t***k
发帖数: 610 | 1 Have studied them all over again and eventually..
I choose HST first
531:
pros:simple, easy to follow, sustainable, if put in a year will have great
results
cons:simple, lack of focus on assistance workout, which I value them very
important, not much gain in first 6 months, too slow
HST:
pros:fast grow, sustainable, involve a lot of assistance workout balanced
with primary ones
cons:15 reps cycle a bit of crazy, may include too many workouts if not
planned well
SS 5X5:
Already done with it, so s... 阅读全帖 |
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j****y
发帖数: 1714 | 2 【 以下文字转载自 Running 讨论区 】
发信人: joyjoy (joy), 信区: Running
标 题: Extreme Endurance Exercise and heart attack
发信站: BBS 未名空间站 (Sat Oct 5 01:52:16 2013, 美东)
我有同事骑自行车突然心脏病发作死亡。所以看了看锻炼过度和心脏病的关联的文章。
仅供参考：
http://fitness.mercola.com/sites/fitness/archive/2013/08/23/ext
By Dr. Mercola
Do you dread going to the gym for what feels like hours at a stretch? Or do
you avoid working out altogether because you just don't have the time? Then
what I'm about to tell you should be music to your ears: when it comes to... 阅读全帖 |
|
k********k
发帖数: 5617 | 3 Crazy Six Pack Abs Workout
http://www.youtube.com/watch?v=b6AIijlrA7Y
Published on Feb 17, 2014
Get ripped abs fast:
http://sixpackshortcuts.com/rdfs
In today's video, we are going to do another awesome ab training session
that is going to strengthen your core. Give it all you got, because this
intense workout will get you one step closer to getting the abs you've
always dreamed about.
Workout breakdown:
4 Rounds/3 Exercises/ Reps: 20 Each Exercise/ Short Rest Periods
0:46 Side Leg Raises: back ... 阅读全帖 |
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S********t
发帖数: 3431 | 4 你没有按stronglifts推荐的workout顺序来练？
workout A: squat, BP, barbell row
workout B: squat, OH, DL
BP完了接着练OH，肌肉疲劳了力量肯定上不去。
我的BP比你差远了，现在才做135，OH现在也做到100了。我觉得你OH再涨20LB应该非常
轻松。 |
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l*x
发帖数: 14021 | 5 （我++，码了半天字，没发出去。害我重写一遍）
数据男刷数据的大好机会。一些绝对数据不太突出的，或者跟期望值相对差点的，怕拖
后腿，会碰巧的因伤缺阵。比如巴马的Eddie Lacy 。不知是真伤的厉害，还是怕跑的
不好。错过这次的。三月份有学校的proday 。这么多的学校，球探不可能都去，牛校
的球员要占的便宜，或者是地理位置好的。不过至少可以看录像，效果要差点。再之后
，牛比的球员可以搞personal workout 。大家来看。如果错过三个中的一个或两个，
那么剩下的workout 压力就增大，但另一个角度看，overhyped 的球员露馅的机会也小。
combine 上，不同位置重看不同数据。
外接和角卫看四十码速度。
跑锋看跳远的爆发力。
进攻线人看卧推的上肢力量。
防守线人看移动速度。agility.
四分卫嘛，就看各种扔球。基本的mechanicals，臂力大小，现在流行看摩步能力。
每年总有些数据猛男脱颖而出，叫做 workout wonder，这些人吸引力大，但要小心，
brust 的风险也大。看你敢不敢赌。还有你球队培养球员的能力。 |
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l*x
发帖数: 14021 | 6 http://www.spotrac.com/nfl/new-york-jets/santonio-holmes/
Contract:5 yr(s) / $45,000,000 Signing Bonus $6,250,000 Average Salary
$9,000,000 End Year:2015 Free Agent:2016 / Unrestricted
BASE SALARY S. BONUS MISC. BONUS CAP HIT
2011 1,000,000 1,250,000 1,000,000 3,250,000
2012 7,750,000 1,250,000 250,000 9,250,000
2013 11,000,000 1,250,000 250,000 12,500,000
2014 8,250,000 1,250,000 1,250,000 10,750,000
2015 ... 阅读全帖 |
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g*******s
发帖数: 2828 | 7 How can the Patriots create $4,176,468 in cap space? A combination of the
following.
