a***s
发帖数: 5417 | 1 US Secretary of Commerce cited for felony hit-and-run car accidents
San Gabriel, Calif.
U.S. Commerce Secretary John Bryson was cited for felony hit-and-run
following two Los Angeles-area traffic crashes that left him injured and
unconscious, police said Monday.
Bryson suffered a seizure, the US Commerce Department said in a statement
released Monday.
Bryson, 68, was treated at a hospital following the crashes around 5 p.m.
PDT Saturday, the Los Angeles County Sheriff's department and the San
Ga... 阅读全帖 |
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a***s
发帖数: 5417 | 2 观后感：
部长私事外出自己开车，没有用专用司机，不错。
不管是私家车还是公务车，只是lexas, 不错。
hit and run之后，马上新闻就到处都是了，没有掩盖，不错。
警方已经cite, 等着da做决定，警方没有包庇，不错。
至于部长hit & run, 看起来的确像是病了，不能控制自己行为，
否则在美国几乎人人都有汽车保险，用不到run的。
即使这位老兄保险过期忘了续了，也犯不着为几个小钱而run.
在美国发生车祸并不影响声誉。小布什的老婆曾经撞死她的初恋男友，
也没影响她成为总统夫人。 |
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l*****i
发帖数: 422 | 3 我们有几位朋友决定本周日在Potomac河VA岸一侧沿Potomac Heritage Trail（PHT)进行
hiking活动，PHT的难度等级为Moderate，有些路段比较崎岖，穿一般的运动鞋都没有
问题，大概需要2-3小时。如果时间允许再到附近的Theodore Roosevelt Island转转，
顺便领略波多马可河畔的旖旎风光。
欢迎各位旧雨新知加入，如有需要请站内联系。
集合时间：本周日一月六号中午12PM
集合地点：Turkey Run Park, Parking Lot C1 （见附图红星标记，沿GW Parkway在
Turkey Run出口）
以下是到Turkey Run Park的详细Directions：
Turkey Run Park is located in McLean, Virginia, two miles off the Capital
Beltway (Interstate 495) on the George Washington Memorial Parkway (GWMP).
From beltway exit 14, follow |
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i*o
发帖数: 202 | 4 【 以下文字转载自 Running 讨论区 】
发信人: ito (恩恩), 信区: Running
标 题: Color Run registration transfer
发信站: BBS 未名空间站 (Tue May 13 14:00:28 2014, 美东)
突然有事 没办法参加这周日 9：00am 在 DC 的 color run
http://thecolorrun.com/washington/2014-05-18/
有人想要take 我的 registration吗？
只需要你的电子邮箱，现在的报名费是 $60 我愿意负担20 |
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B*V
发帖数: 3365 | 5 国内普速火车技术应该很成熟了，也没怎么听说客车因故障停运的。这出口的反倒不行
了，连黑哥们也开始抱怨。做好一个产品就这么难么?普速车都这样，谁还敢坐高铁?
Six locomotives bought by the Tanzania Zambia Railway Corporation (Tazara)
through a $24 million loan from China are said to have failed several trial
runs.The locomotives were supposed to boost the corporation’s operations by
increasing the tonnage hauled along the 1,860 kilometre stretch between Dar
es Salaam and New Kapiri Mposhi in Zambia.A source at Tazara said that
during the first trial run, one of the engines d... 阅读全帖 |
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h******2
发帖数: 1498 | 6 【 以下文字转载自 Running 讨论区 】
发信人: mark (花生，微爷远爷的爸爸), 信区: Running
标 题: run with webfish
发信站: BBS 未名空间站 (Sat Jul 18 10:36:27 2009, 美东)
这小子太谦虚。。还说自己慢。。我后来只能气喘吁吁后面远远的跟着高大的身影。
勉强跑够数。他自己多跑3 miles...
