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c********d
发帖数: 11593 | 5 Novice 1计划的半马不是第八周的周末么……不管它，问题还是一样的，怎么提速？ |
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o****3
发帖数: 5100 | 7 December, 1998, Sooner nation was in a great depression: after not having a
winning season for five years in a row, a young assistant was named the head
coach of Oklahoma football.
In his first year, we led in every game but eventually lost five games due
to the lack of experience, and confidence. In 2000, I started to watch
football and bought the season ticke: what a great start for a football
novice fan! From no 20th at the beginning of the season, we started our “
red october” three game r |
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z*********n
发帖数: 94654 | 8 without the climbing shoes, 5.7 is already veli hard. That's why the rate
was like that years ago. With recent years' advance in climbing shoes' sole,
5.7 is nothing for most novices.
place |
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m****g
发帖数: 3975 | 9 '可以划LEVEL II 3个来回'
Should be very safe but not really exciting. that might equal to class I
kayaking. Rafting can handle IV well but not safe. Kayaking handles class
III well but need experience.
But for safety concern, class II is max novice can handle. |
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n*****a
发帖数: 1327 | 10 I will meet dter for lobster diving 10/17 Saturday afternoon/night somewhere
in Malibu. I may have another dive on 10/18 Sunday in the same area or
Santa Barbara area depending on the condition and time.
dter is a SCUBA diver and I am a freediver. Both of us are novice divers.
Please contact me for detail if you are interested and want to join. Both
SCUBA and freediver are welcome. |
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m****g
发帖数: 3975 | 11 About NECOG (North East Chinese Outdoor Group)
WHO WE ARE;
We are a friendly network originated by a group of Chinese outdoor activity
fans based in Boston, Massachusetts. We enjoy hiking, kayaking, climbing,
skiing and all sorts of outdoors activities. Our common love of outdoor
sports brings together members from New Hampshire to New Jersey and beyond.
Our volunteer trip initiators propose/offer a variety of trips each year
under the Common Adventure Model. Whether you are a novice to the spor |
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c*******r
发帖数: 13580 | 12 radios can be useful for novices, but they are totally unnecessay if
everyone knows what they are doing. on long routes, I don't even bother
trying to yell to my partner, I know they will not be able to hear me. |
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m****g
发帖数: 3975 | 13 Dancer and Pirouette are still used lot when training. I have one of those,
better then Big EZ I own on quietwater.
http://www.paddling.net/Reviews/showReviews.html?prod=103
07-21-2011
Submitted by: BriYakView Profile Send Email - Rating: 8 of 10
Purchased my Pirouette new back in 1990. This was my first WW boat and
it was a great purchase, a an excellent boat for learning in, not to small
to get you trashed in big water, good speed and excellent stability. Used
hard for many years until I ... 阅读全帖 |
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a***n