1.) Release Dan Connolly – net cap savings of $2.505 million
1b.) Extend Dan Connolly through the 2015 season converting $2 million of
his $3 million salary into a signing bonus – cap savings of $1 million
2a.) Convert $5.4 million of Mankins’s $6.5 million salary into a signing
bonus – cap savings of $3.6 million while pushing out $1.8 million of
signing bonus proration to the 2015 and 2016 seasons.
2b) Releasi... 阅读全帖 |
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v*****r
发帖数: 2325 | 8 are these files downloadable from some site, since you posted some file
sharing links. i live in danville ca, let's if we could get together.
i have been working out since i came to USA 9 years ago, but my workout is
not very rigid except that i am very careful with a few workout which must
be done properly to avoid injury. From last year, my workout has been
changed to focus on golf.
here are some of routines i have been doing :
Core muscle and balance ( deadlift, handstand, torso rotation wit |
|
g*****i
发帖数: 1236 | 9 09032010 Fri
Morning: None
Lunch: crab salad
Dinner: party, some Chinese food
Workout, None.
09042010 Sat
Morning: None
Lunch: some chips
Dinner: party, some meat etc, no rice.
Workout, none.
09052010 Sun
Morning: None
Lunch: chicken cooked vegetables, little bit rice
Dinner: 4 fried chicken wings, a cup of juice
Workout,
Running: 30 laps, 7.5miles in total
Gym, three sessions, each session 15*3
PS: 30laps running made me feel so good~~~ I guess everybody should get good
shoes and shorts for it. |
|
g*****i
发帖数: 1236 | 10 好久没更新了。
09132010 MON
早：麦片一包
午：turkey 三明治
晚：蔬菜salad 猪蹄3个
workout：running 10laps， 椭圆机20min ， 划船：20min
GYM器械 4项 15*3组
Weight after 193.00
09142010 TUE
早：麦片一包
午：蔬菜salad 猪蹄3个
晚：蔬菜salad
workout：running 20 laps， 椭圆机20min ， 划船：0min
GYM器械 4项 15*3组
Weight after 194.00
09152010 WED
早：麦片一包
午：cajun food，内含鸡肉几块 米饭小碗
晚：苹果一个 burger一个
night Soccer：2hrs
09162010 TUR
早：麦片一包
午：清汤挂面一小碗 鸡蛋一个
晚：烤三文鱼一份
workout：running 0， 椭圆机20min ， 划船：20min
GYM器械 4项 15*3组
17，18，19三天休息。party一个，小肥羊火锅buffet一个。
09202010
早：麦片一包
午：麦片一包 |
|
b****i
发帖数: 11322 | 11 4/2 workout:
7min cardio warm up
1.
20lbs barbell hang clean and press*20
20lbs barbell bent-over row and bicep row*15
20 plank pushups
15 pushups on barbell and knees
upper plank postion stacking 3 5lbs disk from right to left, left to
right, back and forth for 10 times
for 2 sets
2.
tricep pull down, 40lbs*20
20lbs barbell bicep row*20
3.
cabel bicep row, 15lbs*12
10 bench dips
for 3 sets
4.
torso rotation, 90lbs*20, each side
for 2 sets
这次的WORKOUT说实话挺轻松的,20磅杠铃其实过于轻了.....我难得一次这么轻松的
WORKOUT,忍住没... 阅读全帖 |
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A*****6
发帖数: 89 | 12 ZZ：When it comes to calorie burning during exercise, research shows that
HIT training (short, high-intensity interval workouts) burn more calories
than longer, lower intensity aerobic workouts. According to the American
College of Sports Medicine, not only are more calories burned in short, high
intensity exercise, but cardiovascular improvements happen faster with
something as simple as 30-Second Sprint Workouts than with long steady
endurance exercise.
