w****1
发帖数: 4931 | 1 had to cut my mid-long run short again today due to inflammation in my left AT -- the up to 85mpw plan is too tough for me right now, there is no point in trying to follow the plan if I had to cut out 10 miles of training each week. will go back to the training style I used this spring -- the plan is this (AM inspired, but focus on quality and not masochism):
Monday: recovery ~ 5 miles
Tuesday: interval ~ 10 miles (including warm up and cool down)
Wednesday: mid-long ~ 13-15 miles
Thursday: reco |
g*****r
发帖数: 4444 | 2 pat pat. wise decision. That is still a lot though. |
d****i
发帖数: 4354 | 3 The AM 70mpw plan might be too easy for you?
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to the training style I used this spring -- the plan
is this (AM inspired, but focus on quality and not masochism):
mileage for me.
【在 w****1 的大作中提到】
: had to cut my mid-long run short again today due to inflammation in my left AT -- the up to 85mpw plan is too tough for me right now, there is no point in trying to follow the plan if I had to cut out 10 miles of training each week. will go back to the training style I used this spring -- the plan is this (AM inspired, but focus on quality and not masochism):
: Monday: recovery ~ 5 miles
: Tuesday: interval ~ 10 miles (including warm up and cool down)
: Wednesday: mid-long ~ 13-15 miles
: Thursday: reco
|
w****1
发帖数: 4931 | 4 The up to 70mpw plan doesn't feel satisfying, and the 85mpw plan is a bit
too much. The thing is AM plan
actually builds up intensity very quickly. In the 85mpw plan soon the
recovery runs would be 8 miles long. I
don't feel like doing 8-mile "recovery runs". I feel that I have enough
mileage right now, just need to stay at
the same volume but increase the intensity of the workouts.
【在 d****i 的大作中提到】
: The AM 70mpw plan might be too easy for you?
:
: left AT -- the up to 85mpw plan is too tough for me right now, there is no
: point in trying to follow the plan if I had to cut out 10 miles of training
: each week. will go back to the training style I used this spring -- the plan
: is this (AM inspired, but focus on quality and not masochism):
: mileage for me.
|
d**c
发帖数: 588 | |
c*********n
发帖数: 2120 | 6 If you take the mid-long as quality work, it will be difficult to spread the
four in 7 days-:)
Take care!
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to the training style I used this spring -- the plan
is this (AM inspired, but focus on quality and not masochism):
mileage for me.
【在 w****1 的大作中提到】
: had to cut my mid-long run short again today due to inflammation in my left AT -- the up to 85mpw plan is too tough for me right now, there is no point in trying to follow the plan if I had to cut out 10 miles of training each week. will go back to the training style I used this spring -- the plan is this (AM inspired, but focus on quality and not masochism):
: Monday: recovery ~ 5 miles
: Tuesday: interval ~ 10 miles (including warm up and cool down)
: Wednesday: mid-long ~ 13-15 miles
: Thursday: reco
|
w****1
发帖数: 4931 | 7 that's okay -- back-to-back quality work is what I want.
the
training
plan
【在 c*********n 的大作中提到】
: If you take the mid-long as quality work, it will be difficult to spread the
: four in 7 days-:)
: Take care!
:
: left AT -- the up to 85mpw plan is too tough for me right now, there is no
: point in trying to follow the plan if I had to cut out 10 miles of training
: each week. will go back to the training style I used this spring -- the plan
: is this (AM inspired, but focus on quality and not masochism):
: mileage for me.
|
c*********n
发帖数: 2120 | 8 Good! Be tough and careful!
【在 w****1 的大作中提到】
: that's okay -- back-to-back quality work is what I want.
:
: the
: training
: plan
|
n****u
发帖数: 490 | 9 cmft。。。一周80miles的计划太彪悍了
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to t
mileage for me.
