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r**********a
发帖数: 1067 | 2 too late now，刚下单了。我是鸟衣的大扇子，就是太贵，只能隔断时间买一件，这种
同一款一下得买五六件的我舍不得阿。
这件看着挺厚的，跟我以前穿的nike miler样子很像，不过我对鸟衣还是很有信心的。
以后有机会店里看到要试一试，谢谢推荐。 |
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d********g
发帖数: 11948 | 3 Miler的传球能力有西西利亚挪在就没戏。
这个要顶。但是不完全赞成。这个队伍早已经不是赢了野猪的那个队伍了。今年上半年
出了那么多事情，训练水平很难保证。赛季初搞双qb，现在搞miller裸奔，都是不得已
而为之。一方面确........
★ Sent from iPhone App: iReader Mitbbs 7.28 - iPad Lite |
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w****1
发帖数: 4931 | 4 I think you can easily find 7:00 milers on craigslist, hehe. I was just
recruited to run reach the beach relay in
NH next month. |
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p*******r
发帖数: 180 | 5 So the punk in me said “go run a 50mile race” after my only long run this
year on the PCT late August. This was two weeks before the McKenzie River
Trail 50M. It is a sketchy idea. I had no formal training this summer except
my non-race-oriented conditioning runs up to 50+ mpw for a little over a
month before climbing took over and sucked everything out of me. During the
climbing months, I ran very little during the week and the average mpw was
an embarrassing 20 from late May to end of August.... 阅读全帖 |
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f*******g
发帖数: 3304 | 6 周六早上和100个'疯子'参加了这个37.2 MILE的活动, 我计划12MILE结束, 结果不错,
跑了18 MILE, 2个半小时,回家也没太大反应, 一扫ING NY MARATHON时的阴霾,是个好
兆头.
以后有机会在搞个60K吧.
今天又参加了一个4 MILER, 26:40 I AM HAPPY WITH IT.
一周双赛,这个周末过得不错,TKSGIVING 放开吃吧.
HAPPY HOLIDA TO YOU ALL. |
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f*******g
发帖数: 3304 | 7 继上周的5K （算是满意）后，今天又参加了个15K (9.3MILE), 十分满意
照旧头晚睡的不好，早上自然醒（好在15K是10：00多比赛,前面是个4 MILER, 我就不
搞一天双赛了，不过以后也许试试）。连着两天没跑，也不感觉太累，仍然SLUGGISH.
第一MILE 6:30 （从没按这个PACE么跑过第一MILE，只是听身体感觉,加上贴住前面两
个JJWW的MM 也很舒服）
3 MILE 19:30
4 MILE 26:00 两个MM加速， 不跟我玩了
6 MILE 38:50 感觉还不错， 有可能SUB 1:00
````` 喘气的厉害，心率开始乱了，减速
8 MILE 52:20 总于没有坡子了， 前面一马平川，加速
···· 鞋带掉了，不想继，以前的一个10K跑了一半掉带子不也跑完了。
9 MILE 58:30 这次鞋子越跑越送松。 还是决定停下来·· 再冲
9.3 MILE 1：00：20 终于未能SUB 1:00, 不过已经PR了， 比以前的15K 足足快乐
5MIN啊， 按这个EQUIVILENT, 终于可以5K SUB19, HAL |
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w****1
发帖数: 4931 | 8 今天的5 mile小比赛，没有chip，gun time 33:11, averaging 6:38/mile pace
. 排名55 out of 700. 这次出发的时候稳住了速度，just under 6:40, 有些小坡，上坡时
小碎步，略微减速。跑得很舒服，最后400m上坡冲刺，连超了4个人结束。觉得没有用
全力跑，以这次的速度完全可以跑10K. 附forerunner 305记录。这两周小比赛试探了
一把深浅，现在可以专心练马拉松了。 |
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h****m
发帖数: 405 | 9 一直到了23 mile我才确信自己能完成全程:17 mile的时候左腿膝盖有点不对劲,以前跑
20 miler的经验是疼痛会越来越严重,最后只能走;20 mile的时候右腿大腿抽筋,停下来
拉伸了一会儿,又用冰抹了一遍,总算是挺过去了,不过感觉两条腿总是在抽筋的边缘,决
定之后每个水站都停下来走一会儿,喝完了在启动.到了23 mile的时候,也差不多要进城
了,虽然有上坡,但是观众明显要密集多了,不知道是不是人来疯,反正膝盖也不疼了,上
坡的时候还能稍微pick up一点.最后的0.2 mile,用尽了剩下的肾上腺素,冲刺超过了几
个也是强弩之末的家伙,过了终点--我相信在观众看来这种冲刺恐怕比走也快不了多少.
