l***h
发帖数: 9308 | 1 我记得以前给过一个术语链接在某个置项贴里面，可能归档了吧，再贴一下，新人不懂
的可以参考一下
http://www.runnersworld.com/community/forums/runner-communities
Your friendly beginning runner's guide to .... runner's jargon.
You'll notice we don't have a FAQ here -- that's because we want you to ask
your questions, join in, become part of the community! That said, I am sure
new runners get overwhelmed by phrases we throw around all the time here
with impunity; you probably think we're all speaking some strange language.
To follow along here, ... 阅读全帖 |
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R*****s
发帖数: 41236 | 2 从BAA网站看到一个人的训练log, 他去年的Boston：2:36:14，
他今年准备突破2：31， 我把他的训练log copy过来， 他最
高的周mileage也只有80迈左右。 我现在觉得训练里真正有推
动作用的还是Longrun, Tempo, Interval这些hard training,
其他的easy run都是帮助你恢复用的， 不需要太长。
他的20周训练log, 从倒数第3周开始， 大家可以参考一下：
Age: 32
Resides: Boston
Marathon PR: 2:35:34 (Cape Cod, 2010)
Marathon Goal: 2:30:59 (Boston, 2011)
Marathon History:
November, 2007 Philadelphia Marathon 3:01:04
April, 2008 Boston Marathon 3:08:20
October, 2008 Cape Cod Marathon 2:45:36
April, 2009 Boston Marathon 2:... 阅读全帖 |
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W***i
发帖数: 833 | 3 算了，我还是再贴一遍，
Your friendly beginning runner's guide to .... runner's jargon.
You'll notice we don't have a FAQ here -- that's because we want you to ask
your questions, join in, become part of the community! That said, I am sure
new runners get overwhelmed by phrases we throw around all the time here wit
h impunity; you probably think we're all speaking some strange language. To
follow along here, it's really helpful just to know some general stuff and w
hat terms mean. So in the interest of hel... 阅读全帖 |
|
l***h
发帖数: 9308 | 4 marathon pace
跑步黑话大全
Your friendly beginning runner's guide to .... runner's jargon. Cool
You'll notice we don't have a FAQ here -- that's because we want you to ask
your questions, join in, become part of the community! That said, I am sure
new runners get overwhelmed by phrases we throw around all the time here wit
h impunity; you probably think we're all speaking some strange language. To
follow along here, it's really helpful just to know some general stuff and w
hat terms mean. So in the in... 阅读全帖 |
|
j**f
发帖数: 7403 | 5 我不记得自己ID，我除了做这个LOG，别的不做。
FARTLEK： 用自己平时的速度跑步（比如我，5.5MPH），
然后中间突然加速一段时间，比如我6。5MPH。然后恢复5.5.
是跑步锻炼的一种方式。可以一定程度上知道自己还有多少体力。：）
what is fartlek?
what's your runningahead id? |
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o*****4
发帖数: 665 | 6 请教下大家
1. Yasso 800s训练一般怎么安排 取代Tempo？(我用的是SC的训练计划) 多久跑一次合
适 800m的pace是不是按照Marathon Pace来跑？还是all out? Recovery有的地方说跑
800等同的时间 有的说跑400m 按时间还是按距离？Yasso 800是测Marathon goal time
好指标 是怎么看的？
2. 前阵有段时间安排了一周Fartlek(原本是EZ分成了一半EZ 后半Fartlek)和隔天的
Tempo 下周Hill training和Tempo的循环 也许mileage还没上去 感觉还能耐住 速度训
练一周2次会不会事倍功半
3. 天冷室外跑pace是不是会降下来 自从天冷以来 Ez pace提不起来 当然也许和最近
Shin Splint也有关系 最近在考虑买滑雪的口罩 真的天冷了全副武装 是不是冷空气是
导致速度下降的元凶？ |
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A****t
发帖数: 759 | 7 running formula里面把fartlek归于R （repetition) 级别，我以前一直以为fartlek
属于interval的一种，唉。貌似strides速度快一点，all out的话也属于R了. |
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g*2
发帖数: 658 | 8 从uptodate上看到的。uptodate是给医生看的最新医学知识。
Training suggestions to reduce injury risk — Despite the dearth of high-
quality evidence to determine best practice [25], we have found the training
tips listed below to be helpful and to reduce the risk of injury for many
runners:
Beginning runners:
Inexperienced runners often progress best using a combination of running
and walking for a set time, and gradually increasing the percentage of time
spent running.