【在 w****1 的大作中提到】
: had to cut my mid-long run short again today due to inflammation in my left AT -- the up to 85mpw plan is too tough for me right now, there is no point in trying to follow the plan if I had to cut out 10 miles of training each week. will go back to the training style I used this spring -- the plan is this (AM inspired, but focus on quality and not masochism):
: Monday: recovery ~ 5 miles
: Tuesday: interval ~ 10 miles (including warm up and cool down)
: Wednesday: mid-long ~ 13-15 miles
: Thursday: reco
|
b***i
发帖数: 10018 | 10 I use a modified version of 70mpw plan. For the last month I only managed
65mpw in average... 86mpw plan is a big challenge to me.
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to t
mileage for me.
【在 w****1 的大作中提到】
: had to cut my mid-long run short again today due to inflammation in my left AT -- the up to 85mpw plan is too tough for me right now, there is no point in trying to follow the plan if I had to cut out 10 miles of training each week. will go back to the training style I used this spring -- the plan is this (AM inspired, but focus on quality and not masochism):
: Monday: recovery ~ 5 miles
: Tuesday: interval ~ 10 miles (including warm up and cool down)
: Wednesday: mid-long ~ 13-15 miles
: Thursday: reco
|
|
|
i*********5
发帖数: 19210 | 11 太牛了！
等我开始我的＂第一修正计划＂时，最多的一周也就大概40迈出头。
mileage for me.
【在 w****1 的大作中提到】
: that's okay -- back-to-back quality work is what I want.
:
: the
: training
: plan
|
f*******e
发帖数: 4531 | 12 I am wondering how you guys manage to find so much time on workouts. It is
luxury for me to spend more than an hour per day. |
w********6
发帖数: 12977 | 13 feel like the AM construct its higher mileage plan just for higher mileage's
sake in some respect? |
b***i
发帖数: 10018 | 14 thanks, we are living a luxury life. :)
is
【在 f*******e 的大作中提到】
: I am wondering how you guys manage to find so much time on workouts. It is
: luxury for me to spend more than an hour per day.
|
w********6
发帖数: 12977 | 15 or because higher mileage should be adopted by higher capable runner with
faster pace so that the total time involved should be almost the same? |
b***i
发帖数: 10018 | 16 yes, adding more doubles in easy or recovery pace, that's pretty much all
you need to go high mileage.
's
【在 w********6 的大作中提到】
: feel like the AM construct its higher mileage plan just for higher mileage's
: sake in some respect?
|
b***i
发帖数: 10018 | 17 My average running time was less than 9 hours per week in the past weeks,
that's very manageable for me. (as opposed to 12-14 hours per week in my
base training)
【在 w********6 的大作中提到】
: or because higher mileage should be adopted by higher capable runner with
: faster pace so that the total time involved should be almost the same?
|
d*********6
发帖数: 6115 | 18 可能mid-long和long的强度降低一些就不那么容易受伤了。
你也是不存在速度问题的;D
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to the training style I used this spring -- the plan
is this (AM inspired, but focus on quality and not masochism):
mileage for me.
【在 w****1 的大作中提到】
: had to cut my mid-long run short again today due to inflammation in my left AT -- the up to 85mpw plan is too tough for me right now, there is no point in trying to follow the plan if I had to cut out 10 miles of training each week. will go back to the training style I used this spring -- the plan is this (AM inspired, but focus on quality and not masochism):
: Monday: recovery ~ 5 miles
: Tuesday: interval ~ 10 miles (including warm up and cool down)
: Wednesday: mid-long ~ 13-15 miles
: Thursday: reco
|
b***i
发帖数: 10018 | 19 恩，我觉得whx的AT很可能是在central park爽得无与伦比的pace run引起的。
training
plan
【在 d*********6 的大作中提到】
: 可能mid-long和long的强度降低一些就不那么容易受伤了。
: 你也是不存在速度问题的;D
:
: left AT -- the up to 85mpw plan is too tough for me right now, there is no
: point in trying to follow the plan if I had to cut out 10 miles of training
: each week. will go back to the training style I used this spring -- the plan
: is this (AM inspired, but focus on quality and not masochism):
: mileage for me.
