m**k
发帖数: 18660 | 1 for some people, half marathon is a good indicator.. but not for me :(
多跑跑就有底了.hoho |
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b***i
发帖数: 10018 | 2 那你一开始是怎么按照训练的表现估计的啊？
我现在老是想着310，都不知道该怎样对自己进行正确估计了... |
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j*********g
发帖数: 3826 | 3 你就按照速度表来么，比方那个麦克米兰的表上不是教你，你每次很轻松就达到训练目
标速度以后，下次就快一点么？等你的速度移出对应表格上的区间时，你的比赛速度就
可以往前去一档了。关键要所有的训练都能超过那张表格才行，有一块短板都不好。 |
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b***i
发帖数: 10018 | 4 对我来说，T pace和I pace要超都不难。
最难要数两周后的M pace run 18mi w/14 mi @ marathon race pace了。
但是我很怀疑，训练时能用M pace跑14mi就能保证比赛时能用M pace跑26mi么？
vdot减2点才有点信心。。。 |
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j*********g
发帖数: 3826 | 5 你每周还有其它的训练，要跑M pace很难的，就算你用超过M pace的速度成功跑了18mi
，接下来的训练一样打折扣。 |
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b***i
发帖数: 10018 | 6 我的意思是，就算我训练时m pace run完成得很好，恢复得也很快，没有影响其他训练，
我还是没有信心在比赛时用同样的pace在比赛时跑完26迈啊。
18mi |
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j*********g
发帖数: 3826 | 7 都是通过很多采样总结出的规律，如果你没达到目标，就找找比赛的时候有什么异常，
如果没有，就是你比较特殊呗。
但是，不管怎么样，这个估计的误差会非常小，比自己瞎猜要强多了。
练， |
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b***i
发帖数: 10018 | 8 那好吧。
另外我全马前一个月有个半马比赛，应该用HM pace跑还是FM pace跑？ |
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j*********g
发帖数: 3826 | 9 计划可以变通一下的，当周的强度调节好，提前一个月all out的半马应该没有问题，不
过推荐计划上应该是偏向稍微短一些的比赛。 |
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y******n
发帖数: 4527 | 10 看来你这次全马BQ没有问题了。
看好你噢
600m |
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w********6
发帖数: 12977 | 13 I actually see the probability of breaking 3 hour for baiji, no kidding |
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w****1
发帖数: 4931 | 15 You seem to be a natural sprinter. While you are in great shape right now,
you should really hold back the
urge of running too fast in your first half of the race. Don't go any faster
than 7:17 pace for the first half, and
you'll have your best chance of BQ. |
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b***i
发帖数: 10018 | 16 thanks, i think so too.
I should really make a pace band myself with evelation adjusted mile splits.
faster |
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b***i
发帖数: 10018 | 18 看起来好像很爽，其实是错的。。。应该用5k pace跑。 |
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m**k
发帖数: 18660 | 19 maybe ..5分多。就是你的5k pace. |
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A***a
发帖数: 1799 | 20 恩,BAJI提高太快了.我现在开始考虑啊,是不是以前爱运动的,CROSS TRAINING玩得多的
,跑步也提高快.BAIJI,老狼和最近那个随便练练就SUB 2 HALF的小姑娘都是很好的例子. |
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m**k
发帖数: 18660 | 21 当然。底子好还是潜移默化的。
当然。也可能是人家训练的好
子. |
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b***i
发帖数: 10018 | 22 我觉得18周70mpw的plan对我来说还是很有用的。 |
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b***i
发帖数: 10018 | 23 对我来说:
Easy pace=8:32, 77.5% HRmax
Long run pace= between easy pace and M pace
M pace=7:16, <89.5% HRmax
HM pace=6:59, 92% HRmax
tempo pace=10 mile pace=6:51, 93%HRmax
10k pace=6:39, 96% HRmax
5k pace=6:25, 98% HRmax
I pace=6:18 or around 5k pace, 99% HRmax
主要参考http://www.attackpoint.org/trainingpaces.jsp?vdot=50
和Daniels' running formula。
AM也差不多:
recovery <76% HRmax
general aerobic 70-81% HRmax
long/medium long run 74-84% HRmax
Marathon pace 79-88% HRmax
Lactate Threshold 82-91% HRmax
VO2max 93- |
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y****h
发帖数: 188 | 24 从第一页开始，看这楼歪的...
