e*e
发帖数: 6808 | 1 要看多low
你那个low，不是一般人的脑袋能想到的:p |
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c*********n
发帖数: 2120 | 2 Big PR! Congratulations!
And you are very fast!
Let's hope that we will get more improvement in the left two months-:) |
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m**h
发帖数: 618 | 3 报告版主，有人攻击我脑残。
其实我的问题就是我从来都没有时间goal。是心理问题不是智力问题。 |
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b*******e
发帖数: 1150 | 6 Big thanks. it exceeded my own expectations too.
train hard on these two months, and look forward to run with you at CIM. |
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w*****h
发帖数: 1770 | 7 湾区的runners相互督促，热情不减，这半年进步都很快啊。 赞！ |
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w****1
发帖数: 4931 | 8 wonderful. that is great progress! |
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e*e
发帖数: 6808 | 9 SAVE $20 on 10/10/10
For one day only!
On October 10, 2010
SAVE $20 on ANY race in the
Rock ‘n’ Roll Marathon Series
Use Online Code: SAVEON10 |
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l*********n
发帖数: 831 | 12 我也收到信了，可是需要等一年才参赛，觉得不定因素很多 |
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b*******e
发帖数: 1150 | 13 good luck!
miles2go, xiaoying & xiaolong for nike, we have a big team to accompany them
tomorrow.
bian shu, wangyi for toronto
3f for denver RnR?
baiji for longbeach? anybody else? |
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l**n
发帖数: 2405 | 14 Finally fully recovered from the 10/03 San Jose RnR half marathon after a
perfect almost all out 10K run lunch time today without any knee problems.
Didn't bring 305, didn't know the pace, but guess it is around 8:05 -
8:20.
I was puzzled by my knee problems in last two weeks. Didn't know when the
problem would be gone away. Was very concerned about my CIM training
schedule, which is impacted by the knee problems.
Happy to get back to the training course. |
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f*******n
发帖数: 5241 | 15 http://www.denverpost.com/sports/ci_16558468
The Competitor Group, the company that organized the Oct. 17 race, said
participants' times had been adjusted accordingly for the extra 0.14 miles
— about 232 meters. A runner racing at an eight- minute mile pace would
take off about 1 minute, 9 seconds from his or her finish time.
哈哈，我又赚了一分钟，官方网站成绩被改成4:26:43了。：）那些处于BQ边缘的可亏
大了。 |
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w****1
发帖数: 4931 | 16 Cool. You can probably shave off 10 minutes easily running at sea level. |
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T***N
发帖数: 351 | 17 That's always what I'm hoping. As I have my daily run in Boulder at high
altitude, if I take a M/HM in some low city, the result may give me more
confidence. But I read some running books and seems it won't be the case. |
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f*******n
发帖数: 5241 | 18 其实对我比较好的是我的split不会太难看了。当然，就这样什么都不干
成绩就能提高一分钟也是挺不错的事。：）
去sea level跑，估计差不了那么多吧。 |
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d****i
发帖数: 4354 | 19 Any marathon time below 5 hours is pretty decent if you are not running 50
miles a week, IMHO |
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w****1
发帖数: 4931 | 20 A person who lives at sea level and suddenly goes to the altitude will
certainly run slower. When I went to
Aspen last year, I almost slowed down by a minute per mile initially, with
the same kind of effort. But then I
started to get used to the altitude and the difference in my pace compared
to sea level may be 20-30
seconds/mile, still very significant. |
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c*******r
发帖数: 13580 | 21 it's going to improve a little to run at sea level, not by a lot though.
denver is only about 5K ft and the latitude is relatively low. things will
be very different at 8K or at a higher latitude. |
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c*******r
发帖数: 13580 | 22 that's mainly because you didn't acclimitize well. have you lived at that
altitude for a couple weeks, it wouldn't have made that big a difference. I
frequently exercise at both sea level and 10K ft level at a higher latitude
(47-48), and my personal experience is that it starts to make a noticeable
difference at 8K-9K, and then it grows almost exponentially from there. |
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w****1
发帖数: 4931 | 23 Aspen was about 8K, and I was there fore three weeks. I guess not being to
find a flat place to run also
contributed to the slowing down of my pace.:) The flattest thing I could
find was an out-and-back trail at 3%
incline.
