w********6
发帖数: 12977 | 1 7 分钟的pace跑10迈做 general aerobic run, 这个如果mileage 上来，多跑 long
run, 应该是 3小时 10分或者更快的成绩啊 |
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b*******e
发帖数: 1150 | 2 what does this mean? my AM book is not handy, I only have my 18/55 schedule
for this coming Friday:
General Aerobic + speed 7 mi(11km) w/8x100m strides p.m.
does it mean I need to run 8 100 strides each mile, so total is 56 100
strides? this is different from those 8x100 strides at the end of the run..
anyway, this sounds wierd to me, first time see this on my schedule. maybe I
am wrong. have you done this before? |
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b***i
发帖数: 10018 | 3 wow, you are in impressive aerobic condition. |
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d**c
发帖数: 588 | 4 有同事问我" 你是不是跑步上瘾?". 我觉得我完全有资格顺嘴自豪地说"没错, 我跑步
上瘾": 我每周30-40mile, pace也不算太慢, 90度,0度的天气我都跑过, 周末两个多小
时的long run. 我应该算一个serious runner吧? 我想了一会儿, 老实回答" 我没上瘾
" . 这是个honest的回答: 我没有戒断症状, 有时候会找借口偷懒, 逢到不跑的那两天
有种如释重负的感觉. 同事很疑惑, 说"那你为什么花那么大精力去跑?" 我说, 第一,
我要保持健康, 不跑我内疚, 第二, 我不想丢掉我这两年攒下的aerobic ability, 第
三, 我挺enjoy跑步的. 说完我自己都糊涂了, 我到底是上瘾还是不上瘾? 上不上瘾不
重要, 只是一个没事的时候瞎想的问题. 你觉得你上瘾了吗? |
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b***i
发帖数: 10018 | 5 that's true. those running injuries are annoying. and you can never pinpoint
where they came from...
will you consider some aerobic base training next year?
me |
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s*******s
发帖数: 501 | 6 I googled this
http://wiki.answers.com/Q/How_fast_is_a_normal_heart_beat
It depends on your gender, age, and physical conditioning. In general, a
normal resting heart rate for an adult is between 70-80 beats per minute
with women tending to have a slightly higher heart rate than men. Also
children and the elderly tend to also have a higher rate that can be as high
as 100 bpm. The other factor is if you are physically fit. The more aerobic
exercise you do the more your heart rate tends to be lowe |
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c*******r
发帖数: 13580 | 7 they are right on that the faster the heart beats, the faster you age. but
let's do the math if they want to do math. here is my personal example.
My rest HR was 60 and is now 45 after I picked up running (and other aerobic
sports). I run about 20 miles a week, that is roughly 3 miles a day, which
translates to 30 minutes. In these 30 minutes, my heart beats, say, 140 per
minute. So the total heart beats per day is:
140*30+45*(1440-30)=67650
If I didn't run, total beats per day would be:
60*1440 |
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f*******e
发帖数: 4531 | 8 This is very scientific calculation. Things can be very tricky actually.
We still need statistically data to show how many people improve their
stationary heart rate as you have achieved.
The key is more healthy life and better quality of being alive.
aerobic
which
per |
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w****1
发帖数: 4931 | 9 perhaps you didn't warm up properly? It really does take a few miles to get
into the "zone". In my last few
marathons in which I tried to set a BQ pace from the start, it also took
about 10K before I get comfortable. It is
really true that the marathon starts at mile 20. Even if you feel shitty in
the first half, your aerobic base will
help you through it. All those long runs and tapering and carb loading
really start to make a difference in the
last 10K of the marathon. Cheers! |
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R*****s
发帖数: 41236 | 10 AM上有啊, 和Maximal heart rate百分比：
VO2max(interval) 93-95%
Lactate Threshold(Tempo) 82-91%
Marathon pace 79-88%
Long/Medium long 74-84%
General aerobic(Easy) 70-81%
Recovery <76%
Jack Danniel的也差不多， 心律这东西参考一下就行了，
不同水平的人差异很大的。。。 |
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d****i
发帖数: 4354 | 11 You can treat the aerobics as cross training day. Add the one hour run to
another day as long run. Long run is important for running performance, so
better do all running. |
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j**f
发帖数: 7403 | 12 一般大家怎么分配各种类型的RUN？
周一 easy run
周二 long run
周三 yoga/swimming
周四 cross training
周五 sprint run
??????
