w****1
发帖数: 4931 | 1 yesterday I was hoping to run a 5-mile tune up race/time trial. Picked a
hilly route, and my legs felt pretty dead, cut it short at 3.5 miles, avg 6:
20 pace. 9 miles in total.
today I planned on a 17 mile run. It was in the upper 80s and humid. After 9
easy miles I decided that it was too hot for me to pick up the pace, so I
hopped on the treadmill and did 6 miles at 7:13 pace, and went back out to
finish the last 2 miles on trail/road. It turned out that my legs were
totally dead in the last 2 |
A****t
发帖数: 759 | 2 it's still a lot and pretty fast. |
b***i
发帖数: 10018 | 3 glad you didn't kill yourself in the hot and humid weather. :)
6:
9
didn
【在 w****1 的大作中提到】
: yesterday I was hoping to run a 5-mile tune up race/time trial. Picked a
: hilly route, and my legs felt pretty dead, cut it short at 3.5 miles, avg 6:
: 20 pace. 9 miles in total.
: today I planned on a 17 mile run. It was in the upper 80s and humid. After 9
: easy miles I decided that it was too hot for me to pick up the pace, so I
: hopped on the treadmill and did 6 miles at 7:13 pace, and went back out to
: finish the last 2 miles on trail/road. It turned out that my legs were
: totally dead in the last 2
|
R*****s
发帖数: 41236 | 4 俺又被震撼鸟。。。
6:
9
didn
【在 w****1 的大作中提到】
: yesterday I was hoping to run a 5-mile tune up race/time trial. Picked a
: hilly route, and my legs felt pretty dead, cut it short at 3.5 miles, avg 6:
: 20 pace. 9 miles in total.
: today I planned on a 17 mile run. It was in the upper 80s and humid. After 9
: easy miles I decided that it was too hot for me to pick up the pace, so I
: hopped on the treadmill and did 6 miles at 7:13 pace, and went back out to
: finish the last 2 miles on trail/road. It turned out that my legs were
: totally dead in the last 2
|
w*******e
发帖数: 2651 | 5 This weekend's long run was tough for me too.
I got calf muscle sore due to mileage increase
and hill workout.
I rested on Friday before Saturday's 20-miler
hoping to recover from calf muscle sore. But
It did not go away when I started on Saturday
morning. I was debating whether to cut down on
mileage along the run, but didn't think I have the
time for another 20-miler before the race, so I pushed
on and on ... It was painful, but I finally pull it off.
All I can say is thank God for letting fin |
R*****s
发帖数: 41236 | 6 ZAN! 20-miler is tough...
【在 w*******e 的大作中提到】
: This weekend's long run was tough for me too.
: I got calf muscle sore due to mileage increase
: and hill workout.
: I rested on Friday before Saturday's 20-miler
: hoping to recover from calf muscle sore. But
: It did not go away when I started on Saturday
: morning. I was debating whether to cut down on
: mileage along the run, but didn't think I have the
: time for another 20-miler before the race, so I pushed
: on and on ... It was painful, but I finally pull it off.
|
m****i
发帖数: 1980 | 7 i have no guts to thinking about the 20 miler right now, from today my first
15 miler, i knew it's going to be hard.
i can't got up early in the morning:( so when i started it was almost 10am,
and the heat was already very hot. i was debating whether to do a 8-9 mile
since it's too hot to do a 15 miler today, at that point it was close to
12pm, that part of the trail has no cover, i think the temperature was close
to 90s and i am thirsty, burning, and complete out of water...
i didn't die, and i
【在 w*******e 的大作中提到】
: This weekend's long run was tough for me too.
: I got calf muscle sore due to mileage increase
: and hill workout.
: I rested on Friday before Saturday's 20-miler
: hoping to recover from calf muscle sore. But
: It did not go away when I started on Saturday
: morning. I was debating whether to cut down on
: mileage along the run, but didn't think I have the
: time for another 20-miler before the race, so I pushed
: on and on ... It was painful, but I finally pull it off.
|
w*******e
发帖数: 2651 | 8 15-miler in today's weather is unthinkable for me.
Currently, it's 97F here.
Congrats on your first 15-miler.
