G**********e
发帖数: 134 | 1 I had the best ever race this weekend.
The pace is 7:24. Here are the splits:
Split Time Distance Avg Pace
1 6:54.5 1.00 6:55
2 7:19.8 1.00 7:20
3 7:17.7 1.00 7:18
4 7:28.0 1.00 7:28
5 7:37.8 1.00 7:38
6 7:32.1 1.00 7:32
7 2:09.7 0.26 8:19
Summary 46:19.5 6.26 7:24
My last best pace was 8:15 for 10k and
half marathon. And still did not know why
I improved that much this time. The only
difference was that I did a few 18, 20,
22 miles this summer and started speed workout
with a group of runners, mainly for
5x1k repeats or 800m repeats. Maybe the
speed workout helps?
I learnt a lot from this Running版 for the
past two years. Thanks all you guys for the help.
Happy running. |
d****r
发帖数: 2912 | 2 Great job!
【在 G**********e 的大作中提到】
: I had the best ever race this weekend.
: The pace is 7:24. Here are the splits:
: Split Time Distance Avg Pace
: 1 6:54.5 1.00 6:55
: 2 7:19.8 1.00 7:20
: 3 7:17.7 1.00 7:18
: 4 7:28.0 1.00 7:28
: 5 7:37.8 1.00 7:38
: 6 7:32.1 1.00 7:32
: 7 2:09.7 0.26 8:19
|
b*****l
发帖数: 2903 | 3 平路的话，第一迈跑太快了，不然成绩可以更好。
【在 G**********e 的大作中提到】
: I had the best ever race this weekend.
: The pace is 7:24. Here are the splits:
: Split Time Distance Avg Pace
: 1 6:54.5 1.00 6:55
: 2 7:19.8 1.00 7:20
: 3 7:17.7 1.00 7:18
: 4 7:28.0 1.00 7:28
: 5 7:37.8 1.00 7:38
: 6 7:32.1 1.00 7:32
: 7 2:09.7 0.26 8:19
|
b*******c
发帖数: 20683 | 4 很快啊
【在 G**********e 的大作中提到】
: I had the best ever race this weekend.
: The pace is 7:24. Here are the splits:
: Split Time Distance Avg Pace
: 1 6:54.5 1.00 6:55
: 2 7:19.8 1.00 7:20
: 3 7:17.7 1.00 7:18
: 4 7:28.0 1.00 7:28
: 5 7:37.8 1.00 7:38
: 6 7:32.1 1.00 7:32
: 7 2:09.7 0.26 8:19
|
x******g
发帖数: 2165 | 5 恭喜恭喜，成绩很好啊
【在 G**********e 的大作中提到】
: I had the best ever race this weekend.
: The pace is 7:24. Here are the splits:
: Split Time Distance Avg Pace
: 1 6:54.5 1.00 6:55
: 2 7:19.8 1.00 7:20
: 3 7:17.7 1.00 7:18
: 4 7:28.0 1.00 7:28
: 5 7:37.8 1.00 7:38
: 6 7:32.1 1.00 7:32
: 7 2:09.7 0.26 8:19
|
G**********e
发帖数: 134 | 6 Thanks for the advice. I always have the problem of
running too fast at the beginning.
【在 b*****l 的大作中提到】
: 平路的话，第一迈跑太快了，不然成绩可以更好。
|
b*****l
发帖数: 2903 | 7 10k还好，半马全马的话，开始跑快了后面会死得很难看。买块表看着pace跑吧。
【在 G**********e 的大作中提到】
: Thanks for the advice. I always have the problem of
: running too fast at the beginning.
|
a****d
发帖数: 282 | 8 弓虽！
能说说两年前起点如何吗？想给自己点儿盼头，呵呵
【在 G**********e 的大作中提到】
: I had the best ever race this weekend.
: The pace is 7:24. Here are the splits:
: Split Time Distance Avg Pace
: 1 6:54.5 1.00 6:55
: 2 7:19.8 1.00 7:20
: 3 7:17.7 1.00 7:18
: 4 7:28.0 1.00 7:28
: 5 7:37.8 1.00 7:38
: 6 7:32.1 1.00 7:32
: 7 2:09.7 0.26 8:19
|
G**********e
发帖数: 134 | 9 started with 195 to 200 lbs with pace around 10. Lost weight to 185lbs first
, then 175 lbs.
