k***a
发帖数: 335 | 1 DAY 27 (Sun. Feb 23) - 129.8 LB
早餐(313cal)：一片自产multigrain面包抹peanut butter; 一个煮鸡蛋, 60克蓝莓
AM Snack (135cal):半杯(自产)popcorn chicken
午餐(370cal): 两杯烫蔬菜， 一杯烧豆腐
PM Snack(140cal):Popcorners Kettle popped corn chips
晚餐(495cal):一杯烫蔬菜， 两杯烧豆腐
---------
(1453cal)
运动：一小时力量（shoulders, calves, legs）
今天终於可以比较正常地下楼梯了。 |
|
k***a
发帖数: 335 | 2 DAY 30 (Wed. Feb 26) - 130.8 LB
早餐(198cal)：一勺Whey Prot Shake, 一个煮鸡蛋,
AM Snack (211cal):一片面包加花生酱 ，一根mini黄瓜
午餐(285cal): 两杯烫蔬菜， 100克鸡胸肉
PM Snack(122cal):50克蓝莓， 150克希腊酸奶, 一根小黄瓜
晚餐(345cal):一个鸡腿，两杯煮杂菜，半杯凉拌木耳
---------
(1161cal)
运动：一小时力量（shoulders, legs, calves）
正处于特殊时期，嘴馋得不得了。昨晚又给娃们做了一批蜂蜜小面包。最后我没抵住油
亮亮，香喷喷的小面包的诱惑，又沦陷了。。。 |
|
k***a
发帖数: 335 | 3 DAY 33 (Sat. Mar 1) - 128.0 LB
早餐(189cal)： 一个煮鸡蛋, 一个蜂蜜小面包
AM Snack (256cal): 一片面包加花生酱
午餐(304cal): 一块半豆腐凉拌，一杯煮Brussels sprout， 6个Costco小馄饨
PM Snack(124cal):五根BREAD STICKS
晚餐(545cal):一块TILAPIA FILET， 一杯煮Brussels sprout， 半杯耗油生菜 (包括
了1T油)
Eve Snack (80cal): 一个橙子
---------
(1498cal)
运动：一小时力量（Shoulders, legs, calves）
今天下雪，那种松松的，飘飘地，就象童话世界里那种。LG说“下雪呐， 别去了？”
我很坚决：“不行， 去！”开到GYM，看见每个周末TREADMILL上攒KM数的那位的车
已经积了薄薄一层雪了。。。
今天体重下来了， 虽然觉得手指还是有些水肿。 |
|
k***a
发帖数: 335 | 4 DAY 37 (Wedn. Mar 5) - 128.7 LB
早餐(275cal)： 两个煮鸡蛋， 一勺Whey Prot Shake
AM Snack (36cal): 两根小黄瓜，一打cherry tomatoes
午餐(396cal): 一杯烫菠菜，一杯里脊木耳炒asparagus， 一块手工杂粮饼干
PM Snack(419cal):150克希腊酸奶，50克蓝莓， 两片面包加黄油
晚餐(405cal):170克鸡胸肉，200克烫Brussels sprouts，一个橙子
---------
(1531cal)
运动：一小时(shoulders, legs, calves)
今天仍然是挣扎着才起了床。一边往GYM开，一边还在contemplating,“要不腿部练习
不做了？” 好在old habits die hard, 还是按部就班地一项一项都做完了。再过三天
就可以休息一天了。。。 |
|
k***a
发帖数: 335 | 5 DAY 41 (Sun. Mar 9) - 129.4 LB
早餐(155cal)： 两个煮鸡蛋
AM Snack (201cal): 一片面包加黄油， 一个小苹果
午餐(489cal): 25克PROSCIUTTO，一杯肉片木耳炒ASPARAGUS， 一个小苹果
PM Snack(55cal):一个小苹果
晚餐(468cal): Nacho， 8 只虾，一杯肉片木耳青椒炒蘑菇
---------
(1368cal)
运动：一小时（shoulders, legs, calves）
今天恢复了锻炼。虽然昨晚12:30才睡，闹钟还是6点就响了，也不管刚调了夏时制。结
果我用了一小时才爬起来。 |
|
z******o
发帖数: 3285 | 6 And look at my profile pic, the girl there has big cankles, although her
calves seem small, and I don't like that shape. |
|
S*********s
发帖数: 235 | 7 到周末和月末了，我贴一个今天boot camp锻炼的内容吧。这个周也是唯一一个我全勤
的周，以前总是各种原因缺席。Boot camp里有几个能人，都跟这个教练2-3年了，我是
新人，才加入一个半月，需要努力。
从3月份开始把这里的健身记录改成周记，另外加上饮食记录，然后每周末简单地写一
下总结。
下面是今天的锻炼，以前每次锻炼完我都回来写详细的记录，这次是教练自己贴到我们
