T******y 发帖数: 798 | 1 大家最初开始提高mileage的时候都是怎么做的?比较每周6次(或者更多次)相对比较
短的,或者3-4
次比较长的,哪种好些啊?主要考虑训练对fitness level提高的效果和防止受伤
最近想提高mileage,尝试follow AM,有点觉得辛苦,考虑是不是把每次8-10mile的
general
aerobic分开来放到两天来跑,还是坚持原计划的跑一天休息一天。有经验的说说,哪
种方法好些? |
m**k 发帖数: 18660 | 2 incease longrun first?
【在 T******y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 大家最初开始提高mileage的时候都是怎么做的?比较每周6次(或者更多次)相对比较 : 短的,或者3-4 : 次比较长的,哪种好些啊?主要考虑训练对fitness level提高的效果和防止受伤 : 最近想提高mileage,尝试follow AM,有点觉得辛苦,考虑是不是把每次8-10mile的 : general : aerobic分开来放到两天来跑,还是坚持原计划的跑一天休息一天。有经验的说说,哪 : 种方法好些?
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N**G 发帖数: 392 | 3
我觉得general aerobic不要分到两天来跑,因为本来就比较慢。
我觉得可以提高周日的长跑,比如从12miles提高到18miles
【在 T******y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 大家最初开始提高mileage的时候都是怎么做的?比较每周6次(或者更多次)相对比较 : 短的,或者3-4 : 次比较长的,哪种好些啊?主要考虑训练对fitness level提高的效果和防止受伤 : 最近想提高mileage,尝试follow AM,有点觉得辛苦,考虑是不是把每次8-10mile的 : general : aerobic分开来放到两天来跑,还是坚持原计划的跑一天休息一天。有经验的说说,哪 : 种方法好些?
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yo 发帖数: 2534 | 4 我也是想加又加不动(在30mpw左右晃悠),目前感想是还是每周四次比较长的更容易坚
持,有了两三天休息日效果好多了,觉得那种周六周日都跑的计划心理上没法接受,现
在周六长跑后,周日不是这儿疼就是那儿疼,tempo之后更差,只有平时慢跑似乎多加
一些也没问题,希望再跑两个月能恢复得更快。 |
w****1 发帖数: 4931 | 5 If it doesn't feel natural, don't increase the mileage. When you are ready
for higher mileage, your body will be asking for it.
【在 T******y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 大家最初开始提高mileage的时候都是怎么做的?比较每周6次(或者更多次)相对比较 : 短的,或者3-4 : 次比较长的,哪种好些啊?主要考虑训练对fitness level提高的效果和防止受伤 : 最近想提高mileage,尝试follow AM,有点觉得辛苦,考虑是不是把每次8-10mile的 : general : aerobic分开来放到两天来跑,还是坚持原计划的跑一天休息一天。有经验的说说,哪 : 种方法好些?
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T******y 发帖数: 798 | 6 我在尝试加到40.AM的计划(开头几周)是每周两次8-10,一个周末longrun,一个
recovery。
感觉是8-10的还行,longrun过后就是累,老想睡觉,可周末还不得不带孩子到处去玩,
有点吃不消,也是希望再过几周适应适应会好些
【在 yo 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我也是想加又加不动(在30mpw左右晃悠),目前感想是还是每周四次比较长的更容易坚 : 持,有了两三天休息日效果好多了,觉得那种周六周日都跑的计划心理上没法接受,现 : 在周六长跑后,周日不是这儿疼就是那儿疼,tempo之后更差,只有平时慢跑似乎多加 : 一些也没问题,希望再跑两个月能恢复得更快。
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c*******r 发帖数: 13580 | 7 long run完了得吃。我一般跑完没啥胃口,但是第二天胃口好。
玩,
【在 T******y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我在尝试加到40.AM的计划(开头几周)是每周两次8-10,一个周末longrun,一个 : recovery。 : 感觉是8-10的还行,longrun过后就是累,老想睡觉,可周末还不得不带孩子到处去玩, : 有点吃不消,也是希望再过几周适应适应会好些
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w****1 发帖数: 4931 | 8 adding an extra day would be easier. it is normal to feel sleepy after a
long run. there is simply nothing better than a nap following a long run.:)
玩,
【在 T******y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我在尝试加到40.AM的计划(开头几周)是每周两次8-10,一个周末longrun,一个 : recovery。 : 感觉是8-10的还行,longrun过后就是累,老想睡觉,可周末还不得不带孩子到处去玩, : 有点吃不消,也是希望再过几周适应适应会好些
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T******y 发帖数: 798 | 9 Thanks for sharing! Will try to follow the feeling of the body and
adjust the plan.
ready
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : If it doesn't feel natural, don't increase the mileage. When you are ready : for higher mileage, your body will be asking for it.
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T******y 发帖数: 798 | 10 I see. Got to plan for the nap after longrun next time:)
run.:)
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : adding an extra day would be easier. it is normal to feel sleepy after a : long run. there is simply nothing better than a nap following a long run.:) : : 玩,
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j***y 发帖数: 5098 | 11 我也认为提高longrun的milage是正解
【在 T******y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 大家最初开始提高mileage的时候都是怎么做的?比较每周6次(或者更多次)相对比较 : 短的,或者3-4 : 次比较长的,哪种好些啊?主要考虑训练对fitness level提高的效果和防止受伤 : 最近想提高mileage,尝试follow AM,有点觉得辛苦,考虑是不是把每次8-10mile的 : general : aerobic分开来放到两天来跑,还是坚持原计划的跑一天休息一天。有经验的说说,哪 : 种方法好些?