最后时间4:22'16" 跟版上的诸位牛id没法比,但是我已经对自己很满意了,毕竟原来地
目标就是完成比赛.
过了终点之后,领到了传说中的只有跑完的人才有的t-shirt,看着上面印着的"Grandma'
s Marathon Finisher",心理竟然莫名激动--俺怎么说也准备了8个月了,终于finisher
了!坐在被太阳烘得发烫的地上,一边吃着runner才有的冰淇淋, |
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w****1
发帖数: 4931 | 10 chip time 3:32:59, huge PR. Pen finished one minute ahead of me.
这是我准备最不充足的一次马拉松，却是最快的一次。最近10天只跑了两次，都是在
treadmill上。这前面两个月完全没有speed work, 只有些tempo, 和两个20 miler. 上
周日开始感冒，直道今天才好。比赛前一天狂吃，结果比赛途中上了三次厕所。
Splits:
Mile 1-3, 24:52, 开始完全没有对pace抱希望，跟的是3:45 pace group. bathroom
break #1 @ mile 2, 小树丛解决。
Mile 4-5, 14:58, 感觉不错，放得开些了。
Mile 6, 8:01,
Mile 7, 9:05, bathroom break #2, 这次得找pot&john.
Mile 8, 7:25, 上完厕所往前追。
Mile 9-10, 15:54.
Mile 11, 7:49,
Mile 12, 7:33,
Mile 13, 7:41,
Mile 14, 7:58,
Mile 15, 7:45,
M |
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s*********e
发帖数: 11 | 11 龟速。跑步。人生。哈哈。
用了人家跑全马的时间，完成了我的１５迈。一个当地的小得不能再小的比赛，却体
会了很多：新奇、酸痛、还有绝望。哈哈，对。就是绝望。虽然下午从家门口的mall出
来的时候，看到风吹开了云，阳光泄下，一上午的体验在瞬间变得遥远和不真实。
与其说是一次running race，我更愿意称它为雨中hiking。雨从昨天开始下，不大，
却annoying，淅淅沥沥地湿透着地面，还有衣裳。runner的crazy，一定程度上在于他
们的风雨无阻吧。在停车场领号的时候，居然有人对我说：It's a great day for
running, hmm? 是哦，a great day 。当时的我，正瑟缩在夹克里，在泥泞中试探落
脚的地方。
草很湿，泥很软，还有间或被踩烂了的坨坨牛粪，或者马粪。（后来查了一下，那
里有horseback riding，所以马粪的嫌疑更大。哈哈。我真无聊）整个race，是在一个
national forest里，除了开始的不到半迈，就是上山，下山。整个过程，一直处在
watch my step的状态。injury free，变成 |
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j*********g
发帖数: 3826 | 12 ☆─────────────────────────────────────☆
pen (谢谢你) 于 (Sun Feb 1 13:04:42 2009) 提到:
Mon 4 easy
Tue 11 medium long
Wed rest
Thu 10 w/ 5 tempo
Fri 7 easy
Sat 18 long
Sun rest
除了Sat在室外其他的都是跑步机上完成的。昨天的18mile long run真是累人。从一开
始跑就感觉不好，好像腿完全是锈的，根本就迈不开步子。最后pace大概是9:05. 按照
race pace - 45s/90s的说法，好像也还说的过去。6麦和12麦处各吃了个gel, 没水喝
，gel不就着点水还真难吃！
再一想，这要是从上周日开始数７天，mileage居然有63 miles! (上周日赛了个半马).
