y******n
发帖数: 4527 | 1 Had an interval on Tuesday. 6*800 @ 5:40 pace, jogging 1:20 in between. Feel
not easy, but not hard either, for a lonely interval.
Had an aerobic run yesterday at 7:50-8:00 pace. Tired this morning before
running to work. Cool and humid.
My body was getting less stiff when I started running. After the first mile,
the pace was immediately elevated to upper end of long run pace with no
intention. Plus I was running on the rolling hills. Finished 9 miles,
shorter than planned distance because I do not want to cost too much. The last mile was at 6:50.
I count this run as a coda, the pace decay from the interval two days ago. |
R*****s
发帖数: 41236 | |
b***i
发帖数: 10018 | 3 前天跑了15x(200m @40"-37"+ 200m jog)。
今天recovery 8迈，平均pace 8:32/mi，平均心跳124。
很久没有finish strong了，都是finish slower and slower...
Feel
mile,
mile
【在 y******n 的大作中提到】
: Had an interval on Tuesday. 6*800 @ 5:40 pace, jogging 1:20 in between. Feel
: not easy, but not hard either, for a lonely interval.
: Had an aerobic run yesterday at 7:50-8:00 pace. Tired this morning before
: running to work. Cool and humid.
: My body was getting less stiff when I started running. After the first mile,
: the pace was immediately elevated to upper end of long run pace with no
: intention. Plus I was running on the rolling hills. Finished 9 miles,
: shorter than planned distance because I do not want to cost too much. The last mile was at 6:50.
: I count this run as a coda, the pace decay from the interval two days ago.
|
R*****s
发帖数: 41236 | 4 TN不是每次也要CD2mi么。。。
【在 b***i 的大作中提到】
: 前天跑了15x(200m @40"-37"+ 200m jog)。
: 今天recovery 8迈，平均pace 8:32/mi，平均心跳124。
: 很久没有finish strong了，都是finish slower and slower...
:
: Feel
: mile,
: mile
|
c*********n
发帖数: 2120 | 5 Very fast, and you will get faster when you have a competitor-:)
Feel
mile,
mile
【在 y******n 的大作中提到】
: Had an interval on Tuesday. 6*800 @ 5:40 pace, jogging 1:20 in between. Feel
: not easy, but not hard either, for a lonely interval.
: Had an aerobic run yesterday at 7:50-8:00 pace. Tired this morning before
: running to work. Cool and humid.
: My body was getting less stiff when I started running. After the first mile,
: the pace was immediately elevated to upper end of long run pace with no
: intention. Plus I was running on the rolling hills. Finished 9 miles,
: shorter than planned distance because I do not want to cost too much. The last mile was at 6:50.
: I count this run as a coda, the pace decay from the interval two days ago.
|
c*********n
发帖数: 2120 | 6 你太谦虚了
叫我这种tempo4mile, 8:10/mile，累得要死的情可以堪
不过我最近都是最后1麦到1麦半cool down，合理吗？主要是后面1麦好像真的累得不行
了，
你们最后跑完什么感觉？
【在 b***i 的大作中提到】
: 前天跑了15x(200m @40"-37"+ 200m jog)。
: 今天recovery 8迈，平均pace 8:32/mi，平均心跳124。
: 很久没有finish strong了，都是finish slower and slower...
:
: Feel
: mile,
: mile
|
b***i
发帖数: 10018 | 7 我cooldown要看之前跑多猛，如果是recovery run，我只有最后半迈cooldown，如果是
interval，我要cooldown 2-3迈直到大概65%心跳可以跑到平时70%的pace这样。
这个周期跑完感觉都很好，没有酸痛累的感觉。
【在 c*********n 的大作中提到】
: 你太谦虚了
: 叫我这种tempo4mile, 8:10/mile，累得要死的情可以堪
: 不过我最近都是最后1麦到1麦半cool down，合理吗？主要是后面1麦好像真的累得不行
: 了，
: 你们最后跑完什么感觉？
|
c*********n
发帖数: 2120 | 8 赞神功大成-:)
【在 b***i 的大作中提到】
: 我cooldown要看之前跑多猛，如果是recovery run，我只有最后半迈cooldown，如果是
: interval，我要cooldown 2-3迈直到大概65%心跳可以跑到平时70%的pace这样。
: 这个周期跑完感觉都很好，没有酸痛累的感觉。
|
b***i
发帖数: 10018 | 9 感觉是新手上路呢
【在 c*********n 的大作中提到】
: 赞神功大成-:)
|
c*********n
发帖数: 2120 | 10 求新手体会
【在 b***i 的大作中提到】
: 感觉是新手上路呢
|
|
|
i*********5
发帖数: 19210 | 11 FAST! Only 1:20 jogging in between! That's something!
Feel
【在 y******n 的大作中提到】
: Had an interval on Tuesday. 6*800 @ 5:40 pace, jogging 1:20 in between. Feel
: not easy, but not hard either, for a lonely interval.
: Had an aerobic run yesterday at 7:50-8:00 pace. Tired this morning before
: running to work. Cool and humid.
: My body was getting less stiff when I started running. After the first mile,
: the pace was immediately elevated to upper end of long run pace with no
: intention. Plus I was running on the rolling hills. Finished 9 miles,
: shorter than planned distance because I do not want to cost too much. The last mile was at 6:50.
