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m**k
发帖数: 18660 | 2 不知道别人。我总觉得yasso的pace太慢。相对。
所以宁可跑half interval |
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h****m
发帖数: 405 | 3 我跑过。定性来说肯定对速度，LT有帮助。但是定量来说我不确定，因为没跑过10个
interval：有个说法似乎是如果能坚持一个pace连跑10个interval，你的马拉松时间就
是你800 m Yasso的时间单位换成小时。比如3‘30”跑完一个interval，马拉松时间就
是3个半小时。具体interval数字记不太清楚了，可能有出入。 |
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h****m
发帖数: 405 | 4 你的意思是如果具备了3：30马拉松的水平，肯定能跑3’30“的yasso，而且还应该有
余力？ |
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j*********g
发帖数: 3826 | 5 yasso跑的距离太短了，马拉松很多重要的因素都还没有给测试到。
比方它是高过LT不少的，马拉松要用比LT稍低的速度跑，这个没有可比性。很多人短的
很快，到长了立刻就不行。
糖原消耗完的之后身体怎么克服困难，也没有体现。
说精确是要在耐力训练同样跟上的前提下才成立的。
但是马拉松跑3：30，说明LT水平已经达到比这个pace更高的层次，那相应的I pace什么
的自然就上去了，所以反过来推导几乎没有问题。 |
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c****n
发帖数: 468 | 6 6:40 for 5mi that's race performance for 3:20 marathoner.
Training intensity shouldn't be that high! That's part of the reason for
yasso pace. |
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b***i
发帖数: 10018 | 7 i think a sub 6:40 5-miler without rest is tougher than 3:20 marathon..
but with rest, like 10x800, it would be easier than 3:20 marathon.
But Yasso said in his book, for average ppl, you should add 10 minutes from
your yasso800 time to get your marathon time.
So 10x800 @6:40pace is roughly equivalent to a 3:30 marathon time for us? |
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d**e
发帖数: 1124 | 8 It seems to me in general, these predictors, Yasso, McMillan, are optimistic
when estimating marathon times - i.e. we will need to add 10 to 20 min to
be more realistic.
from |
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b***i
发帖数: 10018 | 10 Bart Yasso finished his last great race the Comrades Marathon in 11:33:37,
26 minutes before organizers took down the clock. He was fighting with lyme
disease for years. And his training for Comrades was only 1 marathon run per
week. That's it. Because of the disease, he suffered the minute he started
running. He's amazing to conquer Comrades Marathon in such conditions.
btw, Josh Cox failed to win this time, he only did 6:51:28, 177th. |
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f*******g
发帖数: 3304 | 11 my dream course --- one year up, one year down. i hope i run this one to
celebrate my 50th anniversary ```` heihei
Josh Cox / Bart Yasso still did good jobs `````
lyme
per
started |
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d*********1
发帖数: 101 | 12 Any one has ebook version of Bart Yasso's "My Life on the Run"?
