c*********n 发帖数: 2120 | 1 Had my second MP this morning.
Last time (about 3 weeks ago),the average pace is 8:53 with only two miles
about 8:23(one in the first half and the other in the second half), but
overall felt good.
The average pace for this morning is 8:55, with four miles below 8:30 (all
in the first half). Thanks for the black horse who was leading-:P
I tried to keep on pushing until mile 14 but I could not be faster than 8:30
. Then I jogged home, felt very tired, maybe the most tired training I had
in this season?...And all the day the legs are sore...Not sure 70F is one of
the reasons, but I think I should not blame on the weather since the black
horse was keeping on running after I left...
Maybe I should change my goal to 3:50, for which the pace should be 8:50.
Although my current long run pace target is 9:10, 8:50 pace goal may be
achievable if I prepared well for the coming month?
Any suggestions? What kind of training should I focus on in this month? I
know I should not be whining since I got excited after got xiaolong's reply
-:) |
w****1 发帖数: 4931 | 2 There is no need to set such a definite pace in your training. I'd say run
the MP by effort and not by pace. On the race day you will know what you can
handle.
30
of
black
【在 c*********n 的大作中提到】 : Had my second MP this morning. : Last time (about 3 weeks ago),the average pace is 8:53 with only two miles : about 8:23(one in the first half and the other in the second half), but : overall felt good. : The average pace for this morning is 8:55, with four miles below 8:30 (all : in the first half). Thanks for the black horse who was leading-:P : I tried to keep on pushing until mile 14 but I could not be faster than 8:30 : . Then I jogged home, felt very tired, maybe the most tired training I had : in this season?...And all the day the legs are sore...Not sure 70F is one of : the reasons, but I think I should not blame on the weather since the black
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b***i 发帖数: 10018 | 3 You don't have any pressure to BQ in CIM. Just hit 1:55 in the first half,
and push harder in the second half. You may surprise yourself by running
strong with negative splits, which will be big confidence boost for the next
BQ shot.
30
of
black
【在 c*********n 的大作中提到】 : Had my second MP this morning. : Last time (about 3 weeks ago),the average pace is 8:53 with only two miles : about 8:23(one in the first half and the other in the second half), but : overall felt good. : The average pace for this morning is 8:55, with four miles below 8:30 (all : in the first half). Thanks for the black horse who was leading-:P : I tried to keep on pushing until mile 14 but I could not be faster than 8:30 : . Then I jogged home, felt very tired, maybe the most tired training I had : in this season?...And all the day the legs are sore...Not sure 70F is one of : the reasons, but I think I should not blame on the weather since the black
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c**********t 发帖数: 98 | 4 The whether was not friendly at all: warm and humid.
The session was no doubt the most tired one for me too. For the rest of day,
all I did was sleeping, watching football game and cook for the dinner. Not
even want to walk out to buy grocery.
For your pace, I am only a new runner so cannot give you any suggestions. |
b***i 发帖数: 10018 | 5 so, you are the black horse? :)
day,
Not
【在 c**********t 的大作中提到】 : The whether was not friendly at all: warm and humid. : The session was no doubt the most tired one for me too. For the rest of day, : all I did was sleeping, watching football game and cook for the dinner. Not : even want to walk out to buy grocery. : For your pace, I am only a new runner so cannot give you any suggestions.
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R*****s 发帖数: 41236 | 6 MP一般来说应该比你的longrun要快, 理论上longrun要比MP慢1分钟。。
如果你longrun跑得比较尽力, 应该至少也有30秒。。因为毕竟加上
taper和比赛的气氛, 你会比平时跑得快。。
我觉得你可以试试target 8:30, 比赛的时候看感觉调整。。。
给你点信心, 我上次比赛前最后一个17迈, 最后一迈想跑MP都跑不起来,
比赛的时候MP跑了前20迈。。。
30
of
black
【在 c*********n 的大作中提到】 : Had my second MP this morning. : Last time (about 3 weeks ago),the average pace is 8:53 with only two miles : about 8:23(one in the first half and the other in the second half), but : overall felt good. : The average pace for this morning is 8:55, with four miles below 8:30 (all : in the first half). Thanks for the black horse who was leading-:P : I tried to keep on pushing until mile 14 but I could not be faster than 8:30 : . Then I jogged home, felt very tired, maybe the most tired training I had : in this season?...And all the day the legs are sore...Not sure 70F is one of : the reasons, but I think I should not blame on the weather since the black
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y******n 发帖数: 4527 | 7 no, I think you should aim on 8:30 pace since you did it as your MP run. But
a MP run should run more miles (8-12) at your MP pace. Why you did it only
2-4 miles?
