoMHX5i_9CBOXg/w160-h200/speed%20training%203.jpg" width="160" /></a></div></span></span></span></div><span style="font-size: medium;"><span style="color: #212121; text-align: left;"><span dir="RTL" lang="AR-SA"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiidklt-YAOuiSOPuVXw7m0Py-65X3QYdWRwdnGh5KDbzXCNlg2XjQfarNMX6XqqZPZk-MM1YrYGOyDt6nzmbj1CuTIzw_nuFP-102J0AGLh2-qmDRH50REvDUxXlJF6rc2IDGm4BIViv5jVrc9LX7vXCO9GuY1BVM0SRo7S5eDL4acOJEZ50ClRhIwgg/s1473/speed%20training%201.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1473" data-original-width="1178" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiidklt-YAOuiSOPuVXw7m0Py-65X3QYdWRwdnGh5KDbzXCNlg2XjQfarNMX6XqqZPZk-MM1YrYGOyDt6nzmbj1CuTIzw_nuFP-102J0AGLh2-qmDRH50REvDUxXlJF6rc2IDGm4BIViv5jVrc9LX7vXCO9GuY1BVM0SRo7S5eDL4acOJEZ50ClRhIwgg/w160-h200/speed%20training%201.jpg" width="160" /></a></span></span></span><span style="font-size: medium; text-align: right;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhdzHcojyTia6cIae8dtkyu4Kjg6_lXnXoNAEfaM1Rha_ZAnntoqKNzlPkmPOuYnX2MgSK_AHW657y_-I4FZF3gn4BeLwL0A2nKxX_p9daBIamY4Emmb96uovGqVkLprnfAdoE5alqAR5QwYLZKBbWnlBHXf4u8L_ChZobttLSr1Bk3g3sOZCDCqw1JA/s1449/speed%20training%202.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1449" data-original-width="1163" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhdzHcojyTia6cIae8dtkyu4Kjg6_lXnXoNAEfaM1Rha_ZAnntoqKNzlPkmPOuYnX2MgSK_AHW657y_-I4FZF3gn4BeLwL0A2nKxX_p9daBIamY4Emmb96uovGqVkLprnfAdoE5alqAR5QwYLZKBbWnlBHXf4u8L_ChZobttLSr1Bk3g3sOZCDCqw1JA/w161-h200/speed%20training%202.jpg" width="161" /></a></span><div dir="rtl" style="text-align: right;"><br /><br /></div>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-59335100116453903802023-05-22T20:17:00.000+02:002023-05-22T20:17:14.158+02:00تقسيم سلبي أم إيجابي؟ Negative or positive split?<p dir="rtl" style="text-align: right;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKpRTdskUXyc7d4Grk565lyxxMFviuXXtdhFTEki4FsFAYFMo-OwYYOabH_p4KNehw1IgTxfzkmUoVo-talAqnYWkIq42QGDttaly6EBMUUqiAS20XhZAahUULmfl5Lx1sJYFiFRbIknF0OuWQxlrkkuG9DVPcNOxtn2VMr5jf8boV-e-ILuoZVwsV6A/s1102/running.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1102" data-original-width="824" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKpRTdskUXyc7d4Grk565lyxxMFviuXXtdhFTEki4FsFAYFMo-OwYYOabH_p4KNehw1IgTxfzkmUoVo-talAqnYWkIq42QGDttaly6EBMUUqiAS20XhZAahUULmfl5Lx1sJYFiFRbIknF0OuWQxlrkkuG9DVPcNOxtn2VMr5jf8boV-e-ILuoZVwsV6A/s320/running.jpg" width="239" /></a></div><p></p><p dir="rtl" style="text-align: right;"></p><p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span style="font-size: medium;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";">تحديت قليلاً في مقالي السابق ما يسمى </span><span dir="LTR" style="color: #212121; mso-fareast-font-family: "Times New Roman";">Tapering</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><span dir="RTL"></span><span dir="RTL"></span> أي
خفض كمية التمرين في الاسابيع القليلة قبل السباق. وفي نفس السياق أريد ان أتحدى
في هذا المقال ما يسمى بِ </span><span dir="LTR" style="color: #212121; mso-fareast-font-family: "Times New Roman";">negative split</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><span dir="RTL"></span><span dir="RTL"></span> وهي استراتيجية للسباق
يُكمل فيها المتسابق الجزء الثاني من السباق بسرعة أكبر من الجزء الأول. ولهذه
الإستراتيجية فوائدها التي تشمل ضبط النفس لتفادي البدء بسرعةٍ عالية من غير
الممكن الاستمرار عليها إذ ستؤدي إلى ارتفاع مستوى حمض اللاكتيك في العضلات ومن ثم
انخفاض السرعة كثيراً في اللاحق. لم أسمع عن أي عداءٍ عالمي لا يتبع هذه
الإستراتيجية. ولكن هل هي الإستراتيجية الصحيحة للهواة أيضاً؟</span><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"> <o:p></o:p></span></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;">أحد الفروق الكبيرة بين عداءٍ هاوٍ وآخر محترف هو ان المحترف يعرف
تماماً قدراته بمقدار الثانية فيبقى تحت قدرته قليلاً في الجزء الأول من السباق،
ولكن ببضع ثوانٍ قليلة فقط. من أحسن الأمثال هو عندما سجل كيننيسا بيكيله رقماً
قياسياً عالمياً بمسافة ٥٠٠٠ متر فكان قد جرى كل كيلومتر أسرع من الذي قبله بثانية
واحدة فقط فكانت أزمانه: ٢:٣٣ ، ٢:٣٢ ، ٢:٣١ ، ٢:٣٠ ، ٢:٢٩. وهذه قدرة خارقة لا
يمكن لأي هاوٍ أن يماثلها. الهاوي لا يعرف بالأصل معدل السرعة القادر عليه
وأحياناً لا يستطيع حتى أن يقدّر سرعته في أي لحظة ما بالدقة التي شاهدناها من
بيكيله. بهذا فيكون الاحتمال كبيراً أن يكون العداء الهاوي أبطء من قدرته بقدر
أكثر من اللزوم في الجزء الأول فلا يستطيع تعويض ذلك في الجزء الثاني. أما إذا فعل
الهاوي العكس، أي إذا بدأ بسرعةٍ يعلم انها فوق قدرته قليلاً ولن يستطيع الثبات
عليها مع تقدم السباق فانه سيشعر مع كل كيلومتر يمر أنه يخزّن وقتاً يستطيع ان
يستهلكه لاحقاً عندما تنخفض سرعته. ويساهم هذا في التفكير الإيجابي في النصف
الثاني من السباق حيث يقول له عقله أن لا مشكلة في الإبطاء قليلاً حيث أن معدل
السرعة سيبقى كافياً في النهاية. ويوافق بعض
المدربين العالميين على الرأي الذي يقول إن ال <span dir="LTR" style="color: #212121; mso-fareast-font-family: "Times New Roman";">positive split</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><span dir="RTL"></span><span dir="RTL"></span> له
مكانه واستخداماته أيضاً فلا أقف لوحدي بهذا الرأي. </span><o:p></o:p></span></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span style="font-size: medium;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";">في سباق نصف الماراثون في الاسكندرية قبل بضعة أيام قررت من
البداية ان ادفع نفسي في النصف الأول لدرجة أعلم أني لن أستطيع الاستمرار عليها
إلى النهاية، ولكن كيف لي أن أكتشف قدرتي الحقيقية في ذلك اليوم دون أن أفعل ذلك؟
لم أضطر إلى المشي في النهاية، ولكني رأيت سرعتي تقل كيلومتراً تلو الآخر فكنت
أعيد حساباتي بعد كل كيلومتر لأعرف كم بقي من مخزون الوقت الذي كسبته في البداية
وان كنت سأحقق هدفي الزمني. ودفعت نفسي في النهاية لتحقيق ذلك الهدف وهو تحطيم
رقمي القياسي الشخصي السابق.</span><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span style="font-size: medium;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";">الجدير بالذكر أيضاً هو أن مجموعة من فريق </span><span dir="LTR" style="color: #212121; mso-fareast-font-family: "Times New Roman";">The Tri
Machine</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><span dir="RTL"></span><span dir="RTL"></span> أشارت إليَّ بأن أتعلق بهم ففعلت ذلك من الكيلومتر الثامن إلى
الثالث عشر تقريباً ما ساهم بطريقتين، الأولى هي تحفيزي لبذل مجهود أكبر للبقاء
معهم، والثانية هي الجري في ظلِّهم وتقليل مقاومة الهواء قليلاً. ل</span></span><span style="color: #212121; font-size: large;">ه</span><span style="font-size: medium;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";">م جزيل
الشكر. </span><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span></p><br /><p></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com1tag:blogger.com,1999:blog-7923666977254014526.post-74455169517348788052023-05-17T12:24:00.003+02:002023-05-22T08:15:01.439+02:00تقليل كمية التمرين قبل السباق (Tapering)<p dir="rtl" style="text-align: right;"></p><p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span style="font-size: medium;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMdhm1txQ88WPpu55WjFdMjTPIpHeRyMztS2pcfnVfVBjkmaNDM0XcaL2d2B3Vs2WO12xcmtwJB2trLKjDYpcGX4NGQOoKzyY9fx24x1zJLxoV9JDmH4PdEYAFtbs8N7sHvj8aYRYiiVUgTpq7hQWpoKeVPmwA9q07H4AyZw5LMji0i6cASLR5o1CU1A/s2048/Alex%20pic.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: medium;"><img border="0" data-original-height="1367" data-original-width="2048" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMdhm1txQ88WPpu55WjFdMjTPIpHeRyMztS2pcfnVfVBjkmaNDM0XcaL2d2B3Vs2WO12xcmtwJB2trLKjDYpcGX4NGQOoKzyY9fx24x1zJLxoV9JDmH4PdEYAFtbs8N7sHvj8aYRYiiVUgTpq7hQWpoKeVPmwA9q07H4AyZw5LMji0i6cASLR5o1CU1A/s320/Alex%20pic.jpg" width="320" /></span></a><span style="font-size: medium;"></span></div><p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span style="font-size: medium;"><span lang="AR-SA">الدارج في خطط التمرين لسباقات التحمل كالترياثلون والجري
الطويل هو ان يبدأ الرياضي بتقليل كمية التمرين بنسبة كبيرة تصل الى ٥٠٪ بدأً من
اسبوعين أو ٣ اسابيع قبل السباق (</span><span dir="LTR">Tapering</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA"><span dir="RTL"></span><span dir="RTL"></span>). وهذا للسماح للجسم والعضلات بالاستشفاء والراحة وتفادي الانهاك
خلال السباق. والأمل هنا أن يفوق المكسب من الراحة مقدار خسارة اللياقة التي تحدث
في أيام الراحة ذاتها. هذه الطريقة مستنتجة من أساليب تدريب النخبة. ولكن،
هل يعني ذلك أنها تنطبق على الرياضيين الهواة؟ ليس بالضرورة. </span><span dir="LTR"><o:p></o:p></span></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span style="font-size: medium;"><span lang="AR-SA">النخبة من الرياضيين يتمرنون ٢-٣ أضعاف عدد ساعات تمريننا
نحن كهواة. لاعبو الترياثلون المحترفون على سبيل المثال لا يقل عدد ساعات تمرينهم
عن ٢٥ ساعة في الأسبوع وقد يصل بعضهم إلى معدلات تفوق ال ٣٥ ساعة. فعندما يبدؤون
بتقليل عدد ساعات تمرينهم فهم لا يزالوا يتمرنون أكثر منا ونحن في قمة تمريننا.
اذاً حتى لو تمرنّا لمدة ١٠ ساعات في الاسبوع فلن نكون مرهقين لدرجة الاحتياج الى
الراحة قبل السباق بثلاثة اسابيع.</span><span dir="LTR"><o:p></o:p></span></span></p><p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSN7CfoII84xxDUkF7G9xz8v4ZCOs5VBp5zkx5KgoMtbrEx9S8iYYn0mYSZD6jJhJXUHHIQshyGY3QJkTBf0huw5DuiD3prCRvyQ_yPnl6vTRkHuct27j1ovU6doekbZVAAuuTpDiEPrUlq6U8l46748MJx6NjFNBWvrwMjT4F_nYsr2jcQdtWdmUWlA/s3088/IMG_3697.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><span style="font-size: medium;"><img border="0" data-original-height="3088" data-original-width="2320" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSN7CfoII84xxDUkF7G9xz8v4ZCOs5VBp5zkx5KgoMtbrEx9S8iYYn0mYSZD6jJhJXUHHIQshyGY3QJkTBf0huw5DuiD3prCRvyQ_yPnl6vTRkHuct27j1ovU6doekbZVAAuuTpDiEPrUlq6U8l46748MJx6NjFNBWvrwMjT4F_nYsr2jcQdtWdmUWlA/w150-h200/IMG_3697.JPG" width="150" /></span></a></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span style="font-size: medium;"><span><span lang="AR-SA">ثم ان هناك رياضيون على أعلى المستويات
لا يتبعون هذا الأسلوب إلّا في الأسبوع الأخير. </span></span><span>العداء إليود كيبتشوجي على سبيل المثال قد يجري فوق ال
١٨٠ كم في الأسبوع قبل الأخير ولا يقلل التمرين إلا بسبب السفر الى مكان السباق في
الاسبوع الأخير. وعندما نتابع تمرين رياضي الترياثلون العالمي كريستيان بلومنفيلد
فسنرى أنه بعد وصوله إلى كونا قبل سباق العام الماضي ركب دراجته لمسافة ١٧٠ كم و
أكمل تمرين سباحة طوله ٤،٥ كم قبل السباق بسبعة أيام، ثم بعد ذلك بيوم، أي قبل
السباق بستة أيام، فإنه قد ركب الدراجة مسافة ١٠٠ كم وجرى بعد ذلك لمسافة ٤٠ كم. </span><span>ولذلك فإن كلٌ له نهج مختلف يماشي قدراته وقدرة جسمه على
الاستشفاء وليس هناك قاعدة تنطبق على الجميع دون فرق. </span></span></p><p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="font-size: medium;">أما بالنسبة لي، فأنا أيضاً أتبع أسلوب تأخير مرحلة
الاستشفاء إلى آخر اسبوع فتكون آخر تمريناتي الطويلة ٦-٧ أيام قبل موعد السباق.
آخر سباق جري لي كان سباق نصف الماراثون في الاسكندرية الذي حطمت فيه رقمي القياسي
الشخصي السابق. قبل السباق بأربعة أيام كنت قد جريت المسافة كلها، ثم أكملت تمرين
قوة وأثقال ٣ أيام قبل السباق، وأخيراً جريت ٥ كيلومترات سريعة يومين قبل السباق.
بذلك فإن مدة الراحة التامة كانت يوماً واحداً فقط. <o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="font-size: medium;">وبهذا فإذا كنت أدرب رياضياً هاوٍ فما ستكون خطتي له أو
لها؟ الخطة (باختصار شديد) ستشمل عدة جريات عالية الشدة لمسافة تشابه مسافة السباق
(ان لم يكن هذا فائق الطول) تُؤَدى بعد أيامٍ من التمارين المرهقة متبوعة بفترات
مختلفة من الراحة ومقارنة الأداء في هذه الجريات. هذه هي أفضل طريقة لإستنتاج
الاسلوب الأفضل للشخص ذاته دون التعميم. <o:p></o:p></span></p><br /><p></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-40213922619087363822023-04-09T19:01:00.000+02:002023-04-09T19:01:08.296+02:00تغييرات في التمرين؟<p dir="rtl" style="text-align: right;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifb-91VaCW322h5_GyfaWMyw9C80yW33dk8T-mN6rles0PKqfqUkNSYIgelg5249Ui-c_-0JibYcUZTtzaktxGUOTfx1epS2uS7EMqMSrknqDUa7ZZrk6yI9ktoGSiLrCFJNobyMmNu3ytv-h0fAlDYBDa6OXcHHo6AEWMr3dt3IIgOfDr1BfWSLoERw/s1800/TAR1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1800" data-original-width="1440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifb-91VaCW322h5_GyfaWMyw9C80yW33dk8T-mN6rles0PKqfqUkNSYIgelg5249Ui-c_-0JibYcUZTtzaktxGUOTfx1epS2uS7EMqMSrknqDUa7ZZrk6yI9ktoGSiLrCFJNobyMmNu3ytv-h0fAlDYBDa6OXcHHo6AEWMr3dt3IIgOfDr1BfWSLoERw/s320/TAR1.jpg" width="256" /></a></div><p></p><p dir="rtl" style="text-align: right;">بعد
سنين عديدة من ممارسة الجري والترياثلون وقراءة الكتب المتعلقة بها والمجلات
المتخصصة والكثير من المقالات، يراودني أحياناً السؤال عمّا كان مستواي سيكون لو
كنت قد بدأت على عمرٍ مبكر وأتّبعت نظاماً مبنياً على مبادئ التمرين الصحيحة. فأنا
أعرف هذه المبادئ، ولكن نظام تمريني يتبع إحساسي وقابل للتغيير في أية لحظة
على حسب شعوري، حتى في منتصف التمرين ذاته. ولهذا النظام إيجابيات أيضاً حيث لا
أجبر نفسي على عمل أي تمرين لا أشعر أن جسمي جاهز له وكذلك لا أدفع نفسي لإنهاء
تمرين يؤذيني أو يعرضني للإصابة. أرتاح نفسياً لهذا النظام وقد ساعدني ذلك على
الاستمرار لكل هذه السنين وعلى الإبقاء على شغفي بهذه الرياضة دون اصابات كبيرة. </p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">لن
أعلم الإجابة على هذا السؤال، ولكن السؤال الذي يتبعه هو: ماذا إذا بدأت الآن
باتّباع نظامٍ أكثر علميٍّ؟ ما مدى التحسن الممكن؟<o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">إذا
كنت جاداً في اهتمامي بمعرفة الإجابة فعلي أن أُدخل تغييرات على المحاور التالية:<o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">١)
الغذاء والوزن<o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">٢)
التمرين: كميته وشدته ونوعه<o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">٣)
المرونة<o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">٤)
الجاهزية النفسية والفكرية<o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span style="font-size: inherit;">ولنأخذهم نقطة تلو الأُخرى:</span><o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span style="font-size: inherit;">١) ربما يكون تخفيض الوزن بين كل العوامل الأخرى هو ما
بإمكانه إحداث أكبر قفزة للأمام على الإطلاق وكل العوامل الأخرى مجتمعة لا توازيه،
ولكنه للأسف أصعب أمر بالنسبة لي. لذلك فلن أتوقع الكثير هنا. </span><o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">٢)
دون الدخول في تفاصيل التمرين في الرياضات الثلاثة التي يمكن أن أُعدِّل فيها
الكثير هناك أمران لا بُدّ لي من التركيز عليهم، ألا وهم:<o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">أولاً،
المحافظة على كمية التمرين، بل ورفعها قليلاً إذا سمحت لي ظروف عملي وحياتي. تمكنت
في السنتين الماضيتين من رفع كمية التمرين إلى ما فوق العشر ساعات في الأسبوع
وأحسست بتأثير ذلك قليلاً وأتوقع ان يزداد التأثير مع الحفاظ على هذه الكمية لعام
ثالث. وإذا استطعت زيادتها لأحد عشر ساعة فلا بد أن يعكس أدائي في السباقات
ذلك. <o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">ثانياً،
التركيز على تمارين القوة. يخسر الإنسان ما يقارب ١٪ من كتلته العضلية كل عامٍ
بدأً من عمر الأربعين. فإذا وصل إلى عمر السبعين يكون قد خسر ٢٤٪. ثم يزداد معدل
الخسارة إلى ١,٥-٢٪ إلى عمر الثمانين، أي ١٥-٢٠٪ أُخرى. ولكن لحسن الحظ فإن
بإمكاننا خفض سرعة الخسارة أو إيقافها من خلال التركيز على تمارين القوة والعضلات.
ولهذا فإني سأحاول الانتظام في تمارين القوة لمرة أو اثنين أسبوعياً ولو كان ذلك على
حساب تمارين الدراجة أو الجري. <o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">٣)
المرونة: لدي تمارين معينة هدفها الحفاظ على المرونة ونطاق الحركة، ولكنني لا
أؤديها بانتظام وهذا هو ما عليّ أن أغيره، أي الانتظام. ولو كان الوقت يسمح لي
لكنت قد بدأت بممارسة اليوغا. ربما سأفعل ذلك في المستقبل. <o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">٤)
أما بالنسبة إلى الجاهزية النفسية والفكرية فهما من نقاط قوتي. أعرف تماماً قدراتي
وما بإمكاني دفع نفسي إليه مهما كانت أوجاع جسدي. كما تعلمت متى عليَّ ان لا أواصل
لكيلا أعرض صحتي للخطر على المدى القصير أو الطويل. وكذلك فإنني قادر على وضع خطة
طويلة الأمد واتباعها ولا أهتم بالحواجز التي تواجهني على المدى القصير. والشيء
الوحيد الذي يثير اهتمامي في هذا المجال، وإن كان لن يساعد أدائي شخصيّاً، هو
الحصول على فرصة مساعدة أحدٍ ما كمدرّب على تحقيق هدف رياضي له، فالتدريب قد يكون
مجال تركيزي بعد التقاعد من عملي الذي لا علاقة له بالرياضة إطلاقاً. <o:p></o:p></span></p>
<p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";">هذا
ما عليّ تطبيقه والتحدي الجديد الذي سيدفعني على الالتزام بما ذكرته أعلاه هو سباق
عبور جبال الألب (</span><span dir="LTR" style="mso-fareast-font-family: "Times New Roman";">Transalpine
Run</span><span dir="RTL"></span><span dir="RTL"></span><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><span dir="RTL"></span><span dir="RTL"></span>) السنة القادمة، في بداية سبتمبر عام ٢٠٢٤. (ألم أذكر ان تخطيطي
طويل المدى؟) هذا السباق عبارة عن جري ٢٧٠-٢٨٠ كم بين عدة دولٍ أوروبية والصعود
بمقدار ١٦٠٠٠ متر أو أكثر في ٧ أيام. وبهذا فإن السباق سيكون أصعب ما نويت عمله من
السباقات إلى ذلك اليوم. ولدي شريك في السباق، ولكن هل مَن يبغى الانضمام؟ اكتبوا
لي. <o:p></o:p></span></p><p class="MsoNormal" dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"></p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh19QdVfqKlv_MtRRG4iRbTDdTuvynS0PzSzD85K-SNF32iCAJTWoz5K6cSVEdaHQxmFwim1HAyiIBh2QINsmT-IWyd6zNQzlX-tQN55pDRx-GwrcLu-DvnKd9qjKvOh01w6KSoiOocau5Et3ly2FAtUKcDMbjRIOPVAdMvEjf04cGrSaqroR2Sx2dz_A/s1794/Tar3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1794" data-original-width="1440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh19QdVfqKlv_MtRRG4iRbTDdTuvynS0PzSzD85K-SNF32iCAJTWoz5K6cSVEdaHQxmFwim1HAyiIBh2QINsmT-IWyd6zNQzlX-tQN55pDRx-GwrcLu-DvnKd9qjKvOh01w6KSoiOocau5Et3ly2FAtUKcDMbjRIOPVAdMvEjf04cGrSaqroR2Sx2dz_A/s320/Tar3.jpg" width="257" /></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRfbiPG5UUNeMms-h9FVLwXmHG_mTg8VaXGjt5SlD9I3ohicJwO2fY35sP2p19pnpACj8Cj52L8mh68TybnLR8PNDXwgVP_CHFMFlA7qtybJmiECsNVIpyKApVXrOoIeRSSeRgiKzX1bs7a60RyNb1HdNOyvNW6mK1WRMIsQkwkfRqREUkV_3l9UAb1A/s1794/Tar2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1794" data-original-width="1440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRfbiPG5UUNeMms-h9FVLwXmHG_mTg8VaXGjt5SlD9I3ohicJwO2fY35sP2p19pnpACj8Cj52L8mh68TybnLR8PNDXwgVP_CHFMFlA7qtybJmiECsNVIpyKApVXrOoIeRSSeRgiKzX1bs7a60RyNb1HdNOyvNW6mK1WRMIsQkwkfRqREUkV_3l9UAb1A/s320/Tar2.jpg" width="257" /></a><br /></div><br /><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><br /></span><p></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-41755469257501732302023-01-01T17:59:00.000+01:002023-01-01T17:59:06.015+01:002022 Recap<p><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt;"></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9OljKzpVVGOU-oI_6X0jA1pAzMvRRLam88JlwXOa8kOm310GS_nr0fNKMCZ7rtsPKHbrf_MqjGeGz47dxM4wVfEhvFMeIRcyI1BClVZXt06vuQJsQvjpYbjXMTEy4LPJFdGQ573Ml6-x25vELutdWm-_YWlnfQUtLDVpdyc6Xw8SPex0a_p8-V_zzrw/s1080/Garmin%20pic%2020230101.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9OljKzpVVGOU-oI_6X0jA1pAzMvRRLam88JlwXOa8kOm310GS_nr0fNKMCZ7rtsPKHbrf_MqjGeGz47dxM4wVfEhvFMeIRcyI1BClVZXt06vuQJsQvjpYbjXMTEy4LPJFdGQ573Ml6-x25vELutdWm-_YWlnfQUtLDVpdyc6Xw8SPex0a_p8-V_zzrw/s320/Garmin%20pic%2020230101.jpeg" width="320" /></a></div><br />After having raised my training volume to 10 hours per week
in 2021, the goal for 2022 was consistency. Thankfully, my work schedules, and specially
my business travel that continues to be reduced, enabled me to maintain or actually
increase my training volume very slightly to 10.2 hours a week.<p></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjr7C4nKs2eoOqu9qyA2GjGJiAoxkNp66-Xn-vIAx0_mfVVj5o0Vb_iAUsvhhguudmN42LK_d7zbXnglFqmnivpEOvR0DoN0_wcW8yH-bQSAziC3VtTOlTqAHC19Da95WZwUMyWgX2YLrctOzu3GSxUkPHMSXzOA43FTI1C0LpWPs4-kw4ibcNlcADlfA" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="98" data-original-width="980" height="66" src="https://blogger.googleusercontent.com/img/a/AVvXsEjr7C4nKs2eoOqu9qyA2GjGJiAoxkNp66-Xn-vIAx0_mfVVj5o0Vb_iAUsvhhguudmN42LK_d7zbXnglFqmnivpEOvR0DoN0_wcW8yH-bQSAziC3VtTOlTqAHC19Da95WZwUMyWgX2YLrctOzu3GSxUkPHMSXzOA43FTI1C0LpWPs4-kw4ibcNlcADlfA=w652-h66" width="652" /></a></div><p></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt;">This year, I was spared from any significant knee injury.
This allowed me to return my focus to running, compared to last year when knee
pain forced me to focus on Cycling. In fact, I ran more than 2500 km, something
I had only done once in 2015 when I started my Ultra running journey. It is
great to have at least these 2 options, Cycling and running, with an acceptable
cross-training effect, and to have flexibility to adjust the training plan
depending on the circumstances. My cycling volume suffered naturally, but that’s
okay. If I could do a minimum of 2000km of running and 4000km of cycling every
year, I’ll be very happy. Every additional hour of training is probably better
spent on some kind of strength training.</span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt;">Before I continue, here are the events I joined in 2022:</span></p><p class="MsoNormal" style="margin-bottom: 0in;"></p><ul style="text-align: left;"><li><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;">March
11: Qarun66 Ultrarun in the desert north of lake Qarun at Fayyoum,
Egypt (66k) (9hrs:15min)</span></li><li><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;">May 28: Olympic
distance triathlon by Trifactory in Soma Bay, Egypt (2hrs:55min)</span></li><li><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;">June 24: Olympic
distance aquathlon by Trifactory in Marassi, Morth Coast, Egypt (1
hrs:35min)</span></li><li><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;">August: Self
organized Transalpine run in Germany, Austria and Italy. 4 days from
Oberstdorf, Germany to Merano, Italy</span></li><li><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;">October
21: Alexandria Marathon, Egypt, Alexandria (4 hrs:19min:51)</span></li><li><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;">November
18: Ironman 70.3 Egypt, Sahl Hasheesh (6 hrs:05min:36)</span></li><li><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; text-indent: -0.25in;">December
10: Pyramids Halfmarathon, Egypt, Cairo (1 hrs:57min:34)</span></li></ul><p></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt;">Two events are missing in the above: The Galala cycling
challenge in October conflicted with some other commitment I had. Hathor100 was
unfortunately cancelled due to the high cost for many after the devaluation of
the Egyptian pound. I hope it will be possible to return to acceptable cost
since this was a very nice and challenging race with a great family building
character among participants.</span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">On the other hand, I added another activity that had been in
the planning for years, such that I almost gave up on it. Markus and Eckart, two
colleagues from Germany and I crossed the Alps from Oberstdorf in Germany
through Austria to Merano in Italy. In 4 days, we hiked 85.5 km and ascended
4852 m. This was a new and great experience. Already on the first day, I
learned the hard way the difference between my trail running shoes and what is
needed for hiking in such a technical terrain. Hiking gives you the time to
enjoy nature even more than running, and nature in the Alps is truly something that
forces you to stop here and there in awe of its beauty. I will certainly want
to return and hike or run more in the Alps, and if a couple of people are interested
in joining me and can commit to it, I could organize a trip for August 2023.
Let me know.</span><span style="background: white; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">Back in May, I wrote about the impact of raising my training volume
to 10 hours a week and how that might have impacted my results positively in
long events. I mentioned that I completed Qarun66 more than an hour faster than
the year before. Since then, I have repeated Ironman 70.3 Egypt (half-ironman)
and improved my time there as well. However, in my report on it (see blog post
from November) I attributed this improvement to other things than training
volume. I had a couple of additional data points in October and December. I did
the Alexandria marathon in October in 4 hours 19 minutes and 51 seconds. While
this was not a personal best (PB), but it was a few minutes faster than the
previous marathon and only 2 and a half minutes slower than my PB set in 2001 (4:17
at the Flying Pig Marathon, Cincinnati/Ohio). Considering that I have gained
quite some weight and aged 21 years since then, the marathon in Alexandria
could indeed be considered my best performance. Then there was the Pyramids
Halfmarathon in December which I completed 6 minutes faster than in 2020. I
guess all of this is sufficient indication that training volume does have an
effect.</span><span style="background: white; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">For 2023, I’d like to continue the consistency of training
above 10 hours a week on average as a first goal. Given that I didn’t have any
significant knee pain, I’d like to introduce some more speed work, high
intensity training, and strength training. The aim is to achieve personal bests
in the Marathon and Halfmarathon distances as well as in races I can compare
like Ironman 70.3 Egypt.</span><span style="background: white; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">With all that said, these year-on-year improvements I share
here on this blog remain secondary objectives versus the health and longevity objective.
