S****2
发帖数: 349 | 1 你最大心率多少？ 多少算正常。
我用那些个什么公式估算的是应该180～185 bpm；可是我用305测的最大也就162bpm，
当然我最近腿伤了没有用多次100m来测，用的是自行车那个东东测的，就是把level设
到最高，然后拼命踩到最大转速30秒，休息，再踩，三次。
我不想over-train，也不想take it too easy on myself. | a*****3
发帖数: 10373 | 2 我不知道100m如何测max heart rate呀，其实那些max heart beat %都是参考用的，关键是看你当时的状态，譬如前一天工作紧张，没有休息好，当天跑个应该是easy run的，可能也会气喘嘘嘘。我自己就试过许多次了，本来要speekwork 4 miles的，结果一开始就累得要命，跑个一两miles,就要死掉了。easy run 10 miles时反而状态很好，结果后面3,4 miles加速，比speekwork还要快。
所以不要太墨守成规，一定要根据自己的身体状况来调整训练计划。宗旨是easy run要慢，要长。tempo和speedwork是建立在easy run的基础上的。一个星期最多只有一次hard work (tempo or speedwork or hill run),其他时候都是easy.
关于网球，我相信任何人任何文章都会认为interval running是最有效的。但我的意见刚好相反，我认为tempo run才是对网球最有帮助。interval running是你再救dropshot或完全off position时才用到。但在比赛中，除了对手完全强于你，绝大部分时候，不管来回或前后的奔跑都不是用最高速度的，因为这样你自己根本不能控制步伐和停止。所以绝大部分时候都是用高速但能控制的速度，这就是tempo run了。这尤其在多拍来回时体现更加明显，你要一定的速度来回跑，但要相当多次。如果你只练25m折服跑，可能开始的多个多拍来回你会顶得住，但到了第二第三个set，肯定没气~~
【在 S****2 的大作中提到】
: 你最大心率多少？ 多少算正常。
: 我用那些个什么公式估算的是应该180～185 bpm；可是我用305测的最大也就162bpm，
: 当然我最近腿伤了没有用多次100m来测，用的是自行车那个东东测的，就是把level设
: 到最高，然后拼命踩到最大转速30秒，休息，再踩，三次。
: 我不想over-train，也不想take it too easy on myself.
| S****2
发帖数: 349 | 3 你说的tempo什么的是这个吧？
http://www.runnersworld.com/article/1,7124,s6-238-244--12397-0,00.html
我说的测量最大心率的在这里，
http://www.runnersworld.com/article/0,7120,s6-238-267--1039-2-2X5-3,00.html
不同的是忘了在哪看的是，全速跑三次100米，中间休息30～60秒，最后一次的最大心
率就是自己的最大心率了。
我想去跑个5k，前一段时间练得太狠，push too hard，腿上伤了。现在只能easy run/
biking了，呵呵。
打网球的老中普遍身体素质不行，easy + tempo， 先把身体素质提高了，比赛也就赢
得容易了吧，特别是那些一天到晚就为了赢个什么usta 比赛的童鞋们，呵呵。
plyo + interval可以提高爆发力，击球，发球什么的也容易象点样子，呵呵。
关键是看你当时的状态，譬如前一天工作紧张，没有休息好，当天跑个应该是easy run
的，可能也会气喘嘘嘘。我自己就试过许多次了，本来要speekwork 4 miles的，结果
一开始就累得要命，跑个一两miles,就要死掉了。easy run 10 miles时反而状态很好
，结果后面3,4 miles加速，比speekwork还要快。
要慢，要长。tempo和speedwork是建立在easy run的基础上的。一个星期最多只有一次
hard work (tempo or speedwork or hill run),其他时候都是easy.
见刚好相反，我认为tempo run才是对网球最有帮助。interval running是你再救
dropshot或完全off position时才用到。但在比赛中，除了对手完全强于你，绝大部分
时候，不管来回或前后的奔跑都不是用最高速度的，因为这样你自己根本不能控制步伐
和停止。所以绝大部分时候都是用高速但能控制的速度，这就是tempo run了。这尤其
在多拍来回时体现更加明显，你要一定的速度来回跑，但要相当多次。如果你只练25m
折服跑，可能开始的多个多拍来回你会顶得住，但到了第二: 第三个set，肯定没气~~
【在 a*****3 的大作中提到】
: 我不知道100m如何测max heart rate呀，其实那些max heart beat %都是参考用的，关键是看你当时的状态，譬如前一天工作紧张，没有休息好，当天跑个应该是easy run的，可能也会气喘嘘嘘。我自己就试过许多次了，本来要speekwork 4 miles的，结果一开始就累得要命，跑个一两miles,就要死掉了。easy run 10 miles时反而状态很好，结果后面3,4 miles加速，比speekwork还要快。
: 所以不要太墨守成规，一定要根据自己的身体状况来调整训练计划。宗旨是easy run要慢，要长。tempo和speedwork是建立在easy run的基础上的。一个星期最多只有一次hard work (tempo or speedwork or hill run),其他时候都是easy.
