w****1
发帖数: 4931 | |
w*******e
发帖数: 2651 | 2 Pure dedication, very impressive! |
b***i
发帖数: 10018 | 3 Yes, they are tough, patient and precise. When they are asked to start at
5am, they won't start at 5:01. When they are asked to run 6:00/mi, they will
run exactly at that speed. I think we all can learn from them in terms of
following plans.
【在 w****1 的大作中提到】
: http://www.letsrun.com/japan.shtml
: very interesting.
|
w****1
发帖数: 4931 | 4 Also here
http://www.letsrun.com/forum/flat_read.php?thread=870027&page=0
"... Most importantly, the Japanese, both men and women are TOUGH. I've done
workouts with Yoko Shibui,
Reiko Tosa, Masako Chiba and Mizuki Noguchi. When they are running hard in
training, it sounds like they are
in agony or about to give birth. I can't imagine what they will sound like
during the last 8km of a marathon." |
w********6
发帖数: 12977 | 5 so Japs are whiner? just kidding
done
in
like
【在 w****1 的大作中提到】
: Also here
: http://www.letsrun.com/forum/flat_read.php?thread=870027&page=0
: "... Most importantly, the Japanese, both men and women are TOUGH. I've done
: workouts with Yoko Shibui,
: Reiko Tosa, Masako Chiba and Mizuki Noguchi. When they are running hard in
: training, it sounds like they are
: in agony or about to give birth. I can't imagine what they will sound like
: during the last 8km of a marathon."
|
w********6
发帖数: 12977 | 6 BTW, the web forum in letsrun is great, full of treasure |
w****1
发帖数: 4931 | 7 That thread was amazing. There was a guy making comments who had a sub 2:11
time and didn't want to
reveal his identity.
One interesting thing they were pointing out is that the traditional US
runners' approach to the marathon is
similar to 10K training, just adding the long runs. Then there are the
people who are not so fast at the 10K
distance but are very fast in the marathon, and they do things like 4x5K,
2x6 mi, very long tempo runs in their
training. Of course, that is on top of a high bas
【在 w********6 的大作中提到】
: BTW, the web forum in letsrun is great, full of treasure
|
w********6
发帖数: 12977 | 8 I guess you haven't follow the recent AM 70mpw plan as Baiji did.
There are numerous MP runing, for example, 15m@MP in 18m run, usually
they
recommend you to run the last few miles to last 15 mile at higher speed
2:11
US
4x5K,
week.
【在 w****1 的大作中提到】
: That thread was amazing. There was a guy making comments who had a sub 2:11
: time and didn't want to
: reveal his identity.
: One interesting thing they were pointing out is that the traditional US
: runners' approach to the marathon is
: similar to 10K training, just adding the long runs. Then there are the
: people who are not so fast at the 10K
: distance but are very fast in the marathon, and they do things like 4x5K,
: 2x6 mi, very long tempo runs in their
: training. Of course, that is on top of a high bas
|
w****1
发帖数: 4931 | 9 I have already marked everyday on my calendar up till end of July according
to the AM up to 70mpw 12-week
plan.:) I still have a bit more than a week's base building to do, before
starting at 55mpw at full intensity.
【在 w********6 的大作中提到】
: I guess you haven't follow the recent AM 70mpw plan as Baiji did.
: There are numerous MP runing, for example, 15m@MP in 18m run, usually
: they
: recommend you to run the last few miles to last 15 mile at higher speed
:
: 2:11
: US
: 4x5K,
: week.
|
b***i
发帖数: 10018 | 10 You mean:
1) Long-Term Development
2) High Mileage
3) Less hard track training
4) Periodization
right?
http://www.letsrun.com/jkspeaks.php
11
week.
【在 w****1 的大作中提到】
: That thread was amazing. There was a guy making comments who had a sub 2:11
: time and didn't want to
: reveal his identity.