发帖数: 584 | 14 骑马挎包旅行，和做背包族，自驾行者不同。各有各的乐趣。
骑马，可以去到一些开车不能去的地方，可以有更多时间和精力去欣赏沿路的风景。另
外，骑马不会让你变成罗圈腿。这种活动只会让你腰背挺直，大腿结实有力。仪表端庄
大方，身体放松。
1。收集资料，了解自己
很多地方都可以骑马游玩。如果想找骑马好几天的，我一般去以下的网站看看。它们的
介绍册子可以免费寄到美加。
http://www.hiddentrails.com/
http://www.ridingtours.com/
http://www.equestrianvacations.com/
骑马游玩的种类很多。比如常见的马场练习，工作，学习，做牛仔赶马，赶牛，赶马车
，户外野游，safaris，挎包旅行，长途奔驰。想练习越障，马枪冲刺，也有。另外，
可以和其他活动一起。比如钓鱼，野餐，做菜，海边，家庭式。
你需要知道的是，自己想做哪一样。
2。马术要求
一般分五级。（中文译名，我是自选的。可能和其他中文资料不同。）
新手 (Beginner) ：不怎么会。 或许曾经被马带着慢慢走过，但不知道怎样在马慢跑
或快跑的时候，怎样坐好。
生手(... 阅读全帖 |
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j*******d
发帖数: 8834 | 15 以前有个韩国来的2400+， 刚来啥也不懂，报了个U800，我一朋友约1300，但没分，也
报了个U800/novice，以为能拿个冠军，结果被痛宰 |
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j*********g
发帖数: 3826 | 16 ☆─────────────────────────────────────☆
becomingjane (becoming_jane) 于 (Mon Apr 6 15:53:54 2009) 提到:
比如是坚持跑到5000米先还是1000米在多少速度内跑完呢？
我是新手，想先跑距离，速度估计这辈子就没指望了，但是一直很慢的速度跑是不是不
会提高呢？对心肺功能和身材来说
☆─────────────────────────────────────☆
staley (kubrick) 于 (Mon Apr 6 16:34:39 2009) 提到:
先跑长，速度完全不用管。网上有很多novice 5K training program, 随便找一个就是
，下面就是一个。
http://www.halhigdon.com/5K%20Training/5-Knovice.htm
☆─────────────────────────────────────☆
wolfstar76 (天狼星) 于 (Mon Apr 6 16:36:05 2009) 提到:
当然 |
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c*t
发帖数: 11 | 17 Twin cities marathon: 3hrs 48min
从6月份起,严格按照 Hal Higdon's MARATHON TRAINING GUIDE for Novice 1 训练.
训练时参加过lifetime fitness club 举办过的两个20miles group long run.
今天一开始就跟着3hrs40min的pace group,一直没有落伍.可是在20 miles后,跟不上了
, 右腿膝关节开始疼,以至于有一两个mile基本上是一瘸一拐的蹦跳跑下来的.
前面20mile的pace是8:20. 后面6.2mile的pace近10min.
平时训练没有跑超过20miles,所以也不知道20miles后如何跑.
全程的呼吸基本上没有问题,重点在于最后6miles的腿没有力气了.
总共吃了6 GU gels, 只喝水,具体分布如下:
1. race前20分钟 (本来是15min,由于水站离出发地远了一点)
2. 5 mile
3. 9 mile
4. 13.1 mile
5. 17 mile
6. 21 mile
20 |
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m*****j
发帖数: 102 | 18 Thanks for finding these, eve!!! Santa Cruz has only halfs and big sur
sounds difficult - yes I am whimpy...
Just asked around my friends to see if any other takers for the Oakland.
They raised a good point, which is that the ski season is not over when
these events are held.
Just found that SFM has opened registration:
http://www.runsfm.com/registration/
Little dinosaur, you mentioned that it's easier getting injured in SFM.
Therefore it's not the best for a novice. Why is that? |
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d********t
发帖数: 837 | 19 Following Hal Higdon's training plan for novice. Right now I run 5k in 25.5
min at medium effort. Longer runs have been 8 to 9 miles, and 6 miles at 8:
50
pace is pretty comfortable. It looks like the 12 weeks plan is totally
feasible. Any suggestions, advices? Thanks! |
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j*********g
发帖数: 3826 | 20 ☆─────────────────────────────────────☆
cit (cit) 于 (Sun Oct 4 22:41:32 2009, 美东) 提到:
Twin cities marathon: 3hrs 48min
从6月份起,严格按照 Hal Higdon's MARATHON TRAINING GUIDE for Novice 1 训练.
训练时参加过lifetime fitness club 举办过的两个20miles group long run.
今天一开始就跟着3hrs40min的pace group,一直没有落伍.可是在20 miles后,跟不上了
, 右腿膝关节开始疼,以至于有一两个mile基本上是一瘸一拐的蹦跳跑下来的.
前面20mile的pace是8:20. 后面6.2mile的pace近10min.
平时训练没有跑超过20miles,所以也不知道20miles后如何跑.
全程的呼吸基本上没有问题,重点在于最后6miles的腿没有力气了.