I have turned 60 this year and I would love to be competing at the same level
in 5 and 10 years from now and beyond, inshallah. </span><span style="background: white; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt;">Happy New Year, everyone.</span></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-69903898752531088692022-12-23T19:22:00.000+01:002022-12-23T19:22:12.561+01:00 ما قيمة السباقات المنظمة؟ <p dir="rtl" style="text-align: right;"><span style="color: #212121; font-size: medium;">أَجري ٢٠ أو ٣٠ كم في تمرين في منطقة سكني في مصر أو ٥٧ كم صعوداً
إلى قمة جبلٍ في خضار غابات ألمانيا بدئاً من باب منزلي هناك، فلا أخسر أي وقت
للذهاب إلى مكان الجري ولا أُضيع وقتاً في العودة. ولا أتكلف رسوم اشتراك ولا أدفع
مبلغاً لفندقٍ أو مطعم. أجري لوحدي فأخلو مع أفكاري التي تحوم حول موضوعٍ ما ثم
تنتقل إلى فكرةٍ غير متعلقة بالموضوع أتعمق بها إلى أن أُقابل شخصاً لا أعرفه
فنسلّم على بعضنا ثم تسبح أفكاري إلى مكان آخر للحظات أو دقائق. أعود إلى المنزل
بسعادة تُغطّي على أي تعبٍ جسدي وبارتياحٍ نفسي يمكنني تحديده بجهاز قياس ضغط
الدم كل مرة بلا استثناء.</span></p><p dir="rtl" style="text-align: right;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRT4aLdkTCSx4ylOUB0WkZ9NFyuAKwDCta6gl0BEM4Nn4QUfQWcPAbFnuqlsFswYA54E7nuK2XPK4ior0nmBObVdED4epCiBzGITqPU5Q2ZFkjPjoeE4hLE9CpznTupn_OU_Uyz6n8piJFhJnPzBfNpkCAMHYOI2VBZZRDPUReMAoQuY0MuWEd2ubvFA/s1800/Brocken.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1800" data-original-width="1440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRT4aLdkTCSx4ylOUB0WkZ9NFyuAKwDCta6gl0BEM4Nn4QUfQWcPAbFnuqlsFswYA54E7nuK2XPK4ior0nmBObVdED4epCiBzGITqPU5Q2ZFkjPjoeE4hLE9CpznTupn_OU_Uyz6n8piJFhJnPzBfNpkCAMHYOI2VBZZRDPUReMAoQuY0MuWEd2ubvFA/s320/Brocken.jpg" width="256" /></a></div><div style="text-align: center;"><span style="color: #212121;">Ultra-Run to the Brocken Summit</span></div><p></p><p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;">إذاً، ما القيمة المضافة للمشاركة في السباقات المنظمة وما الذي
يحدد المبلغ المُستَعد لدفعه؟<o:p></o:p></span></span></p><p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;">لا أعلم الاجابة على هذا السؤال بأكملها، لكن أحد الدوافع هي لقاء
أناس لديهم نفس الاهتمامات والتفكير لأستمع إلى آرائهم وما يشغل بالهم أو أناسٍ
معينين أعرفهم وأحب إعادة لقائهم والدردشة معهم ومراقبة تطوراتهم الرياضية وتعميق
العلاقات. ولهذا فإن قيمة الحدث لا تنبع من شهرته أو كبره وكثرة عدد المشاركين فيه
ولا يؤثر بها مكان الحدث كثيراً. القيمة تأتي من معرفتي بمن سيشارك وإن كانت فرص
الاختلاط سانحة وامكانية التحدث تتعدى السلام والمجاملات. ولهذا فأنا أفضل الأحداث
الصغيرة المحدود عدد المشاركين بها.<o:p></o:p></span></span></p><p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;">كذلك، وبعد ان شاركت في الكثير من السباقات، فإنني أصبحت أفضِّل
السباقات المحلية التي لا تتطلب سفراً بعيداً وطويلاً وخاصة اذا كان سباق ترياثلون
يتطلب جلب دراجة في الطائرة والتخطيط الطويل لما عليَّ ان آخذه معي من قطع غيار
وأدوات تصليح مما يخلق ضغطاً نفسياً بدلاً من أن يكون عكس ذلك. ولا انجذب
كلّياً لأي حدثٍ قيمته في اسمه وشهرته.<o:p></o:p></span></span></p><p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"></span></p><div class="separator" style="clear: both; text-align: center;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN7L-aJO70trMNRN86hJlUlzUIkPmSVuhwcYLFP-XKuYSIQgNVNkVqF2FIeRTJ6WIh1Ak2y3uhV6v4aTSGofX7aiQTH25QB9h5PaivADo63Qkxylx4pAUP178RsYplRwXREj7AqRVg6WyOZJ34chCM963EAgQ3ZEw6wdr7SyIaLipqrz74MhtbJTZ4wQ/s609/Picture1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="503" data-original-width="609" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN7L-aJO70trMNRN86hJlUlzUIkPmSVuhwcYLFP-XKuYSIQgNVNkVqF2FIeRTJ6WIh1Ak2y3uhV6v4aTSGofX7aiQTH25QB9h5PaivADo63Qkxylx4pAUP178RsYplRwXREj7AqRVg6WyOZJ34chCM963EAgQ3ZEw6wdr7SyIaLipqrz74MhtbJTZ4wQ/s320/Picture1.jpg" width="320" /></a></span></div><div style="text-align: center;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";">My 1st Ironman distance race</span></div><p></p><p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;"> أول سباق ترياثلون لي بمسافة الآيرونمان كان في هنغاريا حيث
كانت البلد التي كنت أعيش فيها آنذاك. ولم يحمل ذلك السباق اسم الماركة المسجلة
"آيرونمان" بل اسم "اكستريم مان" ولم يقلل ذلك من قيمته لي
حتى ذرَّة واحدة. وكذلك شاركت في سباقات نصف آيرونمان كانت تنظمها شركة تراي
فاكتوري في سهل الحشيش في مصر إلى أن أتت ماركة آيرونمان لتنظم الحدث لسنتين
متواليتين، فشاركت بهم لكونهم محليين أيضاً. لكن اذا كان لدي الخيار بين سباقين
بنفس المسافة أحدهم تنظمه تراي فاكتوري والآخر آيرونمان، فلن اتردد في اختيار
السباق الأقل شهرة إسمياً دون أن اعترض على وجود الآخر. كلا السباقان يساعدان على
دعم الرياضة ويكملان بعضهما. الماركة المشهورة قد تجلب بعض السياح وأخبار سباقها
قد تكون أكثر انتشاراً مما يزيد من شهرة الرياضة (أي الترياثلون في هذا السياق)
محلياً ولكن الحدث المحلي التنظيم أقل تكلفة مما يساعد شريحة أكبر من المجتمع على
المشاركة فيكون لذلك تأثير على صحة المجتمع أطول مداه من تأثير الآخر على
السياحة. <o:p></o:p></span></span></p><p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"></span></p><div class="separator" style="clear: both; text-align: center;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjScyx89I_KgaPPaLKTs7qu8oGXAI0p4_TjA9Girnpmi38q-OfcYZmmrQYXNf2csH7UVrqGZQ4OH8oNjcuhqRReK4SzMmIRv2bij7R2qFaZAkg2UkX_BagEeuoiTL_KHaGWRL5N5q5wuyb_toenes6QNJG3Y8qElLURSlOFJ7IPJyAdsJVsygcUNdjimw/s2000/00eac05b-8bbe-4170-a565-7357a01eacbf.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2000" data-original-width="1496" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjScyx89I_KgaPPaLKTs7qu8oGXAI0p4_TjA9Girnpmi38q-OfcYZmmrQYXNf2csH7UVrqGZQ4OH8oNjcuhqRReK4SzMmIRv2bij7R2qFaZAkg2UkX_BagEeuoiTL_KHaGWRL5N5q5wuyb_toenes6QNJG3Y8qElLURSlOFJ7IPJyAdsJVsygcUNdjimw/s320/00eac05b-8bbe-4170-a565-7357a01eacbf.jpg" width="239" /></a></span></div><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><div style="text-align: center;">Crossing the Alps</div></span><p></p><p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><span style="font-size: medium;">أما أحداث الجري، فإنني لم أشارك في سباقٍ خارج مصر منذ الانتقال
(المؤقت) إليها. الاستثناء هو تحدي عبور جبال الألب في أغسطس الماضي مع زميلي عملٍ
من ألمانيا. وأُفكّر حالياً بالقيام بعملٍ مشابه في سنة ٢٠٢٣ إمّا في جبال الألب
مرة أخرى أو في مكان آخر في أوروبا إن لم يكن على "درب الجبل اللبناني"
الذي تعرفت عليه مؤخراً (عن بعد) ولَيسرّني دعمه. من يود مشاركتي في تحدٍّ في
أوروبا أو لبنان فليكتب لي فقد يدفعني ذلك إلى أخذ أمر تنظيم رحلة بجديةٍ
أكثر. <o:p></o:p></span></span></p><p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"></span></p><div class="separator" style="clear: both; text-align: center;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLCmaffxzniN__zxGzy3mCnki3bOgs6vGkjr6Al2z1CTqTNwAZ3xi5uwraNSDGsi2CtbvZbHvoOyQCZuV6Y7N1rQKFwceGOyW20DpdeEKTNS3vTACU-plAD0TGW6yKOM1nDBCHSBTFd6TpwT8SBxIwQeqGyixWZrj6i850k6dJR0z356KbUfZJocJwkw/s1134/LMT%20map.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1134" data-original-width="956" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLCmaffxzniN__zxGzy3mCnki3bOgs6vGkjr6Al2z1CTqTNwAZ3xi5uwraNSDGsi2CtbvZbHvoOyQCZuV6Y7N1rQKFwceGOyW20DpdeEKTNS3vTACU-plAD0TGW6yKOM1nDBCHSBTFd6TpwT8SBxIwQeqGyixWZrj6i850k6dJR0z356KbUfZJocJwkw/s320/LMT%20map.png" width="270" /></a></span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #212121;">Lebanon Mountain Trail</span></div><p></p><p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span style="font-size: medium;"><span lang="AR-SA" style="color: #212121; mso-fareast-font-family: "Times New Roman";">نقول نحن العرب: "إنّما الأعمال بالنيات" ولكني أُفَضِّل
ما يقوله الألمان وهو: "ليس هناك شيئٌ جيد إلّا إذا فُعِل". </span><span lang="AR-SA"><o:p></o:p></span></span></p><p dir="rtl" style="text-align: right;"><br /></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-71493974660146703372022-11-25T17:45:00.001+01:002022-11-25T20:02:00.932+01:00Ironman 70.3 Egypt 2022<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZSUg2m24Rg3wXb-qPbhu20PiqOWRXRdxkb2NZ9I0WGNFHOeP76dYSrtBZ10xW5RWrhXYXuRIt5WeP2kJmNV6N-jDA3qqMOek8BoD9emk-ZbSoNuzDVLJOGGnygpRdnPDmHWWyKLoZKD168dpVrRhHnaABD-XI4joKLJjlE3XACB12AhzmlfWlAqEtwQ/s2420/Image1.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1816" data-original-width="2420" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZSUg2m24Rg3wXb-qPbhu20PiqOWRXRdxkb2NZ9I0WGNFHOeP76dYSrtBZ10xW5RWrhXYXuRIt5WeP2kJmNV6N-jDA3qqMOek8BoD9emk-ZbSoNuzDVLJOGGnygpRdnPDmHWWyKLoZKD168dpVrRhHnaABD-XI4joKLJjlE3XACB12AhzmlfWlAqEtwQ/s320/Image1.jpeg" width="320" /></a></div><p>For the second year in a row, I finished Ironman 70.3 Egypt, which took place on Friday the 18th of November 2022 in Sahl Hasheesh, near Hurghada in Egypt. The weather was nicer this time than last year. It was windy, but not as much as last year where some participants were forced to quit within the first half of the bike leg. The temperature was 1 or 2 degrees lower. The water temperature was 26 degC, which meant no wetsuits were allowed, same as last year. This suits me well as I hate getting into and out of the very tight wetsuit.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB8WzXJ8PgRevgKBHtWJgkhIs7vT8ip8BIcffZwq-8FTWCSHNvZf8p4Au5MSrZD-seizCOP_Iaxb_99ezRRnbTNU9GN4o3wuQ43enjWDKNiGxCRMdaRJrU1EmcVNQdLPUGdv1mEQXKsS7pZuPObQsMo7b9pTqg0fTHVBfEYlTMvaPrvXAhnqJzDXHaEg/s1200/Image7.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="749" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB8WzXJ8PgRevgKBHtWJgkhIs7vT8ip8BIcffZwq-8FTWCSHNvZf8p4Au5MSrZD-seizCOP_Iaxb_99ezRRnbTNU9GN4o3wuQ43enjWDKNiGxCRMdaRJrU1EmcVNQdLPUGdv1mEQXKsS7pZuPObQsMo7b9pTqg0fTHVBfEYlTMvaPrvXAhnqJzDXHaEg/s320/Image7.jpeg" width="200" /></a></div><p>As soon as I ran into the Red Sea at the start of the swim leg, I stepped on something that felt like a sting in my left foot and hurt a lot for the first 5 minutes or so. Then I got used to it while still feeling it though. The water was smooth. Somehow, I swam more than 2000 meters, a bit longer than the official 1900m length, although I neither felt off-course nor zigzagging. The only annoyance was swimming behind an actually fast swimmer who was frequently switching to breaststroke or stopping for sighting. I noticed for the first time during the swim that the number of participants was less than last year. It wasn't crowded at all. Still, there are always those in front of you who overestimate their ability and do not place themselves in the right zone of a rolling start according to their expected time. I had to overtake many swimmers. For the first time, I used my Form goggles in a race. I couldn't read the distance on them because they don't synch with the Garmin wristwatch model that I wear, however, I was seeing the time, so I was aware of how much was left. I loved it. A question that I'm still not able to answer is: Goggles underneath or on top of the swim cap. I always choose underneath, but I noticed I'm in the minority.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUysnqF-7Ax3YjjqTREolTIZ_yxPL0JKW7ZUIXFxze9S3lcjWCWvM2eXTukb61EoPRZBxVZxzjklsden3jtnOlfLyDPqnlRnw9aJyEkdSnF94BUAEOsJJx7RGwhLu2qygaDZqLcE412kchqMOAUWL3HxR-J-Sgwby3RsnwbyvbSeiwLvA05VAvHZFVXQ/s1624/swim.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1624" data-original-width="750" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUysnqF-7Ax3YjjqTREolTIZ_yxPL0JKW7ZUIXFxze9S3lcjWCWvM2eXTukb61EoPRZBxVZxzjklsden3jtnOlfLyDPqnlRnw9aJyEkdSnF94BUAEOsJJx7RGwhLu2qygaDZqLcE412kchqMOAUWL3HxR-J-Sgwby3RsnwbyvbSeiwLvA05VAvHZFVXQ/s320/swim.png" width="148" /></a></div><p>Transitioning to the bike was relatively smooth and fast. I left my bike shoes clipped in and for the first time I was able to hop on the bike and insert my feet into the shoes a minute or 2 later without any issues. I had made my riding position a bit more aggressive than last year, but not practiced the position on long rides at all. In fact, I didn't do many long rides, certainly nothing longer than 70 km or so for a long while. I paced myself well and the only discomfort was the aggressive position, although it wasn't too bad.</p><p>Transitioning was smooth again. I changed out of the trisuit into shorts and a t-shirt as I feel more comfortable in those and the time I lose in changing is worth it. I even did that in my last Olympic distance race, and it was worth it. The only professional triathlete I know of who does this is Lionel Sanders, and he does it in full ironman distance races. Again, I paced myself well. I did the first kilometers slower than last year. Because of that, I didn't have to walk at the end like last year when I completed the last 1.5 km walking. In fact, it was quite the opposite. I ran the last 7k at a faster pace than the first 14k.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq3rLuT3SUYth5Q2VJow05q_IlE0-Dah0MpL9aYQ3xVRsxb-G1kxFZaRM5pRpLL4PwNcB5ir0l2a-K0eURPhzSUE0k3Odw8tjHe4SN3aPgsAQaiHMicISCBC1-hSkjwLp8HEzlxnSaoZLgTxBzehrcvK7oczBHEstHm_JeA8_Qm_PuAd2MLX7kAI_5ig/s1800/1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1800" data-original-width="1440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq3rLuT3SUYth5Q2VJow05q_IlE0-Dah0MpL9aYQ3xVRsxb-G1kxFZaRM5pRpLL4PwNcB5ir0l2a-K0eURPhzSUE0k3Odw8tjHe4SN3aPgsAQaiHMicISCBC1-hSkjwLp8HEzlxnSaoZLgTxBzehrcvK7oczBHEstHm_JeA8_Qm_PuAd2MLX7kAI_5ig/s320/1.jpg" width="256" /></a></div><p>I finished in a total time of 6 hours and 5 minutes, 23 minutes faster than last year. I attribute this to 1. less windy bike leg, 2. more aggressive riding position and 3. smart pacing on the bike and run.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkAU-md2Z2TXkPy6HP_X6YW82pa_JIUXem6LdNPoYQAztVrUHXeiY25ecAMxUTy9R_2XoNmvPkVtvFiqqERQlQGrQiITOCDewsXqGHE-BsgumhsBoMVcBC87QMhbzxniBUgso-Q3EAEPNxO6SvZp9FrHful1aeAFD-G9PFkGLVOY9-ArXi9erpoITztg/s2420/Image2.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2420" data-original-width="1815" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkAU-md2Z2TXkPy6HP_X6YW82pa_JIUXem6LdNPoYQAztVrUHXeiY25ecAMxUTy9R_2XoNmvPkVtvFiqqERQlQGrQiITOCDewsXqGHE-BsgumhsBoMVcBC87QMhbzxniBUgso-Q3EAEPNxO6SvZp9FrHful1aeAFD-G9PFkGLVOY9-ArXi9erpoITztg/s320/Image2.jpeg" width="240" /></a></div><p>Not feeling very well in the evening after the race, I decided not to go to the award ceremony, especially since I came in 5th in my age group. Relaxing on the balcony of the hotel room, I received a phone call from Ra'id who shouted: "Tarek, where are you? They called your name. You qualified for the World Championship in Lahti, Finland!". I asked if he was joking. He wasn't. The thing is, you have to be present at the ceremony and accept on the spot or else they proceed to the next person. That's what happened. It had crossed my mind for a millisecond before the ceremony, but I thought it was extremely unlikely. Moreover, I am not interested anymore in stressful traveling far with a bike and the cost associated with it. I'm more than satisfied with local races.</p><p>Talking about local races, the number of participants was less than half of that of last year. I wonder if there will be a third edition next year.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKHaM7_rh_rqbzzlvmgrGYK7879jYUq30TNT3TxctSjPPTSKFfOep8YWOx-LHS_wfXcwRG1OZuxJZGEFC4Qm7hxw1l8Jj3MEciMyNy9Z-foT3FxBj_fZtkLoW1-BBimnD-buErlkiblB0IUF9XHWa3tyJ46UbPop1Mb9E-6fQRxlKi5i6tax1yIRt-uA/s2420/Image3.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1816" data-original-width="2420" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKHaM7_rh_rqbzzlvmgrGYK7879jYUq30TNT3TxctSjPPTSKFfOep8YWOx-LHS_wfXcwRG1OZuxJZGEFC4Qm7hxw1l8Jj3MEciMyNy9Z-foT3FxBj_fZtkLoW1-BBimnD-buErlkiblB0IUF9XHWa3tyJ46UbPop1Mb9E-6fQRxlKi5i6tax1yIRt-uA/s320/Image3.jpeg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcT89W64lzNekZBDgbWSRbbzbVacQlcWSw0oIxzYD0X5AQHf8DgFIwmW3zavpPgl10iwP9qYm2hbSFLxjguEpz_AyNgMB5JxwYLT83Gx0es6--yEUPqMC6W22-0STf3p2rBH5zidCHarYXmDe4vgyyeRxbd5ynDyNnwo4ZfA9rhNKrKe0h8jV2CuuG7w/s2420/Image4.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2420" data-original-width="1815" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcT89W64lzNekZBDgbWSRbbzbVacQlcWSw0oIxzYD0X5AQHf8DgFIwmW3zavpPgl10iwP9qYm2hbSFLxjguEpz_AyNgMB5JxwYLT83Gx0es6--yEUPqMC6W22-0STf3p2rBH5zidCHarYXmDe4vgyyeRxbd5ynDyNnwo4ZfA9rhNKrKe0h8jV2CuuG7w/s320/Image4.jpeg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQLg1hcDa3tHoXy-6wJ7GII85R-01OBGzrn3cfpV9sQKsFc0U1BJDfW2ODQua1NHotiQD6WhX4_FTi4dUWZQXgawR-27uVclEQJiRYJgh9s4hKZkWzD74xXVyFuTboaUOWZSscXdJHZanDIuCfavi8kW9Hb2bxN6bUOl7bxSNv9yN8GdTxhsmciCiLkQ/s2420/Image5.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1816" data-original-width="2420" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQLg1hcDa3tHoXy-6wJ7GII85R-01OBGzrn3cfpV9sQKsFc0U1BJDfW2ODQua1NHotiQD6WhX4_FTi4dUWZQXgawR-27uVclEQJiRYJgh9s4hKZkWzD74xXVyFuTboaUOWZSscXdJHZanDIuCfavi8kW9Hb2bxN6bUOl7bxSNv9yN8GdTxhsmciCiLkQ/s320/Image5.jpeg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje8SohqN78Sjod58B5T1G_rc6GDozeWoCKRXkHpLR4xTS3COOGrHS1AkodlVOdhCypTPsdHy5qghdDuxOUGMBONeRQ27UTmDYQjIpPAPov60mmaOMKzsXT-gEApxccJlq0oTXqHfvoypdbNF6loJ4W3ZDX273UNL-8CKluWg_xPFCq2W1u7Yi7BvBGeQ/s2420/Image6.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1816" data-original-width="2420" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje8SohqN78Sjod58B5T1G_rc6GDozeWoCKRXkHpLR4xTS3COOGrHS1AkodlVOdhCypTPsdHy5qghdDuxOUGMBONeRQ27UTmDYQjIpPAPov60mmaOMKzsXT-gEApxccJlq0oTXqHfvoypdbNF6loJ4W3ZDX273UNL-8CKluWg_xPFCq2W1u7Yi7BvBGeQ/s320/Image6.jpeg" width="320" /></a></div><br /><p><br /></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-71102292757532504542022-06-25T22:50:00.001+02:002022-06-25T22:50:16.998+02:00أكواثلون مراسي وما القادم<p dir="rtl" style="text-align: right;"> </p><p dir="rtl" style="text-align: right;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq3NA0_GYhBmuW_PiScol5pziqz1CpzgU9xP8uwZ26jwn0q2xIxo1a9DNrnug7qJcD89rc7BSZ4QONE2nrj8Q5Eh2civR4DlpF9go6TL3LOEDaB6oq4JYprlmyebHBv3beDFldOy_zvzkqcUaJfL-vtozU6dxRifpE6xqj_qd8b0fuVcsWsEfVQxU2Sw/s3088/Medal.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="3088" data-original-width="2316" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq3NA0_GYhBmuW_PiScol5pziqz1CpzgU9xP8uwZ26jwn0q2xIxo1a9DNrnug7qJcD89rc7BSZ4QONE2nrj8Q5Eh2civR4DlpF9go6TL3LOEDaB6oq4JYprlmyebHBv3beDFldOy_zvzkqcUaJfL-vtozU6dxRifpE6xqj_qd8b0fuVcsWsEfVQxU2Sw/s320/Medal.jpg" width="240" /></a></p><p dir="rtl" style="text-align: right;"><span style="font-size: large;"><span lang="AR-SA">أواصل</span><span lang="AR-SA"> </span><span lang="AR-SA">اليوم</span><span lang="AR-SA"> </span><span lang="AR-SA">تدوين</span><span lang="AR-SA"> </span><span lang="AR-SA">أفكاري</span><span lang="AR-SA"> </span><span lang="AR-SA">عمّا</span><span lang="AR-SA"> </span><span lang="AR-SA">إذا</span><span lang="AR-SA"> </span><span lang="AR-SA">كنت</span><span lang="AR-SA"> </span><span lang="AR-SA">لا</span><span lang="AR-SA"> </span><span lang="AR-SA">أزال</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">تحسنٍ</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">أدائي</span><span lang="AR-SA"> </span><span lang="AR-SA">أم</span><span lang="AR-SA"> </span><span lang="AR-SA">لا</span><span lang="AR-SA"> </span><span lang="AR-SA">و</span><span lang="AR-SA"> </span><span lang="AR-SA">إذا</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">لكمية</span><span lang="AR-SA"> </span><span lang="AR-SA">التمرين</span><span lang="AR-SA"> </span><span lang="AR-SA">التي</span><span lang="AR-SA"> </span><span lang="AR-SA">رفعتها</span><span lang="AR-SA"> </span><span lang="AR-SA">منذ</span><span lang="AR-SA"> </span><span lang="AR-SA">عامٍ</span><span lang="AR-SA"> </span><span lang="AR-SA">تقريباً</span><span lang="AR-SA"> </span><span lang="AR-SA">أي</span><span lang="AR-SA"> </span><span lang="AR-SA">تأثير</span><span lang="AR-SA">. </span><span lang="AR-SA">كنت</span><span lang="AR-SA"> </span><span lang="AR-SA">قد</span><span lang="AR-SA"> </span><span lang="AR-SA">قلت</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">تدوينتي</span><span lang="AR-SA"> </span><span lang="AR-SA">السابقة</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">التحسن</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">سرعة</span><span lang="AR-SA"> </span><span lang="AR-SA">الجري</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">مسافات</span><span lang="AR-SA"> </span><span lang="AR-SA">قصيرة</span><span lang="AR-SA"> </span><span lang="AR-SA">يتطلب</span><span lang="AR-SA"> </span><span lang="AR-SA">مني</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">أؤدي</span><span lang="AR-SA"> </span><span lang="AR-SA">تمارين</span><span lang="AR-SA"> </span><span lang="AR-SA">سرعة</span><span lang="AR-SA"> </span><span lang="AR-SA">ولكنها</span><span lang="AR-SA"> </span><span lang="AR-SA">تشكل</span><span lang="AR-SA"> </span><span lang="AR-SA">مجازفة</span><span lang="AR-SA"> </span><span lang="AR-SA">بالإصابة</span><span lang="AR-SA"> </span><span lang="AR-SA">بركبتي،</span><span lang="AR-SA"> </span><span lang="AR-SA">الأمر</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">عانيت</span><span lang="AR-SA"> </span><span lang="AR-SA">منه</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">الماضي</span><span lang="AR-SA">. </span><span lang="AR-SA">ولكن،</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">الأربعة</span><span lang="AR-SA"> </span><span lang="AR-SA">أسابيع</span><span lang="AR-SA"> </span><span lang="AR-SA">الماضية</span><span lang="AR-SA"> </span><span lang="AR-SA">منذ</span><span lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span lang="AR-SA"> </span><span lang="AR-SA">ترياثلون</span><span lang="AR-SA"> </span><span lang="AR-SA">سومة</span><span lang="AR-SA"> </span><span lang="AR-SA">باي</span><span lang="AR-SA"> </span><span lang="AR-SA">الأولمبي</span><span lang="AR-SA"> </span><span lang="AR-SA">قمت</span><span lang="AR-SA"> </span><span lang="AR-SA">ببعض</span><span lang="AR-SA"> </span><span lang="AR-SA">التمارين</span><span lang="AR-SA"> </span><span lang="AR-SA">السريعة</span><span lang="AR-SA"> </span><span lang="AR-SA">وقللت</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">المقابل</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">تمارين</span><span lang="AR-SA"> </span><span lang="AR-SA">الجري</span><span lang="AR-SA"> </span><span lang="AR-SA">الطويلة</span><span lang="AR-SA">. </span><span lang="AR-SA">وفي</span><span lang="AR-SA"> </span><span lang="AR-SA">الأمس،</span><span lang="AR-SA"> </span><span lang="AR-SA">الجمعة</span><span lang="AR-SA"> </span><span lang="AR-SA">الموافق</span><span lang="AR-SA"> </span><span lang="AR-SA">٢٤</span><span lang="AR-SA"> </span><span lang="AR-SA">يونيو</span><span lang="AR-SA"> </span><span lang="AR-SA">شاركت</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span lang="AR-SA"> </span><span lang="AR-SA">أكواثلون</span><span lang="AR-SA"> </span><span lang="AR-SA">للمسافة</span><span lang="AR-SA"> </span><span lang="AR-SA">الأولمبية</span><span lang="AR-SA"> (</span><span lang="AR-SA">١٥٠٠</span><span lang="AR-SA"> </span><span lang="AR-SA">متر</span><span lang="AR-SA"> </span><span lang="AR-SA">سباحة</span><span lang="AR-SA"> </span><span lang="AR-SA">ثم</span><span lang="AR-SA"> </span><span lang="AR-SA">١٠</span><span lang="AR-SA"> </span><span lang="AR-SA">كم</span><span lang="AR-SA"> </span><span lang="AR-SA">جري</span><span lang="AR-SA">). </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">نُظِّم</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">قِبَل</span><span lang="AR-SA"> </span><span lang="AR-SA">شركة</span><span lang="AR-SA"> </span><span lang="AR-SA">ترايفاكتوري</span><span lang="AR-SA"> </span><span lang="AR-SA">الرائدة</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA">
</span><span lang="AR-SA">هذا</span><span lang="AR-SA">
</span><span lang="AR-SA">المجال</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">مصر،</span><span lang="AR-SA"> </span><span lang="AR-SA">وجرت</span><span lang="AR-SA"> </span><span lang="AR-SA">أحداثه</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">موقع</span><span lang="AR-SA"> </span><span lang="AR-SA">مراسي</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">الساحل</span><span lang="AR-SA"> </span><span lang="AR-SA">الشمالي</span><span lang="AR-SA">.</span></span></p><p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHZVTfeypBWgMsaPp0j-wo5JQGwwxS_ftKvLv6LGoicMDmOaKj7dl7IuUd7SRpBY0kuf3kyyOQLbuuYgUKO2Pr-ZmmHsBsC38griegpARP3H1dS032uqxmoNuvuQryjxmk5Ozpkm76-BAsxwJ19EgUKyjZEuXgkr7V2y9Akbk6PDcb3g4wQye8qCqS_w/s1623/Screenshot%202022-06-25%20075143.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="912" data-original-width="1623" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHZVTfeypBWgMsaPp0j-wo5JQGwwxS_ftKvLv6LGoicMDmOaKj7dl7IuUd7SRpBY0kuf3kyyOQLbuuYgUKO2Pr-ZmmHsBsC38griegpARP3H1dS032uqxmoNuvuQryjxmk5Ozpkm76-BAsxwJ19EgUKyjZEuXgkr7V2y9Akbk6PDcb3g4wQye8qCqS_w/s320/Screenshot%202022-06-25%20075143.png" width="320" /></a></span></div><span lang="AR-SA"><p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">باختصار،</span><span lang="AR-SA"> </span><span lang="AR-SA">فلقد</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">وقت</span><span lang="AR-SA"> </span><span lang="AR-SA">سباحتي</span><span lang="AR-SA"> </span><span lang="AR-SA">أحسن</span><span lang="AR-SA"> </span><span lang="AR-SA">بخمسة</span><span lang="AR-SA"> </span><span lang="AR-SA">ثوانٍ</span><span lang="AR-SA"> </span><span lang="AR-SA">كل</span><span lang="AR-SA"> </span><span lang="AR-SA">١٠٠</span><span lang="AR-SA"> </span><span lang="AR-SA">متر</span><span lang="AR-SA"> </span><span lang="AR-SA">والجري</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">أسرع</span><span lang="AR-SA"> </span><span lang="AR-SA">بسبعة</span><span lang="AR-SA"> </span><span lang="AR-SA">عشر</span><span lang="AR-SA"> </span><span lang="AR-SA">ثانية</span><span lang="AR-SA"> </span><span lang="AR-SA">لكل</span><span lang="AR-SA"> </span><span lang="AR-SA">كيلومتر</span><span lang="AR-SA">. </span><span lang="AR-SA">ولكن</span><span lang="AR-SA"> </span><span lang="AR-SA">هل</span><span lang="AR-SA"> </span><span lang="AR-SA">يدل</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">أي</span><span lang="AR-SA"> </span><span lang="AR-SA">شئ؟</span><span lang="AR-SA"> </span><span lang="AR-SA">فأما</span><span lang="AR-SA"> </span><span lang="AR-SA">السباحة</span><span lang="AR-SA"> </span><span lang="AR-SA">فلقد</span><span lang="AR-SA"> </span><span lang="AR-SA">بذلت</span><span lang="AR-SA"> </span><span lang="AR-SA">فيها</span><span lang="AR-SA"> </span><span lang="AR-SA">جهداً</span><span lang="AR-SA"> </span><span lang="AR-SA">أعلى</span><span lang="AR-SA"> </span><span lang="AR-SA">قليلاً</span><span lang="AR-SA"> </span><span lang="AR-SA">لعلمي</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">قصيرٌ</span><span lang="AR-SA"> </span><span lang="AR-SA">نسبياً</span><span lang="AR-SA"> </span><span lang="AR-SA">دون</span><span lang="AR-SA"> </span><span lang="AR-SA">مرحلة</span><span lang="AR-SA"> </span><span lang="AR-SA">الدراجة</span><span lang="AR-SA">. </span><span lang="AR-SA">وأما</span><span lang="AR-SA"> </span><span lang="AR-SA">الجري،</span><span lang="AR-SA"> </span><span lang="AR-SA">فالطاقة</span><span lang="AR-SA"> </span><span lang="AR-SA">التي</span><span lang="AR-SA"> </span><span lang="AR-SA">وفرتها</span><span lang="AR-SA"> </span><span lang="AR-SA">بعدم</span><span lang="AR-SA"> </span><span lang="AR-SA">وجود</span><span lang="AR-SA"> </span><span lang="AR-SA">مرحلة</span><span lang="AR-SA"> </span><span lang="AR-SA">دراجة</span><span lang="AR-SA"> </span><span lang="AR-SA">ساعدتني</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">رفع</span><span lang="AR-SA"> </span><span lang="AR-SA">سرعتي</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">كل</span><span lang="AR-SA"> </span><span lang="AR-SA">حال</span><span lang="AR-SA"> </span><span lang="AR-SA">ولا</span><span lang="AR-SA"> </span><span lang="AR-SA">أستطيع</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">أقول</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">أي</span><span lang="AR-SA"> </span><span lang="AR-SA">شئ</span><span lang="AR-SA"> </span><span lang="AR-SA">فعلته</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">التمرين</span><span lang="AR-SA"> </span><span lang="AR-SA">هو</span><span lang="AR-SA"> </span><span lang="AR-SA">بالتأكيد</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">أدى</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">التحسن</span><span lang="AR-SA">. </span></span></p></span><p></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">هذا</span><span lang="AR-SA"> </span><span lang="AR-SA">ثاني</span><span lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span lang="AR-SA"> </span><span lang="AR-SA">أكواثلون</span><span lang="AR-SA"> </span><span lang="AR-SA">أولمبي</span><span lang="AR-SA"> </span><span lang="AR-SA">أشارك</span><span lang="AR-SA"> </span><span lang="AR-SA">به</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">حياتي</span><span lang="AR-SA"> </span><span lang="AR-SA">وكان</span><span lang="AR-SA"> </span><span lang="AR-SA">الأول</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">منطقة</span><span lang="AR-SA"> </span><span lang="AR-SA">أزها</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">البحر</span><span lang="AR-SA"> </span><span lang="AR-SA">الأحمر</span><span lang="AR-SA"> </span><span lang="AR-SA">قبل</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">يقارب</span><span lang="AR-SA"> </span><span lang="AR-SA">٣</span><span lang="AR-SA"> </span><span lang="AR-SA">سنوات. وبالمقارنة مع ذلك السباق
فإن سباحتي أصبحت أسوأ ممّا كانت عليه بِمقدار ٩ ثانية</span><span lang="AR-SA">/</span><span lang="AR-SA">١٠٠متر، ولا يفاجئني ذلك لأنني
خففت تمارين السباحة منذ ذلك الوقت، ولكن الجري تحسن بمقدار ٦ ثانية</span><span lang="AR-SA">/</span><span lang="AR-SA">كم. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">سيجب علي أن أواصل المراقبة على
مدى أطول. ولكن الأمر الأكيد هو أن المواظبة على التمرين ورفع كميته ودقته قد
أوقفت أي تدهورٍ في الأداء بسبب العمر على كل حال. بل وبما أني لم أكن في ذروة
إمكانياتي الجسمانية في شبابي فلذلك فإن لياقتي و حالتي الفسيولوجية حالياً أفضل
مما كانت عليه قبل ثلاثين سنة عندما كان كل ما افعله هو لعب كرة القدم بين حين
وآخر وختم كل لعبة بسيجارة.</span><span lang="AR-SA"><o:p></o:p></span></span></p><p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1TErnX1cJ0887IIyxXk2vmbLmm2CdsneS8Y1cl3MuaGvSVkxRTbA-67vz2yrDrdILclTVgYGlKR_psEtkZyGGydJKiskRy_4fGS95sTI0j8Jh5nkRYAWoAkt8IdRt-zaHs1OYsSGiH9BLw35D3ZkHe3Iicde777d8GU3QKXMVGT3CmjRaEaLpqjeLYQ/s1224/Podium%202.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1224" data-original-width="750" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1TErnX1cJ0887IIyxXk2vmbLmm2CdsneS8Y1cl3MuaGvSVkxRTbA-67vz2yrDrdILclTVgYGlKR_psEtkZyGGydJKiskRy_4fGS95sTI0j8Jh5nkRYAWoAkt8IdRt-zaHs1OYsSGiH9BLw35D3ZkHe3Iicde777d8GU3QKXMVGT3CmjRaEaLpqjeLYQ/s320/Podium%202.jpg" width="196" /></a></div><div dir="rtl" style="text-align: right;"><span style="font-size: large;"><span lang="AR-SA">دعوني أذكر أيضاً دون أي افتخار
أنني احتلّيت المركز الأول مكرراً في فئتي العمرية الجديدة </span><span lang="AR-SA">(</span><span lang="AR-SA">٦٠</span><span lang="AR-SA">-</span><span lang="AR-SA">٦٤عام</span><span lang="AR-SA">)</span><span lang="AR-SA"> واعتليت المنصة بجانب حسام الديب
كما فعلنا في سباق سومة باي. وقال لي حسام مرِحاً</span><span lang="AR-SA">:</span><span lang="AR-SA"> </span><span lang="AR-SA">"</span><span lang="AR-SA">ما الّذي أتى بك فلقد كنت أنا
الّذي يفوز بالمركز الأول من قبل</span><span lang="AR-SA">"</span><span lang="AR-SA">. يا حسام العزيز، سيتغير الأمر إما عندما
تنتهي مدة عملي في مصر أو ترتقي أنت إلى الفئة العمرية الأعلى. ولكن هناك احتمال
ثالث وهو انك تتحمس وتتمرن بكثافة أكبر لتهزمني قريباً. </span></span></div><p dir="rtl" style="text-align: right;"></p>
<p dir="rtl" style="font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">وما يسرني أيضاً هو انني عندما
أقارن نفسي مع الفئات العمرية الأصغر أجد نفسي في المركز الأول إلى فئة ٤٥</span><span lang="AR-SA">-</span><span lang="AR-SA">٤٩. ثم أكون في منتصف ترتيب فئة
ال ٤٠</span><span lang="AR-SA">-</span><span lang="AR-SA">٤٤. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdrYOfxduldpynRIXqUoDa492VPNMe7RmqiHMjKTKbq2iy5JBNp7Tx79ZhtV1B5K8TT4u6Jtns71IXW6l_IN7-F1MDuxUek42m2i9bqqGMn7s0P-sjS_OTg9IKDPPdK5-1zhcvshjgreuVljvFw9nSrI9-RZfS2CUmqwwm_Y6vGUfcAV1x1p71133wrw/s835/certificate.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="835" data-original-width="592" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdrYOfxduldpynRIXqUoDa492VPNMe7RmqiHMjKTKbq2iy5JBNp7Tx79ZhtV1B5K8TT4u6Jtns71IXW6l_IN7-F1MDuxUek42m2i9bqqGMn7s0P-sjS_OTg9IKDPPdK5-1zhcvshjgreuVljvFw9nSrI9-RZfS2CUmqwwm_Y6vGUfcAV1x1p71133wrw/s320/certificate.png" width="227" /></a></div><br /><p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;">ما القادم؟</span></p><p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"></p><div dir="rtl" style="text-align: right;"><span style="font-size: large;"><span lang="AR-SA">بلاء من يحب رياضة الترياثلون
ورياضة الجري للمسافات الطويلة هو انعدام التخصص. وما يزيد الطين بلّةً هو التراوح
بين سباقاتٍ طويلة </span><span lang="AR-SA">(</span><span lang="AR-SA">آيرونمان ونصف الآيرونمان وجري صحراوي فوق مسافة الماراثون</span><span lang="AR-SA">)</span><span lang="AR-SA"> وأُخرى قصيرة كالسباقين الأخيرين
الّذَيْن تكلمت عنهما. لدي الآن ٨ اسابيع ونصف إلى تحدي الجري القادم وهو عبور
جبال الألب من جنوب ألمانيا عبوراً بالنمسا ومنتهياً في إيطاليا مع زميلَي عملٍ من
ألمانيا. سيكون هذا على مدار ٤ أيام لمسافة ١٨٠ كم تقريباً واكتساب ارتفاع عشرة
آلاف متر. ثم لدي بعد ذلك ١١ اسبوع إلى سباق نصف الآيرونمان في سهل الحشيش </span><span lang="AR-SA">(</span><span lang="AR-SA">مصر</span><span lang="AR-SA">)</span><span lang="AR-SA"> فيتغير التركيز من الجري إلى
الدراجة مع الحفاظ على المستوى الأدنى الضروري للسباحة. ثم أعود إلى تمارين الجري
لمدة ٤</span><span lang="AR-SA">-</span><span lang="AR-SA">٥ اسابيع لا تكاد تكفي لأُعِدَّ نفسي إلى سباق حتحور وهو جري صحراوي
في سيناء لمسافة ١٣٠ كم على مدار يومين. وهكذا يستمر البندول. </span></span></div><p dir="rtl" style="text-align: right;"></p>
<p class="MsoNormal" dir="rtl" style="text-align: right; unicode-bidi: embed;"><span lang="AR-SA" style="mso-fareast-font-family: "Times New Roman";"><o:p><span style="font-size: large;"> </span></o:p></span></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-50145317352540567642022-06-04T16:08:00.001+02:002022-06-04T16:08:36.508+02:00Somabay Olympic Distance Triathlon<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipa_E_gI4kqN1lSknU1JEv6M9jDz4L_IfFRs8B3ayDclEgwY_IoZ-Dcjhd7dfcrd0cMZlgcnP_C47NdYGnZ88uwPmH7qR8qdkeUeou6zBTBzItozcKFGo9Mms45gKTpk4hhUdrcPfbRoXzdaOLoptXd-TD0_3pbMAp75pA9cnQjdOJFCsrhbZ_1iRV3A/s4032/Medals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipa_E_gI4kqN1lSknU1JEv6M9jDz4L_IfFRs8B3ayDclEgwY_IoZ-Dcjhd7dfcrd0cMZlgcnP_C47NdYGnZ88uwPmH7qR8qdkeUeou6zBTBzItozcKFGo9Mms45gKTpk4hhUdrcPfbRoXzdaOLoptXd-TD0_3pbMAp75pA9cnQjdOJFCsrhbZ_1iRV3A/s320/Medals.jpg" width="240" /></a></div>In my last post, I talked about the impact of training
volume on my performance. I mentioned that I saw an improvement and compared my
performance improvements between 2 consecutive years for the same 2 Cycling
events, the Galala challenge, and the same 2 Ultrarunning events, Qarun 66. I
also questioned whether I would see a similar improvement on shorter events,
specifically at the Somabay Olympic distance triathlon, organized by “The
Trifactory” on May 28th, 2022. I have just done this race last weekend and here
is my conclusion.<p></p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal">The race went very well. “The Trifactory” has never
disappointed in its ability to organize great events. It is great to have them
in Egypt. Different to the April race in the year before, the weather did not
cause any issues. In 2021, both the swim and the bike legs had to be shortened
due to high winds. This year, we were able to complete the whole distance. But,
due to the different distance and weather conditions between the 2 years, it is
almost impossible to compare and conclude with certainty. <o:p></o:p></p>
<p class="MsoNormal">The swim was ok. I never try to be fast on the swim, but my
objective is rather to save as much energy as possible. The first 500 meters
were somewhat against the current and then we turned around a buoy and had the
current with us. I had to stop for a few seconds to adjust my goggles because
one side as leaking water in. I finished feeling very well and satisfied with
the time when I looked at the watch coming out of the water. Later when I analyzed
my result, I saw that I had almost swam 100m longer than the planned race
distance of 1500m. I don’t know how that happened, especially when I see that
many others had recorded distances that were around 1400m.<o:p></o:p></p>
<p class="MsoNormal">Transitioning to the bike, I kept my shoes clipped on the
pedals which is not what I usually do. But, I wanted to look a bit more
professional. It went fine, but I’ll need to practice that more in the future.
It felt like I could have actually been faster just putting my bike shoes on in
the transition zone and running out with them. In the 4-lap course we had
rather strong wind against us in one direction and with us in the other. I only
slowed down slightly before the many road bumps, but was all the time in fear that
I’ll suffer a flat tire from one of them anytime. Luckily, that didn’t happen.
In the last week before the race, I changed my tri position to be a bit more
aggressive. When I look at the results of the bike leg, I think it did help.
Compared to the swim and run legs, my rank for the bike leg was 14th overall,
which is quite good for me. It wasn’t all due to the position though. I had
done more high intensity indoor (zwift) cycling sessions than I used to do
before, and I strongly believe this helped.<o:p></o:p></p>
<p class="MsoNormal">The transition to the run was very smooth as well. For the
first time in an Olympic distance race I took the time to change out of my tri
suit into running shorts and shirt. The time investment was probably less than
a minute, but it made me feel cleaner, fresher, and simply better on the run. I
heard Lionel Sanders arguing similarly when he did the same at the IM world
champs in Utah recently. Coming to the race, I had one big concern: Will my
knee cause problems? 10 days before the race, I was running on a treadmill during
a business trip to Dubai and I had to stop after just 5 minutes due to severe
knee pain. I switched to a bike and did not run after that until race day. Luckily,
I had no knee pain at all. Sometimes, just doing nothing is the best thing one
can do.</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyrfMquyKMSXWg5roKAin9MibLm6n_ALMnhb1Q8iLoRt000IbWlubxDEd3XWOAgS-Ml7u0DyMFQpfmLue5Ymw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><p class="MsoNormal">Total result: I placed first in my new age group, and I
would have been first in my previous age group too, which was my hidden goal.
Placing 29th overall and 25th on males was a great result too.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_hZeLB_FURw8Q6jw4kB-fB0tqXcOiDIvw-D21P-TnqjyD-vTgfKpXvUTw-pwld3ssq8BMbXHjVyPbH3Jbiv6lTreYlfEN96z--cmv0VP-Z5-JVugmuQFNMpq6szWXKiQrOzm54QvvGPxb9LIJRWqYlLpi9JwsHjIexOYx45sUGeOu7nCLP2tMfu0SIg/s1106/Podium.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1106" data-original-width="828" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_hZeLB_FURw8Q6jw4kB-fB0tqXcOiDIvw-D21P-TnqjyD-vTgfKpXvUTw-pwld3ssq8BMbXHjVyPbH3Jbiv6lTreYlfEN96z--cmv0VP-Z5-JVugmuQFNMpq6szWXKiQrOzm54QvvGPxb9LIJRWqYlLpi9JwsHjIexOYx45sUGeOu7nCLP2tMfu0SIg/s320/Podium.jpeg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><br /></span></div><div class="separator" style="clear: both; text-align: justify;"><span style="text-align: left;">However, back to
the initial question: Did I improve versus a year before? The answer is that I
cannot say it with certainty. I have definitely not gotten worse, I’m sort of
unchanged in the swim, improved on the bike, and unclear in the run. In
