g***y 发帖数: 829 | 1 Years of running,lots of good memories.
今天平淡无奇,long run中随便拿手机拍几张相片。要是以后BQ了或者搬走了,回过头
来还能重温一下曾经挥汗如雨的TX的荒山野岭。
以前听版主说easy run非常非常好但是不知为什么,看了eve提供的有关training的文
章很有收获。现在才知道它能提高LT,让肌肉能长期保持高效运转。如果
只练速度,再有mental power的人跑的距离长了也会乳酸堆积最后crash。如果平时的
easy mileage 够的话,肌肉的毛细血管线粒体什么的就会很ready,就越来越“跑不死
”了。今年准备按照挤牙膏理论,要想挤得多,就要从最下边挤,先从提高LT入手。上半年随便参加一个全马体验一下
,10.10.10打响冲击BQ的第一枪,年底再试试5K。又order了baiji的宝典,准备再深
入学习理论。
现在知道了以前跑步就知道猛跑有多荒谬。但是蛮干有蛮干的乐趣,每次跑完都很过瘾
很振作很休闲,虽然一到比赛就蔫了。这3周来每周4天8迈easy run,一次long run,根
本不做speed work. 今天l |
L******e 发帖数: 651 | 2 Very nice view and glad you can run in such good environment. |
w****1 发帖数: 4931 | 3 Good one!
I'm also planning on a more systematic approach this year. But I'm building
speed first, endurance later. Will go
from 5K to 10K to HM, and just one marathon in the fall.
的
上半年随便参加一个全马体验一下
【在 g***y 的大作中提到】 : Years of running,lots of good memories. : 今天平淡无奇,long run中随便拿手机拍几张相片。要是以后BQ了或者搬走了,回过头 : 来还能重温一下曾经挥汗如雨的TX的荒山野岭。 : 以前听版主说easy run非常非常好但是不知为什么,看了eve提供的有关training的文 : 章很有收获。现在才知道它能提高LT,让肌肉能长期保持高效运转。如果 : 只练速度,再有mental power的人跑的距离长了也会乳酸堆积最后crash。如果平时的 : easy mileage 够的话,肌肉的毛细血管线粒体什么的就会很ready,就越来越“跑不死 : ”了。今年准备按照挤牙膏理论,要想挤得多,就要从最下边挤,先从提高LT入手。上半年随便参加一个全马体验一下 : ,10.10.10打响冲击BQ的第一枪,年底再试试5K。又order了baiji的宝典,准备再深 : 入学习理论。
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z*****a 发帖数: 9790 | 4 跟随王欢喜的足迹,除了marathon
building
【在 w****1 的大作中提到】 : Good one! : I'm also planning on a more systematic approach this year. But I'm building : speed first, endurance later. Will go : from 5K to 10K to HM, and just one marathon in the fall. : : 的 : 上半年随便参加一个全马体验一下
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b***i 发帖数: 10018 | |
b***i 发帖数: 10018 | 6 easy run还要没到LT呢,所谓base training,或者牙膏的最下面,是aerobic
capacity, (cardio and blood vascular system and muscular system)。
这个练好了才可以练LT。对于LT的说法,不同教练有不同看法:
Lydiard根本没有提LT training,都包括在fartlek和10k tt里了。
Pfitzinger计划里有一些steady tempo run。
而Daniels很推崇LT,马拉松训练计划里有大量M pace run,steady tempo和cruise
intervals。
Hadd则是建议从不超过LT的pace(甚至比M pace还低)来push LT。
他们的共同之处都是要高mileage base training打好aerobic的基础,然后再
sharpening和peaking。这从800m到ultramarathon都适用。 |
g***y 发帖数: 829 | 7 Sorry,就是你推荐的Advanced Marathoning
【在 b***i 的大作中提到】 : 什么是baijiji的宝典?
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g***y 发帖数: 829 | 8 理论好强。看来我这种不学习的人一说话就漏洞百出。 原帖里LT应该改成aerobic
capacity.
