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w*******e
发帖数: 2651 | 2 Which one is much stronger?
refried or whole beans? |
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R*****s
发帖数: 41236 | 3 晕，这个不是我讲的笑话， 没啥深意， mm想多了， 就是我电视上看到的而已。。。
算了， 再不讲笑话了。。。不适合本版严肃认真的学术气氛。。。 |
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g*****r
发帖数: 4444 | 4 lol, 要多讲笑话，老是很严肃认真的学术讨论，闷死人了 |
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b***i
发帖数: 10018 | 5 不着急，保险一点, 反正还有很多年可以跑步，
better to undertrain than overtrain，当70迈不再work的时候，再上85迈。 |
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R*****s
发帖数: 41236 | 6 据我所知， baiji就有跑100迈/周， 后来不跑了不是没有时间， 是怕overtrain..
他
1才跑了1年不到
2有家有孩子 |
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R*****s
发帖数: 41236 | 7 不赞同， 跟计划主要好处， 1容易坚持下去 2防止自己乱跑overtrain受伤
比赛成绩倒是次要的。。 |
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b***i
发帖数: 10018 | 8 yes if you are doing it right. overtrain will reduce it. |
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m**h
发帖数: 618 | 9 o great!
will overtrain from now on! |
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b***i
发帖数: 10018 | 10 貌似我90mpw还没有overtrain啊... |
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b***i
发帖数: 10018 | 11 其实我最高也是每周90miles而已，而且那是在两个marathon training cycle中间的
base training阶段，没有tempo/interval，所以才能上这么高mileage。
我同意老狼说的看书很有用，特别是对于我们这些没有教练的新手。
至于老狼说我严格按照AM训练，其实我还没有做到这一点。
比如书上说我应该用139-158之间的心跳来跑long run，我自己试过很多不同的方式来
跑，
有steady state, 有progressive，有时用140多一点跑完20迈，有时则冲到165收尾。
现在觉得还是145-155之间比较适合我，能在训练强度和效果之间有个好的平衡。
简而言之，理论是需要的，但是更重要的是listen to your body，sometimes ready
to adventure a little bit, but watch out for overtrain. Think long term, be
patient and consistent, improvement will come to you. |
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m**k
发帖数: 18660 | 12 前面老手说的都很好。
我觉得答案是肯定的。
但是并不能保证。
毕竟marathon和Half差别极大。
没有好的mileage base.要在后面hold住pace.比较困难。
当然again YMMV.
其实不知道时间有限个什么程度。
但是至少搞个1-2week的50mpw(20-22miler longrun)我觉得会好很多.
当然。overtraining还是差过under training |
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m**k
发帖数: 18660 | 13 前面老手说的都很好。
我觉得答案是肯定的。
但是并不能保证。
毕竟marathon和Half差别极大。
没有好的mileage base.要在后面hold住pace.比较困难。
当然again YMMV.
其实不知道时间有限个什么程度。
但是至少搞个1-2week的50mpw(20-22miler longrun)我觉得会好很多.