Mexico City is at about 7300 ft. The winner's time in the 10K race in 1968
Olympics was one minute slower
than in 1964, that's 10 seconds per mile -- even the Kenyans had to slow
down a bit (but not as much as
western runners).
I
latitude |
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c*******r
发帖数: 13580 | 24 Oh, OK, I didn't know Aspen was at 8K. That makes more sense. 7300ft in
Mexico is not as bad as the same altitude in Alaska. |
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w****1
发帖数: 4931 | 25 I'm sure Ryan Hall would find that comforting as well.
i |
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f*******n
发帖数: 5241 | 26 其实我倒是不怎么在乎这个，反正都是sub4:30，不改下次PR还容易一点。：）
13.1变成13.5是比较多了点，也可能和拐弯比较多有关系。我那个Garmin即使
修改完了也还差0.65迈左右，也是拐弯很多。
i |
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T****a
发帖数: 4651 | 28 surprise! someone actually read my race report :D
thanks for your comments. i had done races at this pace before PHILLY RNR,
and run 12-13 mi at this pace in my long runs, it shouldn't be a challenge &
strictly speaking not a real tune up. i'm just thrilled to get a FREE race.
of course any major injury would change that, hopefully it won't happen. |
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l**n
发帖数: 2405 | 29 I had only one 20-mile long so far at 10:00 pace.
Really want to have another 20-mile long run with
better pace (target 8:40), however given the fact
that CIM is only 2.5 weeks away and I have sour knees
and sour low-calves, I decided to give up the 2nd
20-mile long run today, hoping knees and calves
recover so that I can enter CIM in good shape.
I am very afraid that my knees won't have time to recover
if I do a 20-mile run this weekend.
After 10/3 San Jose RnR HM, my knees took 2-week to recov... 阅读全帖 |
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b*******e
发帖数: 1150 | 30 Mine fit very well, and I like it. I wore Kinvara for san jose RnR, and it
works great. I am struggling now whether I should wear it for CIM. BTW,
eastbay has it on sale right now. |
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f*******d
发帖数: 12693 | 31 ☆─────────────────────────────────────☆
lken (归零) 于 (Wed Nov 17 16:08:05 2010, 美东) 提到:
I had only one 20-mile long so far at 10:00 pace.
Really want to have another 20-mile long run with
better pace (target 8:40), however given the fact
that CIM is only 2.5 weeks away and I have sour knees
and sour low-calves, I decided to give up the 2nd
20-mile long run today, hoping knees and calves
recover so that I can enter CIM in good shape.
I am very afraid that my knees won't have time to recover
i... 阅读全帖 |
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d*********6
