S*********9
发帖数: 471 | 1 I have been reading posts from this board for almost a year and learned a
lot. Now I would like to write a report for my first half marathon race: The
34th American Finest City Half Marathon in San Diego.
The final results:
Time 2:30:15
Pace 11:28
Female
Age group 35-39
I never thought myself as an active person. Acturally I do not exercise at
all a year ago. At the beginning of this year, I set a goal to finish a half
marathon,just to challenge myself. At that time, I could hardly keep
running |
d*********6
发帖数: 6115 | 2 祝贺！ 我又一个小学同学也让我忽悠去跑了。
差不多的成绩
The
half
【在 S*********9 的大作中提到】
: I have been reading posts from this board for almost a year and learned a
: lot. Now I would like to write a report for my first half marathon race: The
: 34th American Finest City Half Marathon in San Diego.
: The final results:
: Time 2:30:15
: Pace 11:28
: Female
: Age group 35-39
: I never thought myself as an active person. Acturally I do not exercise at
: all a year ago. At the beginning of this year, I set a goal to finish a half
|
d****i
发帖数: 4354 | 3 When you are 50 year old and look back, you would be happy that you chose to
start running now :). You still have years to get faster and faster.
The
half
【在 S*********9 的大作中提到】
: I have been reading posts from this board for almost a year and learned a
: lot. Now I would like to write a report for my first half marathon race: The
: 34th American Finest City Half Marathon in San Diego.
: The final results:
: Time 2:30:15
: Pace 11:28
: Female
: Age group 35-39
: I never thought myself as an active person. Acturally I do not exercise at
: all a year ago. At the beginning of this year, I set a goal to finish a half
|
w*******e
发帖数: 2651 | 4 Another successful story. Congrats!
You hit a milestone in your life.
Celebrate it! |
e*e
发帖数: 6808 | 5 What a delightful experience!!
congratulations!
The
half
【在 S*********9 的大作中提到】
: I have been reading posts from this board for almost a year and learned a
: lot. Now I would like to write a report for my first half marathon race: The
: 34th American Finest City Half Marathon in San Diego.
: The final results:
: Time 2:30:15
: Pace 11:28
: Female
: Age group 35-39
: I never thought myself as an active person. Acturally I do not exercise at
: all a year ago. At the beginning of this year, I set a goal to finish a half
|
R*****s
发帖数: 41236 | 6 非常赞！
The
half
【在 S*********9 的大作中提到】
: I have been reading posts from this board for almost a year and learned a
: lot. Now I would like to write a report for my first half marathon race: The
: 34th American Finest City Half Marathon in San Diego.
: The final results:
: Time 2:30:15
: Pace 11:28
: Female
: Age group 35-39
: I never thought myself as an active person. Acturally I do not exercise at
: all a year ago. At the beginning of this year, I set a goal to finish a half
|
l**n
发帖数: 2405 | |
w*****3
发帖数: 1582 | |
g*****r
发帖数: 4444 | |
c**********t
发帖数: 98 | |
|
|
s***g
发帖数: 1250 | |
S*********9
发帖数: 471 | 12 Thanks for all your encouraging words! I love running, I love the energy and
confidence it brought to me. I want to do better.
I registered another Half Marathon in mid November. I was trying to improve
the speed (2:30 to 2:15, is it too aggressive?). But I never had speed
training before. I saw people talking about interval, tempo, long run,
recovery run, etc, I think I understand the meaning of them. But how much
frequency is good? is there some traing program to start with?
The
half
【在 S*********9 的大作中提到】
: I have been reading posts from this board for almost a year and learned a
: lot. Now I would like to write a report for my first half marathon race: The
: 34th American Finest City Half Marathon in San Diego.
: The final results:
: Time 2:30:15
: Pace 11:28
: Female
: Age group 35-39
: I never thought myself as an active person. Acturally I do not exercise at
: all a year ago. At the beginning of this year, I set a goal to finish a half
|
n****u
发帖数: 490 | 13 cool！ runninglife
The
half
【在 S*********9 的大作中提到】
: I have been reading posts from this board for almost a year and learned a
: lot. Now I would like to write a report for my first half marathon race: The
: 34th American Finest City Half Marathon in San Diego.
