L***0
发帖数: 1283 | 1 Time for quality workouts before altitude training next week!
Sunday: 20-mile run, 2280 ft elevation gain, baked in the summer sun.
Monday: a hard 7-mile tempo run in the evening, in the much cooler
temperature and ocean breeze.
Today: Went to the track in the morning, warmed up slowly with 3 sets of
strides, then 8 x 400m intervals with 200m jogging in between reps. Times
were 82, 86, 82, 82, 81, 82, 83, 77. Happy with the speed considering that I
was running on dead legs. |
x******9
发帖数: 1866 | |
s**********e
发帖数: 264 | 3 大侠这是在follow某个training plan吗？是的话，可否科普下，叫什么？ |
M**u
发帖数: 10158 | 4 back-2-back hard，牛！
不过20mile 2280ft elevation对你来说可能连long run都算不上。。。
I
【在 L***0 的大作中提到】
: Time for quality workouts before altitude training next week!
: Sunday: 20-mile run, 2280 ft elevation gain, baked in the summer sun.
: Monday: a hard 7-mile tempo run in the evening, in the much cooler
: temperature and ocean breeze.
: Today: Went to the track in the morning, warmed up slowly with 3 sets of
: strides, then 8 x 400m intervals with 200m jogging in between reps. Times
: were 82, 86, 82, 82, 81, 82, 83, 77. Happy with the speed considering that I
: was running on dead legs.
|
L***0
发帖数: 1283 | 5 Yes, it's called "Do what the hell I want" plan. I run hard when I feel good
, run easy when I feel tired.
【在 s**********e 的大作中提到】
: 大侠这是在follow某个training plan吗？是的话，可否科普下，叫什么？
|
L***0
发帖数: 1283 | 6 It was a group run and I was limited by the heat (and the amount of water I
could carry).
【在 M**u 的大作中提到】
: back-2-back hard，牛！
: 不过20mile 2280ft elevation对你来说可能连long run都算不上。。。
:
: I
|
s**********e
发帖数: 264 | 7 噢。那也可以叫“listen to your body" plan.
good
【在 L***0 的大作中提到】
: Yes, it's called "Do what the hell I want" plan. I run hard when I feel good
: , run easy when I feel tired.
|
x******9
发帖数: 1866 | 8 再这样练下去，5k很快就跑16分了吧？
good
【在 L***0 的大作中提到】
: Yes, it's called "Do what the hell I want" plan. I run hard when I feel good
: , run easy when I feel tired.
|
w***n
发帖数: 9040 | 9 膜拜16分钟
【在 x******9 的大作中提到】
: 再这样练下去，5k很快就跑16分了吧？
:
: good
|
L***0
发帖数: 1283 | 10 No way. I think 17:30 is possible but definitely not 17 yet. I will be happy
if I can achieve 17:00 in the next two years.
【在 x******9 的大作中提到】
: 再这样练下去，5k很快就跑16分了吧？
:
: good
|
|
|
r********r
发帖数: 2912 | 11 I feel 17:00 almost untouchable for me. That means running 1:21 per lap for
12.5 laps.
I looked up my running log in 2009 and found I was able to train 400*10
repeat with average 1:18/lap (and 1:40 for rest), but I didn't even break
18min at that time.
With no speed work now and being older, I don't expect anything on 5k...
happy
【在 L***0 的大作中提到】
: No way. I think 17:30 is possible but definitely not 17 yet. I will be happy
: if I can achieve 17:00 in the next two years.
|
j***y
发帖数: 5098 | 12 报个比赛试试，
很好奇你到底能不能破17
I
【在 L***0 的大作中提到】
: Time for quality workouts before altitude training next week!
: Sunday: 20-mile run, 2280 ft elevation gain, baked in the summer sun.
: Monday: a hard 7-mile tempo run in the evening, in the much cooler
: temperature and ocean breeze.