|
d*********6
发帖数: 6115 | 20 他最了解自己的身体，复原也快，应该没多久就恢复了。
已经快3年没有去纽约了。。。
【在 b***i 的大作中提到】
: 恩，我觉得whx的AT很可能是在central park爽得无与伦比的pace run引起的。
:
: training
: plan
|
|
|
b***i
发帖数: 10018 | 21 看了他的log，他周日跑完pace run，周二的recovery run里AT就开始疼了。
【在 d*********6 的大作中提到】
: 他最了解自己的身体，复原也快，应该没多久就恢复了。
: 已经快3年没有去纽约了。。。
|
d*********6
发帖数: 6115 | 22 我这周就没有MP过，周末出发前要跑一次。
你们CIM都目标SUB3，又没人和我一起玩了T_T
【在 b***i 的大作中提到】
: 看了他的log，他周日跑完pace run，周二的recovery run里AT就开始疼了。
|
b***i
发帖数: 10018 | 23 MP不要跑太长了...
你CIM什么目标？2:55?
【在 d*********6 的大作中提到】
: 我这周就没有MP过，周末出发前要跑一次。
: 你们CIM都目标SUB3，又没人和我一起玩了T_T
|
d*********6
发帖数: 6115 | 24 哭了，
我pr就好。
没有系统训练的人也没啥资格谈固定的目标了。嘿嘿
【在 b***i 的大作中提到】
: MP不要跑太长了...
: 你CIM什么目标？2:55?
|
w****1
发帖数: 4931 | 25 Yes, but that was my RIGHT AT, which recovered essentially fully in three
days. Now my problem is my LEFT
AT, which only started to hurt this Wednesday, towards the end of the 15-
miler. The good thing is that now I
no longer feel it when I walk, although when I press with my fingers it
still hurts.
【在 b***i 的大作中提到】
: 看了他的log，他周日跑完pace run，周二的recovery run里AT就开始疼了。
|
w****1
发帖数: 4931 | 26 No, man, my long is barely fast enough for my goal which is 3:00. I'm doing
my quality workouts just on the
right pace I think. I still need some more intervals and tempos.
training
plan
【在 d*********6 的大作中提到】
: 可能mid-long和long的强度降低一些就不那么容易受伤了。
: 你也是不存在速度问题的;D
:
: left AT -- the up to 85mpw plan is too tough for me right now, there is no
: point in trying to follow the plan if I had to cut out 10 miles of training
: each week. will go back to the training style I used this spring -- the plan
: is this (AM inspired, but focus on quality and not masochism):
: mileage for me.
|
w****1
发帖数: 4931 | 27 I get up around 5am these days, and started my run in the dark.
is
【在 f*******e 的大作中提到】
: I am wondering how you guys manage to find so much time on workouts. It is
: luxury for me to spend more than an hour per day.
|
f*******g
发帖数: 3304 | 28 bro, 85 mpw is hardly manageable, suggest 55-70
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to the training style I used this spring -- the plan
is this (AM inspired, but focus on quality and not masochism):
mileage for me.
【在 w****1 的大作中提到】
: had to cut my mid-long run short again today due to inflammation in my left AT -- the up to 85mpw plan is too tough for me right now, there is no point in trying to follow the plan if I had to cut out 10 miles of training each week. will go back to the training style I used this spring -- the plan is this (AM inspired, but focus on quality and not masochism):
: Monday: recovery ~ 5 miles
: Tuesday: interval ~ 10 miles (including warm up and cool down)
: Wednesday: mid-long ~ 13-15 miles
: Thursday: reco
|
d****i
发帖数: 4354 | 29 Another option I would suggest is the marathon plan in Daniels' Running
Formula. You set the peak week mileage, then figure out the mileage for
each week, plan the quality trainings etc.