感觉不错。和他一起算高质量的long run :)
另外今天天气太爽了。
7月下旬。。还50多度 。hoho |
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f*******n
发帖数: 5241 | 7 我说，应该是eat to run。
Run to eat是减肥族的想法。食物是邪恶的，跑步是不得不做的事，为了
消除一种更邪恶的东西的影响。
Eat to run，是athlets的想法。跑步是很享受的事情，食物是能量，不
但要吃，还要吃好，吃得健康。
当然，我从来自称自己不是runner，这里说的run，只是一个代指。可以是
跑步，也可以是举重，或者打球。 |
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b*******r
发帖数: 6655 | 8 那个分析不错，cover almost all plays
但是还是多次强调了Reid的失误，包括那个越位的四当（保温轻松TD），“in
particular rookie safety Eric Reid -- should be embarrassed by.”
关于林启的球，Smith当然也有错，但是至少他及时醒悟tackle，只是差了一点没放倒
，而Reid
Reid looks to be in good position to take Lynch down here, but perhaps much
like Colts safety against Patriots running back LeGarrette Blount a week ago
, Reid was gathering himself to take on Lynch trying to run him over. I don'
t think it occurred to him in that moment that Lynch would do anything other
than kee... 阅读全帖 |
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H****r
发帖数: 16240 | 9 【 以下文字转载自 Automobile 讨论区 】
发信人: readable (石榴的裂痕), 信区: Automobile
标 题: Hit-and-run 受害者拔枪逼停肇事司机
发信站: BBS 未名空间站 (Tue Oct 12 16:21:26 2010, 美东)
Man Pulls Gun On Hit-And-Run Driver In Bloomfield
Posted: 4:18 pm EDT October 11, 2010
Updated: 10:05 am EDT October 12, 2010
BLOOMFIELD, Pa. -- Police said the victim of a hit-and-run took matters into
his own hands Monday to stop the driver from getting away.
Investigators said two vehicles were involved in a small fender bender on
Venter and Craig street... 阅读全帖 |
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K****o
发帖数: 2183 | 10 【 以下文字转载自 Automobile 讨论区 】
发信人: readable (石榴的裂痕), 信区: Automobile
标 题: Hit-and-run 受害者拔枪逼停肇事司机
发信站: BBS 未名空间站 (Tue Oct 12 16:21:26 2010, 美东)
Man Pulls Gun On Hit-And-Run Driver In Bloomfield
Posted: 4:18 pm EDT October 11, 2010
Updated: 10:05 am EDT October 12, 2010
BLOOMFIELD, Pa. -- Police said the victim of a hit-and-run took matters into
his own hands Monday to stop the driver from getting away.
Investigators said two vehicles were involved in a small fender bender on
Venter and Craig street... 阅读全帖 |
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s*******1
发帖数: 12 | 11 After dropping more than 100 pounds since retiring from the NFL in 2011,
former offensive lineman Alan Faneca ran his first marathon Sunday in 3:56:
17.
Faneca, 37, started training for the New Orleans Rock ’n’ Roll Marathon
back in October after chatting with his former Pittsburgh Steelers. He
followed a training plan made by a friend but said he was still nervous on
race day.
“I was very nervous about going from the slow long run pace to all of a
sudden running 30-45 seconds faster,” he said. ... 阅读全帖 |
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j***4
发帖数: 3119 | 13 Running Back U. - College Version
The Running Back Factories
By Pete Fiutak | Richard Cirminiello Version of RB U. (College & Pro)
- Richard Cirminiello version of QB U. | Pete Fiutak version of QB U.