How are your legs and knees feeling now?
first
,
close
【在 m****i 的大作中提到】
: i have no guts to thinking about the 20 miler right now, from today my first
: 15 miler, i knew it's going to be hard.
: i can't got up early in the morning:( so when i started it was almost 10am,
: and the heat was already very hot. i was debating whether to do a 8-9 mile
: since it's too hot to do a 15 miler today, at that point it was close to
: 12pm, that part of the trail has no cover, i think the temperature was close
: to 90s and i am thirsty, burning, and complete out of water...
: i didn't die, and i
|
m****i
发帖数: 1980 | 9 they are good, knock on wood:)
thanks for asking~
【在 w*******e 的大作中提到】
: 15-miler in today's weather is unthinkable for me.
: Currently, it's 97F here.
: Congrats on your first 15-miler.
: How are your legs and knees feeling now?
:
: first
: ,
: close
|
r********r
发帖数: 2912 | 10 好快的pace啊
6:
9
didn
【在 w****1 的大作中提到】
: yesterday I was hoping to run a 5-mile tune up race/time trial. Picked a
: hilly route, and my legs felt pretty dead, cut it short at 3.5 miles, avg 6:
: 20 pace. 9 miles in total.
: today I planned on a 17 mile run. It was in the upper 80s and humid. After 9
: easy miles I decided that it was too hot for me to pick up the pace, so I
: hopped on the treadmill and did 6 miles at 7:13 pace, and went back out to
: finish the last 2 miles on trail/road. It turned out that my legs were
: totally dead in the last 2
|
|
|
w****1
发帖数: 4931 | 11 are you kidding, that was pretty slow. also I haven't run hills in a while,
so it was a bit extra tough. considering that I wasn't fresh to start with,
it was acceptable I suppose.
【在 r********r 的大作中提到】
: 好快的pace啊
:
: 6:
: 9
: didn
|
w****1
发帖数: 4931 | 12 There is sort of a balance between going hard for the benefit of mental
toughness, and taking it easy to let your body recover and absorb the
workout. In long runs I'd give it a little push in terms of mental
concentration, but if my legs feel dead I would not push further, as it
would delay my recovery in the next week.
【在 w*******e 的大作中提到】
: This weekend's long run was tough for me too.
: I got calf muscle sore due to mileage increase
: and hill workout.
: I rested on Friday before Saturday's 20-miler
: hoping to recover from calf muscle sore. But
: It did not go away when I started on Saturday
: morning. I was debating whether to cut down on
: mileage along the run, but didn't think I have the
: time for another 20-miler before the race, so I pushed
: on and on ... It was painful, but I finally pull it off.
|
w*******e
发帖数: 2651 | 13 It's just soreness, so I could still push on.
But I constantly focused on my form so that I
would not cause damage to other body parts
because sore muscle was like a weakest link
that could cause other muscles to perform
abnomally to pick up the slacks.
【在 w****1 的大作中提到】
: There is sort of a balance between going hard for the benefit of mental
: toughness, and taking it easy to let your body recover and absorb the
: workout. In long runs I'd give it a little push in terms of mental
: concentration, but if my legs feel dead I would not push further, as it
: would delay my recovery in the next week.
|
w****1
发帖数: 4931 | 14 sore muscles can develop into pulled muscles, if you push too hard.
generally if my legs feel sore even after
fully warmed up, I wouldn't push too hard. I also wouldn't push in training
if there is lactose build up in my
legs -- which is an essential difference from racing. I believe if you keep
pushing when there is lactose built
up in the legs, you are doing more damage to your legs than improving your
fitness.
【在 w*******e 的大作中提到】
: It's just soreness, so I could still push on.
: But I constantly focused on my form so that I
: would not cause damage to other body parts
: because sore muscle was like a weakest link
: that could cause other muscles to perform
: abnomally to pick up the slacks.
|
w*******e
发帖数: 2651 | 15 I slowed down quite bit, and also added walk break.
So I didn't push hard, and I iced both legs immediately
after I finished. It was not fun and fulfilling experience,
but I felt I conquered the pain.
training
keep
【在 w****1 的大作中提到】
: sore muscles can develop into pulled muscles, if you push too hard.
