z*****a
发帖数: 9790 | 1 目标7分半，第一个跑稍快了点7:11，后面就杯具了。第二个喘不过气来，跑成了8分，
第三个稍微赶回来点7：44，总的来说是惨败。
自从注意了ball landing以后，明显感觉腿部肌肉力量不够了，总是酸软。core也是个
瓶颈，每次到最后都直不起腰来 |
b***r
发帖数: 4186 | 2 你中间停多少时间啊？
我也觉得这种repeat对腿部肌肉的要求很高，经常到后来腿没有力气了。
多练练深蹲把。我在gym认识的trainer,让我们手提20lb哑铃，作50个深蹲蛙跳...
【在 z*****a 的大作中提到】
: 目标7分半，第一个跑稍快了点7:11，后面就杯具了。第二个喘不过气来，跑成了8分，
: 第三个稍微赶回来点7：44，总的来说是惨败。
: 自从注意了ball landing以后，明显感觉腿部肌肉力量不够了，总是酸软。core也是个
: 瓶颈，每次到最后都直不起腰来
|
l***h
发帖数: 9308 | 3 天热了，慢点自然。现在的pace，是interval变tempo，tempo变easy
我昨天3组1迈，全是8分，比跑步机上慢1分钟。
过去3周tempo，从原来的8分，变成8:27,8:21,8:47
【在 z*****a 的大作中提到】
: 目标7分半，第一个跑稍快了点7:11，后面就杯具了。第二个喘不过气来，跑成了8分，
: 第三个稍微赶回来点7：44，总的来说是惨败。
: 自从注意了ball landing以后，明显感觉腿部肌肉力量不够了，总是酸软。core也是个
: 瓶颈，每次到最后都直不起腰来
|
z*****a
发帖数: 9790 | 4 间歇800米，还得走才能缓过来，慢跑都不行，我太弱了。今年5k sub22无望
【在 b***r 的大作中提到】
: 你中间停多少时间啊？
: 我也觉得这种repeat对腿部肌肉的要求很高，经常到后来腿没有力气了。
: 多练练深蹲把。我在gym认识的trainer,让我们手提20lb哑铃，作50个深蹲蛙跳...
|
z*****a
发帖数: 9790 | 5 我在跑步机上比路跑更慢
【在 l***h 的大作中提到】
: 天热了，慢点自然。现在的pace，是interval变tempo，tempo变easy
: 我昨天3组1迈，全是8分，比跑步机上慢1分钟。
: 过去3周tempo，从原来的8分，变成8:27,8:21,8:47
|
l***h
发帖数: 9308 | 6 别搞5k，我早就不惦记我的29分5K了。还是上半马和全马吧。
【在 z*****a 的大作中提到】
: 间歇800米，还得走才能缓过来，慢跑都不行，我太弱了。今年5k sub22无望
|
O*****s
发帖数: 1540 | 7 mile repeat似乎是对马拉松比较有效， 练5k可能nx800更好些。。
【在 z*****a 的大作中提到】
: 间歇800米，还得走才能缓过来，慢跑都不行，我太弱了。今年5k sub22无望
|
a*********h
发帖数: 306 | 8 To my understanding, either ball landing or heel landing depends on your
speed. If pace is faster than 7:15 min per mile, it is natural to do ball
landing. Otherwise, heel landing is just fine.
My 50 year old BQ colleague (7:45 min Marathon pace) never did ball landing.
When I asked him the same question before, he was just so surprised: you
are not sprinting, why using ball landing?
【在 z*****a 的大作中提到】
: 目标7分半，第一个跑稍快了点7:11，后面就杯具了。第二个喘不过气来，跑成了8分，
: 第三个稍微赶回来点7：44，总的来说是惨败。
: 自从注意了ball landing以后，明显感觉腿部肌肉力量不够了，总是酸软。core也是个
: 瓶颈，每次到最后都直不起腰来
|
w****1
发帖数: 4931 | 9 I would draw the line at 5:20-5:30/mile pace. When I go faster than 5:20
pace, which only happens in sprints, it actually feels easier to land on my forefoot. This is very much a personal preference I think.
Another situation in which I almost always run on forefoot is downhill. In a tempo run, on an extended downhill stretch I can easily hit 5:45-5:40 pace, and it doesn't even feel hard running on forefoot.
landing.
【在 a*********h 的大作中提到】
: To my understanding, either ball landing or heel landing depends on your
: speed. If pace is faster than 7:15 min per mile, it is natural to do ball
: landing. Otherwise, heel landing is just fine.
: My 50 year old BQ colleague (7:45 min Marathon pace) never did ball landing.
: When I asked him the same question before, he was just so surprised: you
: are not sprinting, why using ball landing?
|
a*********h
发帖数: 306 | 10 I guess that the threshold pace may also be related to the stride length and
running pose.
If stride length is small and one tends to run leaning forward, it is more
natural to do ball landing (even if the speed is not so fast).
my forefoot. This is very much a personal preference I think.
a tempo run, on an extended downhill stretch I can easily hit 5:45-5:40
pace, and it doesn't even feel hard running on forefoot.
【在 w****1 的大作中提到】
: I would draw the line at 5:20-5:30/mile pace. When I go faster than 5:20
: pace, which only happens in sprints, it actually feels easier to land on my forefoot. This is very much a personal preference I think.
: Another situation in which I almost always run on forefoot is downhill. In a tempo run, on an extended downhill stretch I can easily hit 5:45-5:40 pace, and it doesn't even feel hard running on forefoot.
:
: landing.
|
z*****a
发帖数: 9790 | 11 汗，如果是我，7:30就非用ball landing不可了
my forefoot. This is very much a personal preference I think.
a tempo run, on an extended downhill stretch I can easily hit 5:45-5:40
pace, and it doesn't even feel hard running on forefoot.
【在 w****1 的大作中提到】
: I would draw the line at 5:20-5:30/mile pace. When I go faster than 5:20
: pace, which only happens in sprints, it actually feels easier to land on my forefoot. This is very much a personal preference I think.
: Another situation in which I almost always run on forefoot is downhill. In a tempo run, on an extended downhill stretch I can easily hit 5:45-5:40 pace, and it doesn't even feel hard running on forefoot.
:
: landing.
|
m**k
发帖数: 18660 | 12 听起来像interval的跑法?
【在 z*****a 的大作中提到】
: 间歇800米，还得走才能缓过来，慢跑都不行，我太弱了。今年5k sub22无望
|
l***h
发帖数: 9308 | 13 今天凉快点，68F，跑起来感觉没那么辛苦了，tempo也恢复到8:13
【在 l***h 的大作中提到】
: 天热了，慢点自然。现在的pace，是interval变tempo，tempo变easy
: 我昨天3组1迈，全是8分，比跑步机上慢1分钟。
: 过去3周tempo，从原来的8分，变成8:27,8:21,8:47
|