Thanks in advance! |
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R*****t
发帖数: 2115 | 13 我所在业余跑步俱乐部的教练曾经建议这样用跑步机练yasso 800：
在跑步机上设置你计划好的速度快跑0.5mile（大约800米，美国跑步机通常显示英里制
，不是公里），
然后慢跑0.25mile（大约400米）
再然后反复上面的循环，取决于你计划跑几个。 |
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c****n
发帖数: 15245 | 14 Dr. Praeger's Gluten Free Kale Veggie Burgers, 4 ct $3.69, sale price throug
h 7/29
Use $1.00/1 – Dr. Praeger’s Veggie Burger (mambosprouts.com)
Final Price: $2.69
Dr. Praeger's California Veggie Burgers, 4 ct $3.69, sale price through 7/29
Use $1.00/1 – Dr. Praeger’s Veggie Burger (mambosprouts.com)
Final Price: $2.69
Earth's Best Organic Frozen Mini Pancakes or Waffles $3.00, sale price throu
gh 7/29
Use $1.00/1 – Earth’s Best Frozen Product, Whole Foods Coupon (wholefoodsm
arket.com)
Final Pr... 阅读全帖 |
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w**********g
发帖数: 2077 | 15 波士顿训练第十四周
周一，3/10
7迈轻松跑
几天不跑，身体有点懒
周二，3/11
Interval，5x1200,1x1600,1x400，共11迈
准备跑6x1200，90秒/圈（1200米就是4：30，1600米6：00），不料第二组跑忘了，多
跑了一圈。最后加一个400，时间把握
得不错。下面是分段时间：
4:31
5:58
4:27
4:28
4:29
4:31
1:31
恢复一圈时间2：17－2：47。
巧合的是，这个训练快跑共8000米，和Yasso 800一样。恢复6次，比Yasso 800少3次。
应该说比Yasso 800按3分跑强度高，尤其恢复时间远比3分少。
Interval比上周又上一档次，但身体适应应是次要原因，周末没有跑30迈应是主要原因。
补记：中午练了力量。 |
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o*****4
发帖数: 665 | 16 请教下大家
1. Yasso 800s训练一般怎么安排 取代Tempo？(我用的是SC的训练计划) 多久跑一次合
适 800m的pace是不是按照Marathon Pace来跑？还是all out? Recovery有的地方说跑
800等同的时间 有的说跑400m 按时间还是按距离？Yasso 800是测Marathon goal time
好指标 是怎么看的？
2. 前阵有段时间安排了一周Fartlek(原本是EZ分成了一半EZ 后半Fartlek)和隔天的
Tempo 下周Hill training和Tempo的循环 也许mileage还没上去 感觉还能耐住 速度训
练一周2次会不会事倍功半
3. 天冷室外跑pace是不是会降下来 自从天冷以来 Ez pace提不起来 当然也许和最近
Shin Splint也有关系 最近在考虑买滑雪的口罩 真的天冷了全副武装 是不是冷空气是
导致速度下降的元凶？ |
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o*****4
发帖数: 665 | 17
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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r***v
发帖数: 7 | 18 I hope I can get some advices from the experienced marathon runners here.
A little bit self-introduction first. I did my first Marathon last year
which I finished just under 3:30. This year I try to reach 3:15 mark and
have been training moderate hard since this summer.
My weekly training plan is a mixture of speed work, tempo run and weekend
long run. My MPW is pretty low though, only peaked at 40 miles (My MPW for
last year was even less, barely reached 30 miles 3 weeks before the race).
After... 阅读全帖 |
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yo
发帖数: 2534 | 19 去年读了一些关于跑步的书，正好读完了都写了几句评论，不是每一本都很推荐，先列
出来参考一下，除了跑步圣经是中文翻译，其它应该都有kindle版：
Once a Runner
John L Parker
这是本关于关于长跑者的青春小说，后半部分比前面好看，一开始的铺垫写得太慢太琐
碎了，最后一章的比赛细节非常令人激动。作者的文风有点花哨，说不上有多精彩，不
过很有特色。重要的是这是难得的一本关于中长跑训练和比赛的小说，虽然主角都是跑
得飞快的种子选手，其中很多细节也会让跑得慢的读者们感同身受。
My Life on the Run
Bart Yasso
Bart Yasso的一生有点坎坷，但总体还算幸运：昔日的小混混发现了跑步，又找到了跑
步杂志的一份工作，应该也是很多人梦想的工作，到世界各地去参加比赛，不用拿什么
名次，回来汇报一下就好了。这一干就是几十年，至于他终于得病受伤，不能再跑步，
也快退休了。这本书的结构十分混乱，有的地方很生硬，有的地方妙趣横生，最后居然
还有大段的训练计划，真不知道编辑是怎么想的。
