b***i
发帖数: 10018 | |
m**k
发帖数: 18660 | 2 不知道别人。我总觉得yasso的pace太慢。相对。
所以宁可跑half interval
【在 b***i 的大作中提到】
: 似乎用来提高自信挺有用的:)
|
h****m
发帖数: 405 | 3 我跑过。定性来说肯定对速度，LT有帮助。但是定量来说我不确定，因为没跑过10个
interval：有个说法似乎是如果能坚持一个pace连跑10个interval，你的马拉松时间就
是你800 m Yasso的时间单位换成小时。比如3‘30”跑完一个interval，马拉松时间就
是3个半小时。具体interval数字记不太清楚了，可能有出入。 |
j*********g
发帖数: 3826 | 4 反过来是比较精确的。
【在 h****m 的大作中提到】
: 我跑过。定性来说肯定对速度，LT有帮助。但是定量来说我不确定，因为没跑过10个
: interval：有个说法似乎是如果能坚持一个pace连跑10个interval，你的马拉松时间就
: 是你800 m Yasso的时间单位换成小时。比如3‘30”跑完一个interval，马拉松时间就
: 是3个半小时。具体interval数字记不太清楚了，可能有出入。
|
h****m
发帖数: 405 | 5 你的意思是如果具备了3：30马拉松的水平，肯定能跑3’30“的yasso，而且还应该有
余力？
【在 j*********g 的大作中提到】
: 反过来是比较精确的。
|
j*********g
发帖数: 3826 | 6 当然。
【在 h****m 的大作中提到】
: 你的意思是如果具备了3：30马拉松的水平，肯定能跑3’30“的yasso，而且还应该有
: 余力？
|
e*e
发帖数: 6808 | 7 我跑过8个800，jogging between，最慢的是4分20秒
不过我认为马拉松打死也跑不下来。呵呵
【在 h****m 的大作中提到】
: 我跑过。定性来说肯定对速度，LT有帮助。但是定量来说我不确定，因为没跑过10个
: interval：有个说法似乎是如果能坚持一个pace连跑10个interval，你的马拉松时间就
: 是你800 m Yasso的时间单位换成小时。比如3‘30”跑完一个interval，马拉松时间就
: 是3个半小时。具体interval数字记不太清楚了，可能有出入。
|
h****m
发帖数: 405 | 8 我也觉得反过来肯定是没问题， 因为对应3.5 hr marathon，3分半的yasso应该相对容
易一些。谁都不会整天跑full marathon，所以用marathon时间估计yasso doesn't
make any sense。这个理论的point就是用一种相对容易的方法估计marathon时间。从
这个文章来看似乎还是准确的：http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
只不过我自己没试过，不好说。另外yasso关键是得constant pace。不能快也不能慢，
而且中间休息时间也得精确控制。
【在 j*********g 的大作中提到】
: 当然。
|
j*********g
发帖数: 3826 | 9 yasso跑的距离太短了，马拉松很多重要的因素都还没有给测试到。
比方它是高过LT不少的，马拉松要用比LT稍低的速度跑，这个没有可比性。很多人短的
很快，到长了立刻就不行。
糖原消耗完的之后身体怎么克服困难，也没有体现。
说精确是要在耐力训练同样跟上的前提下才成立的。
但是马拉松跑3：30，说明LT水平已经达到比这个pace更高的层次，那相应的I pace什么
的自然就上去了，所以反过来推导几乎没有问题。
【在 h****m 的大作中提到】
: 我也觉得反过来肯定是没问题， 因为对应3.5 hr marathon，3分半的yasso应该相对容
: 易一些。谁都不会整天跑full marathon，所以用marathon时间估计yasso doesn't
: make any sense。这个理论的point就是用一种相对容易的方法估计marathon时间。从
: 这个文章来看似乎还是准确的：http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
: 只不过我自己没试过，不好说。另外yasso关键是得constant pace。不能快也不能慢，
: 而且中间休息时间也得精确控制。
|
b***i
发帖数: 10018 | 10 嗯，连跑10个800米还是很tough的，特别是最后两个。
【在 h****m 的大作中提到】
: 我也觉得反过来肯定是没问题， 因为对应3.5 hr marathon，3分半的yasso应该相对容
: 易一些。谁都不会整天跑full marathon，所以用marathon时间估计yasso doesn't
: make any sense。这个理论的point就是用一种相对容易的方法估计marathon时间。从
: 这个文章来看似乎还是准确的：http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
: 只不过我自己没试过，不好说。另外yasso关键是得constant pace。不能快也不能慢，
: 而且中间休息时间也得精确控制。
|
|
|
w****1
发帖数: 4931 | 11 At Y800 pace, it shouldn't tough. I think one should be capable of
running the 10x800m in a row, namely 5 miles, at the Y800 pace but with
no recoveries in between. That, of course, would be a much harder
workout than Y800.
