L***0
发帖数: 1283 | 1 A sub 19-hour run on a flat 100 mile course would certainly be respectable as well. Just
for comparison, I know a runner who has a 3:02 marathon time (same as
tonyprince's), had run 17-hour in Javelina Jundred (an "easy" 100-miler),
and ran 23 hours in a much harder 100 mile race. |
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w****1
发帖数: 4931 | 2 Yes, that is currently the best Tarahumara runner, who narrowly beat Scott
Jurek in the first Copper Canyon
50-miler (with a very hard course). |
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w****1
发帖数: 4931 | 3 Your first sentence is already in contradiction with your last sentence. Why
do you care how many long runs
you do if you don't care about your marathon time?
From spring 2008 to spring 2009, I ran 4 marathons with just one 20 miler before each. My marathon time
went from 3:49 to 3:33 to 3:27 to 3:16. To run well in the marathon you need to accumulate over a long time.
Your performance won't improve dramatically just because you squeezed many long runs in a short period of
time.
You gotta run at |
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b***n
发帖数: 590 | 4
Either 'American Miler' or 'Advanced Marathoning',
The former is more famous, but I guess he meant the latter. |
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w****1
发帖数: 4931 | 5 I had sore ankle at the end of my 50-miler as well, but it wasn't nearly
this bad. And when I get ankle pain before, it was always near the end of
the race and I could just tough it out. This time, I still got more than 11
hours to go -- that was just impossible. |
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w****1
发帖数: 4931 | 6 That's right. I didn't need walking breaks in my 50 miler and I thought I
could try run through this one as well. My experience prove otherwise. 100
is definitely brutal on the body.
rest |
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w****1
发帖数: 4931 | 7 To all of you who think you are too old to run fast, consider this: when a
team of best Tarahumara runners were assembled to take on Leadville 100-
miler in 1993, the best of them all, and the eventual race winner, was the
then-55-yr-old tribe man Victoriano Churro.
running
but
young
how |
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w****1
发帖数: 4931 | 8 It's true, even with high mileage training, if you don't do speed work, you
will not be able to run faster, and you can even get slower. In January
after my 50-miler, my legs got so slow that even 8:00 pace felt fast -- when
I was running the manhattan HM with Tuoniao, I thought we were going like 7
BQ |
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w****1
发帖数: 4931 | 9 dionysus is the fastest miler here, 4:55. Just to get an idea, Paula Radcliffe's mile PR is 4:25, and that was run
on the track, not on the road. Bill Rodgers' mile PR is 4:19. So, apparently, 4:19 was enough speed for a
person to win four Boston marathons and four NYC marathons.:) |
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w****1
发帖数: 4931 | 10 In fact, no elite American marathoners can run a sub 4 minute mile. And so apparently, no American sub 4
miler has turned out to be an elite marathoner. Bill Rodgers set the American marathon record, and his mile
time wasn't good enough to even win a state level high school track competition. |
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w****1
发帖数: 4931 | 11 First of all, Haile is one of the supremely talented runners who have both
great leg speed and endurance.
Secondly, it is not true that he ran the last two miles both sub 4. He ran
the last mile in 4 minutes. Only one
person, Daniel Komen, has ever run back-to-back sub 4 minute miles, in a two-miler, and he is the
only one to have run a sub 8-
minute two-mile. Guess who has the second best two-mile time in the world?
None other than Haile. |
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w********6
发帖数: 12977 | 12 I realized that the sub 4 min in the video must have referred to 1600m,
not mile
both
ran
two-miler, and he is the
world? |
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R*****s
发帖数: 41236 | 13 跑5K的步频是不是比跑马拉松的快很多？
two-miler, and he is the |
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y******n
发帖数: 4527 | 14 It did not work for me either.
I think the way to predict a close marathon time is to use your 20 mile+
long runs. A 22 miler will presumably give you the FM time if the long run
is finished in the correct long run way.
I would guess my time from shorter long runs, like 16 mile, but I would
anticipate a relatively large error. |
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y******n
发帖数: 4527 | 15 using larger stride?
btw: there is 1-miler in cape cod, falmouth in Sep. You wanna try? |
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y******n
发帖数: 4527 | 16 It all depends on your goal. If you do not think about an awesome finish
time or BQ or whatsoever, it is pretty easy to run. But it is hard to train,
of course because you want a good time.