Advanced Marathoning
Peter Pfitzinger... 阅读全帖 |
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m**k
发帖数: 18660 | 20 Yasso 800 should not be very hard (我总觉得有人把Yasso混同于800 interval)
我觉得应该比interval容易啊。 |
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j***y
发帖数: 5098 | 21 ☆─────────────────────────────────────☆
riancy (蝴蝶~~飞越沧海之我行我素) 于 (Thu Jun 9 16:29:00 2011, 美东) 提到:
如果是传记有女runner的最好..或者训练预防治疗伤病的..或者特别激励人的都行
thanks~
☆─────────────────────────────────────☆
tangguoxin (糖果) 于 (Thu Jun 9 16:32:58 2011, 美东) 提到:
born to run
☆─────────────────────────────────────☆
riancy (蝴蝶~~飞越沧海之我行我素) 于 (Thu Jun 9 16:36:41 2011, 美东) 提到:
darn...I almost added a sentence...exclude "born to run"
☆─────────────────────────────────────☆
tangguoxin (糖果) 于 (Thu Jun 9... 阅读全帖 |
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R*****t
发帖数: 2115 | 22 I.综合ATP和Blue/Green团队两位主教练的计划后，我自己实施的第5周训练计划
Monday: cross training at gym - elliptical for 1 hr
Tuesday: 6:30 pm at MR High School Track,SWU (slow warm up) 2 miles, and
then 8 x 800m, w/400 rec., 1 mile CD. 总共实跑8.7 miles。
Wednesday: cross training at gym - elliptical for 1 hr
Thursday: 6:30 pm at The Cop Shop, 总共实跑8.3 miles，包括 1X20min & 1X10min
at MP。
Friday: Rest Day
Saturday： New Ulm （Hill Country)–6:30am –easy run, 总共实跑20 miles。
Sunday: Rest Day
... 阅读全帖 |
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w***n
发帖数: 9040 | 23 是这样800 interval对于5k，10k，半马，全马都有帮助。
昨天我的6组800m 间歇跑：
Interval 6x800m with 400m jog recovery
SET 1. 800m @ pace 6:31(TIME 3:15)
SET 2. 800m @ pace 6:15(TIME 3:07)
SET 3. 800m @ pace 6:13(TIME 3:06)
SET 4. 800m @ pace 6:06(TIME 3:03)
SET 5. 800m @ pace 6:08(TIME 3:04)
SET 6. 800m @ pace 5:44(TIME 2:52)
特别是在训练后期，跑马拉松比赛前可以通过Yasso 800s来衡量训练效果，预测全马成
绩。
例如有能力跑3分10秒的800m，说明准备充分的前提下，全马有3小时10分的能力。
我的训练主要是针对耐力，这是我这辈子第二次练interval，也没有push的非常狠，平
均心率170多，最后第六组冲了一下，通过800m时间看，全马305 BQ还是有戏的。
How to Do Yasso 800s
Us... 阅读全帖 |
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C******e
发帖数: 11790 | 24 J妹，现在不流行吃冰淇淋了。改吃yasso frozen greek yogurt吧，好吃，有营养，不
发胖。 |
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C******e
发帖数: 11790 | 25 干活热的时候吃。
Yasso Frozen Greek Yogurt Bars
这个热了就吃，不胖，就是吃了点酸奶。 |
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f*******n
发帖数: 5241 | 26 9/11: 14 miles running
AVG Pace: 10:52, AvgHR: 153
跑步算是正常了，但是速度还是不行。减慢跑也好。
9/12: CLX Lean Circuit 2 & TF Core 20
9/13: Rest
好累，两个星期没休息了，强制休息一天。
9/14: AM: CLX Lean Circuit 3 & TF Core 20
PM: 5 miles running w/ 5x800 intervals
早晨起来做了Hybrid中的练习，下午去跑步。一整天阴天，到该跑步的时候
下大雨了。不过我还是挺庆幸的，总比跑起来了在下强。去社区的室内小跑
道绕圈。这里的五圈其实应该不到800米，大概记一下做参考。每次的时间
倒是出奇地一致：3:46, 3:46, 3:45, 3:45，最后一次只跑到一半，Garmin
没电罢工了。心率：165, 166, 170, 171, 170
9/15: TF Fire 45 EZ and Stretch 10
9/16: 6 miles running w/ 4 miles tempo
Av... 阅读全帖 |
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m**k
发帖数: 18660 | 27 虽然比较蹊跷。hehe.. long run saturday 没问题。
recovery run sunday也没啥。
monday off.感觉脚跟有点紧。tues跑完好像还有感觉。
今天想run thru..居然严重了..faint
取消明天yasso. 取消周末run.. instead with xtraining..
