T******y
发帖数: 798 | 1 Got a little tempo this afternoon on treadmill, run 2miles in 8:00min/mile
pace, and 1mile in 7:47min/mile pace. With two miles warm up and cool
down respectively, I got a total 7mile good run.
The fact is, before today, I'd never run a single mile sub 10min, in
either long or recovery runs. The only speed work I ever tried
previously, only once, was 800m intervals, and with full effort, I could
only run 3:45min for 800 ms, which means my heart almost got out of my
teeth after that trial.
It w | q*c
发帖数: 1172 | 2 from 10min to 7:47min, wow, this should come with a title 跑的爽死了。 | T******y
发帖数: 798 | 3 Can't type chinese correctly on my computer today, always coming up with
irregular symbols :(
【在 q*c 的大作中提到】
: from 10min to 7:47min, wow, this should come with a title 跑的爽死了。
| z***h
发帖数: 164 | 4 Nice breakthrough.
【在 T******y 的大作中提到】
: Got a little tempo this afternoon on treadmill, run 2miles in 8:00min/mile
: pace, and 1mile in 7:47min/mile pace. With two miles warm up and cool
: down respectively, I got a total 7mile good run.
: The fact is, before today, I'd never run a single mile sub 10min, in
: either long or recovery runs. The only speed work I ever tried
: previously, only once, was 800m intervals, and with full effort, I could
: only run 3:45min for 800 ms, which means my heart almost got out of my
: teeth after that trial.
: It w
| w****1
发帖数: 4931 | 5 that is fantastic! how come you still haven't joined the relay team yet?
【在 T******y 的大作中提到】
: Got a little tempo this afternoon on treadmill, run 2miles in 8:00min/mile
: pace, and 1mile in 7:47min/mile pace. With two miles warm up and cool
: down respectively, I got a total 7mile good run.
: The fact is, before today, I'd never run a single mile sub 10min, in
: either long or recovery runs. The only speed work I ever tried
: previously, only once, was 800m intervals, and with full effort, I could
: only run 3:45min for 800 ms, which means my heart almost got out of my
: teeth after that trial.
: It w
| y******n
发帖数: 4527 | 6 Now you feel the improvement that you made in the past weeks. How wonderful
it is. Next time try to run at a constant pace for longer distance, say 4
miles, to see how you feel like.
【在 T******y 的大作中提到】
: Got a little tempo this afternoon on treadmill, run 2miles in 8:00min/mile
: pace, and 1mile in 7:47min/mile pace. With two miles warm up and cool
: down respectively, I got a total 7mile good run.
: The fact is, before today, I'd never run a single mile sub 10min, in
: either long or recovery runs. The only speed work I ever tried
: previously, only once, was 800m intervals, and with full effort, I could
: only run 3:45min for 800 ms, which means my heart almost got out of my
: teeth after that trial.
: It w
| g*****r
发帖数: 4444 | 7 congrats! there is no feeling like finding yourself improved! | g****l
发帖数: 644 | 8 well done!
【在 T******y 的大作中提到】
: Got a little tempo this afternoon on treadmill, run 2miles in 8:00min/mile
: pace, and 1mile in 7:47min/mile pace. With two miles warm up and cool
: down respectively, I got a total 7mile good run.
: The fact is, before today, I'd never run a single mile sub 10min, in
: either long or recovery runs. The only speed work I ever tried
: previously, only once, was 800m intervals, and with full effort, I could
: only run 3:45min for 800 ms, which means my heart almost got out of my
: teeth after that trial.
: It w
| T******y
发帖数: 798 | 9 Yeah, I do want to ...
【在 w****1 的大作中提到】
: that is fantastic! how come you still haven't joined the relay team yet?
| T******y
发帖数: 798 | 10 Just had a long run and a mediumlong before that, so didn't really push
longer this time. I am already looking forward to the the next run...
wonderful
4
【在 y******n 的大作中提到】
: Now you feel the improvement that you made in the past weeks. How wonderful
: it is. Next time try to run at a constant pace for longer distance, say 4
: miles, to see how you feel like.
| | | T******y
发帖数: 798 | 11 That's exactly how I am feeling right now:)
【在 g*****r 的大作中提到】
: congrats! there is no feeling like finding yourself improved!
| c*********n
发帖数: 2120 | 12 Wonderful! Like your last sentence-:)
【在 T******y 的大作中提到】
: Got a little tempo this afternoon on treadmill, run 2miles in 8:00min/mile
: pace, and 1mile in 7:47min/mile pace. With two miles warm up and cool
: down respectively, I got a total 7mile good run.
: The fact is, before today, I'd never run a single mile sub 10min, in
: either long or recovery runs. The only speed work I ever tried
: previously, only once, was 800m intervals, and with full effort, I could
: only run 3:45min for 800 ms, which means my heart almost got out of my
: teeth after that trial.
: It w
| d****i
发帖数: 4354 | 13 赶快跑个比赛把速度记录在案，呵呵
【在 T******y 的大作中提到】
: Got a little tempo this afternoon on treadmill, run 2miles in 8:00min/mile
: pace, and 1mile in 7:47min/mile pace. With two miles warm up and cool
: down respectively, I got a total 7mile good run.
: The fact is, before today, I'd never run a single mile sub 10min, in
: either long or recovery runs. The only speed work I ever tried
: previously, only once, was 800m intervals, and with full effort, I could
: only run 3:45min for 800 ms, which means my heart almost got out of my
: teeth after that trial.