【在 b***i 的大作中提到】 : easy run还要没到LT呢,所谓base training,或者牙膏的最下面,是aerobic : capacity, (cardio and blood vascular system and muscular system)。 : 这个练好了才可以练LT。对于LT的说法,不同教练有不同看法: : Lydiard根本没有提LT training,都包括在fartlek和10k tt里了。 : Pfitzinger计划里有一些steady tempo run。 : 而Daniels很推崇LT,马拉松训练计划里有大量M pace run,steady tempo和cruise : intervals。 : Hadd则是建议从不超过LT的pace(甚至比M pace还低)来push LT。 : 他们的共同之处都是要高mileage base training打好aerobic的基础,然后再 : sharpening和peaking。这从800m到ultramarathon都适用。
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b***i 发帖数: 10018 | 9 哦,有空还可以看教父Lydiard的run to the top,Dr. Jack Daniels's Running
Formula,和枕头Lore of running。
【在 g***y 的大作中提到】 : Sorry,就是你推荐的Advanced Marathoning
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m**k 发帖数: 18660 | 10 天。一网都打进了阿
【在 b***i 的大作中提到】 : 哦,有空还可以看教父Lydiard的run to the top,Dr. Jack Daniels's Running : Formula,和枕头Lore of running。
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w****1 发帖数: 4931 | 11 It seems that El Guerrouj's training is different from the typical ways
suggested by these books/coaches. His
workouts emphasize quality and not volume. I watch a bit of the trainings of
the eastern african elites - and it
seems to be all about HILLS.
【在 b***i 的大作中提到】 : easy run还要没到LT呢,所谓base training,或者牙膏的最下面,是aerobic : capacity, (cardio and blood vascular system and muscular system)。 : 这个练好了才可以练LT。对于LT的说法,不同教练有不同看法: : Lydiard根本没有提LT training,都包括在fartlek和10k tt里了。 : Pfitzinger计划里有一些steady tempo run。 : 而Daniels很推崇LT,马拉松训练计划里有大量M pace run,steady tempo和cruise : intervals。 : Hadd则是建议从不超过LT的pace(甚至比M pace还低)来push LT。 : 他们的共同之处都是要高mileage base training打好aerobic的基础,然后再 : sharpening和peaking。这从800m到ultramarathon都适用。
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b***i 发帖数: 10018 | 12 人家基因不同...我们这么搞很容易歇菜
of
【在 w****1 的大作中提到】 : It seems that El Guerrouj's training is different from the typical ways : suggested by these books/coaches. His : workouts emphasize quality and not volume. I watch a bit of the trainings of : the eastern african elites - and it : seems to be all about HILLS.
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w****1 发帖数: 4931 | 13 I'm not saying that the eastern african elites don't do easy runs. In fact
they do a lot of easy runs. Haile
sometimes runs as slow as 6:53 in training -- which is pretty much
equivalent to me running a 10 min mile.
But they do a lot of hill runs.
I am doubting the rule about 10% speed work though. I believe that as long
as you build up gradually, less
than 10% increment each week, it is possible to handle more speed work. If
you have all the time throughout
the day to run, then indeed most runs
【在 b***i 的大作中提到】 : 人家基因不同...我们这么搞很容易歇菜 : : of
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j*********g 发帖数: 3826 | 14 你本来就速度快啊,是错觉了。
的
上半年随便参加一个全马体验一下
【在 g***y 的大作中提到】 : Years of running,lots of good memories. : 今天平淡无奇,long run中随便拿手机拍几张相片。要是以后BQ了或者搬走了,回过头 : 来还能重温一下曾经挥汗如雨的TX的荒山野岭。 : 以前听版主说easy run非常非常好但是不知为什么,看了eve提供的有关training的文 : 章很有收获。现在才知道它能提高LT,让肌肉能长期保持高效运转。如果 : 只练速度,再有mental power的人跑的距离长了也会乳酸堆积最后crash。如果平时的 : easy mileage 够的话,肌肉的毛细血管线粒体什么的就会很ready,就越来越“跑不死 : ”了。今年准备按照挤牙膏理论,要想挤得多,就要从最下边挤,先从提高LT入手。上半年随便参加一个全马体验一下 : ,10.10.10打响冲击BQ的第一枪,年底再试试5K。又order了baiji的宝典,准备再深 : 入学习理论。
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b***i 发帖数: 10018 | 15 我也没有against speed work,Lydiard和Daniels的计划在peaking的时候都有很多
speedwork,speedwork能让成绩提高得很快,但是没有之前的base training的话,很
难sustain。Kenyan runners在training camp里每天跑三次,6am,4pm是easy run,
10am是hard workout。我觉得我们业余跑步的,没有这么多时间的,更加要单独用一段
时间去做base training,因为我们要跑10年20年,要持续发展,一定要给些耐性每年
几个月做base training。Mark Allen就是很好的学习榜样。
【在 w****1 的大作中提到】 : I'm not saying that the eastern african elites don't do easy runs. In fact : they do a lot of easy runs. Haile : sometimes runs as slow as 6:53 in training -- which is pretty much : equivalent to me running a 10 min mile. : But they do a lot of hill runs. : I am doubting the rule about 10% speed work though. I believe that as long : as you build up gradually, less : than 10% increment each week, it is possible to handle more speed work. If : you have all the time throughout : the day to run, then indeed most runs
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w*****h 发帖数: 1770 | |
w****1 发帖数: 4931 | 17 Well, for amateur runners that run all year long, it is not entirely clear
to me what constitutes base training.
