w****1
发帖数: 4931 | 1 New goals have been set for the new season.:)
Instead of saying that you only need to run 3:10 Y800 to run a 3:10 marathon, you should ask why not run a
3:00 marathon when you can run 3:00 Y800.:)
Seriously though, my current goal is to run a sub 18 next month in BAA 5K, so my Y800 is too weak as a
speed work for that. |
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m**k
发帖数: 18660 | 2 18min is very possible.
我总觉得Y800其实不是interval. interval需要是跑在Vo2 Max.但是Y800强度不够?
but anyway, both are very good workout.
marathon, you should ask why not run a
so my Y800 is too weak as a |
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w****1
发帖数: 4931 | 3 There are many factors that affects the marathon performance. I wouldn't
trust Y800 as a way to predict the marathon time. However, if I have a goal,
say 3:00, then doing Y800 at 3:00 is a good way to prepare for the marathon.
Incidentally, if I take my 5K pace, 5:50, and put it in a typical race
predictor, it would tell me that my marathon time should be around 2:55. If
I were to do Y800, that's exactly my 5K pace! However, in reality, I still
find it a bit too hard. Perhaps in a few weeks I'll |
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w********6
发帖数: 12977 | 4 Though that will be the fastest 5k in our board, it is funny to notice that
it means you will be in the same league as the 13-yr-old girl
marathon, you should ask why not run a
so my Y800 is too weak as a |
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e*e
发帖数: 6808 | 5 I love this idea!
go for 3:00 marathon!
marathon, you should ask why not run a
so my Y800 is too weak as a |
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w****1
发帖数: 4931 | 6 It's the 10 reps that makes the difference for Y800. It's almost inpossible
to run 10 x 800m intervals at 5K pace -- that would be 5 miles in total at
5K pace, and even with 400m recovery, it would be extremely difficult. For
intervals at 5K pace, I would run at most 6-8 reps of 800m. |
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i*********5
发帖数: 19210 | 7 Good man， 王欢喜！(That's not your real name, right? I first heard 花花 mentioning it in his 奔 post.) Internet is a weird thing, sometimes we show and exaggerate the bad side of us. But we are all here on this board 'cause for one reason or another we like/love running (or maybe simply just doing it to lose weight or whatever), so we have a common interest to share.
I hope you guys will put all these unhappiness behind and move on from here.
And, WOW! 3:00 Y800s, you are going sub-3 for sure (or you'v |
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f*******g
发帖数: 3304 | 8 good post!
seems Y800 is a piece of cake for you. i am so behind now, i will chase ````` |
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w****1
发帖数: 4931 | 9 At Y800 pace, it shouldn't tough. I think one should be capable of
running the 10x800m in a row, namely 5 miles, at the Y800 pace but with
no recoveries in between. That, of course, would be a much harder
workout than Y800. |
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w****1
发帖数: 4931 | 10 Yes it's Yasso 800. No you cannot predict your marathon time with Y800. Not
even close. But, if you have set your marathon goal pace, you can do Y800
according to your goal marathon pace, and it would suffice as a speed
workout. The idea is to do the training at an intensity that your body can
absorb. If you run Y800 very hard, it doesn't mean that you will necessarily
be able to run a marathon that fast. |
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m**k
发帖数: 18660 | 11 次合
说跑
could
完全同意。其实Y800很多时候被人跑成800 intervals. Y800 pace比interval其实慢多
了。
度训
我还是觉得应该make hard day harder. make easy day easier.
尽量不安排back to back hard work.
最近
气是
冬天很难warmup.速度降下来我觉得是自然的? (I am talking < 30F) |
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o*****4
发帖数: 665 | 12
完全同意。其实Y800很多时候被人跑成800 intervals. Y800 pace比interval其实慢多
了。
在学习鸵鸟的Yasso 800s听两位讲了以后更理解了些
我还是觉得应该make hard day harder. make easy day easier.
尽量不安排back to back hard work.