: The final results:
: Time 2:30:15
: Pace 11:28
: Female
: Age group 35-39
: I never thought myself as an active person. Acturally I do not exercise at
: all a year ago. At the beginning of this year, I set a goal to finish a half
|
d****i
发帖数: 4354 | 14 可以去买或借些跑步书看，比如Daniels' Running Formula, road racing for
serious runners。在还没有自己的理论基础之前，用简单的“快一百步，慢一百步”
办法就可以了，就是以比自己习惯的速度快地跑100步，然后放慢速度休息100步，然后
再快速100步，这么交替数次。当然也可以200步等等，自己掌握。
and
improve
【在 S*********9 的大作中提到】
: Thanks for all your encouraging words! I love running, I love the energy and
: confidence it brought to me. I want to do better.
: I registered another Half Marathon in mid November. I was trying to improve
: the speed (2:30 to 2:15, is it too aggressive?). But I never had speed
: training before. I saw people talking about interval, tempo, long run,
: recovery run, etc, I think I understand the meaning of them. But how much
: frequency is good? is there some traing program to start with?
:
: The
: half
|
b*******e
发帖数: 1150 | 15 here is a HM training program for you to start with.. you can adjust it base
on your own capacity.
http://www.furman.edu/first/Half%20Marathon%20Training%20Program%20-%20metric.pdf
and also congrats on your first HM race.. it's awesome.
and
improve
【在 S*********9 的大作中提到】
: Thanks for all your encouraging words! I love running, I love the energy and
: confidence it brought to me. I want to do better.
: I registered another Half Marathon in mid November. I was trying to improve
: the speed (2:30 to 2:15, is it too aggressive?). But I never had speed
: training before. I saw people talking about interval, tempo, long run,
: recovery run, etc, I think I understand the meaning of them. But how much
: frequency is good? is there some traing program to start with?
:
: The
: half
|
l**n
发帖数: 2405 | 16 能描述一下是什么因素导致你不能或者不敢跑快的么？如果是呼吸
跟不上或者大腿肌肉不够发达的话，我强烈建议你骑自行车cross
training训练肺活量和腿部肌肉。我刚刚开始跑了不到5个星期，
区区110英里的跑步训练里程，但是因为三千多英里自行车训练打
下的肺活量和腿部肌肉基础，所以斑马轻轻松松进入两小时15分。
我的问题是如何防止膝盖受伤。肺活量对我在10pace根本没有任何
障碍。相比之下我领导因为没有自行车肺活量的训练基础，和我跑即
使很慢也是面红耳赤的，喘不上气来。
希望我的经验对你有所帮助 |
P***e
发帖数: 3441 | 17 cong!
The
half
【在 S*********9 的大作中提到】
: I have been reading posts from this board for almost a year and learned a
: lot. Now I would like to write a report for my first half marathon race: The
: 34th American Finest City Half Marathon in San Diego.
: The final results:
: Time 2:30:15
: Pace 11:28
: Female
: Age group 35-39
: I never thought myself as an active person. Acturally I do not exercise at
: all a year ago. At the beginning of this year, I set a goal to finish a half
|
y******n
发帖数: 4527 | 18 赞，半年从1迈都完成不了，到跑完13.1迈，太赞了。
The
half
【在 S*********9 的大作中提到】
: I have been reading posts from this board for almost a year and learned a
: lot. Now I would like to write a report for my first half marathon race: The
: 34th American Finest City Half Marathon in San Diego.
: The final results:
: Time 2:30:15
: Pace 11:28
: Female
: Age group 35-39
: I never thought myself as an active person. Acturally I do not exercise at
: all a year ago. At the beginning of this year, I set a goal to finish a half
|
T******y
发帖数: 798 | 19 Wow! Great achievement! I am so impressed that you make such dramatic
improvement in just half a year.
Keep going, and good luck for you next HM!
learned a
race: The
exercise at
a half
【在 S*********9 的大作中提到】
: I have been reading posts from this board for almost a year and learned a
: lot. Now I would like to write a report for my first half marathon race: The
: 34th American Finest City Half Marathon in San Diego.