Unlike Richard Cirminiello, I don't care a lick about pro production when it
comes to schools producing great running back. Is San Diego State a great
running back school because Marshall Faulk went there? Is UCF great because
of Kevin Smith? All I care about is college production in college caree |
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s**s
发帖数: 260 | 14 从Defensive Stats上，BAMA似乎要好于步道哥，但从OffensiveStat上，布道哥就不一
样了。
Total Offense: 巴马第43， 布道哥第24
Rushing Offense: 巴马第22， 布道哥第39
Passing Offense: 巴马第77， 布道哥第35
Scoring Offense: 巴马第15， 布道哥第17
Red Zone Offense: 巴马第10， 布道哥第26
3rd Down Conversion: 巴马第18， 布道哥第27
从2012年布道哥的表现看，有两点引人注意： 1是Freshman Todd Gurley 出色的
running 进攻， 2 是QB Aaron Murray的passing。
从数据上看， 出色的Running是今年布道哥能上一层楼的黑马，但passing才是布道哥
赖以成功的保证。
对比巴马， Running才是巴马赖以成功的保障，passing 则是锦上添花。
前面说到，打败巴马，只需一个好的QB.Aaron Murray 显然先天不如Johnny Football
， 但也比LSU的 Me... 阅读全帖 |
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s**s
发帖数: 260 | 15 到目前12个play， 只有3个running。
很明显，Georgia 挡不住running， 3个Run 21 Yard
但Georgia 防passing 很强。
Georgia 输给 USCe 那一场，USCe 一共只有11 个 passing play， 其它都是running |
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m**k
发帖数: 18660 | 16 http://thepackrules.runnersworld.com/2008/01/what-keeps-you.html
我个人比较喜欢的:
I run because I can.
"Play is something the body doesn't have to do; work is something the body
doesn't want to do"
I run to silence the voice inside of me that says I can't.
The chance to run in bad weather is something I look forward to, not avoid.
Remember as a kid how much fun it was to play football in the snow or rain?
Running in "adverse" (or great, depending on your perspective) weather
conditions reminds me that |
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r***t
发帖数: 505 | 17 这里牛人太多，动不动都是HM, UM的，俺算是新新人，10月12号参加了成年后第一次
race，也就10k,抛砖引玉吧，谢谢！
Husky 是UW的标志，所以每年一度的UW社区群众健身长跑比赛也被命名为“Dawg Dash
”，翻译过来就是“冲啊，狗狗们”，连比赛的幼年组也被叫成“Husky Puppy run”
。这个event是我在8月底瞄上的，它的成人组分10kilometer run, 5kilometer run&
walk两个比赛，没啥说的，10k。当时训练成绩在52分左右，估算了一下，觉得一个半
月比赛成绩突击肯定能进50分，到48分以内应该没问题，但是觉得跑进45分戏不大。不
过这毕竟是我自初中校运会800米全校倒数第一这么多年后第一次跑比赛，我看了历史
成绩反正不会再是倒数第一了。
看了天气，这周末都是艳阳高照，报名并开始调整，参考了两个人去年的经验还参考了
路线图。最后一周周一easy run 5miles, 周三tempo 了一个10k, 47分54秒，按某人的
肾上腺素理论比赛能进46分了。周二，周四都是3miles easyrun+weight trainin |
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w********6
发帖数: 12977 | 18 以前被某些文章蒙骗，说long run别太快，可以比马拉松pace慢一分钟到一分半中，平
时做好speed work。
现在看看认识的不少人的训练，发现long run是最重要的，而且不能太慢了。
我现在觉得，long run最好跑21-22迈，其中1-2迈热身，然后用比马拉松pace低20秒的
pace跑20迈。
这个听起来非常残酷的训练，但是我现在倾向于这个才是真正有效率的训练。平时除了
一周一次的tempo，或者interval，或者hill之外， 其他的都是增加mileage的easy
run。
如果你想马拉松跑出理想的成绩，平时训练就必须train hard。
唉，后悔了最后的训练模式。不过，机会以后还是有的。
按照我新的理解来看，我这次训练从10分多的pace, 最后进步到8分零9左右的pace，距
离我的target，居然就差了那么10秒钟。理性告诉我，这个差距，很难靠肾上腺激素来
临时超水平发挥。
所以，我还是开始用8分的pace跑，看看身体状况再说。如果最后能跑下来，感觉还可
以拼的更好，距离我的target不多，那就是胜利了，呵呵，看看下次吧。 |