What is your tempo pace and how long do you run your tempo?
70F is definitely hot.
30
of
black
【在 c*********n 的大作中提到】 : Had my second MP this morning. : Last time (about 3 weeks ago),the average pace is 8:53 with only two miles : about 8:23(one in the first half and the other in the second half), but : overall felt good. : The average pace for this morning is 8:55, with four miles below 8:30 (all : in the first half). Thanks for the black horse who was leading-:P : I tried to keep on pushing until mile 14 but I could not be faster than 8:30 : . Then I jogged home, felt very tired, maybe the most tired training I had : in this season?...And all the day the legs are sore...Not sure 70F is one of : the reasons, but I think I should not blame on the weather since the black
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b*******e 发帖数: 1150 | 8 zan black horse.
day,
Not
suggestions.
【在 c**********t 的大作中提到】 : The whether was not friendly at all: warm and humid. : The session was no doubt the most tired one for me too. For the rest of day, : all I did was sleeping, watching football game and cook for the dinner. Not : even want to walk out to buy grocery. : For your pace, I am only a new runner so cannot give you any suggestions.
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b*******e 发帖数: 1150 | 9 Happened to talk with cives about marathon pace run. he mentioned that
he can seldom make the target MP during MP pace run. I also feel the
difficulty. I would second what whx said, MP effot is important, maybe
heart rate can be used as an indicator.
miles
but
(all
than 8:30
had
one of
black
【在 c*********n 的大作中提到】 : Had my second MP this morning. : Last time (about 3 weeks ago),the average pace is 8:53 with only two miles : about 8:23(one in the first half and the other in the second half), but : overall felt good. : The average pace for this morning is 8:55, with four miles below 8:30 (all : in the first half). Thanks for the black horse who was leading-:P : I tried to keep on pushing until mile 14 but I could not be faster than 8:30 : . Then I jogged home, felt very tired, maybe the most tired training I had : in this season?...And all the day the legs are sore...Not sure 70F is one of : the reasons, but I think I should not blame on the weather since the black
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b***i 发帖数: 10018 | 10 hmm, i made 6:50 in my training.. maybe i should run 6:40 in race?
【在 b*******e 的大作中提到】 : Happened to talk with cives about marathon pace run. he mentioned that : he can seldom make the target MP during MP pace run. I also feel the : difficulty. I would second what whx said, MP effot is important, maybe : heart rate can be used as an indicator. : : miles : but : (all : than 8:30 : had
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w****1 发帖数: 4931 | 11 The psychological factor makes a big difference. Some people just don't try
to run MP in training - doesn't mean that they can't. Pen said that she has
trouble hitting her marathon race pace even in a regular tempo run. I'd have
a much easier time reaching my goal MP in a long run if I have someone to
follow.
【在 b*******e 的大作中提到】 : Happened to talk with cives about marathon pace run. he mentioned that : he can seldom make the target MP during MP pace run. I also feel the : difficulty. I would second what whx said, MP effot is important, maybe : heart rate can be used as an indicator. : : miles : but : (all : than 8:30 : had
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i*********5 发帖数: 19210 | 12 this is what i wanted to hear in my 鸡血 question. hehe...