: 关于网球，我相信任何人任何文章都会认为interval running是最有效的。但我的意见刚好相反，我认为tempo run才是对网球最有帮助。interval running是你再救dropshot或完全off position时才用到。但在比赛中，除了对手完全强于你，绝大部分时候，不管来回或前后的奔跑都不是用最高速度的，因为这样你自己根本不能控制步伐和停止。所以绝大部分时候都是用高速但能控制的速度，这就是tempo run了。这尤其在多拍来回时体现更加明显，你要一定的速度来回跑，但要相当多次。如果你只练25m折服跑，可能开始的多个多拍来回你会顶得住，但到了第二第三个set，肯定没气~~
| a*****3
发帖数: 10373 | 4 hehe, 老兄知道的也不少呀，你干脆做身体派的代言好了。现在身体派正处于发展和生存的关键时期，我是以寡敌众呀，本来已经是lazybone了，不想打字，现在不打得话，敌人又用借口说什么没有谈如何锻炼呀，只挖坑呀，要用逼的才讲呀，blah blah的，他们可好，人多势众，又独揽大权，采取群殴战术，一人一遍，就可以把我淹死了。。。
5K跑起来是很痛苦呀，我是宁愿跑半马，也不跑5K.虽然没打算参加5K的比赛，但其实我是有定期训练5K的，尤其是marathon off season的时候。5K真的要很push才能有成绩，所以要悠着点呀~~
run/
【在 S****2 的大作中提到】
: 你说的tempo什么的是这个吧？
: http://www.runnersworld.com/article/1,7124,s6-238-244--12397-0,00.html
: 我说的测量最大心率的在这里，
: http://www.runnersworld.com/article/0,7120,s6-238-267--1039-2-2X5-3,00.html
: 不同的是忘了在哪看的是，全速跑三次100米，中间休息30～60秒，最后一次的最大心
: 率就是自己的最大心率了。
: 我想去跑个5k，前一段时间练得太狠，push too hard，腿上伤了。现在只能easy run/
: biking了，呵呵。
: 打网球的老中普遍身体素质不行，easy + tempo， 先把身体素质提高了，比赛也就赢
: 得容易了吧，特别是那些一天到晚就为了赢个什么usta 比赛的童鞋们，呵呵。
| b**k
发帖数: 11850 | 5 我只能说你的假想敌太多，简直是唐纪珂德和嫦娥的混合体
生存的关键时期，我是以寡敌众呀，本来已经是lazybone了，不想打字，现在不打得话
，敌人又用借口说什么没有谈如何锻炼呀，只挖坑呀，要用逼的才讲呀，blah blah的
，他们可好，人多势众，又独揽大权，采取群殴战术，一人一遍，就可以把我淹死了。
。。
实我是有定期训练5K的，尤其是marathon off season的时候。5K真的要很push才能有
成绩，所以要悠着点呀~~
【在 a*****3 的大作中提到】
: hehe, 老兄知道的也不少呀，你干脆做身体派的代言好了。现在身体派正处于发展和生存的关键时期，我是以寡敌众呀，本来已经是lazybone了，不想打字，现在不打得话，敌人又用借口说什么没有谈如何锻炼呀，只挖坑呀，要用逼的才讲呀，blah blah的，他们可好，人多势众，又独揽大权，采取群殴战术，一人一遍，就可以把我淹死了。。。
: 5K跑起来是很痛苦呀，我是宁愿跑半马，也不跑5K.虽然没打算参加5K的比赛，但其实我是有定期训练5K的，尤其是marathon off season的时候。5K真的要很push才能有成绩，所以要悠着点呀~~
:
: run/
| t****i
发帖数: 4225 | 6 I thought you can get the max heart rate by running 800m, rest 1 minute,
then another 800m. Run as fast as you can.
run/
【在 S****2 的大作中提到】
: 你说的tempo什么的是这个吧？
: http://www.runnersworld.com/article/1,7124,s6-238-244--12397-0,00.html
: 我说的测量最大心率的在这里，
: http://www.runnersworld.com/article/0,7120,s6-238-267--1039-2-2X5-3,00.html
: 不同的是忘了在哪看的是，全速跑三次100米，中间休息30～60秒，最后一次的最大心
: 率就是自己的最大心率了。
: 我想去跑个5k，前一段时间练得太狠，push too hard，腿上伤了。现在只能easy run/
: biking了，呵呵。
: 打网球的老中普遍身体素质不行，easy + tempo， 先把身体素质提高了，比赛也就赢
: 得容易了吧，特别是那些一天到晚就为了赢个什么usta 比赛的童鞋们，呵呵。
| S****2
发帖数: 349 | 7 Yes, you can. Basically, for easy guesstimation, you need to go full out
for a few repetitions in some excercises that would involve majority of your
muscles such as 100m, 200m, 400m or 800m etc.
But, the most accurate way would be a stress test in a sports lab, which I
guess most of us would not have oppotunities to do.
【在 t****i 的大作中提到】
: I thought you can get the max heart rate by running 800m, rest 1 minute,
: then another 800m. Run as fast as you can.
:
: run/
| S****2
发帖数: 349 | 8 I like what you said, 宗旨是easy run要慢，要长。Maybe that's what I need the
most for now.
