d****i
发帖数: 4354 | 1 当然如果纽约中彩了还是要去的.
新工作时间很紧,家里又多了一口,估计一周能跑4次就不错了. |
T****a
发帖数: 4651 | 2 恭喜添丁啊! 我说最近你怎么一下少跑了, 小BABY更重要啊, 一晃就会长大的...
【在 d****i 的大作中提到】
: 当然如果纽约中彩了还是要去的.
: 新工作时间很紧,家里又多了一口,估计一周能跑4次就不错了.
|
d****i
发帖数: 4354 | 3 尽量坚持每周20迈,等待战机吧...
【在 T****a 的大作中提到】
: 恭喜添丁啊! 我说最近你怎么一下少跑了, 小BABY更重要啊, 一晃就会长大的...
|
T******y
发帖数: 798 | 4 恭喜添丁！ 跑步不急，青山常在，细水长流～
【在 d****i 的大作中提到】
: 当然如果纽约中彩了还是要去的.
: 新工作时间很紧,家里又多了一口,估计一周能跑4次就不错了.
|
m**k
发帖数: 18660 | 5 Congrats ! follow outbacker and baiji. You will be faster
【在 d****i 的大作中提到】
: 当然如果纽约中彩了还是要去的.
: 新工作时间很紧,家里又多了一口,估计一周能跑4次就不错了.
|
R*****s
发帖数: 41236 | 6 恭喜恭喜， 跑步不急， 来日方长。。。
【在 d****i 的大作中提到】
: 当然如果纽约中彩了还是要去的.
: 新工作时间很紧,家里又多了一口,估计一周能跑4次就不错了.
|
f*******g
发帖数: 3304 | 7 恭喜州长 卸任后又加丁又加班
希望能抽到 来NYC跑
【在 d****i 的大作中提到】
: 当然如果纽约中彩了还是要去的.
: 新工作时间很紧,家里又多了一口,估计一周能跑4次就不错了.
|
l*****i
发帖数: 183 | 8 I suggest you to use FIRST training method. It requires much less training
time. It so far works for me. I ran my first FM for about 4:18. I used FIRST
for my second and third FM. The second FM time improved to 3:39, and third
to 3:25. I skipped all the cross-training parts in both training. It is best
to add two cross-training. I'll use it again for this year's NYCM. |
v***l
发帖数: 2623 | 9 我好奇去google了一下这个FIRST，基本上就是一周一次interval，一次tempo，一次
Long run？有一定base的人，跑过10k或半马，然后用这个估计会提高很快。只跑过
3mile那种，这个计划估计很吃力。
FIRST
third
best
【在 l*****i 的大作中提到】
: I suggest you to use FIRST training method. It requires much less training
: time. It so far works for me. I ran my first FM for about 4:18. I used FIRST
: for my second and third FM. The second FM time improved to 3:39, and third
: to 3:25. I skipped all the cross-training parts in both training. It is best
: to add two cross-training. I'll use it again for this year's NYCM.
|
l*****i
发帖数: 183 | 10 This plan is not easy. I rarely run the prescribed interval speed. I blame
that on my lacking aerobic capacity. I now start to use LHR running to
build up my base before I jump back into the FIRST training again. |
|
|
v***l
发帖数: 2623 | 11 我一加speedwork就挂，不过这个plan看着真是让人眼馋啊，估计我要能跟下来就牛了
。我决定再LHR一年再说。
【在 l*****i 的大作中提到】
: This plan is not easy. I rarely run the prescribed interval speed. I blame
: that on my lacking aerobic capacity. I now start to use LHR running to
: build up my base before I jump back into the FIRST training again.
|
l*****i
发帖数: 183 | 12 Building base is important. I lacked the high mileage. Running LHR is hard.
Just moment of not paying attention my heart rate goes up. I try also to
keep 180 steps per minute at the pace of over 11 minutes.
BTW the key for FIRST to work is to find out your right pace. Too fast one
could easily get injured. Too slow it doesn't work well. Also those latter
20 milers are hard.
【在 v***l 的大作中提到】
: 我一加speedwork就挂，不过这个plan看着真是让人眼馋啊，估计我要能跟下来就牛了
: 。我决定再LHR一年再说。
|
p***r
发帖数: 4859 | 13 恭喜！
【在 d****i 的大作中提到】
: 当然如果纽约中彩了还是要去的.
: 新工作时间很紧,家里又多了一口,估计一周能跑4次就不错了.
|
d****i
发帖数: 4354 | 14 FIRST 强度有点大，我还是来个一快一长，一到两慢吧。
.
【在 l*****i 的大作中提到】
: Building base is important. I lacked the high mileage. Running LHR is hard.
: Just moment of not paying attention my heart rate goes up. I try also to
: keep 180 steps per minute at the pace of over 11 minutes.
: BTW the key for FIRST to work is to find out your right pace. Too fast one
: could easily get injured. Too slow it doesn't work well. Also those latter
: 20 milers are hard.
|
w****1
发帖数: 4931 | 15 Many speedy guys you see in races and on track teams never do LHR. I don't
believe LHR is necessary for running fast. Speed does not cause injuries. Bad
forms causes injuries. And bad forms tend to occur when one is tired,
either from speed or distance. Forefoot runners, ditch cushioned heels and
go flat. Once you go flat, you will never go back.:)
.
【在 l*****i 的大作中提到】
: Building base is important. I lacked the high mileage. Running LHR is hard.
: Just moment of not paying attention my heart rate goes up. I try also to
: keep 180 steps per minute at the pace of over 11 minutes.
: BTW the key for FIRST to work is to find out your right pace. Too fast one
: could easily get injured. Too slow it doesn't work well. Also those latter
: 20 milers are hard.
|