: Today: Went to the track in the morning, warmed up slowly with 3 sets of
: strides, then 8 x 400m intervals with 200m jogging in between reps. Times
: were 82, 86, 82, 82, 81, 82, 83, 77. Happy with the speed considering that I
: was running on dead legs.
|
L***0
发帖数: 1283 | 13 I feel that my anaerobic engine is largely untrained. I rarely do 400m reps
before. trying to work on my leg turnover a bit. I would think that 10x400
at 78 sec laps would surely make you run 17:30 or faster. But the recovery
time is also important. It is said that 10x400 with FULL recovery at mile
pace is a good workout for a miler. Say if one wants to train for a 5 minute
mile, he should do 10 x 400 at 74,75s per lap, with 5+ minutes rest in
between reps.
for
【在 r********r 的大作中提到】
: I feel 17:00 almost untouchable for me. That means running 1:21 per lap for
: 12.5 laps.
: I looked up my running log in 2009 and found I was able to train 400*10
: repeat with average 1:18/lap (and 1:40 for rest), but I didn't even break
: 18min at that time.
: With no speed work now and being older, I don't expect anything on 5k...
:
: happy
|
L***0
发帖数: 1283 | 14 That won't be necessary. I know my body pretty well, and I know that I'm
very far from 17 at the moment. I would have to wait till August to race a
5K since I'll be heading to Aspen soon and no way I'd PR at 8000ft.:)
【在 j***y 的大作中提到】
: 报个比赛试试，
: 很好奇你到底能不能破17
:
: I
|
L***0
发帖数: 1283 | 15 followed up with an easy 7-miler in the evening and a 4-mile jog this
morning. Felt pretty sore this morning. The speedwork combo was definitely
harder on the legs than the long run.
I
【在 L***0 的大作中提到】
: Time for quality workouts before altitude training next week!
: Sunday: 20-mile run, 2280 ft elevation gain, baked in the summer sun.
: Monday: a hard 7-mile tempo run in the evening, in the much cooler
: temperature and ocean breeze.
: Today: Went to the track in the morning, warmed up slowly with 3 sets of
: strides, then 8 x 400m intervals with 200m jogging in between reps. Times
: were 82, 86, 82, 82, 81, 82, 83, 77. Happy with the speed considering that I
: was running on dead legs.
|
x******9
发帖数: 1866 | 16 是不是屁股大腿啥的比较酸，练到地方了？
【在 L***0 的大作中提到】
: followed up with an easy 7-miler in the evening and a 4-mile jog this
: morning. Felt pretty sore this morning. The speedwork combo was definitely
: harder on the legs than the long run.
:
: I
|
L***0
发帖数: 1283 | 17 No, just left shin. (my shin splints had always been on the right side so
when my left shin is sore I'm not worried.)
【在 x******9 的大作中提到】
: 是不是屁股大腿啥的比较酸，练到地方了？
|
x******9
发帖数: 1866 | 18 那你太厉害了，肌肉一点没事。每次我要跑快点总会觉得腰酸，屁股疼，可能是年龄比
较大
【在 L***0 的大作中提到】
: No, just left shin. (my shin splints had always been on the right side so
: when my left shin is sore I'm not worried.)
|
u*********s
发帖数: 2077 | 19 如花你现在平时还跑speed work么？ 还是都是easy run?
for
【在 r********r 的大作中提到】
: I feel 17:00 almost untouchable for me. That means running 1:21 per lap for
: 12.5 laps.
: I looked up my running log in 2009 and found I was able to train 400*10
: repeat with average 1:18/lap (and 1:40 for rest), but I didn't even break
: 18min at that time.
: With no speed work now and being older, I don't expect anything on 5k...
:
: happy
|
u*********s
发帖数: 2077 | 20 5k应该也90%以上是有氧跑吧...
reps
minute
【在 L***0 的大作中提到】
: I feel that my anaerobic engine is largely untrained. I rarely do 400m reps
: before. trying to work on my leg turnover a bit. I would think that 10x400
: at 78 sec laps would surely make you run 17:30 or faster. But the recovery
: time is also important. It is said that 10x400 with FULL recovery at mile
: pace is a good workout for a miler. Say if one wants to train for a 5 minute
: mile, he should do 10 x 400 at 74,75s per lap, with 5+ minutes rest in
: between reps.