你能那样子就减下来，很好，说明适用你。我对光跑步觉得很没有意思，以前也坚持过
几个... 阅读全帖 |
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s****e
发帖数: 1984 | 13 离理想体重还有十到十五磅的样子，希望借着活动把它减下去。计划每周慢跑20迈左走
右，控制一下饮食，度过平台。
Here is the summary for my workout
8/13 - 8/19: Workout everyday, total 531 minutes, 29.2 MPW
8/20 - 8/26:
I am going on a cruise vacation 8/26 for a week and won't be able to update
here. My plan is to workout everyday on the ship. I will put in my log
when I come back.
=========
1st week:
8/7，60 min yoga, 45 min jogging, 3.8 miles
8/8, 30 min Pilates, 45 min jogging, 3.3 miles |
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w***n
发帖数: 9040 | 14 runners world有篇文章挺好的标题叫： why not tri
同学们三项吧
http://www.runnersworld.com/triathlon-training/why-not-tri?page
SWIM
Swimming is perhaps the perfect athletic complement to running because the
two sports are so different. "Just about everything about swimming is
exactly the opposite from running in terms of stresses on the body," says
runner-turned-triathlete Joe Friel, author of The Triathlete's Training
Bible (VeloPress, 2004). "Swimming tends to stretch you out, whereas running
tends to compress y... 阅读全帖 |
|
p*********l
发帖数: 26270 | 15 ---- 饮食 ----
Pre-workout snack = 200 卡
Horizon organic fat free milk (1 cup)
whey powder (1 scoop)
Post-workout snack = 259 卡
100% whole wheat bread (1 piece)
Shoprite organic natural peanut butter (1 tbsp)
orange (1 piece)
Brunch = 849 卡
Crab cake egg benedict
Mimoso (1 glass)
Dinner = 486 卡
Green salad (2 cups）
Grilled cod fillet (8 oz)
Sauteed string beans (200 g)
White wine (1 glass)
Total = 1794卡
---- 运动 ----
Diezel kick (kick-boxing) 45 min
Diezel Sculpt 45 min
abs 15 min
早上起来吃了点粉就去积木了，妈妈米... 阅读全帖 |
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p*********l
发帖数: 26270 | 16 Yahoo!上的文章，虽然有广告之嫌，内容还是挺有道理的。
摘要
－－－－－－
他以前也经常运动，但是一直没有达到完美境地，30岁以后改变运动方式和饮食习惯，
12周练出了完美6-pack，增肌22磅的同时甩掉17.5磅的肥油，体脂比从17%下降到5.5%
＊ 改变运动方式
以前主要是跑步
•Monday and Thursday: 60-minute run
•Tuesday and Saturday: 45-minute run
•Wednesday: 60-minute gym workout
•Friday and Sunday: Rest
现在主要是高强度的力量和无氧练习
•Monday, Wednesday, Friday: 60-minute gym workout at lunchtime
•Saturday morning: 60-minute gym workout
•Tuesday, Thursday, Sunday: Rest
＊ 改变饮食
以前吃很多碳水和垃圾
现在减少碳水，以... 阅读全帖 |
|
p*********l
发帖数: 26270 | 17 Yahoo!上的文章，虽然有广告之嫌，内容还是挺有道理的。
摘要
－－－－－－
他以前也经常运动，但是一直没有达到完美境地，30岁以后改变运动方式和饮食习惯，
12周练出了完美6-pack，增肌22磅的同时甩掉17.5磅的肥油，体脂比从17%下降到5.5%
＊ 改变运动方式
以前主要是跑步
•Monday and Thursday: 60-minute run
•Tuesday and Saturday: 45-minute run