中间会有一天的recovery跑 或者有时候状态、身体真的不好 会腾一天时间再休息 周
一跑fartlek 周二就恢复 不行周三再修 周四tempo周五恢复 周六LR 吃多点真的有助
于恢复是最近的最大感受 挺怕受伤的听马克的还是得悠着点看来
冬天很难warmup.速度降下来我觉得是自然的? (I am talking < 30F)
真的冷起来也许要当gym rats躲室内了看来 |
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w****1
发帖数: 4931 | 13 Y800 is not a superhard workout but it is not to be taken for granted. Y800
at 6:10 pace is for a person with
3:05 marathon time. If you don't have a 3:05 marathon time, it is going to
get real hard on you as you
approach 10 reps. The 10 reps, not 3 or 5, is what makes the difference. |
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w****1
发帖数: 4931 | 14
time
Yasso 800 is supposed to be a moderate workout. Definitely not all out.
Actually, if you run the first few 800m's all out, there is no way you could
keep up the pace later. Also, I don't believe that Y800 is useful for
predicting the marathon time. It is probably a good workout if you already
know your marathon time and wants to improve your aerobic threshold on top
of that.
I'd say just listen to your body. If you feel good, why not push a little
more.
You might need to warm up a little. |
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o*****4
发帖数: 665 | 15
Yasso 800 is supposed to be a moderate workout. Definitely not all out.
Actually, if you run the first few 800m's all out, there is no way you could
keep up the pace later. Also, I don't believe that Y800 is useful for
predicting the marathon time. It is probably a good workout if you already
know your marathon time and wants to improve your aerobic threshold on top
of that.
being able to complete ten Yasso repetitions doesn't guarantee finish the
marathon in goal time. unable to complete the t |
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m**k
发帖数: 18660 | 16 exactly. 其实老狼那个算不错的intervals
Y800 |
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w****1
发帖数: 4931 | 17 6:20am this morning caomuzhiren came to get me to go work out on the track.
It was still a while before
sunrise. We jogged one mile to warm up, and then the intervals begin. 800m
speed, 400m jogging recovery.
My 10 x 800m splits were 3:11, 3:09, 3:08, 3:05, 3:06, 3:06, 3:06, 3:04, 3:
01, 2:45. I started out relatively
easy. Still recovering from a cold I caught last week. It became clear that
3:05 is a good time for me to aim for
today. Starting at rep #7, I felt that I needed to push a little. |
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d*********6
发帖数: 6115 | 18 你的训练质量总是那么高，
9个800后能跑出2：45很了不起了。
.
that
final |
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b***i
发帖数: 10018 | 19 Sounds exciting. I am looking forward to more speedwork in the summer too. |
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A***a
发帖数: 1799 | 21 Nice speedwork. I started to realize how crucial speed work is. But
unfortunately it is a lot more painful than junk miles.
.
that
final |
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w********6
发帖数: 12977 | 22 admire, tough workout. BTW, caomuzhiren is staying in Boston? |
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w****1
发帖数: 4931 | 24 I love speed work. To me it's much more fun than junk miles. |
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c*********n
发帖数: 2120 | 25 caomuzhiren只跑了九个，第一个还没记下时间，最后八个：
3:51, 3:40, 3:45, 3:34, 3:38, 3:41, 3:46, 3:45
由于whxhm1越跑越快，而我越跑越慢，导致最后差whxhm1超过半圈-:)
.
that
final |
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c*********n
发帖数: 2120 | 27 是想跟着学一下看他怎么跑
结果就只有最开始的那几秒才能看到他-:) |
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A***a
发帖数: 1799 | 28 不错了,YASSO 800就是你马拉松的FINISH TIME.所以,现在的WHX应该是在3小时左右
,你也不错啊,3:40,BQ了. |
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m**k
发帖数: 18660 | 30 Yasso不用跑太快。heihei. 3:09轻松跑下来就可以了
.
that
final |
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w****1
发帖数: 4931 | 31 If I can do my last 800m lap today six times in an interval workout, I'll
have a chance of beating the 13 yr old.
some other time.:)
that |
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w****1
发帖数: 4931 | 32 Maybe 10x1 mile @ tempo pace? That sounds fun.:) I'm already planning on
Y800 next week. Maybe the week
after next. |
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w****1
发帖数: 4931 | 33 No, I have just done base building so far, no intervals at all. You can see
exactly what I have done in my
running log. Next week I plan to do Y800 for the interval. Whether I'll be
doing the tempo will depend on how
I feel.
