t*********t
发帖数: 4766 | 1 今天下雨，只好到一个室内的track去跑。太小了，八圈才一迈。结果有几个小朋友在
跑'interval', 老汉我就不淡定了，跑得有点快，用long run 跟kiddo们彪. 最小的一
个很好玩，有点认真了，硬要每次跑过我。我后来就跟着他不超。结果一两次后他太难
受了，抱着老爸哭。
跑了40分钟后，右膝盖有点不适。可能圈太小太多了。终于kiddo们也收工了。看看外
面变毛毛雨了，就又出去搞了40几分钟。还是外面爽。空气好，又不用老绕圈。膝盖感
觉也好了。
我检讨。那么老了还不淡定。好容易每周一次的long run搞成了垃圾迈。 | C*********p
发帖数: 213 | 2 V5!
:)
【在 t*********t 的大作中提到】
: 今天下雨，只好到一个室内的track去跑。太小了，八圈才一迈。结果有几个小朋友在
: 跑'interval', 老汉我就不淡定了，跑得有点快，用long run 跟kiddo们彪. 最小的一
: 个很好玩，有点认真了，硬要每次跑过我。我后来就跟着他不超。结果一两次后他太难
: 受了，抱着老爸哭。
: 跑了40分钟后，右膝盖有点不适。可能圈太小太多了。终于kiddo们也收工了。看看外
: 面变毛毛雨了，就又出去搞了40几分钟。还是外面爽。空气好，又不用老绕圈。膝盖感
: 觉也好了。
: 我检讨。那么老了还不淡定。好容易每周一次的long run搞成了垃圾迈。
| d******0
发帖数: 22800 | 3 欺负小盆友是不对的。。等他们到27岁，你就只有任他们虐了。哈哈哈。
【在 t*********t 的大作中提到】
: 今天下雨，只好到一个室内的track去跑。太小了，八圈才一迈。结果有几个小朋友在
: 跑'interval', 老汉我就不淡定了，跑得有点快，用long run 跟kiddo们彪. 最小的一
: 个很好玩，有点认真了，硬要每次跑过我。我后来就跟着他不超。结果一两次后他太难
: 受了，抱着老爸哭。
: 跑了40分钟后，右膝盖有点不适。可能圈太小太多了。终于kiddo们也收工了。看看外
: 面变毛毛雨了，就又出去搞了40几分钟。还是外面爽。空气好，又不用老绕圈。膝盖感
: 觉也好了。
: 我检讨。那么老了还不淡定。好容易每周一次的long run搞成了垃圾迈。
| t*********t
发帖数: 4766 | 4 干嘛27？再过几年是虐我最好时机。27估计就是泡吧看电视长膘。然后35再反省从头。
【在 d******0 的大作中提到】
: 欺负小盆友是不对的。。等他们到27岁，你就只有任他们虐了。哈哈哈。
| d******0
发帖数: 22800 | 5 书上说27是peak time啊如果他们还一直跑的话。你说的27，35是一般人。。偶就是其
中之一。
【在 t*********t 的大作中提到】
: 干嘛27？再过几年是虐我最好时机。27估计就是泡吧看电视长膘。然后35再反省从头。
| A***u
发帖数: 3714 | 6 前辈,
这次,我这个菜鸟想好好的训练一下,准备4/7的StLouis. 以前跟着他们,其实我并没搞
懂Tempo,Interval,这些东西.现在我要自己练了.
你能详细的讲一下,怎么Tempo训练吗?我Google了Tempo,讲得比较抽象,不是很明白,..
请前辈指点.. 谢谢.
Tempo Run
The tempo run is one of the most critical components of any training program
. A tempo run teaches your body how to run at a fast pace for a long period
of time. They also are critical in developing the mental concentration and
toughness needed to race well. Training yourself to maintain a pace that is
outside of your comfort level for an extended period is so important for
fast racing. Here are a few pointers.
What is a Tempo Run?
A tempo run consists of a 10-15 minute easy warm-up jog, followed by a 3-6
mile run at about your 10k pace. At the very least, make sure that you are
running hard during these workouts; you should not be able to carry on a
conversation with someone next to you. After the tempo run, make sure to
include a 10-15 minute jog to cool down your muscles. If you are just
starting to run tempos, make sure that you don’t exceed 20 minutes of hard
running or you’ll be beating up your body too much. After the workout, it
is also very important to refuel your body by drinking water and eating
protein-rich foods to get the most benefit from tempo run.