你有没有考虑温度和补水的问题？忘了是在am还是formula看到的了，说是up to 60F，
心率和%VO2max对应关系看书上的表；再高的话每高10F，HR加10；超过80F，看心率没
意义了，随便跑吧 （具体数据可能有出入，但大概意思是这样，谁能找出原文，帮忙
校正一下）。你要是在上午跑户外，很有可能drift。另一个因素是补水，书上说缺水
会使心脏加快工作，如果你跑10mile不喝水，drift很正常。书上还建议你记下跑前跑
后体重和中途喝的水，据此估计在这种环境温度下每一迈所需补充的水量。还有每次喝
的水量也有说法，说短时间内人只能吸收75ml的水，超过的话，就在胃里咣当。 |
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l****g
发帖数: 1705 | 25 恩，我们以前做实验测试仪器，然后用跑台测vo2max的时候，我心率基本上都是很快就
冲上去了很高，然后在最大心率那里纠结好久，带mask跑的，有即时数据，都是人家看
着oxygen consumption和HR实在是上不去了，我还在那里纠结着跑，然后被喊停。心率
从冲到很高到最大，然后纠结在最大心率，痛苦死了。 |
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b***i
发帖数: 10018 | 26 Ran too fast last time, this time I decided to run at 5k pace (6:18/mi).
The plan was 6 x [1000m at 5k pace + 600m at recovery pace], plus warm up
and cool down. In order to get accurate pacing, I did this session on a high
school track.
Distance Time Pace Avg HR Max HR |
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b***i
发帖数: 10018 | 27 i think we will see you dip down to sub 3 pretty soon if you train harder.
my |
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b***i
发帖数: 10018 | 28 Tried to hold 7:17/mi after 4 miles of warm up. Heart rate was nice and low.
Looks like the recent VO2max sessions and time trials gave me better
running economy.
Distance: 15.11 miles
Duration: 1:50:46.32
Pace: 7:20 / mile
Heart Rate: Average: 153 / Max: 171
Distance Pace Avg HR Max HR
1 Mi 8:08 145 170 --HR err
1 Mi 7:46 151 168 --HR err
1 Mi 7:37 150 176 --HR err
1 Mi 7:23 157 185 --HR err, Restroom break
1 Mi 7:17 151 165 |
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A***a
发帖数: 1799 | 29 以前跑马拉松,都是挺消极TAPER,也就是最后一两周跑得很少,养两周猪,感觉很SLOPPY,
然后跑的也很SLOPPY.
这次FOLLOW AM,最后一周给出的量如下:
7 MI RECOVERY
7 MILE WITH 2 MILE MARATHON PACE
5 MILE RECOVERY
5 MILE WITH 6X100 SPRINT
4 MILE RECOVERY
RACE
老实说,觉得量有些多,尤其是那个6X100的SPRINT.我这种东西弄得不多,每次弄完比
跑VO2MAX的INTERVAL都要酸.
大家讨论讨论?到底是ACTIVE还是PASSIVE TAPER好? |
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R*****s
发帖数: 41236 | 30 嗯，他说的那个提高无氧能力， 我也不太懂， 就是指提高VO2max? |
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b***i
发帖数: 10018 | 31 总结94.3mi 13:00:24 8:17/mi
不求距离，只求时间。以HRM来控制速度。没有tempo，也没有vo2max。
争取跑步时间达到13小时，需要跑很多doubles来实现。
5/17，星期一
AM
在跑步机上跑, target HR<150(80%)。昨天跑完long run，还有点累，
5.6 Mi 8:03 44:59
PM
还是在跑步机上跑，target HR<140(75%)。适当恢复，为明天作准备。
5.25 Mi 8:36 45:08
上了个厕所，回来居然爆满了，于是去旁边的high school继续跑。
1.82 Mi 8:11 14:52
5/18，星期二
AM
去bike trail跑，target HR<155(82.5%)，可以说是我的initial lactate threshold
run。
感觉还ok。不太累，不过也达不到BQ pace。
12.14 Mi 7:25 1:30:01
PM
去high school跑r |
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b***i
发帖数: 10018 | 32 my base training plan is mainly based on Lydiard and Hadd.