谁给个参考？ 呵呵
You can treat the aerobics as cross training day. Add the one hour run to
another day as long run. Long run is important for running performance, so
better do all running. |
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w****1
发帖数: 4931 | 13 Typical overtraining injury. You have learned how to build up mileage and
aerobic fitness. Now you have to learn to run slow in order to run fast.
That's just part of the art of distance running. |
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b***i
发帖数: 10018 | 14 他光跑步的mileage就比我们大部分人高了，而且大部分是low intensity, basic
aerobic running，跟FIRST主张的3天high quality/intensity running有本质区别。 |
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f*******n
发帖数: 5241 | 15 【 以下文字转载自 Fitness 讨论区 】
发信人: fitforfun (FFF), 信区: Fitness
标 题: ZT：Can I Get Faster At 40?
发信站: BBS 未名空间站 (Tue Oct 19 14:20:44 2010, 美东)
http://running.competitor.com/2010/09/training/ask-the-experts-can-i-get-faster-at-40_13702
Highlights：
......very few runners at our “recreationally competitive” level do really
hard workouts on a regular basis. I’m talking about going to the track and
blasting 12 quarters at mile race pace, running hill repeats until you’re
literally lightheaded, and planning... 阅读全帖 |
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b***i
发帖数: 10018 | 16 yes, injury prevention and aerobic ability are two of the most important
benefits of base training. |
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c*******r
发帖数: 13580 | 17 aerobic ability按理说通过其他有氧运动也能达到吧 |
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w****1
发帖数: 4931 | 18 I would replace aerobic ability by (leg) muscle endurance, -- not just the
endurance during a single run, but
how fast the leg muscles recover over the period of a few hours or a few
days. I don't find base training
benefit cardiovascular fitness too much, but the latter is picked up quickly
through VO2max sessions. |
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w****1
发帖数: 4931 | 19 I think my vo2max will decline if I stop doing intervals for a while and
only do long runs. although, the base
training may still improve my "base vo2max". an article on running times
talked about how a cross country
team is put to a time trial at the beginning of the season, while the
runners were not allowed to run intervals
in preparation for it. It's basically saying that intervals are so effective
in improving vo2max that it's almost
like cheating. on the other hand, it would only give you ... 阅读全帖 |
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T****a
发帖数: 4651 | 20 if you have a year of aerobic base building, you should be able to run
through lesser discomfort, especially if it disappears/subdues significantly
with a day or two rest. i believe you can be smart and tough at the same
time, as long as you know/listen to your body well |
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r*****1
发帖数: 383 | 21 I added jump rope to my work out this week. Jump Rope is good since:
- Train your leg muscle and train for forefoot landing
- Avoid the knee damage since the impact of each jump or step is absorbed by
the balls of your feet rather than the heels
- Combination of an aerobic workout and coordination-building footwork. (For
running you want to increase your cadence to 160 to 180 steps per minute)
-It's a perfect warm up exercise in winter.And you could do it indoors when weather is harsh.
All you n... 阅读全帖 |
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S*********g
发帖数: 7653 | 22 Average pace 8:56
Average speed 6.7miles/h
Time:1:27:40
今天早上温度 32，正好是冰点
5点起床，正好可以试验Mizuno的Breath Thermo，有点风，但是嫌穿外套麻烦，就没穿
，下面穿个
短裤就出去了，带了头套。
后来发现MIZUNO的这个衣服不仅仅是出汗的时候发热保暖，即使是不出汗的时候，由于
很紧身，能保持
温度，也不冷，而且两臂甩得很开，很舒服，头套还是很好的，至少冷风不往脖子里灌
了，手套也发挥
作用了，确实会发热
上周日17mile长跑后，周一按AM的计划是REST or cross training，中午游泳，晚上骑
车。今天
跑完后，膝外侧有点点灼热痛，一点点，马上去gym做stretch，leg press,leg
extension,以及
AM上写的各种Flexibility的练习，做了一个小时，腿脚就不痛了，小跑到咖啡店，吃
早餐，10点半
去教课：D，我要给我的那两个学生强烈推荐AM这本书还有MIZUNO的这款衣服：P
不知道这个MIZUNO的衣服能到零下多少度，也不知道短裤能穿到何时 |
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y******n
发帖数: 4527 | 23 come on, 10 mile is not a recovery run. |
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m**k
发帖数: 18660 | 25 haha.一般我这种保暖的打劫装都在最冷的时候才穿 。hoho.
