E*********X
发帖数: 224 | 1 Part 1:
Just got back from Steamtown, PA.
split: 1:34:46+1:39:xx
It is a downslop course up to mile 23. The final few miles got a few hills.
I'll post more detail later after I get up. Really sleepy now.
Part 2:
Here is the rest.
My plan is to run an even split practice. A stonger target is 3:10:59 and a weaker target is 3:15:59. The first one will let me qualify Boston Marathon for year 2010 and second will allow me to qualify for year 2011.
With my previous run at Yonkers marathon at Sept. 20, |
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h****m
发帖数: 405 | 2 恭喜BQ!我认识的一个大拿第一次bq就是在steamtown. |
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B*****a
发帖数: 359 | 3 这是我的第一个马拉松。一直跟着跑了无数马拉松的同事Joe (也是我们教练) 训练，
平均每周30mile的样子吧，差不多持续了两年。这一次的Pocono run for the red
marathon, 也是Joe推荐给我们的处女马拉松， 哈哈。据说是全程下坡，沿途还是风景
如画。比那个大下坡的Steamtown要爽，因为Steamtown最后有个8mile的上坡。事实正
如板上一些老鸟说的，这个下坡会跑断腿的。
先说结果吧。3小时16分6秒， chip time。半程时间1小时33分52秒。差一分钟BQ, 十
分郁闷！
再说说教训和对Pocono marathon的一些感想吧：
1. Pace控制得很差。虽然和大家说，第一个马拉松么，跑下来就好，但是根据平时训
练结果，还是很想BQ的，甚至天真的想过接近3小时。跑前制作了一个3:10的pace band
，大约7’14的pace吧; 跑起来以后，似乎打了鸡血，前半程一直在7分多一点点的pace
, 还沾沾自喜。结果到了22mile左右出现大腿抽筋，接下来的路程，半走半跑，欲哭无
泪啊。大下坡不是个轻松的活啊。对腿部的肌肉是个不小的考... 阅读全帖 |
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L****n
发帖数: 3545 | 4 National Park Week begins Saturday, and officials at all the parks in and near Southern Nevada want you to join in on the celebration.
You can get into any national park for free all week long, from April 21 to 29.
Among the choices around the valley include the Grand Canyon, Zion National Park, Death Valley and Lake Mead.
Be advised that Red Rock Canyon is not one of the parks with free admission because it is managed by the Bureau of Land Management.
http://www.mynews3.com/content/news/local/s... 阅读全帖 |
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s********g
发帖数: 342 | 5 Anyone has been there? Just know it, pretty unique in the states,
about 50 miles north of Harrisburgh. Ride on an old steam train
will be fun for the kids, and remind us the good old days .... .. |
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p*n
发帖数: 134 | 9 congrats!!
now at least you are qualified for 2011's boston =)
we'll wait and see if you can shed those 4 mins in november |
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p*n
发帖数: 134 | 10 oh, and what kind of training did you do between sep 20 and today? long
runs? speed work? |
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c*********n
发帖数: 2120 | 15 Wow, awesome time!
Looking forward your training and racing experiences-:) |
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e*e
发帖数: 6808 | 16 恭喜恭喜!!!!!
太牛了，马拉松＋半马＋全马（BQ！）
对于hills，我觉得因为你只训练了上坡，没有模拟上上下下，所以才被影响的。 |
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m*******n
发帖数: 8 | 17 Admiring...
Studying... |
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B******1
发帖数: 9094 | 18 Great run. Great story. I admire all marathron runners, especially those
who runs two within a month. |
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A***a
发帖数: 1799 | 19 狂贺BQ.这个进步也太大了，一个月时间PR提高了11分种。
所以你的那些个hill run还是很有效的。
a weaker target is 3:15:59. The first one will let me qualify Boston
Marathon for year 2010 and second will allow me to qualify for year 2011.
weeks in between. It took about 1 week for me to complete recover from that
marathon. By the 2nd week, I was back to my normal training (still a little
bit low). I did Monday through Sunday: 10,10,10,10,4,13.1,4 for the week.