Beginning runners should start with no m... 阅读全帖 |
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M*****0
发帖数: 319 | 9 新新人逛跑版，看到大牛们高谈阔论BQ, MAF等等，实在是一头雾水。也不好意思发问
，怕被鄙视。
收集了一些新名词，以后也可以滥竽充数了。
"The easy run" or a "recovery run" is simply a run at an easy pace done for
recovery purposes or just simply enjoyment. Most of a beginner’s runs
should be easy runs. These runs improve a runner’s aerobic conditioning.
The intensity of these runs should permit conversing using complete
sentences (60-75% of your maximum heart rate).
"Jogs" usually refer to slow running done to recover between intervals.
"Long Runs" are typicall... 阅读全帖 |
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y***r
发帖数: 1845 | 10 前段时间有个问题，如果一直按照MAF心率跑起来太累该怎么办？和大牛们讨论了一下
，最终是按照MAF-10左右低心率跑。又看了Hadd's doc，觉得应该低心率打基础，所以
我按照130心率跑。但什么时候MAF心率跑呢？
今天看Phil Maffetone文章这样说：
At some point in the training process, daily runs at a 5:30 pace, for
example, become physically demanding, and running at this pace for a period
of time during each workout is difficult. This is the time for alternating
hard-easy days or fartlek workouts—but at or below the maximum aerobic
heart rate. Another option is what I refer to as aerobic intervals, where... 阅读全帖 |
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h*******t
发帖数: 2679 | 11 我觉得fartlek不是这样跑的。
我的理解是fartlek的快速是你的最快速度。目标是以最快的速度跑到远处的一个电线
杆什么的。 |
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R*****s
发帖数: 41236 | 12 看到这么篇文章讲base training的：
http://runnersconnect.net/coach-corner/base-training-running/
Is Your Concept of Base Training Wrong?
Why the Base Training Phase is More Than Just Lots of Easy Running
Lydiard指导的800米奥运冠军Peter Snell，也上100MPW的base training, 真正的
anaerobic training不超过6周...
而实际上, Lydiad的“base training"是包括5K to HM pace的，也包括MP run:
"In reality, Lydiard’s base training phase included two workouts.
The first was a fartlek workout, which ranged anywhere from 30 seconds to 5
minutes of harder runni... 阅读全帖 |
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R*****s
发帖数: 41236 | 13 一般来说加量的时候不要同时加速，量加上来以后再加点farlek之类的，
就是说凭感觉跑，想快跑几步也没问题，不用一直逼着自己慢慢晃...
文章里面也写了理由：
"Lydiard’s fartleks help maintain efficiency by stimulating the central
nervous system and activating more slow twitch muscle fibers. More
importantly, they help reduce injury by gradually introducing speed into a
training schedule. Many runners get hurt when they try to run at speeds
their muscles, tendons and ligaments aren’t ready for. These base phase
fartleks help prepare those muscles for the harder workouts af... 阅读全帖 |
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R*****s
发帖数: 41236 | 14 这个，小妹也没这请求啊，她后来其实还追上来过一次，然后就消失了，还是蛮tough
的...
要是trail race, 俺肯定陪她慢慢晃悠了...