Recently I've been running 30 something miles per week, with more speed work
than I did when I ran 50 miles
per week last year. When I felt ready, I went for a run. It turns that
naturally my mileage increases at 10% per
week. My legs recover just fine this way.
【在 b***i 的大作中提到】 : 我也没有against speed work,Lydiard和Daniels的计划在peaking的时候都有很多 : speedwork,speedwork能让成绩提高得很快,但是没有之前的base training的话,很 : 难sustain。Kenyan runners在training camp里每天跑三次,6am,4pm是easy run, : 10am是hard workout。我觉得我们业余跑步的,没有这么多时间的,更加要单独用一段 : 时间去做base training,因为我们要跑10年20年,要持续发展,一定要给些耐性每年 : 几个月做base training。Mark Allen就是很好的学习榜样。
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b***i 发帖数: 10018 | 18 i believe your ultra training gave you a pretty good base already. Plus you
are talented. :)
It seems that talent/gene really matters. There's a stats said that the the
kenyan people's running ability is 1.5 standard deviation ahead of
the european. To become an elite runner, a european needs 5.3SD (1 per
20million), while a kenyan needs only 3.8SD (80 per million).
work
【在 w****1 的大作中提到】 : Well, for amateur runners that run all year long, it is not entirely clear : to me what constitutes base training. : Recently I've been running 30 something miles per week, with more speed work : than I did when I ran 50 miles : per week last year. When I felt ready, I went for a run. It turns that : naturally my mileage increases at 10% per : week. My legs recover just fine this way.
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w****1 发帖数: 4931 | 19 To say that I have talent in running is the biggest joke. Talented are those
who could run sub 4:30 miles in
high school. For instance, you are clearly more gifted in running than I am |
b***i 发帖数: 10018 | 20 wow, thanks, you made me feel special for a moment. :)
Although I know I am just as ordinary as everyone.
I paid my price too... ITBS after the first marathon.
But all these were fun. Weren't they?
those
am
marathon
long
【在 w****1 的大作中提到】 : To say that I have talent in running is the biggest joke. Talented are those : who could run sub 4:30 miles in : high school. For instance, you are clearly more gifted in running than I am
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O*****s 发帖数: 1540 | 21 看大牛们讨论又学了不少知识, 俺现在也觉得mileage是最重要的, 毕竟马拉松比
的是耐力不是速度, 训练没有足够的mileage支撑, 比赛就容易伤。 进步快的一
般也是weekly mileage非常高的。 |
j**h 发帖数: 1230 | 22 yes, they are ;)
【在 b***i 的大作中提到】 : wow, thanks, you made me feel special for a moment. :) : Although I know I am just as ordinary as everyone. : I paid my price too... ITBS after the first marathon. : But all these were fun. Weren't they? : : those : am : marathon : long
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c*********n 发帖数: 2120 | 23 TX的荒山野岭?-:) I know I will miss it even before I leave...
的
上半年随便参加一个全马体验一下
【在 g***y 的大作中提到】 : Years of running,lots of good memories. : 今天平淡无奇,long run中随便拿手机拍几张相片。要是以后BQ了或者搬走了,回过头 : 来还能重温一下曾经挥汗如雨的TX的荒山野岭。 : 以前听版主说easy run非常非常好但是不知为什么,看了eve提供的有关training的文 : 章很有收获。现在才知道它能提高LT,让肌肉能长期保持高效运转。如果 : 只练速度,再有mental power的人跑的距离长了也会乳酸堆积最后crash。如果平时的 : easy mileage 够的话,肌肉的毛细血管线粒体什么的就会很ready,就越来越“跑不死 : ”了。今年准备按照挤牙膏理论,要想挤得多,就要从最下边挤,先从提高LT入手。上半年随便参加一个全马体验一下 : ,10.10.10打响冲击BQ的第一枪,年底再试试5K。又order了baiji的宝典,准备再深 : 入学习理论。
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