i've been careful not pushing myself too hard in the base phase, so no tempo
or vo2max, not even marathon pace run.
not sure it's right or wrong yet, but so far it feels good. |
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l****g
发帖数: 1705 | 33 公式都是针对人群大体标准
个体会有上下up to30%的差别
要是真想测，自己测一个VO2max就知道了。。。
另外，瞬间心跳这个东西不太靠谱，个人看法。。。 |
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l****g
发帖数: 1705 | 35 自测吧，比较常用的treadmill的这个
Bruce Treadmill Test Protocol
上网找找，跑到力竭为止。。。
一般15分钟之内人就被搞定了，athlete除外
这个protocol你可以测自己的最大心跳，但是测不了VO2max因为没有仪器
如果你在学校。。。找找你们学校有没有exercise science或者kinesiology的
他们都可以测。。。 |
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R*****s
发帖数: 41236 | 36 一般是按最大心率的百分比来。。AM书上说的是：
VO2max 93-95%
Tempo 82-91%
MP 79-88%
基本上Tempo比比赛速度稍快一点。。MP指的marathon pace.. |
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b***i
发帖数: 10018 | 37 Also last time AM plan let me peaked too soon.
I don't know whether I responded fast from hard trainings or I ran the tune-
up race too hard. This time I will take it easy first, then gradually
increase the intensity of the Vo2max sessions and tune-ups.
runs.
races |
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b***i
发帖数: 10018 | 38 Yes, there are all kinds of trainings, of various volume and intensity. I
think the "prediction" only shows your equivalent performance across all the
distances at that particular time. What you performance will be in your
next race, is totally depending on what your recovery period and new
training will do to your performance. (either increase it, or decrease it,
or keep it even)
Actually, the prediction we talked about is only based on VO2max, not even
on aspects like endurance or lactate tole |
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b***i
发帖数: 10018 | 39 Something like 6x800m @5k race pace with 50%-90% recovery time between
intervals. Yes, we all do it. It helps to increase VO2max and anaerobic
capacity.
(not much on aerobic capacity though) |
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w****1
发帖数: 4931 | 40 It took me 2 years to improve my 5K time by 1:30. Of course, I didn't spend most of the year training for 5K,
but I doubt that I could improve by much more even if I tried. At the beginning of your training, your 5K speed
may increase quickly simply because you haven't realized your potential. But once you hit a plateau, you will
need to truly improve your leg speed and VO2max, and that improvement will come slowly.
On the other hand, you haven't been running that much -- less than 20 miles per |
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g*****r
发帖数: 4444 | 45 你太客气啦。
谢谢楼主，很有用．我有几个问题。
ａ．最大心律可以通过降低rest HR弥补么？
c. 血液中血红蛋白的含量，能通过调节饮食增加么？比如补铁什么的？
ｄ．就是要做base building, 对吧？ 还要用正确的跑步姿势？ |
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o****3
发帖数: 5100 | 46 Am I impatient or just ignorant of anything about running?
I have not learned anything yet. |
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g*****r
发帖数: 4444 | 47 han, you mean there is nothing new in this post? |
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o****3
发帖数: 5100 | 49 No, I feel I am even newer than a novice after reading this post... |
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l*********n
发帖数: 831 | 50 谢谢分享！看来练习长跑，除了有天赋，还要有点医学知识。哎，本以为这就是个卖苦
力的事情，看来没那么简单。 |
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