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e*e 发帖数: 6808 | 12 周六安排午觉。周日到处玩。
【在 T******y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我在尝试加到40.AM的计划(开头几周)是每周两次8-10,一个周末longrun,一个 : recovery。 : 感觉是8-10的还行,longrun过后就是累,老想睡觉,可周末还不得不带孩子到处去玩, : 有点吃不消,也是希望再过几周适应适应会好些
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d****i 发帖数: 4354 | 13 跑到接近极限能力的迈数是比较累
【在 yo 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我也是想加又加不动(在30mpw左右晃悠),目前感想是还是每周四次比较长的更容易坚 : 持,有了两三天休息日效果好多了,觉得那种周六周日都跑的计划心理上没法接受,现 : 在周六长跑后,周日不是这儿疼就是那儿疼,tempo之后更差,只有平时慢跑似乎多加 : 一些也没问题,希望再跑两个月能恢复得更快。
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m**k 发帖数: 18660 | 14 但是有时候极限可以突破的阿。hehe.
说回来。我一直都是跑5天 而不是6or7天。
总觉得这样心理比较轻松,
也有周期。
三天打鱼,就是weekday 跑三天。
两天晒网,就是周末两天都跑。一天跑长。
周一周五不跑。
【在 d****i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 跑到接近极限能力的迈数是比较累
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T******y 发帖数: 798 | 15 哈哈,三天打鱼,两天晒网,太逗了:)
我觉得是,这个极限就像是lactate threshold, 如果做类似tempo那样在极限以内接近
极限的
范围跑,极限值就会慢慢提高了
【在 m**k 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 但是有时候极限可以突破的阿。hehe. : 说回来。我一直都是跑5天 而不是6or7天。 : 总觉得这样心理比较轻松, : 也有周期。 : 三天打鱼,就是weekday 跑三天。 : 两天晒网,就是周末两天都跑。一天跑长。 : 周一周五不跑。
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m**k 发帖数: 18660 | 16 sort of.但是有时候人不喜欢出comfortable zone. hoho
【在 T******y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 哈哈,三天打鱼,两天晒网,太逗了:) : 我觉得是,这个极限就像是lactate threshold, 如果做类似tempo那样在极限以内接近 : 极限的 : 范围跑,极限值就会慢慢提高了
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w****1 发帖数: 4931 | 17 One interesting thing I noticed from looking at Bill Rodgers' training log
is that, his weekly mileage isn't very
consistent. Sometimes he'd run as much as 180 miles in a week, sometimes
only 100-110. I think it is
important to peak at a sufficiently high mileage, but if your body doesn't
handle it well then take it easy and
recovery. There is no need to try too hard to maintain a certain mileage,
especially when you feel perpetual
fatigue and that it undermines your performance.
【在 T******y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 哈哈,三天打鱼,两天晒网,太逗了:) : 我觉得是,这个极限就像是lactate threshold, 如果做类似tempo那样在极限以内接近 : 极限的 : 范围跑,极限值就会慢慢提高了
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T******y 发帖数: 798 | 18 So you are suggesting that probably it is better to stay within a
comfortable zone, and occasionally try the higher mileage to test
if your body is ready for that or not, right?
log
doesn't
mileage,
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : One interesting thing I noticed from looking at Bill Rodgers' training log : is that, his weekly mileage isn't very : consistent. Sometimes he'd run as much as 180 miles in a week, sometimes : only 100-110. I think it is : important to peak at a sufficiently high mileage, but if your body doesn't : handle it well then take it easy and : recovery. There is no need to try too hard to maintain a certain mileage, : especially when you feel perpetual : fatigue and that it undermines your performance.
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w****1 发帖数: 4931 | 19 No I'm not suggesting that. The speed is a major factor. A good way to build
up mileage is to slow down first,
and then naturally, your body will recover faster and ask for more. I
sometimes do doubles when I'm
recovering from a race and need to build up mileage quickly. Let your body
get used to the mileage first, and
then get the intensity back.
【在 T******y 的大作中提到】![](/moin_static193/solenoid/img/up.png) : So you are suggesting that probably it is better to stay within a : comfortable zone, and occasionally try the higher mileage to test : if your body is ready for that or not, right? : : log : doesn't : mileage,
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T******y 发帖数: 798 | 20 Got it. Thanks!
build
body
【在 w****1 的大作中提到】![](/moin_static193/solenoid/img/up.png) : No I'm not suggesting that. The speed is a major factor. A good way to build : up mileage is to slow down first, : and then naturally, your body will recover faster and ask for more. I : sometimes do doubles when I'm : recovering from a race and need to build up mileage quickly. Let your body : get used to the mileage first, and : then get the intensity back.
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l*******o 发帖数: 669 | 21 Keep your current mileage, and slow down, you will find you can run more.
Then gradually increase the mileage while keep the pace (or effort, since
after a while your pace will creep up.)
It really surprised me how much mileage increase I did over the last three
months by running slow -- from 20 to 70. And injury free, even if I threw in
a few tempo and hill repeats lately. |