的Facebook网页上了。Burpees和Bear Crawl是我们投票选出来的最不喜欢的，但今天
教练还是让我们做Burpees做了个够，100个。
1） 10 Burpees
2） 50 Plyo Squats w/ heel touch during jump
3） 10 Burpees
4） Back Peddle a Small Lap
5） 10 Burpees
6） 50 Leg Raise
7） 10 Burpees
8） 100 Crunches
9） 10 Burpees
10）50 lunges with twist (25 each leg)
11）10 Burpees
12）100 Cal... 阅读全帖 |
|
S*********s
发帖数: 235 | 8 到周末和月末了，我贴一个今天boot camp锻炼的内容吧。这个周也是唯一一个我全勤
的周，以前总是各种原因缺席。Boot camp里有几个能人，都跟这个教练2-3年了，我是
新人，才加入一个半月，需要努力。
从3月份开始把这里的健身记录改成周记，然后每周末简单地写一下总结。
下面是今天的锻炼，以前每次锻炼完我都回来写详细的记录，这次是教练自己贴到我们
的Facebook网页上了。Burpees和Bear Crawl是我们投票选出来的最不喜欢的，但今天
教练还是让我们做Burpees做了个够，100个。
1） 10 Burpees
2） 50 Plyo Squats w/ heel touch during jump
3） 10 Burpees
4） Back Peddle a Small Lap
5） 10 Burpees
6） 50 Leg Raise
7） 10 Burpees
8） 100 Crunches
9） 10 Burpees
10）50 lunges with twist (25 each leg)
11）10 Burpees
12）100 Calve Raises
... 阅读全帖 |
|
T******a
发帖数: 1008 | 9 Days - 0 9
Date - 10/15 10/24
Weight lb 212.4 207.2
Neck in 16 15.5
Shoulderin 48 45
Chest in 42 40.5
Waist in 41.5 40
Hip in 43 42
Thigh in 25 24.5
Calve in 15.5 15.7
Uparm in 13.5 14
Forearm in 12 12
Wrist in 7 7.5
BodyFat % 28.4% 26.3%
Target 15% 34.6 34.3
weightlosslb 0 5.2
fat weightlb 60.39 54.59
fat losslb 0.00 5.80
Musle gainlb 0.00 0... 阅读全帖 |
|
T******a
发帖数: 1008 | 10 Days - 0 9
Date - 10/15 10/24
Weight lb 212.4 207.2
Neck in 16 15.5
Shoulderin 48 45
Chest in 42 40.5
Waist in 41.5 40
Hip in 43 42
Thigh in 25 24.5
Calve in 15.5 15.7
Uparm in 13.5 14
Forearm in 12 12
Wrist in 7 7.5
BodyFat % 28.4% 26.3%
Target 15% 34.6 34.3
weightlosslb 0 5.2
fat weightlb 60.39 54.59
fat losslb 0.00 5.80
Musle gainlb 0.00 0... 阅读全帖 |
|
T******a
发帖数: 1008 | 11 谢谢鼓励
10/31阶段总结：第一个周饮食特别注意，基本上没有任何油腻。体重减得很快，但是
体力以及精神不好，训练后易疲惫。所以，后来饮食摄入量加大，但是蛋白质始终保持
1/3
这一个周，体重在207-210反复穿越。训练5天器械，一天篮球，一天休息。体重没减，
体脂减了。现在目标更正为 200lb,体脂15%。挺困难的，但是要坚持。
Days - 0 9 16
Date - 10/15 10/24 10/31
Weight lb 212.4 207.2 208
Neck in 16 15.5 15.5
Shoulderin 48 45 45
Chest in 42 40.5 41.5
Waist in 41.5 40 39.5
Hip in 43 42 43
Thigh in 25 24.5 25
Calve in 15.5 15.7 15.5
Upar... 阅读全帖 |
|
c*******r
发帖数: 13580 | 12 nice TR. BTW, I'd not recommend sharpen your crampons too much. In case you
trip yourself, they will cut through your calves. your body tissues heal,
your goretex pants don't
Mt.