太危险了。。好在今天终于可以好好休息一天。再不小心就要overtrain了。
下周有一个20 miler和一个HM race, 还没太想好要怎么安排或是舍去哪个。可是两个
我都舍不得啊，又怕overtrain，不知道怎么办好了 = |
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f*******g
发帖数: 3304 | 13 跑完了4MILER 左等右等见不到PEN，准备撤了 她来的很准时，边上同时杀出 大猫
二话不说 撒开蹄子跑吧
上了TRAIL， 我还没说两句 口里GUM 掉到肚子了，要吐出来 未遂
吃下了人生第一颗GUM。 小风一吹，9MIN 的PACE 跑得还是很愉快， 跑了约5MILE 我
先告辞了
上网一看今天的 妈妈节 4-MILER 好家伙 也不知道走的什么狗屎运 居然AGE PACE
是第三 （5岁一组） 做梦也没敢想的事情奏
这么发生袅
回忆一下 上周全马PR，还在说自己为何不大一岁，这样明年就可以跑剥蚀顿了。 今
天好，我年纪正好， 年纪轻的和大的年龄组里 我这个成绩也就第10，偏偏咱这组的
快人 今天都休息，前两名把我甩得不知踪影，我凑巧混了个老三 下周打个电话去问
问 好像要发块 玻璃。 估计我跑一辈子也就这次混上了， 平时半马基本200-300名
， 难得短的混到前100， AGE PLACE 10。
早上非常SLUGGISH， 到了中央公园拿号码簿遇到‘ 大堵车’ 拿完号码存好包 离比
赛开始还剩10分钟 害得我连方便都没来得及（排队）
6 |
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C**********y
发帖数: 78 | 14 周六参加了有生以来第一次10Mile Run。 在坛上潜水也有些时日了，从各位高手那
儿学了很多。这就算是答谢吧。
长跑对我来说一直是最头疼的运动项目。记得高中的时候就因为1500M没有达标差点体
育不及格。 我记忆中跑的最快的的一次1500M大概是7：13. 来美以后断断续续跑过，
但最多也就是3 Mile左右。 每次都是因为腿伤或者其他原因停了。结果是每次体重反
弹，几次以后就到了185+。 然后各种不舒服的感觉都来了。 血压也往上窜。 三月之
前虽然还是有没星期一到两次的2 Miler (Treadmill), 但没次跑的都是很累。根本谈
不上Enjoy.
今年三月开始比较频繁的锻炼，主要是因为觉得体重和血压是问题。但又不想用药。虽
然我的血压可能是遗传。但还是想试一下。
开始的两个星期我几乎每天去Gym. 每天2 Mile. 那两星期确实是很难受，每次都是要
强迫自己去. 突然有一天我的2Mile Run 不是像以前那么难熬了。 我的呼吸也没有像
以前那么重了。 什么时候可以结束的想法不是一直在脑袋里转了。这对我来说是一个
极大的Boost. 从那以后去Gym变成了 |
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w****1
发帖数: 4931 | 15 This is my last run in Aspen. I was only supposed to do a 4-mile recovery
run according to the training plan,
but since I can't run tomorrow I decided to do a 20-miler today. I started
when it was raining, 46F. After 2
miles I threw my jacket to the side of the trail. I could tell that my legs
didn't really recover from the 11-mile
2 days ago. After 17 miles I was depleted. Empty. Nothing. Then it was
uphill. I had to struggle to breathe
even going at 8:20 pace. Totally hit the wall. Finished av |
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C**********y
发帖数: 78 | 16 Well, here it goes:
Based my memorable ever distance running race experience from Fields 10
miler, I was very much looking forward to the half marathon event. I really
wanted to experience the enjoyment of running with the fellow runners again
. All the pre-race indications, the temperature, which supposed to almost
identical to the day of Field 10, my training run a week a earlier and
encouragements I received from guys on this board got me thinking about
another pleasant surprising results. |
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l*****i
发帖数: 183 | 17 昨天晚上才到家,太累了,没能及时报告.
官方成绩3:38:52. 前半程1:44:18,后半程1:54:35. 比去年Hamptons快了三十多分,虽
然没能达到报名时的目标3:30:00,结果还是让我很满意.
六月初NYC马拉松没抽上签,就报了Yonkers.用了FIRST训练法.一周跑三个quality run,
tempo,interval and long.其间calf和hamstring各伤一次,加上中间去度假总共一个月
的时间没有跑步.只完成了两个20 miler.跑前就知道8分的pace已不可能,修改8:15,事
实上还是定高了.
5点多起床吃了一碗粥和两根油条.6点开车,车上有加了一根香蕉. 7点多一点取了号码,
联系上大牛pen和EmpireMarsX.
8点准时出发,跑前吃掉一个GU
Mile 1, pen先冲出去了,很快开始上坡,EmpireMarsX也冲了,我压住pace 8:10.4. 之后
再见到他们,已是赛后了.
Mile 2, 在前后左右半马的人裹胁下7:58.87.
Mile 3, 又跑快了7:56.34.
