o*******r
发帖数: 4921 | 1 你这心跳跟我们的比起来就是跑车vs靠骡拉啊.
Repeats |
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R*****s
发帖数: 41236 | 4 嗯，这就是俺的MAF测试routine :D
跳， |
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R*****s
发帖数: 41236 | 5 停下来测啊， 数６秒ｘ１０就ｏｋ了。。。游泳运动员都这么测的，
捏脖子那里。。。
in |
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w*****3
发帖数: 1582 | 6 或者在可以测心跳的跑步机或自行车上测garmin的心跳准不准，虽然我最高garmin心跳
也有220多了，但是心跳250多已经接近室颤了，基本不太可能。 |
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r*****p
发帖数: 531 | 7 我感觉有时汗太多了也不准，尤其是天热的时候。跑一半用衣服擦一下就好很多，身体
上接触心率计的地方也要擦一下。
5 |
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b***i
发帖数: 10018 | 8 估计你最大心跳就是190+-5。心率带容易松，我的解决方法是拿一个别针把它别住，自
从我用了这个方法后，心率测得都很准。
5 |
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t*******f
发帖数: 2634 | 9 Cycling is also tough for me. I can handle
12? BPM only. |
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t*******f
发帖数: 2634 | 10 昨天上午把娃送到医院找他妈吃奶，下午自己回
家想锻炼一下。突发奇想，带上水跑步到医院顺
带看娃。选择的是４迈的起伏道路，中间有一个
可以俯看小城的小山包。这是我的新路线，以前
开车侦察过两次，山包公园一路风景非常好。
之前在版上请教乐如何防止磨脚和磨大腿，买乐
弹力６寸衬里短裤，跑步袜子，和比以前的跑
鞋大一号半的新跑鞋，在脚上抹了BODYGLIDE。
虽然已经两周每天仅两三个小时睡眠，上路后惊
讶发现双腿极其STRONG，就连上坡都一路跑不需
要停下走。去的路上很保守，大概陡坡５+MPH，
下坡路８MPH。
在医院喝乐一小杯纯苹果汁（没有加糖的），歇
乐半小时就往回赶，感觉更轻松。跑１８０BPM，
陡坡还是５+MPH，下坡路放开跑９+MPH。在快到
最后一个红绿灯１／４迈的时候借轻微下坡全力
跑，～１２MPH。
这是我六月初跑步以来最舒服的一次，路线也是
起伏最大的。今天除了肌肉酸痛，以前的问题，
包括水泡，黑脚趾甲，大腿磨擦等问题都没有发
生。在此再次感谢大家以前提供的帮助。 |
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t*******f
发帖数: 2634 | 11 200+BPM is really great! |
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y******n
发帖数: 4527 | 12 上周扭伤了腰，一直到这周才开始重新跑步。这次的训练虽然不算糟透，但没有连续三
周能够保持40＋ mpw。还算有long run，总算有些心理安慰。
这两天到西部来出差，三个小时的时差还是很明显的。昨天早上3点醒来，继续睡，然
后4点醒一次，继续睡，5点又醒，起来出去跑步。沿着portland downtown的河边跑了7
个多迈。看到日出中的mount hood，非常漂亮。
今天早上又是3点醒来，结果怎么也睡不着了。挨到4点，起床穿衣服到宾馆的健身房。
一年多没跑过跑步机了，这个宾馆的跑步机还不错，很大的屏幕，前方还有一个小高清
电视，可以自己换频道。我拿着自己的手机在youtube上面看“画皮”，结果跑步机加
上空调太响，电影就是无声版。
热身了两迈，还用跑步机测了一下心率，比去年有些微的进步，同样的pace大约可以低
5 bpm。话说这心率也将近一年没测了。然后跑了6个迈的tempo，6：18的pace，中间也
测了心率，最高是90％。虽然可能有误差，身体上的感觉还是tempo的effort，不算非
常intense。最后400m用12.1 mph跑了一下，顿时觉得很累。
temp... 阅读全帖 |
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r*****s
发帖数: 590 | 13 今天是我的首马，在雪城跑的。跑前跑后那些紧张和抽抽，大家都想必不陌生，就不再
写了。今天唯一值得一提的，是所谓最后几麦的epic struggle的时候，突然体会到了
点奇特的精神力量。老鸟们不要觉得我小清新啊，i really mean it。大概还有3mile
的时候，勉强pick up起来的pace再也无法维持了，想超过一个中年人就是超不过去，
心想那就干脆随跑吧。就是那么听着彼此都很困难的呼吸的时候，突然有种默契了，于
是就坚持着用一个pace肩并肩的那样跑下去了。有时候感觉我会有劲一点，他努力跟上
来，有时候自己挺不住了，就努力跟上他的步子。最后两个人一起过了线，我是立马抽
得无法动弹了，进了tent找人治。那个人过了好久摸到tent里来，对我说，“你知道吗
，今天如果不是一起跑了最后3mile，我早就停下来了，我一点都不在乎是不是后面的
人要超过我，因为我已经像死人一样了。那个时候因为一起跑，才终于坚持下来了。希
望你的腿能马上没事。”我想的也差不多的。无论如何，挺过那个最难受的时刻，在冲
过终点的一瞬间抽得一塌糊涂，以及感觉到这里面精神和勇气的力量，是我今天除了安
全完成... 阅读全帖 |
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t*******f
发帖数: 2634 | 14 这太难乐。
我一累步频和速度都下来，都是听到PODRUNNER
的强节奏段才反映过来，然后跟上节奏。但是
PODRUNNER的１８０BPM感觉太慢，脚象粘在地上
似的。 |
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t*******f
发帖数: 2634 | 15 这太难乐。
我一累步频和速度都下来，都是听到PODRUNNER
的强节奏段才反映过来，然后跟上节奏。但是
PODRUNNER的１８０BPM感觉太慢，脚象粘在地上
似的。 |
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b***i
发帖数: 10018 | 16 I think right now i can feel the difference between 10 bpm. If my HRM gets
incorrect reading, it's usually in the first 2 miles. It seldome gets
incorrect reading after warmup. Also I've been practising slow start in my
tune-up races, it certainly feels like effortless easy run.