老兄的5卡训练计划是什么样的啊？
我前些天就是stride，interval做的太多，上次没有warmup充分，就开始interval，结
果把小腿拉伤了。现在需要吸取经验教训了。
生存的关键时期，我是以寡敌众呀，本来已经是lazybone了，不想打字，现在不打得话
，敌人又用借口说什么没有谈如何锻炼呀，只挖坑呀，要用逼的才讲呀，blah blah的
，他们可好，人多势众，又独揽大权，采取群殴战术，一人一遍，就可以把我淹死了。
。。
实我是有定期训练5K的，尤其是marathon off season的时候。5K真的要很push才能有
成绩，所以要悠着点呀~~
【在 a*****3 的大作中提到】
: hehe, 老兄知道的也不少呀，你干脆做身体派的代言好了。现在身体派正处于发展和生存的关键时期，我是以寡敌众呀，本来已经是lazybone了，不想打字，现在不打得话，敌人又用借口说什么没有谈如何锻炼呀，只挖坑呀，要用逼的才讲呀，blah blah的，他们可好，人多势众，又独揽大权，采取群殴战术，一人一遍，就可以把我淹死了。。。
: 5K跑起来是很痛苦呀，我是宁愿跑半马，也不跑5K.虽然没打算参加5K的比赛，但其实我是有定期训练5K的，尤其是marathon off season的时候。5K真的要很push才能有成绩，所以要悠着点呀~~
:
: run/
| a*****3
发帖数: 10373 | 9 你要跑5k,平常easy run 至少要5 miles, weekend long run起码要8~10 miles,这样你
才能有好的base,不然的话速度绝对不可能提得上去,硬提的话就很容易受伤.
我是到这里来拿训练计划的,不管是5k还是marathon:
http://www.runnersworld.com/cda/smartcoach
the
【在 S****2 的大作中提到】
: I like what you said, 宗旨是easy run要慢，要长。Maybe that's what I need the
: most for now.
: 老兄的5卡训练计划是什么样的啊？
: 我前些天就是stride，interval做的太多，上次没有warmup充分，就开始interval，结
: 果把小腿拉伤了。现在需要吸取经验教训了。
:
: 生存的关键时期，我是以寡敌众呀，本来已经是lazybone了，不想打字，现在不打得话
: ，敌人又用借口说什么没有谈如何锻炼呀，只挖坑呀，要用逼的才讲呀，blah blah的
: ，他们可好，人多势众，又独揽大权，采取群殴战术，一人一遍，就可以把我淹死了。
: 。。
| S****2
发帖数: 349 | 10 谢谢，我看过一些训练计划，觉得太easy了，这个traning tool 不错，更详细，看起
来也很easy，不过，我要认真follow了.
【在 a*****3 的大作中提到】
: 你要跑5k,平常easy run 至少要5 miles, weekend long run起码要8~10 miles,这样你
: 才能有好的base,不然的话速度绝对不可能提得上去,硬提的话就很容易受伤.
: 我是到这里来拿训练计划的,不管是5k还是marathon:
: http://www.runnersworld.com/cda/smartcoach
:
: the
| | | a*****3
发帖数: 10373 | 11 如果是interval/repeat的那天,你还觉得easy,就不应该了.interval/repeat那天是最
痛苦的,每次都是几乎要死掉.Smartcoach的好处是可以根据你已有的成绩来帮你定计划
.这样速度比较准.
【在 S****2 的大作中提到】
: 谢谢，我看过一些训练计划，觉得太easy了，这个traning tool 不错，更详细，看起
: 来也很easy，不过，我要认真follow了.
| S****2
发帖数: 349 | 12 我是说一个星期的运动量和整个计划的运动量看起来比较容易，我刚刚开始的时候都是
照着一周两次speedwork，不作speedwork的时候跑跑2，3迈后面加一个短的full out
repeat.
现在应该减下来了。
【在 a*****3 的大作中提到】
: 如果是interval/repeat的那天,你还觉得easy,就不应该了.interval/repeat那天是最
: 痛苦的,每次都是几乎要死掉.Smartcoach的好处是可以根据你已有的成绩来帮你定计划
: .这样速度比较准.
| c****h
发帖数: 590 | 13 这么专业的讨论，我要报名参加身体派！感觉是爆发力可以，但是持久不行，到了第2
个set，连发球腿都发软。前几天看了那个modern footwork drill, 更是需要体力了。
tempo run是不是就是跑5k？在街上跑吗，还是到gym里面跑？
【在 S****2 的大作中提到】
: 我是说一个星期的运动量和整个计划的运动量看起来比较容易，我刚刚开始的时候都是
: 照着一周两次speedwork，不作speedwork的时候跑跑2，3迈后面加一个短的full out
: repeat.
: 现在应该减下来了。
| a*****3
发帖数: 10373 | 14 其实除了interval/repeat,其他的就是要easy呀,千万不要自己加hard work的量,一定
要一周只有一次hard work,因为这保证你能有足够的休息恢复,下一次的hard work才有
质量.如果你真的认为太easy,就可以:
1. easy run是跑更长.
or
2. interval/repeat时比原计划稍微快一点.
一定要listen to your body,有什么不对劲了,就要减量和补足休息.