fartlek好像一周1次吧，文章里有写，每周1次fartletk, 1次steady state,
1次long run...至于说每次里面快跑慢跑的比例，这个完全看心情吧，不然咋叫
fartlek呢, 不过不要跑high了，跑成tempo了... |
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f*******n
发帖数: 5241 | 15 这周开始Taper。
5/2: GYM workout
热身以后，做了几组circuits，5个引体/20个俯卧撑/10个深蹲+10个深蹲跳跃是一组，
5个循环。然后50lbs的Clean&Push Press又一组，还做了几组Overhead Squats，一些
腹肌，拉伸，时间也就到了。没想搞得太累，以不要酸疼为前提。
5/3: P90X X Stretch
居然找到这个DVD了，赶快练练。
5/4: 5 miles with some fartlek
估计还是前两周MP+15s的两个20迈跑得还没缓过劲来，风也很大，本来应该跑1000m的
Interval的，结果跑得很狼狈，只跑了三组，5:30, 5:12, 5:33，最高心率虽然只有
164，却是跑得很累。然后跑了些fartlek完事。
5/5: Rest
5/6: 6 miles with 3 miles @8:52
这回是短tempo，我想按8:50 pace跑的，无奈，天气又不做美，闷热还刮风。热身两迈
以后，8:54, 8:52跑了两迈，平均心率158，165，最高心率167。我想taper期间还是别
太拼命了，歇了口... 阅读全帖 |
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f*******n
发帖数: 5241 | 16 这周开始Taper。
5/2: GYM workout
热身以后，做了几组circuits，5个引体/20个俯卧撑/10个深蹲+10个深蹲跳跃是一组，
5个循环。然后50lbs的Clean&Push Press又一组，还做了几组Overhead Squats，一些
腹肌，拉伸，时间也就到了。没想搞得太累，以不要酸疼为前提。
5/3: P90X X Stretch
居然找到这个DVD了，赶快练练。
5/4: 5 miles with some fartlek
估计还是前两周MP+15s的两个20迈跑得还没缓过劲来，风也很大，本来应该跑1000m的
Interval的，结果跑得很狼狈，只跑了三组，5:30, 5:12, 5:33，最高心率虽然只有
164，却是跑得很累。然后跑了些fartlek完事。
5/5: Rest
5/6: 6 miles with 3 miles @8:52
这回是短tempo，我想按8:50 pace跑的，无奈，天气又不做美，闷热还刮风。热身两迈
以后，8:54, 8:52跑了两迈，平均心率158，165，最高心率167。我想taper期间还是别
太拼命了，歇了口... 阅读全帖 |
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w********6
发帖数: 12977 | 17 you are right, in cycling, I am still like what I was in running before I
race. That's why I said unless you have a race goal.
When I trained for my marathon, I have speed work, such as interval, tempo,
mile repeat, and fartlek, I also have long run, recovery run, and easy run,
each serves different purpose.
In cycling, you have one more aspect, that is the teamwork. I believe if I
want to race, or become so-call cat 2, cat 3 (I still don't know exactly
what it means), I will have to do specific |
|
f*******n
发帖数: 5241 | 18 12/19：10 miles running
Avg Pace：11:25
Avg HR：150
跑得慢，但是后半程跑了几次fartlek，Garmin记录最高速度达到9.3mph。
12/20：GYM Chest workout
Bench Press: 115x4x3,110x5x2
Incline Bench Press: 90x5x5
Incline DB Press：40x5x5
Bent-Arm DB Pullover: 40x5x5
看来我遇到瓶颈了，为了能推重一点，决定还是尽量用115磅的，即使不能
做一组5次，4次也好。
又做了一次2000米划船机测试，注意多用身体和蹬腿，9:29，终于进了
9:30以下。
12/21：Rest
12/22: 17 miles biking
12/23: 50 pushups & Beachbody Turbo Fire EZ45
和一帮朋友上山玩，几家人住一个大房子。其他朋友在旁边打牌我和弟媳一
起锻炼，居然被笑神经病。：）
12/24: Skiing
膝盖还是不好，但既然住在滑雪场，不滑说不过去。
12/25: Home Ches... 阅读全帖 |
|
f*******n
发帖数: 5241 | 19 1/9：14 miles runing
外面下大雪，只好去Rec Center去推磨绕圈。10圈一迈，目标是
两个半小时。跑道上的人换了一拨又一拨，只有我在那里一直在
绕。中间跑了几个fartlek，大约9mph。最后一次是跑了100分钟
的时候，后来就只有慢跑了。跑道小，又不能反向跑，到后来左
腿膝盖外侧和左脚都开始疼。好歹是跑完了预定的时间。因为跑
道的距离不准，GPS又不能用，也就大致估计14迈左右吧。
1/10：GYM weight lifting