今天早上也很冷的样子。所以我穿tights了。 first time this season |
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S*********g
发帖数: 7653 | 27
我昨天晚上穿出去吃面，饭店老板跟我开玩笑说 警察专门抓我这样的，说今年治安是
今年来少有的差，
他看见过跟我穿的类似的打劫的 |
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T****a
发帖数: 4651 | 28 Haha, another Maffetone disciple. what's you pace at maximum aerobic HR? |
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b***i
发帖数: 10018 | 29 seriously, i think it's time for you to stick to low heart rate training for
at least 3 months. it will push you out of your comfort zone (which is to
run fast), help you to re-gain endurance and aerobic condition, and help you
to train for LT100 specifically. |
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w****1
发帖数: 4931 | 30 22 miles/2:37:38, 7:10 avg pace. had some bathroom breaks and traffic stops,
still my best effort in a training run so far. mile splits are
7:38, 7:18, 7:38, 7:29, 7:11, 7:04, 6:59, 7:01, 7:08, 7:10, 7:08, 6:38, 6:39
, 7:08, 7:04, 6:53, 7:01, 7:19, 7:18, 7:12, 7:29, 7:13.
while I used to take my time to warm up in the first 6,7 miles of a long run
, today I went out at a strong pace because I wanted to see how well my body
takes it 20 miles later. I'm feeling the benefit of aerobic base -- I can... 阅读全帖 |
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w****1
发帖数: 4931 | 31 Take an extreme example: the former world record holder in the mile, Jim
Ryun, ran for as long as 26 miles in training -- and he was a pure middle
distance runner.
Even El Guerrouj, whose training is known for quality and not volume, do
continuous aerobic runs of one hour. Even at his easy pace, that would be at
least 11-12 miles. |
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y******n
发帖数: 4527 | 32 me too.
From running itself, it will almost be identical if they are general aerobic
runs. Easy runs, probably still close to each other, depending on your
training schedule.
Tempo runs, definitely 6 mile is better. |
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T******y
发帖数: 798 | 33 大家最初开始提高mileage的时候都是怎么做的？比较每周6次（或者更多次）相对比较
短的，或者3-4
次比较长的，哪种好些啊？主要考虑训练对fitness level提高的效果和防止受伤
最近想提高mileage，尝试follow AM,有点觉得辛苦，考虑是不是把每次8-10mile的
general
aerobic分开来放到两天来跑，还是坚持原计划的跑一天休息一天。有经验的说说，哪
种方法好些？ |
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N**G
发帖数: 392 | 34
我觉得general aerobic不要分到两天来跑，因为本来就比较慢。
我觉得可以提高周日的长跑，比如从12miles提高到18miles |
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T****a
发帖数: 4651 | 36 very educational, thanks for sharing the article.
now i can finally run at the HR by Maffetone's formula, but i'm not sure it
equal to AeT for me since i know my AnT is about 30 beats higher than MAF.
to add a bit challenge to my aerobic system as Joe suggests, do you think i
should use AnT-20, instead of MAF? |
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b***i
发帖数: 10018 | 37 no, just stick with MAF or even MAF-20.
at this stage, you don't need to run fast to build your aerobic system.
consistency is the key.
it
i |
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T****a
发帖数: 4651 | 38 deal. just read "the myth of long slow distance" by mike ricci, which is
linked to the article by joe friel. he said the same thing, in his words "
frequency and repeatability".
i'm pretty poor in this area, if i run 3 days in a row, my 3rd one is
definitely worse, and my body would ask for rest on the 4th day. this means
i'm far from being consistent even at a slow pace. it's good to know this
since it give me a direction for training.
