i*********5
发帖数: 19210 | 1 16公里，1:15:15，pace 4:42/km，烧掉894卡，平均心率168，最高心率195。
我的教练建议long run 在MP的基础上加20秒。今天下来只加了12秒，还不够。
各位前辈们有何建议？ |
d****i
发帖数: 4354 | 2 你的MP是7:20/mile？
【在 i*********5 的大作中提到】
: 16公里，1:15:15，pace 4:42/km，烧掉894卡，平均心率168，最高心率195。
: 我的教练建议long run 在MP的基础上加20秒。今天下来只加了12秒，还不够。
: 各位前辈们有何建议？
|
i*********5
发帖数: 19210 | 3 What I need is 7:26/mile, and what I'm hoping for is 7:15/mile (my
10K pace). Either will be easy, but I'll give it a try.
Any suggestion is welcome.
【在 d****i 的大作中提到】
: 你的MP是7:20/mile？
|
w****1
发帖数: 4931 | 4 I thought you are talking about HM pace not marathon pace, correct? The half
marathon race pace can be significantly faster than the long run (even as
much as 90 sec/mile) -- that is, if your long run is very long. I'd say just
run the long run longer than 13 miles at a relaxed pace. The HM race pace
should be closer to tempo run pace. If you can do a 6-7 mile tempo run at
your goal HM pace on a regular training day without having to push too hard,
then you'll be able to handle that pace on your
【在 i*********5 的大作中提到】
: 16公里，1:15:15，pace 4:42/km，烧掉894卡，平均心率168，最高心率195。
: 我的教练建议long run 在MP的基础上加20秒。今天下来只加了12秒，还不够。
: 各位前辈们有何建议？
|
R*****s
发帖数: 41236 | 5 慢慢来， 俺个人的感觉， longrun不要跑太快。。
【在 i*********5 的大作中提到】
: 16公里，1:15:15，pace 4:42/km，烧掉894卡，平均心率168，最高心率195。
: 我的教练建议long run 在MP的基础上加20秒。今天下来只加了12秒，还不够。
: 各位前辈们有何建议？
|
w****1
发帖数: 4931 | 6 For marathoners, there are two different kinds of long runs: the long run,
and the pace run (sometimes referred to as a "long tempo"). you have to mix
them up because the pace run would take too much out of you if you do it
every week. Japanese marathoners are known to run "long tempo" for as much
as 30km at one time, and they performance significantly better at the
marathon distance than 5K/10K.
【在 R*****s 的大作中提到】
: 慢慢来， 俺个人的感觉， longrun不要跑太快。。
|
R*****s
发帖数: 41236 | 7 嗯， 我这个路不太好跑pace run， 都是山， 我原来看tuoniao说过，
longrun不要跑太快， 一个容易伤， 一个不容易恢复， 影响其它的
训练。。我现在感觉已经到了我身体极限了， 不taper都不行了。。
mix
【在 w****1 的大作中提到】
: For marathoners, there are two different kinds of long runs: the long run,
: and the pace run (sometimes referred to as a "long tempo"). you have to mix
: them up because the pace run would take too much out of you if you do it
: every week. Japanese marathoners are known to run "long tempo" for as much
: as 30km at one time, and they performance significantly better at the
: marathon distance than 5K/10K.
|
i*********5
发帖数: 19210 | 8 See, i really have no idea what I'm talking about here. For the short term,
7:15/mile would be my goal HM race
pace. I will run my first HM in Nov. But my long term goal is to run a
marathon at (or below) 7:26/mile pace.
The only concrete historic data for me was 7:15/mile for a 10K a year ago.
So, I don't even know if what I'm
wishing for here is possible to attain. Should I set a more realistic goal
for myself?