comparison to others, my run should be the opportunity area. But, doing more running
speed work is risky considering my history with knee problems. Without speed
work, the only other thing that would help is losing weight. So, it’s a
hopeless case.</span></div><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoNormal"><o:p> A shout-out to Menna and Rana from my Engineering team who raced the sprint distance the following day. Well done!</o:p></p><p class="MsoNormal"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD9gQ3GyTLs6eB2WAAXmnjADrFo7VKX57POBX1N3_3zndm0MRBxK7YoQtPHuEytW5gi_GapiETPQKJaPrbjXfIE3pRGMc6mIvv2qj3ffU0WfHzkdpXIkakcehVuojcxCMJHzCiPUPav0xoe8wGZAVyc1CpxeP8S2lTaK58XCBtrxLa9lNDf_pMS5vsIg/s1104/Menna%20and%20Rana.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1104" data-original-width="828" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD9gQ3GyTLs6eB2WAAXmnjADrFo7VKX57POBX1N3_3zndm0MRBxK7YoQtPHuEytW5gi_GapiETPQKJaPrbjXfIE3pRGMc6mIvv2qj3ffU0WfHzkdpXIkakcehVuojcxCMJHzCiPUPav0xoe8wGZAVyc1CpxeP8S2lTaK58XCBtrxLa9lNDf_pMS5vsIg/s320/Menna%20and%20Rana.jpeg" width="240" /></a></div><br /><o:p><br /></o:p><p></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-28985321938978320912022-06-04T16:08:00.000+02:002022-06-04T16:08:24.255+02:00 سباق ترياثلون سومة باي الأولمبي<p dir="rtl" style="text-align: right;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioz-54Ojfya-xCaZ35vohRxVpBkt_0RE5zDUwbg6vPxYYsJM3l7mINIvw6UVxkJpftJPPMwE7VBdi3NyflrXmgsVpFasraUSfGuZbsG7jYevfk7cMc5kWuTYXO7_cWNpKa8vdTzTUOIgvRqumEYFVA5-mLGPyo8mqlLZ-Yk9aNuq7so-_G-P2XXEE-rQ/s1106/Podium.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1106" data-original-width="828" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioz-54Ojfya-xCaZ35vohRxVpBkt_0RE5zDUwbg6vPxYYsJM3l7mINIvw6UVxkJpftJPPMwE7VBdi3NyflrXmgsVpFasraUSfGuZbsG7jYevfk7cMc5kWuTYXO7_cWNpKa8vdTzTUOIgvRqumEYFVA5-mLGPyo8mqlLZ-Yk9aNuq7so-_G-P2XXEE-rQ/s320/Podium.jpeg" width="240" /></a></div><div style="text-align: right;"><span lang="AR-SA" style="font-size: large;"><p dir="rtl" style="text-align: right;"><span lang="AR-SA">تكلمت</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">تدوينتي</span><span lang="AR-SA"> </span><span lang="AR-SA">السابقة</span><span lang="AR-SA"> </span><span lang="AR-SA">عن</span><span lang="AR-SA"> </span><span lang="AR-SA">تأثير</span><span lang="AR-SA"> </span><span lang="AR-SA">كمية</span><span lang="AR-SA"> </span><span lang="AR-SA">التمرين</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">الأداء</span><span lang="AR-SA"> </span><span lang="AR-SA">وقلت</span><span lang="AR-SA"> </span><span lang="AR-SA">أني</span><span lang="AR-SA"> </span><span lang="AR-SA">رأيت</span><span lang="AR-SA"> </span><span lang="AR-SA">تحسناً</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">أدائي</span><span lang="AR-SA"> </span><span lang="AR-SA">عندما</span><span lang="AR-SA"> </span><span lang="AR-SA">أقارن</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">بين</span><span lang="AR-SA"> </span><span lang="AR-SA">عامين</span><span lang="AR-SA"> </span><span lang="AR-SA">متتاليين</span><span lang="AR-SA"> </span><span lang="AR-SA">أدائي</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">تحدي</span><span lang="AR-SA"> </span><span lang="AR-SA">الجلالة</span><span lang="AR-SA"> </span><span lang="AR-SA">للدراجات</span><span lang="AR-SA"> </span><span lang="AR-SA">وجرية</span><span lang="AR-SA"> </span><span lang="AR-SA">قارون</span><span lang="AR-SA"> </span><span lang="AR-SA">٦٦</span><span lang="AR-SA"> </span><span lang="AR-SA">الصحراوية</span><span lang="AR-SA">. </span><span lang="AR-SA">وتساءلت</span><span lang="AR-SA"> </span><span lang="AR-SA">عمّا</span><span lang="AR-SA"> </span><span lang="AR-SA">إذا</span><span lang="AR-SA"> </span><span lang="AR-SA">كنت</span><span lang="AR-SA"> </span><span lang="AR-SA">سأرى</span><span lang="AR-SA"> </span><span lang="AR-SA">تحسناً</span><span lang="AR-SA"> </span><span lang="AR-SA">مشابهاً</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">سباقاتٍ</span><span lang="AR-SA"> </span><span lang="AR-SA">قصيرة،</span><span lang="AR-SA"> </span><span lang="AR-SA">وبالذات</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span lang="AR-SA"> </span><span lang="AR-SA">ترياثلون</span><span lang="AR-SA"> </span><span lang="AR-SA">سومة</span><span lang="AR-SA"> </span><span lang="AR-SA">باي</span><span lang="AR-SA"> </span><span lang="AR-SA">للمسافة</span><span lang="AR-SA"> </span><span lang="AR-SA">الأولمبية</span><span lang="AR-SA"> </span><span lang="AR-SA">والذي</span><span lang="AR-SA"> </span><span lang="AR-SA">نظمته</span><span lang="AR-SA"> </span><span lang="AR-SA">شركة</span><span lang="AR-SA"> </span><span lang="AR-SA">تراي</span><span lang="AR-SA"> </span><span lang="AR-SA">فاكتوري</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">٢٨</span><span lang="AR-SA"> </span><span lang="AR-SA">مايو</span><span lang="AR-SA"> </span><span lang="AR-SA">٢٠٢٢</span><span lang="AR-SA">. </span><span lang="AR-SA">لقد</span><span lang="AR-SA"> </span><span lang="AR-SA">أكملت</span><span lang="AR-SA"> </span><span lang="AR-SA">هذا</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">الأسبوع</span><span lang="AR-SA"> </span><span lang="AR-SA">الماضي</span><span lang="AR-SA"> </span><span lang="AR-SA">وهاهو</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">استنتجه</span><span lang="AR-SA">: </span></p></span></div><p></p><p dir="rtl" style="text-align: right;"><span lang="AR-SA" style="font-size: large;">مضى</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">السباق</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">على</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ما</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">يرام</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">حيث</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لم</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">تخذل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">تراي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">فاكتوري</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">التوقعات</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">تنظيمٍ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">احترافي</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">وجودهم</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">مصر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أمرٌ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">جيد</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">و</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لقد</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كان</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الجو</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">جيداً بخلافٍ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">عن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أبريل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">العام</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الماضي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">حيث</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أُجبر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">المنظمون</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">على</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">تقصير</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">مسافتي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">السباحة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">والدراجة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بسبب</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الرياح</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الشديدة</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">أكملنا</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">هذا</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">العام</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">المسافة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الرسمية</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">ولكن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بسبب</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">اختلاف</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">المسافات</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">والجو</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">يستحيل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">علي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أقارن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">واستنتج</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بدقة</span><span lang="AR-SA" style="font-size: large;">.</span></p><p dir="rtl" style="text-align: right;"><span lang="AR-SA" style="font-size: large;">مضى</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">جزء</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">السباحة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">على</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">خير</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">لا</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أحاول</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أكون</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">سريعاً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">هذا</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الجزء</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">إن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">هدفي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">فيه</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أوفر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أكبر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">قدرٍ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ممكن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">من</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الطاقة</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">سبحنا</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ضد</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">التيار</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أول</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">٥٠٠</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">متر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ثم</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">التفينا</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لنعود</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الإتجاه</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">المعاكس</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ال</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">١٠٠٠</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">متر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">المتبقية</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">حيث</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كان</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">التيار</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">معنا</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">اضطررت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">للتوقف</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لعدة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ثوانٍ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بسبب</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">انسراب</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الماء</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">إلى</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">داخل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">نظاراتي</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">أكملت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">السباحة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">مرتاحاً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">وبوقت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">مقبول</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كما</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">شاهدت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">على</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ساعتي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">عند</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الخروج</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">من</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الماء</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">لاحقاً،</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">وعندما</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كنت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أحلل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">نتائجي،</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">رأيت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أنني</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">سبحت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">١٦٠٠</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">متر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بدلاً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">من</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">١٥٠٠</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">متر</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">لا</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أدري</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كيف</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">حدث</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">هذا</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">خاصة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">وأن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أغلب</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">المتسابقين</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الآخرين</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">قد</span><span lang="AR-SA" style="font-size: large;">
</span><span lang="AR-SA" style="font-size: large;">قطعوا</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">مسافاتٍ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">تتراوح</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">حول</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ال</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">١٤٠٠</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">متر</span><span lang="AR-SA" style="font-size: large;">.</span></p><p dir="rtl" style="text-align: right;"><span lang="AR-SA" style="font-size: large;">لا</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">اترك</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">حذاء</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الدراجة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">مركّباً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">على</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">دواسات</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الدراجة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">عادة،</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ارتديهم</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">وأجري</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بهم</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">دافعاً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">دراجتي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">إلى</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">خارج</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">منطقة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الإنتقال</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">ولكنني</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">فعلت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ذلك</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">هذه</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">المرة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ربما</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لكي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أبدو</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أكثر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">إحترافية</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">لم</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أوفر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بذلك</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">وقت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ربما</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">حدث</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">العكس</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لأنني</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لست</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">متعوداً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">على</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">غلق</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الحذاء</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">راكباً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الدراجة</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">كلٌ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">من</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الأربعة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لفّات</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">على</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الدراجة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كان</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">متكوناً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">من</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">نصفٍ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ضد</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الريح</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ونصفٍ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">معه</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">كنت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أُبطئ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">قليلاً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">قبل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كلٍّ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">من</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">المطبات</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الكثيرة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">التي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">جعلتني</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أتوقع</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ثقباً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">العجل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أية</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لحظة،</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الأمر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الذي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لم</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">يحصل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لحسن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الحظ</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">قبل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">السباق</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بأسبوع،</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كنت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">قد</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">غيرت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">وضعي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">على</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الدراجة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لأجعله</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">انسيابياً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أكثر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">مما</span><span lang="AR-SA" style="font-size: large;">
</span><span lang="AR-SA" style="font-size: large;">يبدو</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أنه</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ساعد</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">تحسين</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">نتيجتي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">حيث</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كان</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">مركزي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">على</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الدراجة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الرابع</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">عشر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">على</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">المتسابقين،</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">وذلك</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أفضل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">من</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">مركزي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">السباحة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">والجري</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">ولكن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الفضل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لا</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">يعود</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">فقط</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">إلى</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">وضعي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الإنسيابي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">إلى</span><span lang="AR-SA" style="font-size: large;">
</span><span lang="AR-SA" style="font-size: large;">بعض</span><span lang="AR-SA" style="font-size: large;">
</span><span lang="AR-SA" style="font-size: large;">التمرينات</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الداخلية</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">العالية</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الشدة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أيضاً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">مستعملاً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">برنامج</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">زويفت</span><span lang="AR-SA" style="font-size: large;">.</span></p><p dir="rtl" style="text-align: right;"><span lang="AR-SA" style="font-size: large;">الانتقال</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">إلى</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الجري</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">حصل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بلا</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">صعوبات</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">أخذت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الوقت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لأول</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">مرة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">سباقٍ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">على</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">هذه</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">المسافة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لأُغيِّر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ملابسي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">من</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بدلة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الترياثلون</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">إلى</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">شورت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">وقميص</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">للجري</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">لن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">يتعدى</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الوقت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الذي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">استثمرته</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">هنا</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">دقيقة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">واحدة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">وأظن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أنني</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">استرجعت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أغلبها</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بشعوري</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بالنظافة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">والإنتعاش</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">عند</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الجري</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">رأيت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ليونل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ساندز</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">يفعل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ذلك</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">آخر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">سباق</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">آيرونمان</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ويبرّر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بنفس</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">التبرير</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">وكنت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">قد</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">فعلت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ذلك</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بنفسي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">مسافة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الآيرونمان</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">سابقاً</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">عند</span><span lang="AR-SA" style="font-size: large;">
</span><span lang="AR-SA" style="font-size: large;">مجيئي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الى</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">السباق،</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كان</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">سؤال</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">واحد</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">يراودني</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">طوال</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الوقت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">وهو</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">إن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كانت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ركبتي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ستسمح</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بإكمال</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">السباق</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">حيث</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">واجهت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">مشكلة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كبيرة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">معها</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">قبل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">السباق</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بعشرة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أيامٍ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">عندما</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">اضطررت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أتوقف</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">عن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الجري</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">على</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">جهاز</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الجري</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الثابت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الفندق</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الذي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كنت</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">فيه</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">خلال</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">رحلة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">عملٍ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">إلى</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">دبي</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">ولم</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أجري</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بتاتاً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">خلال</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">العشرة</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أيام</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">ولحسن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">الحظ</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">فإنني</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">لم</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أشعر</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">بأي</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ألم</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كلياً</span><span lang="AR-SA" style="font-size: large;">. </span><span lang="AR-SA" style="font-size: large;">عدم</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">التمرين</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كلياً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">هو</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أحياناً</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أفضل</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ما</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">يمكن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">أن</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">تفعله</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">في</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">ظروف</span><span lang="AR-SA" style="font-size: large;"> </span><span lang="AR-SA" style="font-size: large;">كهذه</span><span lang="AR-SA" style="font-size: large;">.</span></p><p dir="rtl" style="text-align: right;"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxbUzvON4e2QLNegVcZRJiaKstnmV91ysDUdYt6MwUEf_DS7DY0V2-2ddsqUYF1k3vNVn9OfQLGQ4KQqvj_sw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div style="text-align: right;"><span lang="AR-SA" style="font-size: large;"><p dir="rtl" style="text-align: right;"><span lang="AR-SA">النتيجة</span><span lang="AR-SA">: </span><span lang="AR-SA">حصلت</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">المركز</span><span lang="AR-SA"> </span><span lang="AR-SA">الأول</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">فئتي</span><span lang="AR-SA"> </span><span lang="AR-SA">العمرية</span><span lang="AR-SA"> </span><span lang="AR-SA">الجديدة</span><span lang="AR-SA"> </span><span lang="AR-SA">وكنت</span><span lang="AR-SA"> </span><span lang="AR-SA">سأحصل</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">نفس</span><span lang="AR-SA"> </span><span lang="AR-SA">المركز</span><span lang="AR-SA"> </span><span lang="AR-SA">لو</span><span lang="AR-SA"> </span><span lang="AR-SA">بقيت</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">فئتي</span><span lang="AR-SA"> </span><span lang="AR-SA">السابقة</span><span lang="AR-SA"> </span><span lang="AR-SA">أيضاً</span><span lang="AR-SA">. </span><span lang="AR-SA">كما</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">المركز</span><span lang="AR-SA"> </span><span lang="AR-SA">ال</span><span lang="AR-SA"> </span><span lang="AR-SA">٢٩</span><span lang="AR-SA"> </span><span lang="AR-SA">إجمالياً</span><span lang="AR-SA"> </span><span lang="AR-SA">و</span><span lang="AR-SA"> </span><span lang="AR-SA">٢٥</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">الرجال</span><span lang="AR-SA"> </span><span lang="AR-SA">نتيجتان</span><span lang="AR-SA"> </span><span lang="AR-SA">ممتازتان</span><span lang="AR-SA"> </span><span lang="AR-SA">أيضاً</span><span lang="AR-SA">.</span></p></span></div><p></p><p dir="rtl" style="text-align: right;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb9Uw8MOjnp1t8Vd99y_N7BHBeLWWBaxXOOVKhCHPMt_i4saMGptl4s0A0wRN7un_c8BAO7pD0U8cfDcAXdEr5gg2TRFsJTCrHFFkAIpepL3ThWYpRxWsUWjbQ12T4bFHFA4kNpQhlE_LndjyA8uupvRuo_Qi8212RvmRXDqtkqMGMhV3UsAzM5zZDdQ/s4032/Medals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb9Uw8MOjnp1t8Vd99y_N7BHBeLWWBaxXOOVKhCHPMt_i4saMGptl4s0A0wRN7un_c8BAO7pD0U8cfDcAXdEr5gg2TRFsJTCrHFFkAIpepL3ThWYpRxWsUWjbQ12T4bFHFA4kNpQhlE_LndjyA8uupvRuo_Qi8212RvmRXDqtkqMGMhV3UsAzM5zZDdQ/s320/Medals.jpg" width="240" /></a></div><div style="text-align: right;"><span lang="AR-SA" style="font-size: large;"><p dir="rtl" style="text-align: right;"><span lang="AR-SA">ولكن،</span><span lang="AR-SA"> </span><span lang="AR-SA">إذا</span><span lang="AR-SA"> </span><span lang="AR-SA">عدت</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">السؤال</span><span lang="AR-SA"> </span><span lang="AR-SA">الأولي</span><span lang="AR-SA"> </span><span lang="AR-SA">وهو</span><span lang="AR-SA"> </span><span lang="AR-SA">إن</span><span lang="AR-SA"> </span><span lang="AR-SA">كنت</span><span lang="AR-SA"> </span><span lang="AR-SA">قد</span><span lang="AR-SA"> </span><span lang="AR-SA">تحسنت</span><span lang="AR-SA"> </span><span lang="AR-SA">بالمقارنة</span><span lang="AR-SA"> </span><span lang="AR-SA">مع</span><span lang="AR-SA"> </span><span lang="AR-SA">العام</span><span lang="AR-SA"> </span><span lang="AR-SA">الماضي</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">المسافات</span><span lang="AR-SA"> </span><span lang="AR-SA">الأقصر</span><span lang="AR-SA"> </span><span lang="AR-SA">أيضاً،</span><span lang="AR-SA"> </span><span lang="AR-SA">فالإجابة</span><span lang="AR-SA"> </span><span lang="AR-SA">هي</span><span lang="AR-SA"> </span><span lang="AR-SA">أنني</span><span lang="AR-SA"> </span><span lang="AR-SA">لا</span><span lang="AR-SA"> </span><span lang="AR-SA">أستطيع</span><span lang="AR-SA"> </span><span lang="AR-SA">قول</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">بكل</span><span lang="AR-SA"> </span><span lang="AR-SA">تأكيد</span><span lang="AR-SA">. </span><span lang="AR-SA">لم</span><span lang="AR-SA"> </span><span lang="AR-SA">أكن</span><span lang="AR-SA"> </span><span lang="AR-SA">أسوأ</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">كل</span><span lang="AR-SA"> </span><span lang="AR-SA">حال،</span><span lang="AR-SA"> </span><span lang="AR-SA">لم</span><span lang="AR-SA"> </span><span lang="AR-SA">أتغير</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">السباحة،</span><span lang="AR-SA"> </span><span lang="AR-SA">تحسّنت</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">الدراجة،</span><span lang="AR-SA"> </span><span lang="AR-SA">والجري</span><span lang="AR-SA"> </span><span lang="AR-SA">غير</span><span lang="AR-SA"> </span><span lang="AR-SA">واضح</span><span lang="AR-SA">. </span><span lang="AR-SA">بالمقارنة</span><span lang="AR-SA"> </span><span lang="AR-SA">مع</span><span lang="AR-SA"> </span><span lang="AR-SA">المتسابقين</span><span lang="AR-SA"> </span><span lang="AR-SA">الآخرين</span><span lang="AR-SA"> </span><span lang="AR-SA">فإن</span><span lang="AR-SA"> </span><span lang="AR-SA">الجري</span><span lang="AR-SA"> </span><span lang="AR-SA">هو</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">يعطي</span><span lang="AR-SA"> </span><span lang="AR-SA">فرصة</span><span lang="AR-SA"> </span><span lang="AR-SA">التحسّن</span><span lang="AR-SA">. </span><span lang="AR-SA">ولكن</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">يستوجب</span><span lang="AR-SA"> </span><span lang="AR-SA">تمرينات</span><span lang="AR-SA"> </span><span lang="AR-SA">السرعة</span><span lang="AR-SA"> </span><span lang="AR-SA">التي</span><span lang="AR-SA"> </span><span lang="AR-SA">تشكّل</span><span lang="AR-SA"> </span><span lang="AR-SA">مجازفة</span><span lang="AR-SA"> </span><span lang="AR-SA">بإصابة</span><span lang="AR-SA"> </span><span lang="AR-SA">ركبتي</span><span lang="AR-SA">. </span><span lang="AR-SA">ودون</span><span lang="AR-SA"> </span><span lang="AR-SA">تمرينات</span><span lang="AR-SA"> </span><span lang="AR-SA">السرعة</span><span lang="AR-SA"> </span><span lang="AR-SA">لا</span><span lang="AR-SA"> </span><span lang="AR-SA">يبقى</span><span lang="AR-SA"> </span><span lang="AR-SA">إلّا</span><span lang="AR-SA"> </span><span lang="AR-SA">تخفيض</span><span lang="AR-SA"> </span><span lang="AR-SA">الوزن</span><span lang="AR-SA">. </span><span lang="AR-SA">أي</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">الأمر</span><span lang="AR-SA"> </span><span lang="AR-SA">شبه</span><span lang="AR-SA"> </span><span lang="AR-SA">مستحيل</span><span lang="AR-SA">.</span></p></span></div><p></p><p dir="rtl" style="text-align: right;"><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">وبالمناسبة،</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">مبروك</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">لكل</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">من</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">رنا</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">و</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">منّة</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">المهندسات</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">في</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">فريقي</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">لإكمالهم</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">سباق</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">السبرينت</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">بعدي</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"> </span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">بيوم</span><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;">. </span></p><p dir="rtl" style="text-align: right;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVZBj_fuqJufDeL_1cDpWu_V_cn5DBST7a1iO5HwNtte0DYbcUGa5cWVP-QUF2mBkVsZH0Ubn-wKzZzBibaL2L4Gl-7DlcYXU_xBMkGgTGolGG-GIdZIYHsCW_xdCCiJ7cp-9DuBquNXuT08jmEUlXNU0LDUmH8P2tTdn2hSkpKrHo5Ke95MM33i59_w/s1104/Menna%20and%20Rana.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1104" data-original-width="828" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVZBj_fuqJufDeL_1cDpWu_V_cn5DBST7a1iO5HwNtte0DYbcUGa5cWVP-QUF2mBkVsZH0Ubn-wKzZzBibaL2L4Gl-7DlcYXU_xBMkGgTGolGG-GIdZIYHsCW_xdCCiJ7cp-9DuBquNXuT08jmEUlXNU0LDUmH8P2tTdn2hSkpKrHo5Ke95MM33i59_w/s320/Menna%20and%20Rana.jpeg" width="240" /></a></div><br /><span dir="RTL" lang="AR-SA" style="font-family: Calibri, sans-serif; font-size: large;"><br /></span><p></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-20769507427945918632022-05-05T19:59:00.000+02:002022-05-05T19:59:33.990+02:00Impact of training volume<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtLs0D0RKzdB7HQI9pnQ_AqTd_XvwHvUowkg0c7cRx7_N1csbye-BGFPI-epSy1XEpWEkM8KtdmFXQAQBHbFT6uTgoFGZeFGZCZSuhwJ2Ym6ePlrgcTe0JdN8p-UESh-exzDqqALqucEGOs3E8ZkdifgMwxvSzSRlR6XoIqGtxFYMc0B2ce5WMysUPYA/s960/43210612_1901750619921906_5668848950837248000_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="540" data-original-width="960" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtLs0D0RKzdB7HQI9pnQ_AqTd_XvwHvUowkg0c7cRx7_N1csbye-BGFPI-epSy1XEpWEkM8KtdmFXQAQBHbFT6uTgoFGZeFGZCZSuhwJ2Ym6ePlrgcTe0JdN8p-UESh-exzDqqALqucEGOs3E8ZkdifgMwxvSzSRlR6XoIqGtxFYMc0B2ce5WMysUPYA/s320/43210612_1901750619921906_5668848950837248000_n.jpg" width="320" /></a></div>There are a few factors you can influence to improve your
athletic performance. These include training volume and training intensity.
