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】
: take it easy.
: 宁肯少跑，跑慢点，也别伤着了。
|
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】
: take it easy, don't push yourself too hard.
|
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】
: 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
|
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】
: That's not bad at all. You will recover in a week.
:
: comfort
|
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】
: 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.
|
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】
: 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
|
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】
: 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.
|
|
|
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】
: 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.
|
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】
: 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.
|
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】
: 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
|
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】
: 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
|
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】
: 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.
|
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】
: 都是神仙,比完赛基本不用休息.
:
: already
|
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】
: 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.
|
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】
: 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.
|
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】
: 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.
|
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】
: 你这跑完就开车回来就够锻炼的了
|
|
|
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】
: 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.
|
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】
: 我天天放松跑十几分钟
: 两个礼拜了脚还疼呢....
:
: past
: weeks
|
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】
: 嗯。。。还是从101开回去的。
: 10个小时。
: 娃哈哈哈。
|
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】
: 大拿讲讲你的跑步史吧， 让俺们菜鸟学习学习。。。
|
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】
: 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
|
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】
: 现在又开始改玩gym了。。
|
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】
: 现在又开始改玩gym了。。
|
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】
: 你报明年的了么？你们打算怎么来回？
|
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】
: 野人又出来BSO了。。。你这tempo比别人interval还快。。
:
: past
: weeks
|
d*********6
发帖数: 6115 | 30 难道你是东北的？
【在 R*****s 的大作中提到】
: 大拿讲讲你的跑步史吧， 让俺们菜鸟学习学习。。。
|
|
|
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】
: 明年的报名费太贵了，在犹豫。。。
: 如果来回 我可能飞机了。
|
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】
: 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。
|
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】
: 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
|
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】
: 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
|
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】
: You recovery rate is amazing. After the downhill half marathon, my quads
: were sore for four days...
|
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】
: 野人又出来BSO了。。。你这tempo比别人interval还快。。
:
: past
: weeks
|
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】
: I am really enjoying the miler workout recently,
: it works very well! Try that.
:
: already
|
R*****s
发帖数: 41236 | 38 骑车多， 不大
【在 W****i 的大作中提到】
: 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？
|
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】
: 难道你是东北的？
|
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】
: Maybe 10x1 mile @ tempo pace? That sounds fun.:) I'm already planning on
: Y800 next week. Maybe the week
: after next.
|
