o*******r
发帖数: 4921 | 1 确实是.我是按5K的pace来跑的,前1.5迈是6:30pace.
这pace跑5K也许能挺过去,但在4mile的比赛中,按昨天的身体状况就有点够呛了. |
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m**k
发帖数: 18660 | 2 摁。4miler和5K还是有点差别。所以开始消耗太多。后来就有点放弃了?hoho.
心理的原因。?
but overall. it is not bad. |
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o*******r
发帖数: 4921 | 4 岔气之后就有点撑不住了,当时就把自己拼27分的目标改成了保住30min的
qualification.
我这半年speed work太少了,没练就在极度疲劳的状态下提速的能力. |
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o*******r
发帖数: 4921 | 5 谢谢.相信下次会更好的.这只是我的2nd race. |
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o*******r
发帖数: 4921 | 7 hehe, thanks. today is my b-day. |
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w********6
发帖数: 12977 | 8 Happy Birthday, if you slow down a little bit you can easily run a much
faster overall |
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f*******g
发帖数: 3304 | 10 好久不见你和斯坦利 成绩不理想 在我们跑步‘生涯’里总会遇到， 迟早的事
没有WORST 哪有BEST,
生日快乐！ 明年继续！ |
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b***i
发帖数: 10018 | 11 happy birthday！
不错了，我现在easy run也是9分开外的pace:) |
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d**c
发帖数: 588 | 12 生日快乐.下次再跑, 记得别再吃cheese cake了:). 我也不耐受乳糖, 不能喝奶, 可
cheese cake, pizza吃多少都没事. |
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o*******r
发帖数: 4921 | 13 谢谢各位.
发现只有多赛才能跑出满意的成绩.比赛经验不够,对pace估计的不好.
昨天在gym跟一哥们边跑边聊天,才知道他前天比赛是23分(45~49岁group),今年天气不
好,去年是22分.weekly mileage也只有30~40,不过training quality比我高多了.
看来我需要少跑junk mileage,多比赛了.:) |
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w****1
发帖数: 4931 | 14 Defending his title...you mean, there are other solo 200-milers in the race?
the |
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w****1
发帖数: 4931 | 15 That was nonetheless a strong performance under the hot and humid condition.
I went for a 15-miler
yesterday and my body was already shutting down in the final two miles. I
was just glad that I didn't sign for
LIM this year.:)
Do another marathon under cooler conditions and you'll BQ for sure. |
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e*e
发帖数: 6808 | 16 This 200 miler RTB seems to have more participants than the relay. The
results from past are actually very close to
google's performance, +- a little. Same for the past the relays except that
17:55 team.
Unfortunately |
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w*******e
发帖数: 2651 | 17 I don't have a road bike, but just a mountain bike. Sigh!
Do you want to join me for a 20-miler? then cheer for zeuzus? |
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w*******e
发帖数: 2651 | 18 You already have a strong base for half marathon.
Sign up for a half, it will definitely motivate you to run more.
Just do a couple of 10-milers before the race.
Most of the treadmills have 60 min limit, but sometime I can crank
up the time limit to 80 min. It is called marathon mode, but I still
don't have a clue how to directly input a marathon mode. :) |
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f*******g
发帖数: 3304 | 19 zan 20 miler 有毅力
................... |
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w****1
发帖数: 4931 | 20 avg 7:27 pace. mile splits 8:02, 7:36, 7:45, 7:35, 7:21, 7:32, 7:09, 7:34, 7
weather is sunny and on the warm side. legs were tired going uphill at mile
19. other than that, it was all good. |
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g*****r
发帖数: 4444 | 21 你是怎么把每个mile的pace都记住的？那个笔记下来了？
7
mile |
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g***y
发帖数: 829 | 23 老狼的5K那么快，long run快不起来估计是mental problem |
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g***y
发帖数: 829 | 24 我也跑了个20麦今天，pace 7'42''，而且感觉easy!这3个月的serious training提高
很快，不过越是这时候越要耐心，凡事讲究个历史积淀，象楼主这样非常规做法是有深
厚底蕴的。从几位大侠身上我觉得认真训练的话可以几年一直提高下去。所以我现在就
像是一个差生从50分迅速提高到及格。看以后5个月能有什么感觉。 |
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g***y
发帖数: 829 | 25 One thing I didn't mention, and you will despise, is that the reason I feel
"easy" is because I always use walk breaking. I am reducing it from every 1-
1.5 mile to 2-3 miles. I will use this summer to focus on this issue untill
no breaking. |
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b***i
发帖数: 10018 | 26 that's awesome! did you take any gel or water? |
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w****1
发帖数: 4931 | 28 no gels. I run a 2.2-mile loop and leave a water bottle on the way. When I
get to the water bottle, I pick it up,
drink while jogging a small loop, put the water bottle back, and continue
running (much like going through a
water station in a race). |
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R*****s
发帖数: 41236 | 29 哇， 都是高手啊...跑这么快还觉得easy...厉害厉害... |
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c*******r
发帖数: 13580 | 30 6.0 and 6.3, not much a difference, 8.0 and 8.3, yeah, quite noticeable. 9.0
and 9.3, a whole world of difference to me, even for a 1 miler. |
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w****1
发帖数: 4931 | 31 That depends on what you mean by doing the job. To run a decent 5K, (2)
could work. To run your best possible 5K, (1), without any question. A
typical high school miler in this country would train 60 miles per week. And that's just a middle distance specialist.