当然。overtraining还是差过under training |
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b***i
发帖数: 10018 | 14 需要小心，overtrain都是感觉最好的时候就突然来了...我也要小心。 |
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c****n
发帖数: 468 | 15 又一个 BSO， 呵呵！
我觉得你加入这个心跳参数非常好，用effort 来控制训练，用心跳来监控体能，以前
我也这个想法，
嘿嘿 不过后来有了405，也懒的用心跳，现在是隔天强制跑休来避免overtrain。
06年我的800也基本这个水平，当然，天壤之别就是 overtrian。
看好你！ |
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b***i
发帖数: 10018 | 16 开练哥关于overtrain的忠告非常好，我现在还常常想起，谢谢！ |
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c****n
发帖数: 468 | 17 想起来看看去年的log，去年7月20号的 6X800(第一次 speedwork)：
2:36/3:03/3:06/2:52/2:56/2:41， 然
后 7
月22 5k TT 19:27 （PR），然后就overtrain，恢复了一个多月，才调整过来。看来
speed
work 需要控制到位，否则起反效果！
今年不打算进行speed work了，计划将 long hill repeats (1200m, avg 5% incline)
进
行到底，看看怎样一个效果。 |
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c****n
发帖数: 468 | 18 嗯 我觉得我可能是经过那个严重的 overtraining 之后，身体缓冲的能力下降很多，
所以症状出现
的快。 |
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f*******d
发帖数: 12693 | 19 跑的年数多了，对身体反应就很清楚，有overtrain的危险马上就注意。 |
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g*****r
发帖数: 4444 | 20 ^_^, 我已经习惯前脚掌着地了，下坡的时候也是脚后跟着地。我的鞋子脚后跟很高，
所以就算前脚掌着地，还有点感觉像midfoot landing, 不过我知道自己一直用ball在
land and kick. 今天特别观察了一下上身浮动，貌似不大 （感觉上身浮动小的时候
cruise起来也不费劲）。还觉得今天跑的后背特别直，诶，反正自我感觉良好的很。有
可能overtrain了。
姿势好真重要啊，事半功倍。
found
I |
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w****1
发帖数: 4931 | 21 There is an easy solution to this. I often do my recovery run on the
treadmill, to prevent myself from going too
fast. For instance, today I put an upper bound on my speed, 7mph, in my
recovery run. No faster than that,
doesn't matter how I feel during the run.
I never want to skip a run, unless I'm overtrained. Very often, I have to restrain myself from the temptation of
doing doubles.
In |
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o*******r
发帖数: 4921 | 22 早上4点多去gym跑步的人还是比较变态的.很可能都有的overtrained |
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b***i
发帖数: 10018 | 23 unlike tempo and vo2max interval, strides shouldn't take a lot out of your
body.
if you feel you haven't fully recovered, you can run the GA as recovery run
and the long run at a slower pace.
don't force yourself to run at a certain pace if you know it will get you
overtrained. |
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b***i
发帖数: 10018 | 24 from Lore of Running, fyi only.
1. train frequently, all year-round
2. start gradually and train gently
3. train first for distance, only later for speed
4. don't set your daily training schedule in stone
5. alternate hard and easy training
6. at first, try to achieve as much as possible on a minimum of training
7. don't race when in training or run at race pace for distances above 16km
8. specialize
9. incorporate base training and peaking (sharpening)
10. don't overtrain
11. train with a coach |
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b***i
发帖数: 10018 | 25 That's a good story. That's true. Especialy when you feel you are invincible
, you are at a higher risk of overtraining or injury.
obvious, |
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b***i
发帖数: 10018 | 26 law no.10, don't overtrain |
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w****1
发帖数: 4931 | 27 bad form, overtraining, are the most common causes of injuries. The worst
injuries are the ones that develop slowly -- they would also take the
longest time to recover from. If you have an injury that develops gradually
over time and become increasingly worse, it means that there is something
wrong with the way you run, and some adjustment has to be made. |
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w********6
发帖数: 12977 | 28 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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w****1
发帖数: 4931 | 29 In interval training (running) it is quite easy to overtrain. It's not
always the more the better. Sometimes you
gotta stop before you are worn out.:)
in |
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o*******r
发帖数: 4921 | 30 good point.
My main problem is I often get overtrained and hurt. |
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w****1
发帖数: 4931 | 31 Typical overtraining injury. You have learned how to build up mileage and
aerobic fitness. Now you have to learn to run slow in order to run fast.