Just make sure you have long enough distance runs, like 20 miler, and make
sure your knee and ankle would not complain, you are ready to go then. |
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w****1
发帖数: 4931 | 17 actually xiaolong has been running marathons before he came to this board.
he used to do long runs as long as 27 miles regularly. he had both 5K and
ultra style training. just need to find the middle ground. you'd think speed
+ endurance = marathon, but the formula isn't so simple. the marathon is
about running at maximal efficiency at the marathon pace, not faster, not
slower. the marathon training is built around the 20 miler, not 10, not 30. |
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w****1
发帖数: 4931 | 18 legs not fresh (two intervals this week), sunny, 88F, overheated, 20 miles,
avg 8:00 pace, took more effort than I expected. mile splits 8:44, 8:04, 8:
02, 8:03, 7:55, 7:48, 7:47, 7:42, 7:53, 7:57, 7:48, 7:50, 7:54, 7:54, 8:07,
8:13, 8:03, 8:09. 8:17, 7:49. |
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b***i
发帖数: 10018 | 19 88F is brutal... take some recovery days.
,
, |
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w****1
发帖数: 4931 | 20 tomorrow is recovery run, as usual.:) I've had much tougher workouts before |
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y******n
发帖数: 4527 | 21 it supposes to be cool in NE now. My friend in Cape told me he already put
on long sleeve shirt.
88F? Another heat wave?
,
, |
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w****1
发帖数: 4931 | 22 It was quite cool earlier in the week, but indeed there is now a heat wave. |
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R*****s
发帖数: 41236 | 23 靠， 野兽的标准太高了， 这也跑得不爽。。。tnnd |
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w****1
发帖数: 4931 | 24 New England is hit by a heat wave, topping 90F everyday, so I moved indoor
for my tempo run today. starting warming up at 8:34, gradually changing to 7
Clearly I haven't recovered from the 20-miler on Sunday. I was sweating like
a pig. So I lowered my expectation for my tempo pace, started tempo at 6:40
. 2 miles later, I was hanging there alright, so I ran a mile at 6:27, and
started another mile at 6:18. That was about my limit for the day -- I could
have hung on to that pace, but it would tak |
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y******n
发帖数: 4527 | 25 It is a little complicated than simply inserting a race into schedule.
Because I will relocate next week, I will have to miss two runs on next
Tuesday and Wednesday. Need to take some easy runs anyway in order to
compensate for those two days. Therefore, a 5K race will not take much more
energy from my body than the scheduled 16 miler. |
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y******n
发帖数: 4527 | 26 If I have to compare those two, I would say humidity is even worse.
I took the 12 miler in the morning and it was not so hot, 74F. But it was
extremely humid so that I was sweating since mile 1. I brought one bottle of
water with me and drank it within 8 miles. In the last four miles I felt
like wearing a wet foam until I took off my shirt.
It is pretty hard to keep the pace and HR simultaneously in the last two
miles. However, I found a track and finished the run on it. Otherwise I
had to slow |
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w****1
发帖数: 4931 | 27 I've never run 3 hours and half on the treadmill. My long runs don't go on
for that long.:) There are several people besides me on this board who have
done 20+ milers on the treadmill.
The greatest female marathoner of all time, Ingrid Kristiansen, did a lot of
her winter training on the treadmill. Haile Gebrselassie and Kara Goucher
also use treadmills in their training, but presumably for recovery sessions
mostly. |
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w*******s
发帖数: 980 | 28 Whx's estimate is quite reasonable.
I checked my last year's training log. My long run avg pace has never been
below 9:45. I never run any marathon pace run and only have three 20 milers.
On the race day, my pace is 8:45.
You have 9 weeks to go, plenty of time. You can do much better than I did. |
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c*******r
发帖数: 13580 | 29 I run fast when adrenaline is abundant. It usually has nothing to do with
where I run. I have run my fastest 10k on the road and fastest miler on
treadmill. |
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d*********6
发帖数: 6115 | 30 Agree.
Even in the 3000m race, I didn't push my self competing with others. I treat
it as a 2 miler repeat. I felt very bad after finish.
can
the
don |
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w****1
发帖数: 4931 | 31 why the knee brace? if you are injured to the point that you need to wear
knee braces, you shouldn't run 20-milers at all. if you are not injured,
better not mess with such things - they are no good for you in the long term.
a
drained |
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y******n
发帖数: 4527 | 32 I just ordered one days ago and hope to get it in next Tuesday. But I will
try it with 5 m run first.
