y******n
发帖数: 4527 | 1 还有一些lessons，潮湿的地方短裤磨腿磨的非常厉害。之前long run我是抹凡士林或
者芦荟胶，昨天发现不管用了。大腿根被磨的惨不忍睹。回来之后立刻网购了一瓶body
glide。
周六的时候不该去一时性起去海里游泳，游泳之后又没有及时shower。昨天跑完，发现
身上厚厚的一层盐，加上chafing，简直是在腌咸肉。铁人三项的时候，游泳之后肯定
没时间shower，有没有这种感觉？
脚踝前几天不舒服，通过recovery run恢复了一些，平时穿高帮的登山鞋，hold 脚踝
，感觉比较有用。昨天long run跑完，感觉武功恢复。 |
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w****1
发帖数: 4931 | 2 In the summer I had a bad chafing once after a long run and then went to the
beach. It stung. When I got back
home the entire area of chafing has become swollen, a bit scary looking.
Bodyglide is a must for triathlon events. In fact, you kind of need it just
so that it is easier to take off the
wetsuit (which could be a pain otherwise).
body |
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g********s
发帖数: 1969 | 3 You can take some candy/ chocolate/banana, even raisins on the way to chew
down. Gels are handy, but for such a long run if you need extra energy,
definitely you should bring something to eat. |
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w****1
发帖数: 4931 | 4 I would bring gel on a pace run, but not for regular long runs (except
special situations such as when I catch a
cold). My reasoning is that, the slow long runs are SUPPOSED to deplete
your glycogen reserve and teach your
body to store more glycogen. For the pace runs, the intensity will be high
and taking gels can help minimizing
the wear on my muscles. |
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y******n
发帖数: 4527 | 5 I can not agree more. Usually I ate a banana before I headed out for the run
. It was miserable yesterday that I could not find anything to eat at home
before the long run. |
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y******n
发帖数: 4527 | 6 I hope the body glide will help me get ride of or significantly reduce the
chafing on my legs. On my upper body is okay, but my legs were suffering
over this humid weather.
the
just |
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g********s
发帖数: 1969 | 7 But for him, since he hit the well during the planned long run, he either
slows down w/o gels or finishes hard with gels. Otherwise, the long run goes
shorter than his plan.
I do the same thing as you unless the 18/20 miles run, which I eat 100~150
Calories 3~5 miles to the end of the run. |
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y******n
发帖数: 4527 | 8 I ran relatively fast yesterday, not 10-20% slower than my marathon goal
pace. It is probably the other reason why I hit the wall on mile 20.
Why was I running faster than planned? I do not know. But I think I was sort
of boosted by the tempo run on Friday. Or I should run a bit harder in the
tempo run so that I do not have enough 'chicken blood' in my long run. |
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y******n
发帖数: 4527 | 9 By the way, holding a gel in your hand is exactly the form that we should do
, in my opinion, dinosaur arms holding a butterfly thing. |
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b***i
发帖数: 10018 | 10 good job. long run pace不用太当真 |
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w****1
发帖数: 4931 | 11 I would say quite the opposite. Ryan Hall began his career as a middle
distance runner (a miler, in fact), and
then found his strength at the half marathon and marathon distance. Samuel
Wanjiru's japanese style training
is focused on long run and long tempo, without worrying much about speed
over short distances at all. In fact,
this is why Japanese elite marathoners consistently do well in the marathon
despite not always having elite
speed over the 5K/10K distance. Put it simply, it appears tha |
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w********6
发帖数: 12977 | 12 come on, he ran a 4:28 miler in 1985 when he was in high school |
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l*******o
发帖数: 669 | 13 First 60-mile week, ended with a 18-miler @ 8:30 pace. Felt easy. |
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l*******o
发帖数: 669 | 14 65 miles this week, with a 20-miler today averaging 8:30 pace. Started
around 8:40 and finished around 8:20. The end is not a struggle but
certainly did not feel like piece-of-cake either.
