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g*****r
发帖数: 4444 | 4 baiji simply didn't know he had talent that time. |
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b***i
发帖数: 10018 | 6 现在除了半马全马，其他的都没成绩...
如果能重返母校，一定去参加马协:) |
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e*******p
发帖数: 11748 | 7 跑版都是日行千里、也走八百的，以后改名“马版”吧~~ |
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e*******p
发帖数: 11748 | 10 别着急，千里马都不是一天练成的，跑着跑着就千里了~~ |
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b***i
发帖数: 10018 | 12 借用一下tuoniao大侠的图，这是他从4/12/2010到6/5/2010 phase 1 training的
vo2max趋势图，因为全是75%HRmax，比较能说明问题。即使天气越来越热，还是可以看
到他在同一心跳下越跑越快，大概从8:00/mi降到7:00/mi。 |
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p***r
发帖数: 4859 | 14 VO2MAX图是怎么生成的？ 需要每次带着测心跳的带子？ |
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g*****r
发帖数: 4444 | 15 不用，是runningahead根据距离，速度自动生成的。也是一个大致的数值，比你目前实
际的VO2Max要小。 |
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b***i
发帖数: 10018 | 16 在同一种类型的workout用差不多的心跳来跑的前提下，vo2max还是有一定的参考价值的 |
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R*****s
发帖数: 41236 | 17 嗯， 我前阵子每周1个interval, 6x1200m, 中间休息400m, 我感觉
VO2max就是增加最大供氧量， 这样同样心跳供氧更多， 这样速度慢的
时候需要的心跳也会降低。。。不知道想的对不对。。。 |
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d****i
发帖数: 4354 | 18 按你最近的mileage和tempo速度等，这个成绩不错啊。我觉得sub 24要保持25mpw以上,
tempo达到8:00 pace，VO2Max interval 要到7:40 pace吧。
半马1:55:00加点mileage在今年还是可以实现的嘛，加油！ |
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g*****r
发帖数: 4444 | 19 most likely we people here have above average VO2Max. hehe |
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g*****r
发帖数: 4444 | 20 这种情况下是不是得把HR转换成sub VO2Max再估算脂肪燃烧率比较靠谱？ |
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b***i
发帖数: 10018 | 22 unlike tempo and vo2max interval, strides shouldn't take a lot out of your
body.
if you feel you haven't fully recovered, you can run the GA as recovery run
and the long run at a slower pace.
don't force yourself to run at a certain pace if you know it will get you
overtrained. |
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d****i
发帖数: 4354 | 23 OK, looks like he needs lots of threshold work-outs, long tempo and cruise
intervals. Mile repeats are more for VO2Max.
speed |
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b***i
发帖数: 10018 | 24 这个表挺准的。
我爸60岁，他平时都是用8km/h左右跑的，心率130以下。
我recovery run都在"weight control" zone，
easy run, medium-long, long run大部分在aerobic zone，
marathon pace, tempo在anaerobic zone，
interval在vo2max zone。
当然每个人的最大心率不一样，如果你不是最大心率特别高的话，那你easyrun跑太快了 |
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b***i
发帖数: 10018 | 25 to add more, it's a string of workouts like this in 10 days:
12mi w/ 7mi@LT
recovery
Long 24mi
recovery
9 mi w/ Vo2max 5x600m
MLR 15mi
recovery
MLR 13mi
recovery
20mi w/ 14mi@MP
feel
after |
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b***i
发帖数: 10018 | 26 he said 65%-70% effort, more like 73%-77% vo2max or max HR to me.
not sure about the conversion |
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d****i
发帖数: 4354 | 27 早上六点到操场跑几个interval,距离比较长的interval比较痛苦啊.
1st 2K, 10:17.92, 8:23 pace, AHR 169, MHR 185
recovery 2:02.57
2nd 2K, 10:44.19, 8:49 pace, AHR 182, MHR 188
Recovery 2:26.49
3rd 2K 11:28.79, 9:25 pace, AHR 183, MHR 188
开始打算每个2K跑10:20,第一倒是快了,后面两个就越来越顶不住了.最近VO2Max和
tempo还是要加强啊,long run也要提上去. |
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d****i
发帖数: 4354 | 28 3k-5k这种速度的跑就是需要尽量的使劲呼吸，所以也会增强肺活量，VO2Max也会提高。 |
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y******n
发帖数: 4527 | 29 I switched from 18-week to 12-week plan and now I am happy with the training
volume. I just wonder if I should save some energy from VO2max session and
prepare for longer and higher quality long runs. |
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b***i
发帖数: 10018 | 30 vo2max sessions are usually scheduled at the beginning of the week, it won't
affect weekend long runs too much. Make sure you go very easy on recovery
days, then you should be fine.
training
and |
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w****1
发帖数: 4931 | 31 got up early today in order to finish a tempo run before my dentist
appointment. treadmill, 0.5% incline, 4 miles warm up @ 8:34, 8:00, 7:30, 7:
13. 5 miles tempo in 32:17, avg 6:28 pace. felt a bit overheated in the gym.
