g*****r 发帖数: 4444 | 1 牛们比赛前一两周怎么准备的?怎么让自己比赛那天发挥最好?Thanks~
短程比赛,5K,10K之类的。 |
o*******r 发帖数: 4921 | 2 我认识的牛人是每2~3周赛一次,所以就没有这个问题了.
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 牛们比赛前一两周怎么准备的?怎么让自己比赛那天发挥最好?Thanks~ : 短程比赛,5K,10K之类的。
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z*****a 发帖数: 9790 | 3 你在说自己吗?
【在 o*******r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我认识的牛人是每2~3周赛一次,所以就没有这个问题了.
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g*****r 发帖数: 4444 | 4 我快10年没有比赛了。
我目前准备比赛的前一天跑个tempo, 希望惯性能延续到第二天早上。这个是不是有点
幼稚?
【在 o*******r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我认识的牛人是每2~3周赛一次,所以就没有这个问题了.
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w*******e 发帖数: 2651 | 5 Run tempo long run like over 10 mi.
You would reap the benefit in the 5k or 10k race.
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 牛们比赛前一两周怎么准备的?怎么让自己比赛那天发挥最好?Thanks~ : 短程比赛,5K,10K之类的。
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g*****r 发帖数: 4444 | 6 you mean a 10M tempo?
谢大虾不要开玩笑阿,我是认真地问的
【在 w*******e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Run tempo long run like over 10 mi. : You would reap the benefit in the 5k or 10k race.
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d**c 发帖数: 588 | 7 i wouldn't do this, even for a short distance race like 5k.
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我快10年没有比赛了。 : 我目前准备比赛的前一天跑个tempo, 希望惯性能延续到第二天早上。这个是不是有点 : 幼稚?
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g*****r 发帖数: 4444 | 8 then what will you do?
算了,我都从来没做过interval, 就当积累经验好了。
【在 d**c 的大作中提到】![](/moin_static193/solenoid/img/up.png) : i wouldn't do this, even for a short distance race like 5k.
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z*****a 发帖数: 9790 | 9 提前2,3天跑个tempo,然后歇着,赛前一天出去Jog一下,活动活动筋骨。这是以前版
上大牛教我的
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : then what will you do? : 算了,我都从来没做过interval, 就当积累经验好了。
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w*******e 发帖数: 2651 | 10 I mean run 10 mi at your half marathon pace.
I'm serious too.
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : you mean a 10M tempo? : 谢大虾不要开玩笑阿,我是认真地问的
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g*****r 发帖数: 4444 | 11 好。那我就在比赛前2天跑tempo,我peak时间很短,就2-3天。
【在 z*****a 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 提前2,3天跑个tempo,然后歇着,赛前一天出去Jog一下,活动活动筋骨。这是以前版 : 上大牛教我的
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d**c 发帖数: 588 | 12 i would do a high quality tempo three or four days before the event , run
easy-s the next few days and take the day off just be4 the race. |
g*****r 发帖数: 4444 | 13 will do when my HM race comes. |
g*****r 发帖数: 4444 | 14 好。thanks. 看来大方向没错,赛前几天要跑tempo, 据说interval更好,但是我怕受
伤,没有做过interval.
【在 d**c 的大作中提到】![](/moin_static193/solenoid/img/up.png) : i would do a high quality tempo three or four days before the event , run : easy-s the next few days and take the day off just be4 the race.
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w*******e 发帖数: 2651 | 15 Don't try new things when the race is near.
Keep your legs injury free and fresh right before the race.
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 好。thanks. 看来大方向没错,赛前几天要跑tempo, 据说interval更好,但是我怕受 : 伤,没有做过interval.
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g*****r 发帖数: 4444 | 16 you are right! I will not.
【在 w*******e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Don't try new things when the race is near. : Keep your legs injury free and fresh right before the race.
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g*****r 发帖数: 4444 | 17 你短程比赛前warm up么?
我跑5M的,我准备 warm up 2M
【在 z*****a 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 提前2,3天跑个tempo,然后歇着,赛前一天出去Jog一下,活动活动筋骨。这是以前版 : 上大牛教我的
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z*****a 发帖数: 9790 | 18 按说是要warm up,但是我从来没有认真实践过,不是去晚了,就是忙着上厕所,每次
都是原地蹦几下,偷偷瞅瞅hot girls提高心率拉倒。
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你短程比赛前warm up么? : 我跑5M的,我准备 warm up 2M
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g*****r 发帖数: 4444 | 19 ...you are cute.