: generally if my legs feel sore even after
: fully warmed up, I wouldn't push too hard. I also wouldn't push in training
: if there is lactose build up in my
: legs -- which is an essential difference from racing. I believe if you keep
: pushing when there is lactose built
: up in the legs, you are doing more damage to your legs than improving your
: fitness.
|
r********r
发帖数: 2912 | 16 6'20的pace不是相当于sub40的10k了嘛，还不够快啊....
,
,
【在 w****1 的大作中提到】
: are you kidding, that was pretty slow. also I haven't run hills in a while,
: so it was a bit extra tough. considering that I wasn't fresh to start with,
: it was acceptable I suppose.
|
b***i
发帖数: 10018 | 17 ft, 你应该sub36吧？
【在 r********r 的大作中提到】
: 6'20的pace不是相当于sub40的10k了嘛，还不够快啊....
:
: ,
: ,
|
w****1
发帖数: 4931 | 18 sub 40 10K should be really easy for me. My 5K PR is 18'07. I'm far from my
best in terms of leg speed. On
the other hand, peaking too early isn't a good thing. I feel that I'm
tapering in just the right time.
【在 r********r 的大作中提到】
: 6'20的pace不是相当于sub40的10k了嘛，还不够快啊....
:
: ,
: ,
|
r********r
发帖数: 2912 | 19 最快跑过38
很久不练了....
【在 b***i 的大作中提到】
: ft, 你应该sub36吧？
|
b***i
发帖数: 10018 | 20 够牛,随便练练应该37无问题。
【在 r********r 的大作中提到】
: 最快跑过38
: 很久不练了....
|
|
|
A****t
发帖数: 759 | |
r********r
发帖数: 2912 | 22 真牛，我现在要跑个sub40 10k或者sub20 5k得咬半天牙....
平时就喜欢用7分多的pace跑...
my
【在 w****1 的大作中提到】
: sub 40 10K should be really easy for me. My 5K PR is 18'07. I'm far from my
: best in terms of leg speed. On
: the other hand, peaking too early isn't a good thing. I feel that I'm
: tapering in just the right time.
|
w*******e
发帖数: 2651 | 23 7 pace is very impressive for me already!
【在 r********r 的大作中提到】
: 真牛，我现在要跑个sub40 10k或者sub20 5k得咬半天牙....
: 平时就喜欢用7分多的pace跑...
:
: my
|
w****1
发帖数: 4931 | 24 It's normal to lose a bit leg speed when you are focused on endurance in
marathon training. If you run some
intervals you will regain your speed in 5K/10K easily.
【在 r********r 的大作中提到】
: 真牛，我现在要跑个sub40 10k或者sub20 5k得咬半天牙....
: 平时就喜欢用7分多的pace跑...
:
: my
|
R*****s
发帖数: 41236 | 25 对这个peaking too early不是很理解， 为啥不能peak after peak呢。。。
my
【在 w****1 的大作中提到】
: sub 40 10K should be really easy for me. My 5K PR is 18'07. I'm far from my
: best in terms of leg speed. On
: the other hand, peaking too early isn't a good thing. I feel that I'm
: tapering in just the right time.
|
R*****s
发帖数: 41236 | 26 俺牙齿全咬碎也没戏啊。。。
【在 r********r 的大作中提到】
: 真牛，我现在要跑个sub40 10k或者sub20 5k得咬半天牙....
: 平时就喜欢用7分多的pace跑...
:
: my
|
w****1
发帖数: 4931 | 27 Because a peak performance can take so much out of your body that it will
take a long time to recover. Just
ask Baiji.
【在 R*****s 的大作中提到】
: 对这个peaking too early不是很理解， 为啥不能peak after peak呢。。。
:
: my
|
A****t
发帖数: 759 | 28 你是墙头草啊，也不找件衣服穿上。。。
【在 R*****s 的大作中提到】
: 对这个peaking too early不是很理解， 为啥不能peak after peak呢。。。
:
: my
|
b***i
发帖数: 10018 | 29 我介绍你看那本lore of running有答案:)
//看球了
【在 R*****s 的大作中提到】
: 对这个peaking too early不是很理解， 为啥不能peak after peak呢。。。
:
: my
|
b***i
发帖数: 10018 | 30 right, the recovery is painful... i would rather not peak at all...
