w*******e
发帖数: 2651 | 1 Wow, you are so quick. Thanks so much ekiden mm!
Xiaolong, are you going?
You can have an interview and a marathon for one trip.
It couldn't be better.
Aniu, how about you? |
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R*****s
发帖数: 41236 | 3 早上在跑步机跑interval, 俺一边在想这个脚掌着地， 脚跟着地的事情，
慢慢体会怎么用脚掌着地。。最后结束的时候我走了0.2迈， 结果， 居然
俺几步趔趄， 几乎摔倒， 我开始以为是跑步机有问题， 看了看， 似乎
正常， 结果又发生了趔趄， 俺只好用手扶着栏杆走。。。
然后俺突然意识到一个这阵子一直困扰我的事情， 就是据说每个人天生都
是前掌着地， 后来因为穿鞋子穿成了脚跟着地。。。让我困惑的是， 为
什么有的人跑步依然是天生用脚掌， 有的人是用脚根。。。
我发现走路的时候， 是非常天然的用脚根着地， 而跑步的正确姿势， 特别
是大步跑的时候， 是应该用脚掌。。。为什么会有人天生习惯用脚掌， 我
个人猜测是他们小时候可能比较多练习短跑， 这样一旦跑起来， 就自然用
脚掌着地， 已经习惯了。 而小时候不怎么跑步的人， 可能就没有这个习惯。
而且的确用脚掌着地， 对小腿肌肉要求非常高， 一般人可能达不到这个要求。
据我观察， 版上几个跑的快， 又是习惯前脚掌着地的人：
baiji, wolf, xiaolong, 女生里面 laglag, eve, (小魔女不太清楚是脚掌脚跟）
有可 |
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w*******e
发帖数: 2651 | 4 Ragnar Relay - Wasatch Back on June 17-18, 2011
Logan to Park City in Utah
Regular registration $1260/team, $105/runner
Deadline: 08/31/2010
http://www.ragnarrelay.com/race/wasatchback/registration
So far we have the following showed interest in this relay.
We can register by the end of this month if we can have
12 runners committing. Please confirm!
baiji
whxhm1
gleaner
xiaolong
denali
oAmAo84
zhxfifa
pager
winndixie |
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w****1
发帖数: 4931 | 5 Don't worry, we've got guys like xiaolong who would tear through the course
in sub 6:30 pace.:) You've got
plenty of time till next June. |
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w*******e
发帖数: 2651 | 6 You and xiaolong would be the flying men in our team.
- |
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w****1
发帖数: 4931 | 7 xiaolong is much wilder than I am. 5 minute miles, all speed work, races
after races... I'm building up slowly
and patiently these days.:) |
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R*****s
发帖数: 41236 | 8 很快了， 三大高手whx, baiji, xiaolong马上就会在cim pk了，
大家准备下注~~ |
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w****1
发帖数: 4931 | 9 actually xiaolong has been running marathons before he came to this board.
he used to do long runs as long as 27 miles regularly. he had both 5K and
ultra style training. just need to find the middle ground. you'd think speed
+ endurance = marathon, but the formula isn't so simple. the marathon is
about running at maximal efficiency at the marathon pace, not faster, not
slower. the marathon training is built around the 20 miler, not 10, not 30. |
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w****1
发帖数: 4931 | 10 4 weeks is about enough to recover for another race. Last year I ran Vienna
marathon and cramped, and got flu afterwards. In 5 weeks, I ran Vermont
marathon with a huge PR. Xiaolong has a chance to do well in Berlin. |
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q*c
发帖数: 1172 | 11 Xiaolong, read this, this is one of friend Xun's BQ report from 2005 silicon
valley marathon. See how he started with 8:15 pace and finshed the last 6.2
mile in less than 42 min. |
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c*******r
发帖数: 13580 | 12 davis.
but xiaolong is everywhere anyway |
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c*******r
发帖数: 13580 | 13 xiaolong is not a crazy man, he's a crazy boy! |
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w*******e
发帖数: 2651 | 14 Ragnar Relay Wasatch Back on June 17-18, 2011
188 miles, Logan to Park City in Utah
http://www.ragnarrelay.com/race/wasatchback/registration
Team Band of Unknown runner lineup (12 runners)
baiji
whxhm1
gleaner
trinity
yuanyuan
xiaolong
denali
zhxfifa
pager
webfish
winndixie
your name here
Backup list:
foolsgold
serendip
Iken |
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w*******e
发帖数: 2651 | 15 Lady galgal, xiaolong has another important mission
this time in Berlin other than marathon race.