may |
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b***i
发帖数: 10018 | 17 I think right now i can feel the difference between 10 bpm. If my HRM gets
incorrect reading, it's usually in the first 2 miles. It seldome gets
incorrect reading after warmup. Also I've been practising slow start in my
tune-up races, it certainly feels like effortless easy run.
may |
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t*******f
发帖数: 2634 | 18 Started low heart rate running last week.
今天在跑步机上跑乐1.5半小时。头一个小时5MPH，
一点也不累，感觉刚刚热身。然后30分钟6MPH-7.5MPH
变速
回家后看乐心率记录，头一个小时最大HR发生在
４０分钟左右，１５５BPM，慢慢降到１小时的
152BPM左右。心率下降是不是因为WARMUP好乐？
还是5MPH太慢乐? |
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R*****s
发帖数: 41236 | 22 very impressive, what is your maximal heart rate? |
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S*********g
发帖数: 7653 | 23 Now 5.5MPH HR is about 150BPM
太高，5.5不是很慢么 |
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t*******f
发帖数: 2634 | 25 My max HR is around 210bpm.
My HR can easily shoot up to above 200bpm,
Before I started LHR training, my regular
running HR was 175 - 200 or so. But I had to stop
running to walk very very often. So earlier my
running was indeed roughly 9-12mph + walking,
kind of interval training style. To be honest,
before I came to here, I had no idea how to run
long distance. |
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t*******f
发帖数: 2634 | 26 My endurance system has not been well developed yet.
Also I am very much over weight still.
I had a 3.5 hour gym time this afternoon on treadmill.
I had a whole day off (taper) yesterday. Early HR for 'now'
was in a hot gym and without any taper during my holiday-stay
in another city.
To my great surprise, here are what I got in my regular cool
gym with the same treadmill:
After 20min fast walk, run 5.0mph for 30min, average HR
133bpm, max HR peak 139bpm for totally several seconds.
HR was highe... 阅读全帖 |
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y**********u
发帖数: 6366 | 28 牛，我最近生活一塌糊涂，估计上70了。。。
★ 发自iPhone App: ChineseWeb - 中文网站浏览器 |
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t*******f
发帖数: 2634 | 29 Tapering for too long? :) |
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y**********u
发帖数: 6366 | 30 各种事，不够自制，不知道啥时能安定下来规律起来
★ 发自iPhone App: ChineseWeb - 中文网站浏览器 |
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t*******f
发帖数: 2634 | 31 xie! :) Aiming to bring 7mph HR to 165bpm range
now. According to Garmin software (TC), ~6mph
speed is still jogging, 7mph is slow run. So I
will be able to claim that I 'run' long distance
officially then.
By the way, I had a chat with my boss who run
7.5mph pace for local half ironman every year.
He is close to 60 years old. When I told him I
was able to run at 6mph for 2 hours without stop,
he kindly correct me like this, 'You mean jogging?'
But he then kind of challenged/encouraged me, 'OK,
... 阅读全帖 |
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p****o
发帖数: 220 | 33 根据九阴真经，overtraining 的第三个stage：parasympathetic overtraining,
resting heart rate 反而会降低。 |
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I*D
发帖数: 40035 | 34 最高心率是不是岁年龄增长而下降？我好像从来没有到过190以上 |
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t*******f
发帖数: 2634 | 35 Thanks:)
I used to run too fast relative to my aerobic ability, sometimes
over 12mph. I did not know how to train/run long and fast. Only
thought that I needed to train at over 10mph and pushing the distance
longer and longer. Totally the wrong approach.
Also I was not in shape because of overweight due to little exercises
during the past 4+ years. I was very weak physically. |
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t*******f
发帖数: 2634 | 36 This is what I worried. But since my HR has decreased significantly
at all speeds I tested, I am not that worry now.