照例在小姑娘乐团练习的时候去Gym锻炼。做了几组Leg Press，
膝盖还是没好，只能格外小心，270磅而已，还注意到左腿负担的
力量多得多，这样岂不是更不平衡了吗？
1/11：20 miles biking
1/12: P90X Chest & Back
发觉我现在真是太弱了，第一组俯卧撑试了下Max，也只做了50次，
然后后面就严重不行了。居然还练得气喘吁吁的。以后还是要多练
P90X。
1/13： Rest
1/14： 6 miles running
天气不错，去公园绕圈，这次气温高了一点，但我跑得还是挺费劲
的。跑到6迈的... 阅读全帖 |
|
f*******n
发帖数: 5241 | 20 12/19：10 miles running
Avg Pace：11:25
Avg HR：150
跑得慢，但是后半程跑了几次fartlek，Garmin记录最高速度达到9.3mph。
12/20：GYM Chest workout
Bench Press: 115x4x3,110x5x2
Incline Bench Press: 90x5x5
Incline DB Press：40x5x5
Bent-Arm DB Pullover: 40x5x5
看来我遇到瓶颈了，为了能推重一点，决定还是尽量用115磅的，即使不能
做一组5次，4次也好。
又做了一次2000米划船机测试，注意多用身体和蹬腿，9:29，终于进了
9:30以下。
12/21：Rest
12/22: 17 miles biking
12/23: 50 pushups & Beachbody Turbo Fire EZ45
和一帮朋友上山玩，几家人住一个大房子。其他朋友在旁边打牌我和弟媳一
起锻炼，居然被笑神经病。：）
12/24: Skiing
膝盖还是不好，但既然住在滑雪场，不滑说不过去。
12/25: Home Ches... 阅读全帖 |
|
f*******n
发帖数: 5241 | 21 1/9：14 miles runing
外面下大雪，只好去Rec Center去推磨绕圈。10圈一迈，目标是
两个半小时。跑道上的人换了一拨又一拨，只有我在那里一直在
绕。中间跑了几个fartlek，大约9mph。最后一次是跑了100分钟
的时候，后来就只有慢跑了。跑道小，又不能反向跑，到后来左
腿膝盖外侧和左脚都开始疼。好歹是跑完了预定的时间。因为跑
道的距离不准，GPS又不能用，也就大致估计14迈左右吧。
1/10：GYM weight lifting
照例在小姑娘乐团练习的时候去Gym锻炼。做了几组Leg Press，
膝盖还是没好，只能格外小心，270磅而已，还注意到左腿负担的
力量多得多，这样岂不是更不平衡了吗？
1/11：20 miles biking
1/12: P90X Chest & Back
发觉我现在真是太弱了，第一组俯卧撑试了下Max，也只做了50次，
然后后面就严重不行了。居然还练得气喘吁吁的。以后还是要多练
P90X。
1/13： Rest
1/14： 6 miles running
天气不错，去公园绕圈，这次气温高了一点，但我跑得还是挺费劲
的。跑到6迈的... 阅读全帖 |
|
z********0
发帖数: 9013 | 22 what is fartlek?
what's your runningahead id? |
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f**********n
发帖数: 828 | 23 Day 37. July 26, 2011 Tuesday
Walking: 2.5km, 30min
Running: 6.5miles, 60min, ~10.5km
Total: 13km
Till now: 279km
嘻嘻今天圆满达标 （easy run 60 min），在昨天已经跑了7miles的情况下，虽然没有
6*4min fartlek.
比较不爽的是右脚脚趾貌似被磨了起泡了，新袜子奏是讨厌啊！希望明天起来就好啦~~
~~ |
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j*********g
发帖数: 3826 | 24 ☆─────────────────────────────────────☆
caomuzhiren (xinran) 于 (Sat Aug 29 14:09:15 2009, 美东) 提到:
是左脚掌靠前的地方，距脚趾跟部大约3cm，有一个大约1cm左右大小的区域，
如果压的话有些痛，走路也稍有一点感觉,坐着没有任何感觉
2周前有过两天连着跑了12卖和8卖，当时感觉痛，就停了2天再跑，好像没什么问题，
这样跑了一周野还好
这周穿了GT1140跑了2次，一双neutral的鞋跑过一次tempo，昨天穿了GT1140跑的时候
觉得有些shin slpints的感觉，等到昨天晚上感到之前脚掌那处痛的地方又有些痛
明天还有long run，再试试看-:)
☆─────────────────────────────────────☆
staley (kubrick) 于 (Sat Aug 29 14:17:22 2009, 美东) 提到:
看来你真是潜力巨大，13迈和8迈连着跑，连着跑tempo fartlek。我和你同样是年初左
右开始跑的，我现在long run后要 |
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w****1
发帖数: 4931 | 25 actually I find it quite a quality workout, something in between an easy run and a fartlek, with hills.:) In the next few months, my goal would be not to improve my pace, but rather to get used to spending a lot of time on my legs. |
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w****1
发帖数: 4931 | 26 congrats! you are on!
