w****1 发帖数: 4931 | 1 today's tempo sucked, only managed 6:43 on a 4-mile stretch in a 9-mile
session. still need some more time to recover from the marathon. in my past
experience, my aerobic fitness only come back to the normal level 2.5 weeks
after a marathon race. |
g********s 发帖数: 1969 | 2 take it easy.
宁肯少跑,跑慢点,也别伤着了。 |
w****1 发帖数: 4931 | 3 It was actually pretty easy overall. Now that I have showered and eaten, I
felt like I haven't run at all today. This week I'm going for 61 miles.
One thing I noticed is that I need the "butt-kick" motion of legs to run
fast. I don't usually do this when I run at marathon pace but I do it in
shorter races. Today when I do 3/3 breathing, without "butt-kick" my comfort
zone is 6:45-6:50 pace. With "butt-kick" I get down to 6:30 with relative
ease -- in the sense that it was relatively easy on my l
【在 g********s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : take it easy. : 宁肯少跑,跑慢点,也别伤着了。
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g*****r 发帖数: 4444 | 4 take it easy, don't push yourself too hard. |
w****1 发帖数: 4931 | 5 don't worry, I'm not pushing hard, yet.:) right now tempo for me means 3/3
breathing. When I find myself
doing 2/2 breathing, I slow down. I adjust my tempo pace based on how I feel
, not on the readings from 305.
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : take it easy, don't push yourself too hard.
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b***i 发帖数: 10018 | 6 That's not bad at all. You will recover in a week.
comfort
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : It was actually pretty easy overall. Now that I have showered and eaten, I : felt like I haven't run at all today. This week I'm going for 61 miles. : One thing I noticed is that I need the "butt-kick" motion of legs to run : fast. I don't usually do this when I run at marathon pace but I do it in : shorter races. Today when I do 3/3 breathing, without "butt-kick" my comfort : zone is 6:45-6:50 pace. With "butt-kick" I get down to 6:30 with relative : ease -- in the sense that it was relatively easy on my l
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w****1 发帖数: 4931 | 7 come to think about it, the 14-mile run last sunday actually took a lot out
of me, because of the heat. after
that run I felt constantly sleepy for two days.
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : That's not bad at all. You will recover in a week. : : comfort
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b***i 发帖数: 10018 | 8 me too. i've been sleepy for 3 days after last saturday's HM.
today i ran at 6.0-6.5mph on treadmill while watching the world cup.
out
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : come to think about it, the 14-mile run last sunday actually took a lot out : of me, because of the heat. after : that run I felt constantly sleepy for two days.
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w****1 发帖数: 4931 | 9 previously I often get sick the second week after the marathon race, when my
immune system is weakened.
now I find it quite important to nap when you feel sleepy. not only it lets
your body recover, but it also reduce
the risk of catching a cold, which is a serious concern when you train at
high mileage.
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : me too. i've been sleepy for 3 days after last saturday's HM. : today i ran at 6.0-6.5mph on treadmill while watching the world cup. : : out
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b***i 发帖数: 10018 | 10 Yes, the higher the volume, the more sleep you will need. It is said that
triathletes who work out 20-30 hours per week need to sleep at least 9 hours
per day, including naps.
my
lets
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : previously I often get sick the second week after the marathon race, when my : immune system is weakened. : now I find it quite important to nap when you feel sleepy. not only it lets : your body recover, but it also reduce : the risk of catching a cold, which is a serious concern when you train at : high mileage.
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d*********6 发帖数: 6115 | 11 休息,休息,我看你跑完buffalo没几天就继续跑了。
我这边,还趴窝呢。
下周再开始recovery run +1 tempo
past
weeks
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : today's tempo sucked, only managed 6:43 on a 4-mile stretch in a 9-mile : session. still need some more time to recover from the marathon. in my past : experience, my aerobic fitness only come back to the normal level 2.5 weeks : after a marathon race.
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e*e 发帖数: 6808 | 12 嗯
跑累了睡一觉特别爽
my
lets
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : previously I often get sick the second week after the marathon race, when my : immune system is weakened. : now I find it quite important to nap when you feel sleepy. not only it lets : your body recover, but it also reduce : the risk of catching a cold, which is a serious concern when you train at : high mileage.
