w****1
发帖数: 4931 | 1 The shorter the race is, the longer the warm up. One can even jog around the
entire 5K course to warm up for a 5K race. |
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w****1
发帖数: 4931 | 2 I decided to sign up for this HM race last Tuesday. It was a good decision -
- got a satisfying PR. Official time 1:26:23.
My 305 recorded 13.31 miles in 1:26:24 (6:29/mi avg, as opposed the official
6:35 avg pace). Here is a recap of the race (splits are recorded with
autolap):
mile 1: 6:32, lined up with PZ at the starting line. PZ was saving his legs
for the battle of Chicago next week. my game plan was to run the first mile
in about 6:40.
mile 2: 6:42, since the first mile was a bit fast, I |
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m**k
发帖数: 18660 | 3 welcome!
Chicago Marathon is in Oct, so very few Half races in this area (since
most of people are taking break for the season).
Yes. Schuamburg has one. never run that but could be a fun race.
(do not think it has chip - but it also means cheaper)
good luck.
kills |
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c*******r
发帖数: 13580 | 4 My report:
Having not run regularly for 2 years, decided to pick it up. So I entered a
fundraising race for HIV/AIDS two weeks ago, just to get an idea where I am.
Didn't prepare at all, even did an interval cycling class the day before.
Weather was pretty good for a race, high 50's, overcast. Road is a little
wet. Course is flat, downside is that it's a out and back course, which
means there will be a 180 degree turn.
Ate a banana for breakfast, warmed up by jogging about 1.5 miles. I started
p... 阅读全帖 |
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w****1
发帖数: 4931 | 5 speaking of going out fast, I wonder if I should try to lead the race for
the first mile in my 5K race next weekend (and then die gloriously).:D
miles. |
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y******n
发帖数: 4527 | 6 A soccer game is definitely no no in a week after marathon.
I got the pulled calf injury only due to a 2-mile recovery run, four days
after the race. So we have to be really careful. What Baiji did can give us
a positive example of how to do the right recovery after a FM race.
good luck for your recovery.
recovery
I
of
could
trained |
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c*******r
发帖数: 13580 | 7 I did this course 3 years ago and finished 43:56. I was hoping to hit 46
this time but ended up with 47:17. My excuse is the crowd. Part of the
course overlaps with 5k walk. It was impossible to pass the thick crowd. It
was pouring when I drove to UW stadium this morning, with strong wind. A
little chilly, but not freezing. Glad that the pouring rain became drizzling
when the race started and stayed that way during the race. The road was
full of small ponds though.
Mile 1 was fun, I was going a ... 阅读全帖 |
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y******n
发帖数: 4527 | 8 sorry to waste all of your encouragements before the race.
Definitely will do better next year. |
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R*****s
发帖数: 41236 | 9 not bad at all, 连着跑马比赛绝对不是一个good idea, 没有受伤已经很好了。。
我其实本来想让你慢慢跑， 怕挨板砖。。。
quit
bad，但是一不留神就会slow down，而不是芝加哥时一不留神就跑快。前半程有至少有
两个大坡，爬完之后心跳就急剧上升。过15K的时候1:09，半程的时候1:37，和芝加哥
的时候持平，不能说不好。但是我自己知道，今天不可能像在芝加哥那样finish
strong。原因很多，最简单也最致命的一个就是训练荒废了三周，肌肉的承受能力立刻
就下降了，归根结底还是实力未到。一些客观因素，岔气、calf开始痛、脱水等等，就
都是表象了。
到水站，就知道自己开始有点脱水了。在过了半程之后，跑了两迈on pace，从16迈开
始的水站就每个水站开始走路，喝3杯，不过还是太晚了。由于calf的原因，我不得不
减少paw back的力量，自然速度减慢。还有一个大问题就是4个gel居然也没够吃，后面
4迈很饿，饿的我跑完之后就立刻想狂吃。race之后的meal还不错，clam chowder，
pasta，今天途中想quit的时候，其中一个原因让我... 阅读全帖 |
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b***i
发帖数: 10018 | 10 深有同感，我9月底跑FM之前还幻想可以接着在10/17的long beach和12/5的CIM跑出PR
。跑完就知道是mission impossible了，自己无法迅速恢复，只好回到原点，base
training。
为他去年也是3周之内跑了两个race。可是我总是忘记自己已经不是只有20几岁了，以
为还可以和以前一样，很快恢复。 |
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y******n
发帖数: 4527 | 11 You know that I am not gonna run slowly in a race unless I have to. I am not
like Baiji who has enough patience, which I am really jealous about.