【在 w****1 的大作中提到】
: Because a peak performance can take so much out of your body that it will
: take a long time to recover. Just
: ask Baiji.
|
|
|
R*****s
发帖数: 41236 | 31 俺一直坚定地支持我德啊， 懒得穿衣服了。。不然又有人要说我是女伪。。
【在 A****t 的大作中提到】
: 你是墙头草啊，也不找件衣服穿上。。。
|
R*****s
发帖数: 41236 | 32 这个peak指的比赛？ 我还以为是训练。。。我的理解是训练可以一个台阶一个台阶更
高。。。
【在 w****1 的大作中提到】
: Because a peak performance can take so much out of your body that it will
: take a long time to recover. Just
: ask Baiji.
|
b***i
发帖数: 10018 | 33 一样，都是anaerobic/hard workout
【在 R*****s 的大作中提到】
: 这个peak指的比赛？ 我还以为是训练。。。我的理解是训练可以一个台阶一个台阶更
: 高。。。
|
R*****s
发帖数: 41236 | 34 训练一般不会拼到race那个程度啊。。
【在 b***i 的大作中提到】
: 一样，都是anaerobic/hard workout
|
b***i
发帖数: 10018 | 35 我觉得一周有两三次超过MP就算难的了，例如tempo/interval/tune-up race。
【在 R*****s 的大作中提到】
: 训练一般不会拼到race那个程度啊。。
|
R*****s
发帖数: 41236 | 36 俺正想问这个。。。每周除了Longrun， 能够安排几个hard training...
我看一般的计划都只有一个， interval或者tempo..但是我看running formula
上面写可以有3个quality training...就是说除了longrun还能有2个。。。
自我感觉似乎也能接受。。。但是为啥一般计划都只安排1个呢。。计划偏保守？
【在 b***i 的大作中提到】
: 我觉得一周有两三次超过MP就算难的了，例如tempo/interval/tune-up race。
|
w****1
发帖数: 4931 | 37 In my experience, AM plan really pushes your body to near its limit, if you
follow the plan faithfully. If you try
to do anything extra, you will find out that either you will have trouble
completing the plan, or you will end up
hurting yourself. It's not just that one workout. It's the sequence that
adds up.
【在 R*****s 的大作中提到】
: 俺正想问这个。。。每周除了Longrun， 能够安排几个hard training...
: 我看一般的计划都只有一个， interval或者tempo..但是我看running formula
: 上面写可以有3个quality training...就是说除了longrun还能有2个。。。
: 自我感觉似乎也能接受。。。但是为啥一般计划都只安排1个呢。。计划偏保守？
|
R*****s
发帖数: 41236 | 38 但是你不是每周除了Longrun也安排了两次hard training么？
you
【在 w****1 的大作中提到】
: In my experience, AM plan really pushes your body to near its limit, if you
: follow the plan faithfully. If you try
: to do anything extra, you will find out that either you will have trouble
: completing the plan, or you will end up
: hurting yourself. It's not just that one workout. It's the sequence that
: adds up.
|
b***i
发帖数: 10018 | 39 that's right, he's peaking.
【在 R*****s 的大作中提到】
: 但是你不是每周除了Longrun也安排了两次hard training么？
:
: you
|
w****1
发帖数: 4931 | 40 not really. in fact, I wouldn't call the long run hard either. There could
an interval, a tempo, and a long run in
one week. If the interval is hard, then I take it easy on the tempo and long
run. If the long run is a marathon
pace run, then I take it easy on the interval and tempo. intervals don't
have to be hard. If I run intervals at
5:50, that will be hard. 6:00, well that's moderate. 6:10 would be
relatively easy. It's all very much flexible.
【在 R*****s 的大作中提到】
: 但是你不是每周除了Longrun也安排了两次hard training么？
:
: you
|
|
|
b***i
发帖数: 10018 | 41 每周3个hard training也是10k以下的才有吧？
它里面的HM/FM training最多只有两个hard training，tempo/interval/MP任选两个。
当然普通long run也算是quality trianing.
【在 R*****s 的大作中提到】
: 俺正想问这个。。。每周除了Longrun， 能够安排几个hard training...