想想真戏剧阿.hehe.
see how it goes.. |
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m**k
发帖数: 18660 | 28 虽然比较蹊跷。hehe.. long run saturday 没问题。
recovery run sunday也没啥。
monday off.感觉脚跟有点紧。tues跑完好像还有感觉。
今天想run thru..居然严重了..faint
取消明天yasso. 取消周末run.. instead with xtraining..
想想真戏剧阿.hehe.
see how it goes.. |
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w*******a
发帖数: 361 | 29 ☆─────────────────────────────────────☆
mark (花生，微爷远爷的爸爸) 于 (Wed Sep 19 18:04:33 2007) 提到:
虽然比较蹊跷。hehe.. long run saturday 没问题。
recovery run sunday也没啥。
monday off.感觉脚跟有点紧。tues跑完好像还有感觉。
今天想run thru..居然严重了..faint
取消明天yasso. 取消周末run.. instead with xtraining..
想想真戏剧阿.hehe.
see how it goes..
☆─────────────────────────────────────☆
blackbelt (Acta, non verba) 于 (Wed Sep 19 18:09:43 2007) 提到:
ft，你这个诊断是自己给的还是医生给的？
☆─────────────────────────────────────☆
Asura (阿修罗) 于 (Wed Sep 19 18:13:4 |
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e*e
发帖数: 6808 | 33 我跑过8个800，jogging between，最慢的是4分20秒
不过我认为马拉松打死也跑不下来。呵呵 |
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b***i
发帖数: 10018 | 34 嗯，连跑10个800米还是很tough的，特别是最后两个。 |
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w****1
发帖数: 4931 | 35 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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j*********g
发帖数: 3826 | 36 人的肌肉类型不一样，你这样的可能能跑下来，我估计只能跑330的，315的5k现在都跑
不了。 |
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w****1
发帖数: 4931 | 37 On this board there are a lot of people who can run 5 miles at 6:40
pace, I think, but fewer can run a 3:20 marathon. It took me a year to
go from the former to the latter. |
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j*********g
发帖数: 3826 | 38 6分40的5K我可以，不过3小时20分的马拉松更有把握一点。 |
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d**e
发帖数: 1124 | 39 That becomes a 5-mile tempo :) |
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h****m
发帖数: 405 | 40 sounds like 6'40" 5 mile is harder than 3:20 marathon ah! Just guessing, coz
I can do neither now:) |
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w****1
发帖数: 4931 | 41 We can conduct a poll on this board:
Do you have
(A) a sub 6:40 5 mile pace but have not run a sub 3:20 marathon
or
(B) a sub 3:20 marathon time but cannot run a sub 6:40 5-miler.
I bet there are at least 5-10 people in the first category and none in
the second category.:)
guessing, coz |
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c****n
发帖数: 468 | 42 marathon race is more about running efficiency!
i bet you are much much efficient now than you were in spring, since you
adapt to barefoot running. |
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j*********g
发帖数: 3826 | 43 等我过一阵tune up race以后再选，现在我觉得我会落在B里。 |
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w****1
发帖数: 4931 | 45 Let's look at an example. Fatboyhog, who has racing experiences in
numerous 5K, 10K, HM, FM, has a marathon PR of about 3:20. His 5-mile
pace? 6:09.
marathon..
from
us? |
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j*********g
发帖数: 3826 | 46 不过公式在我身上是比较合适的，你们都是有运动天赋的跑得快的，我是蜗牛，想不到
这也算优点了。 |
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w********6
发帖数: 12977 | 47 really? can't believe it: 6:09 pace for 5mile, I can't even run this for 1
mile |
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j*********g
发帖数: 3826 | 48 ccqtjjtds！
吹牛要打草稿，同样的牛不可以一吹再吹。 |
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h****m
发帖数: 405 | 49 en，加10分钟。这个用在我身上好像还比较靠谱。
from |
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w****1
发帖数: 4931 | 50 You can go to athlinks and look at his performances in about 100 races,
and do a statistical study.:)
for 1 |
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