Volume is a result of training duration and training frequency. For years I
have followed a minimalist approach that allowed me to just make it through
some long-distance races like full Ironmans and ultra-marathons. In the 9 years
before 2021 in which I tracked my training volume, I ranged between 4.2 and 8.5
hours of training per week (see also <a href="http://www.arab3athlete.com/2021/12/2021-ironman-703-egypt-hathor100.html">arab3athlete.com 2021/12/31</a>). This would even be considered low, if
you spend these hours in one sport, let alone in the THREE disciplines of a
triathlon training plan. Somehow, it was sufficient for finishing long events,
but for sure not enough if you wanted to do well. I was happy with my performance,
and I couldn’t have invested more time anyway. I was comforted by a book I read
many years ago about an elite German triathlete who trained even less than I
did and excelled in long-distance events. See my posts about this book from
January 3<sup>rd</sup>, 2013 and December 30<sup>th</sup>, 2019. In 2021, I
made a big jump to 10 hours of training per week, most of it was in the second
half of the year. So far, I have continued at this average in 2022. So, the big
question is: Did it help? Have I gotten better? It is difficult to compare with
the past using data from different races. Even when you compare between same
races in different years, there is a lot that is still different, such as race
course modifications or the temperature on the day, making an exact
apples-to-apples comparison impossible. However, there are 2 events I repeated
in 2 consecutive years that reveal a lot:<p></p><p class="MsoNormal"><o:p></o:p></p>
<p class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]-->1.<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span>1. Galala Challenge: I joined
this cycling event the first time in November 2020 and again a year later, in
October 2021. The best improvement indicator in the table below is the average
speed that increased by 10% (from 27.0 to 29.7 km/hr).</p><p class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgvyvsErrLFGWFv2Aii6Y5jEbG0ehmhW08hq1SDdxLliT2i6a5DhPoj-eAbgyPqWFIY5gitktF46cQq-LZikyViEFSb58uswCXx5aFUjC_5nxvAp-xTHo5qnKyTlabdDgvvurp-1nbiYs0qdRJNYCuN0j3It0Bu9Nwv_GaUhG7Czd9l3Zl5SWkpVJisfw" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="114" data-original-width="850" height="86" src="https://blogger.googleusercontent.com/img/a/AVvXsEgvyvsErrLFGWFv2Aii6Y5jEbG0ehmhW08hq1SDdxLliT2i6a5DhPoj-eAbgyPqWFIY5gitktF46cQq-LZikyViEFSb58uswCXx5aFUjC_5nxvAp-xTHo5qnKyTlabdDgvvurp-1nbiYs0qdRJNYCuN0j3It0Bu9Nwv_GaUhG7Czd9l3Zl5SWkpVJisfw=w640-h86" width="640" /></a></div><br /><span style="text-indent: -0.25in;">2.<span style="font-size: xx-small;"> </span></span><span style="text-indent: -0.25in;">Qarun 66 Ultra trail run:
Between February 2021 and March 2022, my average pace improved by 9-10%.</span><p></p><p class="MsoNormal"><o:p></o:p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiKtSKfkOiI1KeusmgtX0KR2g_PemW7NRADKn7nImwh5dxFKmD9DQnpXnNwhPIjDmvmbNYBZ0XeA1JqWxTZ6UD3GbEMFOav4ub9e57RAkg6L7ooaL7CYKYg9cYz7Rv5FfLHrr3fG64MIx9ScMrNCNrK324b8bh5ev7tbSADtFSHpjXOuuc6aXJLI8MNyg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="104" data-original-width="975" height="68" src="https://blogger.googleusercontent.com/img/a/AVvXsEiKtSKfkOiI1KeusmgtX0KR2g_PemW7NRADKn7nImwh5dxFKmD9DQnpXnNwhPIjDmvmbNYBZ0XeA1JqWxTZ6UD3GbEMFOav4ub9e57RAkg6L7ooaL7CYKYg9cYz7Rv5FfLHrr3fG64MIx9ScMrNCNrK324b8bh5ev7tbSADtFSHpjXOuuc6aXJLI8MNyg=w640-h68" width="640" /></a></div><p></p><p class="MsoNormal">I think these 2 data points illustrate quite convincingly
the effect of an increase in training volume in my case. As I continue to learn
how my performance reacts to changes in my training, I have a couple of
questions I’d like to find the answers for in the future:<o:p></o:p></p>
<p class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -0.25in;"><!--[if !supportLists]-->1.<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;">
</span>1. I don’t think I can
increase my volume even further. In fact, I doubt it. So, it will be
interesting to see if there is at least any benefit in consistency, i.e.
sticking with this volume for another year (… and another, … and another?). If
everything goes to plan, I will have 2-4 opportunities to measure any potential
improvement. These opportunities could be the Galala cycling challenge and
Qarun 66 Ultra trail run again, in addition to the 130 km 2-day Hathor trail
run in Sinai which I did in December 2021, and Ironman Egypt 70.3
(half-ironman) which I did in November 2021.<o:p></o:p></p>
<p class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -0.25in;"><!--[if !supportLists]-->2.<span style="font-size: 7pt; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: normal;"> </span>2. How will I perform in
shorter events? Will I be better? I don’t expect I’ll have a conclusive answer
for this question because I miss the basis for comparison. Firstly, the only
short race I joined last year was Trifactory’s Somabay Olympic distance
triathlon in April 2021. However, because of high winds, the swim and bike legs
were cut short in 2021, which will make it difficult to compare with. I’ll find
out in a few weeks. The race is on May 28<sup>th</sup>. And second, I am also
experimenting a bit with the intensity element of my training. I don’t know yet
where I’ll go with this, but I know that it has the potential to impact my performance
at least as much as volume, if not more, in shorter events. It will be too
early to see any effect in Somabay though.<o:p></o:p></p>
<span face=""Calibri",sans-serif" style="font-size: 11pt; line-height: 107%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Arial; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">I’ll keep you posted.</span>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-89339453706650750322022-05-05T19:45:00.001+02:002022-05-05T19:45:56.762+02:00تأثير حجم التدريب<p dir="rtl" style="text-align: right;"></p><div dir="rtl" style="text-align: right;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1HZj4uLeOjehzU6yOXYFLNw5mXIjqILyETHvbInG9kI2WEWfKBoJZo2QS5cK9UI-xnWmW8fuS5nwizu0hPnQBIKJi97Rix0OszIy8_cGo6vn9h7UXypcup5MWKVknQ2UopcO0gC6l2xeILi_57np9w62aKK82n_xVo7S1Q7mQBIXkOis1TB3BLrekRg/s2048/Brocken%20run.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1HZj4uLeOjehzU6yOXYFLNw5mXIjqILyETHvbInG9kI2WEWfKBoJZo2QS5cK9UI-xnWmW8fuS5nwizu0hPnQBIKJi97Rix0OszIy8_cGo6vn9h7UXypcup5MWKVknQ2UopcO0gC6l2xeILi_57np9w62aKK82n_xVo7S1Q7mQBIXkOis1TB3BLrekRg/w300-h400/Brocken%20run.jpg" width="300" /></a></div><span style="font-size: medium;"><span>هناك بعض العوامل التي يمكنك التأثير عليها لتحسين أدائك الرياضي. تشمل هذه العوامل حجم التدريب وكثافة/قوة التدريب. الحجم هو نتيجة طول/مدة التدريب من ناحية ووتيرة التدريب أي عدد التمرينات في الأسبوع من ناحية أُخرى. لسنوات عديدة، كنت أتبع نهج الحد الأدنى الذي يسمح لي بالخوض في سباقات المسافات الطويلة مثل الرجل الحديدي الكامل والأتراماراثون باغياً إكمالها فقط. في التسعة سنوات التي سبقت 2021 والتي أحصيت فيها حجم تمريني، تراوح الحجم ما بين 4.2 و 8.5 ساعة تدريب في الأسبوع (انظر أيضًا </span><a href="http://www.arab3athlete.com/2021/12/2021-ironman-703-egypt-hathor100.html" style="text-align: left;">arab3athlete.com 2021/12/31</a>). قد يعتبر هذا الحجم منخفضًا إذا كنت تقضي هذه الساعات في رياضة واحدة، فما بالك إن كان عليك تقسيمها على تخصصات الترياثلون الثلاثة. ومع أنّ ذلك كان كافيًا لإنهاء السباقات الطويلة، إلّا إنه بالتأكيد ليس كافيًا إذا كنت ترغب في أداءٍ جيد. كنت سعيدًا بأدائي ولم يكن بإمكاني استثمار المزيد من الوقت على أي حال. كنت قد شعرت بالارتياح بعد قراءة كتاب منذ سنوات عديدة عن أحد نخبة الرياضيين الألمان الذين تدربوا حتى أقل مما فعلت أنا وتفوق في المسافات الطويلة. راجع منشوراتي حول هذا الكتاب من 3 يناير 2013 و 30 ديسمبر 2019.</span></div><div dir="rtl" style="text-align: right;"><span style="font-size: medium;"><div style="text-align: right;"><br /></div><div style="text-align: right;">في عام 2021، قفزت حجم تمريناتي بشكل كبير إلى 10 ساعات من التدريب في الأسبوع، وأتى القدر الأكبر من الزيادة في النصف الثاني من العام. وما زلت مواصلٌ بهذا المعدل في عام 2022 حتى الآن. لذا، فإن السؤال الكبير هو: هل ساعدني رفع حجم تمريني؟ هل تحسنت؟</div><div style="text-align: right;"><br /></div><div style="text-align: right;">من الصعب المقارنة مع الماضي باستخدام بيانات من سباقات مختلفة. حتى عند المقارنة بين نفس السباقات في سنوات مختلفة، لا يزال هناك الكثير الذي يختلف، مثل تعديلات مسار السباق أو درجة الحرارة في ذلك اليوم وغيرهم، مما يجعل المقارنة الدقيقة أمرًا مستحيلًا. إلّا أنّ هناك حدثان كررتهما في عامين متتاليين و يكشفان الكثير:</div><div style="text-align: right;"><br /></div><div style="text-align: right;">1. تحدي الجلالة: لقد شاركت في فعالية الدراجات هذا للمرة الأولى في نوفمبر 2020 ومرة أخرى بعد عام في أكتوبر 2021. أفضل مؤشر للتحسن في الجدول الأدنى هو متوسط السرعة الذي زاد بنسبة 10٪ (من 27.0 إلى 29.7 كم في الساعة).</div><div style="text-align: right;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiDTA-vteymvnT3KwZZNAlv6oNJ_DpUnNaCih5g4RjS424i8f-jOZxFBRXyT0OCA15xYparBI7QD0xEaZixZWDggaMdyA3AThIj_GthykIqFsKHdscxQWVhxwyA9VlylvuvjvD0kxc_NaMNUD55HxV71eKnVWXvVnfO3GBgRBBbSIZQDjOu_oRrWNRFWA" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="114" data-original-width="850" height="86" src="https://blogger.googleusercontent.com/img/a/AVvXsEiDTA-vteymvnT3KwZZNAlv6oNJ_DpUnNaCih5g4RjS424i8f-jOZxFBRXyT0OCA15xYparBI7QD0xEaZixZWDggaMdyA3AThIj_GthykIqFsKHdscxQWVhxwyA9VlylvuvjvD0kxc_NaMNUD55HxV71eKnVWXvVnfO3GBgRBBbSIZQDjOu_oRrWNRFWA=w640-h86" width="640" /></a></div></div><div style="text-align: right;"><br /></div><div style="text-align: right;">2. قارون 66 ألتراماراثون: بين فبراير 2021 ومارس 2022، تحسن معدل سرعتي بنسبة 9-10٪.</div><div style="text-align: right;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiCxrlnwR8jyJ_mUuE4MFX67oEYEDEjM2L4uFxlWotC8SAh7GKeGAkNx2UT-rNa7Gzb-N9DWqouVstoSpoYi01SGlTu5KnAAv47T2jCZ7dPIkwZBKhZkmaMdxNNqSB8iYbJ6UnNkzpK1atMno5Mr53iShhT1tixb25_R8TZ6oy08hdbE3j7RUHR36F0Eg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="104" data-original-width="975" height="68" src="https://blogger.googleusercontent.com/img/a/AVvXsEiCxrlnwR8jyJ_mUuE4MFX67oEYEDEjM2L4uFxlWotC8SAh7GKeGAkNx2UT-rNa7Gzb-N9DWqouVstoSpoYi01SGlTu5KnAAv47T2jCZ7dPIkwZBKhZkmaMdxNNqSB8iYbJ6UnNkzpK1atMno5Mr53iShhT1tixb25_R8TZ6oy08hdbE3j7RUHR36F0Eg=w640-h68" width="640" /></a></div><br /></div><div style="text-align: right;">أعتقد أن نقطتي البيانات هاتين توضحان بشكل مقنع في حالتي تأثير زيادة حجم التدريب.</div><div style="text-align: right;"><br /></div><div style="text-align: right;">بينما أستمر في مراقبة ودراسة تفاعل أدائي مع التغييرات التي أُجريها في تدريبي، لدي سؤالان أرغب في العثور على إجابات عليهما في المستقبل:</div><div style="text-align: right;"><br /></div><div style="text-align: right;">1. لا أعتقد أنه يمكنني زيادة التمرين أكثر مما فعلت. لذا، سيكون من المثير للاهتمام معرفة ما إذا كان هناك على الأقل أي فائدة في المداومة على هذا المستوى، أي الالتزام والثبات لمدة عام آخر (... وآخر ، ... وآخر؟). إذا سار كل شيء كما هو مخطط له ، فستتاح لي فرصتين إلى أربع فرص لقياس أي تحسن محتمل. تحدي الجلالة لركوب الدراجات وجرية قارون 66 مرة أخرى هما أول فرصتين بالطبع، بالإضافة إلى جري حتحور في سيناء والذي تبلغ مسافته 130 كيلومتر خلال يومين والذي أكملته في ديسمبر 2021 . ثم هناك آيرونمان مصر 70.3 (نصف الحديدي) وهو ما قمت به في نوفمبر 2021.</div><div style="text-align: right;"><br /></div><div style="text-align: right;">2. ماذا عن أدائي في الفعاليات القصيرة؟ هل سيكون هناك أي تحسّن؟ لا أتوقع أن يكون لدي إجابة قاطعة عن هذا السؤال لأنني أفتقد أساس المقارنة. أولاً، كان السباق القصير الوحيد الذي انضممت إليه العام الماضي هو سباق ترايثلون أولمبي في سوماباي والذي نظّمته شركة ترايفاكتوري في أبريل 2021. إلّا أنه تم تقصير مسافتي السباحة والدراجات في عام 2021 بسبب الرياح العاتية، مما يجعل المقارنة به صعبةً. سأكتشف ذلك في غضون أسابيع قليلة. السباق يوم 27 مايو. وثم ثانيًا، فإني أقوم حالياً أيضًا بتجربة تغييرات على عامل كثافة/قوة التدريب. لا أعرف حتى الآن إلى أين ستقودني هذه التغييرات، لكن الإحتمال وراد أن تأثيرها قد يكون بنفس قدر تأثير حجم التدريب على الأقل، إن لم يكن أكثر خاصة في الأحداث القصيرة. وقد يكون من السابق للأوان أن أتوقع رؤية أي تأثير في سوماباي.</div><div style="text-align: right;"><br /></div><div style="text-align: right;">سأبقيكم على الإطّلاع.</div></span></div><div dir="rtl" style="text-align: right;"><br /></div><p></p><p style="text-align: left;"></p><p class="MsoNormal" style="margin-left: 0.25in;"><o:p></o:p></p><span style="font-size: medium;"></span><p></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-24652490668963960042021-12-31T22:42:00.000+01:002021-12-31T22:42:11.021+01:002021, Ironman 70.3 Egypt, Hathor100, ..<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">2021 was a breakthrough year with respect to the amount of
training I have done. For the first time ever, I have reached an average weekly
training volume of 10 hours. This might still be relatively low for the type of
events I usually join, especially for Ultra marathon runs, but it is an
increase of more than 17.5% versus last year and I’m not sure I will be able to
repeat this in 2022, or ever for that matter.</span></p><p class="MsoNormal" style="margin-bottom: 0in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg2M2w53b4fy5R90LwzlPKhLavQ1ha0LSYoD5-tlfrBR0FzTXru1Pe9iiKDLGLbgJdL9ks3JcEgoGj3EEYdfASb1RBeDHxt9jV5zwmolpsqsm7bh6F89A7eAId1IVKCuP4KfAV_yER4bM6-JHwhjk_k97lb8jum3YaPcTi3Oqsm1QWLgkKQ-aZBnbX5dQ=s1390" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="157" data-original-width="1390" height="95" src="https://blogger.googleusercontent.com/img/a/AVvXsEg2M2w53b4fy5R90LwzlPKhLavQ1ha0LSYoD5-tlfrBR0FzTXru1Pe9iiKDLGLbgJdL9ks3JcEgoGj3EEYdfASb1RBeDHxt9jV5zwmolpsqsm7bh6F89A7eAId1IVKCuP4KfAV_yER4bM6-JHwhjk_k97lb8jum3YaPcTi3Oqsm1QWLgkKQ-aZBnbX5dQ=w649-h95" width="649" /></a></div><p></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">Most of the training hours that I’ve added went into cycling
and resulted in an annual kilometer increase of close to 50%. This wasn’t by
choice but by necessity. I had suffered from knee pain that increased steadily
after each run until one day, I had just arrived in Germany for a few days off
from work, I went out running and had to end the run abruptly after 3 and a
half kilometers only, with so much pain that I could barely walk back home. An
MRI revealed a meniscus tear that should have required surgery. I stopped
running (and exercising) completely for 2 weeks, then I started again with
reduced volume and speed for quite a long time. I was planning to undergo
surgery, but didn’t know when to do it, especially since I had already signed
up for 3 challenges I would have really hated to forgo. I remembered that I had
a similar situation with my other knee a few years back. The pain was very
similar and the MRI as well. It took one and a half years back then before the
pain disappeared completely to the point that I wasn’t even sure anymore on which
side it had been. Based on that experience, I decided to at least delay the
surgery and see.</span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">The Covid-19 pandemic continues to have a positive impact on
the amount of training I’m able to do. For one, there is virtually no business
travel at all. The virtual connects with remote team members and colleagues all
over the world have become very efficient and our new normality that will
remain post covid. Eliminating interruptions by business trips to my training
plan meant more consistency which is crucial for performance improvements.
Secondly, the 80% work-from-home arrangement that I have been following for
about one and a half years has also helped to save commuting time and re-invest
it into training. Very often, I would finish my last virtual meeting or
conference call of the day and 10 minutes later I’d be running outside or
sitting on my bike in the basement to start a Zwift ride. While, like everyone
else, I hope that the pandemic will end soon, I sure hope also that some of the
new approaches of doing things will remain and enable us to integrate personal
interests with work appropriately.</span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">The 3 challenges I had committed myself to were Ironman 70.3
Egypt (November 2021), Hathor100 Ultra Trail run in Sinai (December 2021) and
Qarun66 Ultra Trail run (coming up in February 2022). My knee had to work for
these. I had also signed up for the Galala 140k cycling challenge (October
2021), but that was not impacted by my knee pain. Cycling somehow even helped
alleviate the pain, even after a run.</span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><u><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">Galala Challenge:</span></u></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">The Galala challenge motivated me to do several long bike rides
ranging from 100 km to 130 km in the weeks leading to the event. Given that
Ironman 70.3 Egypt was exactly 4 weeks after Galala, I took it as a nice long
training ride. As the elevation profile shows, the first 90 kilometers were
pretty smooth and easy, especially when you’re working together in a group.
Then the challenge starts with the strong incline between 90 and 120
kilometers, where you’re mostly on your own. I was indeed literally on my own
as I had suffered 2 consecutive punctures at around 87 kilometers and had to
ride and finish on my own as of that point. I was faster than last year, and it
felt easier. Higher training volume seems to have had a positive impact, though
not as much as I had hoped.</span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhmD3KoJjMoJHJTioJTcLrAvP7P25LHK69o1SH2wiTae_mhUlNwMoe6TNpAkHruaMIrnGO48rd-MtPurzsdkfv1q8m6YVctYDNZdwoxkqE0jxdo3UlpqTexjizCqd2EGB6kPO1RG6RWhldM1aZC93wf-2M1s5tIeDgTg3gxep9v-Jn-RLvPg-W9YqXYGg=s1651" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="661" data-original-width="1651" height="228" src="https://blogger.googleusercontent.com/img/a/AVvXsEhmD3KoJjMoJHJTioJTcLrAvP7P25LHK69o1SH2wiTae_mhUlNwMoe6TNpAkHruaMIrnGO48rd-MtPurzsdkfv1q8m6YVctYDNZdwoxkqE0jxdo3UlpqTexjizCqd2EGB6kPO1RG6RWhldM1aZC93wf-2M1s5tIeDgTg3gxep9v-Jn-RLvPg-W9YqXYGg=w571-h228" width="571" /></a></div><p></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><u><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">Ironman 70.3 Egypt:</span></u></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">Four weeks later, I was with my long-term support crew, my
wife, in Sahl el Hasheesh for the half-ironman event. A lot of hype and
publicity was created around that event as it was the first one organized under
the global Ironman Brand name, while past events were organized by local
“Trifactory”. While I liked the professional level of organization, I would
always prefer to support a local company over any near monopolist. I do not
understand the excitement of participants who didn’t care to join Half-ironman
events when they were organized by Trifactory, nor do I understand why
officials from the ministry of sports seemed to give this branded event
preferential treatment over locally (and also professionally) organized events.
Anyway, the event was very nice.</span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEge0L89RENse5Gghb9HozFQaziomIP4ckifSUvr2JUa89a-mg8M5K6Q8689ksZnFgVi_YfEC3L3Klf4-_vXqpClvRKh0xT-FphJadHs9i8Cm7M9NbJ4mBbSs0x_gD4K8sjXIZayoJ3le18eybLSVkqmPCKLvrfl3zked82xWFtlX7YlRVvhJXf0BaJHCg=s4032" imageanchor="1" style="background-color: transparent; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEge0L89RENse5Gghb9HozFQaziomIP4ckifSUvr2JUa89a-mg8M5K6Q8689ksZnFgVi_YfEC3L3Klf4-_vXqpClvRKh0xT-FphJadHs9i8Cm7M9NbJ4mBbSs0x_gD4K8sjXIZayoJ3le18eybLSVkqmPCKLvrfl3zked82xWFtlX7YlRVvhJXf0BaJHCg=s320" width="240" /></a></div><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;"></span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;"> I usually try to compete with and beat my
previous self, but in Triathlon, it is difficult to compare with previous
events. The courses, weather, and other conditions are usually different and
have a greater impact on results than the slight physical improvement (or the
opposite) that one hopes to see based on training. Indications come from how
one feels and from references to other participants you know from similar
previous events. Both were pointing in the right direction. I did feel
stronger, although on the first 45 kilometers or so on the bike, heading out
from Sahl el Hasheesh to Hurghada, fighting headwinds of 36 km/hr, almost
caused me to cramp. Race officials driving back and forth on motorcycles and
warning cyclists very frequently to abide by the non-drafting rules made me
worry continuously whether I was too close to the rider in front or not. I
think I never was, but I was often reluctant to overtake in an unclear
situation. I still appreciate the rigor of the officials though. Some
participants honestly need to be disciplined. I started the run strong;
stronger than I should have. It made me slow down later, but it wasn’t too bad.
The run course along the beach of the Red Sea was enjoyable and I was engaging
with volunteers and other runners. When you follow people on social media for a
while, you develop a feeling of knowing them at least if not even one of
friendship, due to your similar interests, potentially compounded by the fact
that they liked a post or comment of yours here or there. I always need to
remind myself that this is not necessarily the case. I passed by a Saudi runner,
whom I know from social media. He had slowed down for some reason, so I said:
“good Job, Ali”. Ali was written on his tri-suit. When he picked up speed again
and was going to pass me, he cheered me too. Then I asked: “You’re Ali Magboul,
right?” He confirmed. I had read that he had recently been appointed Head of
the Saudi Triathlon federation, so I congratulated him for that, wished him
success and expressed my hope to hear good news and see great activities coming
soon from their side. Then I told him to feel free to follow his own pace, and
he sped away. I finished the last 1 kilometer of the run walking, not because I
couldn’t run, but I felt I needed to soak in the enjoyable atmosphere, which I
did.</span></p><p class="MsoNormal" style="margin-bottom: 0in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhOSquZJAWcsTgVUqefUtBIauc5vHrOPV2BPA8nBAxpKmKN_-NK_0_VkDtRIfKSLtovDevv0TuBI1BGuLujyygzV1JXQoxI2LrrpNjQZzqaH9Y-IhsL-_augMwDirzACNb22OQ1g_DuuECGRoO6eeiT-ki28LLdPMrxD5cSzG1Or1VvEAtvjzFjBasN5Q=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEhOSquZJAWcsTgVUqefUtBIauc5vHrOPV2BPA8nBAxpKmKN_-NK_0_VkDtRIfKSLtovDevv0TuBI1BGuLujyygzV1JXQoxI2LrrpNjQZzqaH9Y-IhsL-_augMwDirzACNb22OQ1g_DuuECGRoO6eeiT-ki28LLdPMrxD5cSzG1Or1VvEAtvjzFjBasN5Q=s320" width="320" /></a></div><p></p><p class="MsoNormal" style="margin-bottom: 0in;"><u><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">Hathor100:</span></u></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">Just 3 weeks later, Hathor100 was on the agenda; the hardest
challenge for the year. I had joined the first 2 editions of this 2-day 100 km
desert trail run in Sinai in the last 2 years. This year, Ultraegypt offered 3
different formats: a 1-day 50k run, a 2-day 100k (50+50), and a 2-day 130k
(50+80). I signed up for 130k, because … ummm … why not? Shortly after
registering, my knee problem worsened extremely as mentioned and I was not sure
for a long time whether I would be able to join or not. Luckily, things
improved just enough to allow me to join. </span><span style="background: white; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">We left Cairo on Thursday morning by van and arrived at
Serabit El Khadem camp in Sinai early afternoon. The Bedouin tribe that owns
the place seemed to have made further slight improvements compared to the last
2 years. But, otherwise, it was still basically the same. Like last year, I had
brought my own tent with me and set it up next to the only other tent which was
Samuel’s whom I knew from last year. All others stayed in the 2 big common quarters;
one for women only and the other mixed. We were 27 participants in total; 5 were
signed up for the 50k distance, 13 for 100k, and 9 for 130k including me.</span><span style="background: white; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></p><p class="MsoNormal" style="margin-bottom: 0in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhHmnRSfOaUscHEIGAdZRjByElgvtYSJefQ0MIWIJ35lf1pgjj9lYKThhzLejldP1ELe5kbOEjX2q9CcXWfQxAYkRuyPyRKX5E9uOkKdXfzteLiE7HdLj7A3b6PIQ6QXlB2hRRBol1xt6g-DqicyHRhn7YRhkljMYKrwWKffXXog78G15na1-Ux_d4iuQ=s1280" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1280" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhHmnRSfOaUscHEIGAdZRjByElgvtYSJefQ0MIWIJ35lf1pgjj9lYKThhzLejldP1ELe5kbOEjX2q9CcXWfQxAYkRuyPyRKX5E9uOkKdXfzteLiE7HdLj7A3b6PIQ6QXlB2hRRBol1xt6g-DqicyHRhn7YRhkljMYKrwWKffXXog78G15na1-Ux_d4iuQ=s320" width="240" /></a></div><p></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">Day 1 was a common course for all of us. We started at dawn
and I ran different parts of the route with different people. At some point, I
found myself running with Ra’id. We were joined by Ben for some part, who shot
a nice video of his race (100k). I recommend to everyone contemplating to join
Hathor100 in the future to watch it for an excellent impression of what one
could expect to see and go through (</span><a href="https://www.youtube.com/watch?v=GeTdsRbeRGM&t=361s">Hathor 100 -
YouTube</a><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">). I think it was just
after CP2 (20k) when Ra’id and I caught up with Khames and ran together for a
while before he slowed down. CP3 (30k) was at the site of the temple of Hathor,
namesake of the race and one of the highlights. Heading towards it, Melissa
from Colorado joined us for a while. I would’ve got lost there, but Ra’id led
the way to the temple. There, we caught up with Omar. When Omar left CP3 I followed
him and we ran a steep section down on steps and rocks. Ra’id seemed to be
doing very well running down after he caught up and overtook us. I lost sight
of him for a while. Omar started slowing down, so I went on my own and caught
up with Ra’id again. From there on, we stayed together till the end of day 1,
arriving hand in hand at the finish line.</span><span style="background: white; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></p><p class="MsoNormal" style="margin-bottom: 0in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgiv66igJ-H-DUalnhsLmOwTSK3ug2EBDynpQCmZRTtN-qSgLyxGun8h7vl9hydZkLXhmrIaWXzMSDTx8nS32bMhRMbOcI8TMcZXlyxBwrJoAcd3ufq8v2KCSn4TeEwykE6Xjea6jMIFgg2BebAy4A46QUstXVbKOqJRrowhbTEZD-3QB-_1yLiVDPevw=s1280" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="959" data-original-width="1280" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEgiv66igJ-H-DUalnhsLmOwTSK3ug2EBDynpQCmZRTtN-qSgLyxGun8h7vl9hydZkLXhmrIaWXzMSDTx8nS32bMhRMbOcI8TMcZXlyxBwrJoAcd3ufq8v2KCSn4TeEwykE6Xjea6jMIFgg2BebAy4A46QUstXVbKOqJRrowhbTEZD-3QB-_1yLiVDPevw=s320" width="320" /></a></div><p></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">Day 2 was going to be my longest single day run distance yet.