What's average heart rate should I have for a tempo run (without having to
push too
【在 w****1 的大作中提到】
: I thought you are talking about HM pace not marathon pace, correct? The half
: marathon race pace can be significantly faster than the long run (even as
: much as 90 sec/mile) -- that is, if your long run is very long. I'd say just
: run the long run longer than 13 miles at a relaxed pace. The HM race pace
: should be closer to tempo run pace. If you can do a 6-7 mile tempo run at
: your goal HM pace on a regular training day without having to push too hard,
: then you'll be able to handle that pace on your
|
i*********5
发帖数: 19210 | 9 好的，我下次放慢点儿。我教练也是怕我受伤，让我练long run时放慢。
【在 R*****s 的大作中提到】
: 慢慢来， 俺个人的感觉， longrun不要跑太快。。
|
y******n
发帖数: 4527 | 10 long run在MP上加20秒，这是很难的，我是做不到。
【在 i*********5 的大作中提到】
: 16公里，1:15:15，pace 4:42/km，烧掉894卡，平均心率168，最高心率195。
: 我的教练建议long run 在MP的基础上加20秒。今天下来只加了12秒，还不够。
: 各位前辈们有何建议？
|
|
|
y******n
发帖数: 4527 | 11 7:15/mile sounds a bit aggressive for your HM, considering your 10K pace.
But if you have improved a lot in the past year, it is not that hard to make
it.
For HM, doing high quality tempo is more important than doing long runs.
Since you are totally capable of running 13.1 miles, I would suggest to pay
more attention to your tempo runs.
,
【在 i*********5 的大作中提到】
: See, i really have no idea what I'm talking about here. For the short term,
: 7:15/mile would be my goal HM race
: pace. I will run my first HM in Nov. But my long term goal is to run a
: marathon at (or below) 7:26/mile pace.
: The only concrete historic data for me was 7:15/mile for a 10K a year ago.
: So, I don't even know if what I'm
: wishing for here is possible to attain. Should I set a more realistic goal
: for myself?
: What's average heart rate should I have for a tempo run (without having to
: push too
|
R*****s
发帖数: 41236 | 12 铁哥买本advanced marathoning 看吧， 看完基本啥都明白了 ：）
这里大家都把这个书当宝典， 照上面的training plan练。。
,
【在 i*********5 的大作中提到】
: See, i really have no idea what I'm talking about here. For the short term,
: 7:15/mile would be my goal HM race
: pace. I will run my first HM in Nov. But my long term goal is to run a
: marathon at (or below) 7:26/mile pace.
: The only concrete historic data for me was 7:15/mile for a 10K a year ago.
: So, I don't even know if what I'm
: wishing for here is possible to attain. Should I set a more realistic goal
: for myself?
: What's average heart rate should I have for a tempo run (without having to
: push too
|
i*********5
发帖数: 19210 | 13 This MP is based on time/KM, so it's more like adding 32 seconds to MP using
time/mile.
I don't know how much I improved this year. But last year's Terry Fox Run
10K was my only running mileage, so I definitely run more this year.
Tempo run is between 6 to 8 miles? What pace should I run the tempo? What
heart rate?
make
pay
【在 y******n 的大作中提到】
: long run在MP上加20秒，这是很难的，我是做不到。
|
i*********5
发帖数: 19210 | 14 I saw people referring to AM, but didn't know what it was. Now I know. I'll
get the book and stop asking dummy questions here. ;-)
But a "Beginner's Marathoning" might be a better book for me though.
【在 R*****s 的大作中提到】
: 铁哥买本advanced marathoning 看吧， 看完基本啥都明白了 ：）
: 这里大家都把这个书当宝典， 照上面的training plan练。。
:
: ,
|
d****i
发帖数: 4354 | 15 No, you are fast enough to do AM, hehe
ll
【在 i*********5 的大作中提到】
: I saw people referring to AM, but didn't know what it was. Now I know. I'll
: get the book and stop asking dummy questions here. ;-)
: But a "Beginner's Marathoning" might be a better book for me though.
|
f*******g
发帖数: 3304 | 16 俺没啥理论
你的目标是全程的话 我感觉你有一定的速度 所以LONG RUN 要慢 & STEADY 低心
率跑 练慢肌 不怕慢 每周一个 2-3小时最好
如果你准备跑HM, 10K 那又是另外的练法
【在 i*********5 的大作中提到】
: 16公里，1:15:15，pace 4:42/km，烧掉894卡，平均心率168，最高心率195。
: 我的教练建议long run 在MP的基础上加20秒。今天下来只加了12秒，还不够。
: 各位前辈们有何建议？
|
i*********5
发帖数: 19210 | 17 "低心率跑 练慢肌". Got it!