the 13.1 miles is an official half marathon at central park to practice
holdi |
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c****n
发帖数: 468 | 20 这个qualify 2011 boston 是怎么解释？
a weaker target is 3:15:59. The first one will let me qualify Boston
Marathon for year 2010 and second will allow me to qualify for year 2011.
weeks in between. It took about 1 week for me to complete recover from that
marathon. By the 2nd week, I was back to my normal training (still a little
bit low). I did Monday through Sunday: 10,10,10,10,4,13.1,4 for the week.
the 13.1 miles is an official half marathon at central park to practice
holding speed at the Marathon |
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p*n
发帖数: 134 | 21 can't you start a new thread with all these details? i almost miss your
report when you made updates on the old one like this, hehe.
it's interesting to read your training, which is quite unlike everyone else'
s. i guess you made up your own training plan? it sounds intense, coarse-
specific, and very monotonic within each week.. maybe you should consider
tapering for a few more days before your next marathon? i've heard that
most training takes 7-10 days to be absorbed by your body.
anyway |
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p*n
发帖数: 134 | 22 he will turn 35 between apr 2010 and apr 2011.
that
little
Sunday |
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w********6
发帖数: 12977 | 23 very intriguing training plan, if I understand it right,you seemed to have
most of your training on treadmill, the only outdoors is the long run and
speed work at weekend.
Is it your regular schedule as well? |
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w****1
发帖数: 4931 | 24 Man, that is a very strenuous training plan. You will be looking at a sub 3
time very soon.
a weaker target is 3:15:59. The first one will let me qualify Boston
Marathon for year 2010 and second will allow me to qualify for year 2011.
weeks in between. It took about 1 week for me to complete recover from that
marathon. By the 2nd week, I was back to my normal training (still a little
bit low). I did Monday through Sunday: 10,10,10,10,4,13.1,4 for the week.
the 13.1 miles is an official half mar |
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w*******e
发帖数: 63 | 25 恭喜恭喜！
a weaker target is 3:15:59. The first one will let me qualify Boston
Marathon for year 2010 and second will allow me to qualify for year 2011.
weeks in between. It took about 1 week for me to complete recover from that
marathon. By the 2nd week, I was back to my normal training (still a little
bit low). I did Monday through Sunday: 10,10,10,10,4,13.1,4 for the week.
the 13.1 miles is an official half marathon at central park to practice
holding speed at the Marathon pace. Monday through t |
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j*********g
发帖数: 3826 | 26 2011年的boston是哪一天?如果晚于4月11号,好像不行的吧? |
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w********6
发帖数: 12977 | 27 No, if later than Sep 27 or so, it will be fine.
2010 cutoff date is Sep 27, 2008 or later |
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p*n
发帖数: 134 | 28 你完全没有easy run和休息日嘛？ 平时的high mileage week也这样？ |
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d*********6
发帖数: 6115 | 29 听说你和poly一个gym跑步。
hills.
and a weaker target is 3:15:59. The first one will let me qualify Boston
Marathon for year 2010 and second will allow me to qualify for year
2011.
weeks in between. It took about 1 week for me to complete recover from
that marathon. By the 2nd week, I was back to my normal training (still
a little bit low). I did Monday through Sunday: 10,10,10,10,4,13.1,4 for
the week. the 13.1 miles is an official half marathon at central park to
practice holding speed at the Marathon |
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B*******l
发帖数: 42 | 30 Lots of runners spent years in pursuit of BQ. You now have the
privilege chasing the mythical sub-3.
After the S.I. half on Sunday, I was talking to a older runner who said
he was a sub-3 marathoner in his 20's. It was his moment of triumph.
Almost like his own Superbowl conquest which he wares like a badge of
honor.
I still believe it takes a fair amount of talent aside from hard work to
get to this level. Great job!
hills.
and a weaker target is 3:15:59. The first one will let me qual |
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c*********n
发帖数: 2120 | 31 You have not finished your story, right?
How did you translate from half to a full?-:)
a weaker target is 3:15:59. The first one will let me qualify Boston
Marathon for year 2010 and second will allow me to qualify for year 2011.
weeks in between. It took about 1 week for me to complete recover from that
marathon. By the 2nd week, I was back to my normal training (still a little
bit low). I did Monday through Sunday: 10,10,10,10,4,13.1,4 for the week.
the 13.1 miles is an official half marathon |
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c*********n
发帖数: 2120 | 32 You have not finished your story, right?
