b***i
发帖数: 10018 | 1 How Fast is Slow Enough?
Learn to make your recovery runs help you recover more
By Roy Benson
As featured in the November 2009 issue of Running Times Magazine
Do you have the courage? I ask because being a real runner takes guts. Are
you assured enough about your inner runner?
Despite having a 12:48 5,000m PR, Kenyan Isaac Songok often runs at slower
than 8:00 per mile.
I ask because allowing yourself to look like the Jolly Jogger on your
recovery days isn't easy, and it takes a lot of disciplin |
w****1
发帖数: 4931 | 2 Now that I have pretty high weekly mileage, I don't feel guilty doing the
recovery runs real slow. I do them
averaging 8:50-9:10 pace now. Hell, sometimes I even take off my shoes while
doing the easy jogging (on the
treadmill). :)
what
【在 b***i 的大作中提到】
: How Fast is Slow Enough?
: Learn to make your recovery runs help you recover more
: By Roy Benson
: As featured in the November 2009 issue of Running Times Magazine
: Do you have the courage? I ask because being a real runner takes guts. Are
: you assured enough about your inner runner?
: Despite having a 12:48 5,000m PR, Kenyan Isaac Songok often runs at slower
: than 8:00 per mile.
: I ask because allowing yourself to look like the Jolly Jogger on your
: recovery days isn't easy, and it takes a lot of disciplin
|
b***i
发帖数: 10018 | 3 today the plan was 6mi recovery run. i ran from home to the gym, about 0.5mi
, then ran on treadmill, at 6.7mph. i measured my HR every mile. the first
two miles, my HR was 121, felt good. the fourth mile, it went up to 133, i
felt a little bit tired, so i cut it short and ran home.
while
【在 w****1 的大作中提到】
: Now that I have pretty high weekly mileage, I don't feel guilty doing the
: recovery runs real slow. I do them
: averaging 8:50-9:10 pace now. Hell, sometimes I even take off my shoes while
: doing the easy jogging (on the
: treadmill). :)
:
: what
|
O****e
发帖数: 3290 | 4 Hehe, that is the same philosophy in cycling: train hard rest harder! |
y******n
发帖数: 4527 | 5 This is a good take-home message.
【在 O****e 的大作中提到】
: Hehe, that is the same philosophy in cycling: train hard rest harder!
|
j******e
发帖数: 129 | 6 65-70 percent原则是怎么运用到计算里的？
假如是4:38的pace,除以0.65和0.7，easy run的pace应该在7:08和06:38，而不是文中
给出的6:15和5:55。
20:15 的5K，对应pace 6:29，除以0.65和0.7，easy run的pace应该在09:58
和09:15，而不是文中给出的08:35和08:10。
貌似文中给出的值除5K的pace,相当于75-80 percent.
求解惑。 |
f*******d
发帖数: 12693 | 7 没看这个文章。
其实人和人不太一样，有些人可以用比公式高的速度训练，有些人不行。
我觉得第一和训练量有关，量大的人可以慢慢适应更高的训练速度。还有跟肌肉类型有
关，慢肌多的也可以适应高速，慢肌恢复能力比快肌的强。
【在 j******e 的大作中提到】
: 65-70 percent原则是怎么运用到计算里的？
: 假如是4:38的pace,除以0.65和0.7，easy run的pace应该在7:08和06:38，而不是文中
: 给出的6:15和5:55。
: 20:15 的5K，对应pace 6:29，除以0.65和0.7，easy run的pace应该在09:58
: 和09:15，而不是文中给出的08:35和08:10。
: 貌似文中给出的值除5K的pace,相当于75-80 percent.
: 求解惑。
|
w****1
发帖数: 4931 | 8 Actually, it's quite the opposite -- runners with very high weekly mileage
spend more time running at a very easy pace. Well, they can afford to
because they will be doing a lot of hard workouts too. And the higher
mileage you run, the faster your race pace will be in comparison to your
training pace. Elite marathoners may somtimes find it hard running just a
10K at their marathon race pace in the midst of their training. But when
they peak for the race, they will be racing fast.
【在 f*******d 的大作中提到】
: 没看这个文章。
: 其实人和人不太一样，有些人可以用比公式高的速度训练，有些人不行。
: 我觉得第一和训练量有关，量大的人可以慢慢适应更高的训练速度。还有跟肌肉类型有
: 关，慢肌多的也可以适应高速，慢肌恢复能力比快肌的强。
|
b***i
发帖数: 10018 | 9 he said 65%-70% effort, more like 73%-77% vo2max or max HR to me.
not sure about the conversion
【在 j******e 的大作中提到】
: 65-70 percent原则是怎么运用到计算里的？
: 假如是4:38的pace,除以0.65和0.7，easy run的pace应该在7:08和06:38，而不是文中
: 给出的6:15和5:55。
: 20:15 的5K，对应pace 6:29，除以0.65和0.7，easy run的pace应该在09:58
: 和09:15，而不是文中给出的08:35和08:10。
: 貌似文中给出的值除5K的pace,相当于75-80 percent.
: 求解惑。
|
b***i
发帖数: 10018 | 10 here are some related discussions from letsrun:
http://www.letsrun.com/forum/flat_read.php?board=1&id=152890&thread=152890
【在 w****1 的大作中提到】
: Actually, it's quite the opposite -- runners with very high weekly mileage
: spend more time running at a very easy pace. Well, they can afford to
: because they will be doing a lot of hard workouts too. And the higher
: mileage you run, the faster your race pace will be in comparison to your
: training pace. Elite marathoners may somtimes find it hard running just a
: 10K at their marathon race pace in the midst of their training. But when
: they peak for the race, they will be racing fast.
|
f*******d
发帖数: 12693 | 11 我说得可能有些歧义。
我指的速度对比是短距离和训练速度的对比。短距离快的人如果和慢的以一个比赛pace
进行训练，基本上速度慢的可以训练速度跟自己的极速差距不大而坚持下来，快的人往
往要之间差距大一些才行，还是跟肌肉类型差别有关吧？
【在 w****1 的大作中提到】
: Actually, it's quite the opposite -- runners with very high weekly mileage
: spend more time running at a very easy pace. Well, they can afford to
: because they will be doing a lot of hard workouts too. And the higher
: mileage you run, the faster your race pace will be in comparison to your
: training pace. Elite marathoners may somtimes find it hard running just a
: 10K at their marathon race pace in the midst of their training. But when
: they peak for the race, they will be racing fast.
|
R*****s
发帖数: 41236 | |