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l***h
发帖数: 9308 | 19 头一次long run，共10.25迈，1小时50分钟。
20" 2.28 mile 6.8mph
21" 2.07 mile 5.9mph
34" 2.9 mile 5.1mph
后面手机的跑表出问题，没记录了。
昨天室外easy run 6.3迈跑了1小时，感觉不错。决定上一次long run，10迈稍微有点
冒头，按照10% rule，多了2迈。
9点多，天气不错，气温78F，多云。
路线在昨天easy run的6迈Trail基础上，增加4迈水泥路面。一开始是4迈水泥路线，前
2迈又快了，折返的后面2迈控制住了速度。后面2.9迈34分钟可能不准确，掐了好几次
，忘了准确地点。最后2迈比较痛苦，好几个因素，没跑过这么远，口渴难忍，逆风，
手机记录时间失灵。半跑半走，尤其最后1迈，80%是走回来的。其实，坚持一下，也不
是不能跑，但担心别把膝盖搞坏了，加上体力消耗过大，越走越不想跑。
回来后，体重降了3磅，狂饮之后，发现补充了2磅的水进去。双脚从未有过的火热，没
有冰，只好双脚浸泡在凉水中，毛巾冷敷膝盖。
午饭后，床上躺了1个多小时，以前从未有过午休的习惯。感觉体力恢复了一些，不过 |
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h*****s
发帖数: 821 | 20 Just some thoughts after my past 1.5 months of picking up running again.
I remember that in high school, the best distance runner (well, at that time
, 1500m and 3000m are generally considered the long distance running.) are
usually fit visually. They look vibrant, atheletic and fast. But now after
my past few weeks of running in the gym, I found that good distance runners
are not necessarily in good physical shapes.
There is this chubby Indian girl running in my gym who look like she need to
lo |
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w********6
发帖数: 12977 | 21 我一直害怕tempo run，以前的tempo run不是在速度上，就是在时间上缩水。其中两个
个原因是，我从今年四月以来就没有在户外做过tempo run，都是在gym里面，所以，第
一，对于跑步机的厌恶和枯燥，第二，也许是Lactate level开始build up, 身体上产
生的不舒服。
我知道我今年马拉松训练最好的LT应该至少快于6分55的水平，可是我从来没有用这个
速度跑过。加上夏天的颓废，现在也没法估计目前的状态。用McMillan 的公式，用我
的马拉松成绩倒推我的 5k，居然只有 21分多的水平，显然不对，我上次在跑步机上不
是race也能跑出19分多的成绩。所以算出来的tempo run速度明显也太低。
前一段时间，我用7分13的pace跑了40分钟的tempo，但是每次尝试6分58多的pace，都
是痛苦地在30-35分钟就结束了。
今天去gym，6mph开始 5 minute interval progressive warming up, 到8mph，热身二
十分钟，心跳也逐渐上升到140多，然后直接加速到 6分58的pace，很快就进入了心跳
162的稳定 |
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j*********g
发帖数: 3826 | 22 ☆─────────────────────────────────────☆
calian (追風慢刀) 于 (Wed Jul 29 07:01:01 2009, 美东) 提到:
Here I share some "confidential" information with you, even staley does
NOT know :)
I officially started to run on July 4th, 2005. As you can see from my
running log, my first day of running had high and low. Being able to run
6mi at the very beginning was benefited from my actively participating in
vary sports for many years, however, it also gave me knee injury since I
was a heel striker.
A week lat |
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m**k
发帖数: 18660 | 23 hoho.又来solo ultra?
让我想起这个:
Ultra-running is one of those things that's hard to explain... Most people
don't even like running, so the first thing they have to figure out is that
running isn't painful, it can just sometimes be "uncomfortable" (at least
compared to laying on the couch). Serious runners are those that have
figured out how to get comfortable with being uncomfortable - so then they
run regularly, then train, and finally race - even if it's just competition
against themselves.