总共吃了6 GU gels, 只喝水,具体分布如下:
1. race前20分钟 (本来是 |
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b***i
发帖数: 10018 | 21 哦，Hal Higdon novice 1。好像peak有40mpw，还递增地挺快的。
建议你不要用这么多incline... 1.0就好了。然后速度控制在心跳75%-80%左右的区间。 |
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A***a
发帖数: 1799 | 22 你要觉得太EASY,可以上HH的NOVICE 2 ,或者INTERMEDIATE 1吗. |
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w****1
发帖数: 4931 | 23 His plan is for couch potatoes and novice runners who just want to complete
a marathon regardless of the time. A minute's walking break every mile or
two is absurd if one wants to run his or her best time, even if the person
is slow. |
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d**c
发帖数: 588 | 24 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********6
发帖数: 12977 | 26 of course jump to 3rd week since you are already running. BTW, I think
this training is too easy for you, you are no long novice runner |
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o****3
发帖数: 5100 | 27 No, I feel I am even newer than a novice after reading this post... |
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f****e
发帖数: 553 | 28 新手准备12月的初马。想用Hal Higdon novice program。但是这个计划开始几周的训
练量比我现在的低。我是应该现在就减量严格按照计划来呢，还是保持现在的训练水平
直到跟计划合拍？
还有，计划中有好多3,4 mile run, 可不可以把两天的合到一天完成？这样可以空出一
天来干点别的。谢谢！ |
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y******n
发帖数: 4527 | 29 如果你实在不能follow计划，就把tempo，interval之类的省掉。尤其是interval。
千万不要cut那些slow run！
novice马拉松中最重要的是long run和那些recovery run，这两项做好就可以了。如果
力所能及，就跑跑tempo。 |
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w*******e
发帖数: 2651 | 30 I think you can go with Higdon's intermediate program since
your base is better than a novice. You can combine the mileage to
fit your schedule. Try to avoid injury with body sensing.
You need to do some core workout too. |
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d*********e
发帖数: 21 | 31 Very good video! Need more time to digest though.
You guys are really very kind for a novice like me. Thanks once again! |
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T****a
发帖数: 4651 | 32 Agreed. it's also about minimizing injuries, not properly warmed up before
speeding up is probably very common in novice runners. I count myself as
one. |
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y******n
发帖数: 4527 | 33 LT: Lactate threshold.
Search for my last post about LT for novice runners. Hope it helps. |
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m***a
发帖数: 111 | 34 Thanks, you are so nice. Read all your articles for the novice. |
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f*******d
发帖数: 12693 | 35 AM至少是你已经跑过1～2个马拉松以后才应该考虑的东西吧？
你没有什么运动的基础，不妨改成Hal Higdon Novice的，milage低很多，很好跟。耐力
不是一个月就可以练成的，要以年计，你这么练法很快就会伤到。
跑步的姿势肯定是有问题的，找人录像以后放上来大家给你点评吧。 |
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s****y
发帖数: 349 | 36 第一个马拉松还是follow一个novice plan之类的，不要自己乱跑。
你说你想上下班跑，以后想能够跑个半马的距离，对于新手，还是太了。而且你还想上
下班都跑。你去看看那些新手训练计划，就是在peak week，也最多是一次10迈。
这个我有教训，去年asura一再提醒，我还听不进去。结果在自己跑马拉松还有15个星
期前，我就跑了一次20迈。结果后来就这伤那痛的，最后连五小时都没有跑进去。
另外10%不是可以一直持续的，如果你现在跑26，四周后那就是38了，对于新手，还是
太aggressive了。 |
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s****y
发帖数: 349 | 37 肥猫太牛了，初马就上AM啊？
我Hal Higdon老爷爷的intermediate I跟了几周都顶不住了，也许要回novice了。 |
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b******a
发帖数: 7 | 39 我也是还没有race过就ITBS了，总算找到个贴能插的上话了。。
当年被人直接忽悠去跑半马，用的是Hal Higdon的半马novice plan, 一共12周。前几
周进步神速，pace直接从10：30练到了9：00，第七周的周末有事没跑，结果把本该跑
得7 miles 挪到了第8周的周一跑，同时第8周的周六又跑了一次7 miles，然后接下来