: 我看一般的计划都只有一个， interval或者tempo..但是我看running formula
: 上面写可以有3个quality training...就是说除了longrun还能有2个。。。
: 自我感觉似乎也能接受。。。但是为啥一般计划都只安排1个呢。。计划偏保守？
|
R*****s
发帖数: 41236 | 42 hmmmm.....俺周末再去看看书吧。。。
【在 b***i 的大作中提到】
: that's right, he's peaking.
|
R*****s
发帖数: 41236 | 43 嗯， 俺也试试你这种方法。。。你这个不是peaking week才有吧， 每周都有
interval/tempo/longrun?
long
【在 w****1 的大作中提到】
: not really. in fact, I wouldn't call the long run hard either. There could
: an interval, a tempo, and a long run in
: one week. If the interval is hard, then I take it easy on the tempo and long
: run. If the long run is a marathon
: pace run, then I take it easy on the interval and tempo. intervals don't
: have to be hard. If I run intervals at
: 5:50, that will be hard. 6:00, well that's moderate. 6:10 would be
: relatively easy. It's all very much flexible.
|
w****1
发帖数: 4931 | 44 You see my marathon training cycle is only 6 weeks long, there is recovery
week, peak week, and then it's time
to taper.:)
【在 R*****s 的大作中提到】
: 嗯， 俺也试试你这种方法。。。你这个不是peaking week才有吧， 每周都有
: interval/tempo/longrun?
:
: long
|
R*****s
发帖数: 41236 | 45 我看那个书前面似乎没有把longrun放到很重要的位置， 即使是为了准备marathon,
好像重要性也是inteval>tempo>longrun...
【在 b***i 的大作中提到】
: 每周3个hard training也是10k以下的才有吧？
: 它里面的HM/FM training最多只有两个hard training，tempo/interval/MP任选两个。
: 当然普通long run也算是quality trianing.
|
b***i
发帖数: 10018 | 46 你没有看错? 绝对是longrun>tempo>interval啊
【在 R*****s 的大作中提到】
: 我看那个书前面似乎没有把longrun放到很重要的位置， 即使是为了准备marathon,
: 好像重要性也是inteval>tempo>longrun...
|
R*****s
发帖数: 41236 | 47 没看错。。。第82页， training emphases for the four phases:
(for Marathon, Q1primary Q2secondary Q3maintenace)
Phase II: Q1 Reps or inverval / Q2 Threshold / Q3 Long or threshold
【在 b***i 的大作中提到】
: 你没有看错? 绝对是longrun>tempo>interval啊
|
b***i
发帖数: 10018 | 48 哦，他说的是这个phase的侧重点，我觉得跟我说的重要性没有矛盾啊。
试问如果要你在marathon training phaseII skip一个workout，你觉得是skip
interval损失大，还是skip long run损失大？
【在 R*****s 的大作中提到】
: 没看错。。。第82页， training emphases for the four phases:
: (for Marathon, Q1primary Q2secondary Q3maintenace)
: Phase II: Q1 Reps or inverval / Q2 Threshold / Q3 Long or threshold
|
z*****a
发帖数: 9790 | 49 完了，我全是瞎练，我long run是最不认真的
【在 b***i 的大作中提到】
: 哦，他说的是这个phase的侧重点，我觉得跟我说的重要性没有矛盾啊。
: 试问如果要你在marathon training phaseII skip一个workout，你觉得是skip
: interval损失大，还是skip long run损失大？
|
R*****s
发帖数: 41236 | 50 不是说skip, longrun可以跑快也可以跑慢啊。。。而且longrun后面还能休一天。。。
【在 b***i 的大作中提到】
: 哦，他说的是这个phase的侧重点，我觉得跟我说的重要性没有矛盾啊。
: 试问如果要你在marathon training phaseII skip一个workout，你觉得是skip
: interval损失大，还是skip long run损失大？
|
|
|
R*****s
发帖数: 41236 | 51 你有天分，瞎练都跑这么快。。。
【在 z*****a 的大作中提到】
: 完了，我全是瞎练，我long run是最不认真的
|
z*****a
发帖数: 9790 | 52 这话会让人耻笑的
【在 R*****s 的大作中提到】
: 你有天分，瞎练都跑这么快。。。
|
b***i
发帖数: 10018 | 53 我的意思是说long run对于marathon training就好像吃饭睡觉那么重要。
吃饭睡觉有保证了，你可以再侧重于赚钱泡妞:)
btw, you can't run too slow for a long run. but you can run too fast.