A few |
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w*******e
发帖数: 2651 | 24 I used to feel eating a lot before a long run. Now I try eating less and
less before a run. An energy bar or a bag of GU chomp an hour before would
be sufficient for me. However, re-fueling and hydration during the run with
Cytomax and GU gel is very helpful for me to survive a long run and to recover as well. |
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w****1
发帖数: 4931 | 25 I have had a lot of worries about food before a long run or a race, but
I have found out the solution earlier this year. If you have a gentle
stomach like I do, you really have to watch what you eat, not just the
few hours before your run, but 24 or even 48 hours before your run. Your
body takes 20-24 hours to digest the food and get it out. If you take a
lot of fiber then the digestion will be fast. A long run can take 2-3
hours. Let's say you go out at 6am and finish at 9am. 20-24 hours before |
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h*****s
发帖数: 821 | 26 I guess I need to do some shopping for running gears. Can someone recommend
some brand and models for the following? I will just go buy from this list.
Thanks!
1. Running Shoes: (I am neutral)
2. Sleeveless shirt and long sleeve shirt (Right now I only wear cotton, my
nipple are hurting)
3. Running short pants
4. Running long pants (What do you guys wear for long pants? I have seen
many people wear those tight pants where you can basically see the shape of
everything. I am not a big fan of thos |
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y******n
发帖数: 4527 | 27 经过大家指导，降低了long run/easy run的速度。今天晚上在和风细雨中，跑了一次
真正的easy run，好爽啊。
速度降了之后，感觉舒服了很多，也更注意落地的姿势，尽量用前脚掌先着地。心理上
觉得，这样还有助于膝盖和脚踝等部位恢复，很好很好。
贴一张心率和高度的图，发现两者呈现很好的正相关。另外发现锻炼的明显作用了，7
月份的时候跑4 miles，费了半天劲要跑38分钟，现在easy run也只要34分钟。锻炼
rocks。
唯一的问题是，很难保证匀速跑，pace跳动比较大。 |
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y******n
发帖数: 4527 | 28 11/22/09，sunny，55F。
#define MGP marathon goal pace
今天算是进行第一次“科学”的long run。经过版主及几位兄弟的指点，调整了自己的
long run的速度和策略。目标是前4 迈120%×MGP，中间4 迈逐渐增加到110%×MGP，后
面3 迈保持。
实战情况：第一迈速度很好，第二迈就跑快了10几秒，第三迈就调整回来，第四迈结果
又跑快了10几秒。可能和上下坡有关，速度一直控制的不够稳定。接下来需要逐渐增加
到MGP，可是第6迈一下子就快了20秒。之后保持的不错，稍微增加了一点，最后3迈保
持。
心率平均146，最大168（倒数第二迈的一个大上坡那里）。
因为早上没吃啥东西，最后巨饿无比。
感受：follow大家的指点，long run训练的是running economy，尤其是训练你的身体
在疲劳之后的运转情况。疲劳的积累通常由强度和时间决定，时间短强度大和时间长强
度小，两者在某种程度上会积累同样的疲劳（感觉上）。所以很多人会错误的选择前者
，即短时间内快点跑完的策略。但事实上长跑，需要训练中尽量接近race的时间，但采 |
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f*******n
发帖数: 5241 | 29 我最近看了本书，“Run Less, Run Faster”, by Bill Pierce, Scott Murr, and
Ray Moss。我知道版上很多人也看过这书。其训练原则是一周跑三次，一次Interval，
一次Tempo，一次Long Run，另外两次Cross Training。我觉得这种训练方法很对我的
脾气。但是好像和版上的主流不合？ |
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s****y
发帖数: 349 | 30 First其实里程要求可不低，只不过把两次easy run的改成cross training，而且不是
你那些力量练习，特指有氧，只有三种形式，自行车划船机和游泳，最好一次1 hour+
。我发现我用这三种cross training，心率要达到有氧的强度都不容易，其实还不如
easy run容易达到要求。
从里程说，比如First Marathon Training, race三周前要求那一周peak，interval, 15分钟warm up，10*400，10分钟cool down，总共要跑差不多6迈，tempo要跑8迈，long run要跑20
迈，总里程就是34迈了，两次cross都要求一小时，那也是至少等于12迈了，折合的总
历程相当于至少46迈，和普通训练计划比milage不算低了。 |
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l***h
发帖数: 9308 | 31 我现在一说自己12、13迈long run就很纠结，hard core不认可这是long run，说11迈
以上才刚刚算mid run，但菜鸟没事把个mid run挂嘴边，其实也很装13 |
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b*******e
发帖数: 1150 | 32 Start: 8:30am tomorrow (Saturday, 12/19)
distance: 8-10 miles
pace: 9-10 min
course: running south starting from Campbell Park, towards Vasona park, and
back.
