w****1
发帖数: 4931 | 1 after about 5 easy miles, I went to the track for 4 x 1 mile repeats with
800m jogging recovery. Was gonna run the first mile at tempo pace but went a
bit too fast. After the third mile, my legs felt shot and done. In the
fourth mile I made an effort to lengthen my strides by slightly raising the
knees, and it resulted in the fastest mile of the day. 6:03, 5:53, 5:56, 5:
52. That would give me a 5K time of 18:25 or so, pretty far from decent 5K
racing shape. Hope to get some speed back in my legs in the next couple
weeks. 13 miles in total for today's workout. |
d****i
发帖数: 4354 | 2 一如既往的快！今天我去高中跑3x5min interval,作为周末比赛的sharpening session
。赶上高中生也在训练，结果估计比正常情况要跑快了一点点。
a
the
【在 w****1 的大作中提到】
: after about 5 easy miles, I went to the track for 4 x 1 mile repeats with
: 800m jogging recovery. Was gonna run the first mile at tempo pace but went a
: bit too fast. After the third mile, my legs felt shot and done. In the
: fourth mile I made an effort to lengthen my strides by slightly raising the
: knees, and it resulted in the fastest mile of the day. 6:03, 5:53, 5:56, 5:
: 52. That would give me a 5K time of 18:25 or so, pretty far from decent 5K
: racing shape. Hope to get some speed back in my legs in the next couple
: weeks. 13 miles in total for today's workout.
|
y******n
发帖数: 4527 | 3 In a real race, you can easily go faster than this pace.
I find it hard for me to keep my 5K pace in intervals. Even shorter
intervals, like 600 m or 1000 m.
a
the
【在 w****1 的大作中提到】
: after about 5 easy miles, I went to the track for 4 x 1 mile repeats with
: 800m jogging recovery. Was gonna run the first mile at tempo pace but went a
: bit too fast. After the third mile, my legs felt shot and done. In the
: fourth mile I made an effort to lengthen my strides by slightly raising the
: knees, and it resulted in the fastest mile of the day. 6:03, 5:53, 5:56, 5:
: 52. That would give me a 5K time of 18:25 or so, pretty far from decent 5K
: racing shape. Hope to get some speed back in my legs in the next couple
: weeks. 13 miles in total for today's workout.
|
p***r
发帖数: 4859 | 4 I can do 5k pace on treadmill for 1x4, but never on track for that pace.
【在 y******n 的大作中提到】
: In a real race, you can easily go faster than this pace.
: I find it hard for me to keep my 5K pace in intervals. Even shorter
: intervals, like 600 m or 1000 m.
:
: a
: the
|
b***i
发帖数: 10018 | 5 never ran a 5k race... no idea about my 5k pace...
【在 y******n 的大作中提到】
: In a real race, you can easily go faster than this pace.
: I find it hard for me to keep my 5K pace in intervals. Even shorter
: intervals, like 600 m or 1000 m.
:
: a
: the
|
R*****s
发帖数: 41236 | 6 nice! mile repeats are pretty hard...
a
the
【在 w****1 的大作中提到】
: after about 5 easy miles, I went to the track for 4 x 1 mile repeats with
: 800m jogging recovery. Was gonna run the first mile at tempo pace but went a
: bit too fast. After the third mile, my legs felt shot and done. In the
: fourth mile I made an effort to lengthen my strides by slightly raising the
: knees, and it resulted in the fastest mile of the day. 6:03, 5:53, 5:56, 5:
: 52. That would give me a 5K time of 18:25 or so, pretty far from decent 5K
: racing shape. Hope to get some speed back in my legs in the next couple
: weeks. 13 miles in total for today's workout.
|
y******n
发帖数: 4527 | 7 running on track is easy and enjoyable.
【在 p***r 的大作中提到】
: I can do 5k pace on treadmill for 1x4, but never on track for that pace.
|
c*******r
发帖数: 13580 | 8 转弯有点讨厌。跑5k可以，再多了有点受不了
【在 y******n 的大作中提到】
: running on track is easy and enjoyable.
|
y******n
发帖数: 4527 | 9 use mine and I do not care. And you are welcome.:)
or you want to shave off a few seconds.
【在 b***i 的大作中提到】
: never ran a 5k race... no idea about my 5k pace...
|
b***i
发帖数: 10018 | 10 我现在很屎，两个月内不准备碰interval了
【在 y******n 的大作中提到】
: use mine and I do not care. And you are welcome.:)
: or you want to shave off a few seconds.
|
|
|
y******n
发帖数: 4527 | 11 trace一般用来做recovery或者interval，不需要连续跑很久。
【在 c*******r 的大作中提到】
: 转弯有点讨厌。跑5k可以，再多了有点受不了
|
y******n
发帖数: 4527 | 12 you do not really need it, I think, unless it can help you in term of fast
turnover of legs. now you have no pressure and have plenty of time for next
Boston.
Maybe you wanna try harder tempo? 8 miles @ 6:20?
【在 b***i 的大作中提到】
: 我现在很屎，两个月内不准备碰interval了
|
b***i
发帖数: 10018 | 13 8mi@6:20 workout will be too hard for me... i will try cruise intervals next
year, like:
6 x [1mi@6:20 + 1 minute rest]
3 x [2mi@6:20 + 2 minute rest]
2 x [3mi@6:20 + 3 minute rest]
next
【在 y******n 的大作中提到】
: you do not really need it, I think, unless it can help you in term of fast
: turnover of legs. now you have no pressure and have plenty of time for next
: Boston.
: Maybe you wanna try harder tempo? 8 miles @ 6:20?
|
y******n
发帖数: 4527 | 14 come on, don't you think about qualifying for NYCM?
It will be hard by running a 2:50 FM, but doable by HM.
next
【在 b***i 的大作中提到】
: 8mi@6:20 workout will be too hard for me... i will try cruise intervals next
: year, like:
: 6 x [1mi@6:20 + 1 minute rest]
: 3 x [2mi@6:20 + 2 minute rest]
: 2 x [3mi@6:20 + 3 minute rest]
:
: next
|
b***i
发帖数: 10018 | 15 isn't it 2:55?
【在 y******n 的大作中提到】
: come on, don't you think about qualifying for NYCM?
: It will be hard by running a 2:50 FM, but doable by HM.
:
: next
|
y******n
发帖数: 4527 | 16 maybe I am wrong.
but 2:55 FM vs 1:23 HM? no idea which one is harder
yrreko almost made 1:23 HM last year and let's see how he runs the FM this
year.
【在 b***i 的大作中提到】
: isn't it 2:55?
|
b***i
发帖数: 10018 | 17 to qualify for NYCM 2011, you need to either run 1:23 HM before 1/31 or 2:55
FM at 4/18 Boston Marathon, which means you'll have 12 more weeks to
prepare for the FM.
【在 y******n 的大作中提到】
: maybe I am wrong.
: but 2:55 FM vs 1:23 HM? no idea which one is harder
: yrreko almost made 1:23 HM last year and let's see how he runs the FM this
: year.
|
R*****s
发帖数: 41236 | 18 准备看 东邪西毒， 明年波屯， 继续练剑， 冲击扭腰。。
55
【在 b***i 的大作中提到】
: to qualify for NYCM 2011, you need to either run 1:23 HM before 1/31 or 2:55
: FM at 4/18 Boston Marathon, which means you'll have 12 more weeks to
: prepare for the FM.
|
