L***0
发帖数: 1283 | 1 周五看了医生，诊断是脚面一根筋上的tendonitis，因为resisting拉伸的时候用手按
下去有cracking的震动。医生说tendonitis还很严重，有点惊奇我当时说已经没有什么
疼痛感了，也就是说一周前还严重得多。Anyway, 恢复一点训练了。这周二tempo, 周
三9 mile easy to tempo, 周五跑步机上7 miles w/ 4 x 1 mile @ 6:00, 今天9
miles with 5 miles tempo @ 6:35 (fresh pond race)，明天正常long run. 希望在
下面的4周提高lactose threshold. | i*********5
发帖数: 19210 | | L***0
发帖数: 1283 | 3 已经悠着两周了，暂时不去track，因为track上对左脚压力大影响恢复。tempo跟track
workout相比强度低多了。
【在 i*********5 的大作中提到】
: 好！稍微悠着点，别整严重了。
| R*****s
发帖数: 41236 | 4 靠，这叫恢复训练。。。。一般的计划一周就一个hard run,
一个long run...小心over train...
留得兽足在， 不怕没步跑。。。
【在 L***0 的大作中提到】
: 周五看了医生，诊断是脚面一根筋上的tendonitis，因为resisting拉伸的时候用手按
: 下去有cracking的震动。医生说tendonitis还很严重，有点惊奇我当时说已经没有什么
: 疼痛感了，也就是说一周前还严重得多。Anyway, 恢复一点训练了。这周二tempo, 周
: 三9 mile easy to tempo, 周五跑步机上7 miles w/ 4 x 1 mile @ 6:00, 今天9
: miles with 5 miles tempo @ 6:35 (fresh pond race)，明天正常long run. 希望在
: 下面的4周提高lactose threshold.
| L***0
发帖数: 1283 | 5 强度都是相对的，这周的都不能算hard workout。之间的几周interval是5:30-5:40 pace, 加上周六的短距离比赛和周日的long run. 现在暂时不跑interval了，tempo为主。而且我这不是马拉松训练，是半马训练，target HM pace是6:20以下，目前还算比较轻的量。下面几周争取跑6-8个rep的mile repeats.
【在 R*****s 的大作中提到】
: 靠，这叫恢复训练。。。。一般的计划一周就一个hard run,
: 一个long run...小心over train...
: 留得兽足在， 不怕没步跑。。。
| d*********6
发帖数: 6115 | 6 我左脚已经紧了有三周了。
大小腿都紧，还没对跑步有什么影响，症状出现后，我就把所有的speed work移到路上
了。
track
【在 L***0 的大作中提到】
: 已经悠着两周了，暂时不去track，因为track上对左脚压力大影响恢复。tempo跟track
: workout相比强度低多了。
| R*****s
发帖数: 41236 | 7 你一周3个tempo, 1个mile repeat, 1个long run, 而且是在有伤的情况下。。。
对我来说就是4个hard+long run..
我一周最多也就是两个hard+long run...
pace, 加上周六的短距离比赛和周日的long run. 现在暂时不跑interval了，tempo为
主。而且我这不是马拉松训练，是半马训练，target HM pace是6:20以下，目前还算比
较轻的量。下面几周争取跑6-8个rep的mile repeats.
【在 L***0 的大作中提到】
: 强度都是相对的，这周的都不能算hard workout。之间的几周interval是5:30-5:40 pace, 加上周六的短距离比赛和周日的long run. 现在暂时不跑interval了，tempo为主。而且我这不是马拉松训练，是半马训练，target HM pace是6:20以下，目前还算比较轻的量。下面几周争取跑6-8个rep的mile repeats.
| L***0
发帖数: 1283 | 8 I wouldn't call my tempo runs hard. Tempo is comfortably hard. It's about
the same pace as my HM PR pace, and slower than my target HM pace. I didn't go anywhere near my target 5K pace in my mile repeats, and it was a relatively easy effort - more like cruise intervals. My hard workouts in the past month was 800m reps at 5:30 pace with 200m rest, followed by 400m reps at 5:00 pace. I've been running entirely pain-free since Wednesday so I think I'm doing just fine (though it still hurts if I press with my finger).