That is, to invite you to join Wasatch Back relay! |
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b***i
发帖数: 10018 | 16 xiaolong may be our inspiration on this :) |
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f****e
发帖数: 553 | 17 how's Berlin, xiaolong? |
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w****1
发帖数: 4931 | 18 unless you are as dedicated a pacer as xiaolong -- most pacers throw away
the sign after a mile or two. |
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w****1
发帖数: 4931 | 19 It'll be an exciting Sunday! Looking forward to tuoniao's draw dropping
numbers, laglag's marathon debut, and xiaolong's BQ run (hold your pace
buddy, whatever it takes, you can do it!).
And also a hero on a secret mission....
Have a good carb loading and a great race everyone! |
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y******n
发帖数: 4527 | 20 good luck, especially xiaolong. make a BQ. |
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w****1
发帖数: 4931 | 21 Just got up and checked the results.
Tuoniao 2:51:XX. His first half was in 1:22:XX, just amazing.
Xiaolong seemed to have either hit the wall or cramped... |
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y******n
发帖数: 4527 | 22 wah, Tuoniao has certainly moved to different level, as you and Baiji
pointed out.
sorry for Xiaolong. |
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R*****s
发帖数: 41236 | 23 wow, Tuoniao is the MAN, cong!
Xiaolong, dont worry, burn Chicago, go! |
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w****1
发帖数: 4931 | 24 actually, this is not quite true. on this board, sub 3 marathoners include
tuoniao, lemontree, cives, and sub 3:10 marathoners are a handful: yrreko,
ryanflower, wangji, empiremarsX, .......
xiaolong has run a 3:19 just earlier this year. he is one of the fastest
guys here at middle distance -- very few could match with him over the 5K
distance. |
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y****o
发帖数: 646 | 25 cong to Tuoniao!!!
and pat xiaolong~ |
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g****l
发帖数: 644 | 26 Yeah~~~ I just started reading AM yesterday. Finally got a copy from
xiaolong :D
But I just love VO2max test. Run to exhaustion. |
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w*******e
发帖数: 2651 | 27 To prep for Beijing Marathon, jet lag is my main
concern. As you get older, 12-hour flight is a tiring
adventure. Anyone can give some tips?
I wonder xiaolong's cramping at Berlin, jet lag might be
the culprit? |
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w****1
发帖数: 4931 | 28 I was hoping to draft behind you and xiaolong at CIM, and now both of you
are gonna take it easy...I'd have to
fight the battle against the clock by myself...
I may consider five fingers for boston marathon. :D |
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w****1
发帖数: 4931 | 29 I suspect that yhflogan is running with xiaolong.:) |
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b*******e
发帖数: 1150 | 30 good luck!
miles2go, xiaoying & xiaolong for nike, we have a big team to accompany them
tomorrow.
bian shu, wangyi for toronto
3f for denver RnR?
baiji for longbeach? anybody else? |
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w****1
发帖数: 4931 | 31 the BQ hopefuls to watch for the rest of the year: tonyprince, robinup,
foolsgold, fatboyhog, xiaolong, gleaner,
caomuzhiren, ....
will |
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c*********n
发帖数: 2120 | 32 Had my second MP this morning.
Last time (about 3 weeks ago),the average pace is 8:53 with only two miles
about 8:23(one in the first half and the other in the second half), but
overall felt good.
The average pace for this morning is 8:55, with four miles below 8:30 (all
in the first half). Thanks for the black horse who was leading-:P
I tried to keep on pushing until mile 14 but I could not be faster than 8:30
. Then I jogged home, felt very tired, maybe the most tired training I had
in this se... 阅读全帖 |
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w****1
发帖数: 4931 | 33 I recall that he ran a 10K TT of 38 minutes flat. I've never raced a 10K. In
the spring I did a TT on the
treadmill, with maybe 95% effort, 40 minutes flat. gzyxy just ran a 38:45.
Baiji and yflogan would go sub 40
with ease. Xiaolong is potentially the fastest guy here, probably the only
one here who currently has the
ability to break 36 minutes, based on his mile repeat efforts. |
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i*********5
发帖数: 19210 | 34 holy moly! break 36 minutes! xiaolong is the man!
In |
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y******n
发帖数: 4527 | 35 I was missing Xiaolong indeed yesterday. In such a small race, I was running
alone in the first half most of the time.