要记住的是,你的身体肌肉等是在休息的时候才能得到增强,所以hardwork后48到72小时
都不要在做另一个hardwork,一定要easy easy easy~~
【在 S****2 的大作中提到】
: 我是说一个星期的运动量和整个计划的运动量看起来比较容易，我刚刚开始的时候都是
: 照着一周两次speedwork，不作speedwork的时候跑跑2，3迈后面加一个短的full out
: repeat.
: 现在应该减下来了。
| a*m
发帖数: 6253 | 15 I guess he does not have that much base then tried to overdrive himself...
It was just 2~3 miles warmup before his "full out" ... And that the only
running exercise in a week. I dont know how is the "full out", but that
obviously is not a smart routing for an old gun... maybe he is still a young
gun, hehe
BTW, you guys may be a nice match up on the courts...
Long run once a week is even better than those interval/tempo stuff,
foundamental wise... I mean for long term health...
This is more about running leh, not tennis at all...
【在 a*****3 的大作中提到】
: 其实除了interval/repeat,其他的就是要easy呀,千万不要自己加hard work的量,一定
: 要一周只有一次hard work,因为这保证你能有足够的休息恢复,下一次的hard work才有
: 质量.如果你真的认为太easy,就可以:
: 1. easy run是跑更长.
: or
: 2. interval/repeat时比原计划稍微快一点.
: 一定要listen to your body,有什么不对劲了,就要减量和补足休息.
: 要记住的是,你的身体肌肉等是在休息的时候才能得到增强,所以hardwork后48到72小时
: 都不要在做另一个hardwork,一定要easy easy easy~~
| a*****3
发帖数: 10373 | 16 He wants to do 5K la, just long run is not enough. I don't know his
capability though. If he could give me more details like how fast and long
he can run now, it will be better.
For the tennis, two long run per week and one interval/tempo run are good.
Do you both meet?
young
【在 a*m 的大作中提到】
: I guess he does not have that much base then tried to overdrive himself...
: It was just 2~3 miles warmup before his "full out" ... And that the only
: running exercise in a week. I dont know how is the "full out", but that
: obviously is not a smart routing for an old gun... maybe he is still a young
: gun, hehe
: BTW, you guys may be a nice match up on the courts...
: Long run once a week is even better than those interval/tempo stuff,
: foundamental wise... I mean for long term health...
: This is more about running leh, not tennis at all...
| S****2
发帖数: 349 | 17 When I was not trying for 5 k,for everyweek, I probably do excercises that
equivalent to 1~2 miles easy runs on two days and that equivalent to 3~4
mils running on three days. Occationally, I do a hard one, such as playing
tennis 4 hrs or more.
When I started to practice for running, I found my right leg was pretty weak
paricularly of the running-specific muscles. And, I placed two hard
training sessions on top of my regular excercise. I guess that is why I got
a few injuries.
On a treadmill, I ran 7 mph (8'34") for a mile in mid august and then 9 mph
( 6'40")for a mile in mid Sept. But, remember, this was probably the
longest distance I could ran at the speed, I was close to bonking if not
already in it.
I have a 5 K race in mid Nov.
So, what do you think?
【在 a*****3 的大作中提到】
: He wants to do 5K la, just long run is not enough. I don't know his
: capability though. If he could give me more details like how fast and long
: he can run now, it will be better.
: For the tennis, two long run per week and one interval/tempo run are good.
: Do you both meet?
:
: young
| S****2
发帖数: 349 | 18 You can simply start running in gyms, slow and easy first, then pick up
milages. You don't have to know the terms to run, but you might understand
better when communicting with other runners.
2
【在 c****h 的大作中提到】
: 这么专业的讨论，我要报名参加身体派！感觉是爆发力可以，但是持久不行，到了第2
: 个set，连发球腿都发软。前几天看了那个modern footwork drill, 更是需要体力了。
: tempo run是不是就是跑5k？在街上跑吗，还是到gym里面跑？
| b**k
发帖数: 11850 | 19 我还以为哪儿的大牛莅临了呢，原来还不到我女业余网球爱好者冬天gym里花拳绣腿运
动量的1/3，确实需要在身体派里好好混一下再来打网球。
young
【在 a*m 的大作中提到】
: I guess he does not have that much base then tried to overdrive himself...
: It was just 2~3 miles warmup before his "full out" ... And that the only
: running exercise in a week. I dont know how is the "full out", but that
: obviously is not a smart routing for an old gun... maybe he is still a young
: gun, hehe
: BTW, you guys may be a nice match up on the courts...
: Long run once a week is even better than those interval/tempo stuff,
: foundamental wise... I mean for long term health...
: This is more about running leh, not tennis at all...
| S****2
发帖数: 349 | 20 errr..., you don't know nothing, stop talking, see how you can misleading
already? zeze...
young
【在 a*m 的大作中提到】
: I guess he does not have that much base then tried to overdrive himself...
: It was just 2~3 miles warmup before his "full out" ... And that the only
: running exercise in a week. I dont know how is the "full out", but that
: obviously is not a smart routing for an old gun... maybe he is still a young
: gun, hehe
: BTW, you guys may be a nice match up on the courts...
: Long run once a week is even better than those interval/tempo stuff,
: foundamental wise... I mean for long term health...