Mile 4, 控制了一下8:06.57. |
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j*********g
发帖数: 3826 | 18 ☆─────────────────────────────────────☆
jiekarl (karl) 于 (Fri Jul 17 10:51:46 2009, 美东) 提到:
现在是5:30，想提高到5:00。怎么具体训练提高？
☆─────────────────────────────────────☆
fatboyhog (胖子) 于 (Fri Jul 17 11:08:09 2009, 美东) 提到:
1500 练得很苦啊
400M 200M interval 多练练
再股购 1 MILER 教程 就明白了。 俺不牛的说
☆─────────────────────────────────────☆
staley (kubrick) 于 (Fri Jul 17 11:29:08 2009, 美东) 提到:
你是牛人，不怎么练的时候，跑1 mile race都能有五分三十多。稍微整整，1500不轻
松sub 5？
☆─────────────────────────────────────☆
fatboyhog (胖子) |
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w****1
发帖数: 4931 | 19 We can conduct a poll on this board:
Do you have
(A) a sub 6:40 5 mile pace but have not run a sub 3:20 marathon
or
(B) a sub 3:20 marathon time but cannot run a sub 6:40 5-miler.
I bet there are at least 5-10 people in the first category and none in
the second category.:)
guessing, coz |
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b***i
发帖数: 10018 | 20 i think a sub 6:40 5-miler without rest is tougher than 3:20 marathon..
but with rest, like 10x800, it would be easier than 3:20 marathon.
But Yasso said in his book, for average ppl, you should add 10 minutes from
your yasso800 time to get your marathon time.
So 10x800 @6:40pace is roughly equivalent to a 3:30 marathon time for us? |
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d****l
发帖数: 51 | 21 自从去年10月在酷暑中跑完了我人生中第一个马拉松之后，一发不可收拾，今年二月毫
不犹豫就报了09年的马拉松。有了第一次的经验，这回心里有些底了，再加上今年经济
不好，比往年忙了很多，知道六月分才开始正式训练，在网上找了Higdon的训练计划就
照着开练了。Higdon的计划有一个好处就是不怎么分tempo啊interval啊和speed work
什么的，基本就是周一cross training (这个我从来都是skipped，呵呵），周二三四
跑一定的迈数，周六再跑一个，周日再来个long run，最多有时分分pace run。这对我
这样不想动脑子的懒人来说很合适，但即使这样，7，8月份也没能真正严格照着
training plan实行 － 太忙了，然后周二三四连跑还是很累的，动不动就shin splint
一下，所以整个夏天weekly mileage 从没达到过40迈。这样的后果就是天气不冷的时
候经常跑个4迈左右才感觉warmed up, 跑超过8迈就喘得厉害，九月下旬跑了一个20
miler, 得了很严重的shin splint, 结果后来就再也不敢push了，幸好一直到跑 |
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p*n
发帖数: 134 | 22 what are you talking about? asura is definitely faster than me according to
the logs. i don't think i can do a 20-miler at 8:0x pace unless it's a race
. i haven't really improved since may.. =(
asura is also trying to bq this time, right? do he and netghoster have the
same bq time? if so, they should pace each other. =D |
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w****1
发帖数: 4931 | 23 I'm 5'10 as well. I still do some pull-ups/pull-downs and core strength
exercises which are important for running as well as triathlon. As for carb
loading, I have to be extremely careful since I have a gentle stomach. In my
experience pasta doesn't work as well for me compared to rice. The thing
about rice is that it has minimal fiber content. It's a personal preference.
BQ isn't my ultimate goal in running, which is why I'm not in a hurry right
now. After my 50-miler in January, I will decide |
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A***a
发帖数: 1799 | 24 Thanks, it is still a ticking bomb, My right knee was very sore after my
last 20 miler, I am just hoping that tapering would fix it more so that it
won't show up before 26.2......
. |
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A***a
发帖数: 1799 | 25 循序渐进啊,另外尽量少弄BACK TO BACK 20 MILERS.
CAO MM那也是慢慢上去的,看来是要冲BQ了. |
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c*********n
发帖数: 2120 | 26 你不是刚给vivil说要多跑几个20miles,怎么又尽量少弄BACK TO BACK 20 MILERS？
你说全城的比赛速度会比平时20麦快吗？
等我这几天想想，周末跑跑，就向大家征求下一步意见-:) |
|
w****1
发帖数: 4931 | 27 Tonyprince and I are in for "running from an angel" 50-miler, near Las Vegas
, Jan 9th. Join us! Julian? Wolfstar? And all the marathon maniacs around? |
|
w*******e
发帖数: 2651 | 28 What is your plan for this Saturday? Looks like we need to do a 20 miler.
a
we |
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A***a
发帖数: 1799 | 29 My only suggestion is: stick to the plan and do not change it. I am talking
about both pace and mileage.