【在 b***i 的大作中提到】
: 嗯，连跑10个800米还是很tough的，特别是最后两个。
|
j*********g
发帖数: 3826 | 12 人的肌肉类型不一样，你这样的可能能跑下来，我估计只能跑330的，315的5k现在都跑
不了。
【在 w****1 的大作中提到】
: At Y800 pace, it shouldn't tough. I think one should be capable of
: running the 10x800m in a row, namely 5 miles, at the Y800 pace but with
: no recoveries in between. That, of course, would be a much harder
: workout than Y800.
|
w****1
发帖数: 4931 | 13 On this board there are a lot of people who can run 5 miles at 6:40
pace, I think, but fewer can run a 3:20 marathon. It took me a year to
go from the former to the latter.
【在 j*********g 的大作中提到】
: 人的肌肉类型不一样，你这样的可能能跑下来，我估计只能跑330的，315的5k现在都跑
: 不了。
|
j*********g
发帖数: 3826 | 14 6分40的5K我可以，不过3小时20分的马拉松更有把握一点。
【在 w****1 的大作中提到】
: On this board there are a lot of people who can run 5 miles at 6:40
: pace, I think, but fewer can run a 3:20 marathon. It took me a year to
: go from the former to the latter.
|
d**e
发帖数: 1124 | 15 That becomes a 5-mile tempo :)
【在 w****1 的大作中提到】
: At Y800 pace, it shouldn't tough. I think one should be capable of
: running the 10x800m in a row, namely 5 miles, at the Y800 pace but with
: no recoveries in between. That, of course, would be a much harder
: workout than Y800.
|
h****m
发帖数: 405 | 16 sounds like 6'40" 5 mile is harder than 3:20 marathon ah! Just guessing, coz
I can do neither now:)
【在 w****1 的大作中提到】
: On this board there are a lot of people who can run 5 miles at 6:40
: pace, I think, but fewer can run a 3:20 marathon. It took me a year to
: go from the former to the latter.
|
c****n
发帖数: 468 | 17 6:40 for 5mi that's race performance for 3:20 marathoner.
Training intensity shouldn't be that high! That's part of the reason for
yasso pace.
【在 d**e 的大作中提到】
: That becomes a 5-mile tempo :)
|
w****1
发帖数: 4931 | 18 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
【在 h****m 的大作中提到】
: sounds like 6'40" 5 mile is harder than 3:20 marathon ah! Just guessing, coz
: I can do neither now:)
|
c****n
发帖数: 468 | 19 marathon race is more about running efficiency!
i bet you are much much efficient now than you were in spring, since you
adapt to barefoot running.
【在 w****1 的大作中提到】
: On this board there are a lot of people who can run 5 miles at 6:40
: pace, I think, but fewer can run a 3:20 marathon. It took me a year to
: go from the former to the latter.
|
j*********g
发帖数: 3826 | 20 等我过一阵tune up race以后再选，现在我觉得我会落在B里。
【在 w****1 的大作中提到】
: 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
|
|
|
b***i
发帖数: 10018 | 21 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?
【在 w****1 的大作中提到】
: 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
|
j*********g
发帖数: 3826 | 22 感觉是这个道理。
from
【在 b***i 的大作中提到】
: 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?
|
d**e
发帖数: 1124 | 23 It seems to me in general, these predictors, Yasso, McMillan, are optimistic
when estimating marathon times - i.e. we will need to add 10 to 20 min to
be more realistic.
from
【在 b***i 的大作中提到】
: 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?
|
w****1
发帖数: 4931 | 24 Let's look at an example. Fatboyhog, who has racing experiences in
numerous 5K, 10K, HM, FM, has a marathon PR of about 3:20. His 5-mile
pace? 6:09.
marathon..
from
us?
