{
 "id": 36908,
 "slug": "2024-10-20_maraton",
 "url": "https://agents.willem.com/pap/posts/2024-10-20_maraton/",
 "source_url": "https://willem.com/pap/2024-10-20_maraton/",
 "language": "pap",
 "date": "2024-10-20",
 "published": "2024-10-20T00:00:00+02:00",
 "created": "2025-06-26T22:09:14.673000+02:00",
 "updated": "2026-10-20T09:22:31.861000+02:00",
 "title": "Maratòn",
 "subtitle": "Mi promé maratòn kompletu",
 "summary": "Djadomingo pasá mi a kaba mi promé maratòn kompletu, kubrí un distansia di 42KM den i rònt di Amsterdam. Un idea ku a kuminsá den un bar ku algun serbes i ku a terminá ku un finish den Stadion Olimpiko. Kon un viahe, kon un eksperensia, bon vale un artíkulo.",
 "topics": [
  "Amsterdam",
  "health",
  "lifestyle",
  "people",
  "running",
  "sport"
 ],
 "author": {
  "name": "Willem L. Middelkoop",
  "url": "https://willem.com"
 },
 "provenance": {
  "kind": "model",
  "method": "Claude Sonnet, two passes (translation, then proofreading) against a glossary; Curaçao/Bonaire (FPI) spelling, no dictionary available",
  "date": "2026-10-20",
  "reviewed_by_native_reader": false,
  "language": "pap",
  "source_language": "en"
 },
 "translations": [
  {
   "language": "en",
   "title": "Marathon",
   "url": "https://agents.willem.com/en/posts/2024-10-20_marathon/",
   "source_url": "https://willem.com/en/2024-10-20_marathon/"
  },
  {
   "language": "nl",
   "title": "Marathon",
   "url": "https://agents.willem.com/nl/posts/2024-10-20_marathon/",
   "source_url": "https://willem.com/nl/2024-10-20_marathon/"
  },
  {
   "language": "de",
   "title": "Marathon",
   "url": "https://agents.willem.com/de/posts/2024-10-20_marathon/",
   "source_url": "https://willem.com/de/2024-10-20_marathon/"
  },
  {
   "language": "es",
   "title": "Maratón",
   "url": "https://agents.willem.com/es/posts/2024-10-20_maraton/",
   "source_url": "https://willem.com/es/2024-10-20_maraton/"
  },
  {
   "language": "fr",
   "title": "Marathon",
   "url": "https://agents.willem.com/fr/posts/2024-10-20_marathon/",
   "source_url": "https://willem.com/fr/2024-10-20_marathon/"
  },
  {
   "language": "it",
   "title": "Maratona",
   "url": "https://agents.willem.com/it/posts/2024-10-20_maratona/",
   "source_url": "https://willem.com/it/2024-10-20_maratona/"
  },
  {
   "language": "pt",
   "title": "Maratona",
   "url": "https://agents.willem.com/pt/posts/2024-10-20_maratona/",
   "source_url": "https://willem.com/pt/2024-10-20_maratona/"
  },
  {
   "language": "fy",
   "title": "Marathon",
   "url": "https://agents.willem.com/fy/posts/2024-10-20_marathon/",
   "source_url": "https://willem.com/fy/2024-10-20_marathon/"
  }
 ],
 "image": "https://willem.com/global/images/f6caa4bb8543.webp",
 "image_width": 2560,
 "images": [
  {
   "url": "https://willem.com/global/images/27054fc736ba.webp",
   "description": "Kon idea grandi ta nase: algun hòmber ku algun serbes",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-1.jpg"
  },
  {
   "url": "https://willem.com/global/images/eae52fbf92c7.webp",
   "description": "Mi Asics GT-4000 den kolo mako blou/pretu, ekstra ancho (2e)",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-2.jpg"
  },
  {
   "url": "https://willem.com/global/images/f98f8db5f27c.webp",
   "description": "Dato di promé sesion di entrenamentu di 5K - nota e ritmo lento i frekuensia kardíako haltu",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-3.png"
  },
  {
   "url": "https://willem.com/global/images/565447fe6a26.webp",
   "description": "Kore ku awaseru na e Lago di Lugano na Italia",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-4.jpg"
  },
  {
   "url": "https://willem.com/global/images/2e204edbb901.webp",
   "description": "Entrená pa un maratòn: ningun seru ta muchu haltu - bai dor di e tunel djis... :-)",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-5.jpg"
  },
  {