【在 R*****s 的大作中提到】
: 不是说skip, longrun可以跑快也可以跑慢啊。。。而且longrun后面还能休一天。。。
|
R*****s
发帖数: 41236 | 54 嗯， 我主要在思考每周加一个hard training进来的可能性。。特别像俺这样从来
都不race的人来说。。。
btw: I can never run too fast for my long run :)
【在 b***i 的大作中提到】
: 我的意思是说long run对于marathon training就好像吃饭睡觉那么重要。
: 吃饭睡觉有保证了，你可以再侧重于赚钱泡妞:)
: btw, you can't run too slow for a long run. but you can run too fast.
|
b***i
发帖数: 10018 | 55 自己打算设计plan么？不如试试AM。
btw, 如果是base training for marathon的话，根本就不用hard training。
【在 R*****s 的大作中提到】
: 嗯， 我主要在思考每周加一个hard training进来的可能性。。特别像俺这样从来
: 都不race的人来说。。。
: btw: I can never run too fast for my long run :)
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R*****s
发帖数: 41236 | 56 我已经自己乱改plan了， 我不太喜欢AM， 我习惯每天跑一样的距离。。。
不想一天早起一天晚起。。。AM唯一参考周mileage和longrun的距离， 其他都扔了。。
base training没时间了, 而且我训练基本没断过， 所以也不需要。。上了两周50迈+
似乎感觉也还好。。我在考虑从running formula phase II 开始， 正好也是18周...
总之俺不是个严格follow plan的人， 根据自己的承受力来 ：）
【在 b***i 的大作中提到】
: 自己打算设计plan么？不如试试AM。
: btw, 如果是base training for marathon的话，根本就不用hard training。
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b***i
发帖数: 10018 | 57 我觉得每天跑一样时间/距离，心理上会比较疲劳。。。
btw,似乎running formula比AM还要难。
。。
【在 R*****s 的大作中提到】
: 我已经自己乱改plan了， 我不太喜欢AM， 我习惯每天跑一样的距离。。。
: 不想一天早起一天晚起。。。AM唯一参考周mileage和longrun的距离， 其他都扔了。。
: base training没时间了, 而且我训练基本没断过， 所以也不需要。。上了两周50迈+
: 似乎感觉也还好。。我在考虑从running formula phase II 开始， 正好也是18周...
: 总之俺不是个严格follow plan的人， 根据自己的承受力来 ：）
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R*****s
发帖数: 41236 | 58 习惯就好了。。。俺以前读书的时候同一盘CD能听一个学期。。。：D
也不是跟running formula了， 参考一些概念， 完全自定计划 :)
【在 b***i 的大作中提到】
: 我觉得每天跑一样时间/距离，心理上会比较疲劳。。。
: btw,似乎running formula比AM还要难。
:
: 。。
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b***i
发帖数: 10018 | 59 有毅力，看好你。
【在 R*****s 的大作中提到】
: 习惯就好了。。。俺以前读书的时候同一盘CD能听一个学期。。。：D
: 也不是跟running formula了， 参考一些概念， 完全自定计划 :)
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R*****s
发帖数: 41236 | 60 晕， 俺没跑几天， 跟这里几十年如一日坚持跑步的大牛们望尘莫及啊。。。
【在 b***i 的大作中提到】
: 有毅力，看好你。
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w****1
发帖数: 4931 | 61 I don't like to follow a plan either. Except when it comes to crucial time
such as tapering.
。。
【在 R*****s 的大作中提到】
: 我已经自己乱改plan了， 我不太喜欢AM， 我习惯每天跑一样的距离。。。
: 不想一天早起一天晚起。。。AM唯一参考周mileage和longrun的距离， 其他都扔了。。
: base training没时间了, 而且我训练基本没断过， 所以也不需要。。上了两周50迈+
: 似乎感觉也还好。。我在考虑从running formula phase II 开始， 正好也是18周...
: 总之俺不是个严格follow plan的人， 根据自己的承受力来 ：）
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