L***0
发帖数: 1283 | 1 我觉得你的taper太多了，long run总体偏慢，intervals太短了。建议下次赛前两周
taper到70%的mileage就可以了，不要减速度。intervals不用跑了，或者跑至少1迈到
两迈的interval，不要跑400米以内的。 |
c*********n
发帖数: 2120 | 2 那你帮我看看？
觉得比之前跑得好了些
不过自己的提速比不上BQ的提速阿
就看这两个月能不能有造化了-:)
【在 L***0 的大作中提到】
: 我觉得你的taper太多了，long run总体偏慢，intervals太短了。建议下次赛前两周
: taper到70%的mileage就可以了，不要减速度。intervals不用跑了，或者跑至少1迈到
: 两迈的interval，不要跑400米以内的。
|
L***0
发帖数: 1283 | 3 It's a bit more difficult for me to evaluate your training. I think I have a
good feeling for xiaolong's training because we are targeting similar
marathon pace. Which one is your big race?
【在 c*********n 的大作中提到】
: 那你帮我看看？
: 觉得比之前跑得好了些
: 不过自己的提速比不上BQ的提速阿
: 就看这两个月能不能有造化了-:)
|
o*******r
发帖数: 4921 | 4 你的目标是340吗？
【在 c*********n 的大作中提到】
: 那你帮我看看？
: 觉得比之前跑得好了些
: 不过自己的提速比不上BQ的提速阿
: 就看这两个月能不能有造化了-:)
|
c*********n
发帖数: 2120 | 5 Dec. 11
I had a MP run today. Below is the workout. I was planning to have MP run
from mile 5 to 14. There is one 8:37.56 at mile 13 although I picked up a
little at mile 14. I guess this is the best MP run I had so far. But now my
MP should be 8:12:00 instead of the previous 8:24. Never thought 12 sec
differences of speed can kill a person-:) Well, 33 seconds in total have
already killed a earlier hope.
1 Interval 1 mi 9:55.74
2 Interval 1 mi 9:10.81
3 Interval 1 mi 9:08.46
4 Interval 1 mi 8:54.41
5 Interval 1 mi 8:19.43
6 Interval 1 mi 8:20
7 Interval 1 mi 8:24.26
8 Interval 1 mi 8:09.10
9 Interval 1 mi 8:23.27
10 Interval 1 mi 8:30.92
11 Interval 1 mi 8:29.42
12 Interval 1 mi 8:31.43
13 Interval 1 mi 8:37.56
14 Interval 1 mi 8:29.02
15 Interval 1 mi 9:56.95
16 Interval 0.61 mi 6:21.17 2:17:41.95 10:25
a
【在 L***0 的大作中提到】
: It's a bit more difficult for me to evaluate your training. I think I have a
: good feeling for xiaolong's training because we are targeting similar
: marathon pace. Which one is your big race?
|
b***i
发帖数: 10018 | 6 you mean goal MP?
my
【在 c*********n 的大作中提到】
: Dec. 11
: I had a MP run today. Below is the workout. I was planning to have MP run
: from mile 5 to 14. There is one 8:37.56 at mile 13 although I picked up a
: little at mile 14. I guess this is the best MP run I had so far. But now my
: MP should be 8:12:00 instead of the previous 8:24. Never thought 12 sec
: differences of speed can kill a person-:) Well, 33 seconds in total have
: already killed a earlier hope.
: 1 Interval 1 mi 9:55.74
: 2 Interval 1 mi 9:10.81
: 3 Interval 1 mi 9:08.46
|
L***0
发帖数: 1283 | 7 hmm, I'm not sure what to say. women's body could work differently from men
in the marathon. Pen said that she had trouble reaching her marathon pace
in regular tempo runs, and yet on the race day she can pull off a fast pace.