There is a huge difference between just running a 5K and racing a 5K. How would you do a typical mile repeat for a 5K race? You'd probably warm up for 2 miles, then run 1 mile fast followed by 0.5 mile recovery, 3-4 times. That's already |
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w****1
发帖数: 4931 | 32 I definitely lack endurance right now, only had one 20-miler after 5K
training. In principle, I was targeting a faster marathon pace in training,
and so far I'm only in the base building stage. I thought speed could make
up for the lack of endurance for now and give me a BQ time. Unfortunately it
didn't happen. Hopefully I can get back in training pretty soon. |
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f*******g
发帖数: 3304 | 33 跑完4 MILER RACE, 你还有劲 再跑？ 小心受伤。
你定下来的话 我可以来PICK UP 一起去
, |
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w*****h
发帖数: 1770 | 34 Got up at 5am, 4am, and 6am; avg sleeping hours - 5
Ran 2 races, 10-mile and a miler;
Bike fun ride for 30 miles. |
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w****1
发帖数: 4931 | 35 dio is the only sub 5 miler I know of on this board. From that perspective
he can potentially run MUCH faster
at 10K and longer distances. |
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w****1
发帖数: 4931 | 36 I also felt that the up to 70mpw AM plan doesn't have long enough long runs.
18 miles are just not the same
as 20 miles. I won't need 24 milers as I already have tune up marathon races
.:) |
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w****1
发帖数: 4931 | 37 The WS course is much more challenging though. There has been only one man who could sustain 9 min pace
at WS100.:) Just to get an idea how difficult that is: while Scott Jurek's record pace at WS100 is 9:00, when he
did his 24 hour run on flat loops his pace was 7:00 in the first few hours.
The most difficult part of getting in WS100 is the lottery. All other
qualification standards are easy. The
hardest 100-miler is hardrock 100. In fact, WS100 is among the easiest
qualification races for hard |
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d*********6
发帖数: 6115 | 38 I am really enjoying the miler workout recently,
it works very well! Try that.
already |
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w****1
发帖数: 4931 | 39 Both are ultra athletes. A 100 miler or an ironman is very different from a
marathon.
Also, my body type is very different. I have a thicker frame and much thicker legs than these guys. I need
more muscle strength to carry my weight. I would look up to athletes with higher BMI such as Lance
Armstrong and Dean Karnazes. In fact, Lance Armstrong's height and weight are very close to mine. |
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f*******g
发帖数: 3304 | 40 good one! you're our running forum idol ````
i run 5 miler Father's Day race yesterday, very hard and 'slow' ```` almost
faint / drop out. felt good after race heihei
a |
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w****1
发帖数: 4931 | 41 I planned a 22 miler, but discovered that I was starving when I got on the
treadmill. I ate very little in the
previous night's dinner. But since I needed to leave my hotel in the morning
I didn't have the time to take a
break for food. After a couple hours on the treadmill my hunger was curbed,
but I decided to take it easy. It
was never easy when it gets to 20 miles though. I thought, why not a little
more, 21 it is.:) |
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f*******d
发帖数: 12693 | 42 This will be a tough week.
10/5 LT followed by 14ML, and 20 miler on Sunday. |
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w*******e
发帖数: 2651 | 43 Another 20-miler this weekend?
You can really take care yourself.
Massage, Korean BBQ, etc ... |
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w*******e
发帖数: 2651 | 44 I wish I was qualified to do so.
But I will be running a 20-miler as a token. |
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R*****s
发帖数: 41236 | 45 ZAN! 20-miler is tough... |
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c*******r
发帖数: 13580 | 46 I have been pretty happy with it. Did a 200 miler and a couple of centuries
on it. Didn't give me any trouble. Steel is really gental on the butt on a
long ride on bumpy roads. I wouldn't trade for a carbon. It's probably a
couple pounds heavier than a carbon, but totally worth it unless you are a
top racer. |
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b*******e
发帖数: 1150 | 47 come on, I only run barely half of those top milers, I bet if I get your
mileage from dailymiles, you will beat me easily. |
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w****1
发帖数: 4931 | 48 tonyprince is preparing for his 100-miler next weekend. pen is, well, let's
just say that she's in the same
shoes as kara goucher, hehe. |
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w****1
发帖数: 4931 | 49 fantastic! which 100-miler are you doing next? |
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w****1
发帖数: 4931 | 50 I would just try to run with midfoot strike as much as possible, and make
sure that I don't overstride. If you
shuffle your feet then I don't think pave road would be a problem on the
knee. This one is also pancake flat.
There are no hills whatsoever. Although, some say that flat is more
difficult than having some hills in a 100-
miler, because you will always be using the same muscle groups on your legs. |
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