I got injured due to some back to back 20 milers and I ran much faster than
I should.
So take care.
is
Coach
be
tweaking |
|
A***a
发帖数: 1799 | 30 I believe mine is not the fault of the AM plan. It is because I did not
follow it . first the plan never called for back to back 20 milers. Second,
I ran the long runs much faster than LSD. I still have faith in this plan
and I am gonna rest a few weeks and come back, I will stick strictly to the
plan.
.
myself, |
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w****1
发帖数: 4931 | 31 I think my back-to-back 20-milers with two weeks to go also affected my
performance -- not enough tapering for me. Next time I will stick to the
plan.
,
the |
|
w*******e
发帖数: 2651 | 32 CIM is so close now. and I have not done a 20 miler, plus I have found a
very good training buddy down there.
还盼版主大驾光临, 御驾亲征! |
|
t****9
发帖数: 44 | 33 Winndixe, thans for organizing the group run. It's great to get to know some
of you guys. It looks easier and more fun to run in a group than solo,
especially for a 20 miler. |
|
w*******e
发帖数: 2651 | 34 That's why the article mentions that even though it is only 20 miles,
you need to train for a 50-miler if you attempt it. |
|
w*******e
发帖数: 2651 | 35 Agree! a 20-miler on weekend is the best bet. |
|
w*******e
发帖数: 2651 | 36 I had the same feeling before the run, and not sure whether I can
finish a 20-miler. We did it! Thanks for the group, especially to vasona.
He was the pacer for the team.
time
each
, |
|
|
w****1
发帖数: 4931 | 38 easy 5.5-miler @ 7:25 today, shin felt 100%, although I got a little
inflamed tendon on my right foot from yesterday's 5-mile five fingers run.
lost a bit endurance but don't feel too bad after a 9-day layoff. now the
challenge is to build up marathon distance endurance with forefoot strike,
something quite new to me. |
|
w*******e
发帖数: 2651 | 39 Congrats on your first!
我也痛并快乐着, but other than tight calf muscle,
I'm walking ok. My LD thought I couldn't make it
to office today. Looks like the last two 20-miler
before the race was very helpful. |
|
w****1
发帖数: 4931 | 40 Tonyprince and I were planning to run the "running from an angel 50-miler"
in January. It's not a relay. Although, I think tonyprince has to pull out
because of his ITBS. If you want to join me for the big challenge, by all
means! |
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E*********X
发帖数: 224 | 41 I did that for all my 20 milers. Sometimes I feel not like to take the 2nd
bottle for the first half and may hide it somewhere along the way. It may
feel tough to start with, but after a while you can get use to doing it.
What's more, by mile 10 you will only have 1 (or half) bottle of it.
, |
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d**e
发帖数: 1124 | 42 Finally got around and ran today to start off 2010 with a 15 miler.
38F Texas winter is not warm, I felt shaky at the start on my short and
singlet. Even this cold, I lost 4 lbs (16 oz water intake throughout the run
). |
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w****1
发帖数: 4931 | 43 Jan 9, 5:55am, Boulder City, Nevada. Under the moonlight, I found myself
lining up with agroup of 50 or so addicts. They don't do much other than
shuffling their feet for 50 miles, or more. Some say they look hard as nails
. I couldn't testify that as I couldn't see their faces or skin clearly in
the dark. But I believe they are more like the bushes around us - the only
living thing in the desert. They are a strange breed of human, called
ultramarathoners. And they all dressed like they know dam |
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p*n
发帖数: 134 | 44 that's such a great performance! 9:20 pace for 50miler!!
and congrats on the age group win!
nails |
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o*****4
发帖数: 665 | 45
nails
Bravo， really proud of your success. |
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b***i
发帖数: 10018 | 46 great performance, congrats on the age group win!
your report is very inspiring too, written by a true runner.
btw, you really lost a toenail?
nails |
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b*********a
发帖数: 1145 | 47 amazing!! its such a painful experience yet you make ir sounds so
interesting. That guy who carried a rock to run marathon is soooo funny!
Seems like someone is more crazy than you are! LOL
nails |
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e*e
发帖数: 6808 | 50 You guys totally rock the desert!
先re一个再仔细读吧 |
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