I would suggest just put in the mileage and focus on running the second
half of long runs fast.
my
【在 c*********n 的大作中提到】
: Dec. 11
: I had a MP run today. Below is the workout. I was planning to have MP run
: from mile 5 to 14. There is one 8:37.56 at mile 13 although I picked up a
: little at mile 14. I guess this is the best MP run I had so far. But now my
: MP should be 8:12:00 instead of the previous 8:24. Never thought 12 sec
: differences of speed can kill a person-:) Well, 33 seconds in total have
: already killed a earlier hope.
: 1 Interval 1 mi 9:55.74
: 2 Interval 1 mi 9:10.81
: 3 Interval 1 mi 9:08.46
|
c*********n
发帖数: 2120 | 8 yes, 3:35:00 corresponds to 8:12min/mile
right?-:)
【在 b***i 的大作中提到】
: you mean goal MP?
:
: my
|
c*********n
发帖数: 2120 | 9 I could not run my required MP last year when I trained for CIM, even the
final pace about 8:28. So I have not been discouraged so far-:)
I will take your advices and see what will happen this year.
men
pace.
【在 L***0 的大作中提到】
: hmm, I'm not sure what to say. women's body could work differently from men
: in the marathon. Pen said that she had trouble reaching her marathon pace
: in regular tempo runs, and yet on the race day she can pull off a fast pace.
: I would suggest just put in the mileage and focus on running the second
: half of long runs fast.
:
: my
|
e*e
发帖数: 6808 | 10 只要看到比去年进步，就应该充满信心啊！！
比赛中维持耐力方面，好像女生天生会更强一点:p
【在 c*********n 的大作中提到】
: I could not run my required MP last year when I trained for CIM, even the
: final pace about 8:28. So I have not been discouraged so far-:)
: I will take your advices and see what will happen this year.
:
: men
: pace.
|
|
|
c*********n
发帖数: 2120 | 11 小本本记下来-:)
【在 e*e 的大作中提到】
: 只要看到比去年进步，就应该充满信心啊！！
: 比赛中维持耐力方面，好像女生天生会更强一点:p
|
R*****s
发帖数: 41236 | 12 小龙用的是和TN一样的计划， 一次比赛失误我觉得不能说明计划有问题。。。
当然，同一个计划不一定适用于所有的人。。。
【在 L***0 的大作中提到】
: 我觉得你的taper太多了，long run总体偏慢，intervals太短了。建议下次赛前两周
: taper到70%的mileage就可以了，不要减速度。intervals不用跑了，或者跑至少1迈到
: 两迈的interval，不要跑400米以内的。
|
R*****s
发帖数: 41236 | 13 加油！最后peak周的训练很重要。。。
【在 c*********n 的大作中提到】
: 那你帮我看看？
: 觉得比之前跑得好了些
: 不过自己的提速比不上BQ的提速阿
: 就看这两个月能不能有造化了-:)
|
d*********6
发帖数: 6115 | 14 今天你给提的电解质失衡应该就是我这次出状况的原因。再次感谢兄弟的建议和分析。
【在 L***0 的大作中提到】
: 我觉得你的taper太多了，long run总体偏慢，intervals太短了。建议下次赛前两周
: taper到70%的mileage就可以了，不要减速度。intervals不用跑了，或者跑至少1迈到
: 两迈的interval，不要跑400米以内的。
|
w********6
发帖数: 12977 | 15 是跑个头上的，还是书上的？
【在 R*****s 的大作中提到】
: 小龙用的是和TN一样的计划， 一次比赛失误我觉得不能说明计划有问题。。。
: 当然，同一个计划不一定适用于所有的人。。。
|
d*********6
发帖数: 6115 | 16 andy palmer marathon advanced.
【在 w********6 的大作中提到】
: 是跑个头上的，还是书上的？
|
b***i
发帖数: 10018 | 17 我前天刚给你回帖的，你忘了？
【在 w********6 的大作中提到】
: 是跑个头上的，还是书上的？
|