Pace lower from 10:00 to 9:00 to 8:20 then 7:2x. I ran very slow for long
runs, like pace 10. I did run 10 miles every Saturday morning.
I used about one year to build up the miles, just run any miles slowly as
long as you like. I like trails, not gym(in california).
You will feel encouraged since I am 45+ now. When I told my friends that I
started running, they think they could do it as well, since they are lighter
. Actually running is easy if you keep running. I asked a lot of questions
here when I just started. |
d*****o
发帖数: 448 | |
|
|
x******g
发帖数: 2165 | 11 又有了目标了。看看自己两年后能不能到这个水平
first
lighter
【在 G**********e 的大作中提到】
: started with 195 to 200 lbs with pace around 10. Lost weight to 185lbs first
: , then 175 lbs.
: Pace lower from 10:00 to 9:00 to 8:20 then 7:2x. I ran very slow for long
: runs, like pace 10. I did run 10 miles every Saturday morning.
: I used about one year to build up the miles, just run any miles slowly as
: long as you like. I like trails, not gym(in california).
: You will feel encouraged since I am 45+ now. When I told my friends that I
: started running, they think they could do it as well, since they are lighter
: . Actually running is easy if you keep running. I asked a lot of questions
: here when I just started.
|
d******0
发帖数: 22800 | 12 赞！学习了，speed work，speed work！ |
t******y
发帖数: 1352 | 13 乖乖，这超俺1个多迈出去了。
羡慕175的体重，俺还在200呢，唯一能比的就是俺咸盐多吃了几年 |
a****d
发帖数: 282 | 14 orz
first
lighter
【在 G**********e 的大作中提到】
: started with 195 to 200 lbs with pace around 10. Lost weight to 185lbs first
: , then 175 lbs.
: Pace lower from 10:00 to 9:00 to 8:20 then 7:2x. I ran very slow for long
: runs, like pace 10. I did run 10 miles every Saturday morning.
: I used about one year to build up the miles, just run any miles slowly as
: long as you like. I like trails, not gym(in california).
: You will feel encouraged since I am 45+ now. When I told my friends that I
: started running, they think they could do it as well, since they are lighter
: . Actually running is easy if you keep running. I asked a lot of questions
: here when I just started.
|
R*****s
发帖数: 41236 | |
G**********e
发帖数: 134 | 16 I had another 10k race Sep 1st. It was about 3
minutes faster than last year.
Here are the splits:
Split Time Distance Avg Pace
1 6:37.3 1.00 6:37
2 7:02.2 1.00 7:02
3 7:02.1 1.00 7:02
4 7:11.5 1.00 7:11
5 7:14.2 1.00 7:14
6 6:58.4 1.00 6:58
7 1:27.5 0.24 6:05
Summary 43:33.0 6.25 6:59
I made the same mistake as last year.
The first mile was too fast.
【在 G**********e 的大作中提到】
: I had the best ever race this weekend.
: The pace is 7:24. Here are the splits:
: Split Time Distance Avg Pace
: 1 6:54.5 1.00 6:55
: 2 7:19.8 1.00 7:20
: 3 7:17.7 1.00 7:18
: 4 7:28.0 1.00 7:28
: 5 7:37.8 1.00 7:38
: 6 7:32.1 1.00 7:32
: 7 2:09.7 0.26 8:19
|
l******g
发帖数: 6771 | 17 好快，很励志
【在 G**********e 的大作中提到】
: I had another 10k race Sep 1st. It was about 3
: minutes faster than last year.
: Here are the splits:
: Split Time Distance Avg Pace
: 1 6:37.3 1.00 6:37
: 2 7:02.2 1.00 7:02
: 3 7:02.1 1.00 7:02
: 4 7:11.5 1.00 7:11
: 5 7:14.2 1.00 7:14
: 6 6:58.4 1.00 6:58
|
h*****n
发帖数: 1105 | |
r**********m
发帖数: 387 | |
j******1
发帖数: 509 | 20 太强了，看来我跑的时间太短了，先跑个一年半载再回头，看看能否上速度。 |