Why is a Tempo Run Important?
A tempo run increases your body’s lactate threshold, or “LT.” The LT is
the point at which lactic acid begins to accumulate in muscles. Lactic acid
is a by-product of the body’s metabolization of glucose, which is the
primary energy source for running. An accumulation of lactic acid causes
increased levels of acidity in the muscle issue, which causes the fatigue
and soreness that runners experience in races. If a runner increases his or
her LT through a tempo run, she will be able to reduce the accumulation of
lactic acid and run at higher speeds without suffering muscle fatigue.
When To Start a Tempo Run
A runner should do a tempo run once he or she has built a running base of 30
miles a week for two months. This will ensure that the runner has the
necessary fitness to perform the workout without risk of injury. It is
important not to overdo the tempo run and to balance it with other kinds of
speed workouts. Keep in mind that starting speed workouts can lead to
injuries, including achilles tendonitis, IT-Band soreness, and runner’s
knee if your body is not ready for the faster pace. If you feel pain, it is
very important that you not try to ignore it. To help cut down on the risk
of injuries, make sure that you are running in good running shoes and don’t
have any signs of over-training.
Tempo Intervals
A variation on the tempo run is a workout called tempo intervals. This
workout draws some similarity to the fartlek, however, it is a bit more
structured. Tempo intervals are essentially a tempo run broken down into two
-four 6-10 minute sections. A good example of this workout is: 10-15 minute
warm-up, 8 minutes hard, jog two minutes, 8 minutes hard, jog 2 minutes, 8
minutes hard, 10 minute cool down.
The general rule is to run your tempo interval sections slightly faster than
your 10k race pace. I have had success with tempo intervals because they
are not as taxing on your body as a long, unbroken, tempo run. The workout
also does a great job simulating a race because it is uncommon to run a race
at one constant pace. Tempo intervals are a great way to train yourself to
respond to mid-race surges.
【在 t*********t 的大作中提到】
: 今天下雨，只好到一个室内的track去跑。太小了，八圈才一迈。结果有几个小朋友在
: 跑'interval', 老汉我就不淡定了，跑得有点快，用long run 跟kiddo们彪. 最小的一
: 个很好玩，有点认真了，硬要每次跑过我。我后来就跟着他不超。结果一两次后他太难
: 受了，抱着老爸哭。
: 跑了40分钟后，右膝盖有点不适。可能圈太小太多了。终于kiddo们也收工了。看看外
: 面变毛毛雨了，就又出去搞了40几分钟。还是外面爽。空气好，又不用老绕圈。膝盖感
: 觉也好了。
: 我检讨。那么老了还不淡定。好容易每周一次的long run搞成了垃圾迈。
| t*********t
发帖数: 4766 | 7 靠，我要叫你前辈，全马都早搞过了。我半马才俩。
这版上谁都比我懂tempo.我也是前两天才翻出来看看大家说的tempo到底是什么。原来
和Hal Higdon菜鸟计划里的pace run有点象。
program
period
is
【在 A***u 的大作中提到】
: 前辈,
: 这次,我这个菜鸟想好好的训练一下,准备4/7的StLouis. 以前跟着他们,其实我并没搞
: 懂Tempo,Interval,这些东西.现在我要自己练了.
: 你能详细的讲一下,怎么Tempo训练吗?我Google了Tempo,讲得比较抽象,不是很明白,..
: 请前辈指点.. 谢谢.
: Tempo Run
: The tempo run is one of the most critical components of any training program
: . A tempo run teaches your body how to run at a fast pace for a long period
: of time. They also are critical in developing the mental concentration and
: toughness needed to race well. Training yourself to maintain a pace that is
| i*********5
发帖数: 19210 | 8 这个tempo intervals听起来像是mile repeats。
program
【在 A***u 的大作中提到】
: 前辈,
: 这次,我这个菜鸟想好好的训练一下,准备4/7的StLouis. 以前跟着他们,其实我并没搞
: 懂Tempo,Interval,这些东西.现在我要自己练了.
: 你能详细的讲一下,怎么Tempo训练吗?我Google了Tempo,讲得比较抽象,不是很明白,..
: 请前辈指点.. 谢谢.
: Tempo Run
: The tempo run is one of the most critical components of any training program
: . A tempo run teaches your body how to run at a fast pace for a long period
: of time. They also are critical in developing the mental concentration and
: toughness needed to race well. Training yourself to maintain a pace that is
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