:
: for
|
|
|
j***y
发帖数: 5098 | 21 你不玩tk啊？
如花已经连续6周100+了
【在 u*********s 的大作中提到】
: 如花你现在平时还跑speed work么？ 还是都是easy run?
:
: for
|
u*********s
发帖数: 2077 | 22 嗯，我听他说了...
我不在跑个头了， 帮我tk下， 都是easy run么？
【在 j***y 的大作中提到】
: 你不玩tk啊？
: 如花已经连续6周100+了
|
j***y
发帖数: 5098 | 23 tempo, long, race都有，
回跑个头吧，让我tk经常一下
【在 u*********s 的大作中提到】
: 嗯，我听他说了...
: 我不在跑个头了， 帮我tk下， 都是easy run么？
|
L***0
发帖数: 1283 | 24 yes, but the raw speed matters. 5:00 pace would be aerobic for a typical
distance runner with 55s 400m time, but anaerobic for a runner with 65s 400m
time.
【在 u*********s 的大作中提到】
: 5k应该也90%以上是有氧跑吧...
:
: reps
: minute
|
i*********5
发帖数: 19210 | 25 nice! any race upcoming? |
L***0
发帖数: 1283 | 26 The Ragnar relay is the only thing on my race calendar at the moment.
【在 i*********5 的大作中提到】
: nice! any race upcoming?
|
r********r
发帖数: 2912 | 27 我分类不那么严格的，一般pace在7以下我就当tempo了，距离在18以上算是long，剩下
的一律归到easy。。。
【在 j***y 的大作中提到】
: tempo, long, race都有，
: 回跑个头吧，让我tk经常一下
|
a*********h
发帖数: 306 | 28 为了提高无氧的interval 400和为了race 400而练习的400感觉有所不同。跑法也不一
样。前者还是以心肺为主, 后者对肌肉stride的长度要求更高所以屁股大腿疼
【在 x******9 的大作中提到】
: 那你太厉害了，肌肉一点没事。每次我要跑快点总会觉得腰酸，屁股疼，可能是年龄比
: 较大
|
L***0
发帖数: 1283 | 29 a nice post by "Sprintgeezer" on letsrun on sprint training:
1. Sprinting is NOT running. The training is completely different.
2. Some sprint workouts are repeat 300's or 400's, or similar things.
3. There are short sprinters and long sprinters, and the training is
different. No serious short sprinter does anything above 400m, and even then
, only once in a blue moon.
4. "Long sprinters" are actually "short runners", and while the energy
system varies between short sprint and middle distance, the form is not that
of a short sprint.
5. Tapering for a meet is very serious in sprinting. You can taper for a
week, essentially doing almost nothing by the end, and it makes a difference
--in my case, competing after tapering vs competing while training has
always made around a .30 difference in the 100m.
6. By the end of a season, all the training is done, and it is all tapering/
race visualization/race preparation. One race a week, or one every 2 weeks,
with not too much in between except sleep, rebuilding, getting jacked, and
practicing some very specific things, but not too much at all.
7. Fully half of real sprint training should be in the weight room or with
equipment such as you won't really see a not-super-dedicated sprinter doing.
The only thing you'll see on the track is maybe a sled, or a high bench for
bench jumps.
8. Blocks are foreign, they must become second-nature, or you will lose time
. You must actually be comfortable in blocks, and this requires, sometimes,
just being in them, feeling your body relax, and seeing if the fit is right.
10. To the poster who suggested that sprinters are lean because of their
good diet--ROTFLMAO. Generally we're lean because we're jacked, and are
burning more calories than you, even while just sitting at a computer. We
don't get that laid-back feeling after a workout like distance guys get--we
are either comatose, super-sore, or just fine. When we're comatose, we sleep
. When super-sore, we rehab or lie on the couch or bed. When we're just fine
, we often find other things to do, like hoops, or we head to the weight
room. OTOH, Dix and Fatlin aren't exactly super-lean.