【在 R*****s 的大作中提到】 : MP一般来说应该比你的longrun要快, 理论上longrun要比MP慢1分钟。。 : 如果你longrun跑得比较尽力, 应该至少也有30秒。。因为毕竟加上 : taper和比赛的气氛, 你会比平时跑得快。。 : 我觉得你可以试试target 8:30, 比赛的时候看感觉调整。。。 : 给你点信心, 我上次比赛前最后一个17迈, 最后一迈想跑MP都跑不起来, : 比赛的时候MP跑了前20迈。。。 : : 30 : of : black
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i*********5 发帖数: 19210 | 13 刚觉得自己弄明白了tempo run 和 long run,怎么又出来个MP run?是用MP的pace来
跑long run 吗?会不会把自己搞的很累,很难恢复? |
w****1 发帖数: 4931 | 14 I consider MP run to be the most important component of marathon training.
Normally you don't want to do the entire long run at MP. A typical pace run
could be 18-20 miles with 10-13 miles at MP. This would already be a very
hard workout and is not something you want to do every week. It is
especially important to do it in the second half of your long, when your
legs are no longer fresh. But it shouldn't wear you out completely either.
【在 i*********5 的大作中提到】 : 刚觉得自己弄明白了tempo run 和 long run,怎么又出来个MP run?是用MP的pace来 : 跑long run 吗?会不会把自己搞的很累,很难恢复?
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i*********5 发帖数: 19210 | 15 Got it! Thanks for explaining it!
run
【在 w****1 的大作中提到】 : I consider MP run to be the most important component of marathon training. : Normally you don't want to do the entire long run at MP. A typical pace run : could be 18-20 miles with 10-13 miles at MP. This would already be a very : hard workout and is not something you want to do every week. It is : especially important to do it in the second half of your long, when your : legs are no longer fresh. But it shouldn't wear you out completely either.
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e*e 发帖数: 6808 | 16 mm的训练一直都很强大的
不要因为一两次不爽就对自己失去信心!
技术意见我没有,无论你打算怎么跑,我都支持你!
30
of
black
【在 c*********n 的大作中提到】 : Had my second MP this morning. : Last time (about 3 weeks ago),the average pace is 8:53 with only two miles : about 8:23(one in the first half and the other in the second half), but : overall felt good. : The average pace for this morning is 8:55, with four miles below 8:30 (all : in the first half). Thanks for the black horse who was leading-:P : I tried to keep on pushing until mile 14 but I could not be faster than 8:30 : . Then I jogged home, felt very tired, maybe the most tired training I had : in this season?...And all the day the legs are sore...Not sure 70F is one of : the reasons, but I think I should not blame on the weather since the black
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f*******n 发帖数: 5241 | 17 听起来你完全有实力拼BQ。像小变说的,不要给自己留遗憾。
【在 c*********n 的大作中提到】 : Had my second MP this morning. : Last time (about 3 weeks ago),the average pace is 8:53 with only two miles : about 8:23(one in the first half and the other in the second half), but : overall felt good. : The average pace for this morning is 8:55, with four miles below 8:30 (all : in the first half). Thanks for the black horse who was leading-:P : I tried to keep on pushing until mile 14 but I could not be faster than 8:30 : . Then I jogged home, felt very tired, maybe the most tired training I had : in this season?...And all the day the legs are sore...Not sure 70F is one of : the reasons, but I think I should not blame on the weather since the black
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c*********n 发帖数: 2120 | 18 Thanks! I was thinking about this strategy-:)
next
【在 b***i 的大作中提到】 : You don't have any pressure to BQ in CIM. Just hit 1:55 in the first half, : and push harder in the second half. You may surprise yourself by running : strong with negative splits, which will be big confidence boost for the next : BQ shot. : : 30 : of : black
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c*********n 发帖数: 2120 | 19 Glad to know these!-:) So you are not blaming on me?-:)
day,
Not
【在 c**********t 的大作中提到】 : The whether was not friendly at all: warm and humid. : The session was no doubt the most tired one for me too. For the rest of day, : all I did was sleeping, watching football game and cook for the dinner. Not : even want to walk out to buy grocery. : For your pace, I am only a new runner so cannot give you any suggestions.