Jacinto
加plutino，trekkingalone会和，Memorial weekend从West Face Gully路线，爬升
7262 ft登顶。详细报告见阿诺的“南加户外北加行，Mt Shasta” |
|
M********a
发帖数: 190 | 13 I did not sharpen my crampon, but it still punctured a hole on my upper
calves in March this year when I tripled myself in a deep snow pocket.
Crampon is dangerous.
you |
|
c*******r
发帖数: 13580 | 14 haha, nice legs and calves |
|
c*******r
发帖数: 13580 | 15 I haven't heard about this brand, and judging from its retail price, I am
not very confident about its quality and performance.
I own my snowshoes, but I use them only once or twice a year. I am not a
huge fan of snowshoeing. So take my advice with a grain of salt.
In general, what you need depends on what terrains you are in and what the
purpose they will serve. Tubular frames are only good for flat terrains. We
have no flat terrains that would be covered by snow in PNW so basically
tubulars ar... 阅读全帖 |
|
p*******r
发帖数: 180 | 16 Where: Columbia River Gorge - PCT > Wahtum Lake > Eagle Creek Loop
What: Trail Run, 33 mi, 6,000 ft gain/loss
Pain factor: 4 (1 to 5)
Fun factor: 6 (1 to 5)
Gear: Hydration pack, bottles, water pump, Probars, GU
It is a love/hate affair to be a climber in Portland and you feel blessed
and cursed at the same time. Driving 600 miles for 6 pitches or 2,000 miles
for five climbs gets old after you have done it over and over the whole
summer. So after nonstop road trips for solid two months (on weeke... 阅读全帖 |
|
d****l
发帖数: 51 | 17 我觉得可以。我也是从heel landing改成ball landing，花了半年多吧，开始时痛苦死
了，不止是calf muscles, 还有脚面也疼，慢慢就好了，我觉得我的calves 比去年强
多了。改成ball landing不但膝盖不疼，ITB也没出什么问题。而且我觉得用ball
landing的另一个好处是它可以强迫你更加注意running form, 因为ball landing时，
只有上身挺直，重心刚好落在脚的着地点，以及paw back时才是最省力的。 |
|
c****n
发帖数: 468 | 18 I had helluva performance today, absolutely pushed to my limit and totally
spent at the end.
I am fully satisfied today, and very happy, can't ask more!
No wall, but my calves started to give me trouble signal at 35k, they were
about to cramp. I was like dancing on a thin line, had to be absolutely
balanced, so the muscles didn't need any extra exertion. Unfortunately,
when the muscles are about to cramp, you can't push any further. Anyway, I
managed no cramp and tried my best not to drop the pa |
|
w********6
发帖数: 12977 | 19 squat is okay with me, my calves are also pretty strong, but my hamstring is
chronicle trouble for me |
|
b***i
发帖数: 10018 | 20 Running uphills and downhills have different effects on cardiovascular
system and musculoskeletal system. That makes "even effort" easier said than
done, but definitely the way to go.
Running uphill is hard on both the heart and muscles, especially the
backside of your muscles (hamstrings, glutes, calves and achilles).
Running downhill is easier on the heart, but it's also easy to run too fast,
and have quads, knees and ankles beat up. The gravity puts a lot of stress
on your muscles.