BTW, i dropped a few pounds lately which brings bmi under ... 阅读全帖 |
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b***i
发帖数: 10018 | 39 今天aerobic pace跑山，上了500ft的小山选择跑另外一条更长的路下山。感觉比上周
轻松了一点，路上还超了两个runner，最陡的一段130的心跳就可以跑到6:30/mi甚至更
快。而且看来跑山对跑平地也有帮助，快回到家附近的一段平路也跑的比平时快且轻松
了。 |
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b***i
发帖数: 10018 | 40 嗯，说得对。
btw, 你应该是neuromuscular fitness跟不上aerobic fitness。建议你每星期跑一两
次strides或者hill sprints，几星期后就应该会有明显改善的。 |
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d****i
发帖数: 4354 | 41 其实女生在Gym做做aerobics, yoga, zumba之类蛮好，不用把跑步作为主项 |
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b***i
发帖数: 10018 | 42 什么是MAF?
MAF是max aerobic function，具体可以看这里:
http://www.markallenonline.com/maoArticles.aspx?AID=2
http://www.philmaffetone.com/maftest.cfm
怎样确定MAF HR?
如果你maxHR跟统计公式比较吻合，可以用180-age，否则可以用80%maxHR或74%
HRReserve。
例如我maxHR=180， MAF HR=150 (80%maxHR or 74%HRReserve)
MAF-15=135(72.5%maxHR or 64%HRReserve)，大概是easy pace的心率。
我是怎样做MAF test的?
找一个不是特别累，天气也不错的日子，去跑道上测，需要带HR monitor。
warmup 1-2 miles
interval 1: 6 laps (2400m) at MAF HR-15
rest 90 seconds
interval 2: 6 laps (2400m) at MAF HR
cooldown
每个interval尽... 阅读全帖 |
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b***i
发帖数: 10018 | 43 全马比赛比较难预测，我只知道我大概可以以平时训练150-160心跳之间的某个pace跑
完全马。150是7:08/mi，160是6:4x/mi，具体要看赛道，天气和身体状态。
其实最主要的作用是监测训练状况，防止overtrain。
Hadd说的不矛盾。你怎么知道自己的LT HR? 你如果能以不变的速度跑完一个小时而最
后HR没有向上飙升，这个HR就在你的LT HR以下。当你out of shape或者aerobically
unfit的时候，可能你的LT HR只有80% max，这时以这个心率跑就可以练LT了。当你
peak的时候，这个LT HR才有可能push到90-92%。
而且确实不需要用比LT高点的速度跑。过犹不及。better undertrain than overtrian。 |
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b***i
发帖数: 10018 | 44 其实我觉得你刚刚从感冒中恢复，体能也下降了，还不适合练interval/tempo，应该把
精力集中在easy to moderate aerobic run上，再加些力量训练和strides。 |
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m**k
发帖数: 18660 | 45 hr is to monitor you aerobic effort. it is supposed to be more accurate that
pace.. |
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b***i
发帖数: 10018 | 46 鼓掌，小睡袋潜力巨大！我善意提醒一下，头一两年跑步，以aerobic pace为主比较好。 |
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l*****i
发帖数: 183 | 47 This plan is not easy. I rarely run the prescribed interval speed. I blame
that on my lacking aerobic capacity. I now start to use LHR running to
build up my base before I jump back into the FIRST training again. |
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c*******r
发帖数: 13580 | 48 yes. that's the major factor for aerobic exercises. let's put in this way,
no matter what you do, from your body's point of view, the energy consumed
is directly related how much oxygen is consumed by your muscles. |
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T****a
发帖数: 4651 | 49 Pat pat, 跑版上比我伤多的还真难找, 三大伤: 挨踢板（ITBS）, 跑爆膝（Runner's knee）, 撕裂底（plantar fasciitis） 都轮了好几遍了，可是没有放弃跑步. 目前你是得歇一阵了，但要有信心，你会回来的．
游泳是你现在最好的选择．我受这些伤以前，只能狗刨个八圈十圈的，还上不来气．现
在不仅学会了自由泳，而且不游个二三十圈不过瘾，这对将来恢复跑步大有益处，因为
这样保持 Aerobic fitness．
Good luck! |
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b***i
发帖数: 10018 | 50 这个pace估计就是maffetone说的MAF(max aerobic function) pace了，比Marathon
pace还要稍慢一点，燃烧脂肪跟糖的比例是1:1。经常在这个pace附近训练是很有效的。
不过如果mileage比较高，这个pace也绝对不是easy的。对我来说这个pace大概是7:00-
7:10，心率稳定后大概是150(80%)。如果每周70迈都跑这么快我可受不了。。。
不太 |
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