c*********n
发帖数: 2120 | 1 I think AM's plan for this weekend is a 8K-10K tune up race before a 16
miler-:)
more |
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w*******e
发帖数: 2651 | 2 The Specificity Rule
The most effective training mimics the event for which you're training.
The 10-Percent Rule
Increase weekly training mileage by no more than 10 percent per week.
The 2-Hour Rule
Wait for about two hours after a meal before running.
The 10-Minute Rule
Start every run with 10 minutes of walking and slow running, and do the same
to cool down.
The 2-Day Rule
If something hurts for two straight days while running, take two days off.
The Familiar-Food Rule
Don't eat or drink anyth... 阅读全帖 |
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w****1
发帖数: 4931 | 3 while I was warming on the trail this morning, I almost sprained my ankle.
Actually I did sprain my ankle, and it hurt like crap for a second, but
luckily it wasn't serious. I was literally one inch away from getting taken
out of running for a month. To think about the prospect that months of
training could be undone because I wasn't looking for one second, well, it
just makes me appreciate the fact that I'm still up running.
the race was small but it's got quite a few serious looking runners. o... 阅读全帖 |
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b***i
发帖数: 10018 | 4 congrats, what was the time of No.5?
taken
guy
means |
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c*********n
发帖数: 2120 | 5 This is awesome and I can not imagine the feeling to be that fast!
Just wish there is a day I can have your pace for one mile-:)
taken
guy
means |
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w****1
发帖数: 4931 | 6 It was just over 29 minutes. Those five guys were way ahead. |
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i*********5
发帖数: 19210 | 8 Man! That's awesome! Congratulations!
3:55.9/km for 5 miles!!! (Sorry, I have to convert it to metrics to
understand it.) WOW!
taken
guy
means |
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w****1
发帖数: 4931 | 9 That's way too many exclamation marks, man.:) It wasn't such a fast pace. I
would need to run close to that pace for the HM if I were to qualify for NYC
marathon. |
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m**k
发帖数: 18660 | 10 well done. u r in shape!
I
NYC |
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i*********5
发帖数: 19210 | 11 When are you going to do that? U haven't run a HM yet, right?
I
NYC |
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b***i
发帖数: 10018 | 12 he's done one last month, 1:26:xx |
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d*********6
发帖数: 6115 | 13 fast gun!
taken
guy
means |
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O****e
发帖数: 3290 | 14 Nice race. Be careful about the sprain.
taken
guy
means |
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i*********5
发帖数: 19210 | 15 Holy! And that's not fast enough to qualify NYC? |
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b***i
发帖数: 10018 | 16 for men 18-39 FM 2:55:00 HM 1:23:00 |
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d****i
发帖数: 4354 | 17 Okay, I guess next year you will make top 5 for sure.
taken
guy
means |
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w*****h
发帖数: 1770 | 18 That's so fast. Sounds like you're ready for CIM. |
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w****1
发帖数: 4931 | 20 nah, it was 6:14 avg. It was really pretty slow compared to some of my other
races. But I didn't feel that I went at 100% effort today -- since I was
able to chat at mile 3.:) It was a good race for me. |
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w****1
发帖数: 4931 | 21 Been icing my ankle a bit. It hurts when I flex in a certain way, but not
when I walk or run so it's fine. I'm gonna stay on the road tomorrow, no
rugged trails for a few days. |
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d****i
发帖数: 4354 | 22 这个预测器预测我全马sub 3:45了,呵呵,不错 |
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w****1
发帖数: 4931 | 24 Pen did a HM and then went straight to 60K, finished it in 6 hours. Next
year she BQ'd in her first marathon and shaved her 60K time to 5:30. She
complained that she was slow in Bear mountain 50 miler this year -- it
turned out she ran it while being pregnant. |
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w****1
发帖数: 4931 | 25 猛！probably the most gifted runner on this board? he didn't even do 20-
miler in training. |
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w****1
发帖数: 4931 | 26 followed up with an 18-miler today, 7:45 avg pace. pretty tough run,
definitely a test of strength. splits 8:24, 7:53, 7:55, 7:32, 7:34, 7:47, 8:
01, 8:01, 7:54, 7:56, 7:50, 7:46, 7:49, 7:40, 7:41, 7:20, 7:12, 7:28. it's
taper time. |
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w*****h
发帖数: 1770 | 27 strong finish of the 18 miler. Happy tapering in the coming 2 weeks.
我跑了个7'01"pace的15迈，累得半死。 |
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d****i
发帖数: 4354 | 28 Hmmm，no 20 milers in training? But finishing a marathon is great
experience anyhow. Congrats! |
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w****1
发帖数: 4931 | 29 I've run 8 official races this year, 2 5K's, 1 5-miler, 1 HM, 2 FM, 2 ultras
. I think that's pretty balanced.
Pretty sure that I can't run 400m in one minute right now. |
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y******n
发帖数: 4527 | 30 I have the same feeling. 18 weeks, come on, that is about half a year in
which I could not play soccer in order not to get injured and could not do
anything wild. 12 weeks are probably OK and, in my case, I got peaked in
Chicago after the first 20 miler in the training cycle. I think 10 weeks
will be more suitable for me.
for |
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f*******g
发帖数: 3304 | 31 CO-HAPPY 巴赫饭 欢迎你常来
i skipped lots of races this year, i run
just did statistics -- i run 13 races so far in this year ---
one 3-miler, two 10k, one 15k, 5 HM, 4 full
will run one more 10k and 15k each in Dec
total will be 15 races, the least one since 2006 ````` haha |
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w*****h
发帖数: 1770 | 32 I don't eat before my morning run (except those 18,or 20 milers) and it's
been like that for more than half a year. Don't know what happened today. |
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w****1
发帖数: 4931 | 33 The AT was very typical forefoot running injury. However, they recovered
quickly and in the end I felt that my joints have completely adapted to
forefoot running.