【在 w****1 的大作中提到】
: The up to 70mpw plan doesn't feel satisfying, and the 85mpw plan is a bit
: too much. The thing is AM plan
: actually builds up intensity very quickly. In the 85mpw plan soon the
: recovery runs would be 8 miles long. I
: don't feel like doing 8-mile "recovery runs". I feel that I have enough
: mileage right now, just need to stay at
: the same volume but increase the intensity of the workouts.
|
b***i
发帖数: 10018 | 30 i will try Daniels' marathon plan and 5k-15k plan next year.
his marathon plan has a lot of short tempo intervals, i guess it will be fun.
【在 d****i 的大作中提到】
: Another option I would suggest is the marathon plan in Daniels' Running
: Formula. You set the peak week mileage, then figure out the mileage for
: each week, plan the quality trainings etc.
|
|
|
b***i
发帖数: 10018 | 31 according to my base training, i could've use the 70-85 plan too.
but then i read this "law" from Lore of Running:
6. at first, try to achieve as much as possible on a minimum of training
So I said to myself, OK, since I got big improvement from 70mpw, I should
probably stick to 70mpw until I can't improve significantly any more.
training
plan
【在 f*******g 的大作中提到】
: bro, 85 mpw is hardly manageable, suggest 55-70
:
: left AT -- the up to 85mpw plan is too tough for me right now, there is no
: point in trying to follow the plan if I had to cut out 10 miles of training
: each week. will go back to the training style I used this spring -- the plan
: is this (AM inspired, but focus on quality and not masochism):
: mileage for me.
|
i*********5
发帖数: 19210 | 32 敬仰
【在 w****1 的大作中提到】
: I get up around 5am these days, and started my run in the dark.
:
: is
|
w****1
发帖数: 4931 | 33 I've already done 4 weeks at 70+ mpw, so 70 is something I can handle with
good quality runs. 80 is a bit too
much. I like to either strictly follow a plan or not follow anything at all.
when I stick to a plan, I don't like to
quit say at mile 14 of a 15-mile run even if I feel like crap. So I'll just
use my self-made plan from now.
【在 f*******g 的大作中提到】
: bro, 85 mpw is hardly manageable, suggest 55-70
:
: left AT -- the up to 85mpw plan is too tough for me right now, there is no
: point in trying to follow the plan if I had to cut out 10 miles of training
: each week. will go back to the training style I used this spring -- the plan
: is this (AM inspired, but focus on quality and not masochism):
: mileage for me.
|
b***i
发帖数: 10018 | 34 I seriously think that, based on your 5k PR, you already have enough speed
or VO2max for sub3 marathon. What you need to focus on is specific endurance
, which means MP runs, long runs and MLRs.
Intervals and tempos are needed, but no more than what the AM plan calls for
. They can hurt you more than slower pace runs.
One option is to continue your AM plan, but skip the doubles if you don't
like them. Recovery runs can be cut short at 4-6 miles too. This way, 10mpw
off the plan isn't a big deal.
【在 w****1 的大作中提到】
: No, man, my long is barely fast enough for my goal which is 3:00. I'm doing
: my quality workouts just on the
: right pace I think. I still need some more intervals and tempos.
:
: training
: plan
|
w****1
发帖数: 4931 | 35 dude, that PR was many months ago, and a lot of things happened since then -
- for example, I spent some
time running only very easy paces and so I don't think I can still run a 5K
that fast right this moment. I'll be
happy if I can run a 5K at my PR pace AND do 20-mile MP runs at the same
time, which is something I'm
trying to do right now.
endurance
for
10mpw
【在 b***i 的大作中提到】
: I seriously think that, based on your 5k PR, you already have enough speed
: or VO2max for sub3 marathon. What you need to focus on is specific endurance
: , which means MP runs, long runs and MLRs.
