b***i
发帖数: 10018 | 1 Better undertrain than overtrain. 经胖子哥，开练和鸵鸟的指点，我决定先不上
high mileage了。
6月14日开始18周的Advanced Marathoning训练，我觉得以我的跑步历史，还不需要上
到85mpw。70mpw就够了。既然LAM用这个计划给我带来很大的进步，这次也应该可行的
。85mpw和70mpw最大的区别就是long run长一点，long run之后有double recovery。
Long run是我的弱项，我会选用85mpw计划里面的长一点Long run，有3次20mi，2次
22mi，1次24mi。这样我的peak会是72mpw。double recovery就免了。同时把整个计划
直至taper之前的部分都提前一天，周六跑长距离，周日就可以更多时间休息陪家人了
。省下来的时间可以多做flexibility/core/strength/form drills，也可以适应一下
游泳骑车，为以后tri做铺垫。
目标是10/17 Long Beach BQ，然后调整7周并保持peak状态，CIM冲击sub3。
（如果太a |
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b***i
发帖数: 10018 | 2 对我来说85mpw在时间上是个坎，纯跑步时间大概要12小时，另外一周几次double的准
备时间，再加上因为要恢复的时间更长，睡眠时间更多，所以85mpw比70mpw可能多4个
小时的commitment，而不是2个小时。 |
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w****1
发帖数: 4931 | 3 The up to 70mpw plan doesn't feel satisfying, and the 85mpw plan is a bit
too much. The thing is AM plan
actually builds up intensity very quickly. In the 85mpw plan soon the
recovery runs would be 8 miles long. I
don't feel like doing 8-mile "recovery runs". I feel that I have enough
mileage right now, just need to stay at
the same volume but increase the intensity of the workouts. |
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b***i
发帖数: 10018 | 4 going back to 70mpw? or 85mpw? |
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b***i
发帖数: 10018 | 5 我说的逐渐增加是season to season, year to year的，不是一个training plan里的。
例如第一年peak 55mpw，第二年peak 70mpw，第三年peak 85mpw，第四年peak 100mpw。
而且增加的mileage大部分是low end aerobic run/recovery run，
大概65%-75%最大心跳，对我来说是120-140bpm。 |
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b***i
发帖数: 10018 | 6 嗯，边际效应肯定是有的，但人有时就是要追逐这些边际的东西。
100mpw对业余爱好者是一个坎，我挺想跨过去看看另外一边是什么风景的。
只看一眼就够了，以后还是回到50-70附近比较现实，最多85。
其实我现在base的100mpw还不一定比peak的85mpw难，因为大部分都是low HR running
，tempo/interval/M pace都几乎没有。 |
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A****t
发帖数: 759 | 7 我现在PG变得好小,体形正加速向我的85mpw的同事靠拢。
白老大你的昵称很帅，什么意思啊？ |
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w****1
发帖数: 4931 | 8 not just long run, but mid-long runs as well. in the 70-85mpw plan there are 13, 15, and 22 miles in the
same week. it's about getting used to the distance.
another tough type of training is race/time trial on saturday and long run on sunday. In any case, I think one
should not let himself rest too much before long runs in training. you want to get used to the glycogen
depletion. |
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b***i
发帖数: 10018 | 9 难道你看的是传说中的第一版？第二版里85mpw都是17-18mi的而已。 |
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w****1
发帖数: 4931 | 10 watch out, that's not a recovery run. Even in the 70-85mpw AM plan, recovery runs in the peak weeks are 6+4 (AM & PM) double. 9 miles at one time is never truly a recovery run. |
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b***i
发帖数: 10018 | 11 i am also doing 15mi, 13mi and MP run this week, except that i use the MP
run in the 85mpw plan, which is 20mi w/ 14mi@MP. |
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w****1
发帖数: 4931 | 12 good for you! that sounds very tough. I'm only doing 18 with 10 mi @ MP. I'
ll do it in the central park in NYC if
weather permits.
I'm also using the up to 85mpw plan, but I'm only in phase I, 74mpw now. |
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w****1
发帖数: 4931 | 13 I'm following AM 70-85mpw plan minus the 4-mile pm run on Mondays. The AM
plan would say 8 runs per week including a double on Mondays.
before
next |
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w****1
发帖数: 4931 | 14 had to cut my mid-long run short again today due to inflammation in my left AT -- the up to 85mpw plan is too tough for me right now, there is no point in trying to follow the plan if I had to cut out 10 miles of training each week. will go back to the training style I used this spring -- the plan is this (AM inspired, but focus on quality and not masochism):
Monday: recovery ~ 5 miles
Tuesday: interval ~ 10 miles (including warm up and cool down)
Wednesday: mid-long ~ 13-15 miles
Thursday: reco |
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d****i
发帖数: 4354 | 15 The AM 70mpw plan might be too easy for you?