The shin splints is something different. I have had shin splints many times.
Last year after Bay state marathon I had pretty bad shin splints. Back then
I took one week off running completely, and that allowed me to recover and
train for my 50-miler this January.
Since the first sign of shin splints I've done a lot of icing. But I have... 阅读全帖 |
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w****1
发帖数: 4931 | 34 Yes. The race is on for Boston.:) But I will take a more relaxed altitude in
preparation. Instead of doing the 20 milers, I may do 30+ mi all nighters,
for instance.:) |
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e*e
发帖数: 6808 | 35 avg 176, max 185 even for a 9:30 pace 6 miler. :(
only 168 in my tune up race with 8:20 pace.
一周不跑，能有这样大的退步？
欲哭无泪 |
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w*****h
发帖数: 1770 | 36 just came back from a 5 miler. with the ground covered in snow and the
flakes into your face, the feeling was surreal. |
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d****i
发帖数: 4354 | 37 The 16 miles long appeal to me also, but seems like one has to have to have
proper base first, like had a few years of the normal marathon train with
the 20 milers in the mix.
guy
was |
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w****1
发帖数: 4931 | 38 No, tempo run isn't always a hard workout for me -- it's comfortably hard -- I'd say hard workouts are not comfortable.:) Tempo run is not racing, just pushing a little bit. It's the combination of speed and distance at the same time that is dangerous. If I only do the shorter runs fast, or longer runs slow, it's less of a problem. For example, earlier in the spring, I was doing something like 25-30mpw and would end up averaging 6:40 pace in my workouts throughout the week -- not a problem at al... 阅读全帖 |
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i*********5
发帖数: 19210 | 39 This is what they sent out.... 11/2/2005 6:08AM
This past months article in Running Times did an excellent job of describing
our program. However, some folks thought that it was an easy way out and IT
IS NOT. We feel that the key to a good marathon is 1. Realistic Goal 2.
Judge of Pace 3. The ability to deal with cumulative fatigue. The plan below
is designed to teach all 3. If I am dealing with a marathoner that has
already run one marathon and is averaging 60 miles a week, the following
schedu... 阅读全帖 |
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c*******r
发帖数: 13580 | 41 there is really no winter in Seattle, except that few days before
thanksgiving. I did a 8 miler this afternoon when the sun was setting. it
was comfortably cool and I was wearing shorts, long sleeve tee and a pair of
thin gloves. my usual long runs are around 6pm when it's totally dark and
around 35F. I'd wear tights and a very thin vest. how many you need depends
on how often you want to do laundry and how often you run. I have 13 pairs
of shorts and countless t-shirts since I prefer doing laun... 阅读全帖 |
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e*e
发帖数: 6808 | 42 兔子们，虾米们，不要走不要走！我还没裹完呢！（躲西红柿鸡蛋）
2. 训练
长跑真的是没有捷径，付出才有回报。就是那些天赋一饼的，也需要训练才能达到目标
（只是人家的目标跟咱不一样罢了）
我recap一下我以前发过的帖子。这次CIM完全是跑完SJ RnR感觉不错，LD又给了绿灯，
到了10月中下才报名的。（报名后第二个星期就满额了，好险）。训练周期整两个月。
我在准备半马的时候，从8月底开始，做了一些tempo/speedwork/interval。我个人其
实很enjoy tempo/interval之类的。到了10月份开始准备全马，重点是保证weekend
long run，平时基本全是easy run，一个星期勉强2-3次。
对于我个人，long run是王道。每次long run都能感到武功精进一级。呵呵
我的Long run mileage是这样增加的：
wk1：半马之后，超慢14迈。
wk2：16迈。很饿很累，如果不是和vicki一起跑，我到了14迈就坚持不下去了
wk3：tune up race+19迈。这之前都很没底。这个周末给了我信心，正式来版上问训练
计划。也多谢大家... 阅读全帖 |
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d****i
发帖数: 4354 | 43 CIM好热闹啊，太值得去趟了！我慢慢攒，希望多跑几个20 milers。 |
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c*******r
发帖数: 13580 | 44 you have to understand how many employees of Nike are/were professional
athletes. the winning team of HTC finished at a 5:18 pace. I wouldn't be
surprised to find out each of them can do a 5 miler at 5:00 on a perfect
track. |
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c*******r
发帖数: 13580 | 45 对，我这不是还在跑14-15 miler嘛。一般怎么也要到12迈以后才撑不住 |
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c*******r
发帖数: 13580 | 46 do you do all your 20 milers without eating anything? |
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e*e
发帖数: 6808 | 47 //blush
only did one 20-miler, I did drink sport drink during that run.
I am not qualified to participate this discussion... sadly float by |
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c*******r
发帖数: 13580 | 48 I see. I'm the exact opposite. I ran dozens of 12-14 milers before racing my
first 1/2. |
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c*******r
发帖数: 13580 | 49 that's why I am comparing my 14 milers to her 20s |
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w****1
发帖数: 4931 | 50 I've been undertraining. did an accidental 17 miler today including 13 miles
with a group. experienced the famous heartbreak hill on boston marathon
course - it was disappointing - there seems to be more downhills than
uphills.:) a girl in the group had one arm and ate snow for hydration. I
finished my run with grocery shopping on the way home. |
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