I'm planning to run a HM in Nov. 2010, and then a full marathon in May 2011.
How should I prepare for the HM now? Do I still need to 练慢肌 at this
moment?
【在 f*******g 的大作中提到】
: 俺没啥理论
: 你的目标是全程的话 我感觉你有一定的速度 所以LONG RUN 要慢 & STEADY 低心
: 率跑 练慢肌 不怕慢 每周一个 2-3小时最好
: 如果你准备跑HM, 10K 那又是另外的练法
|
y******n
发帖数: 4527 | 18 You should run a 10K to see your current pace.
Corresponding HR of tempo run is 82-91% of your maxHR. You probably should
start from 8 miles tempo (warm up 2 miles, run 4 miles @ tempo pace, cool
down 2 miles) to 12 miles tempo ( 7 or 8 miles @ tempo pace).
Remember, cool down is very important. It is one of biggest things I learned
from AM.
using
【在 i*********5 的大作中提到】
: This MP is based on time/KM, so it's more like adding 32 seconds to MP using
: time/mile.
: I don't know how much I improved this year. But last year's Terry Fox Run
: 10K was my only running mileage, so I definitely run more this year.
: Tempo run is between 6 to 8 miles? What pace should I run the tempo? What
: heart rate?
:
: make
: pay
|
S*********g
发帖数: 7653 | 19 long run的pace应该保持在多少？
我昨天跑10mile， 一直是7：40-8：32，是不是太慢了 |
i*********5
发帖数: 19210 | 20 Thanks! My last 10K was a week ago as my 3rd leg in my Olympic distance
triathlon race. I finished in 46:28 at a pace 4:39/km (= 7:29/mile), I was
hoping to run a sub-45 minutes 10K to PB. My 310XT was telling me my pace
was 4:29/km (7:13/mile), but I wasn't cutting the corners (or the course was
actually longer than 10K).
I'll start doing the tempo runs this Thursday. And I'll remember to cool
down too. I think I didn't cool down yesterday, I stopped right after 16km
and walked home (less than
【在 y******n 的大作中提到】
: You should run a 10K to see your current pace.
: Corresponding HR of tempo run is 82-91% of your maxHR. You probably should
: start from 8 miles tempo (warm up 2 miles, run 4 miles @ tempo pace, cool
: down 2 miles) to 12 miles tempo ( 7 or 8 miles @ tempo pace).
: Remember, cool down is very important. It is one of biggest things I learned
: from AM.
:
: using
|
|
|
i*********5
发帖数: 19210 | 21 I think you are doing it right. You need to build up your 慢肌 as 胖子 has
pointed out above. What's your average pace and average HR for your 10 miles?
【在 S*********g 的大作中提到】
: long run的pace应该保持在多少？
: 我昨天跑10mile， 一直是7：40-8：32，是不是太慢了
|
w****1
发帖数: 4931 | 22 triathlon courses may not be all that accurate. Also, your legs are not
fresh at the start of the running leg in a
tri race. When I did my half ironman, I definitely felt much worse when I
started the run than I would in the
second half of a marathon! (although it may also have to do with that I wasn
't so experienced on the bike and
burned too much of my energy.)
was
【在 i*********5 的大作中提到】
: Thanks! My last 10K was a week ago as my 3rd leg in my Olympic distance
: triathlon race. I finished in 46:28 at a pace 4:39/km (= 7:29/mile), I was
: hoping to run a sub-45 minutes 10K to PB. My 310XT was telling me my pace
: was 4:29/km (7:13/mile), but I wasn't cutting the corners (or the course was
: actually longer than 10K).