11. Believe me when I tell you that the top short sprinters couldn't run
even a 5k if their life depended on it. You may laugh at my 18:40 5k, but
the demands of sprinting and 5k running are mutually exclusive. Sure I could
get below that, but it would be at the direct cost of sprinting ability. So
, think about how you train, identify the opposite, and you have found
sprint training.
【在 a*********h 的大作中提到】
: 为了提高无氧的interval 400和为了race 400而练习的400感觉有所不同。跑法也不一
: 样。前者还是以心肺为主, 后者对肌肉stride的长度要求更高所以屁股大腿疼
|
x******9
发帖数: 1866 | 30 专家呀，说的太好了，
俺搞400 interval就是搞form running + SE, 一旦俺觉得屁股下沉，姿势保持不好了
，脚在地上拖沓了，就会增加休息时间，但有时定了次数目标，到后面就变成马马虎虎
跑完回家吃饭了。
【在 a*********h 的大作中提到】
: 为了提高无氧的interval 400和为了race 400而练习的400感觉有所不同。跑法也不一
: 样。前者还是以心肺为主, 后者对肌肉stride的长度要求更高所以屁股大腿疼
|
|
|
L***0
发帖数: 1283 | 31 It's all about the recovery time. For aerobic intervals, the recovery time
cannot be longer than the running time itself. So with 1:22 laps, my
recovery time in jogging 200m is up to 1:20 or so. If I had 5-10 minutes
full recovery, then I would be running 1:10 laps, and my muscles would
definitely be sore afterwards.
好了
【在 x******9 的大作中提到】
: 专家呀，说的太好了，
: 俺搞400 interval就是搞form running + SE, 一旦俺觉得屁股下沉，姿势保持不好了
: ，脚在地上拖沓了，就会增加休息时间，但有时定了次数目标，到后面就变成马马虎虎
: 跑完回家吃饭了。
|
x******9
发帖数: 1866 | 32 好帖，很专业，谢谢大侠
他的第七点说的挺对，可不一定适用于每一个人。据说象卡尔刘易斯，Felix这种细型
选手就很少举重，大部分的力量训练都以各种跳跃练习的形势完成，刘易斯最差的一个
赛季就是在举重房待多了。还有就是咋把健身房力量很好的转化成速度，就的看运动员
的悟性和教练水平了。
then
that
【在 L***0 的大作中提到】
: a nice post by "Sprintgeezer" on letsrun on sprint training:
: 1. Sprinting is NOT running. The training is completely different.
: 2. Some sprint workouts are repeat 300's or 400's, or similar things.
: 3. There are short sprinters and long sprinters, and the training is
: different. No serious short sprinter does anything above 400m, and even then
: , only once in a blue moon.
: 4. "Long sprinters" are actually "short runners", and while the energy
: system varies between short sprint and middle distance, the form is not that
: of a short sprint.
: 5. Tapering for a meet is very serious in sprinting. You can taper for a
|
x******9
发帖数: 1866 | 33 walter dix 就是个小胖子，但他比全世界几亿或十几亿比他“lean”的人跑得快，200
米以内秒杀 |
x******9
发帖数: 1866 | 34 1:10 laps太快了，我跑到1：10要进ER了
【在 L***0 的大作中提到】
: It's all about the recovery time. For aerobic intervals, the recovery time
: cannot be longer than the running time itself. So with 1:22 laps, my
: recovery time in jogging 200m is up to 1:20 or so. If I had 5-10 minutes
: full recovery, then I would be running 1:10 laps, and my muscles would
: definitely be sore afterwards.
:
: 好了
|
x******9
发帖数: 1866 | 35 我以前一直认为象Dix这种短粗步频型选手跑200根本就不行，没想到人家19秒多得了世
锦赛第二吧好象，后半程技术好，落地特轻，草上飞一直到终点 |
M**u
发帖数: 10158 | 36 俺2分钟就需要人工呼吸了。。。
time
【在 x******9 的大作中提到】
: 1:10 laps太快了，我跑到1：10要进ER了
|
w***n
发帖数: 9040 | 37 俺一分钟就需要心脏起搏了
【在 M**u 的大作中提到】
: 俺2分钟就需要人工呼吸了。。。
:
: time
|