•Wednesday: 60-minute gym workout
•Friday and Sunday: Rest
现在主要是高强度的力量和无氧练习
•Monday, Wednesday, Friday: 60-minute gym workout at lunchtime
•Saturday morning: 60-minute gym workout
•Tuesday, Thursday, Sunday: Rest
＊ 改变饮食
以前吃很多碳水和垃圾
现在减少碳水，以... 阅读全帖 |
|
j****2
发帖数: 3211 | 18 这几天看了飞版和肥版的很多荔枝贴，在有娃之前我也决定荔枝了。想想从小到大还没
有一件事是从头做到尾的，就定这么个目标吧。乱减肥了很多年，终于说服自己既然走
不了纤细路线那咱就走健美路线吧，体质练低点穿衣服应该也不差吧。订了个Bianchi
Impulso Dama 105，那么好看的race bike，我肿么也得练的有点型才能穿紧身裤上大
街不是？我看那街上骑racing bike的都跟体操运动员似的。于是我开始荔枝了。我开
始严格用myfitnesspal记录每天的食量，每天摄入量定在1200cal，我身高164，开始荔
枝体重127磅，目标体重110磅，不知道哪里测体脂，不然其实想订个减体脂的目标的。
2/3 126.4
breakfast: non fat milk, coffee, oats(raisin and brown sugar) 318cal
lunch: noosa yogurt, banana, left over 530 cal
dinner:rice, cauliflower, kimchi, banana 340 cal
workout: run 5 mi... 阅读全帖 |
|
p*********l
发帖数: 26270 | 19 http://www.beachbody.com/product/newsletters/nl_520.do#article2
One of the easiest ways to quick results is to increase the percentage of
protein in your diet. That's one of the reasons some of our programs—
including P90X® and ChaLEAN Extreme®—begin with a high-protein
phase. The extra protein in your diet will also help you feel more satiated
even if you're cutting back on your calories. And ideally, we've left you
with enough carbs to fuel your workouts. Plus, it will help you under... 阅读全帖 |
|
w***n
发帖数: 9040 | 20 Week 1
2013/04/29 Monday AM run 4mile/PM run 4mile Avg HR 147(<75% Max HR)
2013/04/30 Tuesday run 6mile Avg HR 149(<75% Max HR);Advance Swim Workout
1hr 2000yd
2013/05/01 Wednesday PM RUN 6mile HR 149 51mins Cadence:89
Weather: Cloudy 75° Feels like 75° 6 mph ESE wind Humidity 44%
2013/05/02 Thursday PM RUN 8mile HR 144 1:11mins Cadence:89
Weather: Cloudy 48° Feels like 43° 13 mph N wind Humidity 71%
Training Program - Marathon Advanced
Designed for serious runners who have a good solid mileage ... 阅读全帖 |
|
y******o
发帖数: 4098 | 21 8/26/2013 Monday
Breakfast: low carb bagel with 1 tbsp light creamcheese
Snack: half low carb bagel
Lunch: costco packed salad with 3 oz chicken
Snack: half low carb bagel
Dinner: quarter chicken, boiled broccoli, carrots
No workout, 走了好多路。。。
8/27/2013 Tuesday
Breakfast: low carb bagel with 1 tbsp light creamcheese
Snack: greek yogurt,同事给了一小纸杯的popcorn
Lunch: costco packed salad with 3 oz chicken
Snack: almond 200 cal
Dinner: veggie diet bagel with 2 morning star chicken patties, 1 pear
Workout: ... 阅读全帖 |
|
y******o
发帖数: 4098 | 22 9/19/2013 Thursday
吃的跟之前差不多,晚上nibble了四分之一块月饼
workout: kickboxing 45min
9/20/2013 Friday，junk food day...
