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.
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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
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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.
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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.
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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。
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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?
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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?
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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.
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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
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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.
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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。
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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.
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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
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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
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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.
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