【在 R*****s 的大作中提到】
: 你一周3个tempo, 1个mile repeat, 1个long run, 而且是在有伤的情况下。。。
: 对我来说就是4个hard+long run..
: 我一周最多也就是两个hard+long run...
:
: pace, 加上周六的短距离比赛和周日的long run. 现在暂时不跑interval了，tempo为
: 主。而且我这不是马拉松训练，是半马训练，target HM pace是6:20以下，目前还算比
: 较轻的量。下面几周争取跑6-8个rep的mile repeats.
| L***0
发帖数: 1283 | 9 18 miles today, piece of cake. :) | R*****s
发帖数: 41236 | 10 You are in 1:23 shape, +U!
t go anywhere near my target 5K pace in my mile repeats, and it was a
relatively easy effort - more like cruise intervals. My hard workouts in the
past month was 800m reps at 5:30 pace with 200m rest, followed by 400m reps
at 5:00 pace. I've been running entirely pain-free since Wednesday so I
think I'm doing just fine (though it still hurts if I press with my finger).
【在 L***0 的大作中提到】
: I wouldn't call my tempo runs hard. Tempo is comfortably hard. It's about
: the same pace as my HM PR pace, and slower than my target HM pace. I didn't go anywhere near my target 5K pace in my mile repeats, and it was a relatively easy effort - more like cruise intervals. My hard workouts in the past month was 800m reps at 5:30 pace with 200m rest, followed by 400m reps at 5:00 pace. I've been running entirely pain-free since Wednesday so I think I'm doing just fine (though it still hurts if I press with my finger).
| L***0
发帖数: 1283 | 11 when I was doing the track workouts, my running buddy was telling me that 1:
23 should be "a breeze" for me. On the other hand, I definitely feel that I
lack some speed endurance, so I'm focusing on tempo runs these days.
the
reps
).
【在 R*****s 的大作中提到】
: You are in 1:23 shape, +U!
:
: t go anywhere near my target 5K pace in my mile repeats, and it was a
: relatively easy effort - more like cruise intervals. My hard workouts in the
: past month was 800m reps at 5:30 pace with 200m rest, followed by 400m reps
: at 5:00 pace. I've been running entirely pain-free since Wednesday so I
: think I'm doing just fine (though it still hurts if I press with my finger).
| y******n
发帖数: 4527 | 12 when I was running the 7 miles 6 weeks ago, in that humid day along the
hilly course, I suffered to maintain the 6:10 pace. But when crossed the
finish line, I imagined that I could probably maintain that pace a little
longer.
Maybe I can find a local HM to have a shot.
I personally believe that you will make 123 in Cape Cod.
1:
I
【在 L***0 的大作中提到】
: when I was doing the track workouts, my running buddy was telling me that 1:
: 23 should be "a breeze" for me. On the other hand, I definitely feel that I
: lack some speed endurance, so I'm focusing on tempo runs these days.
:
: the
: reps
: ).
| i*********5
发帖数: 19210 | 13 agree
the
reps
).
【在 R*****s 的大作中提到】
: You are in 1:23 shape, +U!
:
: t go anywhere near my target 5K pace in my mile repeats, and it was a
: relatively easy effort - more like cruise intervals. My hard workouts in the
: past month was 800m reps at 5:30 pace with 200m rest, followed by 400m reps
: at 5:00 pace. I've been running entirely pain-free since Wednesday so I
: think I'm doing just fine (though it still hurts if I press with my finger).
| R*****s
发帖数: 41236 | 14 right, tempo run is the most import training for HM.
1:
I
【在 L***0 的大作中提到】
: when I was doing the track workouts, my running buddy was telling me that 1:
: 23 should be "a breeze" for me. On the other hand, I definitely feel that I
: lack some speed endurance, so I'm focusing on tempo runs these days.
:
: the
: reps
: ).
|
|