Yes, it is good not to have more injuries and my calf is not that bad either
. |
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y******n
发帖数: 4527 | 12 I was missing Xiaolong indeed yesterday. In such a small race, I was running
alone in the first half most of the time.
However, the AM training plan just gives me confidence and I believe with a
18 week work, I will do a much better job. |
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w****1
发帖数: 4931 | 13 speaking of suffering, 6 years ago I ran CCM with a +40 minutes split. I
will go there and take my revenge one
day as well.:)
quit
bad，但是一不留神就会slow
down，而不是芝加哥时一不留神就跑快。前半程有至少有两个大坡，爬完之后心跳就急
剧上升。过15K的时候1:09，半程
的时候1:37，和芝加哥的时候持平，不能说不好。但是我自己知道，今天不可能像在芝
加哥那样finish strong。原因很
多，最简单也最致命的一个就是训练荒废了三周，肌肉的承受能力立刻就下降了，归根
结底还是实力未到。一些客观因
素，岔气、calf开始痛、脱水等等，就都是表象了。
到水站，就知道自己开始有点脱水
了。在过了半程之后，跑了两迈on pace，从16迈开始的水站就每个水站开始走路，喝3
杯，不过还是太晚了。由于calf的
原因，我不得不减少paw back的力量，自然速度减慢。还有一个大问题就是4个gel居然
也没够吃，后面4迈很饿，饿的我
跑完之后就立刻想狂... 阅读全帖 |
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w****1
发帖数: 4931 | 14 2:45 on that course would be too hard. if you want to win a prize in a local
marathon race, you can try around
the lake marathon in wakefield. MA.:)
to
to |
|
f******6
发帖数: 723 | 15 I had a 13-mile run last Sat. My right knee started to bother me at mile 6 (
ITBS). Then the left knee
joined at mile 10 ...not very serious though...o.w. I would not have been
able to finish it.
My first HM race is less than two weeks away. Should I try another long run
this weekend? I would
love to...but as a rookie, I am more concerned that I might hurt myself and
fail in the race later. What
do you guys think? I will do some intervals/tempo/crossing training this
week and the week after.
Wi... 阅读全帖 |
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w****1
发帖数: 4931 | 16 It is amazing to watch her race though. She led from the start of the race
all the way to the end. I didn't even see her looking back once.
her |
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f*******n
发帖数: 5241 | 17 http://www.denverpost.com/sports/ci_16558468
The Competitor Group, the company that organized the Oct. 17 race, said
participants' times had been adjusted accordingly for the extra 0.14 miles
— about 232 meters. A runner racing at an eight- minute mile pace would
take off about 1 minute, 9 seconds from his or her finish time.
哈哈，我又赚了一分钟，官方网站成绩被改成4:26:43了。：）那些处于BQ边缘的可亏
大了。 |
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B*******l
发帖数: 42 | 18 Marathon Sunday was my sixth marathon. Also the most fun and a
resounding vindication that when train smartly,
average Joe/Josephine can be Boston bound.
By the grace of the McMillan calculator, it was mildly encouraging due to
several projections all suggesting a finish
time of 3:10-315. My previous two half marathons were 1:30:24 &
1:31. Plus a few faster 20miler mock races, it
looks good on paper. Most importantly, for nearly all of 201... 阅读全帖 |
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w****1
发帖数: 4931 | 19 nah, it was 6:14 avg. It was really pretty slow compared to some of my other
races. But I didn't feel that I went at 100% effort today -- since I was
able to chat at mile 3.:) It was a good race for me. |
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l*******o
发帖数: 669 | 20 Thanks. I have no idea why I got side stitch this time because I hardly have
this problem, and even when I did get it very occasionally, it would go
away in a few minutes. Yes, I had to deal with it for a long time during the
race. I know two things can help to fight for it, changing breathing
pattern and changing pace. Well, the latter wasn't an option for me in the
race.
can
the |
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c*********n
发帖数: 2120 | 21 When I passed the finish line, I saw the time:3:42:**. I just felt so tired,
cold, and almost shaky. When baiji said he wanted to get some food, I
insisted to go to have a massage-:) He was considerate to go to the massage
place with me and went to get the bag for me as I was waiting in the line.