: This is more about running leh, not tennis at all...
| | | S****2
发帖数: 349 | 21 I think one of the BanZhu should be shamed to death knowing what you said...
.....
【在 b**k 的大作中提到】
: 我还以为哪儿的大牛莅临了呢，原来还不到我女业余网球爱好者冬天gym里花拳绣腿运
: 动量的1/3，确实需要在身体派里好好混一下再来打网球。
:
: young
| a*****3
发帖数: 10373 | 22 wow, 你肯定与老大很熟！我可以拳打版猪老啃，脚踢版花mm，但就是不敢对老大造次
呀~~
【在 S****2 的大作中提到】
: errr..., you don't know nothing, stop talking, see how you can misleading
: already? zeze...
:
: young
| a*****3
发帖数: 10373 | 23 在哪里跑都无所谓，只要能坚持下来。一开始千万不能快，记住跑得要长，要慢。
2
【在 c****h 的大作中提到】
: 这么专业的讨论，我要报名参加身体派！感觉是爆发力可以，但是持久不行，到了第2
: 个set，连发球腿都发软。前几天看了那个modern footwork drill, 更是需要体力了。
: tempo run是不是就是跑5k？在街上跑吗，还是到gym里面跑？
| a*****3
发帖数: 10373 | 24 What do you mean
"On a treadmill, I ran 7 mph (8'34") for a mile in mid august and then 9 mph
( 6'40")for a mile in mid Sept"
ar?
What happened between mid august and mid sept? how long is ur easy run?
I am not sure your target time for 5K. If your all out 1 mile pace is 9 mph
( 6'40"), let's assume you have enough base. Your 5K may be 23 mins and the
pace is 7:26.
http://www.mcmillanrunning.com/cgi-bin/calc.pl
However, because the time is on the treadmill, the real pace could be slower
than you expected.
I think for you there are still so many uncertain factors, like injuries,
easy run base, treadmill. So I suggest you to try at least one time run
outdoors on the road or track to see how you feel to get more accurate
estimation.
playing
weak
got
mph
【在 S****2 的大作中提到】
: When I was not trying for 5 k,for everyweek, I probably do excercises that
: equivalent to 1~2 miles easy runs on two days and that equivalent to 3~4
: mils running on three days. Occationally, I do a hard one, such as playing
: tennis 4 hrs or more.
: When I started to practice for running, I found my right leg was pretty weak
: paricularly of the running-specific muscles. And, I placed two hard
: training sessions on top of my regular excercise. I guess that is why I got
: a few injuries.
: On a treadmill, I ran 7 mph (8'34") for a mile in mid august and then 9 mph
: ( 6'40")for a mile in mid Sept. But, remember, this was probably the
| a*****3
发帖数: 10373 | 25 大人讲话，小孩一边玩去~~
【在 b**k 的大作中提到】
: 我还以为哪儿的大牛莅临了呢，原来还不到我女业余网球爱好者冬天gym里花拳绣腿运
: 动量的1/3，确实需要在身体派里好好混一下再来打网球。
:
: young
| a*****3
发帖数: 10373 | 26 It is normal that 技术派 b4 people.
身体派 is similar to runners. Runners don't b4 others. They always encourage each other no matter who you are and how good you are. It is very common that one runner becomes another runner's pacer. Because runners always challenge themselves. Like marathon, 小三，铁人，the main goal is not to compete with each other. They all are about 挑战自我。As long as you pass the finish line, all runners will congratulate you! Mental toughness is the most important key thing here.
Similarly, in tennis, pushers always challenge themselves to run down every ball. They don't care how many winners the opponents hit. The only thing to bother pushers is why I can't run for that winner! OK, I gotta train myself hard and run much faster and longer next time!
..
【在 S****2 的大作中提到】
: I think one of the BanZhu should be shamed to death knowing what you said...
: .....
| S****2
发帖数: 349 | 27 Ok, to sum it up, I think I have a base of 10 miles per week at least
although it is not exactly the base of running. I don't have a goal time,
but rather, I just want to know how I run a 5k. Therefore, the treadmill
runs I mentioned were the kind of tests I put on me. I just set the pace on
the treadmill and ran to 1 mile to see if I can take it. Between these two
tests, I trained myself irregularly due to things here or there including
injuries, mostly, the training was focusing on speed.
Yes, road running is a lot different, for example, pace control. However,it
is still the same body doing the running, I guess treadmill running
provides decent base for estimation.
mph
mph
the
slower
【在 a*****3 的大作中提到】
: What do you mean
: "On a treadmill, I ran 7 mph (8'34") for a mile in mid august and then 9 mph
: ( 6'40")for a mile in mid Sept"
: ar?
: What happened between mid august and mid sept? how long is ur easy run?
: I am not sure your target time for 5K. If your all out 1 mile pace is 9 mph
: ( 6'40"), let's assume you have enough base. Your 5K may be 23 mins and the
: pace is 7:26.
: http://www.mcmillanrunning.com/cgi-bin/calc.pl
: However, because the time is on the treadmill, the real pace could be slower
| S****2
发帖数: 349 | 28 You have plenty nice words for runners, hehehe, which is not what I
encountered at the board of running under another majia. I guess that is
why I am here at tennis board talking about running, remotely, I am in
tennis population anyhow.