Will try 70 miles in 2 weeks. |
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w****1
发帖数: 4931 | 15 tonyprince, the only runner who have accomplished a 100-miler on this board. |
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n********r
发帖数: 2228 | 16 add at least one 22 miler. I recommend two. Long run is the King for full
marathon training. |
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w****1
发帖数: 4931 | 17 don't. do 13 miles instead (or less). your body won't recover completely from a 20-
mile run in a week. a 20-miler now
will make your race performance worse.
2hr45m |
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w****1
发帖数: 4931 | 18 nope. you are in the perfect position to run a good race, don't screw it up
by running a 20-miler this
weekend. reduce the mileage now, save it for the big day. this is called
tapering. |
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D*****t
发帖数: 558 | 19 Good luck to all Chicago runners.
Just 连滚带爬地 finished my first 20 miler. I have the utmost respect for
those who are BQed. |
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w****1
发帖数: 4931 | 20 psh. if the marathon is an extreme sport, what do you call a 100-miler? |
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y******n
发帖数: 4527 | 21 wait until you fully recovered. Then run pick up some miles, like 8-10 miles
. If you can run a 10 miler, then you can finish the HM without problem. |
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b***i
发帖数: 10018 | 22 very tempting... but be realistic, i need to tackle a 50 milers first.
and i already had a plan for next summer: 5k/10k training. |
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w*******e
发帖数: 2651 | 23 I saw you put in a 20-miler already, Congrats!
Get more long runs in, and you are on track for CIM. |
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d****i
发帖数: 4354 | 24 I like our local Turkey Trot, it is a 5 miler with usually good weather for
running. |
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y******n
发帖数: 4527 | 25 you should run a 10 miler before you think about running a HM.
This is the way I will do. |
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y******n
发帖数: 4527 | 26 I would say two 20 milers are good enough. Do not try 22. You will get it in
the race.
If you can run 20 well in training, you should be good for 26 in racing. |
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yo
发帖数: 2534 | 27 Just read this about the last few weeks of marathon training. The author's
recommendation looks too fast for beginners, but the mileage for long runs
should be good to follow:
http://running-advice.com/blog/?p=4510
"Once you hit 20 miles, then bring the mileage down to 18 and then back up
to 20 again, then 18, 16, 8 miles going into the race. And make sure that
the all of the runs of 18 miles or shorter in this series are done at your
goal pace. The 20 milers can be slightly slower, but if you d... 阅读全帖 |
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y******n
发帖数: 4527 | 28 It sounds impossible to me, especially in a hot day.
I ran a 3k race in summer and my HR was 200 in a moment of the race. It kept
beating 150 per min in 20 minutes after the race.
But a 18 miler does not necessarily get your HR much higher unless you ran
an all out race.
吧？ |
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w****1
发帖数: 4931 | 29 the long run following a tune up race is pretty tough. I'm gonna do this
Sunday's 5K race as part of an 18-
miler. will see how that goes. |
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w****1
发帖数: 4931 | 30 true, but still, even a very slow 20-miler the day after a 10K race is not
easy. |
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w****1
发帖数: 4931 | 31 when I say alarming I just meant that you have to be careful, not
necessarily that you did anything wrong. it's
normal to feel some soreness at the beginning of a training cycle. when I'm
fully healthy and in good training, I
feel no soreness at all after a long run (like the 22-miler I did last
weekend). |
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a*****7
发帖数: 32 | 32 Four consecutive 4 days, 2-2-2-3 milers respetively. Not long distances,
but I can run without a pain. It was the best moment in past 2 months. I
injured my foot, possily the tendon, when playing tennis, and the most
terrible thing was that I underestimated the injury. Always trying to come
back when I felt slightly better, and ended up with the injury again. I
know the frustration for a runner is that you always wanted to run but
you cant.but trust me, a bigger frustration is that you feel the... 阅读全帖 |
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w********6
发帖数: 12977 | 33 nice, I need to run a sub 6 miler first |
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w****1
发帖数: 4931 | 34 Let's go for a run together! I'll do maybe an easy 10-miler on Friday the
19th and a 5-mile tune up race (10am at fresh pond, free of charge) on the
20th. I guess you can't join the race if you want to hear about p-adic
groups.:)
The usual places I run are: charles river - 17.2 miles round trip, though it
extends further to the west; freshpond - 2.25 miles loop surrounded by
trees; miniutemen bike trail - 11 miles long bike trail surrounded by trees.