At that time, I knew I should let him to eat although I did not want to eat
any thing-:) After a little while, cives came out from the massage tent and
told me there was a long long line to wait even in... 阅读全帖 |
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S*********g
发帖数: 7653 | 22 now outside,just race result. race report later
chip time
37:47 10K
Overall 7th
25-29 Male 2nd place
mile split
mile 1 5:42
mile 2 11:40
mile 3 17:37
mile 4 23:43
mile 5 29:48
mile 6 36:01
rest: 37:47
Garmin shows the pace 6:00 |
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w****1
发帖数: 4931 | 23 fantastic debut race, great report! you should write about your running
experience and send it to runner's world. seriously.
40 |
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y****o
发帖数: 646 | 24 看完REPORT的感觉就是，计划都是浮云。。。
奖杯真牛！！！
赞第一次race～& cong!!!!
40 |
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b***i
发帖数: 10018 | 25 i also planned to target 6:00 pace in today's 10k race.. however the
misplaced mile markers messed up my pacing... it's hard to speed up 10
seconds per mile later in the race.
, |
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b***i
发帖数: 10018 | 26 today i ran my 10k race as a marathon dress rehearsal, planned to run the
first two miles 7:10, 7:00, then down to 6:50.
Ended up: 6:57, 7:04, 6:39, 6:51, 6:45, 6:46, 5:07(0.21mi finish).
Need to slow down more in mile 1 and mile 3, they should feel very easy on
race day.
but
first
and |
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w****1
发帖数: 4931 | 27 yeah I've been too lazy to bring my GPS on my runs nor to keep track of my
record. just enjoying the running, nothing more.
my legs felt reasonably good in my long run today. it seems that yesterday's
race didn't wear out my legs because I had breathing trouble and couldn't
push as hard as I'd have liked. Perhaps I'll do the same race again next
weekend.
yflogan joined our group run today. It was great fun! |
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b***i
发帖数: 10018 | 28 depends on the person. i won't even run a 5 mile tempo a week before the big
race.
last september i did a 10k race 15 days before a marathon, i didn't fully
recover from it.
miler |
|
S*********g
发帖数: 7653 | 29 不知道有没有像Daniel's Running formula上那种
由VDOT值来预计的各种距离的race，经过训练会达到的成绩？
比如50miles的比赛，50K,100K,100miles race在当前VDOT下，经过一个cycle的训练应
该会在
一个什么样的时间内完成？（假设是平路） |
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L********e
发帖数: 1202 | 30 今天的Indy mini marathon是US最大的半马。属于Indy 500 festival的一部分。每年
都很早就sold out。人多，挤，想跑快是不可能的。都是为了凑热闹去的。所谓的感受
气氛，或重在掺乎。
但我要说的是另一个race－ 'Anit-Mini Marathon'。创办人是一老头儿。九年前mini
没报上名，一气之下就自创了一个'anti-mini marathon'.比赛是同一时间同样距离。
不同的地方你基本能想到，但也有你想不到的：
1. no registration, no fee. Just show up and run.
2. no chip timing, note your own time on paper after you are done. (will be
posted to its website).
3. everyone who finishes HM will get generouse cash reward!!!
4. no crowd. only 200 people typically (mini is 35,000... 阅读全帖 |
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f*******d
发帖数: 12693 | 31 有maniac的趋势了。
the only finisher!
bleeding had. It's a "fat ass" race, we paid only $25 and got well stocked
aid station every 5 miles. But I was a bit surprised that the Race organizer
didn't even have a first
fresh, but the course was too muddy and rocky with one week of rainand it's
even more dangerous than bear mountain at some point . The course didn't
have major hills to climb lik
forward to next one.
already had 500 miles on it. Except for really muddy sections, it held up
well and gave me... 阅读全帖 |
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y******n
发帖数: 4527 | 32 Seems to be a small race, but there is prize money for top 3 finishers and
top 3 in each age group.
haha, yying
It is in New Bedford, MA. So whx may want to come down to race it as well. |
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w****1
发帖数: 4931 | 33 I may run the fresh pond saturday race (5-miler) as a tempo run. I'm in no
shape to race 5K right now. |
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w****1
发帖数: 4931 | 34 speedwork/racing就是毒药，不能太多。很多elite选手的职业生涯就是因为over
racing而过早结束的。 |
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y****o
发帖数: 646 | 35 haha, that's what Prefontaine call winning a 5k race when staying behind and
saving energy for 12 laps and stealing the race in the last 200 yards--
chicken shit:)
不过我干过比你更猥琐的事，也是躲在别人身后，故意狂喘气，喘各种粗气，让他产生
了身后这个人已经不行了，马上就能把他耗死的错觉从而不再加速。。。耗到最后冲刺
把人家超了。。。：）哎。。年少的时候真是道德败坏呀！！！ |
|
|
B****n
发帖数: 194 | 37 一直潜水, 今天跑了第一个5k比赛,Longest Day Road Race 5k (Vancouver), 发个投
名状.
