b***i 发帖数: 10018 | |
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
【在 b***i 的大作中提到】 : 似乎用来提高自信挺有用的:)
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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。 |
j*********g 发帖数: 3826 | 4 反过来是比较精确的。
【在 h****m 的大作中提到】 : 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 | 5 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?
【在 j*********g 的大作中提到】 : 反过来是比较精确的。
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j*********g 发帖数: 3826 | 6 当然。
【在 h****m 的大作中提到】 : 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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e*e 发帖数: 6808 | 7 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
【在 h****m 的大作中提到】 : 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 | 8 我也觉得反过来肯定是没问题, 因为对应3.5 hr marathon,3分半的yasso应该相对容
易一些。谁都不会整天跑full marathon,所以用marathon时间估计yasso doesn't
make any sense。这个理论的point就是用一种相对容易的方法估计marathon时间。从
这个文章来看似乎还是准确的:http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
只不过我自己没试过,不好说。另外yasso关键是得constant pace。不能快也不能慢,
而且中间休息时间也得精确控制。
【在 j*********g 的大作中提到】 : 当然。
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j*********g 发帖数: 3826 | 9 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。
【在 h****m 的大作中提到】 : 我也觉得反过来肯定是没问题, 因为对应3.5 hr marathon,3分半的yasso应该相对容 : 易一些。谁都不会整天跑full marathon,所以用marathon时间估计yasso doesn't : make any sense。这个理论的point就是用一种相对容易的方法估计marathon时间。从 : 这个文章来看似乎还是准确的:http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html : 只不过我自己没试过,不好说。另外yasso关键是得constant pace。不能快也不能慢, : 而且中间休息时间也得精确控制。
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b***i 发帖数: 10018 | 10 嗯,连跑10个800米还是很tough的,特别是最后两个。
【在 h****m 的大作中提到】 : 我也觉得反过来肯定是没问题, 因为对应3.5 hr marathon,3分半的yasso应该相对容 : 易一些。谁都不会整天跑full marathon,所以用marathon时间估计yasso doesn't : make any sense。这个理论的point就是用一种相对容易的方法估计marathon时间。从 : 这个文章来看似乎还是准确的:http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html : 只不过我自己没试过,不好说。另外yasso关键是得constant pace。不能快也不能慢, : 而且中间休息时间也得精确控制。
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w****1 发帖数: 4931 | 11 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.
【在 b***i 的大作中提到】 : 嗯,连跑10个800米还是很tough的,特别是最后两个。
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j*********g 发帖数: 3826 | 12 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。
【在 w****1 的大作中提到】 : 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 | 13 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.
【在 j*********g 的大作中提到】 : 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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j*********g 发帖数: 3826 | 14 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。
【在 w****1 的大作中提到】 : 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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d**e 发帖数: 1124 | 15 That becomes a 5-mile tempo :)
【在 w****1 的大作中提到】 : 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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h****m 发帖数: 405 | 16 sounds like 6'40" 5 mile is harder than 3:20 marathon ah! Just guessing, coz
I can do neither now:)
【在 w****1 的大作中提到】 : 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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c****n 发帖数: 468 | 17 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.
【在 d**e 的大作中提到】 : That becomes a 5-mile tempo :)
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w****1 发帖数: 4931 | 18 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
【在 h****m 的大作中提到】 : 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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c****n 发帖数: 468 | 19 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.
【在 w****1 的大作中提到】 : 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 | 20 等我过一阵tune up race以后再选,现在我觉得我会落在B里。
【在 w****1 的大作中提到】 : 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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b***i 发帖数: 10018 | 21 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?
【在 w****1 的大作中提到】 : 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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j*********g 发帖数: 3826 | 22 感觉是这个道理。
from
【在 b***i 的大作中提到】 : 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 | 23 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
【在 b***i 的大作中提到】 : 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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w****1 发帖数: 4931 | 24 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?
【在 b***i 的大作中提到】 : 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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j*********g 发帖数: 3826 | 25 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。
【在 w****1 的大作中提到】 : 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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w********6 发帖数: 12977 | 26 really? can't believe it: 6:09 pace for 5mile, I can't even run this for 1
mile
【在 w****1 的大作中提到】 : 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 | 27 ccqtjjtds!
吹牛要打草稿,同样的牛不可以一吹再吹。
【在 w********6 的大作中提到】 : really? can't believe it: 6:09 pace for 5mile, I can't even run this for 1 : mile
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h****m 发帖数: 405 | 28 en,加10分钟。这个用在我身上好像还比较靠谱。
from
【在 b***i 的大作中提到】 : 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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w****1 发帖数: 4931 | 29 You can go to athlinks and look at his performances in about 100 races,
and do a statistical study.:)
for 1
【在 w********6 的大作中提到】 : really? can't believe it: 6:09 pace for 5mile, I can't even run this for 1 : mile
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b***i 发帖数: 10018 | 30 这可能说明,fatboyhog短跑已经很厉害,还有长跑的潜力可以挖掘。
而你则同时有短跑和长跑的潜力可以挖掘? //run...
【在 j*********g 的大作中提到】 : 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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j*********g 发帖数: 3826 | 31 run个啥啊?你jog我就赶不上了。
以前大学里就我一个人补测100米,老师都不忍心掐表,派一个同学给我发令一个掐表,
还有我们班的2级给我带跑,人家一边跑一边跟我说笑话,最后估计我跑了95米,手计时
成绩为16秒4。
【在 b***i 的大作中提到】 : 这可能说明,fatboyhog短跑已经很厉害,还有长跑的潜力可以挖掘。 : 而你则同时有短跑和长跑的潜力可以挖掘? //run...
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e*e 发帖数: 6808 | 32 真的假的?
这个速度连mm都追不上耶
表,
计时
【在 j*********g 的大作中提到】 : run个啥啊?你jog我就赶不上了。 : 以前大学里就我一个人补测100米,老师都不忍心掐表,派一个同学给我发令一个掐表, : 还有我们班的2级给我带跑,人家一边跑一边跟我说笑话,最后估计我跑了95米,手计时 : 成绩为16秒4。
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j*********g 发帖数: 3826 | 33 是啊,所以现在一个妹妹都追不上。
【在 e*e 的大作中提到】 : 真的假的? : 这个速度连mm都追不上耶 : : 表, : 计时
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s****y 发帖数: 349 | 34 You must be kidding, man.
My 5k is 22'08". I went to a mile race 2 months ago and my time is 6'12".
【在 w********6 的大作中提到】 : 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 | 35 砍他,liar!!!!
【在 s****y 的大作中提到】 : You must be kidding, man. : My 5k is 22'08". I went to a mile race 2 months ago and my time is 6'12".
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m**k 发帖数: 18660 | 36 我觉得这个yasso确实不算严肃的训练plan:
http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
这个也要base on normal marathon training.
【在 h****m 的大作中提到】 : 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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S*********k 发帖数: 507 | 37 extrapolation vs. interpolation ...
【在 j*********g 的大作中提到】 : 反过来是比较精确的。
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