But, what you said here can be motto for 身体派， 呵呵，since you are the 掌
门。
encourage each other no matter who you are and how good you are. It is very
common that one runner becomes another runner's pacer. Because runners
always challenge themselves. Like marathon, 小三，铁人，the main goal is not
to compete with each other. They all are about 挑战自我。As long as you
pass the finish line, all runners will congratulate you! Mental toughness is
the most important key thing here.
every ball. They don't care how many winners the opponents hit. The only
thing to bother pushers is why I can't run for that winner! OK, I gotta
train myself hard and run much faster and longer next time!
【在 a*****3 的大作中提到】
: It is normal that 技术派 b4 people.
: 身体派 is similar to runners. Runners don't b4 others. They always encourage each other no matter who you are and how good you are. It is very common that one runner becomes another runner's pacer. Because runners always challenge themselves. Like marathon, 小三，铁人，the main goal is not to compete with each other. They all are about 挑战自我。As long as you pass the finish line, all runners will congratulate you! Mental toughness is the most important key thing here.
: Similarly, in tennis, pushers always challenge themselves to run down every ball. They don't care how many winners the opponents hit. The only thing to bother pushers is why I can't run for that winner! OK, I gotta train myself hard and run much faster and longer next time!
:
: ..
| a*****3
发帖数: 10373 | 29 老兄呀，我感觉你的base还不太够呀。你有没有试过interval run or mileage repeat
run完成过5k呀，如果有的话从那pace来推算就更准了。如果没有的话，第一次就不要
太勉强了，开始的1 miles不要去的太尽，如果第二mile开始觉得还好的话就加点速，
跑到2.25 miles觉得还能坚持的话，就all out吧。
不过我真的建议你能在户外跑几个3,4 miles的.户外的风阻，路面情况，上下坡都是不
可忽视的影响呀。其实还有一个月的时间，还可以准备充分点。
on
two
it
【在 S****2 的大作中提到】
: Ok, to sum it up, I think I have a base of 10 miles per week at least
: although it is not exactly the base of running. I don't have a goal time,
: but rather, I just want to know how I run a 5k. Therefore, the treadmill
: runs I mentioned were the kind of tests I put on me. I just set the pace on
: the treadmill and ran to 1 mile to see if I can take it. Between these two
: tests, I trained myself irregularly due to things here or there including
: injuries, mostly, the training was focusing on speed.
: Yes, road running is a lot different, for example, pace control. However,it
: is still the same body doing the running, I guess treadmill running
: provides decent base for estimation.
| S****2
发帖数: 349 | 30 Yes, you are right, I don't have enough base yet, that's why I probably will
focus on building some base running in the coming weeks.
I did finish a 5k on a race track but I did not count the time. I have only
run 3 times of 5~6 miles on the road, which is definitely not enough, but,
since it is my first 5k, I don't have much high expectation either. hehe...
repeat
【在 a*****3 的大作中提到】
: 老兄呀，我感觉你的base还不太够呀。你有没有试过interval run or mileage repeat
: run完成过5k呀，如果有的话从那pace来推算就更准了。如果没有的话，第一次就不要
: 太勉强了，开始的1 miles不要去的太尽，如果第二mile开始觉得还好的话就加点速，
: 跑到2.25 miles觉得还能坚持的话，就all out吧。
: 不过我真的建议你能在户外跑几个3,4 miles的.户外的风阻，路面情况，上下坡都是不
: 可忽视的影响呀。其实还有一个月的时间，还可以准备充分点。
:
: on
: two
: it
| | | a*****3
发帖数: 10373 | 31 OK, You shouldn't have any problem to finish it. The concern is your pace. If it is set too fast, you may end up to run very slow at the last mile or get injuries. That is why I want you to do some interval or 3 x Mileage repeat on the road. Especially for the mileage repeat run, it could be used to estimate your real pace accurately, kind of. Normally add 20~30 seconds to your mileage repeat pace would be your 5k pace.
will
only
,
【在 S****2 的大作中提到】
: Yes, you are right, I don't have enough base yet, that's why I probably will
: focus on building some base running in the coming weeks.
: I did finish a 5k on a race track but I did not count the time. I have only
: run 3 times of 5~6 miles on the road, which is definitely not enough, but,
: since it is my first 5k, I don't have much high expectation either. hehe...
:
: repeat
| S****2
发帖数: 349 | 32 Yes, I think I need to add more easy long runs to my programm to improve my
aerobic system, which I don't have a good estimation yet. Initially, I
planned to get up my speed and then work on the race part. But now, I want
to slow down and run longer. My issues for now would most likely to be the
pace-control in a real race. I think I can do at least 10 mph (6') for a
mile on a treadmill, but don't know how long I can hold on to it in a real
race, guess it will take time to figure it out.
Thanks, way to go, 身体派!
If it is set too fast, you may end up to run very slow at the last mile or
get injuries. That is why I want you to do some interval or 3 x Mileage
repeat on the road. Especially for the mileage repeat run, it could be used
to estimate your real pace accurately, kind of. Normally add 20~30 seconds
to your mileage repeat pace would be your 5k pace.