早上中午正常，下午吃了半包奥利奥，晚上去看baseball, 真是奇了怪了，我一看
baseball就想吃薯条和热狗，于是就真的默默的吃了一条foot long的热狗，又吃了半
个italian sausage hotdog, 一桶cheese fries，吃完还意犹未尽， 完全没饱，于是
又默默的跑到一墨西哥餐馆搞了一块trileche cake，某人精辟的总结了一下我吃饭的
pattern, 说我“从来就不知道饱，就是有时候选择停止进食了。。。” 我觉得无比准
确。。。
9/21/2013 Saturday
早：cereal 1 cup with almond milk
午：homemade chicken with mixed veggie, 1 small plate
Dinner: 没正经吃，断断续续的吃了 beef jerky 4oz, apple *1, low ... 阅读全帖 |
|
y******o
发帖数: 4098 | 23 9.27 Friday
吃的正常
Workout: zumba 45min, cross training 45min
(7 burpees+7 push ups+7s super woman)*5 rounds
从下午4点到晚上11点一直在UNPACK。。。屁股就没着椅子，比去GYM都累。
。。
9、28、2013 Sat
早：酸奶，面包
午： morning star chicken patty *2, steamed mixed veggie
4pm; 咖喱鱼蛋六颗， 姜汁撞奶一小杯
7pm: 等某人吃饭，乱七八糟吃了猪肉脯2OZ, 苹果一个，party mix chips 1 oz
10pm: 晚饭，12 OZ angus beef burger一个，lobster mac & cheese， 吃的好爽。。。
workout: cross traning 45min, zumba 45min, WALK 2 miles
9/29/2013 sunday
早、午：street fair解决的，小牛角包半个， 小CUPCAKE 半个，CREPE ... 阅读全帖 |
|
y******o
发帖数: 4098 | 24 8/26/2013 Monday
Breakfast: low carb bagel with 1 tbsp light creamcheese
Snack: half low carb bagel
Lunch: costco packed salad with 3 oz chicken
Snack: half low carb bagel
Dinner: quarter chicken, boiled broccoli, carrots
No workout, 走了好多路。。。
8/27/2013 Tuesday
Breakfast: low carb bagel with 1 tbsp light creamcheese
Snack: greek yogurt,同事给了一小纸杯的popcorn
Lunch: costco packed salad with 3 oz chicken
Snack: almond 200 cal
Dinner: veggie diet bagel with 2 morning star chicken patties, 1 pear
Workout: ... 阅读全帖 |
|
y******o
发帖数: 4098 | 25 9/19/2013 Thursday
吃的跟之前差不多,晚上nibble了四分之一块月饼
workout: kickboxing 45min
9/20/2013 Friday，junk food day...
早上中午正常，下午吃了半包奥利奥，晚上去看baseball, 真是奇了怪了，我一看
baseball就想吃薯条和热狗，于是就真的默默的吃了一条foot long的热狗，又吃了半
个italian sausage hotdog, 一桶cheese fries，吃完还意犹未尽， 完全没饱，于是
又默默的跑到一墨西哥餐馆搞了一块trileche cake，某人精辟的总结了一下我吃饭的
pattern, 说我“从来就不知道饱，就是有时候选择停止进食了。。。” 我觉得无比准
确。。。
9/21/2013 Saturday
早：cereal 1 cup with almond milk
午：homemade chicken with mixed veggie, 1 small plate
Dinner: 没正经吃，断断续续的吃了 beef jerky 4oz, apple *1, low ... 阅读全帖 |
|
y******o
发帖数: 4098 | 26 9.27 Friday
吃的正常
Workout: zumba 45min, cross training 45min
(7 burpees+7 push ups+7s super woman)*5 rounds
从下午4点到晚上11点一直在UNPACK。。。屁股就没着椅子，比去GYM都累。
。。
9、28、2013 Sat
早：酸奶，面包
午： morning star chicken patty *2, steamed mixed veggie
4pm; 咖喱鱼蛋六颗， 姜汁撞奶一小杯
7pm: 等某人吃饭，乱七八糟吃了猪肉脯2OZ, 苹果一个，party mix chips 1 oz
10pm: 晚饭，12 OZ angus beef burger一个，lobster mac & cheese， 吃的好爽。。。
workout: cross traning 45min, zumba 45min, WALK 2 miles
9/29/2013 sunday
早、午：street fair解决的，小牛角包半个， 小CUPCAKE 半个，CREPE ... 阅读全帖 |
|
j****y
发帖数: 1714 | 27 【 以下文字转载自 Running 讨论区 】
发信人: joyjoy (joy), 信区: Running
标 题: Extreme Endurance Exercise and heart attack
发信站: BBS 未名空间站 (Sat Oct 5 01:52:16 2013, 美东)
我有同事骑自行车突然心脏病发作死亡。所以看了看锻炼过度和心脏病的关联的文章。
仅供参考：
http://fitness.mercola.com/sites/fitness/archive/2013/08/23/ext
By Dr. Mercola
Do you dread going to the gym for what feels like hours at a stretch? Or do
you avoid working out altogether because you just don't have the time? Then
what I'm about to tell you should be music to your ears: when it comes to... 阅读全帖 |
|
g**1
发帖数: 10330 | 28 ZT
TOP: Working out 7 days a week, 2 hour long workouts, not drinking water,
binging and purging on unhealthy foods part of the time, and the other time
restricting (400-900 calories a day), and an extremely unhealthy mind to
match!