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to the training style I used this spring -- the plan
is this (AM inspired, but focus on quality and not masochism):
mileage for me. |
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c*********n
发帖数: 2120 | 16 If you take the mid-long as quality work, it will be difficult to spread the
four in 7 days-:)
Take care!
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to the training style I used this spring -- the plan
is this (AM inspired, but focus on quality and not masochism):
mileage for me. |
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n****u
发帖数: 490 | 17 cmft。。。一周80miles的计划太彪悍了
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to t
mileage for me. |
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b***i
发帖数: 10018 | 18 I use a modified version of 70mpw plan. For the last month I only managed
65mpw in average... 86mpw plan is a big challenge to me.
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to t
mileage for me. |
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d*********6
发帖数: 6115 | 19 可能mid-long和long的强度降低一些就不那么容易受伤了。
你也是不存在速度问题的;D
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to the training style I used this spring -- the plan
is this (AM inspired, but focus on quality and not masochism):
mileage for me. |
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f*******g
发帖数: 3304 | 20 bro, 85 mpw is hardly manageable, suggest 55-70
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to the training style I used this spring -- the plan
is this (AM inspired, but focus on quality and not masochism):
mileage for me. |
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o*******r
发帖数: 4921 | 21 Don't think it's a good idea to run 10~13miles tempo while you are
increasing the weekly mileage.
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to the training style I used this spring -- the plan
is this (AM inspired, but focus on quality and not masochism):
mileage for me. |
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w****i
发帖数: 189 | 22 我有第二版的书，第二版里面最多是18周的。离Boston还有半年，打算老老实实地跟一
个半年计划。其实今年2月份也打算开始好好准备柏林的，但当时总觉得自己牛*，按自
己的计划练，结果到5月份明显感觉overtrained and burt out了，加上其他乱七八糟
事情太多，索性放弃了。
谁有的话拜托贴一下，或者传给我，怎么着都成，先谢过了
另外提醒一下，18号Boston开始报名，有想法的同志们抓紧时间喽 |
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f*******d
发帖数: 12693 | 25 给我PM一个gmail，我放在google calendar上了，共享给你。 |
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R*****s
发帖数: 41236 | 26 【序】
Boston Marathon: World's oldest annual marathon， 世界五大马拉松之一。
Boston Mrathon Qualified (BQ)是一般严肃的跑马拉松的业余选手的第一个目标。
【我为什么开始跑步】
和很多从小就喜欢跑步， 大学里就是长跑短跑健将（比如白老大）不一样。 我
从小痛恨跑步，大学里测试100米， 3000米我都是拼老命才能及格， 大一的体育
课， 因为全部是素质考试， 我才得了65分。 每次上完体育课， 俺都是要死过去，
躺在床上好久才能缓过来。
俺是从去年5月份开始跑步的， 在那之前都是couch potato, 体重达到170多磅，
大肚子， 血脂， 胆固醇， 血液铁含量都严重超标 （后面附上对比照）。
其实俺家小区一直就有个小GYM， 但是俺都懒得动。 直到LD开始要减肥， 去gym
跑跑步机。 俺就跟着一起去跑（刚好里面有两台跑步机)。 刚开始最多只能跑3000米，
5.5mph的速度， 还不如LD跑得快跑得远。
配合控制饮食， 2个月多后就瘦到了140多磅， 肚子迅速没了， 觉得跑步真是神奇。
我一个朋友后来... 阅读全帖 |
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b***i
发帖数: 10018 | 27 有些很有趣的数据:
daniels' running formula里面有计算运动强度点数的公式，例如:
recovery run: 0.1 point/min
easy run: 0.2-0.3 point/min
marathon pace: 0.4-0.5 point/min
tempo: 0.6-0.7 point/min
interval: 0.9-1.0 point/min
然后把每周的点数加起来，high schooler一般是100p/wk, collegian一般是150p/wk，
elite一般是200p/wk。
我大致估算了一下AM 85mpw plan，以我的速度，平均大概是150p/wk，peak 174p/wk。
3:00 marathoner跑一个all-out马拉松的点数有180x0.492=89p，
4:00 marathoner跑一个all-out马拉松的点数有240x0.417=100p，
短短几小时的stress已经是平时一周的一大半了。 |
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b***i
发帖数: 10018 | 28 的确很震撼。
还有我把AM带给他看了，(他没看过)，他说这个(70-85mpw)计划很不错，不过有几点他
不同意:
1. 最后taper得太厉害了，倒数第二三周的量可以稍微大一点。
2. 24迈long run太长了，他说最多22迈够了，过了22迈，身体break down得太多。
3. 那些600m repeat太短了，对marathon没什么用。 |
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R*****s
发帖数: 41236 | 29 我觉得没有啥计划能适合所有的人， 都得根据自己情况调整。。。
俺上次就觉得70MPW的计划的taper不够， 没恢复过来，
更别说这个85MPW的了。。。 |
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n****n
发帖数: 117 | 30
AM 85mpw的还是100+的plan??? |
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R*****s
发帖数: 41236 | 32 高中
SDhigh mile
91 4:22 25-35mpw
92 4:18 25-35mpw
93 4:11 35-40mpw
94 4:06 40-50mpw
大学
UCLA 1500 5K
95 3:47 13:52 50-65mpw
96 3:45 13:37 50-65mpw
97 3:43 13:33 60-75mpw
98 3:42 13:26 80-85mpw
职业
Pro 5K marathon
99 13:40
00 13:11
01 13:23
02 13:21 2:12:35
03 13:20 2:10:03
04 13:34 2:09:53
05 13:20 2:09:56
06 ... 阅读全帖 |
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R*****s
发帖数: 41236 | 33 嗯，还有跑死的，我知道，我也知道有人上个厕所也会心机梗塞的,
没人因为这个就不上厕所了.