Nominally, it was supposed to be 80k, however, the downloaded GPS route showed
76k. It ended up being 74 km on my watch; still my longest run ever. We started
with head torches in pre-dawn darkness, an hour earlier than the previous day. Ra’id
was going to do the 100k version, so I was expecting a lonely run for most of
the day. I ran with Amr from Dubai until CP1 (10k) where we had to separate as
he was doing the 100k version. Approaching CP2 (20k) I saw a runner had already
left and I barely recognized him as Nawasany. I took my time at CP2 as I felt
tension in my right calf. The physiotherapists from Physique, who have been supporting
Ultraegypt races since their inception, did a great job making me feel
refreshed. I had met Yahia from Physique on day 1 at the temple of Hathor and
learned that he’s from Syria.</span></p><p class="MsoNormal" style="margin-bottom: 0in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhMTVWdWRFHfQ19HbNV7Xo1BmFluJ_trqY-JVHnPCPiXESCOiKOHQhpBDfCyvm453RdYmCLtVEAoc0rSIr9d-vuRJtVs1I9xI22SJ5TR-QghpOgpEg7plJDSZ0YT2pI7_KPhCx6rr0C-Jin3iSi1we_vnPA6ogtfMknbqTFSY6DQJKI9usSruOOL2wKTQ=s1600" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhMTVWdWRFHfQ19HbNV7Xo1BmFluJ_trqY-JVHnPCPiXESCOiKOHQhpBDfCyvm453RdYmCLtVEAoc0rSIr9d-vuRJtVs1I9xI22SJ5TR-QghpOgpEg7plJDSZ0YT2pI7_KPhCx6rr0C-Jin3iSi1we_vnPA6ogtfMknbqTFSY6DQJKI9usSruOOL2wKTQ=s320" width="240" /></a></div><p></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">Yahia took good care of me at 3 different CPs on day
2 when a real professional deep tissue massage was badly needed. Already in previous
races, Physique had proven to be real life savers. Shortly after I departed CP2,
I started seeing Nawasany far away. I couldn’t hope to catch him, but after a
few kilometers of following the Orange dot, i.e. Nawasany in his orange color
Wadi Ibex team t-shirt, he stopped for some reason. I reached him and signaled
to continue together. It must have been around kilometer 25 when we started
running shoulder to shoulder for the next 50 km until the finish line.</span></p><p class="MsoNormal" style="margin-bottom: 0in;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhBCoLy0vsl17bba28N3NpAbimCWL-1vpa9acGUpH5Q68uMEVNyUCE8AJxfLzVf-Gl9-UGEDlDCx-om7TJKHmiZA52zs2GfTzpqcyfEhzm0BcCa2bAFoYmw7zYuR666PqyS5VWdNOrjv0K2pZ0DPrZYCKAh2utzEHN1e9jSozevqBBT0N1Lwc4B6AYyCQ=s1280" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="1280" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEhBCoLy0vsl17bba28N3NpAbimCWL-1vpa9acGUpH5Q68uMEVNyUCE8AJxfLzVf-Gl9-UGEDlDCx-om7TJKHmiZA52zs2GfTzpqcyfEhzm0BcCa2bAFoYmw7zYuR666PqyS5VWdNOrjv0K2pZ0DPrZYCKAh2utzEHN1e9jSozevqBBT0N1Lwc4B6AYyCQ=s320" width="320" /></a></div><p></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">Finding
one out of nine 130k runners with a similar pace on that day was not an obvious
expectation. Here and there, I felt I could go faster. But, then again at some
CPs, Nawasany was the one pulling. When we left CP7, sunset was getting closer
and it was clear that we would have to run for the last hour or so in the dark.
When I stopped being able to recognize the data on my watch, I decided to get
my head torch out of the backpack. A couple of minutes after I switched it on,
it went off again. It kept doing that for a few times until it stopped working
completely. It had run out of charge. It must have been on while in the backpack.
Complete darkness covered us. Without the head torch of Nawasany, I would not
have been able to continue. Light of head torches is relatively focused and the
illuminated area relatively small. I followed Nawasany as closely as I could,
often not even seeing where my feet were landing in the sandy, rocky, and steep
areas. Twisting an ankle seemed to be more likely than not, and I was mentally
getting ready for it. After a last turn to the right, we started seeing the
lights of the camp. We made it together to the finish line where we were received
by a few people including Tamer, race director, and Omar Samra, head of Ultraegypt.</span></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgJz5ulYAaancx5qTKvtrOJm76tLAfHeKMcEm9m-c8SmLtWN3wILp6xj6nAWwUDeS6SgORvJkVpbWQET3q96yovBulvN9xm78RYt9yQi4Wm2ZnNqmCFS9kKf6Q5DfpWOszrpw7kLAxkbn9dSHjUiZqktLrazMudo9Lf4o_aYWrUUPh0Wwe-GfJ8vu0xuQ=s1280" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1280" data-original-width="622" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgJz5ulYAaancx5qTKvtrOJm76tLAfHeKMcEm9m-c8SmLtWN3wILp6xj6nAWwUDeS6SgORvJkVpbWQET3q96yovBulvN9xm78RYt9yQi4Wm2ZnNqmCFS9kKf6Q5DfpWOszrpw7kLAxkbn9dSHjUiZqktLrazMudo9Lf4o_aYWrUUPh0Wwe-GfJ8vu0xuQ=w195-h400" width="195" /></a></div><p></p><p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">What an experience! When Ultra runners are asked about the
reason they run extreme distances, they often reply with explanations related
to discovering their physical or mental limits. Honestly, I haven’t yet discovered
my reason. But, on that day, I know I got pretty close to discovering my
limits.</span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background: white; color: black; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%; mso-color-alt: windowtext;">I will leave my thoughts about plans for 2022 for a future
post. Do you have any recommendations? Also, let me know if you have any
questions or would like to join some of the events.</span><span style="background: white; font-family: "Arial",sans-serif; font-size: 10.0pt; line-height: 115%;"><o:p></o:p></span></p>
<p class="MsoNormal" style="margin-bottom: 0in;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt;">Happy New Year, everyone!</span></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-3218789738393631462021-04-03T09:40:00.000+02:002021-04-03T09:40:53.039+02:00Run for a cause<p>Recently, Procter and Gamble, the company I've been working for for more than 32 years, organized a run-for-a-cause event, where the kilometers that were run on March 13th were turned into dollars donated to the "Save the Children" foundation for the purpose of keeping girls at school. Access to in-school toilets and wash facilities is a serious issue in rural schools leading to many girls dropping out of school when they get the menstrual period. With the funds from P&G, "Save the Children" will build sanitation facilities in some schools to help curb this challenge that children face.</p><p>In the build-up to March 13th, run results were posted and stories were shared by many employees. When I shared about my 66k running event, Qarun66, I was encouraged to share my journey with running. This is the brief story I shared:</p><p class="paragraph-144" style="background-color: white; box-sizing: inherit; color: #101010; font-family: "Segoe UI", "Segoe UI Web (West European)", "Segoe UI", -apple-system, BlinkMacSystemFont, Roboto, "Helvetica Neue", sans-serif; font-size: 16px; line-height: inherit; margin: 0px; white-space: pre-wrap;"><span class="text-191" style="box-sizing: inherit; display: inline; font-weight: 700;"><span class="text-238" style="box-sizing: inherit; display: inline; font-style: italic;">My running journey:</span></span></p><p class="paragraph-144" style="background-color: white; box-sizing: inherit; color: #101010; font-family: "Segoe UI", "Segoe UI Web (West European)", "Segoe UI", -apple-system, BlinkMacSystemFont, Roboto, "Helvetica Neue", sans-serif; font-size: 16px; line-height: inherit; margin: 0px; white-space: pre-wrap;"><span class="text-238" style="box-sizing: inherit; display: inline; font-style: italic;">"The start of my life as a runner was a bit unconventional. 22 years ago, I started having severe pain in my back that Doctors were not able to find the root cause for. The pain was infrequent for the first couple of years and became permanent later. It was there day and night. One night, I could not bear it anymore and, out of despair, went out and ran. I didn’t get far. I was a smoker at that time and had not been exercising for a while. I stopped after a few hundred meters only, trying to catch my breath. However, for my big surprise, I noticed that the pain was gone for that night. I started getting out for a run every time I had pain and it became a hobby that I did irrespectively. I started joining races, 10k then a half-marathon, then I added swimming and cycling, finished a full marathon, did short triathlons, longer ones, Half-Ironman, a full Ironman, and a few Ultra Trail runs. As you can imagine, this was a very brief summary of more than a decade of progress.</span></p><p class="paragraph-144" style="background-color: white; box-sizing: inherit; color: #101010; font-family: "Segoe UI", "Segoe UI Web (West European)", "Segoe UI", -apple-system, BlinkMacSystemFont, Roboto, "Helvetica Neue", sans-serif; font-size: 16px; line-height: inherit; margin: 0px; white-space: pre-wrap;"><span class="text-238" style="box-sizing: inherit; display: inline; font-style: italic;">Now, at the age of 58, I continue to enjoy long endurance challenges like my last Ironman less than 2 years ago and a 66k desert run less than a month ago. I am very economical in my training as I survive with an average of just about 8 hours of training a week, which is extremely low for such kind of distances.</span></p><p class="paragraph-144" style="background-color: white; box-sizing: inherit; color: #101010; font-family: "Segoe UI", "Segoe UI Web (West European)", "Segoe UI", -apple-system, BlinkMacSystemFont, Roboto, "Helvetica Neue", sans-serif; font-size: 16px; line-height: inherit; margin: 0px; white-space: pre-wrap;"> </p><p class="paragraph-144" style="background-color: white; box-sizing: inherit; color: #101010; font-family: "Segoe UI", "Segoe UI Web (West European)", "Segoe UI", -apple-system, BlinkMacSystemFont, Roboto, "Helvetica Neue", sans-serif; font-size: 16px; line-height: inherit; margin: 0px; white-space: pre-wrap;"><span class="text-238" style="box-sizing: inherit; display: inline; font-style: italic;">My advice:</span></p><p class="paragraph-144" style="background-color: white; box-sizing: inherit; color: #101010; font-family: "Segoe UI", "Segoe UI Web (West European)", "Segoe UI", -apple-system, BlinkMacSystemFont, Roboto, "Helvetica Neue", sans-serif; font-size: 16px; line-height: inherit; margin: 0px; white-space: pre-wrap;"><span class="text-238" style="box-sizing: inherit; display: inline; font-style: italic;">Find a way to keep yourself committed to exercise. Otherwise, it is easy to find an excuse to skip. I do that in 2 ways: 1. Run with a partner or join a group. You are less likely to say to others: “I don’t feel like running today” than saying that to yourself, and 2. Sign up for a race that you are not able to complete without training, and tell everybody that you signed up. They’ll hold you accountable by asking how your preparations are going 😊</span></p><p class="paragraph-144" style="background-color: white; box-sizing: inherit; color: #101010; font-family: "Segoe UI", "Segoe UI Web (West European)", "Segoe UI", -apple-system, BlinkMacSystemFont, Roboto, "Helvetica Neue", sans-serif; font-size: 16px; line-height: inherit; margin: 0px; white-space: pre-wrap;"> </p><p class="paragraph-144" style="background-color: white; box-sizing: inherit; color: #101010; font-family: "Segoe UI", "Segoe UI Web (West European)", "Segoe UI", -apple-system, BlinkMacSystemFont, Roboto, "Helvetica Neue", sans-serif; font-size: 16px; line-height: inherit; margin: 0px; white-space: pre-wrap;"><span class="text-238" style="box-sizing: inherit; display: inline; font-style: italic;">Lastly:</span></p><p class="paragraph-144" style="background-color: white; box-sizing: inherit; color: #101010; font-family: "Segoe UI", "Segoe UI Web (West European)", "Segoe UI", -apple-system, BlinkMacSystemFont, Roboto, "Helvetica Neue", sans-serif; font-size: 16px; line-height: inherit; margin: 0px; white-space: pre-wrap;"><span class="text-238" style="box-sizing: inherit; display: inline; font-style: italic;">Doctors found the root cause for my back pain and a surgery made it disappear completely, 11 years after it had begun. The only thing that remained from that bad experience is my running habit."</span></p><p class="paragraph-144" style="background-color: white; box-sizing: inherit; color: #101010; font-family: "Segoe UI", "Segoe UI Web (West European)", "Segoe UI", -apple-system, BlinkMacSystemFont, Roboto, "Helvetica Neue", sans-serif; font-size: 16px; line-height: inherit; margin: 0px; white-space: pre-wrap;"><span class="text-238" style="box-sizing: inherit; display: inline; font-style: italic;"><br /></span></p><p class="paragraph-144" style="background-color: white; box-sizing: inherit; color: #101010; font-family: "Segoe UI", "Segoe UI Web (West European)", "Segoe UI", -apple-system, BlinkMacSystemFont, Roboto, "Helvetica Neue", sans-serif; font-size: 16px; line-height: inherit; margin: 0px; white-space: pre-wrap;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-KSzLVMc_Geg/YGgalLuGgVI/AAAAAAAABXI/oklO187vsJEsSAdPhluExC4ZTqa5_CxRQCLcBGAsYHQ/s1404/Run%2Bfor%2Bcause%2Bstory.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1404" data-original-width="992" height="400" src="https://1.bp.blogspot.com/-KSzLVMc_Geg/YGgalLuGgVI/AAAAAAAABXI/oklO187vsJEsSAdPhluExC4ZTqa5_CxRQCLcBGAsYHQ/w283-h400/Run%2Bfor%2Bcause%2Bstory.jpg" width="283" /></a></div><br /><span class="text-238" style="box-sizing: inherit; display: inline; font-style: italic;"><br /></span><p></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-82848785169011779552021-03-20T08:02:00.001+01:002021-03-20T08:02:26.895+01:00 Qarun66 - قارون٦٦<p dir="rtl" style="text-align: right;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-t--DbeWKknU/YFWZWRccLfI/AAAAAAAABVs/7f53YLzICr0_ObOfdgpxr6Hm6QF6K7VZwCLcBGAsYHQ/s2048/IMG_6242.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://1.bp.blogspot.com/-t--DbeWKknU/YFWZWRccLfI/AAAAAAAABVs/7f53YLzICr0_ObOfdgpxr6Hm6QF6K7VZwCLcBGAsYHQ/s320/IMG_6242.JPG" /></a></div><p></p><p dir="rtl" style="text-align: right;"><span style="font-size: large;"><span lang="AR-SA">أحد</span><span lang="AR-SA"> </span><span lang="AR-SA">التحديات</span><span lang="AR-SA"> </span><span lang="AR-SA">التي</span><span lang="AR-SA"> </span><span lang="AR-SA">أود</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">أكملها
يوماً</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">هي
جري</span><span lang="AR-SA"> </span><span lang="AR-SA">١٠٠</span><span lang="AR-SA"> </span><span lang="AR-SA">كم</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">يوم</span><span lang="AR-SA"> </span><span lang="AR-SA">واحد</span><span lang="AR-SA">. </span><span lang="AR-SA">أطول</span><span lang="AR-SA"> </span><span lang="AR-SA">جرية</span><span lang="AR-SA"> </span><span lang="AR-SA">كنت</span><span lang="AR-SA"> </span><span lang="AR-SA">قد</span><span lang="AR-SA"> </span><span lang="AR-SA">أكملتها</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">الشهر</span><span lang="AR-SA"> </span><span lang="AR-SA">الماضي</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">طولها</span><span lang="AR-SA"> </span><span lang="AR-SA">٦٥</span><span lang="AR-SA"> </span><span lang="AR-SA">كم</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">جبال</span><span lang="AR-SA"> </span><span lang="AR-SA">وغابات</span><span lang="AR-SA"> </span><span lang="AR-SA">ألمانيا</span><span lang="AR-SA"> </span><span lang="AR-SA">ولكنها</span><span lang="AR-SA"> </span><span lang="AR-SA">كانت</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">عام</span><span lang="AR-SA"> </span><span lang="AR-SA">٢٠١٥</span><span lang="AR-SA">. </span><span lang="AR-SA">منذ</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">الوقت</span><span lang="AR-SA"> </span><span lang="AR-SA">شاركت</span><span lang="AR-SA"> </span><span lang="AR-SA">مرتين</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">حتحور</span><span lang="AR-SA"> </span><span lang="AR-SA">١٠٠</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">سيناء</span><span lang="AR-SA"> </span><span lang="AR-SA">فكانت</span><span lang="AR-SA"> </span><span lang="AR-SA">أطول</span><span lang="AR-SA"> </span><span lang="AR-SA">مسافة</span><span lang="AR-SA"> </span><span lang="AR-SA">٦٠</span><span lang="AR-SA"> </span><span lang="AR-SA">كم،</span><span lang="AR-SA"> </span><span lang="AR-SA">بيد</span><span lang="AR-SA"> </span><span lang="AR-SA">أنها</span><span lang="AR-SA"> </span><span lang="AR-SA">كانت</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">اليوم</span><span lang="AR-SA"> </span><span lang="AR-SA">الثاني</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">جري</span><span lang="AR-SA"> </span><span lang="AR-SA">٤٠</span><span lang="AR-SA"> </span><span lang="AR-SA">كم</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">اليوم</span><span lang="AR-SA"> </span><span lang="AR-SA">السابق</span><span lang="AR-SA">. </span><span lang="AR-SA">ويصعب</span><span lang="AR-SA"> </span><span lang="AR-SA">مقارنة</span><span lang="AR-SA"> </span><span lang="AR-SA">هذه</span><span lang="AR-SA"> </span><span lang="AR-SA">الأحداث</span><span lang="AR-SA"> </span><span lang="AR-SA">ببعضها</span><span lang="AR-SA"> </span><span lang="AR-SA">فكل</span><span lang="AR-SA"> </span><span lang="AR-SA">منها</span><span lang="AR-SA"> </span><span lang="AR-SA">يكون</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">طبيعة</span><span lang="AR-SA"> </span><span lang="AR-SA">أخرى</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">أرض</span><span lang="AR-SA"> </span><span lang="AR-SA">أو</span><span lang="AR-SA"> </span><span lang="AR-SA">رمال</span><span lang="AR-SA"> </span><span lang="AR-SA">مختلفة</span><span lang="AR-SA"> </span><span lang="AR-SA">وبنسبة</span><span lang="AR-SA"> </span><span lang="AR-SA">مرتفعات</span><span lang="AR-SA"> </span><span lang="AR-SA">ومنخفضات</span><span lang="AR-SA"> </span><span lang="AR-SA">أخرى</span><span lang="AR-SA">.</span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">لم</span><span lang="AR-SA"> </span><span lang="AR-SA">أتردد</span><span lang="AR-SA"> </span><span lang="AR-SA">لحظة</span><span lang="AR-SA"> </span><span lang="AR-SA">عندما</span><span lang="AR-SA"> </span><span lang="AR-SA">علمت</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">ألترا</span><span lang="AR-SA"> </span><span lang="AR-SA">إيجبت،</span><span lang="AR-SA"> </span><span lang="AR-SA">وهم</span><span lang="AR-SA"> </span><span lang="AR-SA">منظمي</span><span lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span lang="AR-SA"> </span><span lang="AR-SA">حتحور</span><span lang="AR-SA"> </span><span lang="AR-SA">١٠٠،</span><span lang="AR-SA"> </span><span lang="AR-SA">سينظمون</span><span lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span lang="AR-SA"> </span><span lang="AR-SA">جري</span><span lang="AR-SA"> </span><span lang="AR-SA">صحراوي</span><span lang="AR-SA"> </span><span lang="AR-SA">مسافته</span><span lang="AR-SA"> </span><span lang="AR-SA">٦٦</span><span lang="AR-SA"> </span><span lang="AR-SA">كم</span><span lang="AR-SA"> </span><span lang="AR-SA">أطلقوا</span><span lang="AR-SA"> </span><span lang="AR-SA">عليه</span><span lang="AR-SA"> </span><span lang="AR-SA">إسم</span><span lang="AR-SA"> </span><span lang="AR-SA">قارون</span><span lang="AR-SA"> </span><span lang="AR-SA">٦٦</span><span lang="AR-SA"> </span><span lang="AR-SA">فسجلت</span><span lang="AR-SA"> </span><span lang="AR-SA">نفسي</span><span lang="AR-SA"> </span><span lang="AR-SA">للسباق</span><span lang="AR-SA">.</span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">الإسم</span><span lang="AR-SA"> </span><span lang="AR-SA">أتى</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">موقع</span><span lang="AR-SA"> </span><span lang="AR-SA">الحدث</span><span lang="AR-SA"> </span><span lang="AR-SA">وهو</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">صحراء</span><span lang="AR-SA"> </span><span lang="AR-SA">محمية</span><span lang="AR-SA"> </span><span lang="AR-SA">بحيرة</span><span lang="AR-SA"> </span><span lang="AR-SA">قارون</span><span lang="AR-SA"> </span><span lang="AR-SA">شمال</span><span lang="AR-SA"> </span><span lang="AR-SA">الفيوم</span><span lang="AR-SA"> (</span><span lang="AR-SA">مصر</span><span lang="AR-SA">). </span><span lang="AR-SA">كما</span><span lang="AR-SA"> </span><span lang="AR-SA">أُعلِن</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">هناك</span><span lang="AR-SA"> </span><span lang="AR-SA">مسافة</span><span lang="AR-SA"> </span><span lang="AR-SA">أخرى</span><span lang="AR-SA"> </span><span lang="AR-SA">لمن</span><span lang="AR-SA"> </span><span lang="AR-SA">يود</span><span lang="AR-SA"> </span><span lang="AR-SA">وهي</span><span lang="AR-SA"> </span><span lang="AR-SA">٤٤</span><span lang="AR-SA"> </span><span lang="AR-SA">كم</span><span lang="AR-SA"> (</span><span lang="AR-SA">قارون</span><span lang="AR-SA"> </span><span lang="AR-SA">٤٤</span><span lang="AR-SA">).</span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Q_s-aKrra_o/YFWac6tDNYI/AAAAAAAABWQ/OlP5kqGJ_ZIvGeOfkrBMXQSzQIlJOF6egCLcBGAsYHQ/s2048/IMG_6220.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1536" data-original-width="2048" src="https://1.bp.blogspot.com/-Q_s-aKrra_o/YFWac6tDNYI/AAAAAAAABWQ/OlP5kqGJ_ZIvGeOfkrBMXQSzQIlJOF6egCLcBGAsYHQ/s320/IMG_6220.JPG" width="320" /></a></div><p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA"> </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">وصلت</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">المخيم يوم الخميس الموافق ٢٥ من
فبراير ٢٠٢١</span><span lang="AR-SA"> </span><span lang="AR-SA">قبل</span><span lang="AR-SA">
</span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">بيومٍ،</span><span lang="AR-SA"> </span><span lang="AR-SA">ومكانه لا</span><span lang="AR-SA"> </span><span lang="AR-SA">يبعد</span><span lang="AR-SA"> </span><span lang="AR-SA">عن</span><span lang="AR-SA">
</span><span lang="AR-SA">منزلي</span><span lang="AR-SA"> </span><span lang="AR-SA">أكثر</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">ساعة</span><span lang="AR-SA"> </span><span lang="AR-SA">ونصف</span><span lang="AR-SA"> </span><span lang="AR-SA">بالسيارة</span><span lang="AR-SA">. </span><span lang="AR-SA">كانت</span><span lang="AR-SA"> </span><span lang="AR-SA">هناك</span><span lang="AR-SA"> </span><span lang="AR-SA">خيمة</span><span lang="AR-SA"> </span><span lang="AR-SA">كبيرة</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">الوسط</span><span lang="AR-SA"> </span><span lang="AR-SA">وهي</span><span lang="AR-SA"> </span><span lang="AR-SA">مكان</span><span lang="AR-SA"> </span><span lang="AR-SA">التجمع</span><span lang="AR-SA"> </span><span lang="AR-SA">والوجبات</span><span lang="AR-SA"> </span><span lang="AR-SA">الجماعية</span><span lang="AR-SA">. </span><span lang="AR-SA">ثم</span><span lang="AR-SA"> </span><span lang="AR-SA">كانت</span><span lang="AR-SA"> </span><span lang="AR-SA">هناك</span><span lang="AR-SA"> </span><span lang="AR-SA">خيم</span><span lang="AR-SA"> </span><span lang="AR-SA">بيضاء</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">اليمين،</span><span lang="AR-SA"> </span><span lang="AR-SA">مخصصة</span><span lang="AR-SA"> </span><span lang="AR-SA">للمتسابقين</span><span lang="AR-SA"> </span><span lang="AR-SA">تسع</span><span lang="AR-SA"> </span><span lang="AR-SA">كل</span><span lang="AR-SA">
</span><span lang="AR-SA">منها</span><span lang="AR-SA"> </span><span lang="AR-SA">شخصين</span><span lang="AR-SA">. </span><span lang="AR-SA">أما</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">اليسار</span><span lang="AR-SA"> </span><span lang="AR-SA">فوجدت</span><span lang="AR-SA"> </span><span lang="AR-SA">خيماً</span><span lang="AR-SA"> </span><span lang="AR-SA">صغيرة</span><span lang="AR-SA"> </span><span lang="AR-SA">منصوبة</span><span lang="AR-SA"> </span><span lang="AR-SA">ورأيت</span><span lang="AR-SA"> </span><span lang="AR-SA">أحد</span><span lang="AR-SA"> </span><span lang="AR-SA">الأشخاص</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">بدى</span><span lang="AR-SA"> </span><span lang="AR-SA">عليه</span><span lang="AR-SA"> </span><span lang="AR-SA">أنه</span><span lang="AR-SA"> </span><span lang="AR-SA">متسابقٌ</span><span lang="AR-SA"> </span><span lang="AR-SA">أجنبي</span><span lang="AR-SA"> </span><span lang="AR-SA">ينصب</span><span lang="AR-SA"> </span><span lang="AR-SA">خيمته</span><span lang="AR-SA"> </span><span lang="AR-SA">هناك</span><span lang="AR-SA">. </span><span lang="AR-SA">كنت</span><span lang="AR-SA"> </span><span lang="AR-SA">قد</span><span lang="AR-SA"> </span><span lang="AR-SA">أحضرت</span><span lang="AR-SA"> </span><span lang="AR-SA">خيمتي</span><span lang="AR-SA"> </span><span lang="AR-SA">معي</span><span lang="AR-SA"> </span><span lang="AR-SA">لأنني</span><span lang="AR-SA"> </span><span lang="AR-SA">أفضل</span><span lang="AR-SA"> </span><span lang="AR-SA">النوم</span><span lang="AR-SA"> </span><span lang="AR-SA">بمفردي</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">خيمة</span><span lang="AR-SA"> </span><span lang="AR-SA">كي</span><span lang="AR-SA"> </span><span lang="AR-SA">لا</span><span lang="AR-SA"> </span><span lang="AR-SA">أزعج</span><span lang="AR-SA"> </span><span lang="AR-SA">أحداً</span><span lang="AR-SA"> </span><span lang="AR-SA">لا</span><span lang="AR-SA"> </span><span lang="AR-SA">بشخيري</span><span lang="AR-SA"> </span><span lang="AR-SA">أو</span><span lang="AR-SA"> </span><span lang="AR-SA">بخروجي</span><span lang="AR-SA"> </span><span lang="AR-SA">لقضاء</span><span lang="AR-SA"> </span><span lang="AR-SA">الحاجة</span><span lang="AR-SA"> </span><span lang="AR-SA">بالليل</span><span lang="AR-SA"> </span><span lang="AR-SA">ان</span><span lang="AR-SA"> </span><span lang="AR-SA">احتجت،</span><span lang="AR-SA"> </span><span lang="AR-SA">والعكس</span><span lang="AR-SA"> </span><span lang="AR-SA">صحيح</span><span lang="AR-SA"> </span><span lang="AR-SA">أيضاً</span><span lang="AR-SA"> </span><span lang="AR-SA">بالطبع</span><span lang="AR-SA">. </span><span lang="AR-SA">سألت</span><span lang="AR-SA"> </span><span lang="AR-SA">الأجنبي</span><span lang="AR-SA"> </span><span lang="AR-SA">إن</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">هناك</span><span lang="AR-SA"> </span><span lang="AR-SA">أي</span><span lang="AR-SA"> </span><span lang="AR-SA">نظام</span><span lang="AR-SA"> </span><span lang="AR-SA">لموقع</span><span lang="AR-SA"> </span><span lang="AR-SA">الخيم</span><span lang="AR-SA"> </span><span lang="AR-SA">فقال</span><span lang="AR-SA"> </span><span lang="AR-SA">أنه</span><span lang="AR-SA"> </span><span lang="AR-SA">لا</span><span lang="AR-SA"> </span><span lang="AR-SA">يعلم</span><span lang="AR-SA"> </span><span lang="AR-SA">ولكنه</span><span lang="AR-SA"> </span><span lang="AR-SA">سأل</span><span lang="AR-SA"> </span><span lang="AR-SA">وقيل</span><span lang="AR-SA"> </span><span lang="AR-SA">له</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">يختار</span><span lang="AR-SA"> </span><span lang="AR-SA">أي</span><span lang="AR-SA"> </span><span lang="AR-SA">مكان</span><span lang="AR-SA"> </span><span lang="AR-SA">يناسبه</span><span lang="AR-SA">. </span><span lang="AR-SA">رأيت</span><span lang="AR-SA"> </span><span lang="AR-SA">فجوة</span><span lang="AR-SA"> </span><span lang="AR-SA">بين</span><span lang="AR-SA"> </span><span lang="AR-SA">خيمتين</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">الوسط</span><span lang="AR-SA"> </span><span lang="AR-SA">فقررت</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">أحشر</span><span lang="AR-SA"> </span><span lang="AR-SA">نفسي</span><span lang="AR-SA"> </span><span lang="AR-SA">بينهما</span><span lang="AR-SA">.</span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">انتهائي</span><span lang="AR-SA"> </span><span lang="AR-SA">ذهبت</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">الخيمة</span><span lang="AR-SA"> </span><span lang="AR-SA">الجماعية</span><span lang="AR-SA"> </span><span lang="AR-SA">فحييت</span><span lang="AR-SA"> </span><span lang="AR-SA">بعض</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">كنت</span><span lang="AR-SA"> </span><span lang="AR-SA">أعرفهم</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">السباقات</span><span lang="AR-SA"> </span><span lang="AR-SA">الأخرى</span><span lang="AR-SA"> </span><span lang="AR-SA">ثم</span><span lang="AR-SA"> </span><span lang="AR-SA">رأيت</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">الأجنبي</span><span lang="AR-SA"> </span><span lang="AR-SA">وعرفت</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">إسمه</span><span lang="AR-SA"> </span><span lang="AR-SA">جين</span><span lang="AR-SA"> </span><span lang="AR-SA">وأنه</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">الجزء</span><span lang="AR-SA"> </span><span lang="AR-SA">الألماني</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">سويسرا</span><span lang="AR-SA"> </span><span lang="AR-SA">فتكلمنا</span><span lang="AR-SA"> </span><span lang="AR-SA">بالألماني</span><span lang="AR-SA"> </span><span lang="AR-SA">أغلب</span><span lang="AR-SA"> </span><span lang="AR-SA">الوقت</span><span lang="AR-SA"> </span><span lang="AR-SA">وعلمت</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">أباه</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">ماليزيا</span><span lang="AR-SA"> </span><span lang="AR-SA">وأمه</span><span lang="AR-SA"> </span><span lang="AR-SA">سويسرية</span><span lang="AR-SA"> </span><span lang="AR-SA">وأنه</span><span lang="AR-SA"> </span><span lang="AR-SA">يعمل</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">شركة</span><span lang="AR-SA"> </span><span lang="AR-SA">ماكينات</span><span lang="AR-SA"> </span><span lang="AR-SA">أغذية</span><span lang="AR-SA"> </span><span lang="AR-SA">وأنه</span><span lang="AR-SA"> </span><span lang="AR-SA">أتى</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">مصر</span><span lang="AR-SA"> </span><span lang="AR-SA">قبل</span><span lang="AR-SA"> </span><span lang="AR-SA">نصف</span><span lang="AR-SA"> </span><span lang="AR-SA">سنة</span><span lang="AR-SA"> </span><span lang="AR-SA">مبعوثاً</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">شركته</span><span lang="AR-SA"> </span><span lang="AR-SA">لتشغيل</span><span lang="AR-SA"> </span><span lang="AR-SA">الماكينات</span><span lang="AR-SA"> </span><span lang="AR-SA">عند</span><span lang="AR-SA"> </span><span lang="AR-SA">الشركة</span><span lang="AR-SA"> </span><span lang="AR-SA">المشترية</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">مدينة</span><span lang="AR-SA"> </span><span lang="AR-SA">السادات</span><span lang="AR-SA">. </span><span lang="AR-SA">تناولنا</span><span lang="AR-SA"> </span><span lang="AR-SA">العشاء</span><span lang="AR-SA"> </span><span lang="AR-SA">وأحتطت</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">تناول</span><span lang="AR-SA"> </span><span lang="AR-SA">أي</span><span lang="AR-SA"> </span><span lang="AR-SA">شئ</span><span lang="AR-SA"> </span><span lang="AR-SA">غير</span><span lang="AR-SA"> </span><span lang="AR-SA">مطبوخ</span><span lang="AR-SA"> </span><span lang="AR-SA">كالسلطة</span><span lang="AR-SA"> </span><span lang="AR-SA">أو</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">هو</span><span lang="AR-SA"> </span><span lang="AR-SA">صعب</span><span lang="AR-SA"> </span><span lang="AR-SA">الهضم</span><span lang="AR-SA"> </span><span lang="AR-SA">كاللحمة،</span><span lang="AR-SA"> </span><span lang="AR-SA">ولم</span><span lang="AR-SA"> </span><span lang="AR-SA">تكن</span><span lang="AR-SA"> </span><span lang="AR-SA">موجودة</span><span lang="AR-SA"> </span><span lang="AR-SA">أصلاً</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">المساء</span><span lang="AR-SA">. </span><span lang="AR-SA">وسبب</span><span lang="AR-SA"> </span><span lang="AR-SA">احتياطي</span><span lang="AR-SA"> </span><span lang="AR-SA">هذا</span><span lang="AR-SA"> </span><span lang="AR-SA">هو</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">حصل</span><span lang="AR-SA"> </span><span lang="AR-SA">لي</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">الماضي</span><span lang="AR-SA"> </span><span lang="AR-SA">حيث</span><span lang="AR-SA"> </span><span lang="AR-SA">اضطررت</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">التوقف</span><span lang="AR-SA"> </span><span lang="AR-SA">دون</span><span lang="AR-SA"> </span><span lang="AR-SA">إكمال</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">بسبب</span><span lang="AR-SA"> </span><span lang="AR-SA">شيء</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">أكلته</span><span lang="AR-SA"> </span><span lang="AR-SA">ولم</span><span lang="AR-SA"> </span><span lang="AR-SA">أحتمله</span><span lang="AR-SA">. </span><span lang="AR-SA">تكلمت</span><span lang="AR-SA"> </span><span lang="AR-SA">مع</span><span lang="AR-SA"> </span><span lang="AR-SA">نينا</span><span lang="AR-SA"> </span><span lang="AR-SA">التي</span><span lang="AR-SA"> </span><span lang="AR-SA">فازت</span><span lang="AR-SA"> </span><span lang="AR-SA">بذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">وقلت</span><span lang="AR-SA"> </span><span lang="AR-SA">لها</span><span lang="AR-SA"> </span><span lang="AR-SA">مازحاً</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">خطتي</span><span lang="AR-SA"> </span><span lang="AR-SA">لليوم</span><span lang="AR-SA"> </span><span lang="AR-SA">القادم</span><span lang="AR-SA"> </span><span lang="AR-SA">هي</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">أبقى</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">أعقابها</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">النهاية</span><span lang="AR-SA">. </span><span lang="AR-SA">لم</span><span lang="AR-SA"> </span><span lang="AR-SA">أذهب</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">خيمتي</span><span lang="AR-SA"> </span><span lang="AR-SA">متأخراً</span><span lang="AR-SA"> </span><span lang="AR-SA">تلك</span><span lang="AR-SA"> </span><span lang="AR-SA">الليلة</span><span lang="AR-SA"> </span><span lang="AR-SA">لكنني</span><span lang="AR-SA"> </span><span lang="AR-SA">لم</span><span lang="AR-SA"> </span><span lang="AR-SA">أستطع</span><span lang="AR-SA"> </span><span lang="AR-SA">النوم</span><span lang="AR-SA"> </span><span lang="AR-SA">كثيراً</span><span lang="AR-SA">.</span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">صحيت</span><span lang="AR-SA"> </span><span lang="AR-SA">الساعة</span><span lang="AR-SA"> </span><span lang="AR-SA">الخامسة</span><span lang="AR-SA"> </span><span lang="AR-SA">صباح</span><span lang="AR-SA"> </span><span lang="AR-SA">يوم</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق،</span><span lang="AR-SA"> </span><span lang="AR-SA">أي</span><span lang="AR-SA"> </span><span lang="AR-SA">قبل</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">يبدأ</span><span lang="AR-SA"> </span><span lang="AR-SA">بساعة</span><span lang="AR-SA">. </span><span lang="AR-SA">كنت</span><span lang="AR-SA"> </span><span lang="AR-SA">قد</span><span lang="AR-SA"> </span><span lang="AR-SA">أعددت</span><span lang="AR-SA"> </span><span lang="AR-SA">كل</span><span lang="AR-SA"> </span><span lang="AR-SA">شيء</span><span lang="AR-SA"> </span><span lang="AR-SA">أحتاجه</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">أكل</span><span lang="AR-SA"> </span><span lang="AR-SA">وشرب</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">شنطة</span><span lang="AR-SA"> </span><span lang="AR-SA">الظهر</span><span lang="AR-SA">. </span><span lang="AR-SA">تعودت</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">أحمل</span><span lang="AR-SA"> </span><span lang="AR-SA">معي</span><span lang="AR-SA"> </span><span lang="AR-SA">كمية</span><span lang="AR-SA"> </span><span lang="AR-SA">كافية</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">شوكولاتة</span><span lang="AR-SA"> </span><span lang="AR-SA">سنيكرز</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">الجريات</span><span lang="AR-SA"> </span><span lang="AR-SA">الطويلة</span><span lang="AR-SA"> </span><span lang="AR-SA">فأشعر</span><span lang="AR-SA"> </span><span lang="AR-SA">أنها</span><span lang="AR-SA"> </span><span lang="AR-SA">لا</span><span lang="AR-SA"> </span><span lang="AR-SA">تزود</span><span lang="AR-SA"> </span><span lang="AR-SA">جسدي</span><span lang="AR-SA"> </span><span lang="AR-SA">بالنسب</span><span lang="AR-SA"> </span><span lang="AR-SA">الصحيحة</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">السكر</span><span lang="AR-SA"> </span><span lang="AR-SA">والبروتين</span><span lang="AR-SA"> </span><span lang="AR-SA">فحسب</span><span lang="AR-SA"> </span><span lang="AR-SA">بل</span><span lang="AR-SA">