BOTTOM: Strength training workouts 5 days a week, running 3-4 times a week,
40-60 minute workouts, drinking lots of water, 5 balanced meals a day (180
calories daily), and a healthy positive mind.
Recovery makes a world of difference, not just in your body though. In... 阅读全帖 |
|
p*********l
发帖数: 26270 | 29 "Interval training, also known as interval workouts or interval runs, are
short, intense efforts followed by equal or slightly longer recovery time.
For example, after a warmup, run two minutes at a hard effort, followed by
two to three minutes of easy jogging or walking to catch your breath. Unlike
tempo workouts, you’re running above your red line and at an effort where
you are reaching hard for air and counting the seconds until you can stop—a
controlled fast effort followed by a truly easy j... 阅读全帖 |
|
b***i
发帖数: 10018 | 30 http://www.mcmillanrunning.com/training4.htm
Stamina Workouts
Stamina workouts introduce steady, medium-paced running into your program
and mimic many common race distances of runners - half marathon, 15K, 10K
and 8K. The goal is to develop your ability to run a steady pace for long
periods of time. Specifically, you increase your lactate threshold pace
which leads to faster race times. The challenge with each of the four types
of Stamina workouts is to keep from running too fast. These are mode |
|
w****1
发帖数: 4931 | 31 had my worst workout in months today, couldn't even hold a 6:40 tempo pace.
now I can see what Ryan Hall was talking about. too focused too soon, and
you can end up feeling crappier with more training. trying to train for a 5K
and a marathon at the same time is a terrible idea. the speed sessions were
too focused, and undermined my tempo runs. I'm in no shape to race a 5K
right now, will scrap my 5K plan and treat it as a speed work. With six
weeks to go, I can't afford any more missteps. Will n... 阅读全帖 |
|
w****1
发帖数: 4931 | 32 The way I worked out was similar to yours before 2008. I played just about
every sport, and was reckless in my
workouts. I would punch/kick trees, throw football/baseball on snowy winter
nights, among other insane
things. Needless to say that I get hurt all the time. For example I would
work my arms so hard that I needed
painkillers to be able to go to sleep. (I did achieve one-arm pull-ups in
the end, which I was proud of.) Then I
started to run races and my workouts became goal oriented. In t... 阅读全帖 |
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w****1
发帖数: 4931 | 33 I've been quite careful actually. Today I've been debating with myself
whether I should do a recovery run.
Eventually I convinced myself that even if I skip a run, my shin will still
hurt tomorrow, so I might as well go
for a run. The fact is, if I do an easy run on the treadmill, my shin will
get better the next day. If I do a hard
workout on the road, my shin will probably feel a little worse the next day.
But I'm still in the peak weeks and
don't want to lose quality workouts unless I have to... 阅读全帖 |
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b***i
发帖数: 10018 | 34 go to "Training Log" tab, Settings, Manage My Activities, Running,
then you can add workout type, assign colors to workout types.
And every time you add a log entry, you select the workout type. |
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n**d
发帖数: 164 | 35 Good read!
http://online.wsj.com/article/SB1000142405274870343950457611608
By KEVIN HELLIKER
As the wife of an endurance athlete, Caren Waxman wakes up alone every
morning, including holidays.
"Mother's Day really upset me," says the Rockleigh, N.J., mother of three,
age 47, whose husband leaves before dawn each morning for hours of exercise.
In May, he will wish her a happy Mother's Day from Utah, where he will
compete in a triathlon.
