c*********n
发帖数: 2120 | 1 看的是12周的计划，前几天因为都是慢跑没什么问题
今天按照计划应该是13麦，有8麦的MP run
前4麦想着慢慢加速，后面加到8:40或 8:20但是发现自己后面加速也加不上去，最后也
只有9:00，还累的不行，不到9麦就回家了。。。
我的问题是：
你们这个MP 是怎么定的？
是不是先按一个慢的跑，最后训练过程中提高，保证距离比较重要？
可能我还不在状态，这样的话是不是应该重新按第一周计划走，保证达到每周的训练量？ |
w********6
发帖数: 12977 | 2 Literally, it is advanced, meaning you should not follow it if it is your
first full M.
If you really into the AM program, better choose a speed that is 30 second
slower than your half M.
It is tough program! |
w********6
发帖数: 12977 | 3 BTW, baiji start his MP at 7:40 or so, but finish at 7:14 |
c*********n
发帖数: 2120 | 4 Thanks!
8:50 is 30sec+HF, 9:20 is last FM
I guess I need to look at the overall schedule to know how much I can handle.
【在 w********6 的大作中提到】
: Literally, it is advanced, meaning you should not follow it if it is your
: first full M.
: If you really into the AM program, better choose a speed that is 30 second
: slower than your half M.
: It is tough program!
|
b***i
发帖数: 10018 | 5 我印象很深刻，11/29/09第一次跑MP run，计划16m w/ 8mi@MP。
那时候还觉得能跑sub8min pace很爽，很拉风...
结果MP部分只跑了5mi就跑不动了，最高速度只有7:53/mi。
最后三迈走到天黑都没走到，特别惨...
【在 w********6 的大作中提到】
: BTW, baiji start his MP at 7:40 or so, but finish at 7:14
|
b***i
发帖数: 10018 | 6
12/20/09，第二次MP run，计划18mi w/ 10mi @MP。
第一次跟老狼跑，按计划完成了，MP部分平均7:36/mi。
1/17/10，第三次MP run，计划16mi w/ 12mi @MP。
也按计划完成了，MP部分平均7:21/mi，而且最后一迈finish strong @6:49/mi。
2/14/10最后一次MP run，计划18mi w/ 14mi @MP。
结果状态很好，跑了18mi MP，平均7:11/mi。
【在 b***i 的大作中提到】
: 我印象很深刻，11/29/09第一次跑MP run，计划16m w/ 8mi@MP。
: 那时候还觉得能跑sub8min pace很爽，很拉风...
: 结果MP部分只跑了5mi就跑不动了，最高速度只有7:53/mi。
: 最后三迈走到天黑都没走到，特别惨...
|
b***i
发帖数: 10018 | 7 if i were you, i will set full marathon goal based on the 5k race,
or only slightly slower, which is around 3:40 for a FM, or BQ...
I strongly believe with 12 weeks of AM training, your HM time will go below
1:45 and you have a chance to BQ.
Of course, you can start with slower training paces.
Your VDOT will gradually increases probably 3-4 point.
handle.
【在 c*********n 的大作中提到】
: Thanks!
: 8:50 is 30sec+HF, 9:20 is last FM
: I guess I need to look at the overall schedule to know how much I can handle.
|
g***y
发帖数: 829 | |
w********6
发帖数: 12977 | 9 看來我也要認真follow一個計劃，一直都沒能做到，主要是沒有對計劃的信心
【在 b***i 的大作中提到】
: if i were you, i will set full marathon goal based on the 5k race,
: or only slightly slower, which is around 3:40 for a FM, or BQ...
: I strongly believe with 12 weeks of AM training, your HM time will go below
: 1:45 and you have a chance to BQ.
: Of course, you can start with slower training paces.
: Your VDOT will gradually increases probably 3-4 point.
:
: handle.
|
c*********n
发帖数: 2120 | 10 Thank you very much for the suggestions!
I realized that yesterday maybe just because my body is not in a good
situation-:)
Good to know that all the pace is adjustable-:)
below
【在 b***i 的大作中提到】
: if i were you, i will set full marathon goal based on the 5k race,
: or only slightly slower, which is around 3:40 for a FM, or BQ...
: I strongly believe with 12 weeks of AM training, your HM time will go below
: 1:45 and you have a chance to BQ.
: Of course, you can start with slower training paces.
: Your VDOT will gradually increases probably 3-4 point.
:
: handle.
|
|
|
c*********n
发帖数: 2120 | 11 this is very impressive!
Good luck to your LA!!!
【在 b***i 的大作中提到】
: if i were you, i will set full marathon goal based on the 5k race,
: or only slightly slower, which is around 3:40 for a FM, or BQ...
: I strongly believe with 12 weeks of AM training, your HM time will go below
: 1:45 and you have a chance to BQ.
: Of course, you can start with slower training paces.
: Your VDOT will gradually increases probably 3-4 point.
:
: handle.
|
l****g
发帖数: 1705 | 12 弱问一个。。。
AM是什么意思，MP是什么意思。。。
谢谢
量？
【在 c*********n 的大作中提到】
: 看的是12周的计划，前几天因为都是慢跑没什么问题
: 今天按照计划应该是13麦，有8麦的MP run
: 前4麦想着慢慢加速，后面加到8:40或 8:20但是发现自己后面加速也加不上去，最后也
: 只有9:00，还累的不行，不到9麦就回家了。。。
: 我的问题是：
: 你们这个MP 是怎么定的？
: 是不是先按一个慢的跑，最后训练过程中提高，保证距离比较重要？
: 可能我还不在状态，这样的话是不是应该重新按第一周计划走，保证达到每周的训练量？
|
m**k
发帖数: 18660 | 13 AM = Advanced Marathon (traing plan by Peter Pfitzinger )
MP = Marathon pace (the pace you will run in marathon race)
【在 l****g 的大作中提到】
: 弱问一个。。。
: AM是什么意思，MP是什么意思。。。
: 谢谢
:
: 量？
|
l****g
发帖数: 1705 | 14 谢 :-)
【在 m**k 的大作中提到】
: AM = Advanced Marathon (traing plan by Peter Pfitzinger )
: MP = Marathon pace (the pace you will run in marathon race)
|
A***a
发帖数: 1799 | 15 为什么要12周,第一次用还是上18周比较好,是不是比赛日期不允许啊?
MP加不上去没关系,我还经常LT CHICKEN OUT呢, JUST A BAD DAY.先保证里程数.
量？
【在 c*********n 的大作中提到】
: 看的是12周的计划，前几天因为都是慢跑没什么问题
: 今天按照计划应该是13麦，有8麦的MP run
: 前4麦想着慢慢加速，后面加到8:40或 8:20但是发现自己后面加速也加不上去，最后也
: 只有9:00，还累的不行，不到9麦就回家了。。。
: 我的问题是：
: 你们这个MP 是怎么定的？
: 是不是先按一个慢的跑，最后训练过程中提高，保证距离比较重要？
: 可能我还不在状态，这样的话是不是应该重新按第一周计划走，保证达到每周的训练量？
|
A***a
发帖数: 1799 | 16 AM: Advanced Marathoning (AM) by Pete Pfitzinger, 宝典.
MP: Marathon Pace,就是你跑马拉松的平均配速.
【在 l****g 的大作中提到】
: 弱问一个。。。
: AM是什么意思，MP是什么意思。。。
: 谢谢
:
: 量？
|
A***a
发帖数: 1799 | 17 还四海您手快.哈.
【在 m**k 的大作中提到】
: AM = Advanced Marathon (traing plan by Peter Pfitzinger )
: MP = Marathon pace (the pace you will run in marathon race)
|