【在 z*****a 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 按说是要warm up,但是我从来没有认真实践过,不是去晚了,就是忙着上厕所,每次 : 都是原地蹦几下,偷偷瞅瞅hot girls提高心率拉倒。
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w*******e 发帖数: 2651 | 20 Warm up is important for 5K/10k.
15 min for warm up is probably the norm.
2M might be a little too much,
but depends on the intensity.
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你短程比赛前warm up么? : 我跑5M的,我准备 warm up 2M
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g*****r 发帖数: 4444 | 21 Thanks. I usually feel warmed up after 2M
【在 w*******e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Warm up is important for 5K/10k. : 15 min for warm up is probably the norm. : 2M might be a little too much, : but depends on the intensity.
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w*******e 发帖数: 2651 | 22 Then just use your normal rule.
It's called body sensing.
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Thanks. I usually feel warmed up after 2M
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b***i 发帖数: 10018 | 23 if you talk about 2-3 days before a race, you need tapering, not peaking...
you can't get the benefit from a tempo run within 4-5 days.
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 好。那我就在比赛前2天跑tempo,我peak时间很短,就2-3天。
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b***i 发帖数: 10018 | 24 我跑HM也差不多warm up 2mi。jogging后还要加一点strides。
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你短程比赛前warm up么? : 我跑5M的,我准备 warm up 2M
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g*****r 发帖数: 4444 | 25 I thought the tapering 2-3 days before was included in the peaking process.
Sure it takes base building/tempo/interval/tapering to peak, and it takes a
very long time if you include base building.
have to do a tempo.
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : if you talk about 2-3 days before a race, you need tapering, not peaking... : you can't get the benefit from a tempo run within 4-5 days.
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g*****r 发帖数: 4444 | 26 你太牛了。我还以为大家 HM FM 之前都不warm up的。
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我跑HM也差不多warm up 2mi。jogging后还要加一点strides。
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b***i 发帖数: 10018 | 27 Try this sharpening workout 5-6 days before your 5k/10k race:
[fast run 100m + floating (not slow jog) 100m] x 8-16 times
it's used by Lydiard.
Some fartlek and a 800m/1500m time trial (80-90% effort) 3 days before
the race.
Then slow jogs or rest 1-2 days before the race.
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 牛们比赛前一两周怎么准备的?怎么让自己比赛那天发挥最好?Thanks~ : 短程比赛,5K,10K之类的。
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b***i 发帖数: 10018 | 28 HM pace太快了,跟tempo pace差不多,不warm up不行啊
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你太牛了。我还以为大家 HM FM 之前都不warm up的。
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b***i 发帖数: 10018 | 29 i am saying don't do tempo 2-3 days before the race, if you want to do it,
do it at least a week before. what's more, tempo pace is too slow for your
5k/10k race.
a
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : I thought the tapering 2-3 days before was included in the peaking process. : Sure it takes base building/tempo/interval/tapering to peak, and it takes a : very long time if you include base building. : have to do a tempo.
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g*****r 发帖数: 4444 | 30 Thanks~ 白院长!
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Try this sharpening workout 5-6 days before your 5k/10k race: : [fast run 100m + floating (not slow jog) 100m] x 8-16 times : it's used by Lydiard. : Some fartlek and a 800m/1500m time trial (80-90% effort) 3 days before : the race. : Then slow jogs or rest 1-2 days before the race.
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w*******e 发帖数: 2651 | 31 No warm up for me for HM.
You are way too fast!
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我跑HM也差不多warm up 2mi。jogging后还要加一点strides。
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g*****r 发帖数: 4444 | 32 OK. time to put on the HRM.
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : i am saying don't do tempo 2-3 days before the race, if you want to do it, : do it at least a week before. what's more, tempo pace is too slow for your : 5k/10k race. : : a
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b***i 发帖数: 10018 | 33 i like to do shake-out run 3-4 hours before the race, just very slow jog
will do. then have a breakfast, and dump all the waste in the toilet.
30 minutes before the race, i will do another warm-up run plus strides from
HM pace to 3k/5k pace.
【在 w*******e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : No warm up for me for HM. : You are way too fast!
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o*******r 发帖数: 4921 | 34 sub18的牛人,还有经常上athlinks偷窥一些local的牛人.
【在 z*****a 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你在说自己吗?