my shin splints got worse after an abusive fartlek session on the treadmill
with speeds ranging from 6.5mph to 11mph today. I must spend the next two
weeks on my bike or stationary bikes instead of running...:( the good news is however that I found myself completely adapted to forefoot running. now heel strike just feels awkward.
STABILITY) |
|
c****n
发帖数: 468 | 27 以成绩论英雄的话，我的成绩在众多牛牛面前也不算什么，不过这个训练有几个方面也许其他小牛可
以借鉴：
1）较低的周里程，最大44mi
2）5k与半马成绩的高度统一，估计是好多小牛的梦想哈。我觉得如果不是7-8月生活上的巨大压力
导致 overtraining，加上全马前3周的sprained knee，全马成绩得到和谐的可能性还是蛮高
的:)
1）base 篇
一般的马拉松训练计划周期为16-24周不等，但是其实一个完美的训练周期应该加上之前的 base，
base的长度越长越好！base 的目的就是加强有氧，所以以轻松、相对较慢的long run，easy
run 为主。多长是 long run，至少1个半小时吧，没有上限！多慢呢？至少能把既定的距离跑下
来，跑完后恢复的时间不太长。
base 可以跑快吗？当然可以！可以fartlek，stride，tempo但是，绝对不行进行
interval/repeat之类的无氧训练！为什么？这个问题困扰我好久，后来好像谁给了一个合理的解
释，再后来看了 Hadd的training，里面有一个说法很好地解释了这个问题。这个说法是一个专业
教练给我 |
|
o*****4
发帖数: 665 | 28
完全同意。其实Y800很多时候被人跑成800 intervals. Y800 pace比interval其实慢多
了。
在学习鸵鸟的Yasso 800s听两位讲了以后更理解了些
我还是觉得应该make hard day harder. make easy day easier.
尽量不安排back to back hard work.
中间会有一天的recovery跑 或者有时候状态、身体真的不好 会腾一天时间再休息 周
一跑fartlek 周二就恢复 不行周三再修 周四tempo周五恢复 周六LR 吃多点真的有助
于恢复是最近的最大感受 挺怕受伤的听马克的还是得悠着点看来
冬天很难warmup.速度降下来我觉得是自然的? (I am talking < 30F)
真的冷起来也许要当gym rats躲室内了看来 |
|
w****1
发帖数: 4931 | 29 Last weekend I did 3 x 1 mile repeat at 6:00 pace on the treadmill, followed
by a fartlek ranging from 6.5mph
to 9.9mph on Sunday. Took Monday off. Tonight I came back home from a big
dinner, and found myself
having a little sore throat. I didn't feel that great, but decided to do a
10K time trial anyway. Warmed up at
7:30 pace for one mile on the treadmill. My heart rate went up to 144 -- my
legs weren't exactly fresh. Then I
started over at 9.1mph, increased to 9.3mph after half a mile, and he |
|
w****1
发帖数: 4931 | 30 Inspired by El Guerrouj's workout, I did a real fartlek on the treadmill
today. 1 mile warm up @ 7:30 pace, then
1 mile @ 6:00, followed by 5 min recovery @ 6-7mph, next 5 minutes @ 5:53 (
10.2mph), followed by 5 min
recovery, next 4 minutes @ 5:46 (10.4mph), 5 min recovery, 3 minutes @ 5:40
(10.6mph), 5 min recovery, 2
minutes @ 5:33 (10.8mph), 3 min recovery, 1 min @ 5:00 (12mph), cool down.