: I'll start doing the tempo runs this Thursday. And I'll remember to cool
: down too. I think I didn't cool down yesterday, I stopped right after 16km
: and walked home (less than
|
i*********5
发帖数: 19210 | 23 请问在正式马拉松比赛时，你是按照自己定好的pace看着表跑呢？
还是根据mile markers来看时间做调整呢？
是不是自己表上显示的pace永远都比实际比赛的official pace快一
点？因为真正跑时没有人cut所有的corners，所以实际跑得都比
26.2miles长一点。
not
when I
I wasn
【在 w****1 的大作中提到】
: triathlon courses may not be all that accurate. Also, your legs are not
: fresh at the start of the running leg in a
: tri race. When I did my half ironman, I definitely felt much worse when I
: started the run than I would in the
: second half of a marathon! (although it may also have to do with that I wasn
: 't so experienced on the bike and
: burned too much of my energy.)
:
: was
|
w****1
发帖数: 4931 | 24 I use the mile markers in the race. My 305 typically tells me that I run 26.
5 miles or so in a marathon. I ignore
this difference in my training -- the adrenaline will make up for the
difference between the actual pace and
GPS reading.:)
【在 i*********5 的大作中提到】
: 请问在正式马拉松比赛时，你是按照自己定好的pace看着表跑呢？
: 还是根据mile markers来看时间做调整呢？
: 是不是自己表上显示的pace永远都比实际比赛的official pace快一
: 点？因为真正跑时没有人cut所有的corners，所以实际跑得都比
: 26.2miles长一点。
:
: not
: when I
: I wasn
|
i*********5
发帖数: 19210 | 25 okay, Thanks! So that's about 0:05/mile slower than what your Garmin is
telling you. Converting that back to
time/km, it's about 0:03/km slower. I'll definitely keep that in mind in my
next race.
26.
【在 w****1 的大作中提到】
: I use the mile markers in the race. My 305 typically tells me that I run 26.
: 5 miles or so in a marathon. I ignore
: this difference in my training -- the adrenaline will make up for the
: difference between the actual pace and
: GPS reading.:)
|
b***i
发帖数: 10018 | 26 很强大啊。 long run在MP基础上加30-90秒还差不多，20秒也太快了。。。
【在 i*********5 的大作中提到】
: 16公里，1:15:15，pace 4:42/km，烧掉894卡，平均心率168，最高心率195。
: 我的教练建议long run 在MP的基础上加20秒。今天下来只加了12秒，还不够。
: 各位前辈们有何建议？
|
i*********5
发帖数: 19210 | 27 没有啦。首先我没有MP，只有一个期望的MP。其次加20秒是在公
里pace的基础上。算成英里pace是加32秒。
就我现在的水平，估计连全马都跑不下来，更别说MP了。
了。。。
【在 b***i 的大作中提到】
: 很强大啊。 long run在MP基础上加30-90秒还差不多，20秒也太快了。。。
|
w*****3
发帖数: 1582 | 28 我觉得只要你悠着点，你现在全马肯定能跑下来，而且现在至少是sub 3:45的水平。我
觉得你就是下一个baiji, 明年肯定能bq啦。
【在 i*********5 的大作中提到】
: 没有啦。首先我没有MP，只有一个期望的MP。其次加20秒是在公
: 里pace的基础上。算成英里pace是加32秒。
: 就我现在的水平，估计连全马都跑不下来，更别说MP了。
:
: 了。。。
|
i*********5
发帖数: 19210 | 29 别把我拿来跟版大比，我会死得很惨的。
sub 3:45的水平。我
【在 w*****3 的大作中提到】
: 我觉得只要你悠着点，你现在全马肯定能跑下来，而且现在至少是sub 3:45的水平。我
: 觉得你就是下一个baiji, 明年肯定能bq啦。
|