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e*e 发帖数: 6808 | 13 你这跑完就开车回来就够锻炼的了
【在 d*********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 休息,休息,我看你跑完buffalo没几天就继续跑了。 : 我这边,还趴窝呢。 : 下周再开始recovery run +1 tempo : : past : weeks
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w****1 发帖数: 4931 | 14 When I slowed down in the last few miles in buffalo marathon, I was already
thinking of the coming week's
training. Had I gone all out at the end of the marathon I would certainly
rest for a few more days. Now I just
need to peak for my next race.
【在 d*********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 休息,休息,我看你跑完buffalo没几天就继续跑了。 : 我这边,还趴窝呢。 : 下周再开始recovery run +1 tempo : : past : weeks
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A***a 发帖数: 1799 | 15 都是神仙,比完赛基本不用休息.
already
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : When I slowed down in the last few miles in buffalo marathon, I was already : thinking of the coming week's : training. Had I gone all out at the end of the marathon I would certainly : rest for a few more days. Now I just : need to peak for my next race.
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w****1 发帖数: 4931 | 16 The race still took more out of me than I thought. My quads were sore for
three days. Knowing that weakened
quads put my knees in danger, I did most of my easy runs last week almost
exclusively with forefoot strike --
my calfs were relatively fresh and could absorb the impact. And I avoided
roads, going on dirt trails and
treadmill.
【在 A***a 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 都是神仙,比完赛基本不用休息. : : already
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b***i 发帖数: 10018 | 17 You recovery rate is amazing. After the downhill half marathon, my quads
were sore for four days...
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : The race still took more out of me than I thought. My quads were sore for : three days. Knowing that weakened : quads put my knees in danger, I did most of my easy runs last week almost : exclusively with forefoot strike -- : my calfs were relatively fresh and could absorb the impact. And I avoided : roads, going on dirt trails and : treadmill.
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R*****s 发帖数: 41236 | 18 野人又出来BSO了。。。你这tempo比别人interval还快。。
past
weeks
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : today's tempo sucked, only managed 6:43 on a 4-mile stretch in a 9-mile : session. still need some more time to recover from the marathon. in my past : experience, my aerobic fitness only come back to the normal level 2.5 weeks : after a marathon race.
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d*********6 发帖数: 6115 | 19 I am really enjoying the miler workout recently,
it works very well! Try that.
already
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : When I slowed down in the last few miles in buffalo marathon, I was already : thinking of the coming week's : training. Had I gone all out at the end of the marathon I would certainly : rest for a few more days. Now I just : need to peak for my next race.
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d*********6 发帖数: 6115 | 20 嗯。。。还是从101开回去的。
10个小时。
娃哈哈哈。
【在 e*e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你这跑完就开车回来就够锻炼的了
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r********r 发帖数: 2912 | 21 我天天放松跑十几分钟
两个礼拜了脚还疼呢....
past
weeks
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : today's tempo sucked, only managed 6:43 on a 4-mile stretch in a 9-mile : session. still need some more time to recover from the marathon. in my past : experience, my aerobic fitness only come back to the normal level 2.5 weeks : after a marathon race.
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R*****s 发帖数: 41236 | 22 大拿讲讲你的跑步史吧, 让俺们菜鸟学习学习。。。
【在 r********r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我天天放松跑十几分钟 : 两个礼拜了脚还疼呢.... : : past : weeks
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W****i 发帖数: 325 | 23 你报明年的了么?你们打算怎么来回?
【在 d*********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 嗯。。。还是从101开回去的。 : 10个小时。 : 娃哈哈哈。
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W****i 发帖数: 325 | 24 你在56边的自行车道里跑,被撞倒的危险大不大?我觉得mission bay那边挺好的,就
是每次要开很远,可能跑多了会觉得风景太单一。但是高速路边上吸烟有害健康
【在 R*****s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 大拿讲讲你的跑步史吧, 让俺们菜鸟学习学习。。。
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R*****s 发帖数: 41236 | 25 现在又开始改玩gym了。。
【在 W****i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你在56边的自行车道里跑,被撞倒的危险大不大?我觉得mission bay那边挺好的,就 : 是每次要开很远,可能跑多了会觉得风景太单一。但是高速路边上吸烟有害健康
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W****i 发帖数: 325 | 26 粪特,呼唤理解力。
你原来在56边上的自行车道上跑的时候,一般来说,骑车的多还是跑步的多?跑步的被
撞倒的风险大妈?