: I count this run as a coda, the pace decay from the interval two days ago.
|
i*********5
发帖数: 19210 | 12 WOW! 平均心跳124!!! That's lower than my walking HR.
【在 b***i 的大作中提到】
: 前天跑了15x(200m @40"-37"+ 200m jog)。
: 今天recovery 8迈，平均pace 8:32/mi，平均心跳124。
: 很久没有finish strong了，都是finish slower and slower...
:
: Feel
: mile,
: mile
|
y******n
发帖数: 4527 | 13 I did not intend to finish strong, just ran faster naturally in the that
mile which happened to be the last one. I guess that is related to the warm
up process and the terrain as well.
Usually having cool down miles make the run comfortable. I also like
stretching.
【在 b***i 的大作中提到】
: 前天跑了15x(200m @40"-37"+ 200m jog)。
: 今天recovery 8迈，平均pace 8:32/mi，平均心跳124。
: 很久没有finish strong了，都是finish slower and slower...
:
: Feel
: mile,
: mile
|
y******n
发帖数: 4527 | 14 Running tempo on treadmill somehow feels easier than on road. If you want to
feel better to see a faster pace, then using a treadmill to push yourself a
bit isn't too bad.
Cooling down with 1 or 1.5 miles is good, and you should always do it.
【在 c*********n 的大作中提到】
: 你太谦虚了
: 叫我这种tempo4mile, 8:10/mile，累得要死的情可以堪
: 不过我最近都是最后1麦到1麦半cool down，合理吗？主要是后面1麦好像真的累得不行
: 了，
: 你们最后跑完什么感觉？
|
y******n
发帖数: 4527 | 15 your heart is V10-12. So different category please
【在 i*********5 的大作中提到】
: WOW! 平均心跳124!!! That's lower than my walking HR.
|
c*********n
发帖数: 2120 | 16 想到之前treadmill上跑过比这个快的
但比赛都在路上啊-:)
to
a
【在 y******n 的大作中提到】
: Running tempo on treadmill somehow feels easier than on road. If you want to
: feel better to see a faster pace, then using a treadmill to push yourself a
: bit isn't too bad.
: Cooling down with 1 or 1.5 miles is good, and you should always do it.
|
y******n
发帖数: 4527 | 17 I had a tempo on treadmill last week @ pace close to my 7 mile race pace. I
know it would be hard to run that pace on road by myself. But treadmill
somehow leaves you no slowing down.
After this kind of run, it is hard to say that you are surely improved, but
I always feel boosted in the next a few days. So try different things :)
【在 c*********n 的大作中提到】
: 想到之前treadmill上跑过比这个快的
: 但比赛都在路上啊-:)
:
: to
: a
|
c*********n
发帖数: 2120 | 18 呵呵，有道理，增强信心-:)
然后继续和刮风上坡作斗争
I
but
【在 y******n 的大作中提到】
: I had a tempo on treadmill last week @ pace close to my 7 mile race pace. I
: know it would be hard to run that pace on road by myself. But treadmill
: somehow leaves you no slowing down.
: After this kind of run, it is hard to say that you are surely improved, but
: I always feel boosted in the next a few days. So try different things :)
|
i*********5
发帖数: 19210 | 19 agree. 'cause you don't have to worry about the pace. just keep running. ;-)
just ran 8 miles @ 6:54/mi on treadmill this morning.
【在 y******n 的大作中提到】
: Running tempo on treadmill somehow feels easier than on road. If you want to
: feel better to see a faster pace, then using a treadmill to push yourself a
: bit isn't too bad.
: Cooling down with 1 or 1.5 miles is good, and you should always do it.
|
o*******r
发帖数: 4921 | 20 很好，你们理加入我们junkie党不远了。
agree. 'cause you don't have to worry about the pace. just keep running. ;-)
just ran 8 miles @ 6:54/mi on treadmill this morning.
【在 i*********5 的大作中提到】
: agree. 'cause you don't have to worry about the pace. just keep running. ;-)
: just ran 8 miles @ 6:54/mi on treadmill this morning.
|
|
|
R*****s
发帖数: 41236 | 21 铁哥是首马破三党好吧。。。
-)
【在 o*******r 的大作中提到】
: 很好，你们理加入我们junkie党不远了。
:
: agree. 'cause you don't have to worry about the pace. just keep running. ;-)
: just ran 8 miles @ 6:54/mi on treadmill this morning.
|
y******n
发帖数: 4527 | 22 all your 8 miles are 6:54 pace? That is a long tempo, but too slow for you.
If you had first and last mile for warming up and cooling down, it makes
more sense
-)
【在 i*********5 的大作中提到】
: agree. 'cause you don't have to worry about the pace. just keep running. ;-)
: just ran 8 miles @ 6:54/mi on treadmill this morning.
|
i*********5
发帖数: 19210 | 23 I ran from my home to the gym (1.5 km) as warm up, and then ran home after
the tempo as cool down.
F.Y.I.
"FIRST runners do three different kinds of tempo runs?short tempos (three to
four miles), mid tempos (five to seven miles) and long tempos (eight to 10
miles). Each of these is run at a different pace."
Long Tempo 10-K + 30 to 35 seconds
Mid Tempo 10-K + 15 to 20 seconds
Short Tempo 10-K pace
【在 y******n 的大作中提到】
: all your 8 miles are 6:54 pace? That is a long tempo, but too slow for you.
: If you had first and last mile for warming up and cooling down, it makes
: more sense
:
: -)
|