I will take some easy days and see what will happen. Thanks for the
info/concern. |
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t*******f
发帖数: 2634 | 37 Guess so.
I used to anaerobic sports, including serious weightlifting,
badminton,... Guess this is why I have high max HR. |
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t*******f
发帖数: 2634 | 38 I googled what Dr. Phil's says and copied here,
and hopefully to help those who might have the
problem, including myself:
Stage 3: Parasympathetic Overtraining
Chronic overtraining can lead to more serious
hormonal, neurological and mechanical
imbalances (which continue to parallel adrenal
dysfunction and aerobic deficiency). Eventually,
the sympathetic nervous system becomes
exhausted, and most if not all hormone levels are
significantly reduced, including cortisol.
Stage 3 is typically accompa... 阅读全帖 |
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t*******f
发帖数: 2634 | 39 By the way, when I just started long run and knew
run slow, I had the same problem of "cannot run
slow" as Dr. Phil pointed. But eventually I learned
how to run slow. It was just because my endurance
system was too poor at that time. |
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m******e
发帖数: 428 | 41 hmm, my morning hr is always in the 40s, sometimes upper 30s... |
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t*******f
发帖数: 2634 | 42 12mph was, and still is, well beyond my aerobic
capability. So the harder I trained at this level,
the stronger my anaerobic system became, and my
aerobic system got worse. As a result, whenever
my exercise volume went down, for example, when
work became busy, my body weight shot up to the
sky. I once was over 210LB!
After about half year of long run, especially
recent two months of low intensity training, I
know I am now a fat burning machine. From my calorie
burning numbers recorded by the HR ... 阅读全帖 |
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p***r
发帖数: 4859 | 44 一家之言，欢迎批评。
我是从heel进化到fore，然后最近outbacker评论说我有点mid的感觉。这个过程大约1年
左右，heel的那个时候得了ITBS，很是痛苦了一把，然后开始改变姿势。
我自己的感觉是有这么几点比较重要。
1. 步频，步频上去了，同样的速度就只用小一些的strike，对身体冲击小。也同时要省
力很多。挺高的办法就是保持注意力，听180+bpm的音乐是一个好办法。
2. 脚一定要放松。不要故意用劲，那样反而更容易受伤。脚踝尽可能保持90度。
3. 鞋子要适当宽松，脚趾在鞋子里面也要放松，成自然状态。我去年为了模仿所谓的刨
地动作，脚趾扣在鞋子里面。不但脚不舒服，而且脚趾屡屡起水泡。
其他的还没有想好..... |
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w********6
发帖数: 12977 | 45 还是喉咙疼，有痰。
不过，今天还是去跑了13迈，改成recovery了，123-128 bpm 的心跳跑的，几乎是走路
了，九分钟多的pace，最后回家上坡都十分钟pace了。
回家开始咳嗽了，喉咙变成发痒。 |
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w********6
发帖数: 12977 | 46 My 305 recently started to have problem: my first warm up mile, used to have
HR of 11x bpm, now jumped to 13x with top HR of 16x. |
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c*******u
发帖数: 175 | 47 前几天在版上请教了关于按照心率训练初马的问题，因为我的左右膝盖先后有过IT
BAND的伤，现在右膝盖实际上还是没有完全好，虽然穿了各种护具，但是跑的时候还是
有点隐隐作痛，虽然可以run through，但是感觉就像是定时炸弹一样，让我不敢大意
。为了避免受伤，按照版上大牛热心的指导开始了LHR的训练。每周三次，大概30 MPW
。具体是：周二recovery run： 4mile， pace 10'00'-10'30''； 周四8-10mi, 周日
long run （17-18mile）, average HR都控制在146 bpm; max HR是161，average pace
在9‘20“-9’35”之间的样子。具体分布的话，基本是70-80%的时间都在152bpm （我
的最大有氧心率）以下。这周四还是按照这个心率跑，average pace略有提高，到了9'
11“
但是今天的long run很奇怪，从第一个mile开始心率就居高不下，随随便便就冲到了
160，但是实际上我的pace跟以前没有什么区别。最后20mile跑下来，avg pace 9'30"
AVERAGE ... 阅读全帖 |
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t*******f
发帖数: 2634 | 48 Oh, by the way, I asked if MAF HR could be exceeded for a
very short of period 5 months ago. What I learned form big
bulls here was OK. I think those big bulls can control their
HR within a margin of several bpm. |
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t*******f
发帖数: 2634 | 49 As I am progressing, my 10:00 pace HR has dropped to 145bpm.
I saw big bulls here have 13x/12x bpm HR for 10:00 pace.
Should I lower my LHR training target HR to, say, 140bpm,
and make progress from there? Or should I try to achieve
faster pace at 145bpm? |
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w********6
发帖数: 12977 | 50 depends on your HRmax, 13x means differently for you than for them. So just
use the formula 180-age-10 to 180-age range
BTW, big bulls here run at 12x bpm, not at 10 min pace, but at 8:00 to 8:30
pace (eg baiji), or even 6:30 to 6:50 pace (eg tuoniao) |
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