: Intervals and tempos are needed, but no more than what the AM plan calls for
: . They can hurt you more than slower pace runs.
: One option is to continue your AM plan, but skip the doubles if you don't
: like them. Recovery runs can be cut short at 4-6 miles too. This way, 10mpw
: off the plan isn't a big deal.
|
d****i
发帖数: 4354 | 36 Agree on 6, and you guys are still relatively young. You can stay at a
mileage until plateaued.
【在 b***i 的大作中提到】
: according to my base training, i could've use the 70-85 plan too.
: but then i read this "law" from Lore of Running:
: 6. at first, try to achieve as much as possible on a minimum of training
: So I said to myself, OK, since I got big improvement from 70mpw, I should
: probably stick to 70mpw until I can't improve significantly any more.
:
: training
: plan
|
b***i
发帖数: 10018 | 37 wait, "don't set your daily training schedule in stone"...
everyone has bad patches and feels like crap from time to time, especially
in a high mileage marathon training, but maybe couple weeks later you will
suddenly have a good run comes out of nowhere. :)
all.
just
【在 w****1 的大作中提到】
: I've already done 4 weeks at 70+ mpw, so 70 is something I can handle with
: good quality runs. 80 is a bit too
: much. I like to either strictly follow a plan or not follow anything at all.
: when I stick to a plan, I don't like to
: quit say at mile 14 of a 15-mile run even if I feel like crap. So I'll just
: use my self-made plan from now.
|
w****1
发帖数: 4931 | 38 right, if I just feel like having no energy, that is okay, doesn't bother me
. but when I injure my right and then my
left AT in two consecutive weeks, something isn't right. I do feel that AM
plan asks me to pile up mileage
that does not benefit me at this moment.
【在 b***i 的大作中提到】
: wait, "don't set your daily training schedule in stone"...
: everyone has bad patches and feels like crap from time to time, especially
: in a high mileage marathon training, but maybe couple weeks later you will
: suddenly have a good run comes out of nowhere. :)
:
: all.
: just
|
b***i
发帖数: 10018 | 39
-
5K
that's too hard. with limited training, you have to sacrifice one of them
temporarily... i am sure you can PR at 5k again after CIM if you want to.
【在 w****1 的大作中提到】
: dude, that PR was many months ago, and a lot of things happened since then -
: - for example, I spent some
: time running only very easy paces and so I don't think I can still run a 5K
: that fast right this moment. I'll be
: happy if I can run a 5K at my PR pace AND do 20-mile MP runs at the same
: time, which is something I'm
: trying to do right now.
:
: endurance
: for
|
b***i
发帖数: 10018 | 40 that's true. those running injuries are annoying. and you can never pinpoint
where they came from...
will you consider some aerobic base training next year?
me
【在 w****1 的大作中提到】
: right, if I just feel like having no energy, that is okay, doesn't bother me
: . but when I injure my right and then my
: left AT in two consecutive weeks, something isn't right. I do feel that AM
: plan asks me to pile up mileage
: that does not benefit me at this moment.
|
|
|
w****1
发帖数: 4931 | 41 next year my focus will be Leadville 100, so, yes, definitely.:) I'm also
looking forward to run with a surgical
mask and a tire tied to my waist.:)
pinpoint
【在 b***i 的大作中提到】
: that's true. those running injuries are annoying. and you can never pinpoint
: where they came from...
: will you consider some aerobic base training next year?
:
: me
|
i*********5
发帖数: 19210 | 42 看不懂了。能麻烦解释一下吗？ ---- MP runs, MLRs, doubles
endurance
for
10mpw
【在 b***i 的大作中提到】
: I seriously think that, based on your 5k PR, you already have enough speed
: or VO2max for sub3 marathon. What you need to focus on is specific endurance
: , which means MP runs, long runs and MLRs.