In terms o |
|
r*****p
发帖数: 531 | 21 恩，这个用了一段时间了，说说心得。
首先，试过了贴小腿，膝盖和颈部的方法，总体说来比较有效，和膏药原理不一样，这
个主要是通过对肌肉和关节拉伸和矫正达到治疗效果，有评论说美国很多专业运动损伤
医生都用这个。可以用做受伤之后的恢复和赛前precaution。比如怕比赛抽筋的同学可
以用贴calves。
胶带分三种，粉色（针对适合热疗的部位），蓝色（coolingdown），黑色（韧性比较
好，用在腿上和脚上），个人觉得只买黑色的就好了。胶带防水，大概可以贴3-4天，
amazon上有买，10块钱一卷，可以用较长时间。
用的时候一定要看明白录像，不同的伤贴法是不一样的。尤其是贴关节的时候一定要注
意，贴的不对可能起反作用。我的膝伤有一次没有贴对，第二天肿的很厉害。。贴上之
后活动一下，如果有感觉很不舒服，立刻拿下，感觉自己没贴对的也不要舍不得一点胶
带，不对就重贴嘛
总结一下各种伤的贴法教学vedio
1). 来自Runner's World，讲的很详细，一共5种伤的treatment
http://www.runnersworld.com/video/0,8052,s6-1-0-5,00 |
|
s******p
发帖数: 819 | 22 bought a pair of $10 water shoes (aqua shoes/water socks)from sports
authority yesterday.
tested it this morning for a 10 mile run (4m pavement and 6 trail).
it's simply awesome. back straightened and chin up. even a bit faster than
my usual pace. legs were fresh after 10 miles. my calves were not bad either.
uphill actually became easier with barefoot, downhill got more technical tho
.
trail was tough initially, but after a while, stepping onto small rocks and
roots became totally pleasant.
it |
|
o*****4
发帖数: 665 | 23
.
a
I
go
welcome to the club, being a forefoot striker most of my life,
sharing some of my exp, forefoot landing means faster turnover rate,
intensifies the pressure at the nails, causing black nails all the time,
dont wanna scare ppl off, have to give up wearing sandals sometimes,
also more friction play there find it blisters are inevitable,
forefoot landing make you have strong calves, on the other hand make you
fatigue faster sometimes. |
|
s******p
发帖数: 819 | 24 this is because your hamstrings are stronger than your calves. do a long run
on forefoot, you will see the effect on hamstrings.
I run sprinting reps at 5 minute pace. But I use my hips and calfs more.
When I do midfoot strike, I hardly feel that I use my calfs at all, even
after a marathon race. On the overall, I feel that my form is better on
forefoot. Basically, when I ran on heel or midfoot, I feel that my
efficiency is reduced when I get down to sub 6:00 pace. When I ran my last
5K race, I |
|
c*******r
发帖数: 13580 | 25 take it easy, cycling is easier on the calf (could be hard on the quad
though). I am recovering from sore calves that I got from a 5k run last
saturday too. |
|
c*******r
发帖数: 13580 | 26 true. my calves were still hurting yesterday from last saturday's 5k race in
which I was landing on the balls mostly |
|
b***i
发帖数: 10018 | 27 take care.. i am also trying to build up my mileage with more forefoot
running. i also feel some degree of discomfort in my calves and ankles.
just
just
and
a
cut
day |
|
i*********5
发帖数: 19210 | 28 谢谢胖哥！我觉得玩小三对跑步也是有帮助的，比如昨晚的游泳训练就代替了通常的
recovery run（quads 和 calves都还酸痛，下楼梯都成问题，没法跑）。
（各位大哥大姐，我有点儿数不过来谢不完，还请包涵。） |
|
c*******r
发帖数: 13580 | 29 Very nice quote! When I was running up the last hill yesterday all I was
thinking is "this is fucking insane, why am I doing this?". Now sitting
comfortably in my office, I need a strong will power to resist the
temptation to go for a run in the gym downstairs. I'm glad I left all my
running shoes home today so that I can give my sore calves a good rest. |
|
w****1
发帖数: 4931 | 30 rest, wait for your calves to grow back stronger, for as long as it takes.
there is no rush. |
|
i*********5
发帖数: 19210 | 31 正常的。我跑一个hard run下来，通常也只是calves酸一酸。 |
|
f*******e
发帖数: 4531 | 32 forefoot landing is not easy if you don't have strong calves and ATs. |
|
c*******r
发帖数: 13580 | 33 thanks. that matches my perception. it does have a thick heel. not only
thick but also bouncy. I don't quite like the bounciness. but I am have
pulled my calf last weekend so I am running in my GTS exclusively this week.
it's easy on the calves. |
|
|
l**n
发帖数: 2405 | 35 I know I should use ice after long run. But I didn't use it much at all
until two days ago, after I ran a HM in the gym in Bellagio hotel in
Vegas, I spent 30 minutes using ice to cool down knees, calves. The result
of using ice is fantastic. Without any rest, I could go out with my wife
to play games in Circus Circus for hours.