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c*********n 发帖数: 2120 | 20 I think currently I can handle long run 9:10 but never a good MP (8:24)...
【在 R*****s 的大作中提到】 : MP一般来说应该比你的longrun要快, 理论上longrun要比MP慢1分钟。。 : 如果你longrun跑得比较尽力, 应该至少也有30秒。。因为毕竟加上 : taper和比赛的气氛, 你会比平时跑得快。。 : 我觉得你可以试试target 8:30, 比赛的时候看感觉调整。。。 : 给你点信心, 我上次比赛前最后一个17迈, 最后一迈想跑MP都跑不起来, : 比赛的时候MP跑了前20迈。。。 : : 30 : of : black
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d****i 发帖数: 4354 | 21 A good plan will tell you how many miles to run at MP in a long run. I
think you are never required to run a whole long run in MP though.
【在 i*********5 的大作中提到】 : Got it! Thanks for explaining it! : : run
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c*********n 发帖数: 2120 | 22 大哥,我跑得想死的心都有了还跑不到啊...-:)
The best tempos I had in my life are two times: each is about 8mile with
pace 8:00, and the recent one was in this June.
The best one in this training season is a 9.8 Mi with pace 8:31, middle of
Sep.
But
only
【在 y******n 的大作中提到】 : no, I think you should aim on 8:30 pace since you did it as your MP run. But : a MP run should run more miles (8-12) at your MP pace. Why you did it only : 2-4 miles? : What is your tempo pace and how long do you run your tempo? : 70F is definitely hot. : : 30 : of : black
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c*********n 发帖数: 2120 | 23 Thanks! I was surprised for this pace during my last HF. But somehow
wondered whether I can only hold that pace for the half distance...
【在 b*******e 的大作中提到】 : Happened to talk with cives about marathon pace run. he mentioned that : he can seldom make the target MP during MP pace run. I also feel the : difficulty. I would second what whx said, MP effot is important, maybe : heart rate can be used as an indicator. : : miles : but : (all : than 8:30 : had
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c*********n 发帖数: 2120 | 24 haha, thanks!!!
【在 e*e 的大作中提到】 : mm的训练一直都很强大的 : 不要因为一两次不爽就对自己失去信心! : 技术意见我没有,无论你打算怎么跑,我都支持你! : : 30 : of : black
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c*********n 发帖数: 2120 | 25 Thanks! I will try-:)
【在 f*******n 的大作中提到】 : 听起来你完全有实力拼BQ。像小变说的,不要给自己留遗憾。
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e*e 发帖数: 6808 | 26 你去年这个8迈@pace 8就相当震动我啊!!!!
训练里,我看到的是:
long run:
由MP+20% work down to MP+10%。对于你8:25MP应该是10:10->9:20.你达到了。
16迈左右的,我看你第三迈就开始push,有超过10迈在8:30左右
我觉得你跑太快了。
【在 c*********n 的大作中提到】 : 大哥,我跑得想死的心都有了还跑不到啊...-:) : The best tempos I had in my life are two times: each is about 8mile with : pace 8:00, and the recent one was in this June. : The best one in this training season is a 9.8 Mi with pace 8:31, middle of : Sep. : : But : only
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c*********n 发帖数: 2120 | 27 我昨天想跑MP的。。。
【在 e*e 的大作中提到】 : 你去年这个8迈@pace 8就相当震动我啊!!!! : 训练里,我看到的是: : long run: : 由MP+20% work down to MP+10%。对于你8:25MP应该是10:10->9:20.你达到了。 : 16迈左右的,我看你第三迈就开始push,有超过10迈在8:30左右 : 我觉得你跑太快了。
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e*e 发帖数: 6808 | 28 我没跑过,不过我觉得gradually work to MP没准好些。乱说的
【在 c*********n 的大作中提到】 : 我昨天想跑MP的。。。
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c*********n 发帖数: 2120 | 29 嗯,准备以后按你说的跑!-:)
【在 e*e 的大作中提到】 : 我没跑过,不过我觉得gradually work to MP没准好些。乱说的
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