: One interesting thing they were pointing out is that the traditional US
: runners' approach to the marathon is
: similar to 10K training, just adding the long runs. Then there are the
: people who are not so fast at the 10K
: distance but are very fast in the marathon, and they do things like 4x5K,
: 2x6 mi, very long tempo runs in their
: training. Of course, that is on top of a high bas
|
|
|
b***i
发帖数: 10018 | 11 Those MP runs are hard, if you run it at 88%-90% Max HR like marathon races.
Currently I run some 60-90min sessions with 80%-82.5% max HR every week,
they are not that easy. Hopefully by the end of my 18 week base training, i
can run those sessions with 85%-87.5% max HR.
【在 w********6 的大作中提到】
: I guess you haven't follow the recent AM 70mpw plan as Baiji did.
: There are numerous MP runing, for example, 15m@MP in 18m run, usually
: they
: recommend you to run the last few miles to last 15 mile at higher speed
:
: 2:11
: US
: 4x5K,
: week.
|
b***i
发帖数: 10018 | 12 How about some hill workouts to strengthen your legs before the AM plan?
That's what Lydiard recommends at the end of base trainings.
according
【在 w****1 的大作中提到】
: I have already marked everyday on my calendar up till end of July according
: to the AM up to 70mpw 12-week
: plan.:) I still have a bit more than a week's base building to do, before
: starting at 55mpw at full intensity.
|
w****1
发帖数: 4931 | 13 The routes I currently run on always have hills. Not of steep grades, but
definitely not flat.
【在 b***i 的大作中提到】
: How about some hill workouts to strengthen your legs before the AM plan?
: That's what Lydiard recommends at the end of base trainings.
:
: according
|
w****1
发帖数: 4931 | 14 To me 90% max HR sounds like a tempo run, and not just an easy tempo run! My
current goal pace is about
7:00-7:10 (just based on a general feeling), and I'm sure I won't need 88%
HR for it. Even for sub 3, 6:51
pace, I don't feel that my HR would get anywhere close to 90%. It would be
asking my body to push too much
if I try to go beyond that at this point.
races.
i
【在 b***i 的大作中提到】
: Those MP runs are hard, if you run it at 88%-90% Max HR like marathon races.
: Currently I run some 60-90min sessions with 80%-82.5% max HR every week,
: they are not that easy. Hopefully by the end of my 18 week base training, i
: can run those sessions with 85%-87.5% max HR.
|
b***i
发帖数: 10018 | 15 More specifically, I was not talking about aerobic runs on hilly course. I was referring to Lydiard's hill circuit trainings from http://www.fitnesssports.com/lyd_clinic_guide/Arthur%20Lydiard.pdf. I would like to give them a try at the end of this base training.
【在 w****1 的大作中提到】
: The routes I currently run on always have hills. Not of steep grades, but
: definitely not flat.
|
b***i
发帖数: 10018 | 16 Agree, 88%-90% is too demanding. It's never a target for me, i will just
increment conservatively from 80% and see how far up I can go. If I end up
with 85%, i will gladly accept it and run my goal marathon around that HR.
My
【在 w****1 的大作中提到】
: To me 90% max HR sounds like a tempo run, and not just an easy tempo run! My
: current goal pace is about
: 7:00-7:10 (just based on a general feeling), and I'm sure I won't need 88%
: HR for it. Even for sub 3, 6:51
: pace, I don't feel that my HR would get anywhere close to 90%. It would be
: asking my body to push too much
: if I try to go beyond that at this point.
:
: races.
: i
|
w****1
发帖数: 4931 | 17 found some great hills in providence today. unfortunately I can only do a
recovery tomorrow morning...
was referring to Lydiard's hill circuit
trainings from http://www.fitnesssports.com/lyd_clinic_guide/Arthur%20Lydiard.pdf. I would like to give them
a try at the end of this base training.
【在 b***i 的大作中提到】
: More specifically, I was not talking about aerobic runs on hilly course. I was referring to Lydiard's hill circuit trainings from http://www.fitnesssports.com/lyd_clinic_guide/Arthur%20Lydiard.pdf. I would like to give them a try at the end of this base training.
|
