w*******e
发帖数: 2651 | 1 Awesome achievement! You should be proud.
I especially like the sushi for carb-loading part.
I hope I could do that for my next race. |
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c*******r
发帖数: 13580 | 2 awesome, man, that's simply awesome!
nails |
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f*******n
发帖数: 5241 | 3 Oh my god!
Great spirit! Great performance! Great report! Congratulations! |
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d**e
发帖数: 1124 | 4 wow! great race, great report! i heard many ultra go to the ranches (bunny
ranch or chicken ranch, etc) nearby as post-race entertainment :)
nails |
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w********6
发帖数: 12977 | 5 Congrats!
Now I realized that I am not a runner, at least not a real one. I don't
remember when was the last time I was really enjoying my run.
reading Whx's report, I actually feel pain and not a single bit of desire to
run ultra |
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b*******e
发帖数: 1150 | 6 Race fantastically run and report nicely written.congratulations! |
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t**h
发帖数: 229 | 7 Congratulations!! Great race, great report. Inspired me with the pain. I
really like what you've said. "Pleasure is closer to pain sometimes." You
ask for it, you get it, and you enjoy it.
Ultra seems so appealing. It's on my wish list for sure. |
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j**h
发帖数: 1230 | 8 man, you made it! you set a new limit and goal for people here. |
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b*********a
发帖数: 1145 | 9 想问问这个race 都是多大年纪的人在跑呢？我总觉得以老人为多，比如跑了几十年的？
nails |
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w****1
发帖数: 4931 | 10 Thanks. One of my toenails will probably fall off in a few days. Last night
I had to stick my foot outside the blanket coz otherwise my toe will hurt.
But it's the good kind of pain. My legs are sore, but I feel great. |
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w****1
发帖数: 4931 | 11 I find running the ultra satisfying by itself, and I don't feel the need for
quick-and-dirty ranch visits.:) |
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w****1
发帖数: 4931 | 12 I gotta say, having many people suffering with you is tons better than
suffering by yourself.:) Now I kind of like out and back course, coz you get
to meet everyone running the race.
to |
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w****1
发帖数: 4931 | 13 There are people in their 60s running it. The top two finishers are both in
their 30s, and they are the true elites. The winner averaged 7:12 pace. The
youngest runner I met in the race is 24 yr old. I talked to him briefly
around mile 32. He finished about 20 minutes behind me.
的？ |
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w*******s
发帖数: 980 | 14 Great report. Very inspiring. |
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f*******g
发帖数: 3304 | 15 congrats you did it! awesome! |
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m******r
发帖数: 9604 | 19 Truly amazing. Congrats on your great accomplishment! |
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w*****h
发帖数: 1770 | 20 This is unbelievable. Congrats! What a new year gift to yourself!
nails |
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s****y
发帖数: 349 | 22 厉害，看得我很向往，希望将来有可能跑一个五十。 |
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w****1
发帖数: 4931 | 23 Some extra notes and after thoughts:
1. The chubby guy I met on the bus finished the race dead last - in more
than 12 hours. The other guy on the bus finished a little more than 10
minutes behind me.
2. The #1 female finisher was 6 minutes ahead of me. She also set the female
course record, 7:40:XX, last year. The male course record is under 6 hours, which is
pretty insane.
3. When I met the leader of the race on my way up to the turning point, I
estimated his average pace to be sub 7 min. He en |
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m**k
发帖数: 18660 | 24 不错!
I might do another wimps-50K in the spring.hehe
female
hours, which is
averaging |
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w****1
发帖数: 4931 | 25 Breathtaking. No wonder so many people want to get in WS100. It's the only
100-miler in the US that requires lottery, it seems. |
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g***y
发帖数: 829 | 26 With this 50 miler,your 20 mile bar looks like 5 in my running ahead chart. |
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j*********g
发帖数: 3826 | 27 ☆─────────────────────────────────────☆
liushui (liushui) 于 (Mon Sep 21 12:20:13 2009, 美东) 提到:
昨天晚上才到家,太累了,没能及时报告.
官方成绩3:38:52. 前半程1:44:18,后半程1:54:35. 比去年Hamptons快了三十多分,虽
然没能达到报名时的目标3:30:00,结果还是让我很满意.
六月初NYC马拉松没抽上签,就报了Yonkers.用了FIRST训练法.一周跑三个quality run,
tempo,interval and long.其间calf和hamstring各伤一次,加上中间去度假总共一个月
的时间没有跑步.只完成了两个20 miler.跑前就知道8分的pace已不可能,修改8:15,事
实上还是定高了.
