w*******e
发帖数: 2651 | 1 I like running on the treadmill for 4-5mi too because it is well-cushioned,
easy for pace control, and with climate control, but 20mi run on a treadmill
? That's totally insane to me! Even with ipod playing your favorite music
along the way, your ears would probably fatigue already. It was an adventure
though.
run. 把我恶心得好几天都到河边跑。 |
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h***r
发帖数: 184 | 2 一个星期前在这里得到众高手指点，直到自己有了ITBS，所以就在网上找了一些
stretch和strength的联系。因为不想停下来，过去一周还是坚持跑了3天，只是大大减
少了距离。
星期二跑步机上慢跑2mi，加了两个intervel，大概一共就3mi的样子。没觉得有问
题。
周四为了不浪费好天气，马路上跑，本来想加点距离，结果到3.6mi开始有疼痛，
收工。那次感觉不好，虽然做了半天准备活动，可左腿小腿肌肉已开始开跑不久就很僵
硬。
休息两天，今天早晨特意定了个离家近的路线，准备受伤的话能快点儿回家。不过
心里还是希望能跑长一点儿，哪怕4、5mi。结果没跑2mi就不行了。垂头丧气的回家了。
感觉ITBS比上周有所加重，而且开始shin splints的一些症状，整个左腿的
iliotibial和tibial都有问题。回家在网上跑板、google和youtube了半天，感觉信息
太多，不是很有针对性，效果也无从预计。不知道这里的大牛们能给出什么有效的建议。
很惊讶这里有人带着伤还能跑race，我怎么觉得膝盖一疼就根本跑不了了啊。哎，
可怜我 |
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m*****j
发帖数: 102 | 3 开始的确很容易。输入我的情况，它只叫我第一周跑三次，每次２mi＠10。我偷工减料
，刚刚跑了1.5mi＠８。 |
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b***i
发帖数: 10018 | 4 我是通过调整速度，使距离逼近1.5mi的时候，心跳也逼近一个目标数值。
速度有正负0.1mph的误差，心跳有正负2bpm的误差。
如果你每天都监视自己跑步心跳的话，这个速度应该是很容易调整的。 |
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b***i
发帖数: 10018 | 5 11/17/2009
Course: treadmill
Distance: 4 miles
Duration: 30:04
Pace: 7:31 / mile
Notes: incline 1.0
8.0mph 3 miles, felt too tired,
slowed down to 7.8 mph for 0.75 mile, HR already up to 180
finished the last 0.25 mile at 10mph
两周中间只有easy/long run.
12/4/2009
Course: treadmill
Distance: 4 miles
Duration: 28:41.39
Pace: 7:11 / mile
Heart Rate: Average: 162 / Max: 177
Notes: 8.3mph for 3.5mi, HR up to 170
then 8.5mph, 9.0mph, 10.mph
still felt refreshed afterward |
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t****n
发帖数: 1347 | 6
了,
"减重5lbs也不用喝水"不是能耐，而是错误。
在gym跑和在户外跑颇为不同；半马和全马也颇为不同；只有尝试过才能知道。
建议每星期long run增加1.5mi。 |
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b***i
发帖数: 10018 | 7 今天早上跑的13.11miles。一边跑一边拍。
起点
先绕过一个湖
湖边有个大坝
小型飞机场，有个轮椅人士也在运动
火车轨
从底下穿过I-10
途中有些小公园
桥底那边有很多鸟
种植园
每0.25mi有一个marker
welcome to the jungle
喝水
一片绿地
这个篷，老狼曾经问我是干吗用的。终于想到了，是防旁边的模型飞机的。。。
22.50mi to Long Beach
差不多6.5mi了，往回跑
被雪覆盖的Mount Baldy在远处
Mount Wilson
那群鸟还在
向着Mount Baldy跑，不知不觉就加速起来了
Arcadia Golf Course
跑完13.11mi |
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b***i
发帖数: 10018 | 8 gather before 1/24/10 7:30AM
run out and back of this route at Rio Hondo Bike Trail:
http://www.mapmyrun.com/route/us/ca/el%20monte/329126394994992454
total: 15mi.
planned pace: around 8:30/mi for the first 10mi, around 8:00/mi for the last
5mi.
runner list:
baiji
ffriver
wolfstar76(?)
anyone in LA wants to join us? |
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t****n
发帖数: 1347 | 9 我在race中抽过两次筋: 第一次是个5k，warm-up偷懒没怎么做，结果猛跑了0.5km小腿
就抽了一下，还好不严重，挺了一会儿就过去了；第二次是个全马，不知道哪个天杀的
把糖纸扔在25.5mi处，粘在我脚上甩不掉，我一弯腰去扯糖纸，大腿就抽筋了，总算离
终点不远，坚持到底还不是问题。 |
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b***i
发帖数: 10018 | 10 The plan from AM was 18mi w/ 14mi at M pace. I decided to run the whole 18mi
at M pace anyway, started at M pace right from mile 0. After 3.5mi of
uphill, both of my calfs felt very stiff, to the point which I almost wanted
to give up. Maybe I didn't warmup enough? Maybe I didn't have enough sleep because of
Chinese New Year Eve? Or maybe I ran too hard at the MTM run two days ago?