【在 R*****s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 现在又开始改玩gym了。。
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W****i 发帖数: 325 | 27 对不起,我问的不明确,态度比较恶劣。吃了一个key lime pie酸奶,心情爽朗了,特
来道歉。不过跟你说话好费劲啊。
【在 R*****s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 现在又开始改玩gym了。。
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d*********6 发帖数: 6115 | 28 明年的报名费太贵了,在犹豫。。。
如果来回 我可能飞机了。
【在 W****i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你报明年的了么?你们打算怎么来回?
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g*****r 发帖数: 4444 | 29 终于有人站出来了。我每次看whx的帖子都心酸的很。
【在 R*****s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 野人又出来BSO了。。。你这tempo比别人interval还快。。 : : past : weeks
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d*********6 发帖数: 6115 | 30 难道你是东北的?
【在 R*****s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 大拿讲讲你的跑步史吧, 让俺们菜鸟学习学习。。。
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W****i 发帖数: 325 | 31 嗯,确实连续三次,风景都看透了,不如去个新地方,有关部门把路都拦截起来,供你
们专线欣赏,沿途还有人供水,提供医疗设备,太爽了。
【在 d*********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 明年的报名费太贵了,在犹豫。。。 : 如果来回 我可能飞机了。
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d*********6 发帖数: 6115 | 32 脸红。。。别这么说么。。
很喜欢rnr的组织和路线,是为数不多很享受的马拉松。
你也好好练练,明年出山。
很可能还去跑。
看情况。哈哈
【在 W****i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 嗯,确实连续三次,风景都看透了,不如去个新地方,有关部门把路都拦截起来,供你 : 们专线欣赏,沿途还有人供水,提供医疗设备,太爽了。
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W****i 发帖数: 325 | 33 哦,谢谢,我不着急,身患多种疾病和精神病,在调。希望你第三次就SUB3了
【在 d*********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 脸红。。。别这么说么。。 : 很喜欢rnr的组织和路线,是为数不多很享受的马拉松。 : 你也好好练练,明年出山。 : 很可能还去跑。 : 看情况。哈哈
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d*********6 发帖数: 6115 | 34 可能性很小,
cim可能自杀性的冲一下。
哈哈不要这么谦虚么 跑完肯定没问题的
【在 W****i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 哦,谢谢,我不着急,身患多种疾病和精神病,在调。希望你第三次就SUB3了
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w****1 发帖数: 4931 | 35 The downhill is probably harder on the quads than flat course.
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : You recovery rate is amazing. After the downhill half marathon, my quads : were sore for four days...
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w****1 发帖数: 4931 | 36 That wasn't BSO at all. I was clearly in better shape three weeks ago.
【在 R*****s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 野人又出来BSO了。。。你这tempo比别人interval还快。。 : : past : weeks
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w****1 发帖数: 4931 | 37 Maybe 10x1 mile @ tempo pace? That sounds fun.:) I'm already planning on
Y800 next week. Maybe the week
after next.
【在 d*********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : I am really enjoying the miler workout recently, : it works very well! Try that. : : already
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R*****s 发帖数: 41236 | 38 骑车多, 不大
【在 W****i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 粪特,呼唤理解力。 : 你原来在56边上的自行车道上跑的时候,一般来说,骑车的多还是跑步的多?跑步的被 : 撞倒的风险大妈?
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R*****s 发帖数: 41236 | 39 不是的, 南方人, 在北方上过学
【在 d*********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 难道你是东北的?
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d*********6 发帖数: 6115 | 40 我某次tempo跑不下去了,就这么分着跑的,每个mile速度提高了10s,加上恢复的时间,
跑完一点都不累,很舒服,还达到了speedwork的效果。 哈哈,每次恢复20-30s相当于
每个mile多
了个water break。也耽误不了多少时间。
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 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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