</span><span lang="AR-SA">إنها</span><span lang="AR-SA"> </span><span lang="AR-SA">شيء</span><span lang="AR-SA"> </span><span lang="AR-SA">أتطلع</span><span lang="AR-SA"> </span><span lang="AR-SA">له</span><span lang="AR-SA"> </span><span lang="AR-SA">خلال</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">عندما</span><span lang="AR-SA"> </span><span lang="AR-SA">يحين</span><span lang="AR-SA"> </span><span lang="AR-SA">الوقت</span><span lang="AR-SA"> </span><span lang="AR-SA">لملئ</span><span lang="AR-SA"> </span><span lang="AR-SA">جسمي</span><span lang="AR-SA"> </span><span lang="AR-SA">بسعرات</span><span lang="AR-SA"> </span><span lang="AR-SA">حرارية</span><span lang="AR-SA"> </span><span lang="AR-SA">فتحييني</span><span lang="AR-SA"> </span><span lang="AR-SA">نفسياً</span><span lang="AR-SA"> </span><span lang="AR-SA">أيضاً</span><span lang="AR-SA">. </span><span lang="AR-SA">وبالطبع</span><span lang="AR-SA"> </span><span lang="AR-SA">فإن</span><span lang="AR-SA"> </span><span lang="AR-SA">جزء</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">الخطة</span><span lang="AR-SA"> </span><span lang="AR-SA">هو</span><span lang="AR-SA"> </span><span lang="AR-SA">التزود</span><span lang="AR-SA"> </span><span lang="AR-SA">بما</span><span lang="AR-SA"> </span><span lang="AR-SA">أحتاجه</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">المأكولات</span><span lang="AR-SA"> </span><span lang="AR-SA">والمشروبات</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA">
</span><span lang="AR-SA">محطات</span><span lang="AR-SA"> </span><span lang="AR-SA">التموين</span><span lang="AR-SA"> </span><span lang="AR-SA">المتواجدة</span><span lang="AR-SA"> </span><span lang="AR-SA">كل</span><span lang="AR-SA"> </span><span lang="AR-SA">١١كم</span><span lang="AR-SA">. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><a href="https://1.bp.blogspot.com/-ra2Gz5t9DN8/YFWaBaq3QdI/AAAAAAAABV8/CfNGib19dfkW9gawcRMLlq7xS-SYl41eACLcBGAsYHQ/s2048/IMG_6224.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="1536" data-original-width="2048" src="https://1.bp.blogspot.com/-ra2Gz5t9DN8/YFWaBaq3QdI/AAAAAAAABV8/CfNGib19dfkW9gawcRMLlq7xS-SYl41eACLcBGAsYHQ/s320/IMG_6224.JPG" width="320" /></a><span style="font-size: large;"><span lang="AR-SA">إنطلق</span><span lang="AR-SA"> </span><span lang="AR-SA">الجميع</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">الساعة</span><span lang="AR-SA"> </span><span lang="AR-SA">السادسة</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">الخيمة</span><span lang="AR-SA"> </span><span lang="AR-SA">بخط</span><span lang="AR-SA"> </span><span lang="AR-SA">مستقيم</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">تلال</span><span lang="AR-SA"> </span><span lang="AR-SA">أمامنا</span><span lang="AR-SA"> </span><span lang="AR-SA">وعلى</span><span lang="AR-SA"> </span><span lang="AR-SA">حسب</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">شرحه</span><span lang="AR-SA"> </span><span lang="AR-SA">عمر</span><span lang="AR-SA"> </span><span lang="AR-SA">سمرا</span><span lang="AR-SA"> </span><span lang="AR-SA">المسئول</span><span lang="AR-SA"> </span><span lang="AR-SA">عن</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">لي</span><span lang="AR-SA"> </span><span lang="AR-SA">ولجين</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">المساء</span><span lang="AR-SA"> </span><span lang="AR-SA">الماضي</span><span lang="AR-SA"> </span><span lang="AR-SA">فقد</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">علينا</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">ندور</span><span lang="AR-SA"> </span><span lang="AR-SA">حول</span><span lang="AR-SA"> </span><span lang="AR-SA">تلك</span><span lang="AR-SA"> </span><span lang="AR-SA">التلال</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">اليسار</span><span lang="AR-SA">. </span><span lang="AR-SA">لكننا</span><span lang="AR-SA"> </span><span lang="AR-SA">رأينا</span><span lang="AR-SA"> </span><span lang="AR-SA">الجميع</span><span lang="AR-SA"> </span><span lang="AR-SA">يذهب</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">اليمين</span><span lang="AR-SA"> </span><span lang="AR-SA">ثم</span><span lang="AR-SA"> </span><span lang="AR-SA">يقفون</span><span lang="AR-SA"> </span><span lang="AR-SA">محتارين</span><span lang="AR-SA"> </span><span lang="AR-SA">ثم</span><span lang="AR-SA"> </span><span lang="AR-SA">يكملون</span><span lang="AR-SA"> </span><span lang="AR-SA">قليلاً</span><span lang="AR-SA"> </span><span lang="AR-SA">ويقفون</span><span lang="AR-SA"> </span><span lang="AR-SA">مرة</span><span lang="AR-SA"> </span><span lang="AR-SA">أخرى</span><span lang="AR-SA">. </span><span lang="AR-SA">التف</span><span lang="AR-SA"> </span><span lang="AR-SA">جين</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">اليسار</span><span lang="AR-SA"> </span><span lang="AR-SA">وقال</span><span lang="AR-SA"> </span><span lang="AR-SA">ان</span><span lang="AR-SA"> </span><span lang="AR-SA">الطريق</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">هنا</span><span lang="AR-SA"> </span><span lang="AR-SA">فتركنا</span><span lang="AR-SA"> </span><span lang="AR-SA">الجميع</span><span lang="AR-SA"> </span><span lang="AR-SA">وراءنا</span><span lang="AR-SA"> </span><span lang="AR-SA">ورأينا</span><span lang="AR-SA"> </span><span lang="AR-SA">سيارة</span><span lang="AR-SA"> </span><span lang="AR-SA">المنظمين</span><span lang="AR-SA"> </span><span lang="AR-SA">تأتي</span><span lang="AR-SA"> </span><span lang="AR-SA">لتخلص</span><span lang="AR-SA"> </span><span lang="AR-SA">الجميع</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">حيرتهم</span><span lang="AR-SA"> </span><span lang="AR-SA">وتعيدينا</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">المسار</span><span lang="AR-SA"> </span><span lang="AR-SA">الصحيح</span><span lang="AR-SA">. </span><span lang="AR-SA">الكل</span><span lang="AR-SA"> </span><span lang="AR-SA">تبعنا</span><span lang="AR-SA"> </span><span lang="AR-SA">وتمتعت</span><span lang="AR-SA"> </span><span lang="AR-SA">بكوني</span><span lang="AR-SA"> </span><span lang="AR-SA">قائد</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> … </span><span lang="AR-SA">لمدة</span><span lang="AR-SA"> </span><span lang="AR-SA">عشرة</span><span lang="AR-SA"> </span><span lang="AR-SA">ثواني</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">الأكثر</span><span lang="AR-SA">. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">لاحظت</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">جين</span><span lang="AR-SA"> </span><span lang="AR-SA">يجري</span><span lang="AR-SA"> </span><span lang="AR-SA">بسرعة</span><span lang="AR-SA"> </span><span lang="AR-SA">ملائمة</span><span lang="AR-SA"> </span><span lang="AR-SA">لي</span><span lang="AR-SA"> </span><span lang="AR-SA">وأنه</span><span lang="AR-SA"> </span><span lang="AR-SA">يتبع</span><span lang="AR-SA"> </span><span lang="AR-SA">المسار</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">حمّلناه</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">هواتفنا</span><span lang="AR-SA"> </span><span lang="AR-SA">الجوالة</span><span lang="AR-SA"> </span><span lang="AR-SA">وساعات</span><span lang="AR-SA"> </span><span lang="AR-SA">يدنا</span><span lang="AR-SA"> </span><span lang="AR-SA">بجودة</span><span lang="AR-SA">. </span><span lang="AR-SA">فلازمته</span><span lang="AR-SA"> </span><span lang="AR-SA">دون</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">يكون</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">قراراً</span><span lang="AR-SA"> </span><span lang="AR-SA">اتخذته</span><span lang="AR-SA"> </span><span lang="AR-SA">شعورياً</span><span lang="AR-SA">. </span><span lang="AR-SA">كنت</span><span lang="AR-SA"> </span><span lang="AR-SA">أعلم</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">حديث</span><span lang="AR-SA"> </span><span lang="AR-SA">مع آخرين</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">المساء</span><span lang="AR-SA"> </span><span lang="AR-SA">السابق</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">هدف</span><span lang="AR-SA"> </span><span lang="AR-SA">جين</span><span lang="AR-SA"> </span><span lang="AR-SA">هو</span><span lang="AR-SA"> </span><span lang="AR-SA">إكمال</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">فقط، وهذا ما اعتبره هدفي في كل
سباقات التحمل. بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">عدة</span><span lang="AR-SA">
</span><span lang="AR-SA">كيلومترات</span><span lang="AR-SA"> </span><span lang="AR-SA">رافقتنا جودي الإيرلندية فتحدثنا</span><span lang="AR-SA"> </span><span lang="AR-SA">عن</span><span lang="AR-SA"> </span><span lang="AR-SA">سباقات</span><span lang="AR-SA"> </span><span lang="AR-SA">المسافات</span><span lang="AR-SA"> </span><span lang="AR-SA">الطويلة</span><span lang="AR-SA"> </span><span lang="AR-SA">وسألتنا إن</span><span lang="AR-SA"> </span><span lang="AR-SA">كنا</span><span lang="AR-SA"> </span><span lang="AR-SA">قد</span><span lang="AR-SA">
</span><span lang="AR-SA">شاركنا</span><span lang="AR-SA"> </span><span lang="AR-SA">بأي</span><span lang="AR-SA"> </span><span lang="AR-SA">منها</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">قبل</span><span lang="AR-SA"> </span><span lang="AR-SA">فأخبرتها</span><span lang="AR-SA"> </span><span lang="AR-SA">عن</span><span lang="AR-SA"> </span><span lang="AR-SA">إكمال</span><span lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span lang="AR-SA"> </span><span lang="AR-SA">حتحور</span><span lang="AR-SA"> </span><span lang="AR-SA">الأول</span><span lang="AR-SA"> </span><span lang="AR-SA">ثم</span><span lang="AR-SA"> </span><span lang="AR-SA">عن</span><span lang="AR-SA"> </span><span lang="AR-SA">اضطراري</span><span lang="AR-SA"> </span><span lang="AR-SA">للتوقف</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">النسخة</span><span lang="AR-SA"> </span><span lang="AR-SA">الثانية</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">حتحور</span><span lang="AR-SA"> </span><span lang="AR-SA">وما</span><span lang="AR-SA"> </span><span lang="AR-SA">حصل</span><span lang="AR-SA"> </span><span lang="AR-SA">لي</span><span lang="AR-SA"> </span><span lang="AR-SA">فقالت</span><span lang="AR-SA">: "</span><span lang="AR-SA">إذاً</span><span lang="AR-SA"> </span><span lang="AR-SA">انت</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">قصته</span><span lang="AR-SA"> </span><span lang="AR-SA">معروفة</span><span lang="AR-SA"> </span><span lang="AR-SA">يتكلم</span><span lang="AR-SA"> </span><span lang="AR-SA">عنها</span><span lang="AR-SA"> </span><span lang="AR-SA">الجميع</span><span lang="AR-SA">". </span><span lang="AR-SA">لم</span><span lang="AR-SA"> </span><span lang="AR-SA">أود</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA">
</span><span lang="AR-SA">أشتهر</span><span lang="AR-SA"> </span><span lang="AR-SA">بهذه</span><span lang="AR-SA"> </span><span lang="AR-SA">القصة</span><span lang="AR-SA"> </span><span lang="AR-SA">ولكن</span><span lang="AR-SA"> … </span><span lang="AR-SA">اني</span><span lang="AR-SA"> </span><span lang="AR-SA">مشهورٌ</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">الأقل</span><span lang="AR-SA">. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="rtl" style="font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><a href="https://1.bp.blogspot.com/-cVq2XfBmtr0/YFWbBz-zxEI/AAAAAAAABW4/_o_mqEQJFccMvfwDu8HJVuVEYSQ2uHzQACLcBGAsYHQ/s2048/IMG_6228.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://1.bp.blogspot.com/-cVq2XfBmtr0/YFWbBz-zxEI/AAAAAAAABW4/_o_mqEQJFccMvfwDu8HJVuVEYSQ2uHzQACLcBGAsYHQ/s320/IMG_6228.JPG" /></a><span style="font-size: large;"><span lang="AR-SA">أول</span><span lang="AR-SA"> </span><span lang="AR-SA">١٧</span><span lang="AR-SA"> </span><span lang="AR-SA">كم</span><span lang="AR-SA"> </span><span lang="AR-SA">كانت</span><span lang="AR-SA"> </span><span lang="AR-SA">صعوداً</span><span lang="AR-SA"> </span><span lang="AR-SA">بالكامل</span><span lang="AR-SA"> </span><span lang="AR-SA">تقريباً</span><span lang="AR-SA">. </span><span lang="AR-SA">بعضها</span><span lang="AR-SA"> </span><span lang="AR-SA">جري</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">رمال</span><span lang="AR-SA"> </span><span lang="AR-SA">شبه</span><span lang="AR-SA"> </span><span lang="AR-SA">عميقة</span><span lang="AR-SA"> </span><span lang="AR-SA">وبعضها</span><span lang="AR-SA"> </span><span lang="AR-SA">تسلق</span><span lang="AR-SA"> </span><span lang="AR-SA">نوعاً</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">فكانت</span><span lang="AR-SA"> </span><span lang="AR-SA">متعبة</span><span lang="AR-SA"> </span><span lang="AR-SA">ولكن</span><span lang="AR-SA"> </span><span lang="AR-SA">معقولة</span><span lang="AR-SA">. </span><span lang="AR-SA">كنت</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">مجموعة</span><span lang="AR-SA"> </span><span lang="AR-SA">صغيرة</span><span lang="AR-SA"> </span><span lang="AR-SA">مع</span><span lang="AR-SA"> </span><span lang="AR-SA">جين</span><span lang="AR-SA"> </span><span lang="AR-SA">ورائد،</span><span lang="AR-SA"> </span><span lang="AR-SA">قائد</span><span lang="AR-SA"> </span><span lang="AR-SA">فريق</span><span lang="AR-SA"> </span><span lang="AR-SA">جديان</span><span lang="AR-SA"> </span><span lang="AR-SA">الودي</span><span lang="AR-SA"> </span><span lang="AR-SA">للجري،</span><span lang="AR-SA"> </span><span lang="AR-SA">وآخرين</span><span lang="AR-SA"> </span><span lang="AR-SA">منهم</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">يجري</span><span lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span lang="AR-SA"> </span><span lang="AR-SA">قارون</span><span lang="AR-SA"> </span><span lang="AR-SA">٤٤</span><span lang="AR-SA"> (</span><span lang="AR-SA">ومساره</span><span lang="AR-SA"> </span><span lang="AR-SA">يتطابق</span><span lang="AR-SA"> </span><span lang="AR-SA">مع</span><span lang="AR-SA"> </span><span lang="AR-SA">مسار</span><span lang="AR-SA"> </span><span lang="AR-SA">قارون</span><span lang="AR-SA"> </span><span lang="AR-SA">٦٦</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">ينفصلا</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">مطالع</span><span lang="AR-SA"> </span><span lang="AR-SA">معبد</span><span lang="AR-SA"> </span><span lang="AR-SA">أثري</span><span lang="AR-SA"> </span><span lang="AR-SA">عند</span><span lang="AR-SA"> </span><span lang="AR-SA">الكيلومتر</span><span lang="AR-SA"> </span><span lang="AR-SA">٣٧</span><span lang="AR-SA">). </span><span lang="AR-SA">وكان</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">بعدٍ</span><span lang="AR-SA"> </span><span lang="AR-SA">أمامنا</span><span lang="AR-SA"> </span><span lang="AR-SA">بعض</span><span lang="AR-SA"> </span><span lang="AR-SA">مِمَّن</span><span lang="AR-SA"> </span><span lang="AR-SA">كانوا</span><span lang="AR-SA"> </span><span lang="AR-SA">أسرع</span><span lang="AR-SA"> </span><span lang="AR-SA">منا</span><span lang="AR-SA">. </span><span lang="AR-SA">إفتقدت</span><span lang="AR-SA"> </span><span lang="AR-SA">جين</span><span lang="AR-SA"> </span><span lang="AR-SA">عند</span><span lang="AR-SA"> </span><span lang="AR-SA">الكيلومتر</span><span lang="AR-SA"> </span><span lang="AR-SA">١٧</span><span lang="AR-SA"> </span><span lang="AR-SA">فأبطأت</span><span lang="AR-SA"> </span><span lang="AR-SA">ظانّاً</span><span lang="AR-SA"> </span><span lang="AR-SA">أنه</span><span lang="AR-SA"> </span><span lang="AR-SA">إختبأ وراء</span><span lang="AR-SA"> </span><span lang="AR-SA">صخور</span><span lang="AR-SA"> </span><span lang="AR-SA">لقضاء</span><span lang="AR-SA"> </span><span lang="AR-SA">حاجته</span><span lang="AR-SA"> </span><span lang="AR-SA">أو</span><span lang="AR-SA"> </span><span lang="AR-SA">شيء</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">هذا</span><span lang="AR-SA"> </span><span lang="AR-SA">القبيل</span><span lang="AR-SA"> </span><span lang="AR-SA">فأخذت</span><span lang="AR-SA"> </span><span lang="AR-SA">المجموعة</span><span lang="AR-SA"> </span><span lang="AR-SA">أمامي</span><span lang="AR-SA"> </span><span lang="AR-SA">بالإبتعاد</span><span lang="AR-SA"> </span><span lang="AR-SA">فناديت</span><span lang="AR-SA"> </span><span lang="AR-SA">جين</span><span lang="AR-SA">
</span><span lang="AR-SA">بأعلى</span><span lang="AR-SA"> </span><span lang="AR-SA">صوتي</span><span lang="AR-SA"> </span><span lang="AR-SA">دون</span><span lang="AR-SA"> </span><span lang="AR-SA">إجابة</span><span lang="AR-SA">. </span><span lang="AR-SA">علمت</span><span lang="AR-SA"> </span><span lang="AR-SA">أنه لا</span><span lang="AR-SA"> </span><span lang="AR-SA">بد</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">قد</span><span lang="AR-SA"> </span><span lang="AR-SA">أخذ</span><span lang="AR-SA"> </span><span lang="AR-SA">مساراً</span><span lang="AR-SA"> </span><span lang="AR-SA">آخراً</span><span lang="AR-SA"> </span><span lang="AR-SA">وأنه</span><span lang="AR-SA"> </span><span lang="AR-SA">ربما</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">حق</span><span lang="AR-SA">. </span><span lang="AR-SA">تأكدت</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">عندما</span><span lang="AR-SA"> </span><span lang="AR-SA">رأيت</span><span lang="AR-SA"> </span><span lang="AR-SA">المجموعات</span><span lang="AR-SA"> </span><span lang="AR-SA">البعيدة</span><span lang="AR-SA"> </span><span lang="AR-SA">أمامي</span><span lang="AR-SA"> </span><span lang="AR-SA">تقف</span><span lang="AR-SA"> </span><span lang="AR-SA">وكأنها</span><span lang="AR-SA"> </span><span lang="AR-SA">تائهة</span><span lang="AR-SA"> </span><span lang="AR-SA">فعدت</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">حيث</span><span lang="AR-SA"> </span><span lang="AR-SA">أتيت</span><span lang="AR-SA"> </span><span lang="AR-SA">محاولاً</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">أجد</span><span lang="AR-SA"> </span><span lang="AR-SA">المسار</span><span lang="AR-SA"> </span><span lang="AR-SA">الصحيح</span><span lang="AR-SA"> </span><span lang="AR-SA">ورأيت</span><span lang="AR-SA"> </span><span lang="AR-SA">راية</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">رايات</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">تدل</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">إتِّباع</span><span lang="AR-SA"> </span><span lang="AR-SA">منحدرٍ</span><span lang="AR-SA"> </span><span lang="AR-SA">عميقٍ</span><span lang="AR-SA"> </span><span lang="AR-SA">فنزلت</span><span lang="AR-SA"> </span><span lang="AR-SA">ولحقت</span><span lang="AR-SA"> </span><span lang="AR-SA">بي</span><span lang="AR-SA"> </span><span lang="AR-SA">المجموعات</span><span lang="AR-SA"> </span><span lang="AR-SA">الأخرى</span><span lang="AR-SA"> </span><span lang="AR-SA">ليعود</span><span lang="AR-SA"> </span><span lang="AR-SA">بعضهم</span><span lang="AR-SA"> </span><span lang="AR-SA">فيسبقنا</span><span lang="AR-SA"> </span><span lang="AR-SA">قائيلن</span><span lang="AR-SA"> </span><span lang="AR-SA">أنهم</span><span lang="AR-SA"> </span><span lang="AR-SA">أضاعوا</span><span lang="AR-SA"> </span><span lang="AR-SA">ربع</span><span lang="AR-SA"> </span><span lang="AR-SA">ساعة</span><span lang="AR-SA"> </span><span lang="AR-SA">أو</span><span lang="AR-SA"> </span><span lang="AR-SA">أكثر</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">توهتهم</span><span lang="AR-SA">. </span><span lang="AR-SA">وصلت</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">نقطة</span><span lang="AR-SA"> </span><span lang="AR-SA">التموين</span><span lang="AR-SA"> </span><span lang="AR-SA">الثانية</span><span lang="AR-SA"> (</span><span lang="AR-SA">٢٢كم</span><span lang="AR-SA">) </span><span lang="AR-SA">فوجدت</span><span lang="AR-SA"> </span><span lang="AR-SA">جين</span><span lang="AR-SA"> </span><span lang="AR-SA">هناك</span><span lang="AR-SA">. </span><span lang="AR-SA">كنت</span><span lang="AR-SA"> </span><span lang="AR-SA">أشعر</span><span lang="AR-SA"> </span><span lang="AR-SA">بالحيوية</span><span lang="AR-SA"> </span><span lang="AR-SA">فلم</span><span lang="AR-SA"> </span><span lang="AR-SA">أقف</span><span lang="AR-SA"> </span><span lang="AR-SA">كثيراً</span><span lang="AR-SA"> </span><span lang="AR-SA">بل</span><span lang="AR-SA"> </span><span lang="AR-SA">خرجت</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">النقطة</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">أظن</span><span lang="AR-SA"> </span><span lang="AR-SA">أنه</span><span lang="AR-SA"> </span><span lang="AR-SA">لم</span><span lang="AR-SA"> </span><span lang="AR-SA">يتعدى</span><span lang="AR-SA"> </span><span lang="AR-SA">الدقيقتين</span><span lang="AR-SA">. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">غرائب</span><span lang="AR-SA"> </span><span lang="AR-SA">السباقات</span><span lang="AR-SA"> </span><span lang="AR-SA">الصحراوية</span><span lang="AR-SA"> </span><span lang="AR-SA">الطويلة</span><span lang="AR-SA"> </span><span lang="AR-SA">أنك</span><span lang="AR-SA">
</span><span lang="AR-SA">ترى</span><span lang="AR-SA">
</span><span lang="AR-SA">البعض</span><span lang="AR-SA"> </span><span lang="AR-SA">يسبقك</span><span lang="AR-SA"> </span><span lang="AR-SA">بمسافة</span><span lang="AR-SA"> </span><span lang="AR-SA">طويلة</span><span lang="AR-SA"> </span><span lang="AR-SA">ثم</span><span lang="AR-SA"> </span><span lang="AR-SA">ترى</span><span lang="AR-SA"> </span><span lang="AR-SA">نفسك</span><span lang="AR-SA"> </span><span lang="AR-SA">قد</span><span lang="AR-SA"> </span><span lang="AR-SA">لحقتهم</span><span lang="AR-SA"> </span><span lang="AR-SA">خلال</span><span lang="AR-SA"> </span><span lang="AR-SA">دقائق</span><span lang="AR-SA"> </span><span lang="AR-SA">قليلة</span><span lang="AR-SA"> </span><span lang="AR-SA">دون</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">تغير</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">سرعتك</span><span lang="AR-SA">. </span><span lang="AR-SA">لحقت</span><span lang="AR-SA"> </span><span lang="AR-SA">بشريف</span><span lang="AR-SA"> </span><span lang="AR-SA">هاوي</span><span lang="AR-SA"> </span><span lang="AR-SA">تسلق</span><span lang="AR-SA"> </span><span lang="AR-SA">الجبال</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">يعدُّ</span><span lang="AR-SA"> </span><span lang="AR-SA">قمة</span><span lang="AR-SA"> </span><span lang="AR-SA">إيفرست</span><span lang="AR-SA"> </span><span lang="AR-SA">مع</span><span lang="AR-SA"> </span><span lang="AR-SA">قمم</span><span lang="AR-SA"> </span><span lang="AR-SA">جبال</span><span lang="AR-SA"> </span><span lang="AR-SA">أخرى</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">إنجازاته</span><span lang="AR-SA">. </span><span lang="AR-SA">وكان</span><span lang="AR-SA"> </span><span lang="AR-SA">شريف</span><span lang="AR-SA"> </span><span lang="AR-SA">قد</span><span lang="AR-SA"> </span><span lang="AR-SA">عاد</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">جبل</span><span lang="AR-SA"> </span><span lang="AR-SA">آما</span><span lang="AR-SA"> </span><span lang="AR-SA">دابلام</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">الهيمالايا</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">مدة</span><span lang="AR-SA">
</span><span lang="AR-SA">ليست بطويلة</span><span lang="AR-SA"> </span><span lang="AR-SA">جاعلاً</span><span lang="AR-SA"> </span><span lang="AR-SA">بذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">وقت</span><span lang="AR-SA"> </span><span lang="AR-SA">الإعداد</span><span lang="AR-SA"> </span><span lang="AR-SA">غير</span><span lang="AR-SA"> </span><span lang="AR-SA">كافٍ</span><span lang="AR-SA"> </span><span lang="AR-SA">لسباق</span><span lang="AR-SA"> </span><span lang="AR-SA">جري</span><span lang="AR-SA"> </span><span lang="AR-SA">بهذا</span><span lang="AR-SA"> </span><span lang="AR-SA">الطول</span><span lang="AR-SA">. </span><span lang="AR-SA">جريت</span><span lang="AR-SA"> </span><span lang="AR-SA">مع</span><span lang="AR-SA"> </span><span lang="AR-SA">شريف</span><span lang="AR-SA"> </span><span lang="AR-SA">قليلاً</span><span lang="AR-SA"> </span><span lang="AR-SA">وكان</span><span lang="AR-SA"> </span><span lang="AR-SA">يتألم</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">بعض</span><span lang="AR-SA"> </span><span lang="AR-SA">عضلاته</span><span lang="AR-SA"> </span><span lang="AR-SA">ويتكلم</span><span lang="AR-SA"> </span><span lang="AR-SA">عن</span><span lang="AR-SA"> </span><span lang="AR-SA">التوقف</span><span lang="AR-SA"> </span><span lang="AR-SA">عن</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA">. </span><span lang="AR-SA">قلت</span><span lang="AR-SA"> </span><span lang="AR-SA">له</span><span lang="AR-SA"> </span><span lang="AR-SA">أنه</span><span lang="AR-SA"> </span><span lang="AR-SA">هو</span><span lang="AR-SA"> </span><span lang="AR-SA">الوحيد</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">يعلم</span><span lang="AR-SA"> </span><span lang="AR-SA">إن</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">هذا</span><span lang="AR-SA"> </span><span lang="AR-SA">الأمر</span><span lang="AR-SA"> </span><span lang="AR-SA">ألعوبة</span><span lang="AR-SA"> </span><span lang="AR-SA">يلعبها</span><span lang="AR-SA"> </span><span lang="AR-SA">ذهنه</span><span lang="AR-SA"> </span><span lang="AR-SA">معه</span><span lang="AR-SA"> </span><span lang="AR-SA">كما</span><span lang="AR-SA"> </span><span lang="AR-SA">هو</span><span lang="AR-SA"> </span><span lang="AR-SA">الحال</span><span lang="AR-SA"> </span><span lang="AR-SA">كثيراً</span><span lang="AR-SA"> </span><span lang="AR-SA">أم</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">الأمر</span><span lang="AR-SA"> </span><span lang="AR-SA">شيءٌ</span><span lang="AR-SA"> </span><span lang="AR-SA">سيأثر</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">صحته</span><span lang="AR-SA"> </span><span lang="AR-SA">فلا</span><span lang="AR-SA"> </span><span lang="AR-SA">يجب</span><span lang="AR-SA"> </span><span lang="AR-SA">تجاهله،</span><span lang="AR-SA"> </span><span lang="AR-SA">وهو</span><span lang="AR-SA"> </span><span lang="AR-SA">الوحيد</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">يمكنه</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">يقرر</span><span lang="AR-SA">. </span><span lang="AR-SA">أشار</span><span lang="AR-SA"> </span><span lang="AR-SA">لي</span><span lang="AR-SA"> </span><span lang="AR-SA">شريف</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">أتركه</span><span lang="AR-SA"> </span><span lang="AR-SA">ليبطئ</span><span lang="AR-SA"> </span><span lang="AR-SA">فعدت</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">السرعة</span><span lang="AR-SA"> </span><span lang="AR-SA">الملائمة</span><span lang="AR-SA"> </span><span lang="AR-SA">لي</span><span lang="AR-SA">. </span><span lang="AR-SA">لا</span><span lang="AR-SA"> </span><span lang="AR-SA">أدري</span><span lang="AR-SA"> </span><span lang="AR-SA">كيف</span><span lang="AR-SA"> </span><span lang="AR-SA">حدث</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">ولكني</span><span lang="AR-SA"> </span><span lang="AR-SA">وجدت</span><span lang="AR-SA"> </span><span lang="AR-SA">نفسي</span><span lang="AR-SA"> </span><span lang="AR-SA">أجري</span><span lang="AR-SA"> </span><span lang="AR-SA">مرة</span><span lang="AR-SA"> </span><span lang="AR-SA">أخرى</span><span lang="AR-SA"> </span><span lang="AR-SA">مع</span><span lang="AR-SA"> </span><span lang="AR-SA">شريف</span><span lang="AR-SA"> </span><span lang="AR-SA">ورائد</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">منتصف</span><span lang="AR-SA"> </span><span lang="AR-SA">الثلاثينات</span><span lang="AR-SA"> </span><span lang="AR-SA">وكانا</span><span lang="AR-SA"> </span><span lang="AR-SA">يتكلمان</span><span lang="AR-SA"> </span><span lang="AR-SA">عن</span><span lang="AR-SA"> </span><span lang="AR-SA">مفرق</span><span lang="AR-SA"> </span><span lang="AR-SA">قارون</span><span lang="AR-SA"> </span><span lang="AR-SA">٤٤</span><span lang="AR-SA"> </span><span lang="AR-SA">القادم</span><span lang="AR-SA"> </span><span lang="AR-SA">وإتخاذ</span><span lang="AR-SA"> </span><span lang="AR-SA">القرار</span><span lang="AR-SA"> </span><span lang="AR-SA">عندئذ</span><span lang="AR-SA"> </span><span lang="AR-SA">إن</span><span lang="AR-SA"> </span><span lang="AR-SA">كانا</span><span lang="AR-SA"> </span><span lang="AR-SA">سيتبعان</span><span lang="AR-SA"> </span><span lang="AR-SA">مسار</span><span lang="AR-SA"> </span><span lang="AR-SA">ال</span><span lang="AR-SA"> </span><span lang="AR-SA">٦٦</span><span lang="AR-SA"> </span><span lang="AR-SA">أو</span><span lang="AR-SA"> </span><span lang="AR-SA">ال</span><span lang="AR-SA"> </span><span lang="AR-SA">٤٤</span><span lang="AR-SA">. </span><span lang="AR-SA">هيام</span><span lang="AR-SA"> </span><span lang="AR-SA">و</span><span lang="AR-SA"> </span><span lang="AR-SA">كريم</span><span lang="AR-SA"> </span><span lang="AR-SA">كانوا</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">بعض</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">معنا</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">تلك</span><span lang="AR-SA"> </span><span lang="AR-SA">المرحلة</span><span lang="AR-SA">. </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span lang="AR-SA"> </span><span lang="AR-SA">حتحور</span><span lang="AR-SA"> </span><span lang="AR-SA">١٠٠</span><span lang="AR-SA"> </span><span lang="AR-SA">قبل</span><span lang="AR-SA"> </span><span lang="AR-SA">عدة</span><span lang="AR-SA"> </span><span lang="AR-SA">أشهر</span><span lang="AR-SA"> </span><span lang="AR-SA">كانت</span><span lang="AR-SA"> </span><span lang="AR-SA">هيام</span><span lang="AR-SA"> </span><span lang="AR-SA">قد</span><span lang="AR-SA"> </span><span lang="AR-SA">أضطرت</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">التوقف</span><span lang="AR-SA"> </span><span lang="AR-SA">عن</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">مثلي،</span><span lang="AR-SA"> </span><span lang="AR-SA">ليس</span><span lang="AR-SA"> </span><span lang="AR-SA">بسبب</span><span lang="AR-SA"> </span><span lang="AR-SA">مرض</span><span lang="AR-SA"> </span><span lang="AR-SA">ولكن</span><span lang="AR-SA"> </span><span lang="AR-SA">إصابة</span><span lang="AR-SA"> </span><span lang="AR-SA">مؤلمة</span><span lang="AR-SA"> </span><span lang="AR-SA">جداً</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">أصابع</span><span lang="AR-SA"> </span><span lang="AR-SA">أقدامها</span><span lang="AR-SA"> </span><span lang="AR-SA">وكانت</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">أظن</span><span lang="AR-SA"> </span><span lang="AR-SA">تريد</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">تثبت</span><span lang="AR-SA"> </span><span lang="AR-SA">شيئاً</span><span lang="AR-SA"> </span><span lang="AR-SA">لنفسها</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">هذا</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق، وإن لم يكن لذلك أية
ضرورة</span><span lang="AR-SA">. </span><span lang="AR-SA">أما</span><span lang="AR-SA">
