w****1
发帖数: 4931 | 1 New England is hit by a heat wave, topping 90F everyday, so I moved indoor
for my tempo run today. starting warming up at 8:34, gradually changing to 7
Clearly I haven't recovered from the 20-miler on Sunday. I was sweating like
a pig. So I lowered my expectation for my tempo pace, started tempo at 6:40
. 2 miles later, I was hanging there alright, so I ran a mile at 6:27, and
started another mile at 6:18. That was about my limit for the day -- I could
have hung on to that pace, but it would tak |
y******n
发帖数: 4527 | 2 Good tempo run.
Isn't there a fan on the treadmill? That helps.
7
like
40
could
it
avg
【在 w****1 的大作中提到】
: New England is hit by a heat wave, topping 90F everyday, so I moved indoor
: for my tempo run today. starting warming up at 8:34, gradually changing to 7
: Clearly I haven't recovered from the 20-miler on Sunday. I was sweating like
: a pig. So I lowered my expectation for my tempo pace, started tempo at 6:40
: . 2 miles later, I was hanging there alright, so I ran a mile at 6:27, and
: started another mile at 6:18. That was about my limit for the day -- I could
: have hung on to that pace, but it would tak
|
s****y
发帖数: 349 | 3 Training for CIM? What's the goal? break 3 or 3:05? |
w****1
发帖数: 4931 | 4 3. At the time of Missoula marathon, I felt that I could have done 3:05 if
the condition was more ideal (say sea level, cooler weather). Now I need to
rebuild some speed which was lost while I was training for and recovering
from the ultra.
【在 s****y 的大作中提到】
: Training for CIM? What's the goal? break 3 or 3:05?
|
w****1
发帖数: 4931 | 5 No fan, and no fans either.:D
【在 y******n 的大作中提到】
: Good tempo run.
: Isn't there a fan on the treadmill? That helps.
:
: 7
: like
: 40
: could
: it
: avg
|
f*******d
发帖数: 12693 | 6 tempo不是建议30分钟以上么？你得再加一迈才行。
7
like
40
could
it
avg
【在 w****1 的大作中提到】
: New England is hit by a heat wave, topping 90F everyday, so I moved indoor
: for my tempo run today. starting warming up at 8:34, gradually changing to 7
: Clearly I haven't recovered from the 20-miler on Sunday. I was sweating like
: a pig. So I lowered my expectation for my tempo pace, started tempo at 6:40
: . 2 miles later, I was hanging there alright, so I ran a mile at 6:27, and
: started another mile at 6:18. That was about my limit for the day -- I could
: have hung on to that pace, but it would tak
|
w****1
发帖数: 4931 | 7 10 miles with 4 miles tempo, exactly according to the plan. I've got 15, 13,
and an 18 mile pace run to come this week. Gotta save some legs.:)
【在 f*******d 的大作中提到】
: tempo不是建议30分钟以上么？你得再加一迈才行。
:
: 7
: like
: 40
: could
: it
: avg
|
g********s
发帖数: 1969 | 8 You guys are so tough. Long run, tempo and MP runs are all in the same week.
Admire. |
w****1
发帖数: 4931 | 9 It's not me. It's the AM plan. I'm just trying to execute it.
week.
【在 g********s 的大作中提到】
: You guys are so tough. Long run, tempo and MP runs are all in the same week.
: Admire.
|
y******n
发帖数: 4527 | 10 that treadmill sucks:)
【在 w****1 的大作中提到】
: No fan, and no fans either.:D
|
|
|
b***i
发帖数: 10018 | 11 indoor tempo is tough for me... do you use any incline?
7
like
40
could
it
avg
【在 w****1 的大作中提到】
: New England is hit by a heat wave, topping 90F everyday, so I moved indoor
: for my tempo run today. starting warming up at 8:34, gradually changing to 7
: Clearly I haven't recovered from the 20-miler on Sunday. I was sweating like
: a pig. So I lowered my expectation for my tempo pace, started tempo at 6:40
: . 2 miles later, I was hanging there alright, so I ran a mile at 6:27, and
: started another mile at 6:18. That was about my limit for the day -- I could
: have hung on to that pace, but it would tak
|
w****1
发帖数: 4931 | 12 no I didn't use any incline today.
【在 b***i 的大作中提到】
: indoor tempo is tough for me... do you use any incline?
:
: 7
: like
: 40
: could
: it
: avg
|
w****1
发帖数: 4931 | 13 it's actually a pretty good treadmill. seems to be a standard kind these
days, you know, goes up to 14mph,
displays a track on the screen (or 5K cross country course but I don't like
that option).
【在 y******n 的大作中提到】
: that treadmill sucks:)
|
b***i
发帖数: 10018 | 14 i am also doing 15mi, 13mi and MP run this week, except that i use the MP
run in the 85mpw plan, which is 20mi w/ 14mi@MP.
【在 w****1 的大作中提到】
: no I didn't use any incline today.
|
w****1
发帖数: 4931 | 15 good for you! that sounds very tough. I'm only doing 18 with 10 mi @ MP. I'
ll do it in the central park in NYC if
weather permits.
I'm also using the up to 85mpw plan, but I'm only in phase I, 74mpw now.
