w****1
发帖数: 4931 | 1 at the end of my run today, I did a few 400m intervals on the treadmill.
when I went down to 5:13 and eventually 5:00 pace, I found that the only way
I can sustain the speed is to use my hamstrings -- but they get lactate
pretty quickly. I rarely feel sore in my hamstring even in a 5K race. Now
this seems to be the bottleneck in my middle distance running. Gotta do the
400m repeats often. |
y******n
发帖数: 4527 | 2 then you need to stretch after run.
way
the
【在 w****1 的大作中提到】
: at the end of my run today, I did a few 400m intervals on the treadmill.
: when I went down to 5:13 and eventually 5:00 pace, I found that the only way
: I can sustain the speed is to use my hamstrings -- but they get lactate
: pretty quickly. I rarely feel sore in my hamstring even in a 5K race. Now
: this seems to be the bottleneck in my middle distance running. Gotta do the
: 400m repeats often.
|
w****1
发帖数: 4931 | 3 I do some simple dynamical drills after my run, like duck walk.
【在 y******n 的大作中提到】
: then you need to stretch after run.
:
: way
: the
|
R*****s
发帖数: 41236 | 4 orz..
way
the
【在 w****1 的大作中提到】
: at the end of my run today, I did a few 400m intervals on the treadmill.
: when I went down to 5:13 and eventually 5:00 pace, I found that the only way
: I can sustain the speed is to use my hamstrings -- but they get lactate
: pretty quickly. I rarely feel sore in my hamstring even in a 5K race. Now
: this seems to be the bottleneck in my middle distance running. Gotta do the
: 400m repeats often.
|
s****y
发帖数: 349 | 5 我去年能用六分跑六组400，结果最后一迈比赛是六分十二。
你如果能五分能跑十组的话，大概能进五分钟。也许你今年5K比赛前已经有个这个能力
了。 |
y******n
发帖数: 4527 | 6 using larger stride?
btw: there is 1-miler in cape cod, falmouth in Sep. You wanna try?
【在 w****1 的大作中提到】
: I do some simple dynamical drills after my run, like duck walk.
|
w****1
发帖数: 4931 | 7 No, I'm pretty sure that I cannot break a 5:10 mile right now. But I'll be
working on it.
【在 s****y 的大作中提到】
: 我去年能用六分跑六组400，结果最后一迈比赛是六分十二。
: 你如果能五分能跑十组的话，大概能进五分钟。也许你今年5K比赛前已经有个这个能力
: 了。
|
g*****r
发帖数: 4444 | 8 你觉得你的hamstring是抬得不够高还是转得不够快？ |
w****1
发帖数: 4931 | 9 the duck walk is just to practice high knee raise and stretching out the
hamstrings.
I have never even done a 1 mile time trial. I'll just use my local tracks.:)
If I can train more seriously in the mile some time, I'll try a race.
【在 y******n 的大作中提到】
: using larger stride?
: btw: there is 1-miler in cape cod, falmouth in Sep. You wanna try?
|
w****1
发帖数: 4931 | 10 just not enough speed endurance yet. my form is fine. my hamstrings can flex
pretty fast but it gets lactate quickly. I suppose this is called the
anaerobic threshold.
【在 g*****r 的大作中提到】
: 你觉得你的hamstring是抬得不够高还是转得不够快？
|
|
|
y******n
发帖数: 4527 | 11 cong~~ on your fast 5K.
【在 s****y 的大作中提到】
: 我去年能用六分跑六组400，结果最后一迈比赛是六分十二。
: 你如果能五分能跑十组的话，大概能进五分钟。也许你今年5K比赛前已经有个这个能力
: 了。
|
g*****r
发帖数: 4444 | 12 唉，那就是要tempo了吧。我上次跑“tempo”跑到哪都觉得沉，连胳膊也沉，不知道有
没有跑对。
flex
【在 w****1 的大作中提到】
: just not enough speed endurance yet. my form is fine. my hamstrings can flex
: pretty fast but it gets lactate quickly. I suppose this is called the
: anaerobic threshold.
|
w****1
发帖数: 4931 | 13 No, tempo is too slow for that. Mile pace is sometimes called REP pace or
repeat pace. It's partly sprinting.
【在 g*****r 的大作中提到】
: 唉，那就是要tempo了吧。我上次跑“tempo”跑到哪都觉得沉，连胳膊也沉，不知道有
: 没有跑对。
:
: flex
|
g*****r
发帖数: 4444 | 14 好，我跑到interval训练的部分就能体会了。
【在 w****1 的大作中提到】
: No, tempo is too slow for that. Mile pace is sometimes called REP pace or
: repeat pace. It's partly sprinting.
|
w****1
发帖数: 4931 | 15 You don't really need to run intervals this fast for marathon training. You
would need it if you want to sharpen your speed at shorter distances.
【在 g*****r 的大作中提到】
: 好，我跑到interval训练的部分就能体会了。
|
b***i
发帖数: 10018 | 16 earlier this year, i did some 200m sprintings in the 29"-32" range on the
track.
i don't remember feeling sore in the hamstrings, i only felt soreness in my
calfs and quads.
way
the
【在 w****1 的大作中提到】
: at the end of my run today, I did a few 400m intervals on the treadmill.
: when I went down to 5:13 and eventually 5:00 pace, I found that the only way
: I can sustain the speed is to use my hamstrings -- but they get lactate
: pretty quickly. I rarely feel sore in my hamstring even in a 5K race. Now
: this seems to be the bottleneck in my middle distance running. Gotta do the
: 400m repeats often.
|
R*****s
发帖数: 41236 | 17 你跑speedwork时候的步频是多少， 有数过么。。
flex
【在 w****1 的大作中提到】
: just not enough speed endurance yet. my form is fine. my hamstrings can flex
: pretty fast but it gets lactate quickly. I suppose this is called the
: anaerobic threshold.
|
d*********6
发帖数: 6115 | 18 exactly,
I felt very tight on legs last week after 4x100 and 3000.
【在 y******n 的大作中提到】
: then you need to stretch after run.
:
: way
: the
|
w****1
发帖数: 4931 | 19 No, I focus on my form, not cadence, when I run faster than 5K pace.
【在 R*****s 的大作中提到】
: 你跑speedwork时候的步频是多少， 有数过么。。
:
: flex
|
d*********6
发帖数: 6115 | 20 赞同，我还记得你在我fb上的回复提到speed endurance, 这和高速下的running form
及其相关。目前我能感觉到，mile repeat（有时候是800 repeat) 和tempo都是非常有
帮助的。
【在 w****1 的大作中提到】
: No, I focus on my form, not cadence, when I run faster than 5K pace.
|