今天的比赛course全部在UBC校园里,5k一个loop,10k2个loop.赛前目标sub20, 没完成
任务:(
Gun Time:20:04.40
Net Time:20:02.16
splits(GPS):
1km : 3:23
2km : 4:06
3km : 4:12
4km : 4:18
5km : 4:02
我觉得这个5k比较难, 前800m是个下坡,后面有一个1km多的上坡,我上完这个坡就跑不
动了, 后面还有2,3个坡,第三个坡速度掉的很厉害,呼吸已经跟不上了,下坡都跑不动了
,在4km的水站停下来喝了一口水. 最后100m冲了一下,超了一个mm, 过了终点, 真是两
眼发黑,这次真的是all out了, 走了20多分钟才缓过来.
这次没达到目标主要是前1,2km太快,心跳太高,后面没有力气了, 最不应该的是喝水,坚
持一下没准就sub20了。
再不跑5K了，太痛苦了， 比10k tough 多了， 就是考验意志，好几次都想放弃了。
这个... 阅读全帖 |
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v***l
发帖数: 2623 | 38 Boomer's Cystic Fibrosis Run to Breathe (10K) race report
这是个木有PR也木有鸡血的比赛，实属心情很好，所以写个report兼倾诉最近训练的苦
水~~~
Boomer是一个NFL的著名球员，他的儿子得了一种白人比较常见的遗传性疾病，Cystic
Fibrosis，翻译成囊肿性纤维化。大部分患者都会在二三十岁出现肺衰竭而导致死亡，
唯一的延缓办法是肺移植。这个一万米比赛是为了寻找cure的fund raising，增加对这
种疾病的认知度（比如我是跑完wiki才知道这种疾病的严重性），也是为了鼓励患者多
参予体育运动。
最近几周训练不给力，虽然我从来没ITBS过，因为姐有的都是fancy的毛病！比如说最
近有点“耻骨炎”（请自行google）的征兆，这块一般只有孕妇才抱怨疼痛的骨头，原
来在剧烈运动后是很容易疲劳性骨折的。所以训练上开始降低Long run，希望每天慢跑
来增加mileage，同时tempo，interval全部去掉（以前本来也很少练）。
今天本来是抱着打酱油的心态去参加比赛的。因为昨天没睡好，早上很晚才起，到了比... 阅读全帖 |
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M**u
发帖数: 10158 | 39 在我们local
PR叫potomac running store...专门有一组race叫 PR race... |
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R*****s
发帖数: 41236 | 40 如花太猛了，轻松超俺两圈多， 中间跟了一下， 发现似乎是
5分半的pace， give up....
白老大太不给力了， 居然tune up race也玩LHR...
很荣幸见到弯曲的众高手， Larry哥太猛了， 俺跑得气喘
呼呼的才能跟上...
北加的气候太适合跑步了， 又湿润又不晒， 跑完race真是
神清气爽啊~~~~~~ |
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L***0
发帖数: 1283 | 41 To finish Rocky Raccoon 100 in under 30 hours is definitely easier than a 3-
hour marathon. To finish Hardrock 100 in under 30 hours is definitely harder
than a 3-hour marathon. (I'm implicitly assuming that one trains
specifically for the race.)
The thing about TRAIL ultra is that every race is different. Just because
they are of the same distance (100 mi) doesn't mean that they are of the
same difficulty.
first |
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L***0
发帖数: 1283 | 42 No. The cut for the ultra is MUCH higher than in marathons. The reason is
because many people want to run famous ultra races, but the race organizers
do not want too many participants, in order to protect the trail, and for
the fact that many sections of the trail are so narrow that they only allow
one person to pass at a time. |
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y******n
发帖数: 4527 | 43 Nice long run after race. I had a recovery 5 mile in the morning. Try to
make a run tomorrow before the hurricane comes, but let's keep our finger
crossed.
race,
to
back
know |
|
r*****s
发帖数: 590 | 44 我好像记得看了欢喜王还是谁一个race report，说是有一阵只跑长的不练speed然后
race一个中距离，觉得跑不太快但是非常strong |
|
A***a
发帖数: 3603 | 45 从8/1开始，想减肥。决定跑步，一个礼拜3次。
第1-2周：跑跑停停到最后连跑30分钟。
3-9周：从RW smartcoach下载5K training plan. 然后跑第一次5K race. 成绩28:49.