【在 b***i 的大作中提到】
: 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?
|
j*********g
发帖数: 3826 | 25 不过公式在我身上是比较合适的，你们都是有运动天赋的跑得快的，我是蜗牛，想不到
这也算优点了。
【在 w****1 的大作中提到】
: Let's look at an example. Fatboyhog, who has racing experiences in
: numerous 5K, 10K, HM, FM, has a marathon PR of about 3:20. His 5-mile
: pace? 6:09.
:
: marathon..
: from
: us?
|
w********6
发帖数: 12977 | 26 really? can't believe it: 6:09 pace for 5mile, I can't even run this for 1
mile
【在 w****1 的大作中提到】
: Let's look at an example. Fatboyhog, who has racing experiences in
: numerous 5K, 10K, HM, FM, has a marathon PR of about 3:20. His 5-mile
: pace? 6:09.
:
: marathon..
: from
: us?
|
j*********g
发帖数: 3826 | 27 ccqtjjtds！
吹牛要打草稿，同样的牛不可以一吹再吹。
【在 w********6 的大作中提到】
: really? can't believe it: 6:09 pace for 5mile, I can't even run this for 1
: mile
|
h****m
发帖数: 405 | 28 en，加10分钟。这个用在我身上好像还比较靠谱。
from
【在 b***i 的大作中提到】
: 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?
|
w****1
发帖数: 4931 | 29 You can go to athlinks and look at his performances in about 100 races,
and do a statistical study.:)
for 1
【在 w********6 的大作中提到】
: really? can't believe it: 6:09 pace for 5mile, I can't even run this for 1
: mile
|
b***i
发帖数: 10018 | 30 这可能说明，fatboyhog短跑已经很厉害，还有长跑的潜力可以挖掘。
而你则同时有短跑和长跑的潜力可以挖掘？ //run...
【在 j*********g 的大作中提到】
: 不过公式在我身上是比较合适的，你们都是有运动天赋的跑得快的，我是蜗牛，想不到
: 这也算优点了。
|
|
|
j*********g
发帖数: 3826 | 31 run个啥啊？你jog我就赶不上了。
以前大学里就我一个人补测100米，老师都不忍心掐表，派一个同学给我发令一个掐表，
还有我们班的2级给我带跑，人家一边跑一边跟我说笑话，最后估计我跑了95米，手计时
成绩为16秒4。
【在 b***i 的大作中提到】
: 这可能说明，fatboyhog短跑已经很厉害，还有长跑的潜力可以挖掘。
: 而你则同时有短跑和长跑的潜力可以挖掘？ //run...
|
e*e
发帖数: 6808 | 32 真的假的？
这个速度连mm都追不上耶
表，
计时
【在 j*********g 的大作中提到】
: run个啥啊？你jog我就赶不上了。
: 以前大学里就我一个人补测100米，老师都不忍心掐表，派一个同学给我发令一个掐表，
: 还有我们班的2级给我带跑，人家一边跑一边跟我说笑话，最后估计我跑了95米，手计时
: 成绩为16秒4。
|
j*********g
发帖数: 3826 | 33 是啊，所以现在一个妹妹都追不上。
【在 e*e 的大作中提到】
: 真的假的？
: 这个速度连mm都追不上耶
:
: 表，
: 计时
|
s****y
发帖数: 349 | 34 You must be kidding, man.
My 5k is 22'08". I went to a mile race 2 months ago and my time is 6'12".
【在 w********6 的大作中提到】
: really? can't believe it: 6:09 pace for 5mile, I can't even run this for 1
: mile
|
j*********g
发帖数: 3826 | 35 砍他，liar！！！！
【在 s****y 的大作中提到】
: You must be kidding, man.
: My 5k is 22'08". I went to a mile race 2 months ago and my time is 6'12".
|
m**k
发帖数: 18660 | 36 我觉得这个yasso确实不算严肃的训练plan:
http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
这个也要base on normal marathon training.
【在 h****m 的大作中提到】
: 你的意思是如果具备了3：30马拉松的水平，肯定能跑3’30“的yasso，而且还应该有
: 余力？
|
S*********k
发帖数: 507 | 37 extrapolation vs. interpolation ...
【在 j*********g 的大作中提到】
: 反过来是比较精确的。
|