after-run brunch: TBD
Welcome to join us. If you want to run more, you can come earlier and run some miles, and back to meet the group at 8:30 back in the park's parking lot area. |
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L******e
发帖数: 651 | 33 Cole, have a great run tomorrow!
This week I have already run >60 miles in SF. Before the new year I will
just run around GGP, GGB and Ocean beach area, since a few things to do in
town.
if anyone interested in running together @ SF, u are welcome and let me know
then. |
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w*******e
发帖数: 2651 | 34 It turned out to be a very nice day for a trail run at the Marin
headlands by the Golden Gate Bridge. I was worried about raining
and muddy trail when I decided to run early in the week.
I ran with a group of dailymile.com friends I met online for 5 miles.
It has a gorgeous view of the GGB and SF Bay along the trail. Today's run
was so special because two founders of the dailymile.com came to run with us
to celebrate one-year anniversary of dailymile. A girl put together a video
from dailymilers |
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B******1
发帖数: 9094 | 35 http://www.livescience.com/health/running-shoes-joint-strain-injury-100112.html
Health
Study: Running Shoes Could Cause Joint StrainBy Rachael Rettner, LiveScience
Staff Writer
posted: 12 January 2010 09:36 am ET
Running shoes, decked out with the latest cushioning, motion control and
arch support technologies, may not be as beneficial to your feet and joints
as you might think.
A new study finds that running shoes, at least the kind currently on the
market, may actually put more of a strain on |
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o*********n
发帖数: 61 | 36 I have meetings on Tuesday and Thursday very often. So it is more
manageble for me to run 3/6/7/1 or 3/5/6/7 if I want to run both on
Saturday and Sunday.
In the process of recovery from a long running break, so all my runs are
easy pace now. :) |
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t**h
发帖数: 229 | 37 Just use this post to remember my running in the rain over this weekend.
I did my 14 miles run this morning in a light rain. It's the second time I
run in the rain for the whole training. Yesterday was the first time.
I didn't feel uncomfortable, but I have to wipe my glasses once a while,
which bothers me most. After 10 miles, the pants were all went and got
tighter. The hands were numb. Breath was easy though.
Seems I have to do more rain running this spring. So, I'd better buy a
better wa |
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m****i
发帖数: 1980 | 38 //admire! you are hard like nail!
you can take some Ibuprofen after the long run,it will helps reduces the
inflammation + icing it.
if you really want to running through your injury, you need do your homework
(longer warm up, more stretchs, icing after run, take some pills,most
important, enough rest, try not to running in consecutive days etc..)
take care! |
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g*******m
发帖数: 182 | 39 I usually eat about 1 hour after running especially long runs. Today, I had
13 mi run, and had dinner about 40
minutes after the run. My stomach is not feeling well now... Not sure if it
is due to insufficient rest.
What is the general rule on how long we should wait before having dinner/
lunch? |
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b******e
发帖数: 232 | 40 Registered for the Long Branch one in May. Just resumed running after about
3 month hibernation. Mostly run outside because I just like fresh air. I
usually run in the afternoon after work in weekdays. Are you interested run
together in weekend? I want to try 7~8 miles first.
and |
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g***y
发帖数: 829 | 41 Ran a 5k fun run hold in UT campus today.It is a cross country,no-
competitive run. It's free and notified day after day by system emails,so
most of my Chinese co-workers are there. Usually they will make full use of
limited leisure time playing cards.