发帖数: 6115 | 32 I90上那个大桥，把人可晒懵了。
RNR比这个平，我当初作RESEARCH的时候，也是看人家这么说的。 |
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d*********6
发帖数: 6115 | 33 你也可以去RNR SEATTLE跑个半马啥的，
终点QWEST FIELD。要是天气好一点，感觉特别好。 |
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e*e
发帖数: 6808 | 34 你还是跟着pacer跑，最后RnR的突破3:45吧！
本来4小时就很risky，但还想试试。现在安了，能跟上4:15就掩嘴偷笑咯
to |
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l**n
发帖数: 2405 | 35 Didn't see many records from San Jose RnR HM :P |
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e*e
发帖数: 6808 | 36 1. 比赛日
1.1 到底该怎么选
估计把两双跑鞋带到起跑点，排队如厕还在反复斟酌，离开始不到20分钟才穿鞋绑chip
的，大概只有我一人了吧。
我一直在犹豫穿SS4还是PI的streak。
SS4：版上推荐者众。穿着跑了最爽的一次long run 21迈。
PI Streak：轻，轻，轻！穿它跑的SJ RnR HM。
我喜欢轻的鞋。总觉得负担越小，跑的越快。SS4有点闷。但是小龙告诉我他穿Streak
抽筋到一塌糊涂，太薄了后半程伤膝盖。
去起点的大巴上yujie说，你要是想跑快点，就要take一些risk。不然，对我们来说没
太大差别啊。
反正我就在那里左想右想，也不知道想的啥。最后决定穿SS4。（在跑到一半的时候，
我还在那里想，如果穿streak，会不会轻松一些呢）
另一个悬而未决的，就是race goal和race plan。
我的plan，基本上就是miyami这次实践的翻版，除了我打算一开始就跟4:05出发。区别
是，miyami执行的非常漂亮。而我的最后6迈非但没能发力，还掉的厉害。如果能维持
住pace，我也可以认为这是一次完美的26.2了！
4:05，退可守住4:1... 阅读全帖 |
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e*e
发帖数: 6808 | 37 1.2 在路上
这次比赛的状态不好，至少比long run和SJ RnR的要差。
感觉，状态好的时候，脑袋好像一个高清录像机，可以清晰的记得路上的很多事情；状
态不好的时候，脑袋就只能接受selected information，很多信息都被blurred，只有
支离破碎的片段。用师姐的话：
“一切声音都是噪音，一切眼前的东西都是障碍，神马都是浮云”。
另一方面，对于我这么一个意志薄弱的人，能够在这种状态下不抛弃，不放弃的完成比
赛，也是很重要的一份收获！
1.2.1 头5.9迈
头几迈，人还是比较清醒的。
和yujie出发后，果然，不超过2迈，她又一次抛弃了pacer和想跟pacer的我，跑到了前
面。2迈左右，我借着一个downhill，追到yujie身边。那时候还是可以谈笑风生的。可
惜yujie闷头猛跑，不跟我谈。
一旦离开pace group，无论是想追还是想等，都很难。我于是化谈笑的口水为动力，开
始自己一个人跑。
我曾经是一个完全不能pace自己的人，这次训练的几个long run中，后半程都是自己
pace自己，这些经验给了自己一些信心。一旦决定不跟pace group... 阅读全帖 |
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e*e
发帖数: 6808 | 38 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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m******r
发帖数: 9604 | 39 我们村比赛不多，以前我只知道花里胡哨的RnR，价格贼贵。最近开始关注其他赛事，
还真找到两个：一个是全马30/50k 40/100k 50/100mi 70. 4个比赛同一天进行。场地
是‘标准500米trail’（原文如此）。我觉得参加的话会出人命的，不被挤死就是数圈
晕死。
另一个是正了八经的全马，45刀，终点还设在俺们这支很不争气的脚球队的主场。好像
还BQable（还是BQuality?）
小弟比较土，想请教阅马无数的牛人：3-40刀的价格算是不错了吧？（对于我们这种
1.5线的城市来说） |
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m**k
发帖数: 18660 | 40 前天来了新的Runner's World, 居然到现在还没翻一下。
说起来这个好像是哪里填东西免费送的，
记得刚开始跑步哪会儿，把RW基本奉为宝物阿。
那时，还在坡岛，把图书馆卖的旧RW ，都买到90年代初的。
从头到尾，饮食阿，训练阿，企鹅同志的趣文什么的。
热衷到居然花50美金专门订过一年。hoho.
(别提在超市也花零售价买过几本..)
到美国以后，跑的多了，看得也多了。反而不舍得定了.$20一年最多，也懒得定。
RW里面的写手也纷纷跳槽，Joe Henderson还是写。每星期都有篇文章，
也常常忙得忘记看。感觉他更像一个孤寂的老头, 自己在老屋里面,
写20年30年前的往事,可是在大家都崇拜AM得今天,虽care those?
John Bingham 还是继续写趣闻，去Cruise举办比赛，去各个RnR去发令.
去各个Expo去卖东西.前几天看到他在 Competior写的总结. 发现他
基本没有怎么跑..腰椎脱出..,脚也受伤..
昨天和老跑友一起跑,发现原来我们5个只2人可以跑,而且2人也是这里那里
伤痛得问题. 一起感叹, 还是有变老这个东西吧.hehe.很是唏嘘.