It felt like the best speed work
I have done, truly boosts my confidence in holding a sub 5:50 pace,
so |
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b***i
发帖数: 10018 | 31 easy run还要没到LT呢，所谓base training，或者牙膏的最下面，是aerobic
capacity, (cardio and blood vascular system and muscular system)。
这个练好了才可以练LT。对于LT的说法，不同教练有不同看法:
Lydiard根本没有提LT training，都包括在fartlek和10k tt里了。
Pfitzinger计划里有一些steady tempo run。
而Daniels很推崇LT，马拉松训练计划里有大量M pace run，steady tempo和cruise
intervals。
Hadd则是建议从不超过LT的pace（甚至比M pace还低)来push LT。
他们的共同之处都是要高mileage base training打好aerobic的基础，然后再
sharpening和peaking。这从800m到ultramarathon都适用。 |
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w********6
发帖数: 12977 | 32 今天應該是5k比賽速度跑三個miler，jogging 3邁，1.5incline,熱身應該非常充分了
，然后 9.7mph跑了一個邁，感覺不算太壞，jogging 4分鐘以后，第二個剛開始就不行
了，覺得腿酸的厲害，根本不想跑了。
最后就成了低質量的fartlek.
全年夏天，我幾乎不咋跑步的時候，還在跑步機上9.7mph能跑三邁呢，現在訓練雖然亂
七八糟，也是訓練了三個月，居然mile repeat都跑不下來。
我現在真懷疑我能否PR，不要說BQ了。 |
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w********6
发帖数: 12977 | 33 俺的Speedwork从来都是打马虎眼，第一次跑马拉松，直到最后阶段听从板上大牛的建
议，跑了几天
的track，trail上面就跑了fartlek：对我而言，其实就是跑快一阵，感觉累了就慢下
来。
第二次跑马拉松，开始在跑步机上练习，基本上都是半途而废，去年夏天曾经跑了跑步
机5k，1.0
inline, 9.7mph跑下来，但是后来再也没有跑那么快，一个是貌似体力下降了，一个是
不愿意去承
受这个痛苦。
今天太热80度，隔天再去GYM跑步机练习tempo。tempo对我应该是6个迈，但是一直我都
是最多跑
了3个迈，今天期望值是跑完4个迈。 1.5 incline, 6mph 热身一个迈，就开始 8.8mph的
tempo，终于控制住心跳不超过95%MHR，对于我就是171，进步到跑了4个迈，虽然感觉
可以尝试跑
6个迈的真正tempo距离，还是因为好不容易熬到期望值，也缺乏毅力继续跑了，最后0.
1迈stride
@ 10mph.
cool down 一个迈以后，决定试试看跑个跑步机最高限的 miler, 于是开始 10mph，居
然感觉
挺好，到接近一个迈的时候，就开始觉得累了 |
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w****1
发帖数: 4931 | 34 Once you get a feel of the principles it really isn't necessary to follow a
plan strictly on a daily basis. Now I use my self-made plan based on the
idea of AM plans:
Monday: strength training + form drills
Tuesday: interval/fartlek
Wednesday: mid-long
Thursday: recovery + strength training
Friday: tempo/mid-long
Saturday: recovery
Sunday: long
I increase my mileage slowly while roughly follow this schedule each week,
and expect to peak 3-4 weeks before the marathon race.
18 |
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d**c
发帖数: 588 | 35 关于屁, 我跟我们同事说fartlek, 他们冲我坏笑. 我跟他们说second wind, 他们还觉
得跟屁有关. 一帮non-runner. |
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b***i
发帖数: 10018 | 37 Try this sharpening workout 5-6 days before your 5k/10k race:
[fast run 100m + floating (not slow jog) 100m] x 8-16 times
it's used by Lydiard.
Some fartlek and a 800m/1500m time trial (80-90% effort) 3 days before
the race.
Then slow jogs or rest 1-2 days before the race. |
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s*********n
发帖数: 2283 | 38 http://www.youtube.com/watch?v=NSyo06sZXOU
three techniques, Fartlek, Tempo and Hill running.
I have been doing tempo for several months. 20-30 mins every work day with
my coworkers. It works. I do see the progress. The key is to keep your
speed during your running and pay attention to your body, arms and hands
positions, though it is hard at the beginning ...
BTW, anyone has experiences with the hill running? My hill running is not
good.