5点多起床吃了一碗粥和两根油条.6点开车,车上有加了一根香蕉. 7点多一点取了号码,
联系上大牛pen和EmpireMarsX.
8点准时出发,跑前吃掉一个GU
Mile 1, pen先冲出去了,很快开始上坡,EmpireMarsX也冲了,我压住p |
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r**********s
发帖数: 56 | 28 xiexie!
I ran 10 mi on Sat and 20mi in trail on Sunday(Jan 24). 10 mi pace was 7.5-8
or so and 20 miler for very slow, took me over 3 hr and 10min.
I knew I needed that long run badly. |
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r**********s
发帖数: 56 | 29 My hard runs are on Sunday morning running with the local top 10-20 runners
for 10 miles in the woods. We usually do first half with easy run like 8 min
pace. For second half, everybody running like racing, usually gets to 7min
pace.
I do some short runs(5miler) in week days with good speed like 7:45-8:20min
pace. I tell u this, Florida weather keeps 80 deg till late Oct. I often run
at lunch time.
I ran a 10 miler on Jan 22, with a friend of mine, she is slow but long
distance runner. I could n |
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r**********s
发帖数: 56 | 30 Last summer, I ran almost all my training tempo and easy runs at lunch time,
which means most of the runs in the 90-100 degree.Plus the humidity, I
never got a 5 mi run below 8 min pace!When temperature got down to 30-50 deg
, I could easily get 7:15 to 7:30min pace for 5 milers.
altitude |
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d*********6
发帖数: 6115 | 31 I did it, but never repeat it.
I felt very tight on leg after a 4:55 miler |
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w*******e
发帖数: 2651 | 32 We ran for more than 3 hours and ate for over 2 hours at 辣妹子.
It's a great time chatting over the spicy food. Hope you guys'
stomach were doing ok last night.
Perfect weather for a long run even though we had hard time
figuring out the course direction. The first part of the course
is definitely challenging for me. Jim finished the 20-miler even
though he was still recovering from an injury. Ran across 牛姐
at beautiful Montclair village town, and Aniu caught up with her
after the big downhill at |
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w********6
发帖数: 12977 | 33 我ft, 你没看见whx和baiji在冲击4分多pace的miler么？ |
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x******9
发帖数: 1866 | 34 4 min miler, 比较牛x了。什莫时候 1 mile 跑到4分15以下了，别忘了通告一下。 |
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b***i
发帖数: 10018 | 35 You will be fine. Looks like you've done 6 20-milers already. I've only done
3. |
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d*********6
发帖数: 6115 | 36 I did some 9mph miler today. But no indian fans. T_T
I hope I can do tempo run for 5 to 7 miles at this speed soon,
Right now my tempo run is at a 6:53 min/mile pace.
You train hard, and you got the reward.
runner
started
at |
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w********6
发帖数: 12977 | 37 今天應該是5k比賽速度跑三個miler，jogging 3邁，1.5incline,熱身應該非常充分了
，然后 9.7mph跑了一個邁，感覺不算太壞，jogging 4分鐘以后，第二個剛開始就不行
了，覺得腿酸的厲害，根本不想跑了。
最后就成了低質量的fartlek.
全年夏天，我幾乎不咋跑步的時候，還在跑步機上9.7mph能跑三邁呢，現在訓練雖然亂
七八糟，也是訓練了三個月，居然mile repeat都跑不下來。
我現在真懷疑我能否PR，不要說BQ了。 |
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w*******e
发帖数: 2651 | 38 When you start 20-miler you will see it dropping again! |
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w****1
发帖数: 4931 | 39 I also experienced post marathon blue last October. My solution - run a 50-miler. I was cured right away.:)
it now.
sleep |
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m**k
发帖数: 18660 | 40 顶这个。
or even a 50K. I did feel a lot of motiviation after 50K somehow.. do not
know why ..
-miler. I was cured right away.:) |
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w********6
发帖数: 12977 | 41 俺的Speedwork从来都是打马虎眼，第一次跑马拉松，直到最后阶段听从板上大牛的建
议，跑了几天
的track，trail上面就跑了fartlek：对我而言，其实就是跑快一阵，感觉累了就慢下
来。
第二次跑马拉松，开始在跑步机上练习，基本上都是半途而废，去年夏天曾经跑了跑步
机5k，1.0
inline, 9.7mph跑下来，但是后来再也没有跑那么快，一个是貌似体力下降了，一个是
不愿意去承
受这个痛苦。
今天太热80度，隔天再去GYM跑步机练习tempo。tempo对我应该是6个迈，但是一直我都
是最多跑
了3个迈，今天期望值是跑完4个迈。 1.5 incline, 6mph 热身一个迈，就开始 8.8mph的
tempo，终于控制住心跳不超过95%MHR，对于我就是171，进步到跑了4个迈，虽然感觉
可以尝试跑
6个迈的真正tempo距离，还是因为好不容易熬到期望值，也缺乏毅力继续跑了，最后0.