   "url": "https://willem.com/global/images/5cd6fc7e052a.webp",
   "description": "Despertá tempran na Toscana pa bai kore promé ku solo sali (skapa di e kalor intenso)",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-6.jpg"
  },
  {
   "url": "https://willem.com/global/images/54b69bedc38a.webp",
   "description": "Ruta di e TCS Marathon Amsterdam",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-7.png"
  },
  {
   "url": "https://willem.com/global/images/b2e4a0e9158d.webp",
   "description": "Momentunan promé ku mi start ofisial na Stadionweg",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-8.jpg"
  },
  {
   "url": "https://willem.com/global/images/b068936c23ee.webp",
   "description": "Hopi hende riba kaya, hopi di nan ku un tenshon saludabel den nan kurpa",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-9.jpg"
  },
  {
   "url": "https://willem.com/global/images/82004aea3739.webp",
   "description": "Kore den e tunel di Rijksmuseum - esei ta masha kool",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-10.jpg"
  },
  {
   "url": "https://willem.com/global/images/e4959abc625d.webp",
   "description": "Laga nos hunga e wega \"Unda ta Willem?\" :-)",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-11.jpg"
  },
  {
   "url": "https://willem.com/global/images/399dd61f501d.webp",
   "description": "E parti di e ruta ku ta sigui e Riu Amstel ta difísil: bo ta mira kuriadónan na e otro banda di e riu ku ta bai bèk pa sentro/finish, ta un desafio mental ekstra",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-12.jpg"
  },
  {
   "url": "https://willem.com/global/images/2f0bc1cc4b23.webp",
   "description": "Por 25K tin menos kara kontentu rònt di bo - hende ta konsentrá kompletamente riba nan esfuerso - e ta bira serio",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-13.jpg"
  },
  {
   "url": "https://willem.com/global/images/066fa9a20bae.webp",
   "description": "Entre 30K i 40K, kurpa i mente ta lucha huntu pa yega na e finish",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-14.jpg"
  },
  {
   "url": "https://willem.com/global/images/979455d06554.webp",
   "description": "Bo ta kaba den Stadion Olimpiko, un sentimentu spesial ku ta agregá na e euforia di konta e último metro",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-15.jpg"
  },
  {
   "url": "https://willem.com/global/images/dec6f177883b.webp",
   "description": "E imágen akí ta resumí tur, e ta mi kara di \"final\" - un finisher di Maratòn di 42K!",
   "manager_file": "148-bf2d6faf6057f115dc72e82d984e71359f16b48d8c42b4b41c2ee918cf46b556_ContentAsPost_36908_images-16.jpg"
  }
 ],
 "text": "Mas o ménos un aña pasá, mi tabata bebe algun serbes ku mi amigu Niels, ku a kaba di kore e New York City Marathon. Despues di su relato apasioná di su eksperensia, e a lansa e pregunta ku a tumba tur kos: \"Dikon bo no ta kore un maratòn huntu ku mi aña ku ta bin?!\"\nTalbes tabata e serbes bon, talbes tabata sabiduria, pero e idea a parse bon for di e kuminsamentu! E úniko problema (chikí) tabata ku mi nunka a kore na serio. Mi por a konvertí mi eksperensia den pidal (https://willem.com/en/cycling-as-craft-building-riding-and-repairing-bikes/) den algu útil pa kore?\nPa sigui konseho di diferente hende ku mas eksperensia ku kore, mi a bai na e tenda_di_kore (https://www.hetloopcentrum.nl/) lokal pa pidi konseho tokante zapato. E empleadonan amabel di e tenda a laga mi kore riba un pista di test spesial ekipá ku sensor ku ta traza e presion di bo pia ora e ta bati riba tera miéntras bo ta kore. E meta ta pa tin un transishon suave di un pasu pa e próksimo. Di e test akí a resultá ku mi pia robes ta traha un tiki diferente di mi pia drechi. Esei ta kurioso, pasobra mi a nota esaki tambe den e dato di e pedal_di_potensia (https://willem.com/en/2019-08-28_riding-with-a-power-meter-on-your-bike/) di mi bisikleta. Pone e zapato korekto ta masha importante pa prevení lesion i pa maksimisá bo goso miéntras bo ta kore.