Are you running 20-miler with it first time? How brave you are. |
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w****1
发帖数: 4931 | 33 yeah I just did my 16-miler along charles river on sunday, from watertown
square all the way to longfellow bridge and back. |
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w****1
发帖数: 4931 | 34 if there is one thing I know about cold, it is that there is no medicine to
cure it. you just have to let your
immune system do its job. I have run through cold and flu many times, even
doing 20-miler with a cold. In my
experience things like ibuprofen are of no help at all, and I don't bother
taking any medication for cold or flu
any more.
can |
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w****1
发帖数: 4931 | 35 Yes, but that was my RIGHT AT, which recovered essentially fully in three
days. Now my problem is my LEFT
AT, which only started to hurt this Wednesday, towards the end of the 15-
miler. The good thing is that now I
no longer feel it when I walk, although when I press with my fingers it
still hurts. |
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q*c
发帖数: 1172 | 36 我的第一个马拉松也是这样训练的，以不受伤为主，每周只跑三次，中间穿插两次游泳
，跑了三个20+miler。比赛的时候还不算suffer，除了最后两个mile感觉有点run out
of gas。 |
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b***i
发帖数: 10018 | 37 congrats, it looks like a great run to me. cutting 2-3 miles short isn't a
big deal.
,
pretty
miler
good |
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d*********6
发帖数: 6115 | 38 fast long run, you are definitely in sub-3 shape.
,
pretty
miler
good |
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T******y
发帖数: 798 | 39 Nice run! Take care, and hope you can run better:)
pace.
7:06,
run
pretty
with a
my
wasn't
20-miler
long
a good |
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w*****h
发帖数: 1770 | 40 awesome! this is just the beginning....
,
pretty
miler
good |
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y******n
发帖数: 4527 | 41 When I first used SS4 to run a VO2max followed by a medium long, I felt
great with its performance. However, my right ankle was slightly injured
after these two days. I switched back to my old Gel-pulse last weekend,
finished the long runs and easy ones, and ran with SS4 this week. My ankle
is OK now, after a 20 miler with SS4.
SS4
to
cumulus. |
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w****1
发帖数: 4931 | 42 I know the risk, that's why I run with a lower heart rate I than would when
I'm fully healthy. This might be the 4th 20-miler I've done with a cold. So
far so good.:) |
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y******n
发帖数: 4527 | 43 今天气温比较高，72F。出门之前喝了些水，吃了点月饼。在网上买的gel还没寄到，所
以今天估计会hit the wall了。实战中，mile 20果然hit the wall，挣扎着跑完，用
时2:35。 走路1.x 迈回家，算是cool down了。
从差不多7.5 miles开始，和马拉松course的后半程开始重合，之前没注意，今天发现
地上有mile marker。前期跑的有点快，每次tempo之后就有点打鸡血的感觉。周五跑了
7 mile tempo，前5 miles和local track club的weekly run一起，一个50多的人和我
shoulder by shoulder，边跑边聊。发现跑6:40的pace聊天真是挺不容易的，尤其是当
你不能只用一个词的时候。老头很厉害，年轻的时候跑过2:32的全马，和我并肩跑感觉
他很轻松的样子。到终点的时候我们都没有push，但是感觉他明显很轻松。如果和他跑
一个5M race，估计跑不过他。后来我又自己跑了2迈，cool down 2迈结束。
今天long run只带了一瓶水，大约mile 15的时候就喝光了，后来到一家 |
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T******y
发帖数: 798 | 44 Pretty impressive workout!
快要撞墙了还能提高速度，太牛了！ |
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y******n
发帖数: 4527 | 45 18 19 20那三迈的速度还不如前面2迈的，哪还能提高速度啊，我又不是牲口，呵呵。
那三迈已经很平了，就是在hang on |
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b*******e
发帖数: 1150 | 46 great workout.
how do you know you hit the wall? I think I hit the same wall on my Saturday
's 20 miles long run. I felt my legs are so heavy as if they are filled with
lead. and also my heart rate is jumping up, but my speed just could not
hold. |
|
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y******n
发帖数: 4527 | 48 今天研究了一下，如果留46分钟给最后的10K，那么前20迈我需要7:12的pace，也就是5
s faster than the goal。
Not sure how good or bad it can be. |
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g********s
发帖数: 1969 | 49 Quit fast.
Did you eat gel? Hit the wall at 15 miles or 20 miles in a long run. is it that
you ran faster than the purpose of the long run during the training? Or
probably the rolling hill? |
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y******n
发帖数: 4527 | 50 No, I did not eat any gel because my gel order has not been shipped.
Otherwise I would not been that struggling at mile 20.
Good point is that I ran out of my glycogen and refilled with lot of rice.
Hopefully my glycogen storage was increased.
that |
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