【在 a*****3 的大作中提到】
: OK, You shouldn't have any problem to finish it. The concern is your pace. If it is set too fast, you may end up to run very slow at the last mile or get injuries. That is why I want you to do some interval or 3 x Mileage repeat on the road. Especially for the mileage repeat run, it could be used to estimate your real pace accurately, kind of. Normally add 20~30 seconds to your mileage repeat pace would be your 5k pace.
:
: will
: only
: ,
| a*****3
发帖数: 10373 | 33 Based on the fact that
- you run regularly around 2 miles.
- you run 5~6 miles several times.
- you run 9mph (6'40") on treadmill for one mile once.
- you run a full 5K on track. However don't know the time.
It is not bad actually. You can push yourself a little in the match. I just
worry about the last mile in your match. If you have enough base, you will
have more confidence to push yourself more at the end because you know you
can keep it up.
Here is what I suggest in the last month training (4 weeks right?):
- run 5~6 miles twice a week outdoors.
- do the following hard work once a week:
- tempo 3.5~4 miles
- interval 4 x 800m
- one mileage repeat 3 x 1 mile
Remember to stretch after running. You should be OK.
You can post your situation in the running board to get more professional
opinions. After all, I am not a 5K highhands la :P
my
want
the
or
【在 S****2 的大作中提到】
: Yes, I think I need to add more easy long runs to my programm to improve my
: aerobic system, which I don't have a good estimation yet. Initially, I
: planned to get up my speed and then work on the race part. But now, I want
: to slow down and run longer. My issues for now would most likely to be the
: pace-control in a real race. I think I can do at least 10 mph (6') for a
: mile on a treadmill, but don't know how long I can hold on to it in a real
: race, guess it will take time to figure it out.
: Thanks, way to go, 身体派!
:
: If it is set too fast, you may end up to run very slow at the last mile or
| h****z
发帖数: 2009 | 34 我也搭车问AK个身体派问题哈，跑步怎么尽量减少对膝盖的冲击？这个车mileage越高
，磨损越厉害，人的mileage呢？车还可以换轮胎... | K****D
发帖数: 30533 | 35 人可以换膝盖。。。
【在 h****z 的大作中提到】
: 我也搭车问AK个身体派问题哈，跑步怎么尽量减少对膝盖的冲击？这个车mileage越高
: ，磨损越厉害，人的mileage呢？车还可以换轮胎...
| r*********x
发帖数: 3016 | 36 所以尽量不要跑半马，全马之类，太伤膝盖了。
【在 h****z 的大作中提到】
: 我也搭车问AK个身体派问题哈，跑步怎么尽量减少对膝盖的冲击？这个车mileage越高
: ，磨损越厉害，人的mileage呢？车还可以换轮胎...
| a*****3
发帖数: 10373 | 37 嗯,膝盖是个大问题.就象core/腰是人身体的中枢,连接上身和下盘.而下盘稳健又是人
做任何运动的关键,而膝盖则是下盘的中枢且又最脆弱的.
如果你的跑步只是为了健身,而不是想比赛或出成绩的话,就还好办许多.
- 减肥!
- 路面: 尽量在track,trail或treadmill上跑.如果是路跑,就脚步放轻,一定要慢.训练
速度就一定要跑track或treadmill,avoid水泥路.
- 不要跑下坡.
- 一定要分配时间做下盘的weight training. hip,thigh,calf,leg的肌肉强劲了,就减
少对膝盖的冲击了.
当然膝盖已经开始有不适了,就要减少或停止运动,什么冷热敷的就不可少了...
【在 h****z 的大作中提到】
: 我也搭车问AK个身体派问题哈，跑步怎么尽量减少对膝盖的冲击？这个车mileage越高
: ，磨损越厉害，人的mileage呢？车还可以换轮胎...
| h****z
发帖数: 2009 | 38 我也就在小区路上跑跑，昨晚跑了4.5迈吧，有个坏处就是老想beat clock。既然慢跑
好我就争取慢跑40分钟好了。现在要给人当长工，健康还是最重要的...
【在 a*****3 的大作中提到】
: 嗯,膝盖是个大问题.就象core/腰是人身体的中枢,连接上身和下盘.而下盘稳健又是人
: 做任何运动的关键,而膝盖则是下盘的中枢且又最脆弱的.
: 如果你的跑步只是为了健身,而不是想比赛或出成绩的话,就还好办许多.
: - 减肥!
: - 路面: 尽量在track,trail或treadmill上跑.如果是路跑,就脚步放轻,一定要慢.训练
: 速度就一定要跑track或treadmill,avoid水泥路.
: - 不要跑下坡.
: - 一定要分配时间做下盘的weight training. hip,thigh,calf,leg的肌肉强劲了,就减
: 少对膝盖的冲击了.
: 当然膝盖已经开始有不适了,就要减少或停止运动,什么冷热敷的就不可少了...
| a*****3
发帖数: 10373 | 39 慢跑是最好最能持久的运动了,是身体派的基础.你能养成慢跑的习惯 (40~60 mins),跑到七八十岁都没问题,而且对自己健康是一大帮助.我也说过了,身体派的首要好处就是,对自己负责,也就是对一家老小负责,是个好男人的表现~~
【在 a*****3 的大作中提到】
: 嗯,膝盖是个大问题.就象core/腰是人身体的中枢,连接上身和下盘.而下盘稳健又是人
: 做任何运动的关键,而膝盖则是下盘的中枢且又最脆弱的.