</span><span lang="AR-SA">كريم،</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">يفاجئ</span><span lang="AR-SA"> </span><span lang="AR-SA">الجميع</span><span lang="AR-SA"> </span><span lang="AR-SA">بإجادته</span><span lang="AR-SA"> </span><span lang="AR-SA">للّغة</span><span lang="AR-SA"> </span><span lang="AR-SA">التايلاندية</span><span lang="AR-SA"> </span><span lang="AR-SA">عندما</span><span lang="AR-SA"> </span><span lang="AR-SA">يسمعوه</span><span lang="AR-SA"> </span><span lang="AR-SA">وهو</span><span lang="AR-SA"> </span><span lang="AR-SA">يتكلم</span><span lang="AR-SA"> </span><span lang="AR-SA">مع</span><span lang="AR-SA"> </span><span lang="AR-SA">نيشا</span><span lang="AR-SA"> </span><span lang="AR-SA">المتسابقة</span><span lang="AR-SA"> </span><span lang="AR-SA">التايلاندية،</span><span lang="AR-SA"> </span><span lang="AR-SA">وكلاهما</span><span lang="AR-SA"> </span><span lang="AR-SA">حتحوريان</span><span lang="AR-SA"> </span><span lang="AR-SA">كما</span><span lang="AR-SA"> </span><span lang="AR-SA">نسمي</span><span lang="AR-SA"> </span><span lang="AR-SA">بعضنا،</span><span lang="AR-SA"> </span><span lang="AR-SA">فأما</span><span lang="AR-SA"> </span><span lang="AR-SA">هو</span><span lang="AR-SA"> </span><span lang="AR-SA">فقد</span><span lang="AR-SA"> </span><span lang="AR-SA">بدى</span><span lang="AR-SA"> </span><span lang="AR-SA">لي</span><span lang="AR-SA"> </span><span lang="AR-SA">أقوى</span><span lang="AR-SA"> </span><span lang="AR-SA">مما</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">عليه</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">حتحور</span><span lang="AR-SA">. </span><span lang="AR-SA">وصلنا</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">منشقِّ</span><span lang="AR-SA"> </span><span lang="AR-SA">المسارين</span><span lang="AR-SA"> </span><span lang="AR-SA">فحصل</span><span lang="AR-SA"> </span><span lang="AR-SA">تبادل</span><span lang="AR-SA"> </span><span lang="AR-SA">آراء سريع</span><span lang="AR-SA"> </span><span lang="AR-SA">بين</span><span lang="AR-SA"> </span><span lang="AR-SA">رائد</span><span lang="AR-SA"> </span><span lang="AR-SA">و</span><span lang="AR-SA"> </span><span lang="AR-SA">شريف</span><span lang="AR-SA"> </span><span lang="AR-SA">إن</span><span lang="AR-SA"> </span><span lang="AR-SA">كانا</span><span lang="AR-SA"> </span><span lang="AR-SA">سيكملان</span><span lang="AR-SA"> </span><span lang="AR-SA">أم</span><span lang="AR-SA"> </span><span lang="AR-SA">يختصران</span><span lang="AR-SA"> </span><span lang="AR-SA">فافترقا</span><span lang="AR-SA">. </span><span lang="AR-SA">اتّبع</span><span lang="AR-SA"> </span><span lang="AR-SA">رائد</span><span lang="AR-SA"> </span><span lang="AR-SA">مسار</span><span lang="AR-SA"> </span><span lang="AR-SA">ال٤٤</span><span lang="AR-SA"> </span><span lang="AR-SA">وأستمر</span><span lang="AR-SA"> </span><span lang="AR-SA">شريف</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">مسار</span><span lang="AR-SA"> </span><span lang="AR-SA">ال٦٦ فدخلنا</span><span lang="AR-SA"> </span><span lang="AR-SA">المعبد</span><span lang="AR-SA"> </span><span lang="AR-SA">الإغريقي</span><span lang="AR-SA"> </span><span lang="AR-SA">الروماني</span><span lang="AR-SA"> </span><span lang="AR-SA">الأثري</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">منطقة</span><span lang="AR-SA"> </span><span lang="AR-SA">ديمة</span><span lang="AR-SA"> </span><span lang="AR-SA">السباع</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">جدالٍ</span><span lang="AR-SA"> </span><span lang="AR-SA">مع</span><span lang="AR-SA"> </span><span lang="AR-SA">حارسه</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">أراد</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">يمنعنا</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">الدخول</span><span lang="AR-SA"> </span><span lang="AR-SA">وخرجنا</span><span lang="AR-SA"> </span><span lang="AR-SA">منه</span><span lang="AR-SA"> </span><span lang="AR-SA">نجري</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">أثار</span><span lang="AR-SA"> </span><span lang="AR-SA">طريق</span><span lang="AR-SA"> </span><span lang="AR-SA">مُعبَّد</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">الزمن</span><span lang="AR-SA">. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">وجدت</span><span lang="AR-SA"> </span><span lang="AR-SA">نفسي</span><span lang="AR-SA"> </span><span lang="AR-SA">أجتمع</span><span lang="AR-SA"> </span><span lang="AR-SA">بعمر</span><span lang="AR-SA"> </span><span lang="AR-SA">الصاوي</span><span lang="AR-SA"> </span><span lang="AR-SA">وزُهرة</span><span lang="AR-SA"> </span><span lang="AR-SA">الجزائرية</span><span lang="AR-SA"> </span><span lang="AR-SA">لنكمل</span><span lang="AR-SA"> </span><span lang="AR-SA">طريقنا</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">نقطة</span><span lang="AR-SA"> </span><span lang="AR-SA">التموين</span><span lang="AR-SA"> </span><span lang="AR-SA">الرابعة</span><span lang="AR-SA"> (</span><span lang="AR-SA">٤٤كم</span><span lang="AR-SA">) </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">شاطئ</span><span lang="AR-SA"> </span><span lang="AR-SA">بحيرة</span><span lang="AR-SA"> </span><span lang="AR-SA">قارون</span><span lang="AR-SA">. </span><span lang="AR-SA">وكان</span><span lang="AR-SA"> </span><span lang="AR-SA">آخر</span><span lang="AR-SA"> </span><span lang="AR-SA">١٠٠</span><span lang="AR-SA"> </span><span lang="AR-SA">متر</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">النقطة</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">أجمل</span><span lang="AR-SA"> </span><span lang="AR-SA">المناظر</span><span lang="AR-SA"> </span><span lang="AR-SA">حيث</span><span lang="AR-SA"> </span><span lang="AR-SA">جرينا</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">علو</span><span lang="AR-SA"> </span><span lang="AR-SA">كثيبٍ</span><span lang="AR-SA"> </span><span lang="AR-SA">رمليٍ</span><span lang="AR-SA"> </span><span lang="AR-SA">والبحيرة</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">يميننا</span><span lang="AR-SA"> </span><span lang="AR-SA">ويسارنا</span><span lang="AR-SA">.</span></span></p><p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA"></span><span lang="AR-SA"></span></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><span lang="AR-SA"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwH0RWInMULOXkZaHQNZWi1T5jwjIskeP4Y8xyBJ4EiO_y31kFzedrqYn9PJfT9tsMPqTJGrQJzroxAe_387Q' class='b-hbp-video b-uploaded' frameborder='0'></iframe></span></span></div><span style="font-size: large;"><span lang="AR-SA"><br />وبالإضافة</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">جمال</span><span lang="AR-SA"> </span><span lang="AR-SA">المنظر</span><span lang="AR-SA"> </span><span lang="AR-SA">فقد</span><span lang="AR-SA"> </span><span lang="AR-SA">كنت</span><span lang="AR-SA"> </span><span lang="AR-SA">مسروراً</span><span lang="AR-SA"> </span><span lang="AR-SA">بالتفكير</span><span lang="AR-SA"> </span><span lang="AR-SA">بما</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">ينتظرني</span><span lang="AR-SA"> </span><span lang="AR-SA">عند</span><span lang="AR-SA"> </span><span lang="AR-SA">النقطة</span><span lang="AR-SA"> </span><span lang="AR-SA">ألا</span><span lang="AR-SA"> </span><span lang="AR-SA">وهم</span><span lang="AR-SA"> </span><span lang="AR-SA">مجموعة</span><span lang="AR-SA"> </span><span lang="AR-SA">فيزيك</span><span lang="AR-SA"> </span><span lang="AR-SA">ومساجهم</span><span lang="AR-SA"> </span><span lang="AR-SA">الإحترافي</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">يكاد</span><span lang="AR-SA"> </span><span lang="AR-SA">يحيني</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">الموت</span><span lang="AR-SA"> </span><span lang="AR-SA">كل</span><span lang="AR-SA"> </span><span lang="AR-SA">مرة</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">السباقات</span><span lang="AR-SA"> </span><span lang="AR-SA">الماضية</span><span lang="AR-SA">. </span><span lang="AR-SA">أظن</span><span lang="AR-SA"> </span><span lang="AR-SA">أني</span><span lang="AR-SA"> </span><span lang="AR-SA">توقفت</span><span lang="AR-SA"> </span><span lang="AR-SA">لمدة</span><span lang="AR-SA"> </span><span lang="AR-SA">عشرين</span><span lang="AR-SA"> </span><span lang="AR-SA">دقيقة</span><span lang="AR-SA"> </span><span lang="AR-SA">هناك</span><span lang="AR-SA"> </span><span lang="AR-SA">وعندما</span><span lang="AR-SA"> </span><span lang="AR-SA">كنت</span><span lang="AR-SA"> </span><span lang="AR-SA">أجهز</span><span lang="AR-SA"> </span><span lang="AR-SA">نفسي</span><span lang="AR-SA"> </span><span lang="AR-SA">للخروج</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">النقطة</span><span lang="AR-SA"> </span><span lang="AR-SA">سمعت</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">عمرو</span><span lang="AR-SA"> </span><span lang="AR-SA">اسماعيل</span><span lang="AR-SA"> </span><span lang="AR-SA">لم</span><span lang="AR-SA"> </span><span lang="AR-SA">يدخل</span><span lang="AR-SA"> </span><span lang="AR-SA">النقطة</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">فاستغربت</span><span lang="AR-SA"> </span><span lang="AR-SA">لأنه</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">أمامي</span><span lang="AR-SA">. </span><span lang="AR-SA">لم</span><span lang="AR-SA"> </span><span lang="AR-SA">أعلم</span><span lang="AR-SA"> </span><span lang="AR-SA">إلّا</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">إنهاء</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">أنه</span><span lang="AR-SA"> </span><span lang="AR-SA">هو</span><span lang="AR-SA"> </span><span lang="AR-SA">وشخص</span><span lang="AR-SA"> </span><span lang="AR-SA">آخر</span><span lang="AR-SA"> </span><span lang="AR-SA">لم</span><span lang="AR-SA"> </span><span lang="AR-SA">يجدوا</span><span lang="AR-SA"> </span><span lang="AR-SA">النقطتين</span><span lang="AR-SA"> </span><span lang="AR-SA">الرابعة</span><span lang="AR-SA"> </span><span lang="AR-SA">والخامسة</span><span lang="AR-SA"> </span><span lang="AR-SA">فأكملوا</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">دون</span><span lang="AR-SA"> </span><span lang="AR-SA">الدخول</span><span lang="AR-SA"> </span><span lang="AR-SA">فيهم</span><span lang="AR-SA"> </span><span lang="AR-SA">مما</span><span lang="AR-SA"> </span><span lang="AR-SA">نتج</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">تجاهل</span><span lang="AR-SA"> </span><span lang="AR-SA">نتائجهم</span><span lang="AR-SA"> </span><span lang="AR-SA">بالكامل</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">النهاية</span><span lang="AR-SA">. </span><span lang="AR-SA">وقد</span><span lang="AR-SA"> </span><span lang="AR-SA">أسفت</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">لعلمي</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">عمرو</span><span lang="AR-SA"> </span><span lang="AR-SA">عدّاءٌ</span><span lang="AR-SA"> </span><span lang="AR-SA">قوي</span><span lang="AR-SA"> </span><span lang="AR-SA">كما</span><span lang="AR-SA"> </span><span lang="AR-SA">أثبت</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">سباقي</span><span lang="AR-SA"> </span><span lang="AR-SA">حتحور١٠٠</span><span lang="AR-SA"> </span><span lang="AR-SA">السابقين</span><span lang="AR-SA">. </span><span lang="AR-SA">رأيت</span><span lang="AR-SA"> </span><span lang="AR-SA">زُهرة</span><span lang="AR-SA"> </span><span lang="AR-SA">وعمر</span><span lang="AR-SA"> </span><span lang="AR-SA">الصاوي</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">حيث</span><span lang="AR-SA"> </span><span lang="AR-SA">خرجوا</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">النقطة</span><span lang="AR-SA"> </span><span lang="AR-SA">قبلي</span><span lang="AR-SA"> </span><span lang="AR-SA">بقليل</span><span lang="AR-SA"> </span><span lang="AR-SA">فلحقت</span><span lang="AR-SA"> </span><span lang="AR-SA">بهما</span><span lang="AR-SA">.</span></span><p></p><p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><a href="https://1.bp.blogspot.com/-D8mNDOaIeMk/YFWar8N6JVI/AAAAAAAABWc/iVp95uXymvU_ZxyAnTpjbocRP9sEaI9TACLcBGAsYHQ/s2048/IMG_6241.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://1.bp.blogspot.com/-D8mNDOaIeMk/YFWar8N6JVI/AAAAAAAABWc/iVp95uXymvU_ZxyAnTpjbocRP9sEaI9TACLcBGAsYHQ/s320/IMG_6241.JPG" /></a><span style="font-size: large;"><span lang="AR-SA"></span><span lang="AR-SA">أكملنا</span><span lang="AR-SA"> </span><span lang="AR-SA">الجري</span><span lang="AR-SA"> </span><span lang="AR-SA">باتجاه</span><span lang="AR-SA"> </span><span lang="AR-SA">النقطة</span><span lang="AR-SA"> </span><span lang="AR-SA">الخامسة</span><span lang="AR-SA"> </span><span lang="AR-SA">فكنت</span><span lang="AR-SA"> </span><span lang="AR-SA">أنا</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">يرى</span><span lang="AR-SA"> </span><span lang="AR-SA">الرايات</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">بعيد</span><span lang="AR-SA"> </span><span lang="AR-SA">فنجري</span><span lang="AR-SA"> </span><span lang="AR-SA">إليها</span><span lang="AR-SA"> </span><span lang="AR-SA">موفرين</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">أنفسنا</span><span lang="AR-SA"> </span><span lang="AR-SA">جري</span><span lang="AR-SA"> </span><span lang="AR-SA">أمتار</span><span lang="AR-SA"> </span><span lang="AR-SA">اضافية</span><span lang="AR-SA">. </span><span lang="AR-SA">ثم</span><span lang="AR-SA"> </span><span lang="AR-SA">أسرع</span><span lang="AR-SA"> </span><span lang="AR-SA">عمر</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">أحد</span><span lang="AR-SA"> </span><span lang="AR-SA">الطلعات</span><span lang="AR-SA"> </span><span lang="AR-SA">وتأخرت</span><span lang="AR-SA"> </span><span lang="AR-SA">أنا</span><span lang="AR-SA"> </span><span lang="AR-SA">عن</span><span lang="AR-SA"> </span><span lang="AR-SA">زهرة</span><span lang="AR-SA"> </span><span lang="AR-SA">أيضاً. كلما كان المسار صعوداً
كنت أشعر مباشرة بتأثير وزني. لم</span><span lang="AR-SA"> </span><span lang="AR-SA">أتوقف</span><span lang="AR-SA"> </span><span lang="AR-SA">طويلاً</span><span lang="AR-SA"> </span><span lang="AR-SA">عند</span><span lang="AR-SA"> </span><span lang="AR-SA">النقطة</span><span lang="AR-SA"> </span><span lang="AR-SA">الخامسة</span><span lang="AR-SA"> (</span><span lang="AR-SA">٥٥كم</span><span lang="AR-SA">) </span><span lang="AR-SA">بل</span><span lang="AR-SA"> </span><span lang="AR-SA">أكلت</span><span lang="AR-SA"> </span><span lang="AR-SA">برتقالة</span><span lang="AR-SA"> </span><span lang="AR-SA">هناك</span><span lang="AR-SA"> </span><span lang="AR-SA">وساعدني</span><span lang="AR-SA"> </span><span lang="AR-SA">تامر</span><span lang="AR-SA"> </span><span lang="AR-SA">درويش</span><span lang="AR-SA"> </span><span lang="AR-SA">مدير</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">ملئ</span><span lang="AR-SA"> </span><span lang="AR-SA">قارورتي</span><span lang="AR-SA"> </span><span lang="AR-SA">بالماء</span><span lang="AR-SA"> </span><span lang="AR-SA">وكيس</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">الأملاح</span><span lang="AR-SA"> </span><span lang="AR-SA">ومضيت</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">الطريق</span><span lang="AR-SA">. </span><span lang="AR-SA">وصلت</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">الشارع</span><span lang="AR-SA"> </span><span lang="AR-SA">المسفلت</span><span lang="AR-SA"> </span><span lang="AR-SA">ولحقت</span><span lang="AR-SA"> </span><span lang="AR-SA">هناك</span><span lang="AR-SA"> </span><span lang="AR-SA">بزهرة</span><span lang="AR-SA"> </span><span lang="AR-SA">فجريت</span><span lang="AR-SA"> </span><span lang="AR-SA">معها</span><span lang="AR-SA"> </span><span lang="AR-SA">قليلاً</span><span lang="AR-SA"> </span><span lang="AR-SA">ثم</span><span lang="AR-SA"> </span><span lang="AR-SA">تركتها</span><span lang="AR-SA"> </span><span lang="AR-SA">لأمضي</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">سرعة</span><span lang="AR-SA"> </span><span lang="AR-SA">مناسبة</span><span lang="AR-SA"> </span><span lang="AR-SA">لي</span><span lang="AR-SA">. </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">سبعة</span><span lang="AR-SA"> </span><span lang="AR-SA">كيلومتر</span><span lang="AR-SA"> </span><span lang="AR-SA">خرجت</span><span lang="AR-SA"> </span><span lang="AR-SA">عن</span><span lang="AR-SA"> </span><span lang="AR-SA">الشارع</span><span lang="AR-SA"> </span><span lang="AR-SA">داخلاً</span><span lang="AR-SA"> </span><span lang="AR-SA">الصحراء</span><span lang="AR-SA"> </span><span lang="AR-SA">بأتجاه</span><span lang="AR-SA"> </span><span lang="AR-SA">المخيم</span><span lang="AR-SA"> </span><span lang="AR-SA">وخط</span><span lang="AR-SA"> </span><span lang="AR-SA">النهاية</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">ينتظرني</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">٣</span><span lang="AR-SA"> </span><span lang="AR-SA">كيلومتر</span><span lang="AR-SA">. </span><span lang="AR-SA">التففت</span><span lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span lang="AR-SA"> </span><span lang="AR-SA">الوراء</span><span lang="AR-SA"> </span><span lang="AR-SA">فرأيت</span><span lang="AR-SA"> </span><span lang="AR-SA">شخصاً</span><span lang="AR-SA"> </span><span lang="AR-SA">يقترب</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">بعيد</span><span lang="AR-SA"> </span><span lang="AR-SA">فاستغربت</span><span lang="AR-SA"> </span><span lang="AR-SA">كيف</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">زهرة</span><span lang="AR-SA"> </span><span lang="AR-SA">رفعت</span><span lang="AR-SA"> </span><span lang="AR-SA">سرعتها</span><span lang="AR-SA"> </span><span lang="AR-SA">كثيراً</span><span lang="AR-SA"> </span><span lang="AR-SA">ولم</span><span lang="AR-SA"> </span><span lang="AR-SA">أعلم</span><span lang="AR-SA"> </span><span lang="AR-SA">إلا</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">الوصول</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA"> </span><span lang="AR-SA">الشخص</span><span lang="AR-SA"> </span><span lang="AR-SA">لم</span><span lang="AR-SA"> </span><span lang="AR-SA">يكن</span><span lang="AR-SA"> </span><span lang="AR-SA">إلّا</span><span lang="AR-SA"> </span><span lang="AR-SA">هيام</span><span lang="AR-SA"> </span><span lang="AR-SA">التي</span><span lang="AR-SA"> </span><span lang="AR-SA">أحسنت</span><span lang="AR-SA"> </span><span lang="AR-SA">الأداء</span><span lang="AR-SA"> </span><span lang="AR-SA">كثيراً</span><span lang="AR-SA"> </span><span lang="AR-SA">فلحقت</span><span lang="AR-SA"> </span><span lang="AR-SA">بزهرة</span><span lang="AR-SA"> </span><span lang="AR-SA">وتجاوزتها</span><span lang="AR-SA"> </span><span lang="AR-SA">ولو</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA">
</span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">أطول</span><span lang="AR-SA"> </span><span lang="AR-SA">بكيلومترين</span><span lang="AR-SA"> </span><span lang="AR-SA">أو</span><span lang="AR-SA"> </span><span lang="AR-SA">ثلاثة</span><span lang="AR-SA"> </span><span lang="AR-SA">لكانت</span><span lang="AR-SA"> </span><span lang="AR-SA">قد</span><span lang="AR-SA"> </span><span lang="AR-SA">لحقت</span><span lang="AR-SA"> </span><span lang="AR-SA">بي</span><span lang="AR-SA">.</span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">لم</span><span lang="AR-SA"> </span><span lang="AR-SA">أكاد</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">أستطيع</span><span lang="AR-SA"> </span><span lang="AR-SA">المشي</span><span lang="AR-SA"> </span><span lang="AR-SA">أو</span><span lang="AR-SA"> </span><span lang="AR-SA">حتى</span><span lang="AR-SA"> </span><span lang="AR-SA">التحرك</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">الوصول</span><span lang="AR-SA">. </span><span lang="AR-SA">حاولت</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">أشارك</span><span lang="AR-SA"> </span><span lang="AR-SA">بحصة</span><span lang="AR-SA"> </span><span lang="AR-SA">يوغا</span><span lang="AR-SA"> </span><span lang="AR-SA">مع</span><span lang="AR-SA"> </span><span lang="AR-SA">الآخرين</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">المساء</span><span lang="AR-SA"> </span><span lang="AR-SA">تحت</span><span lang="AR-SA"> </span><span lang="AR-SA">إشراف</span><span lang="AR-SA"> </span><span lang="AR-SA">أميرة</span><span lang="AR-SA"> </span><span lang="AR-SA">أيمن</span><span lang="AR-SA"> </span><span lang="AR-SA">فأحسست</span><span lang="AR-SA"> </span><span lang="AR-SA">بالبرد</span><span lang="AR-SA"> </span><span lang="AR-SA">واضطريت</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">اتوقف</span><span lang="AR-SA"> </span><span lang="AR-SA">ولكني</span><span lang="AR-SA"> </span><span lang="AR-SA">شاركت</span><span lang="AR-SA"> </span><span lang="AR-SA">بحصة</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">صباح</span><span lang="AR-SA"> </span><span lang="AR-SA">اليوم</span><span lang="AR-SA"> </span><span lang="AR-SA">التالي</span><span lang="AR-SA"> </span><span lang="AR-SA">ساهمت</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">استشفاء</span><span lang="AR-SA"> </span><span lang="AR-SA">عضلاتي</span><span lang="AR-SA"> </span><span lang="AR-SA">المتشنجة</span><span lang="AR-SA"> </span><span lang="AR-SA">كما</span><span lang="AR-SA"> </span><span lang="AR-SA">ساهم</span><span lang="AR-SA"> </span><span lang="AR-SA">صوت</span><span lang="AR-SA"> </span><span lang="AR-SA">أميرة</span><span lang="AR-SA"> </span><span lang="AR-SA">الهادئ</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">الاسترخاء</span><span lang="AR-SA"> </span><span lang="AR-SA">نفسياً</span><span lang="AR-SA">. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">استمتعت</span><span lang="AR-SA"> </span><span lang="AR-SA">بعشاء</span><span lang="AR-SA"> </span><span lang="AR-SA">مندي</span><span lang="AR-SA"> </span><span lang="AR-SA">الدجاج</span><span lang="AR-SA"> </span><span lang="AR-SA">الذيذ</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">وتبادلنا</span><span lang="AR-SA"> </span><span lang="AR-SA">قصصنا</span><span lang="AR-SA"> </span><span lang="AR-SA">المختلفة</span><span lang="AR-SA">. </span><span lang="AR-SA">فكلٌ</span><span lang="AR-SA"> </span><span lang="AR-SA">رأى</span><span lang="AR-SA"> </span><span lang="AR-SA">الحدث</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">وجهة</span><span lang="AR-SA"> </span><span lang="AR-SA">نظر</span><span lang="AR-SA"> </span><span lang="AR-SA">مختلفة</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA">. </span><span lang="AR-SA">سمعت</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">جين</span><span lang="AR-SA"> </span><span lang="AR-SA">السويسري</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">كل</span><span lang="AR-SA"> </span><span lang="AR-SA">عضلاته</span><span lang="AR-SA"> </span><span lang="AR-SA">أخذت</span><span lang="AR-SA"> </span><span lang="AR-SA">بالتشنج</span><span lang="AR-SA"> </span><span lang="AR-SA">حتى</span><span lang="AR-SA"> </span><span lang="AR-SA">عضلات</span><span lang="AR-SA"> </span><span lang="AR-SA">وجهه</span><span lang="AR-SA"> </span><span lang="AR-SA">وربما</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">نقص</span><span lang="AR-SA"> </span><span lang="AR-SA">الأملاح</span><span lang="AR-SA"> </span><span lang="AR-SA">هو</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">سبب</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA">. </span><span lang="AR-SA">وأكمل</span><span lang="AR-SA"> </span><span lang="AR-SA">شريف</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">بوقت</span><span lang="AR-SA"> </span><span lang="AR-SA">لا</span><span lang="AR-SA"> </span><span lang="AR-SA">بأس</span><span lang="AR-SA"> </span><span lang="AR-SA">به</span><span lang="AR-SA"> </span><span lang="AR-SA">رغم</span><span lang="AR-SA"> </span><span lang="AR-SA">مروره</span><span lang="AR-SA"> </span><span lang="AR-SA">بفترات</span><span lang="AR-SA"> </span><span lang="AR-SA">عصيبة</span><span lang="AR-SA"> </span><span lang="AR-SA">حيث</span><span lang="AR-SA"> </span><span lang="AR-SA">كاد</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">يغمى</span><span lang="AR-SA"> </span><span lang="AR-SA">عليه</span><span lang="AR-SA">. </span><span lang="AR-SA">نينا</span><span lang="AR-SA"> </span><span lang="AR-SA">البريطانية</span><span lang="AR-SA"> </span><span lang="AR-SA">المصرية</span><span lang="AR-SA"> </span><span lang="AR-SA">وصلت</span><span lang="AR-SA"> </span><span lang="AR-SA">في</span><span lang="AR-SA"> </span><span lang="AR-SA">المركز</span><span lang="AR-SA"> </span><span lang="AR-SA">الأول</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">النساء</span><span lang="AR-SA"> </span><span lang="AR-SA">والثاني</span><span lang="AR-SA"> </span><span lang="AR-SA">إجمالاً</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">عمرو</span><span lang="AR-SA"> </span><span lang="AR-SA">حسن</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">وصل</span><span lang="AR-SA"> </span><span lang="AR-SA">بوقت</span><span lang="AR-SA"> </span><span lang="AR-SA">خيالي</span><span lang="AR-SA">. </span><span lang="AR-SA">لم</span><span lang="AR-SA"> </span><span lang="AR-SA">أعلم</span><span lang="AR-SA"> </span><span lang="AR-SA">إلّا</span><span lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span lang="AR-SA"> </span><span lang="AR-SA">عدة</span><span lang="AR-SA"> </span><span lang="AR-SA">أسابيع</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">مركزي</span><span lang="AR-SA"> </span><span lang="AR-SA">كان</span><span lang="AR-SA"> </span><span lang="AR-SA">الثالث</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">الرجال</span><span lang="AR-SA"> </span><span lang="AR-SA">والرابع</span><span lang="AR-SA"> </span><span lang="AR-SA">إجمالاً</span><span lang="AR-SA">.</span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">لا</span><span lang="AR-SA"> </span><span lang="AR-SA">أهتم</span><span lang="AR-SA"> </span><span lang="AR-SA">بالمراكز</span><span lang="AR-SA"> </span><span lang="AR-SA">كثيراً</span><span lang="AR-SA"> </span><span lang="AR-SA">لكنني</span><span lang="AR-SA"> </span><span lang="AR-SA">أشعر</span><span lang="AR-SA"> </span><span lang="AR-SA">أن</span><span lang="AR-SA"> </span><span lang="AR-SA">بإمكاني</span><span lang="AR-SA"> </span><span lang="AR-SA">تحسين</span><span lang="AR-SA"> </span><span lang="AR-SA">أدائي</span><span lang="AR-SA"> </span><span lang="AR-SA">مع</span><span lang="AR-SA"> </span><span lang="AR-SA">القليل</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">التمرين</span><span lang="AR-SA"> </span><span lang="AR-SA">الإضافي</span><span lang="AR-SA"> </span><span lang="AR-SA">والأهم</span><span lang="AR-SA"> </span><span lang="AR-SA">هو</span><span lang="AR-SA"> </span><span lang="AR-SA">تخفيض</span><span lang="AR-SA"> </span><span lang="AR-SA">الوزن</span><span lang="AR-SA"> </span><span lang="AR-SA">ولكنني</span><span lang="AR-SA"> </span><span lang="AR-SA">يأست</span><span lang="AR-SA"> </span><span lang="AR-SA">من</span><span lang="AR-SA"> </span><span lang="AR-SA">قدرتي</span><span lang="AR-SA"> </span><span lang="AR-SA">على</span><span lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span lang="AR-SA">. </span><span lang="AR-SA">لنرى</span><span lang="AR-SA"> </span><span lang="AR-SA">ما</span><span lang="AR-SA"> </span><span lang="AR-SA">سيأتي</span><span lang="AR-SA"> </span><span lang="AR-SA">به</span><span lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span lang="AR-SA"> </span><span lang="AR-SA">القادم</span><span lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span lang="AR-SA"> </span><span lang="AR-SA">اتطلع</span><span lang="AR-SA"> </span><span lang="AR-SA">إليه كثيراً.</span></span><span lang="AR-SA" style="font-size: 18pt; mso-ascii-font-family: "Geeza Pro"; mso-hansi-font-family: "Geeza Pro";"><o:p></o:p></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-7uTlu1nn6yc/YFWawAhhIPI/AAAAAAAABWo/uz2wp89WBjwkgrOrN8rm7DPvMp4yxGi9ACLcBGAsYHQ/s2048/Q66%2B1.JPG" imageanchor="1" style="font-size: medium; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1365" data-original-width="2048" src="https://1.bp.blogspot.com/-7uTlu1nn6yc/YFWawAhhIPI/AAAAAAAABWo/uz2wp89WBjwkgrOrN8rm7DPvMp4yxGi9ACLcBGAsYHQ/s320/Q66%2B1.JPG" width="320" /></a></div><p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA"></span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-oM6vKbQXEuQ/YFWaSu90bQI/AAAAAAAABWM/kjq-NyzYwkw3HWeyrfVr3gRYtg3iVSayACLcBGAsYHQ/s1138/Ranking%2BQARRUN%2B66.jpg" imageanchor="1" style="font-size: medium; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1138" data-original-width="786" height="320" src="https://1.bp.blogspot.com/-oM6vKbQXEuQ/YFWaSu90bQI/AAAAAAAABWM/kjq-NyzYwkw3HWeyrfVr3gRYtg3iVSayACLcBGAsYHQ/s320/Ranking%2BQARRUN%2B66.jpg" /></a></div><p dir="RTL" style="direction: rtl; font-stretch: normal; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA"></span></span></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com1tag:blogger.com,1999:blog-7923666977254014526.post-59068527328456524922021-01-01T15:04:00.000+01:002021-01-01T15:04:07.915+01:00تمعّن في ٢٠٢٠ والتخطيط لعام ٢٠٢١<p dir="rtl" style="text-align: right;"><a href="https://1.bp.blogspot.com/-jSNusDiVRFI/X-8pZ6JsCKI/AAAAAAAABUQ/QHE83CXswfsAzQXRe6FPk3NciodAzxJtgCLcBGAsYHQ/s2048/IMG_6009.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2048" data-original-width="1539" height="320" src="https://1.bp.blogspot.com/-jSNusDiVRFI/X-8pZ6JsCKI/AAAAAAAABUQ/QHE83CXswfsAzQXRe6FPk3NciodAzxJtgCLcBGAsYHQ/w240-h320/IMG_6009.JPG" width="240" /></a><span style="font-size: large;"> </span></p><p dir="rtl" style="text-align: right;"><span style="font-size: large;">ها هي نهاية عام ٢٠٢٠ الفريد من
نوعه. وكما أصبحت عادتي في آخر كل عام فإنني أعيد النظر إلى إنجازات ودروس العام
الراحل وأتخيل ما يمكن إنجازه في العام الجديد. تفاصيل تمريناتي موجودة في حسابي
في غارمين ولخصتها هنا للتسعة سنين الماضية. </span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; min-height: 32.7px; text-align: right; unicode-bidi: embed;"><span lang="AR-SA"><o:p><span><a href="https://connect.garmin.com/modern/profile/Tarek_Badawi">https://connect.garmin.com/modern/profile/Tarek_Badawi</a></span></o:p></span></p><p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; min-height: 32.7px; text-align: right; unicode-bidi: embed;"><span lang="AR-SA"><o:p></o:p></span></p><div class="separator" style="clear: both; text-align: center;"><span lang="AR-SA"><a href="https://1.bp.blogspot.com/-KEGJiJF5XuQ/X-8a44JUz8I/AAAAAAAABUE/jplRCYDp2CcUnZGFW4npqhoE_H5QF5MFwCLcBGAsYHQ/s1437/Training%2BVolume%2B2020.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="178" data-original-width="1437" height="110" src="https://1.bp.blogspot.com/-KEGJiJF5XuQ/X-8a44JUz8I/AAAAAAAABUE/jplRCYDp2CcUnZGFW4npqhoE_H5QF5MFwCLcBGAsYHQ/w663-h110/Training%2BVolume%2B2020.png" width="663" /></a></span></div><span lang="AR-SA"><br /></span><p></p><p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; min-height: 32.7px; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">كررت
في ٢٠٢٠ رفع معدل ساعات التمرين الأسبوعية لأصل إلى رقم قياسي جديد لي وهو ٨٫٥
ساعة</span><span face="Helvetica, sans-serif" lang="AR-SA">/</span><span lang="AR-SA">اسبوع. وما هذا الرقم بعالٍ بالنسبة إلى بعض
منكم ولكنه إنجاز ممتاز بالنسبة لي وأتمنى أن أستطيع تكراره أو رفعه قليلاً في
٢٠٢١. العامل الرئيسي اللذي ساعدني في تحقيق هذا المعدل هو جائحة فيروس كورونا
التي غيرت نظام حياتنا وعملنا كلياً. والتغيير كان سلبياً في العديد من المجالات
ولكن هناك الكثير من الإيجابيات التي أُفَضِّل أن أراها. </span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; min-height: 32.7px; text-align: right; unicode-bidi: embed;"><span lang="AR-SA"><o:p><span style="font-size: large;"> </span></o:p></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">جزء
لا بأس به من عملي يتكون من إجتماعات أغلبها عبر الإنترنت لكونها مع زملاءٍ من
دولٍ و قاراتٍ مختلفة. كما إنّ علي قراءة الكثير من التقارير والإيميلات والرد
عليها. وجدت أنني أصبحت أكثر كفاءة عندما تحولت إلى عمل هذا النوع من الأشغال من
المنزل معظم الوقت. فليس فقط أنني وفرت مدة الذهاب إلى المكتب والرجوع منه، بل فإن
تركيزي قد ازداد فأُنهي بعض الأعمال بسرعة أكبر. كما كنت أسافر الكثير في الماضي
لمتابعة التطورات في دولٍ عديدة داخل المنطقة المسؤول عنها وخارجها. وهذا السفر
الكثيف كان أكبر عائق لي يمنعني من استثمار الوقت الذي أريده في هوايتي. ولقد توقف
هذا السفر تماماً فكانت آخر رحلة عمل لي في شهر مارس وكادت أن تُلغى في ذلك الوقت أيضاً.
وبالطبع فإن ما خسرته هو الإختلاط مع الزملاء وأعضاء فريقي ولهذا فإنني أتطلع إلى
نهاية هذا الوضع الغريب بأسرع وقت ممكن. ولكن إلى ذلك الحين فسوف أستغل الإيجابيات
بأكبر قدرٍ ممكن. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; min-height: 32.7px; text-align: right; unicode-bidi: embed;"><span lang="AR-SA"><o:p><span style="font-size: large;"> </span></o:p></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">دعوني
أذكر بعض السباقات التي شاركت بها هذا العام</span><span face="Helvetica, sans-serif" lang="AR-SA">:</span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">٢٤
يناير</span><span face="Helvetica, sans-serif" lang="AR-SA">:</span><span lang="AR-SA"> ماراثون القاهرة </span><span face="Helvetica, sans-serif" lang="AR-SA">(</span><span lang="AR-SA">٤٢ كم</span><span face="Helvetica, sans-serif" lang="AR-SA">)</span><span lang="AR-SA"> </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">٢٢
فبراير</span><span face="Helvetica, sans-serif" lang="AR-SA">:</span><span lang="AR-SA"> نصف ماراثون الأهرام </span><span face="Helvetica, sans-serif" lang="AR-SA">(</span><span lang="AR-SA">٢١ كم</span><span face="Helvetica, sans-serif" lang="AR-SA">) (</span><span lang="AR-SA">تراي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فاكتوري</span><span face="Helvetica, sans-serif" lang="AR-SA">)</span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">١٩
سبتمبر</span><span face="Helvetica, sans-serif" lang="AR-SA">:</span><span lang="AR-SA"> تريل ماستر وهي جرية صحراوية </span><span face="Helvetica, sans-serif" lang="AR-SA">(</span><span lang="AR-SA">٢١ كم</span><span face="Helvetica, sans-serif" lang="AR-SA">)</span><span lang="AR-SA"> في محمية وادي دجلة </span><span face="Helvetica, sans-serif" lang="AR-SA">(</span><span lang="AR-SA">تراي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فاكتوري</span><span face="Helvetica, sans-serif" lang="AR-SA">)</span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">١٠
أكتوبر</span><span face="Helvetica, sans-serif" lang="AR-SA">:</span><span lang="AR-SA"> ترياثلون سهل الحشيش، المسافة الأولمبية </span><span face="Helvetica, sans-serif" lang="AR-SA">(</span><span lang="AR-SA">تراي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فاكتوري</span><span face="Helvetica, sans-serif" lang="AR-SA">)</span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">٢٧
نوفمبر</span><span face="Helvetica, sans-serif" lang="AR-SA">:</span><span lang="AR-SA"> تحدي الجلالة وهو سباق دراجات لمسافة ١٣٧ كم
مع تسلق مجموع ١١٣٧م. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">١١</span><span face="Helvetica, sans-serif" lang="AR-SA">-</span><span lang="AR-SA">١٢ ديسمبر</span><span face="Helvetica, sans-serif" lang="AR-SA">:</span><span lang="AR-SA"> حتحور١٠٠ وهو جري صحراوي في سيناء لمسافة ١٠٠
كم على مدى يومين كنت قد أكملته في العام الماضي ولكني اضطررت إلى التوقف هذا
العام بعد سبعين كيلومتر بسبب المرض كما ذكرت في تدوينة سابقة.</span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; min-height: 32.7px; text-align: right; unicode-bidi: embed;"><span lang="AR-SA"><o:p><span style="font-size: large;"> </span></o:p></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">كما
ترون فإن أغلب التحديات كانت في مجال الجري وهذا يُفَسِّر أنني تعديت الألفين
كيلومتر من تمارين الجري في ٢٠٢٠ للمرة الثانية بعد عدة سنواتٍ. كما كنت قد كتبت
قبل سنة عن عدد الكيلومترات على الدراجة في ٢٠١٩ قائلاً أنني أقتربت كثيراً من ال
٤٠٠٠ كم وأود أن أكسر هذا الرقم في ٢٠٢٠ ولكن لم أفلح في تحقيق ذلك. ولذا فإن هذا
سيكون أحد أهدافي لعام ٢٠٢١، هذا بالإضافة إلى تكرار الجري لأكثر من ٢٠٠٠ كيلومتر
والتمرّن بمعدل ٨٫٥ ساعة بالأسبوع أو أكثر إن استطعت. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; min-height: 32.7px; text-align: right; unicode-bidi: embed;"><span lang="AR-SA"><o:p><span style="font-size: large;"> </span></o:p></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">أما
بالنسبة إلى الفعاليات التي سأشارك بها فهناك فعاليتان رئيسيتان</span><span face="Helvetica, sans-serif" lang="AR-SA">:</span><span lang="AR-SA"> حتحور ١٠٠ و آيرونمان ٧٠٫٣ </span><span face="Helvetica, sans-serif" lang="AR-SA">(</span><span lang="AR-SA">نصف الرجل الحديدي</span><span face="Helvetica, sans-serif" lang="AR-SA">)</span><span lang="AR-SA">. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; min-height: 32.7px; text-align: right; unicode-bidi: embed;"><span lang="AR-SA"><o:p><span style="font-size: large;"> </span></o:p></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">حتحور١٠٠</span><span face="Helvetica, sans-serif" lang="AR-SA">:</span><span lang="AR-SA"> بعد فشلي في إكمال السباق قبل ٣ أسابيع
راودتني أفكار توسوس لي بأن عليَّ أن أثبت نفسي بطريقة ما. ولكن الحقيقة أن لا شيء
يحتاج الإثبات بتاتاً. كل ما أنويه هو أن أعيد المشاركة في هذا الحدث الشيّق
والتعرّف على دفعة ثالثة من أناس يثيرون الإهتمام بشخصياتهم التي تجعلهم يتحدون
أنفسهم بأعمال تكاد تكون مستحيلة إلى أن تُنجَز. وسأكمل السباق هذه المرة إن شاء
الله ولكني لن أقتل نفسي في المحاولة إن لم يحالفني الحظ لسبب ما، خاصة إن كان
يتعلق بالمحافظة على صحتي وقدرتي على المشاركة في أحداث كهذا على المدى
الطويل. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; min-height: 32.7px; text-align: right; unicode-bidi: embed;"><span lang="AR-SA"><o:p><span style="font-size: large;"> </span></o:p></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">آيرونمان
٧٠٫٣</span><span face="Helvetica, sans-serif" lang="AR-SA">:</span><span lang="AR-SA"> أعلنت شركة الآيرونمان أنها ستقيم سباق ٧٠٫٣،
أي نصف الرجل الحديدي، في سهل الحشيش </span><span face="Helvetica, sans-serif" lang="AR-SA">(</span><span lang="AR-SA">قرب الغردقة</span><span face="Helvetica, sans-serif" lang="AR-SA">)</span><span lang="AR-SA"> في
نوفمبر. وما الآيرونمان إلا علامة تجارية لشركة عالمية. ولكن قد كان هناك سباق في
سهل الحشيش تنظمه شركة تراي فاكتوري المصرية مرتين في السنة ويشمل عدة مسافات منها
سباق بمسافة ٧٠٫٣. فبعد إن مهدت تراي فاكتوري المحلية الطريق أتت شركة آيرونمان
العالمية الآن لتستولي على البيت المفروش. ومع أنني أؤمن ان تأثير المنافسة في كل
المجالات لا بد أن يكون إيجابياً إلّا انني لا أفهم لماذا لا تنظم آيرونمان سباقها
في موقع آخر من مواقع مصر الجميلة والمناسِبة، بل تدفع تراي فاكتوري للرحيل من سهل
الحشيش وللبحث عن موقع جديد. ومع هذا الشعور السلبي من جهتي ضد آيرونمان إلا انني
كرياضي أعلم أيضاً أن مجيء شركة عالمية إلى مصر سينعش رياضة الترياثلون ويملك
القدرة على خلق قفزة نوعية في هذا المجال. ولذلك فأنا أرحب بمجيئهم وأنوي المشاركة
في سباق نوفمبر إن استطعت. واعترافاً بإنجازات تراي فاكتوري فإني أنوي أيضاً
المشاركة في سباقات الترياثلون التي ستنظمها متأكداً بأنها ستكون ممتازة أيضاً كما
عودتنا في الماضي. سباق تراي فاكتوري القادم سيكون في شهر أبريل وكما سمعت فإنهم
قد ينظمونه في منطقة سوما باي. </span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; min-height: 32.7px; text-align: right; unicode-bidi: embed;"><span lang="AR-SA"><o:p><span style="font-size: large;"> </span></o:p></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">هذه
بعض خطط عام ٢٠٢١. ولكن البداية ستكون بعد ٤ أسابيع حيث سأشارك في ماراثون القاهرة
مرة أخرى في ٢٩ يناير وقبل كل ماراثون أتسائل إن كان بإمكاني في يوم من الأيام أن
أكسر رقمي القياسي الذي سجلته في أول ماراثون لي عام ٢٠٠١. هذا الماراثون القادم
يصادف مرور ٢٠ عام على ماراثوني الأول بزمنه القياسي لي. فهل سأحطم هذا الزمن هذه
السنة؟</span><span lang="AR-SA"><o:p></o:p></span></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; min-height: 32.7px; text-align: right; unicode-bidi: embed;"><span lang="AR-SA"><o:p><span style="font-size: large;"> </span></o:p></span></p>
<p dir="RTL" style="direction: rtl; font-stretch: normal; margin-bottom: .0001pt; margin: 0in; text-align: right; unicode-bidi: embed;"><span lang="AR-SA"><span style="font-size: large;">كل