How did you translate from half to a full?-:)
a weaker target is 3:15:59. The first one will let me qualify Boston
Marathon for year 2010 and second will allow me to qualify for year 2011.
weeks in between. It took about 1 week for me to complete recover from that
marathon. By the 2nd week, I was back to my normal training (still a little
bit low). I did Monday through Sunday: 10,10,10,10,4,13.1,4 for the week.
the 13.1 miles is an official half marathon |
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E*********X
发帖数: 224 | 33 see the formula in the main post. At this moment, I can consistently run
14miles at 96mins (on the flat course), which can be used to predict a flat
couse Marathon time of aroud 3:07:00 |
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E*********X
发帖数: 224 | 34 是啊。有一阵在gym里老看到一帅哥在跑步机上跑得很快，正好和另一个中国人在聊天
，说起他，不知道他会不会说中文。Polyster赶快回话说我会我会，于是就认识了。 |
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E*********X
发帖数: 224 | 35 Thanks。 Are you getting better from the injuries?
I believe you can BQ as soon as you recover from it and make some moderate
training.
Cheers. |
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E*********X
发帖数: 224 | 36 下坡不敢练，怕受伤。每次在中央公园下坡都要保持速度和平地差不多，还是能感觉到
对脚底和器盖的冲击很大。 |
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E*********X
发帖数: 224 | 37 我保持一小时9Miles已经有好几个月了。再快就要冲3小时了，看板上的牛人们都还没
过，心里发毛。这回有了Cives,再等Tuoniao冲过了给我们总结一下经验，我也去试试
。实际水平提高主要在Hill Training 和实战。
that
little |
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E*********X
发帖数: 224 | 38 my easy runs are 8.5MPH. resting days are Friday and Sunday (relatively in
the sense of time spend on training).
high mileage weeks just change the hill training Friday with the usual 10
miles. After a while, I feel that for runnig performance in central park, it
is much more effective doing hill training than just an additional 10-mile
day. |
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w********6
发帖数: 12977 | 40 thanks for sharing the very good training experience, very inspiring.
I have to set new target to run much faster in treadmill, no more easy run,
haha. |
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b***i
发帖数: 10018 | 41 8.5mph=7:04/mile对EmpireMarsX来说是easy run，太强大了。
, |
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d*********6
发帖数: 6115 | 42 强悍，
每次看到别人这样高强度的训练，我都蠢蠢欲动，
每次又都是跑跑腿就招安了。 |
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K******e
发帖数: 367 | 43 Got a colleague who ran 11 miles each way to work almost everyday. And we
asked him how long it takes him to get to work. He was quite embarassed and
told us that since he has to carry his heavy backpack (all the lockers in
the men's locker room are already taken) and there were so many traffic
lights, it almost takes him 1:20 each way.
But he is an adventure racer, the kind that runs John Muir trail in less
than 5 days. |
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w********6
发帖数: 12977 | 45 22 miles a day, with heavy backpack? that is extreme
and |
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b*********a
发帖数: 1145 | 46 赞啊！又一BQ猛将
a weaker target is 3:15:59. The first one will let me qualify Boston
Marathon for year 2010 and second will allow me to qualify for year 2011.
weeks in between. It took about 1 week for me to complete recover from that
marathon. By the 2nd week, I was back to my normal training (still a little
bit low). I did Monday through Sunday: 10,10,10,10,4,13.1,4 for the week.
the 13.1 miles is an official half marathon at central park to practice
holding speed at the Marathon pace. Monday throu |
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d*********6
发帖数: 6115 | 48 训练强度实在是大。
都让我为自己的训练脸红了。。。 |
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e*e
发帖数: 6808 | 49 别别别
第一你有伤
第二人跟人不一样，按照自己的身体节奏，好好来。享受过程，享受适量的痛 |
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d*********6
发帖数: 6115 | 50 确实人与人之间太不一样。
只能慢慢来了 T_T |
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