: 如果你的跑步只是为了健身,而不是想比赛或出成绩的话,就还好办许多.
: - 减肥!
: - 路面: 尽量在track,trail或treadmill上跑.如果是路跑,就脚步放轻,一定要慢.训练
: 速度就一定要跑track或treadmill,avoid水泥路.
: - 不要跑下坡.
: - 一定要分配时间做下盘的weight training. hip,thigh,calf,leg的肌肉强劲了,就减
: 少对膝盖的冲击了.
: 当然膝盖已经开始有不适了,就要减少或停止运动,什么冷热敷的就不可少了...
| S****2
发帖数: 349 | 40 Thanks, man, it is much appreciated.
I am not a fan of the running board, I would rather talk to decent-minded
people like you, hehehe, (that's not to say there are no decent-minded
people there.)
For the hard workout, did you mean to do all three on one day? It sounds a
bit too much, given my injury history. Anyhow, I will give it a try and
listen to my body, which is the best coach, hehe.
Holding on the pace is also my weakness too, not only the physical part, but
also how to do it. I got a 305 I can check, but I don't want to watch it
for the whole race, guess I need some practice in this aspect too.
just
【在 a*****3 的大作中提到】
: Based on the fact that
: - you run regularly around 2 miles.
: - you run 5~6 miles several times.
: - you run 9mph (6'40") on treadmill for one mile once.
: - you run a full 5K on track. However don't know the time.
: It is not bad actually. You can push yourself a little in the match. I just
: worry about the last mile in your match. If you have enough base, you will
: have more confidence to push yourself more at the end because you know you
: can keep it up.
: Here is what I suggest in the last month training (4 weeks right?):
| | | a*****3
发帖数: 10373 | 41 no no no, not 3 on one day!
You got about 4 weeks left. What I mean is, for example,
do the interval in one day of the 1st week
do the tempo in one day of the 2nd week
do the mileage repeat in one day of the 3rd week.
sth like this.
a
but
【在 S****2 的大作中提到】
: Thanks, man, it is much appreciated.
: I am not a fan of the running board, I would rather talk to decent-minded
: people like you, hehehe, (that's not to say there are no decent-minded
: people there.)
: For the hard workout, did you mean to do all three on one day? It sounds a
: bit too much, given my injury history. Anyhow, I will give it a try and
: listen to my body, which is the best coach, hehe.
: Holding on the pace is also my weakness too, not only the physical part, but
: also how to do it. I got a 305 I can check, but I don't want to watch it
: for the whole race, guess I need some practice in this aspect too.
| e*******e
发帖数: 9616 | 42 70%-80% of MHR for 30-40% of your workout should be fine.
If you reach 100% of your MHR in any training set, you should rest at least
another 24 hours before you try to get to that zone again.
【在 S****2 的大作中提到】
: 你最大心率多少？ 多少算正常。
: 我用那些个什么公式估算的是应该180～185 bpm；可是我用305测的最大也就162bpm，
: 当然我最近腿伤了没有用多次100m来测，用的是自行车那个东东测的，就是把level设
: 到最高，然后拼命踩到最大转速30秒，休息，再踩，三次。
: 我不想over-train，也不想take it too easy on myself.
| S****2
发帖数: 349 | 43 ok, that sounds reasonable, I probably can take two of them on one day, but
three of them may just broke my legs or my heart....
【在 a*****3 的大作中提到】
: no no no, not 3 on one day!
: You got about 4 weeks left. What I mean is, for example,
: do the interval in one day of the 1st week
: do the tempo in one day of the 2nd week
: do the mileage repeat in one day of the 3rd week.
: sth like this.
:
: a
: but
| S****2
发帖数: 349 | 44 Thanks, good to know, my problem is that I am not sure 162 bpm is my max....
..
least
【在 e*******e 的大作中提到】
: 70%-80% of MHR for 30-40% of your workout should be fine.
: If you reach 100% of your MHR in any training set, you should rest at least
: another 24 hours before you try to get to that zone again.
| a*****3
发帖数: 10373 | 45 no way, 162 can't be your max for sure!
..
【在 S****2 的大作中提到】
: Thanks, good to know, my problem is that I am not sure 162 bpm is my max....
: ..
:
: least
| a***a
发帖数: 40617 | 46 简单的经验公式 HRmax 230减年纪
一般target到85%就好了
【在 a*****3 的大作中提到】
: no way, 162 can't be your max for sure!
:
: ..
| S****2
发帖数: 349 | 47 Yes, there are more than a few empirical formulas, basically, all of those
gave me 180~185 bpm.
【在 a***a 的大作中提到】
: 简单的经验公式 HRmax 230减年纪
: 一般target到85%就好了
| S****2
发帖数: 349 | 48 ok, I will try to get it once my leg is back, but, I also read somewhere
that novices who were zealous about their max heart rates got hurt in
the process..., hehehe..., I am not kidding.
【在 a*****3 的大作中提到】
: no way, 162 can't be your max for sure!
:
: ..
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