That's just part of the art of distance running. |
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w****1
发帖数: 4931 | 32 日本那个栽了，2:44, 估计是overtrained. 象08奥运会的日本男选手一样，本来应是
title contender，结果跑了最后一名。 |
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z***h
发帖数: 164 | 33 1. single sample; 2. even for this sample, it is not clear if marathoning is
the cause of bad knees; 3. even if running is the cause, it could be
attributed to improper running form, improper recovery, overtraining,
overweight etc. Any strenuous physical activity, if done improperly, could
result in injury. |
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w****i
发帖数: 189 | 34 我有第二版的书，第二版里面最多是18周的。离Boston还有半年，打算老老实实地跟一
个半年计划。其实今年2月份也打算开始好好准备柏林的，但当时总觉得自己牛*，按自
己的计划练，结果到5月份明显感觉overtrained and burt out了，加上其他乱七八糟
事情太多，索性放弃了。
谁有的话拜托贴一下，或者传给我，怎么着都成，先谢过了
另外提醒一下，18号Boston开始报名，有想法的同志们抓紧时间喽 |
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b***i
发帖数: 10018 | 35 我想最大的教训不是跑了SFM，是SFM之后的overtrain。谢谢给我们上了一课，祝你
fresno好运，赛出真水平。
果没
肯定 |
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w****1
发帖数: 4931 | 36 Tuoniao is who first convinced me that high mileage training is the key to
marathon performance. He went for
months averaging 80 miles per week.
Last fall I also did a lot of cross training in preparation for the
triathlon. My general feeling is that cross
training does not help with running performance. It mainly serves the
purpose of helping you stay sane if you
are addicted to workouts but don't want to overtrain.:) |
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w****1
发帖数: 4931 | 37 if you are following AM, you don't need to add any intensity. The AM plan is
pretty tough already. It is very
important to trust your training -- always better be undertrained than to be
overtrained. |
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w****1
发帖数: 4931 | 38 to stop running for a week isn't a solution to injuries. most injuries are
caused by overtraining and/or building
up mileage/speed too quickly, sometimes coupled with bad running form.
simply by resting, one would have
to build up mileage all over again, and if no adjustments are made, he would
likely run into the same injury.
except for a stress fracture, I have NEVER taken a week off running only to
heal from a running injury. Even
with the worst injury I only needed three days off. It is impo... 阅读全帖 |
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w****1
发帖数: 4931 | 39 This fall has been a roller coaster for me running wise. After my DNF at the
24 hour around the lake race at the end of July, I started to rebuild.
from August 2nd:
week 1 - 47 miles, mostly untimed very easy runs
week 2 - 71 miles, built up mileage with a lot of easy runs and doubles
week 3 - 70 miles
week 4 - 74 miles, gaining speed through two VO2max sessions, 20 mi LR
week 5 - 74 miles, with hard 18 mi pace run
week 6 - 59 miles. first sign of overtraining - right AT injury, recovered
quickl... 阅读全帖 |
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R*****s
发帖数: 41236 | 40 关键是不要overtrain就好了。。不过一般人可能也到不了这程度。。
the |
|
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b***i
发帖数: 10018 | 42 or maybe it's because she recovered from overtrain?:)
with |
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b***i
发帖数: 10018 | 43 我木有。最多只有94.3而已。因为害怕overtrain，没有上100。 |
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e*e
发帖数: 6808 | 45 纯粹标题党啊
12月之后就一直没怎么跑
2011开始这两个星期，weekday一步没动
周六跟着group run，上周跑了dish 两个loops，10迈。这周12迈左右。
虽然速度很慢，但是因为感冒，明显身体handle不了。周末极累。心跳狂高，被耻笑。
教训：平时一定要动，哪怕2-3个迈也成。平时不跑，周末跑个长的，身体反而吃不消
。 |
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w*******e
发帖数: 2651 | 46 还是豆浆油条给力!
以后别忘了post-run group brunch.
消 |
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T******y
发帖数: 798 | 47 握爪～ 俺也是现在每周末跑一次，不过比你差远了，才4，5迈，就觉得好累好累。锻
炼少了，体质下降
的真快啊 |
|
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R*****s
发帖数: 41236 | 49 AM上面16迈以下其实算medium long.....//run
btw: 感冒还是建议休息， 好了再跑。。 |
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e*e
发帖数: 6808 | 50 赶紧看看我的原帖，还好没说long run，只说了group run
呵呵 |
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