More
"It's selfish," concedes her husband, Jordan Waxman, 46... 阅读全帖 |
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y******n
发帖数: 4527 | 36 It was really hot today in Cape, more than 80F. (If you want to take it as
BSO, no offense). A group of us is going to do intervals on a trail where
people ride their horses. It is a loop, about half mile long, located in a
park where I have never been before.
I wear the mach11 spikeless to see how it will shorten the distance between
those fast guys and myself. 5 of us showed up and we had a two mile warm up.
Then Chris and Steve draw a line on the trail and said we are going to run
a little mo... 阅读全帖 |
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b***i
发帖数: 10018 | 37 我看了一下你的calendar，好像你还没有选planned workout。如果选对了planned
workout，planned的那个就不会再出现在calendar里面了。（也就是planned跟actual
workout合二为一） |
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i*********5
发帖数: 19210 | 38 给不熟悉的人贴出来
The Less-Is-More Marathon Plan --- The FIRST Training Plan
http://www.runnersworld.com/article/0,7120,s6-238-244--8257-6-1
The FIRST marathon program includes three running workouts per week—a speed
workout, a tempo run, and a long run. Here’s the full, 16-week marathon
training program. Participants are also encouraged to cross-train for 40 to
45 minutes on two other days per week.
Week Tuesday Speed Thursday Tempo Saturday Long
1 8x400 meters 3 miles 10 miles
... 阅读全帖 |
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n**d
发帖数: 164 | 39 Top American Marathoner’s Success Raises Question: Is a Coach Necessary
http://www.nytimes.com/2011/10/08/sports/ryan-hall-sets-sights-
Ryan Hall, one of the few Americans who can compete against the best
international distance runners, is going to try to win the Chicago Marathon
on Sunday. And he is doing it without a coach, which is almost unheard of in
elite distance running, or elite sports for that matter.
Enlarge This Image
Steven Senne/Associated Press
Ryan Hall is one of the favorites to... 阅读全帖 |
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i*********5
发帖数: 19210 | 40 飞姐，你帮我看看书上怎么解释“ST pace”的？
Week 16
Key Run Workout #1
10-20 minute warm-up
3 x 1600m (1min. RI)
10 minute cool-down
Key Run Workout #2
9K run;
3K easy,
3K @ ST pace,
3K easy
Key Run Workout #3
21K @ MP + 19 sec/km |
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R*****s
发帖数: 41236 | 41 【 以下文字转载自 Tri 讨论区 】
发信人: Rodimus (变叔- 踏雪无痕), 信区: Tri
标 题: Low Carbo Training (zz)
发信站: BBS 未名空间站 (Wed Jan 4 15:20:23 2012, 美东)
排版有点乱，最好点进link看:
http://team.firstendurance.com/page/low-carbo-training-1
For years, well intentioned coaches and exercise physiologists have given
endurance athletes very strong recommendations to ensure high carbohydrate
intake during training and racing to optimize performance. Some recent
experimental evidence and the actual practice of some very successful
athlet... 阅读全帖 |
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L***0
发帖数: 1283 | 42 great read:
http://news.runnersworld.com/2012/04/08/brief-chat-alberto-sala
What was the biggest mistake you made in your own running career—one you’
re coaching your athletes not to make?
AS: I didn’t give myself enough breaks during the training year to recover.
I didn’t understand the power of periodization. I would take maybe two
days off after a season, then do 70 miles the next week, and 100 the week
after that. I basically got no rest at all.