I don't know. I had to stop and stretch them for a few minutes. Then I tried
to resume my M pace. Fortunately the s |
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b***i
发帖数: 10018 | 11 我印象很深刻，11/29/09第一次跑MP run，计划16m w/ 8mi@MP。
那时候还觉得能跑sub8min pace很爽，很拉风...
结果MP部分只跑了5mi就跑不动了，最高速度只有7:53/mi。
最后三迈走到天黑都没走到，特别惨... |
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b***i
发帖数: 10018 | 12 6度跑6.5mi/h还挺难的。好像对于减肥来说挺有效的。
hr |
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b***i
发帖数: 10018 | 13 i calculated my outdoor sweat rate 4 times in the past 7 days, all around
60F.
they are all 0.22lb/mi or 4.5mi/lb, no matter what paces. |
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f*******d
发帖数: 12693 | 14 1.礼拜六去同学家吃饭，在卫生间里用他们的秤量了，连身上的衣服物品一共147.x磅，
吃完饭149.x，离去年在gym里穿一条内裤142磅的体重相去不远了。今年应该可以轻松达
到140的最低目标，135未必很容易。
2.今天终于时隔6个月以后，第一次轻松地把皮带放到最后一格。最惨的时候曾经有过
吃完饭要放第三格。
3.今天的5mi tempo比去年的4mi稍快一点。 |
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f*******d
发帖数: 12693 | 15 7.5mi而已，可以跑跑走走，关键能遛鸟啊，没准还可以找到好朋友呢。 |
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f*******d
发帖数: 12693 | 16 是的。
我先在第二道7圈，这样折算下来大约50米多些，剩下的15圈都是400米的内道，总计5.
5mi稍多一点点。 |
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c****n
发帖数: 468 | 17 今天龟速又受到影响。温度15度，阴天。开始3.5mi，10:23 pace，不意碰上老“朋友
”Ben。这个Ben，以前曾经提到过他，75岁，几年前做的hip替换手术，现在不跑步了
，每天骑一辆小轮的自行车，冬天则天天cross country ski。聊了几句，再次提到他
当年60岁的10k 39分，说到 inspiration，这个足够了吧？真希望咱40岁之前也能跑进
40分哦。
后来下雨，赶紧掉头，8:06的pace跑回车上，收工！ |
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b***i
发帖数: 10018 | 18 Following whx's template.:)
I got up at 4AM to prepare for this long run. It was 23.5 miles on cambered
concrete sidewalks, with total elevation change of +- 900ft. Had 24oz of
water and 2 GU gels.
Total time 3:13. Overall a good workout.
Dist Pace Avg HR Notes
1 Mi 10:05 117 first 4 miles, HR<130
1 Mi 8:58 127
1 Mi 8:49 128
1 Mi 8:57 126
1 Mi 8:18 134 next 8 miles, HR<140
1 Mi 9:04 133
1 Mi 9:12 137
1 Mi 8:23 |
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m**k
发帖数: 18660 | 19 finish strong!! way to go!
cambered |
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w****1
发帖数: 4931 | 21 bravo! this is a good template.:) all on concrete sidewalks? that sounds
nasty.
cambered |
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R*****s
发帖数: 41236 | 23 牛X， 俺准备明天跑个全程试试衣服 :D
cambered |
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b***i
发帖数: 10018 | 24 yes, it did feel much harder than the other long runs on asphalt...
many times i had to adjust my forms a little bit to feel comfortable again. |
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b***i
发帖数: 10018 | 26 我Max HR低，140+心跳都不是那么轻松了.. |
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R*****s
发帖数: 41236 | 27 老大跑2个月就能跑全程了， 俺菜鸟跑了1年多了已经。。。 |
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p***r
发帖数: 4859 | 30 哇， 禽兽啊！
又要到周末了， BSO一个接一个。
cambered |
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R*****s
发帖数: 41236 | 31 估计170多吧， 没测过， 我一般160以上就快不行了。。。 |
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g********s
发帖数: 1969 | 32 You definitely will BQ soon. AM mentioned that the time of your 22 miles run
is pretty much the same time as your full marathon race.
Congratulations ahead!!!
老大 tried to sub 3hrs |
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b***r
发帖数: 4186 | 34 这个是我现在一周连跑带走的目标量。
还不一定能做得到，//掩面飘过
cambered |
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r****y
发帖数: 3412 | 35 俺连一半都没。。。I decide to die today! |
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b*******e
发帖数: 1150 | 36 remember to die on the treadmill, not other places. :-) |
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r****y
发帖数: 3412 | 38 I will..I have a 1 hr 15 min zumba class today...I am debating to die before
or after.... |
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y******n
发帖数: 4527 | 39 you will BQ easily. Run to sub 3.
cambered |
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e*e
发帖数: 6808 | 40 oh, dear. you are soooooooooooo cute!!!
made my day again!
before |
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b*******e
发帖数: 1150 | 44 remember? only compare with yourself.. I usually ignore the number part of
this kind of report. |
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w****1
发帖数: 4931 | 46 that's just not wolfstar. whatever you do, he'd try to match it and do
better. he's not satisfied with just beating
himself.:) |
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r****y
发帖数: 3412 | 48 whenever I run with my husband..I want to beat him..if I can't beat him by
speed..I beat him by distance..whatever it takes..I just can't help...if I
am not running with him..i must catch a target on a treadmill to beat..
sometimes really died hard by picking wrong target.. |
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b***i
发帖数: 10018 | 50 then you will go ultra eventually :) |
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