1迈stride
@ 10mph.
cool down 一个迈以后，决定试试看跑个跑步机最高限的 miler, 于是开始 10mph，居
然感觉
挺好，到接近一个迈的时候，就开始觉得累了 |
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d**c
发帖数: 588 | 42 you probably had orthostatic hypotension. (low blood pressure caused by
sudden change to upright posture ). At mile 15 you were probably already
dehydrated. This may exacerbate the symptoms of hypotension. I have
experienced similar situation before. One time in the middle of a 6 miler, I
had to drink water form a water fountain. I lowered my head and then
returned to running. I felt lightheaded suddenly. The other time was even
more scary. It was a hot summer day. I was dehydrated because of pr |
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w********6
发帖数: 12977 | 43 俺们村的24hour貌似都是大妈跑的巨慢的，今天终于见到快的了。
今天屁股伤未愈，在跑步机上warm up了两个迈，就想看看tempo能跑多久，8.8mph跑了
两个迈不到就累了，屁股也开始作痛。跑的同时，我发现我边上一个二十岁左右的女孩
跑的很快，偷偷看去，她已经开始加速到 9mph，最后9.5mph结束。
我放松跑了一阵，就去做了一套30次的core strength训练，感觉没咋跑，又回去到另
一台跑步机，热身了半个迈，就准备跑一个 10mph miler , 结果跑起来，才发现边上
另一个也是二十岁左右的女孩，貌似跑的和我差不多快。
我跑了不到一个迈就萎靡了，放松跑，看到边上的女孩一直在用9mph的速度，及其轻松
地跑，一共跑了大约3.5迈，最后一段加速到9.4还是9.5mph结束的，最后连汗都貌似没
出。
看来，俺们村的牛人也很多啊。 |
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b*********a
发帖数: 1145 | 44 mile 1: 12min pace
mile 2-mile 14: 10 pace
mile 14 to mile 20: still 10, but one min walking break at mile 14 16 18 20
mile 20-mile 26.2: try to keep 10 pace , walking break at mile 21 22 23 24
25
Is it possible for me? My 20-miler took me 3 h 50min in my training. But i
still wish i could run my first marathon in 4 and half h. |
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b*********a
发帖数: 1145 | 45 Ok I'll run without walking! And since my 20 miler is at central park and
long island course is flat, so i think i still have the chance to get a 4:30
result! :)
on
up
miles |
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w****1
发帖数: 4931 | 46 I started doing 20-milers with no gels last year once I found out that I was
capable of it. It has worked pretty well.
to
marathoners |
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o*******r
发帖数: 4921 | 47 成绩很糟糕。官方成绩 29:33
比赛前预计的及格线是sub28。周六晚上过生日吃了很多cheese cake,乳糖不耐拉了一
宿肚子，只睡了2小时，比赛时是停车在终点的，坐bus到起点，提前了一小时到了起点
，在50F的寒风+下雨中抖抖索索了一小时，忘了带水，结果跑步前已经有点脱水脱的厉
害了。
跑步前预订的pace只坚持了到了1.9mile的水站，不小心在2.5mile处岔气了，调整呼吸
把岔气撑过去之后速度就再也捡不起来了。只硬撑着以10K的pace完成了剩下的两迈。
发现4迈的比赛太难跑了，比5K还要命。第3mile开始有一迈多的hopeless的感觉比5K残
酷的多，5K的话，这种感觉也就半迈左右吧。4迈的比赛不是很多，特别是这个比赛，
总是在我生日那几天，所以应该会每年坚持跑下去的。
跑短程平时的speed work还是很重要的。我在跑步机上跑了整整8个月的junk mileage
，weekly mileage不低，有30左右，速度很慢8.5～9min pace，但对短程没有一点好处
。不过发现一点，对5K这种短程，在跑步机上训练好像也可以，跑步前我只路跑过2～3
次，至 |
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s****y
发帖数: 349 | 48 牛人要求就是高，我去年状态最好的时候也就是这个水平。
短程还是要speed work，特别是比赛前最后两个月。 |
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