My training was very, very hard, but t... 阅读全帖 |
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y**********u
发帖数: 6366 | 43 http://www.runnersworld.com/article/0,7120,s6-241-286--9082-0,0
为什么这文章说脖子以上的可以不休息，脖子以下的要休息？这是什么道理？
Runners don't like to skip workouts--even when they're ill. Here's how to
decide when you should take a sick day from training. By Marc Bloom Image by
Timothy Archibald From the August 2004 issue of Runner's World
Runners seem to live by a creed that's stricter than the postman's: "Neither
rain, nor snow, nor sniffle, nor fever shall keep me from my training
schedule." Indeed, the coming of winter ... 阅读全帖 |
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d**e
发帖数: 1124 | 44 我就是用跑个头里的 "View Workout Details" 的表格截图的。点"Workouts",然后在
对应的某个workout最后一列，点击那个放大镜就可以了。
老狼你的MAF全是8分多一点的pace, 要到你那个水平我得好好练个1年最起码！
对。 |
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L***0
发帖数: 1283 | 45 I rarely run to exhaustion any more. So after a morning workout I still feel
fresh, and could do another workout any time. I'd like to think that I'm
deferring the second part of my run to the evening, rather than inserting an
extra workout in the evening. |
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y***r
发帖数: 1845 | 46 关于软件。
试图更新firmware，结果发现已经是2012年8月的最新的了。
device agent很简单，可以直接调节表上的设置很方便，鼠标键盘比手表按键好用多了
。设置可以保存到磁盘文件。
workout不能删除，除非reset手表。不知道为什么这样设计。
device agent下载workout之后，可以选择保存到磁盘文件或上载到training peaks。
磁盘文件挺大的。47分钟每2秒记录下来，PWX文件是553,190bytes。在表里头应该是
binary，会小一些。
PWX可以用http://pwx.raytracer.dk/转换成TCX，这样可以在其它地方用。我仔细看了一下，除了calorie没有算，瞬时位置和心率等数据都没有问题。
通过timexironman建立的training peaks账号不是普通的free账号，没有广告，
endomondo和跑个头有的东西貌似都有，而且更多更复杂。跑个头不少feature可能是抄
过去的。目前唯一不满的地方是workout不能export，这个居然算premium特性。所以我
都是让device agent保存文件... 阅读全帖 |
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i*********5
发帖数: 19210 | 47 http://www.google.ca/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&v
CONTRAST SHOWERS
Using Contrast Showers To Speed Recovery
BY MARK TWIGHT
In early-November a magazine asked me to comment about contrast showers.
Because I know the piece they eventually publish will be short on details I
elaborated on some concepts for the article below.
When and why did you first start using the hot/cold shower?
I started using contrast showers in the mid-90s at the behest of my coach.
The point is to speed recove... 阅读全帖 |
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M*****0
发帖数: 319 | 48 新新人逛跑版，看到大牛们高谈阔论BQ, MAF等等，实在是一头雾水。也不好意思发问
，怕被鄙视。
收集了一些新名词，以后也可以滥竽充数了。
"The easy run" or a "recovery run" is simply a run at an easy pace done for
recovery purposes or just simply enjoyment. Most of a beginner’s runs
should be easy runs. These runs improve a runner’s aerobic conditioning.
The intensity of these runs should permit conversing using complete
sentences (60-75% of your maximum heart rate).
"Jogs" usually refer to slow running done to recover between intervals.
"Long Runs" are typicall... 阅读全帖 |
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C********e
发帖数: 158 | 49 谢谢前两天回答我关于肌肉痛和疲倦的问题，刚刚发现一篇写得很好的文章，专门分析
了这个问题，希望对有同样问题的童鞋有用。作者是washington post的专栏健身作家
，也是前世界举重冠军的教练。
原文在此：http://www.boxingscene.com/build-muscle/49807.php
**********************************************
Deep Muscle Soreness And Body-Shock Fatigue
In my experience there are two distinct types of muscular fatigue associated
with intense progressive resistance training (only intense training is
sufficient to trigger muscle hypertrophy) and these two types should be
recognized and understood. The fir... 阅读全帖 |
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j****y
发帖数: 1714 | 50 我有同事骑自行车突然心脏病发作死亡。所以看了看锻炼过度和心脏病的关联的文章。
仅供参考：
http://fitness.mercola.com/sites/fitness/archive/2013/08/23/ext
By Dr. Mercola
Do you dread going to the gym for what feels like hours at a stretch? Or do
you avoid working out altogether because you just don't have the time? Then
what I'm about to tell you should be music to your ears: when it comes to
exercise, less is more.
It's becoming increasingly clear from the recent flurry of scientific
studies that overdosing on exercise can have detrimental... 阅读全帖 |
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