I have been running along year after year,and never heard any of my co-
workers show interest on running, so I am really excited. It's a tiny thing
, and a miracle play for me.
To make full use of it, I ran after two slowest ladies of my neighbou |
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e****n
发帖数: 4054 | 42 Thanks Blogrance for organizing the running event and brunch afterwards. It
was a really nice one. Can't believe I also finished the loop, as I haven't
run this distance for years. Thanks ANiuGe and Jim for running with my pace.
Your words did encourage me and keep me up a lot! I enjoyed the group run!
We also found a super loser hero today.:)
trails.
Jim |
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G********n
发帖数: 615 | 43 看到runtowin.com上面说
tempo run是以最大心率的70%--80%跑
interval run是以比赛速度的90%--110%跑
但是我从来没有参加过比赛，请问大家比赛时的心率大概是多少？tempo run比比赛速
度要慢多少？多谢多谢！！ |
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b*******e
发帖数: 1150 | 44 start time: 7am, 8am
place: ranch san antonio county park
http://www.openspace.org/preserves/pr_rancho_san_antonio.asp
course: rogue valley trail for not very hilly run 6-8 mile;
chamise trail for hill run -- 10-12 mile
7am run will be captained by cole and 8am by eve. please let them know if
you plan to join or just reply this post, so that they may wait for in case
you are couple minutes late.. both groups can meet at the parking lot around
9am for optional post run activities..
pleas |
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b*******e
发帖数: 1150 | 45 start time: 7am & 8am
meet place: hellyer county park
985 Hellyer Ave., San Jose, CA 95111
course: running south on coyote creek trail
Two groups: 7am group will run 12-15 miles
8am group will run 6-10 miles
you can also run your own miles, but meet with us back to park around 9:15-9
please confirm if you can come, and welcome to join us!
BTW, there is a fetival in the park activity this weekend in this park, and
it is fun with a lot of free activities, please check it ou |
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b***i
发帖数: 10018 | 46 no short runs other than recovery runs.
all the runs shorter than 7 miles are run at recovery pace. |
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b***i
发帖数: 10018 | 47 have you seen this post from formationflier on RA?
his pace improved from 17:00/mi @145HR to 7:00/mi-7:20/mi @139HR over 2
years.
http://www.runningahead.com/groups/LOWHRTR/forum/1ee41d6d30cd4fc89dfe52f69aec8331/1
I'm 37 and my max HR is 210. I run most of
my mileage at about 135-140. Maffetone would tell me to train at 148 and
below,
Mittleman, 153 and below. I used to run most of my training runs at 165-180
and
I could maintain conversations the entire time. In fact, I've run a few
marathons w |
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c*********n
发帖数: 2120 | 48 I run/walked a hiking trail in the last two days. My pace is about 14-15/
mile. Although several person on the trail said to me "you go runner", I
know most of time I was walking....
But this morning, I found one guy continued running up the mountain. I tried
to catch him and ask how he could do that. But I never get the chance...
On the way back, another guy was biking up the mountain. I was so impressed.
How could they do these?
Another question is to run downhill, is it ok to run? Will this |
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w****1
发帖数: 4931 | 49 once again, hill is speed in disguise. I don't know how steep your trail is,
but if you see a guy running 10:00
pace up a mountain, he could be running 6:00 pace on the flat road. don't
take hill running for granted.:)
biking up a mountain, well, same thing. I have biked up one and only one
mountain -- independence pass,
4000ft elevation gain, 20 miles. that was the most unforgettable ride I've
ever had. It was, well, pretty hard.
What else can I say?
Yes you can run downhill, but only if you kn |
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c*******r
发帖数: 13580 | 50 there is some difference between running hill and running fast on flats. I
can run hills OK (4 miles, 3500 ft gain in 70 minutes) but can't run flat
too flat. I think the major difference is strength vs cadence. I can't do
high cadence on flats.
to bike hills, you need fairly strong quads and core muscles. low gear,
light bike, light body weight all help.
is, |
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