跑马拉松不是为了健康，AM的计划也不是跑马必须跟的计划，
跑便血和是否BQ, 是否跟的是AM没有必然的相关关系，更多的是
跟这个个体有关...AM中文直译就是高级马拉松计划，对跟这个
计划的人本身能力就有要求，而且就是AM，也分55MPW, 70MPW, 85MPW,
100+MPW, 各个不同的档次的plan，适合不同level的人群...
这里大家都在研究怎么用更科学的计划，进步的更快，更少的受伤，
盲目乱跑的id, 这里从来就不鼓励，也自己承担后果...
既然你不爱跑步，甚至反对跑步，为何要来跑步版？
平时不愿流汗流泪辛苦训练，为什么要跑马拉松？
跑步不是一个fashion, 抱歉... |
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R*****s
发帖数: 41236 | 34 yond贴过一个70MPW的，85MPW的少休息一天，long run更长一点：
大体结构：
周1 轻松跑 5-7mi
周2 Tempo(乳酸阈值跑）或者Interval（间歇跑） 9-11mi
周3 中长跑 12-15mi
周4 轻松跑 5-7mi
周5 中长跑 10-13mi
周6 轻松跑 5-7mi
周7 长跑 17-24mi |
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J********1
发帖数: 1914 | 35 对不起，回复点错了，点成修改了-rodimus
RT/CT. 休息日，这个85MPW的计划就没这天了
LT9Mw/4M@HMP. 乳酸跑9mi, 其中4迈用半马速度跑
MLR. 中长跑
RC. GA. 都是轻松跑 |
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R*****s
发帖数: 41236 | 36 对不起，上面回帖点错了，点成修改了：
RT/CT. 休息日，这个85MPW的计划就没这天了
LT9Mw/4M@HMP. 乳酸跑9mi, 其中4迈用半马速度跑
MLR. 中长跑
RC. GA. 都是轻松跑
破3不强求吧，看状态.. |
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R*****s
发帖数: 41236 | 37 yond贴过一个70MPW的，85MPW的少休息一天，long run更长一点：
大体结构：
周1 轻松跑 5-7mi
周2 Tempo(乳酸阈值跑）或者Interval（间歇跑） 9-11mi
周3 中长跑 12-15mi
周4 轻松跑 5-7mi
周5 中长跑 10-13mi
周6 轻松跑 5-7mi
周7 长跑 17-24mi |
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J********1
发帖数: 1914 | 38 对不起，回复点错了，点成修改了-rodimus
RT/CT. 休息日，这个85MPW的计划就没这天了
LT9Mw/4M@HMP. 乳酸跑9mi, 其中4迈用半马速度跑
MLR. 中长跑
RC. GA. 都是轻松跑 |
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R*****s
发帖数: 41236 | 39 对不起，上面回帖点错了，点成修改了：
RT/CT. 休息日，这个85MPW的计划就没这天了
LT9Mw/4M@HMP. 乳酸跑9mi, 其中4迈用半马速度跑
MLR. 中长跑
RC. GA. 都是轻松跑
破3不强求吧，看状态.. |
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R*****s
发帖数: 41236 | 40 http://www.mitbbs.com/article/Running/31676793_3.html
MEB：
高中
SDhigh mile mileage
91 4:22 25-35mpw
92 4:18 25-35mpw
93 4:11 35-40mpw
94 4:06 40-50mpw
大学
UCLA 1500 5K
95 3:47 13:52 50-65mpw
96 3:45 13:37 50-65mpw
97 3:43 13:33 60-75mpw
98 3:42 13:26 80-85mpw |
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