: It w
| T******y
发帖数: 798 | 14 下个月跑半马，正在yy能跑多快
【在 d****i 的大作中提到】
: 赶快跑个比赛把速度记录在案，呵呵
| d**c
发帖数: 588 | 15 1:50 would be my guess.
【在 T******y 的大作中提到】
: 下个月跑半马，正在yy能跑多快
| R*****s
发帖数: 41236 | 16 很赞， 要突破了！
【在 T******y 的大作中提到】
: Got a little tempo this afternoon on treadmill, run 2miles in 8:00min/mile
: pace, and 1mile in 7:47min/mile pace. With two miles warm up and cool
: down respectively, I got a total 7mile good run.
: The fact is, before today, I'd never run a single mile sub 10min, in
: either long or recovery runs. The only speed work I ever tried
: previously, only once, was 800m intervals, and with full effort, I could
: only run 3:45min for 800 ms, which means my heart almost got out of my
: teeth after that trial.
: It w
| T******y
发帖数: 798 | 17 It is going to be my first HM, so I initially set it as 2:15 to avoid too
much press on myself. It would be a too great achievement if I could
reach 1:50.
Let's see how my training would be for the following month...
【在 d**c 的大作中提到】
: 1:50 would be my guess.
| d**c
发帖数: 588 | 18 2:15 is way too conservative based on your tempo pace. what is your distance
and pace for long run? | p***r
发帖数: 4859 | 19 赞跑步后热爱劳动。
【在 T******y 的大作中提到】
: Got a little tempo this afternoon on treadmill, run 2miles in 8:00min/mile
: pace, and 1mile in 7:47min/mile pace. With two miles warm up and cool
: down respectively, I got a total 7mile good run.
: The fact is, before today, I'd never run a single mile sub 10min, in
: either long or recovery runs. The only speed work I ever tried
: previously, only once, was 800m intervals, and with full effort, I could
: only run 3:45min for 800 ms, which means my heart almost got out of my
: teeth after that trial.
: It w
| T******y
发帖数: 798 | 20 As I said previously, I'd never run sub 10min/mile pace for long run
previously. Most of my runs are paced between 11-13min/mile. The best
long run I had was a 10:10 paced at around 11-12miles.
distance
【在 d**c 的大作中提到】
: 2:15 is way too conservative based on your tempo pace. what is your distance
: and pace for long run?
| | | T******y
发帖数: 798 | 21 Haha, had no better way to show that I was so happy then:)
【在 p***r 的大作中提到】
: 赞跑步后热爱劳动。
| d**c
发帖数: 588 | 22 work on your long run then. IMHO, speed work won't help you much at this
level. you definitely have a shot at sub 2.
【在 T******y 的大作中提到】
: As I said previously, I'd never run sub 10min/mile pace for long run
: previously. Most of my runs are paced between 11-13min/mile. The best
: long run I had was a 10:10 paced at around 11-12miles.
:
: distance
| s***g
发帖数: 1250 | | T******y
发帖数: 798 | 24 That's also what I thought. Trying to improve the speed of long runs, and
see if I can keep longer.
【在 d**c 的大作中提到】
: work on your long run then. IMHO, speed work won't help you much at this
: level. you definitely have a shot at sub 2.
| S*M
发帖数: 10832 | 25 nice
应该试试在路上的tempo
如果8:30能坚持个三迈的话，估计你跑进俩小时没啥问题
【在 T******y 的大作中提到】
: Got a little tempo this afternoon on treadmill, run 2miles in 8:00min/mile
: pace, and 1mile in 7:47min/mile pace. With two miles warm up and cool
: down respectively, I got a total 7mile good run.
: The fact is, before today, I'd never run a single mile sub 10min, in
: either long or recovery runs. The only speed work I ever tried
: previously, only once, was 800m intervals, and with full effort, I could
: only run 3:45min for 800 ms, which means my heart almost got out of my
: teeth after that trial.
: It w
| T******y
发帖数: 798 | 26 En, got to try this next week.
【在 S*M 的大作中提到】
: nice
: 应该试试在路上的tempo
: 如果8:30能坚持个三迈的话，估计你跑进俩小时没啥问题
| e*e
发帖数: 6808 | 27 awesome!!!!
【在 T******y 的大作中提到】
: Got a little tempo this afternoon on treadmill, run 2miles in 8:00min/mile
: pace, and 1mile in 7:47min/mile pace. With two miles warm up and cool
: down respectively, I got a total 7mile good run.
: The fact is, before today, I'd never run a single mile sub 10min, in
: either long or recovery runs. The only speed work I ever tried
: previously, only once, was 800m intervals, and with full effort, I could
: only run 3:45min for 800 ms, which means my heart almost got out of my
: teeth after that trial.
: It w
| d*********6
发帖数: 6115 | 28 去ragnar网站上注册，然后选leg
【在 T******y 的大作中提到】
: Got a little tempo this afternoon on treadmill, run 2miles in 8:00min/mile
: pace, and 1mile in 7:47min/mile pace. With two miles warm up and cool
: down respectively, I got a total 7mile good run.
: The fact is, before today, I'd never run a single mile sub 10min, in
: either long or recovery runs. The only speed work I ever tried
: previously, only once, was 800m intervals, and with full effort, I could
: only run 3:45min for 800 ms, which means my heart almost got out of my
: teeth after that trial.
: It w
| T******y
发帖数: 798 | 29 will do that tonight
【在 d*********6 的大作中提到】
: 去ragnar网站上注册，然后选leg
| d*********6
发帖数: 6115 | 30 cool!!!!!
【在 T******y 的大作中提到】
: will do that tonight
|
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