: The final results:
: Time 2:30:15
: Pace 11:28
: Female
: Age group 35-39
: I never thought myself as an active person. Acturally I do not exercise at
: all a year ago. At the beginning of this year, I set a goal to finish a half
|
y******n
发帖数: 4527 | 20 tempo once two weeks or one week should be good enough.
If you are comfortable with tempo runs for a few weeks, then think about
interval. Otherwise I would suggest to skip interval.
and
improve
【在 S*********9 的大作中提到】
: Thanks for all your encouraging words! I love running, I love the energy and
: confidence it brought to me. I want to do better.
: I registered another Half Marathon in mid November. I was trying to improve
: the speed (2:30 to 2:15, is it too aggressive?). But I never had speed
: training before. I saw people talking about interval, tempo, long run,
: recovery run, etc, I think I understand the meaning of them. But how much
: frequency is good? is there some traing program to start with?
:
: The
: half
|
|
|
S*********9
发帖数: 471 | 21 多谢。等我去借来看看。
【在 d****i 的大作中提到】
: 可以去买或借些跑步书看，比如Daniels' Running Formula, road racing for
: serious runners。在还没有自己的理论基础之前，用简单的“快一百步，慢一百步”
: 办法就可以了，就是以比自己习惯的速度快地跑100步，然后放慢速度休息100步，然后
: 再快速100步，这么交替数次。当然也可以200步等等，自己掌握。
:
: and
: improve
|
S*********9
发帖数: 471 | 22 太好了，正是我需要的，我会去研究研究。再定一个适合自己的。谢谢了！
base
【在 b*******e 的大作中提到】
: here is a HM training program for you to start with.. you can adjust it base
: on your own capacity.
: http://www.furman.edu/first/Half%20Marathon%20Training%20Program%20-%20metric.pdf
: and also congrats on your first HM race.. it's awesome.
:
: and
: improve
|
S*********9
发帖数: 471 | 23 我大多时间都比较小心地慢跑开始，因为我知道如果开始太快就不
能跑完全程。
如果速度慢的话，我会在八九迈处出现疲劳，主要是腿摆不动，想
开始走。
另外一种情况是开始时太快，那么随时都可能疲惫，这时多半是气
喘嘘嘘，肺活量不够。
谢谢你的建议！
吸
分。
何
即
【在 l**n 的大作中提到】
: 能描述一下是什么因素导致你不能或者不敢跑快的么？如果是呼吸
: 跟不上或者大腿肌肉不够发达的话，我强烈建议你骑自行车cross
: training训练肺活量和腿部肌肉。我刚刚开始跑了不到5个星期，
: 区区110英里的跑步训练里程，但是因为三千多英里自行车训练打
: 下的肺活量和腿部肌肉基础，所以斑马轻轻松松进入两小时15分。
: 我的问题是如何防止膝盖受伤。肺活量对我在10pace根本没有任何
: 障碍。相比之下我领导因为没有自行车肺活量的训练基础，和我跑即
: 使很慢也是面红耳赤的，喘不上气来。
: 希望我的经验对你有所帮助
|
m**k
发帖数: 18660 | 24 wow.. awesome job for first Half!
sometime I am realy jealours about beginners! :)
keep running friend.
ps. for speed. it will take time.
after you have decent base, then you can add speedwork (intervals, tempo etc)
also, run some shorter races would be helpful too!
The
half
【在 S*********9 的大作中提到】
: I have been reading posts from this board for almost a year and learned a
: lot. Now I would like to write a report for my first half marathon race: The
: 34th American Finest City Half Marathon in San Diego.
: The final results:
: Time 2:30:15
: Pace 11:28
: Female
: Age group 35-39
: I never thought myself as an active person. Acturally I do not exercise at
: all a year ago. At the beginning of this year, I set a goal to finish a half
|
g********s
发帖数: 1969 | 25 Very encourage!
Probably you can try to run one tempo in one week. Next week try an interval
. The following week easy run. This is a cycle.
For a tempo run, try to start with only two miles in tempo pace. After two
or three tempo runs, increase to 3 miles in a tempo run. Same as the
interval run.
You can get a very good training plan from SmartCoach.
Good luck! |