【在 b***i 的大作中提到】
: i am also doing 15mi, 13mi and MP run this week, except that i use the MP
: run in the 85mpw plan, which is 20mi w/ 14mi@MP.
|
m**k
发帖数: 18660 | 16 baiji,下一次比赛什么时候啊。
准备大大的PR阿
【在 b***i 的大作中提到】
: i am also doing 15mi, 13mi and MP run this week, except that i use the MP
: run in the 85mpw plan, which is 20mi w/ 14mi@MP.
|
b***i
发帖数: 10018 | 17 10/17 Long Beach Marathon
12/5 CIM
小小的PR就可以了:)
【在 m**k 的大作中提到】
: baiji,下一次比赛什么时候啊。
: 准备大大的PR阿
|
m**k
发帖数: 18660 | 18 直接PR Qualify NYCM好了 :)
【在 b***i 的大作中提到】
: 10/17 Long Beach Marathon
: 12/5 CIM
: 小小的PR就可以了:)
|
y******n
发帖数: 4527 | 19 Tempo on treadmill is easier for me than running outside.
I used 0.5 incline, basically flat.
【在 b***i 的大作中提到】
: indoor tempo is tough for me... do you use any incline?
:
: 7
: like
: 40
: could
: it
: avg
|
b***i
发帖数: 10018 | 20 time to get used to tired legs:) sub 3 is definitely on target.
【在 w****1 的大作中提到】
: good for you! that sounds very tough. I'm only doing 18 with 10 mi @ MP. I'
: ll do it in the central park in NYC if
: weather permits.
: I'm also using the up to 85mpw plan, but I'm only in phase I, 74mpw now.
|
|
|
b***i
发帖数: 10018 | 21 信心不足，先跑一个even split or negative split的全马再说吧
【在 m**k 的大作中提到】
: 直接PR Qualify NYCM好了 :)
|
w****1
发帖数: 4931 | 22 I don't think I'm supposed to have tired legs though.:) Last week I went
harder than AM plan called for. I turned
a GA w/ speed and a mid-long both into intervals. That surely have put me on
the edge a little bit. I think the
AM plan is tough enough, and it is not a good idea to try to outsmart it.
【在 b***i 的大作中提到】
: time to get used to tired legs:) sub 3 is definitely on target.
|
y******n
发帖数: 4527 | 23 Treadmills in our university gym are like what you described. However, I
only tried 11mph and do not know the maximum speed. But, there are fans on
each treadmill.
like
【在 w****1 的大作中提到】
: it's actually a pretty good treadmill. seems to be a standard kind these
: days, you know, goes up to 14mph,
: displays a track on the screen (or 5K cross country course but I don't like
: that option).
|
b***i
发帖数: 10018 | 24 wait until you are in phase 2 and 3:) but i think you will enjoy it,
obviously your years of running has given you great recovery ability.
on
【在 w****1 的大作中提到】
: I don't think I'm supposed to have tired legs though.:) Last week I went
: harder than AM plan called for. I turned
: a GA w/ speed and a mid-long both into intervals. That surely have put me on
: the edge a little bit. I think the
: AM plan is tough enough, and it is not a good idea to try to outsmart it.
|
y******n
发帖数: 4527 | 25 wah, that is really tough.
I had a 10 mile tempo, 11 m mid-long, and 18 m long last week and I can feel
the fatigue in my legs. Thank god to have a recovery week immediately after
that.
【在 b***i 的大作中提到】
: i am also doing 15mi, 13mi and MP run this week, except that i use the MP
: run in the 85mpw plan, which is 20mi w/ 14mi@MP.
|
b***i
发帖数: 10018 | 26 LA fitness i go to has treadmills up to 15mph, but no fan either...
【在 y******n 的大作中提到】
: Treadmills in our university gym are like what you described. However, I
: only tried 11mph and do not know the maximum speed. But, there are fans on
: each treadmill.
:
: like
|
w****1
发帖数: 4931 | 27 I know. If I survive this week, there will be a recovery week and then
jumping to 80+ mpw. looking forward to
it.:)
【在 b***i 的大作中提到】
: wait until you are in phase 2 and 3:) but i think you will enjoy it,
: obviously your years of running has given you great recovery ability.
:
: on
|
b***i
发帖数: 10018 | 28 to add more, it's a string of workouts like this in 10 days:
12mi w/ 7mi@LT
recovery
Long 24mi
recovery
9 mi w/ Vo2max 5x600m
MLR 15mi
recovery
MLR 13mi
recovery
20mi w/ 14mi@MP
feel
after
【在 y******n 的大作中提到】
: wah, that is really tough.
: I had a 10 mile tempo, 11 m mid-long, and 18 m long last week and I can feel
: the fatigue in my legs. Thank god to have a recovery week immediately after
: that.
|
y******n
发帖数: 4527 | 29 wo kao...
got try it some time, hopefully next year.
【在 b***i 的大作中提到】
: to add more, it's a string of workouts like this in 10 days:
: 12mi w/ 7mi@LT
: recovery
: Long 24mi
: recovery
: 9 mi w/ Vo2max 5x600m
: MLR 15mi
: recovery
: MLR 13mi
: recovery
|
w****1
发帖数: 4931 | 30 you need the mileage base for that. that's what baiji's 90+ mile weeks were
for.
【在 y******n 的大作中提到】
: wo kao...
: got try it some time, hopefully next year.
|
|
|
R*****s
发帖数: 41236 | |