Generally I decide my pace based on my effort level. As my fitness improves,
my easy runs and my tempo runs
will both become faster. |
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w****1
发帖数: 4931 | 34 20 miles, 7:18 avg. 1.5 mi @ 8:10, 3 mi @ 7:30, 13 mi @ 7:13, 2.5 mi @ 6:58.
will probably skip the tempo
next week and do Y800 instead. |
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w****1
发帖数: 4931 | 35 11 miles today, including Y800. piece of cake.:)
's |
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r*****1
发帖数: 383 | 36 Hard work finally paid off. Congratulations!
If I may ask a question, is Y800 means Yasso 800s? Does it do good in
predicting your marathon time.?
Thank you. |
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b*******e
发帖数: 1150 | 37 I remembered you ran Y800 with huanxi before.. it must be the weather. |
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w****1
发帖数: 4931 | 38 Had a good speed work this morning. Was hoping to go to the track but my
stomach was bothering me last night again and I decided to go on the
treadmill to avoid bathroom emergencies.
0.5% incline, 4 miles warm up at 8:34, 8:00, 8:00, and 7:30. Then 10 x 800m
at 6:00 pace with 400m recovery at 10:00 pace. Finally half a mile cool down
. It got a bit hard in the 7th interval, as my legs were a little worn and
there were still some more intervals to go. But then it all got better. I
was confidence |
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w****1
发帖数: 4931 | 39 of course it's not my real name (but it is related to my real name, lol).
no sub 3 isn't a sure thing. my PR is 3:08:45 from July. At the time, I feel
that I could go 3:05 under more perfect condition, but that would be my
limit. sub 3 is my goal at CIM, and by no means an easy one. I'm doing the
most serious marathon training I've ever done at the moment.
A general rule with speed work is that it should not be more than 10% of
your total mileage. For instance, my weekly mileage is around 70, an |
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d****i
发帖数: 4354 | 40 Okay... this is a dramatic turn! Whx has leaped into the next realm,
congratulations! I have even more respect for you now.
800m
down |
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i*********5
发帖数: 19210 | 41 That's fast!
I guess I'm breaking both rules here. So far I've only been running with my
clinic on Tuesday nights. First two weeks were hill repeats, then speed work
for the past 6 weeks. So, the speed work was probably about 30% of my
training (the other 70% were running from and back to the store).
I've never raced a 5K before. Actually I've never raced running, period. My
only 5K was two weeks ago as part of my sprint tri. And my pace for the 800s
last night was definitely much faster than th |
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i*********5
发帖数: 19210 | 42 Thanks, 王欢喜！
And, btw, you did tri before, right? Now you only concentrate on running?
Any plan to do an Ironman in the future?
goal,
marathon.
If
have |
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w****1
发帖数: 4931 | 43 I've done a half ironman, that was it. I do hope to do a full ironman some
time but it'll have to wait till the year after next. Next year I'm all in
for ultramarathon. |
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i*********5
发帖数: 19210 | 44 Wow, everything well planed out. I like that.
Good luck in Chicago! |
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w****1
发帖数: 4931 | 46 I'm not doing Chicago - I'm doing CIM in December. still got plenty of time
to train.:) |
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m******r
发帖数: 9604 | 47 Second this. Sometimes (or most of the time) it takes guts to 'Be a man, Do
the right thing'. WHX is da man! |
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i*********5
发帖数: 19210 | 48 Oh? I thought CIM stands for Chicago International Marathon! hahaha...
obviously I didn't have a clue. ;-)
time |
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d****i
发帖数: 4354 | 49 It is California International Marathon, hehe, its really Sacramento
Marathon :). |
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