... 阅读全帖 |
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T****a
发帖数: 4651 | 41 glad to know that. though not as famous as boston or nyc, philly also has
some long-running traditions such as the broad street run (largest 10K in US
), PDR (aka RNR) and philly marathon, etc. you sure will like it here. |
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f*******d
发帖数: 12693 | 42 ☆─────────────────────────────────────☆
vivil (running piggy) 于 (Wed Dec 22 22:05:17 2010, 美东) 提到:
我的2010是充满戏剧的一年，泪水多过欢笑，最后苦尽甘来。
新年伊始完成了人生的第一个马拉松，同时跃跃欲试要在新的工作岗位大干一场。
二三四月工作上越来越不顺心，但是还是试图往好的方向设想和努力。很认真的训练了
6周左右的时间，4月底跑了今年的第一个半马。
5月初心情郁闷到最低谷，最后一分钟还是决定在一周内跑第二个半马。在去往long
island马拉松的火车上，坐在甜蜜的师弟师妹小两口对面，满脑子工作中的事情，强颜
欢笑。半马的前一晚，还是满脑子的烦心事。其实当时我已经严重怀疑自己开始有
depression的倾向了。半马比赛中，不知深浅，一周前才刚all out一次半马比赛，一
周后又一次拼尽全力，为了艰难的PR一分钟，复出惨重代价是右腿膝盖受伤，几个月不
能正常跑步。跑完之后，心情出奇的好，一切阴霾暂时扫净。
5月中到6月初，跑了一个10k和一个4miles，带伤跑的，速度很... 阅读全帖 |
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r****y
发帖数: 3412 | 43 好阿..我刚看了elevation chart还凑合..10mile我八成半死一下..lol
你还in rnr了...真贵阿...出发时间还ＴＢＤ.你知道以前几点出发么...你半还是全阿 |
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r****y
发帖数: 3412 | 44 好阿..我刚看了elevation chart还凑合..10mile我八成半死一下..lol
你还in rnr了...真贵阿...出发时间还ＴＢＤ.你知道以前几点出发么...你半还是全阿 |
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r********r
发帖数: 2912 | 45 Who else will go to the RnR at Philly next Sunday?
yr?
Is there any fb? |
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r********r
发帖数: 2912 | 46 Who else will go to the RnR at Philly next Sunday?
yr?
Is there any fb? |
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h******h
发帖数: 655 | 47 我平时很少锻炼的，今年新年愿望是完成6月5号RnR的半马.同事推荐了training class
，但是因为小孩的原因没有办法参加，就从网上down了一些schedule来，现在已经
follow schedule 一个多礼拜了，目前最长的training距离是4 mile。在网上看了一些
文章，知道要慢跑，所以一直都跑的很慢，不是很累，跑4mile大概42分钟左右。不过
今天跟一个同事聊天，发现刚开始跑的时候主要是时间，她的schedule是要求现在跑25
到30分钟，也没有周日的long run。请问版上的高人，刚开始是按距离跑还是按时间跑
呀？还有，周日在室外跑因为鞋的原因把右膝附近的一个关节扭了，这个扭伤是不是一
定要等到完全好了才能继续跑？要不会越来越严重？不能跑的时候用游泳代替？
提前谢谢了！:) |
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d*******w
发帖数: 110 | 48 本来没有计划跑这个比赛, 但是参加的跑步小组把它当作一个TRAINING RUN, 于是在网
上报名截止之前的3小时完成报名, 省下25大洋.最近两边膝盖下方一直不舒服已经有三
/四周了, 好象是TENDON有点发炎, 每次周末的LONG RUN后上下楼梯都很困难, 特别是
上周末的20MILE后(8 MILE MP), 歇了两天, 周三的时候和TONYPRINCE到我们的WHITE
ROCK跑了一圈就彻底休息了.
早晨计划是7点和其他组员汇合从终点跑2MILE到起点算热身, 我到了停车场已经7点10
分, 于是自己坐了SHUTTLE BUS去起点. 天公作美, 昨天还是85F, 今天早上只有50F,
穿着短袖觉得冷, 特别是站在那里等厕所的时候. 出发点有COWBOYS的CHEERLEADER在表
演, 还可以和她们拍照, 可惜我没带手机.
8点开跑, 教练要求前7MILE用Marathon Pace, 后6MILE用Half Pace, 我对自己的膝盖
没底, 决定能坚持多久就坚持多久, 不追求时间. 出发时还看见另外三位同一训练小
组的, 一迈过后, 他们都不见了踪影, 于是... 阅读全帖 |
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r****y
发帖数: 3412 | 50 我pr个头啊...要不是itbs我第一次就这个成绩了..愤恨...等我RNR sub2来report
BTW |
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