当时就跑到跑版汇报了。http://www.mitbbs.com/article0/Running/31462571_0.html
其实跑到2个月不到的时候发现，如果想减肥，真是不该跑步。但是既然喜欢上了，就
只是为跑步而跑步了。
第10-26周：从RW smartcoach下载10K training plan. 每周1-2次easy , 1次tempo or
interval, 1 次long (6-11mile).
期间脚心靠脚跟的地方微痛2天。吓的歇了一周。所以本该16周的plan变17周。
今天1/29，纪念自己跑步26周，决定去找个race. 附近没有10k比赛。看见local
running club每周有组织5k. 就去了。
天气很好36F. 风10mph. 我穿3件长袖，长裤， 手套+帽子。
虽然才5块钱，但组织的井井有条.
在每个mile 的地方有人喊... 阅读全帖 |
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L***0
发帖数: 1283 | 46 Haile is done. This is his last major race.
Winning it would not have been enough. He would need sub 2:05. Three young
Ethiopians ran 2:04s in the same race just weeks ago. |
|
w*****h
发帖数: 1770 | 47 Chicago downtown的8k race已经过去快一周了， 就简单汇报一下吧。
本来整个冬训以来， 自我感觉状态都不是太好， 没有什么进步。 对于这个比赛也是
犹豫再三。 最后时刻考虑到天气会非常难得的合适，而且也避免半年内的第二个DNS,
决定冲一把。
当天出发晚了一些， 找parking费了一点周折。 然后上厕所，寄包， 也没什么时间
warm up了， 自觉站到了队伍里等待开始。 第一个mile就是不可避免的左冲右突，多
绕了不少路，不过也避免我一开始太快的毛病。
一路无话，基本就是随人流匀速向前， 倒也没有感觉太痛苦。 过了5k也没注意看时间
。 后来网上查是19'14. 这之后就开始喘了。 腿上没觉得啥累，心肺跟不上了，就盼
望下一个拐弯的出现。 最后过“罗斯福桥”彻底crash, 前面一直超人，这里被好几个
超过。 稍稍缓过劲来就是最后冲刺了。 过终点GPS显示是30'40, 5.09迈。 估计是因
为高楼太多，还要过隧道， 信号有点乱。 后来查时间也不对，官方时间是30'43, 多
了3秒。
无论如何，两年以后能再次PR近一分半还是挺高兴的。 最大原因是气... 阅读全帖 |
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L***0
发帖数: 1283 | 48 If you don't regret entering the race by mile 2, you didn't race.
push |
|
y**********u
发帖数: 6366 | 49 spirit of reston 5k，写个报告
跑了20：36， 比较菜，看高手的可以直接掠过了
今年在国内呆了2个月，每天1包烟，偶尔还喝很多白的，搞的身体很巨虚。整个3月份
下半个月就没运动过。正好这次回来工作1个月，看到有个比赛，打算借这个机会锻炼
一下
这周听了lt100大牛的建议，周二跑了2*2mile的tempo, 周三跑了3*1mile的interval,
周五跑了4*1mile的interval，每次都巨痛苦，基本玩不成
周五晚上玩游戏玩到2点多，抽了2根烟解解馋，防止今天早上抽烟伤害肺活量
提前10分钟到，拿了bib, 慢跑了5分钟热身，腆着大肚子走到起跑线，一看，这哪是5k
race,这是啤酒肚比赛，站着的20-30个人看着和我体型也差不多。
比赛开始第一mile，我就跟着一个看着体型还能看看的哥们冲在前头，越跑越舒服，最
后到了1mile终点的时候，一看表，怎么都7分多的pace了，尼玛还好意思跑在前头。赶
紧把他超过。
一会儿过了1mile mark就一个下坡，我就在那个下坡把左脚鞋带给跑掉了，谁让我平时
跑步从来不系鞋带，直接套进去了。那个领航的biker劝... 阅读全帖 |
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S*******a
发帖数: 63 | 50 RT,
首斑马前9天学校里有个小RACE,应该很好玩所以想参加一个，
不知道5K好还是10K好？10K会不会太长？
看了几个PLAN，那天本来也有6-7迈，
不过目标首斑马能跑2小时10分或者2小时内，
有点怕这个RACE跑HIGH了或者ALL OUT了弄出啥后遗症。
谢谢！
BTW，谁知道为啥俺每次欲回复都不能哇，俺好想谢谢各种指点滴，
但总是自动跳到某个以前写的帖子。。。 |
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