However, the AM training plan just gives me confidence and I believe with a
18 week work, I will do a much better job. |
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b***i
发帖数: 10018 | 36 let's do 5:30 mile repeats like xiaolong does!
5k
,
your
.
a |
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b***i
发帖数: 10018 | 37 and xiaolong, tonyprince! |
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b***i
发帖数: 10018 | 38 that's great!
how about xiaolong? |
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w****1
发帖数: 4931 | 39 LHR training is not just an option. It is a must to prepare for LT100.
Hopefully, the idea of going out for a 40-
mile training run will slow down xiaolong's pace.:)
for
you |
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w****1
发帖数: 4931 | 40 Xiaolong needs a coach, hehe. |
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e*e
发帖数: 6808 | 41 no. exclude me I aged over 10 yrs this year. max hr is only about 172 during
a 5k. xiaolong has run fm with avg hr 180, hm with avg hr 190. |
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w****1
发帖数: 4931 | 42 many people have done ultras here. pen, tony, serendip, baiji, mark,
xiaolong, cives, aomao, have all done runs of 50K or longer. I have done 3
runs of longer than 30 miles. |
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m**k
发帖数: 18660 | 43 after xiaolong join? lol |
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a*********h
发帖数: 306 | 44 Of course, you are another vesatile one here. You overlap with gzyxy at [5k,
marathon].
I believe xiaolong, ryanflower, yhflogan, baiji and ironman2015 are all vesatile, but
don't care much to do low distances.
ultras |
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b***i
发帖数: 10018 | 45 the plan is 4 miles on saturday. it depends on xiaolong the host. :) |
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l**n
发帖数: 2405 | 46 thanks for your gas. we will start carb loading party in xiaolong's house
shortly after 5:30 today. |
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w*******e
发帖数: 2651 | 47 Great job vasona!
yeah, see you guys again at 2011 CIM.
Hope xiaolong still owns that mansion! |
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w*******e
发帖数: 2651 | 48 Finish: 3:50:36
5.9 mile split: 47:11
half split: 1:46:06
20 mi split: 2:47:54
Basically, I fell apart after mile 22. Pushing too hard on
the first half.
Starting with 3:40 pacer group with baji, xinren, blogrance,
cole, and Iken
First 7 mile following cole (fast downhill runner!)
After water stop missed cole. ran with blogrance till mile 11.
Trailed behind him after a pit-stop.
Found out no Band-Aid for nipples after mile 13.
Got two Band-Aids for nipples at mile 14 aid-station.
Changed to petr... 阅读全帖 |
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e*e
发帖数: 6808 | 49 一直以来，我鼓吹西部湾区的跑友是享乐腐败型跑者，说得多跑的少，跟东部跑友的以
行动说话，形成了鲜明的对比。
这对湾区众跑友是不公平的。我以己度人，我错了！
很多刻苦的村民大家比较熟悉，比如miyami，lken，cives，julian，xiaolong
我来介绍一下湾区的新星吧：
瓦哥：芝马首马，大家还不熟悉。今天就BQ了。有强大的ultra做积淀，因为喜欢LGCT
，就买下一幢房子方便跑步。瓦哥不光自己能跑，还给group带来牛人若干。
Larry：瓦哥文里已经介绍了，关键词：20年前sub-3，BQ线3:30，带伤，最后几迈走，
3h15m。在track上跑步超级好看！！（两眼冒红心花痴状）trail上跑太快，我从来没
看到过。
Stanley：刻苦训练，减重BQ，湾区新兴头牌。今天没能来CIM，期待以后更多的集体跑！
Paff：paff不算新人，可是绝对是耀眼的新星。也属于低调型。Nike negative split
，当时就觉得他跑的太轻松。CIM训练到后期，听从瓦哥教导，提高速度，才发现这位
同学压根不知道自己能跑多快，基本上是谁最快他就跟谁。这次超级PR+BQ，而且，围... 阅读全帖 |
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l**n
发帖数: 2405 | 50 Agree with you. The most unexpected result is not you and Paff BQ, but
Cole didn't finish by 3:40 and JimH didn't run into sub-4. Cole and
blogrance trained so hard (same as JimH), you guys can see their
training logs on runningshead.com. Cole also runs long runs pretty good
pace.
I think few things may need to check:
1. Cole and Blogrance booked hotel Ramada Inn. Their hotel room is right
next to highway. Blogrance complained about the HWY noise.
2. Not sure if running shoes played a role in Co... 阅读全帖 |
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