30 |
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e****n
发帖数: 4054 | 39 我个人的体会是一般长跑中，心率都会稳定在一个可持续的基本点上，不会象短跑那样
短期输出功率满or超负荷。Fartlek, tempo, hill running的核心都是通过速度变化提
高短期输出功率，提高速度耐力。 |
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d**c
发帖数: 588 | 40 correct me if i am wrong. my thought is that speedwork is less important
than base building (easy+long) to novices or people who are not particularly
performance-oriented. you can pretty much forgo speedwork when you first
start training. if you choose to do it, do tempos instead of intervals or
fartleks. |
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w****1
发帖数: 4931 | 41 don't be so rigorous with strides. when you run fartlek, do it like you are
ready to turn an easy run into an all-
out sprint at any time, and settle back into an easy pace when you feel like. I use strides to not only train my
running form, but also my fast twitch muscle fibers. |
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y******n
发帖数: 4527 | 42 fartlek is easy to execute and also provides enough stimulus.
like |
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b***i
发帖数: 10018 | 43 貌似strides比R pace还要快。比如我的R pace大概是40s跑200m。
strides经常是15-18s跑完100m。
fartlek |
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f*******d
发帖数: 12693 | 44 咦？双重性格了？发飙的时候主艾迪，清纯的时候穿马甲？
fartlek |
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w****1
发帖数: 4931 | 45 superb! I woke up with sore legs today (from yesterday's fartlek), did a
slow ass 16.4 mile run at 8 min pace. gotta do a double later to make it 20
today. |
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w****1
发帖数: 4931 | 46 Right. Just that I can't incorporate anything intense other than running
into my training routine right now -
would be risking injury otherwise. Two weeks ago I did 15 minutes of intense
rowing following a fartlek, and
that gave me sore butt for a couple days. |
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w****1
发帖数: 4931 | 47 Found this on the powerbar website. It's probably only a random sample, and not his training in the peak weeks. For instance, his long run is quite short (although it's probably done on a hilly course). Also, he does strength training daily, which is not listed in the program. Adding the mileage up, it's only about 112 miles per week, whereas in reality Haile trains at around 160 miles per week. So take it with a grain of salt.:)
Monday:
1. Fartlek training on rolling hills 60min/17km,
2. Recove |
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w****1
发帖数: 4931 | 48 With AM style training, there is very significant distinction between what I
'd call easy run and recovery runs.
Easy runs are okay to push -- if you insert a mile at tempo pace, or do a
little fartlek with sprints, no problem.
But recovery runs must strictly be done at the most comfortable and easiest
pace. Even if you are passed by an old lady or a fat guy on a recovery run, let him/her go.:) |
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w********6
发帖数: 12977 | 49 自从开始认真使用和关心跑步心率，我有下面的感触：
1. 版上不少同学跑步太猛，实际上如果你平均跑心率在HRmax85%以上的话，长期以来
已经是
overtrain了，受伤啥的不说，进步也不是最佳的。
大家虽然看到王欢喜野兽一样的训练，没有想到他已经跑了那么多年了，看到baiji突
飞猛进，也没
有想到他其实和王欢喜一样，真正跑步的平均心率已经不高了。
所以说，speed play, 包括 tempo, fartlek, interval, mile/800 repeat, 这些不能
太多，更主要的是，easy run 和 long run 不能太快。
2. 俺跑LHR，虽然没啥突破，但是感觉跑步更very enjoyable，所以我认为特别是不在
为比赛训
练期间，easy run 应该还分成 LHR 和 稍微push 的 easy。
3. 心率太低也有问题。昨天我们这里傍晚还挺热，有 78度，我准备跑个 130 bpm 的
LHR 13
迈，pace是 9分钟，结果第三迈结束碰上一个小伙子，就跟上了，他跑土路，我跑水泥
自行车道。
发现他是 8分半的pace，我就加速跟上。 后来他 |
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b***i
发帖数: 10018 | 50 By Terrence Mahon
The holiday season is a busy time filled with many added events –
from trips to the shopping mall, last-minute runs to the grocery store
for that missing cooking ingredient, as well as travel by car, train
or plane to visit relatives. Running at this time often gets mixed
into the shuffle. In order to stay on top of your fitness over the
next few weeks it is best to take a moment to get your calendar
organized.
The best thing to start with is to assume that your training is not... 阅读全帖 |
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