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o*******r 发帖数: 4921 | 35 4,5M不好跑,不上不下的距离,不敢一开始就all out,但又不敢跟跑10K一样磨磨蹭蹭的.
我上上次跑5K warm up了2迈半了.后来觉得warmup的太多了.
我觉得慢跑0.5~1迈就行了.然后赛前再冲刺几次几十米什么的.比赛开始的前半迈要超
很多乱站队的人,速度快不起来,就当是warmup了.
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你短程比赛前warm up么? : 我跑5M的,我准备 warm up 2M
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g*****r 发帖数: 4444 | 36 那我就warm up 1.5迈。
的.
【在 o*******r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 4,5M不好跑,不上不下的距离,不敢一开始就all out,但又不敢跟跑10K一样磨磨蹭蹭的. : 我上上次跑5K warm up了2迈半了.后来觉得warmup的太多了. : 我觉得慢跑0.5~1迈就行了.然后赛前再冲刺几次几十米什么的.比赛开始的前半迈要超 : 很多乱站队的人,速度快不起来,就当是warmup了.
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l****g 发帖数: 1705 | 37 哪天比赛?报了啥?
你肯定anytime都是peak!
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 牛们比赛前一两周怎么准备的?怎么让自己比赛那天发挥最好?Thanks~ : 短程比赛,5K,10K之类的。
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g*****r 发帖数: 4444 | 38 not true. I just got to know the meaning of "peaking" yesterday.
^_^, 5M on July.17.
【在 l****g 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 哪天比赛?报了啥? : 你肯定anytime都是peak!
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l****g 发帖数: 1705 | 39 zan!
加油!期待你的report!
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : not true. I just got to know the meaning of "peaking" yesterday. : ^_^, 5M on July.17.
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g*****r 发帖数: 4444 | 40 ^_^
【在 l****g 的大作中提到】![](/moin_static193/solenoid/img/up.png) : zan! : 加油!期待你的report!
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e*e 发帖数: 6808 | 41 我也这么觉得!
而且小绿深藏不露吧,你10年前比赛是prefer longer warm up还是短的?
【在 l****g 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 哪天比赛?报了啥? : 你肯定anytime都是peak!
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g*****r 发帖数: 4444 | 42 那时候不知道有warm up一说的,呵呵呵
【在 e*e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我也这么觉得! : 而且小绿深藏不露吧,你10年前比赛是prefer longer warm up还是短的?
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m****i 发帖数: 1980 | 43 请问你怎么知道自己什么时候PEAK,怎么知道PEAK的时间长短?认真的问
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 好。那我就在比赛前2天跑tempo,我peak时间很短,就2-3天。
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m****i 发帖数: 1980 | 44 如果比赛早上7点开始,按你的时间表你不是要半夜起床跑步吃饭上厕所然后再次热身?
到7点不困马?
from
【在 b***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : i like to do shake-out run 3-4 hours before the race, just very slow jog : will do. then have a breakfast, and dump all the waste in the toilet. : 30 minutes before the race, i will do another warm-up run plus strides from : HM pace to 3k/5k pace.
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w****1 发帖数: 4931 | 45 This is complicated. It is the purpose of a training plan to ensure that you
peak at the right time, after weeks
of hard training and a bit of tapering.
【在 m****i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 请问你怎么知道自己什么时候PEAK,怎么知道PEAK的时间长短?认真的问
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g*****r 发帖数: 4444 | |
w****1 发帖数: 4931 | 47 My race starts at 6. I will be getting up at 2:30.
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 身?
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g*****r 发帖数: 4444 | 48 ....what do you do between 2:30 and 6?
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : My race starts at 6. I will be getting up at 2:30.
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w****1 发帖数: 4931 | 49 eat, drink, bathroom, and then just wait. waiting for my stomach to digest
food and my body to warm up. I
will start warming up 30 minutes before the race.
【在 g*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : ....what do you do between 2:30 and 6?
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g*****r 发帖数: 4444 | 50 thanks~
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : eat, drink, bathroom, and then just wait. waiting for my stomach to digest : food and my body to warm up. I : will start warming up 30 minutes before the race.
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e*e 发帖数: 6808 | 51 gosh
2:30很多时候我还没睡呢
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : My race starts at 6. I will be getting up at 2:30.
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b***i 发帖数: 10018 | 52 正好,不用睡了
【在 e*e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : gosh : 2:30很多时候我还没睡呢
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