m******g
发帖数: 516 | 1 Traing to BQ in May. The BQ speed for me will be 8 ml/hr. I am doing long
runs (16 - 18 miles) at 7.3-7.5 ml/hr now. When I do tempo training at 9 ml/
hr, I can only last 18-21 mins, plus warm up/cool down. Should I lower my
tempo speed to 8.6-8.8 in order to make it 30-40 minutes work out, or keep
push for speed in tempo training? Just do not want to waste the valuable
tempo training. |
b***i
发帖数: 10018 | 2 you can't train at a speed that you can't sustain...
8.6-8.8mi/hr for 30-40 minutes sounds about right.
ml/
【在 m******g 的大作中提到】
: Traing to BQ in May. The BQ speed for me will be 8 ml/hr. I am doing long
: runs (16 - 18 miles) at 7.3-7.5 ml/hr now. When I do tempo training at 9 ml/
: hr, I can only last 18-21 mins, plus warm up/cool down. Should I lower my
: tempo speed to 8.6-8.8 in order to make it 30-40 minutes work out, or keep
: push for speed in tempo training? Just do not want to waste the valuable
: tempo training.
|
m******g
发帖数: 516 | 3 Thanks for the advice. I tempo-ed 35 mins at 8.7 mph today, feel much better
trained. Also read Hal Higdon's training guide today, 9 mph should be my
speed goal for 10x800 intervals.
【在 b***i 的大作中提到】
: you can't train at a speed that you can't sustain...
: 8.6-8.8mi/hr for 30-40 minutes sounds about right.
:
: ml/
|
b***i
发帖数: 10018 | 4 够快的。你跑的是哪一个全马？
better
【在 m******g 的大作中提到】
: Thanks for the advice. I tempo-ed 35 mins at 8.7 mph today, feel much better
: trained. Also read Hal Higdon's training guide today, 9 mph should be my
: speed goal for 10x800 intervals.
|
m******g
发帖数: 516 | 5 Not decided which one in northeast to run, Ocean Drive in NJ and/or Long
Island or Providence. Each is a small race, and has to be top 50 finisher in
order to BQ according to the past year results. But I need to make day trip
for the event, and do not have much choices during Spring.
【在 b***i 的大作中提到】
: 够快的。你跑的是哪一个全马？
:
: better
|