\nMi promé entrenamentu tabata un 5K rònt di mi edifisio di ofisina na Amsterdam. Hopi entrenadó profeshonal lo konsehá un kuriadó nobo pa kuminsá ku un distansia mas kòrtiku i bai konstruí poko poko... Mi a kier komprondé unda mi tabata, mi a ignorá tur konseho i mi a bai ku tur mi forsa pa wak kon 5K lo sinti, dado mi eksperensia komo pidalista. Ay, kon mal e tabata.\nUn kos ku bo por mira kla den e dato di e promé entrenamentu ta ku mi ritmo tabata relativamente lento, i aun asina mi a sinti un frekuensia kardíako masha haltu for di kuminsamentu. Esaki ta pasobra mi kurpa ningun bes no tabata akostumbrá ku kore; e tabata funshoná den un tipo di shock. Esei ta e motibu pakiko bo mester tuma e kos trankil: duna bo kurpa un chèns pa adaptá na e tipo nobo di strès.\nDespues di mi promé rondo, mi a kontinuá entrena, vários dia pa siman ku diferente grado di intensidat. Pasobra mi mes mi tabata gusta e komo punto di referensia, mi semper a tuma 5K komo mínimo, ta hunga ku diferente ritmo pa na final haña un ritmo ku mi por a aguantá un tiki mas fásil. No a tuma hopi tempu promé ku mi a kuminsá gosa di mi hòbi nobo, loke a hasi ainda mas fásil pa sigui ku e sesionnan di entrenamentu.\nDespues di apénas algun siman, mi a kuminsá mira progreso real den ritmo i resistensia; mi kurpa tabata kla adaptá. Pa mantené kosnan interesante, mi a pone algun meta mas chikí: inskribí mi mes pa evento di kore lokal na Horst aan de Maas: 10K_Rundje_um_ut_Hundje (https://www.rundjeumuthundje.nl) i e 21K_Venloop (https://venloop.nl/) na Venlo. Mi a skirbi un artíkulo tokante kore_e_mei_maratòn_na_Venlo (https://willem.com/en/2024-03-24_half-marathon/).\nDurante resto di e aña mi a kontinuá ku mi sesion di entrenamentu, mi a mes karga mi zapato di kore pa e bakashon di zomer na Italia. Esaki ta un di e kosnan ku mi ta gosa di kore, bo por trese bo ekipo ku bo fásil i bai kore unda ku bo ta.\nTCS Marathon Amsterdam\nBai pa 20 di òktober 2024... ora pa e TCS_Marathon_Amsterdam (https://www.tcsamsterdammarathon.nl). Mi a pensa ku lo ta un bon idea pa kore mi promé maratòn kompletu riba terenu_konosí (https://willem.com/en/2022-11-01_moving-to-the-countryside/). E Maratòn di Amsterdam, stablesé na 1975, ta atraé mas o ménos 45 mil partisipante kada aña. E ruta ta pasa dor di lugánan ikóniko di Amsterdam (https://willem.com/en/amsterdam-stories-life-cycling-and-moving-on/), inkluso e Rijksmuseum, e Riu Amstel i e Stadion Olimpiko históriko.\nDen e siman promé ku e evento mi a pone atenshon spesial riba mi sonjo, kuminda i bebida. Mi a baha e intensidat di entrenamentu, ku sufisiente movimentu pa mantené e kurpa den bon kondishon, i mi a redusí e risko di entrenamentu eksesivo. Mi último korida di entrenamentu a bai te na un distansia di ± 30K. Mi tabata spera ku e maratòn kompletu lo ta difísil, pero posibel.\nKonklushon\nSin duda esaki tabata e kos mas difísil ku mi a hasi te awor. Mi a kaba mi promé maratòn den un respetabel 4 ora i 15 minüt. E a tuma 100% di mi kapasidat físiko i e a eksigí un rendimentu psikológiko di 200%. Bo ta topa dolor, kansansio, emoshon i energia di hende stranhero ku ta anima bo. Ta un mishklu stranhu di kosnan, masha krudo, masha eksigente. Bo eksperensia por varia, pero mi a deskribí e komo kasi spiritual den su profundidat: ora bo kaba bo ta sinti bo diferente den vários manera.\nDanki\nUn danki kálido na tur e boluntarionan ku a hasi e evento posibel. Danki na mi spos i mi yunan pa apoyá mi for di kas, durante e evento i durante e hopi sesion di entrenamentu. Danki na tur e apoyadónan na kosta di e kaminda, inkluso mi ruman, su yunan, i e hopi 'hende stranhero' ku tabata grita mi nòmber. Pa último pero no pa ménos, danki spesial na mi amigu Niels pa a desperta mi interes den kore - mi a kuminsá stima e!",
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}