عام وأنتم بخير. </span></span><span lang="AR-SA" style="font-size: 18pt; mso-ascii-font-family: "Geeza Pro"; mso-hansi-font-family: "Geeza Pro";"><o:p></o:p></span></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com0tag:blogger.com,1999:blog-7923666977254014526.post-43524045530375486372020-12-23T16:21:00.003+01:002020-12-23T17:20:43.707+01:00DNF - Did Not Finish - لم يكمل السباق<p dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">محبّو</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الترياثلون</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">وخاصة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مسافة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الآيرونمان</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قد</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">رأوا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بالأغلب</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تلك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الصور</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">للّاعبة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">جولي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">موس</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أوائل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الثمانينات</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فاقدة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قدرة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">التحكم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">على</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">جسدها</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">وزاحفة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بآخر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ما</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بها</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">طاقة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">خط</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">النهاية</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لتحصل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">على</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المركز</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الثاني</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">انعادت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تلك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الصور</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الشهيرة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">التسعينات</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">حيث</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تنافست</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ويندي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إنغرام</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">شان</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ولش</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">على</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المركزين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الثالث</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">والرابع</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">زاحفتان</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">على</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أيديهن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أرجلهن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">خط</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">النهاية</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">ثم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">نقرأ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عدّاء</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المسافات</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الطويلة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سكوت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">جورك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الشهير</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أنهى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سباقات،</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فاز</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بها</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">رغم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إصابات</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الرجل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تجعلك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تستغرب</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كيف</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">استطاع</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الاستمرار</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">حتى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لخطوة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">واحدة</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عام</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">٢٠٠٥ شارك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سكوت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">جورك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">واحدٍ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أكثر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سباقات</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الجري</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قسوة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">وهو</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">وادي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الموت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أريزونا</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">بعد</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">٧٠</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إجمالي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">١٣٥</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ميل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">وسط</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الصحراء</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و تحت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">شمس</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">منتصف</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">شهر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">يوليو الحارقة،</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أصيب</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سكوت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بالرجفة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">التقيّؤ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و انهار</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">جانب</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الطريق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فلم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">يحرك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ساكناً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لمدة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">١٠</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">دقائق</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">ثم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قام</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ليكمل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و يحطم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">رقمه</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">القياسي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">السابق</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">هذه</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">هي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">القصص</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">البطولية</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">التي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تُحكى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فتشهد</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لقوة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الإرادة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و العزيمة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لدى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ممارسي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">رياضات</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">التحمل</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">و بالفعل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فإن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">هؤلاء</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الرياضيين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أقسى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ما</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عرفته</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الرياضة،</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">جسدياً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ذهنياً</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">فكيف</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إذاً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">نتعامل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مع</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span><span dir="LTR" face="Helvetica, sans-serif">DNF (Did Not
Finish)</span><span dir="RTL"></span><span dir="RTL"></span><span face="Helvetica, sans-serif"><span dir="RTL"></span><span dir="RTL"></span>
</span></span><span lang="AR-SA">أي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عدم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إنهاء</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سباقٍ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ما؟</span><span dir="LTR" style="font-family: "Geeza Pro", serif;"><o:p></o:p></span></span></p><p dir="RTL" style="direction: rtl; text-align: right; unicode-bidi: embed;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-raWb3Ka9Iko/X-NfriqMsPI/AAAAAAAABTk/QE5MFXkYx-wZdxyQeBAsZXfBjBCyie3WgCLcBGAsYHQ/s1024/WhatsApp%2BImage%2B2020-12-23%2Bat%2B16.13.52.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="576" height="400" src="https://1.bp.blogspot.com/-raWb3Ka9Iko/X-NfriqMsPI/AAAAAAAABTk/QE5MFXkYx-wZdxyQeBAsZXfBjBCyie3WgCLcBGAsYHQ/w225-h400/WhatsApp%2BImage%2B2020-12-23%2Bat%2B16.13.52.jpeg" width="225" /></a></div><p></p><p dir="RTL" style="direction: rtl; font-stretch: normal; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">لأول</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مرة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">حياتي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الرياضية</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فإنني</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فشلت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إنهاء</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">كانت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">هذه</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">هي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مشاركتي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الثانية</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">حتحور</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">١٠٠</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">حيث</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كنت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قد</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أكملت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المائة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كيلومتر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سيناء</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">العام</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الماضي</span><span face="Helvetica, sans-serif" lang="AR-SA"> (</span><span lang="AR-SA">إقرؤا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تقرير</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كتبته</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الوقت</span><span face="Helvetica, sans-serif" lang="AR-SA">). </span><span lang="AR-SA">إختلف</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قليلاً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">هذا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">العام</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">حيث</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">طالت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مسافة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">اليوم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الأول</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بمقدار</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">٥</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كيلومتر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لتصل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ال</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">٤٠</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كيلومتر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بينما</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قصر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">اليوم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الثاني</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بنفس</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المقدار</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ليكون</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">٦٠</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كيلومتر</span><span face="Helvetica, sans-serif" lang="AR-SA"> "</span><span lang="AR-SA">فقط</span><span face="Helvetica, sans-serif" lang="AR-SA">". </span><span lang="AR-SA">كما</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تغيرت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مسارات</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">اليومين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فكان</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">اليوم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الأول</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قاسٍ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">جداً</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مع</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فقد</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">انهيت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">اليوم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الأول</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بشعورٍ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أحسن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بكثير</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">شعوري</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بعد</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أول</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">يوم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">العام</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الماضي</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA"><o:p></o:p></span></span></p><p dir="RTL" style="direction: rtl; font-stretch: normal; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">كنت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أتوقع</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">اليوم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الثاني</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">يكون</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">طويلاً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ولكن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سهلاً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">نسبياً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلّا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أول</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">١٠</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كيلومتر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">التي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كانت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">رمال</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عميقة</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">لا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أذكر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">نقطة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">التموين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الأولى</span><span face="Helvetica, sans-serif" lang="AR-SA"> (</span><span lang="AR-SA">هناك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">نقطة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">١٠</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كم</span><span face="Helvetica, sans-serif" lang="AR-SA">) </span><span lang="AR-SA">ولكن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">منتصف</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المسافة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">النقطة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الثانية</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بدأت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أشعر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بمغص</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">معدتي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و إحساسٌ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بالحاجة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">التقيّؤ و قضاء</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الحاجة</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">أخذ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">هذا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الشعور</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بالإزدياد</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">درجة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أنني</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">توقفت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الشرب</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">والأكل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و راودتني</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فكرة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">التوقف</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لأول</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مرة</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">لم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">آكل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أو</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أشرب</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">شيء في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">نقطة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">التموين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الثانية</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">واكتفيت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بتدليك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">للعضلات</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المتخصصين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مجموعة</span><span face="Helvetica, sans-serif" lang="AR-SA"> "</span><span lang="AR-SA">فيزيك</span><span face="Helvetica, sans-serif" lang="AR-SA">" </span><span lang="AR-SA">الذين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">يمهرون</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">صنعتهم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بامتياز</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">كنت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أعلم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أنه</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سيصعب</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">علي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إكمال</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المسافة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الباقية</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و لكنني</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قررت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أحاول</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">حملت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">موزة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">يدي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و خرجت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">النقطة</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">رافقني</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الجمل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">راكبه</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">البدوي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ليؤكدا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أنني</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">خاتم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المتسابقين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و رأيت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كانوا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أقصى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الخلف</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">اليوم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الأول</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">يجرون</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أو</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">يمشون</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">البعد</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أمامي</span><span face="Helvetica, sans-serif" lang="AR-SA"> . </span><span lang="AR-SA">بعد</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عدة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مئات</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الأمتار</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قشرت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الموزة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">وأكلتها</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">و ما</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فعلت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ذلك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">اضطررت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مباشرة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">التوقف</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">البحث</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أنسب</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مكان</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">خلف</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">صخرة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">زرعة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لقضاء</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">حاجتي</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">راكب</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الجمل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">توقف</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قليلاً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أدرك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ما</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أفعله</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فتركني</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ليتبع</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المتسابقين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الآخرين</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">بذلت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">جهداً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فلحقت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بالآخرين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فما كنت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أجري</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قليلاً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">معهم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">وأسبق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بعضهم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلّا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لأتوقف</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مرة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أخرى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مكان</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أستطيع</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فيه</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الإختباء</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الأنظار</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قليلاً لإستخدام</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المرحاض</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الصحراوي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الواسع</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">آخذاً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">هذا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الحال</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بعين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الإعتبار</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إضافة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أنني</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">استمريت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">غير</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قادرٍ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">على</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ابتلاع</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">شيء</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">صلبٍ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كان</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سائل،</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أتخذت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">القرار</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بأن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أتوقف</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عند</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">النقطة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الثالثة</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">وصلت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">النقطة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لأجد</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ثلاثة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المتسابقين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">يتموّنون</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ويستعدون</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">للخروج</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فرميت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">نفسي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">على</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ظهري</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">طلبت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تأخذني</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سيارة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المخيم</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">كنت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أحاول</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إقناع</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">نفسي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">وأنا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">راقدٌ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">على</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ظهري</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">هذا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">هو</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">القرار</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الوحيد</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الصحيح</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">وأن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">حبي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لهذه</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الرياضة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ينبت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أيضاً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فائدتها</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الصحية</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فلا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">حاجة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">للمجازفة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بصحتي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">على</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المدى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الطويل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أجل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تفادي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الشعور</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المؤقت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بالفشل</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">آخر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">غادر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">النقطة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الثالثة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المتسابقين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كان</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الأستاذ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">محسن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الذي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">انحنى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إلَيَّ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">وهو</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">خارج</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ليقول</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لي</span><span face="Helvetica, sans-serif" lang="AR-SA">: "</span><span lang="AR-SA">إنك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تتخذ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">القرار</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الصائب</span><span face="Helvetica, sans-serif" lang="AR-SA">". </span><span lang="AR-SA"><o:p></o:p></span></span></p><p dir="RTL" style="direction: rtl; font-stretch: normal; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">المبادرة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">على</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تحمل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">طويل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تتطلب</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الجرأة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تدفع</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">نفسك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">معنوياً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">وجسمانياً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لتعدّي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الأوقات</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الصعبة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مواجهة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">المواقف</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">العصيبة</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">عدم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إكمال</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سباق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">يلعب</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عقلك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ليقنعك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بأنك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فشلت</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">إتخاذ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">القرار</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بإنهاء</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سباقك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">يتطلب</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">جرأة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مماثلة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و قدرة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">على</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">التفكير</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الموضوعي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الواقعي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">رغم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الإرهاق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لتفرق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ما</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بين</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">إن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">كنت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تمر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">في</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فترة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">شكٍّ</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">قصيرة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">و</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">عابرة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أنك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تعرّض صحتك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">للخطر</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA">بعد</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">مرور</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أكثر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أسبوع</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">على</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">السباق</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">فأنا</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أشعر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بالإمتنان</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">على</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">هذه</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الخبرة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الجديدة</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">التي</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">تعلمت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">منها</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">الكثير</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span><span lang="AR-SA"><o:p></o:p></span></span></p><p dir="rtl" style="text-align: right;">
</p><p dir="RTL" style="direction: rtl; font-stretch: normal; text-align: right; unicode-bidi: embed;"><span style="font-size: large;"><span lang="AR-SA">وقبل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أن</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أنسى</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">ذكر</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">هذا</span><span face="Helvetica, sans-serif" lang="AR-SA">: </span><span lang="AR-SA">العداء</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">البطل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سكوت</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">جورك</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">لم</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">يكمل</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">بعضاً</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">من</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">سباقاته</span><span face="Helvetica, sans-serif" lang="AR-SA"> </span><span lang="AR-SA">أيضاً</span><span face="Helvetica, sans-serif" lang="AR-SA">. </span></span></p>arab3athletehttp://www.blogger.com/profile/12829354970085219152noreply@blogger.com8