右边膝盖就不行了，典型的ITBS症状。休息了1周，试跑了个2麦，还是不行，又休息了
两周，就这么到了比赛的前一周，试着慢跑了2麦，没发作，当时为了保险起见，后面
一直没跑，直到了race day. 前3麦正常，膝盖没事，从第4麦开始就有轻微的症状，然
后一直持续到第7麦，再后面就没法跑了，只能跑几步，再瘸着走几步。。当时也是打
了鸡血，想着这是第一次半马，怎么样也要完成吧，就这么一瘸一拐的边走边跑完成了
比赛。
比赛之后的第一天早上起床，发现右腿已经不能动了，完全不能弯曲，我是用手把右腿
抱下床的。。。
后来去看医生，也是说muscle不够，如果不加强muscle力量的话，这次养好了接着跑迟
早还是会出问题。 后来彻底休息了2个月没跑，一直在... 阅读全帖 |
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g********s
发帖数: 1969 | 41 chip time: 3：59：07
avg pace: 9:05
1 Mi 09:31.2 0:09:31
2 Mi 09:12.3 0:18:44
3 Mi 08:56.9 0:27:40
4 Mi 08:56.6 0:36:37
5 Mi 09:00.4 0:45:37
6 Mi 09:15.7 0:54:53
7 Mi 09:04.6 1:03:58
8 Mi 09:14.1 1:13:12
9 Mi 09:10.4 1:22:22
10 Mi 09:06.6 1:31:29
11 Mi 08:59.9 1:40:29
12 Mi 09:14.1 1:49:43
13 Mi 09:13.3 1:58:56
14 Mi 09:12.3 2:08:08
15 Mi 09:11.0 2:17:19
16 Mi ... 阅读全帖 |
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t**h
发帖数: 229 | 42 Yeah. I always follow Hal Higdon's 18 wks plan. From Novice to Advanced I.
It works for me! |
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y******n
发帖数: 4527 | 44 pretty lean body.
Nimbus shoes: you may need half size larger. Different brands carry slight
different sizes.
10K at the end of Sep. : easily doable. you can google a 10K plan (usually
you will get Hal Higdon's) and then follow it.
Pain on your right legs: It is hard to diagnose here, but most sore/pain
from novice runners are that the muscle has not got used to the running yet.
So you need to reduce the running and see how it goes. |
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y******n
发帖数: 4527 | 46 AM 55-70 plan still has Monday off.
I personally like to take at least one day off.
For novice to start, I would suggest to take at least two days off. Monday
and Friday |
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f*******d
发帖数: 12693 | 47 小铁，我已经成为de anza college novice游泳班正式学生了，争取早日加入搞小三的
男人行列。 |
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y******n
发帖数: 4527 | 48 To be fair, a reference time should be the time that you have in a race or a
time trial, or in your training. Although an estimated 10K time from 5K
would be not too much off, the estimated time from other distance will just
increase your chances of YY :), as it happened to most novices.
And YY hurts, sometimes. Haha
When I started, I always liked to "predict" my 10K, HM, and FM time based on
my 5K. After more than 2 years, my HM time can not match my 5K time yet. FM
is way off.
5K |
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M**u
发帖数: 10158 | 49 In a testimonial for his health club's website, Michael Kudryk, a Freehold,
N.J., businessman who died of an apparent heart attack in Sunday's Nautica
New York Triathlon, wrote about being transformed by exercise.
“Besides losing weight and going down one belt size, I feel I look better,
I feel physically stronger and every morning I feel energized,” wrote Mr.
Kudryk, noting that he lost 20 of his 223 pounds in four months of going to
the gym and working with a trainer. He also kept the weight o... 阅读全帖 |
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q*c
发帖数: 1172 | 50 我用亲身经历告诉大家，it never too late to learn swimming.
我出国前不会游泳，虽然经常去游泳池里玩，跟同学学，但是不会就是不会，连抬头哇
都不会，彻底的旱鸭子。
后来在美国参加community college的游泳班，秋天从novice学起，上了四个学期。现
在在泳池里每次1小时能游1600m自由泳，1200m nonstop，参加过一次open water, 游
了半个mile in 30min，almost last place.
自从学会游泳之后，生活的乐趣多了太多了。出去玩活动也丰富多了，所有的水上活动
都可以参加了，在船上就可以往水里跳，还有那种岸边吊着绳子往水里跳的，都可以玩。
大家还是去上课吧，美国这里游泳的条件太好了。我们现在的泳池里phelps都来参加过
比赛的，$3一次。 |
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