Usually after long run, I feel knee pain during following nights. This
time, two nights in a row, I didn't feel any knee pain.
So, use ice after long run! |
|
o*******r
发帖数: 4921 | 36 还是姿势不对.
虽然我也犯这个错误,但还是要指出来:
forefoot/midfoot landing != run with your calves
midfoot landing + drive with your thighs&core 才是王道.
同学们,都把小腰都扭起来吧... |
|
h*d
发帖数: 19309 | 37 http://jamieatlas.wordpress.com/2009/03/07/treadmill-running-vs
Non-Real world running
If I am on a treadmill, I no longer NEED to pull my body forward with the
back of my legs. My left foot lands, the treadmill drags it behind me and I
land the right foot before the left gets dragged back too far. I am
essentially lifting the back foot forward then cushioning the impact with my
knees without needing to pull the leg back (since the machine does that for
me).
To simplify in a different way, we ca... 阅读全帖 |
|
O****e
发帖数: 3290 | 38 Inspired by Born to Run.
Beginning with a little more than 2 miles in the morning, it feels so great
that I started walking barefoot wherever I go now unless it is not allowed (
Starbucks so far for example). Here are a couple of my observations to share
1. Your foot is the best cushion system designed by the nature. With so many
sensors at the bottom, it is also the best feedback/correction system.
2. With barefoot, your body instantly lift up. There is no way your brain
will allow you to sink ... 阅读全帖 |
|
O****e
发帖数: 3290 | 39 是有这个倾向，不过我感觉还是比穿cushion的鞋forefoot strike跑对小腿calves的压
力要小。 |
|
M**u
发帖数: 10158 | 40 好牛。。。辛苦阿
First
,
of
disappear.
mile
immediately
I
run
even
see
top,
It
calves
while.
curves
makes
no
.
felt
we
was
.
tablets
for
town. |
|
c*******r
发帖数: 13580 | 41 I didn't find any problems with calves and achilles tendons at all, I guess
that's the advantage of a climber |
|
b***i
发帖数: 10018 | 42 Remedies: Wear shoes with curved lasts to allow pronation. Lightweight
trainers are often best, as they allow more foot motion. （看来HS4都不行了，
得hattori，宇宙鞋，五指鞋）
Also, check for flexibility on the medial (inner) side of the shoe.
Supinators should do extra stretching for the calves, hamstrings, quads and
iliotibial band. |
|
I*****n
发帖数: 823 | 43 我最近训练加speed training后，也老觉得calves紧，一般用推墙stretch的方法。跑
前做一次，跑后有空就多做几次，每次30秒，感觉有用。
14 |
|
m**t
发帖数: 1956 | 44 taper
hansons认为taper只要10天就够了，意思是从最后的一个SOS开始到race，就10天，这9
天中只跑easy。hansons认为一个sos workout后10天，效果会开始消退。
如果仔细比较计划，其实和AM差不多，因为hansons的倒数第二周就不跑long run了。
具体来说，AM的倒数第二周开始taper，一周比一周减量，最后race周还安排一个dress
rehearsal。hansons，最后倒数第二周和倒数第一周是一样的，race周就只跑easy。
hansons建议carb loading，而且不要怕体重的临时增加。
饮食
hansons建议平时 60-70% carb, 20% fat，剩下蛋白质。hansons是认为carb要给够的
，这样才能保证SOS训练的质量。训练前一个小时不要吃固体食物。训练后半个小时内
，要补充水分，吃点200-400卡的carb，比如 冰激凌。不要跑完饿肚子很久。
strike
there is relatively little research on the topic ... as there is much... 阅读全帖 |
|
m**t
发帖数: 1956 | 45 taper
hansons认为taper只要10天就够了，意思是从最后的一个SOS开始到race，就10天，这9
天中只跑easy。hansons认为一个sos workout后10天，效果会开始消退。
如果仔细比较计划，其实和AM差不多，因为hansons的倒数第二周就不跑long run了。
具体来说，AM的倒数第二周开始taper，一周比一周减量，最后race周还安排一个dress
rehearsal。hansons，最后倒数第二周和倒数第一周是一样的，race周就只跑easy。
hansons建议carb loading，而且不要怕体重的临时增加。