went down to 6:22 pace somewhere in the middle of the run but heart rate
went pretty high, so eased back at 6:31 and finished at 6:15. didn't feel
anywhere near my lactate threshold though - I suppose it means that I need
some more VO2max sessions. 2 miles cool down. it was my |
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i*********5
发帖数: 19210 | 32 这个叫strides，练VO2Max的。
（我也是新人，错了的话请大侠们纠正。） |
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i*********5
发帖数: 19210 | 33 错了。提高VO2Max好像只是一个by-product。
WHY DO I NEED TO DO STRIDES? Strides help you in at least three ways:
* Improved leg speed - to run fast, you gotta run fast
* Improved flexibility and coordination - faster running puts your legs
through a more complete range of motion; quicker leg turnover forces you to
coordinate your movements to prevent tripping or stumbling
* Improved running economy - training your muscles to run fast and
relaxed over a short distance should translate into faster, |
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y******n
发帖数: 4527 | 35 昨天拿到了speedstar 4，没来得及试，留到今天的VO2max session。话说这还是我今
年的第一次interval，很期待。
local track club在高中的track上有workout，整好是今天，可是不知道具体跑什么。
按计划我要跑6*1000m，5K的pace。
到了跑道一看，有高中女生在踢球，N多人围观，根本无法和local club的人碰头。于
是换上新鞋开始热身。阳光下，新鞋的那一抹红显得很是风骚。上了跑道一试，比原来
的gel pulse轻了很多，速度很容易就提上去了。热身了一迈多，球赛结束了，人群慢
慢散去，这时看到几个runner样子的人走上跑道，有一个领头的是教练，过来问我是不
是来参加group run的，我说是，于是加入。
事实证明很失败，今天教练的安排是200m快跑200m慢跑的组合，跑12圈。这对我来说实
在是太短了，不过作为集体活动，也不好奋然退出，只好就先将就跑一跑。新鞋的鞋跟
相对厚，跑快的时候有点rolling的感觉，很容易就跑到5min的pace了。跑完这12圈，
自己又跑了2个1000m的reps，保持在5K的pace，最后 |
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p***r
发帖数: 4859 | 36 偷窥到你的VO2MAX比我多很多，当然你的Weekly是我的一倍。
你怎么分了这么多的类？ |
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b***i
发帖数: 10018 | 37 I seriously think that, based on your 5k PR, you already have enough speed
or VO2max for sub3 marathon. What you need to focus on is specific endurance
, which means MP runs, long runs and MLRs.
Intervals and tempos are needed, but no more than what the AM plan calls for
. They can hurt you more than slower pace runs.
One option is to continue your AM plan, but skip the doubles if you don't
like them. Recovery runs can be cut short at 4-6 miles too. This way, 10mpw
off the plan isn't a big deal. |
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J***n
发帖数: 210 | 38 是 Polar Fitness Test
Polar Fitness Test™ was further developed to result OwnIndexS™,
an advanced modification of OwnIndex™. In the test development study,
450 laboratory fitness measurements of 15-65-year-old healthy men and women
were performed. Correlation coefficient between the laboratory measured
VO2max and OwnIndexS™ prediction in the data was 0.96 and the mean
error in the prediction was 8.2% (3.7 ml/kg/min). Thus, the accuracy of the
OwnIndexS™ is good and c |
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c*******r
发帖数: 13580 | 39 if your VO2max is 55, no way your HR can even reach 130 when you are running
a 10min/mile pace on flat on sea level.
22。 |
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J***n
发帖数: 210 | 40 Exactly. So it really seems rather inaccurate.
On the other hand, it does trace my improvements. My VO2MAX constantly
improves from 42 to now 55. I guess it is at least useful to track your own
improvements or as a motivational tool.
running |
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d****i
发帖数: 4354 | 41 It's much less stressful than VO2Max interval, hehe |
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w****1
发帖数: 4931 | 42 I suppose it is quite a bit different from interval training. The reason is
that the main purpose of intervals is to improve VO2max, not muscle strength
/endurance. Although, I've done 6-5-4-3-2-1 (minutes) intervals, with
increasing speed in each interval and near all out sprint at the end. El
Guerrouj does this sort of stuff in his training. I find it quite good for
sharpening speed over shorter distances. |
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y******n
发帖数: 4527 | 43 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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b*******e
发帖数: 1150 | 44 Super race and report.I bet most runners on this board are stirred up by
this true inspirational story. I cannot imagine how much you went through by
this race,and I can see you not just run a marathon, but also a half
marathon, a 10k race, a 5k race, and also a 1200m Vo2max session.
that's purely amazing! |
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y******n
发帖数: 4527 | 45 It is good. You should aim your HM somewhere between 1:30-1:35.
I ran my first HM with 1:34 when I could barely run a sub-20 5K.
Do more tempo runs than VO2max and medium long runs.
sure
harder
then |
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i*********5
发帖数: 19210 | 46 Thanks! I'll try to do that.
What's VO2max? I plan to do 19km in this weekend, and 22km the weekend after
. Are those distances considered medium long runs? (They are very long runs
to me since I just did my longest 16km last Sunday.) |
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y******n
发帖数: 4527 | 47 VO2max is the interval training. Like what you did on track, run 400m or
800m at certain fast speed with 6 or repitions. It is required for 5K and
10K, but is less important for HM and FM.
19 km is good enough to do a HM. You do not need to run a distance longer
than 21 km in your training.
You may want to focus on your tempo runs, 4 miles to 7 miles @ tempo pace,
since you can run a HM distance for sure based on your 16 km run.
after
runs |
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b***i
发帖数: 10018 | 48 i am considering dropping all the vo2max sessions before CIM.
marathon
way |
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w****1
发帖数: 4931 | 49 That's an interesting thought. Although, I do VO2max sessions simply because
I enjoy doing them.:) |
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b***i
发帖数: 10018 | 50 the vo2max sessions we are talking about are just intervals @ 5k pace:)
to |
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