There are plenty of other options, if you ahe... 阅读全帖 |
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w****1
发帖数: 4931 | 35 no. I think it's the only major 100-miler that does not require any
qualification or volunteer work whatsoever.
which means it can be filled up quickly, potentially. just look around and
see how many people are starting to
wear VFF nowadays. hehe. |
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c*******r
发帖数: 13580 | 36 This is the first time I have worn a pair of the famous GTS. I have put 40
miles on them including a 12 miler and a 10k race on the road. |
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w****1
发帖数: 4931 | 37 that's normal. respect the 20-milers. you'll be just fine. |
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g***y
发帖数: 829 | 38 Too many new things from Alberto in these days. I tried "slap the ground "3 days ago,and felt I was in another level. I add "-70 degree"arm today and I am faster to sub7'pace in 15 miler. I will digest them with several hundred miles . |
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w****1
发帖数: 4931 | 39 next time, try to eat carbs for an entire day until you cannot stuff any
more into your stomach. and then go for the 20-miler the next day.:) |
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w****1
发帖数: 4931 | 40 how about take a couple days off and then head out for a 35 miler? that'll
cure your runner's low.:) |
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w****1
发帖数: 4931 | 41 Tony had a huge base through his ultra training. If you finish a 100-miler,
you've got to have the real stuff. |
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w****1
发帖数: 4931 | 42 Actually, that could be the mindset needed in some ultramarathon races. You
are gonna be out there for 24
hours. Thinking about mileage or pace all the time would be overwhelming.
When I ran my 50-miler earlier in
the year, my mindset was exactly that I'd be hanging out on the road for the
day. Towards the end the mind is
separated from the body, as if it were looking down at this beat up machine
that is making its way forward. |
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w****1
发帖数: 4931 | 43 speaking of low, I just had a terrible 20 miler today. I was sweating like
crazy and felt extreme fatigue, despite running at a very slow pace. I think
I caught my wife's flu yesterday, a little bit of sore throat but somehow
the symptom went away after a nap. But today I clearly felt weaker, kind of
like the feeling when you just get over an illness. good thing that I'll
take a rest from running tomorrow, after a month's running streak. |
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w****1
发帖数: 4931 | 44 You beat me this weekend. I only managed a 20 miler, and felt like crap.
coyote |
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w****1
发帖数: 4931 | 45 a female colleague of mine, who has done several 100-milers, set a course
record in an ultra race, marathon
PR 3:24, did the ironman with the marathon in over 4 hours. |
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d****i
发帖数: 4354 | 46 Good call on skipping the 20 miler! Your 6 mile run is like a mile race
with a long warm up, hehe |
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b*******e
发帖数: 1150 | 47 I would say right now long run is more important for you than speed. If I
were you, I will take it easy during weekdays, and have another 20 miler
during this weekend. |
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w****1
发帖数: 4931 | 48 No, you shouldn't run any more 20 milers. 17 will be enough. I'm going to do
a short time trial on saturday
followed by 17-18 miles on sunday this coming weekend. |
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f*******d
发帖数: 12693 | 49 I ran my last 20 miler at 8:15 the week before fresno, haha. |
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w****1
发帖数: 4931 | 50 come on, you are just naturally fast. if you did run some 20 milers you'd do
better in the marathon.. |
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