饮食
hansons建议平时 60-70% carb, 20% fat，剩下蛋白质。hansons是认为carb要给够的
，这样才能保证SOS训练的质量。训练前一个小时不要吃固体食物。训练后半个小时内
，要补充水分，吃点200-400卡的carb，比如 冰激凌。不要跑完饿肚子很久。
strike
there is relatively little research on the topic ... as there is much... 阅读全帖 |
|
w**********g
发帖数: 2077 | 46 ２０１０年休士顿马拉松报告 - 英文版
Houston, My Kind of Town
Goal:
After BQ in Houston last year, I was a little lost on this marathon thing. I
loved running and racing, but marathon has too many variables. Even though
I just pulled one without potty stop, I hated it, the last week carb load,
the long recovery time etc. Two years of non-stop training to BQ didn't help
the mood either. I thought of retiring from marathon and just focusing on
short distance like half. The only thing that still intrigued me was
br... 阅读全帖 |
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R*****s
发帖数: 41236 | 47 Why you’re suffering from muscle cramps during a marathon
(and it’s not because of dehydration)
http://runnersconnect.net/running-training-articles/muscle-cram
昨儿又看到一个新理论，说是：
Lack of hip extension
I believe one of the main culprits of marathon cramping, especially in the
calves, is a product of reduced hip extension, which is much more difficult
to recognize than slouching.
Hip extension is the act of driving your entire upper thigh (and leg for
that matter) backwards after your foot contacts th... 阅读全帖 |
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j***e
发帖数: 6 | 48 使用过 Nike FuelBand 或者Polar Ft4能不能分享一下使用心得呢
或者其它的fitness monitor 求推荐
介绍一下自己的历史 -
俺坚持运动5年了
平均一周6次
身高165cm
体重从135 pound 到现在115 pounds左右
不节食 不忌口
运动项目 是 cardio + weight lifting
Cardio - 经常换项目 目标是到cardio heart rate zone 网球乒乓球游泳跑步dance
通常是 one hour +
weight - 固定一周三次，腿 （squats, lunge, hamstring, calves)，胸 (bench
press +biceps)，背部 (dead lift + back pull+triceps) 分开做 每次坚持做abs (
incline sit up or leg lifting) |
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w**********g
发帖数: 2077 | 49 Goal
The 1:23 goal had not much base and was more of mental. I knew I was much
better than 1:24:46, that I did last November, but apparently nowhere close
to my 1:21:06 PR. In order to PR(<2:58:35) in Boston, I felt I needed at
least 1:23 half. So 1:23 it was after it turned out to be a perfect race day
with temperature around 49 and 16mph wind.
I disregarded the wind, cause I figured most likely it would be on and off,
thus would not affect the run that much.
Race Plan
I know this course very w... 阅读全帖 |
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v*****e
发帖数: 134 | 50 新人握爪.几乎完全相同的感受.前几天采用了前脚着地后,感觉慢不下来,calves的紧张
感更强.
个人的体会是:跑姿是个全身综合的问题,非前脚着地往往伴随着overstride. 所以可以
有意识的缩小步伐,但提高步频. 应该可以同时解决heel landing and overstride.
另外,heel landing and overstride其实和走路的步姿类似.而跑和走所用的肌肉群不
完全相同. 个人感觉小腿和踝部的肌肉,相对于大腿的肌肉在跑步中更重要, 而走路则
相反.我想楼主和俺都是多年未锻炼的人,小腿和踝部的肌肉相对较弱.个人感觉我们这
样的新手更需要正确的跑姿,以保证肌肉群的合理分布. 这里求教本版的各位大大,俺的
这个结论是否靠铺?
for proper running forms or beginners, you can check this out, and many
recommended videos linking to it. I found it useful
https://www.youtube.com/watch?v=9zkapadQwHk |
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