: Intervals and tempos are needed, but no more than what the AM plan calls for
: . They can hurt you more than slower pace runs.
: One option is to continue your AM plan, but skip the doubles if you don't
: like them. Recovery runs can be cut short at 4-6 miles too. This way, 10mpw
: off the plan isn't a big deal.
|
f*******g
发帖数: 3304 | 43 you're a runner w/ dicipline, which i saw in several of our bbs runners
all.
just
【在 w****1 的大作中提到】
: I've already done 4 weeks at 70+ mpw, so 70 is something I can handle with
: good quality runs. 80 is a bit too
: much. I like to either strictly follow a plan or not follow anything at all.
: when I stick to a plan, I don't like to
: quit say at mile 14 of a 15-mile run even if I feel like crap. So I'll just
: use my self-made plan from now.
|
b***i
发帖数: 10018 | 44 MP = marathon pace
MLR = medium long run
double = more than one run in a day.
花花可能有不同解释。。。
【在 i*********5 的大作中提到】
: 看不懂了。能麻烦解释一下吗？ ---- MP runs, MLRs, doubles
:
: endurance
: for
: 10mpw
|
b*******e
发帖数: 1150 | 45 MP runs: marathon pace runs
MLR: medium long runs, in AM book, it refers to any runs between 11 and 15,
16 miles?
doubles: two runs in one day, one in AM, one in PM.
【在 i*********5 的大作中提到】
: 看不懂了。能麻烦解释一下吗？ ---- MP runs, MLRs, doubles
:
: endurance
: for
: 10mpw
|
b*******e
发帖数: 1150 | 46 you are faster than me even in replying posts. hehe.
【在 b***i 的大作中提到】
: MP = marathon pace
: MLR = medium long run
: double = more than one run in a day.
: 花花可能有不同解释。。。
|
o*******r
发帖数: 4921 | 47 Don't think it's a good idea to run 10~13miles tempo while you are
increasing the weekly mileage.
left AT -- the up to 85mpw plan is too tough for me right now, there is no
point in trying to follow the plan if I had to cut out 10 miles of training
each week. will go back to the training style I used this spring -- the plan
is this (AM inspired, but focus on quality and not masochism):
mileage for me.
【在 w****1 的大作中提到】
: had to cut my mid-long run short again today due to inflammation in my left AT -- the up to 85mpw plan is too tough for me right now, there is no point in trying to follow the plan if I had to cut out 10 miles of training each week. will go back to the training style I used this spring -- the plan is this (AM inspired, but focus on quality and not masochism):
: Monday: recovery ~ 5 miles
: Tuesday: interval ~ 10 miles (including warm up and cool down)
: Wednesday: mid-long ~ 13-15 miles
: Thursday: reco
|
i*********5
发帖数: 19210 | 48 谢谢！
【在 b***i 的大作中提到】
: MP = marathon pace
: MLR = medium long run
: double = more than one run in a day.
: 花花可能有不同解释。。。
|
w****1
发帖数: 4931 | 49 I'm not increasing my mileage any more. I've already done two consecutive 74
mile weeks with good quality
runs. this week despite the injury I'm still expecting to reach 70 miles (would be going to 80 had I not been
injured).
【在 o*******r 的大作中提到】
: Don't think it's a good idea to run 10~13miles tempo while you are
: increasing the weekly mileage.
:
: left AT -- the up to 85mpw plan is too tough for me right now, there is no
: point in trying to follow the plan if I had to cut out 10 miles of training
: each week. will go back to the training style I used this spring -- the plan
: is this (AM inspired, but focus on quality and not masochism):
: mileage for me.
|
i*********5
发帖数: 19210 | 50 Thanks! Yours is even more detailed!
,
【在 b*******e 的大作中提到】
: MP runs: marathon pace runs
: MLR: medium long runs, in AM book, it refers to any runs between 11 and 15,
: 16 miles?
: doubles: two runs in one day, one in AM, one in PM.
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