y******n
发帖数: 4527 | 1 这周搬家到东北地区，周一到周五一直在忙忙碌碌，加上折腾的有点感冒，一直没跑。
这个周末终于爽到了。
cape这里有条bike path，全程不知道有多长，双车道，两边树木林立，即使出去的晚
点，也有树荫，自然是跑步的绝佳之处，加上没有traffic骚扰，真一个爽字了得。
昨天周天去跑easy，前半程在bike path向南跑，没多久大西洋就映入眼帘，这还是我
第一次在大西洋边跑步，哇哈哈。回程的时候从小town的路上跑，结果绕来绕去差点跑
丢了，最后跑了7.6迈，比预计多了2.6迈。
今天早上7:30出发，预计是16迈long。这次沿着bike path向北，打算跑8迈掉头。出发
前吃了一片面包，手里拿了一瓶水。几个爽的因素：
1. 景色宜人，两边树木葱葱郁郁，不时有沙滩出现，还有几个很漂亮的小池塘，其中
一个竟然有一只白天鹅。
2. 没有了汽车的打扰，可以不间断的跑，享受只有race才能带来的福利。
3. 终于体会到了running out of gas，早上只吃了一小片面包，昨天晚上的米饭吃的
也不多，今天从12迈开始饿，到15迈的时候已经饿的头晕眼花了，不得不放弃最后的0.
6迈 |
d****i
发帖数: 4354 | 2 的确爽！
【在 y******n 的大作中提到】
: 这周搬家到东北地区，周一到周五一直在忙忙碌碌，加上折腾的有点感冒，一直没跑。
: 这个周末终于爽到了。
: cape这里有条bike path，全程不知道有多长，双车道，两边树木林立，即使出去的晚
: 点，也有树荫，自然是跑步的绝佳之处，加上没有traffic骚扰，真一个爽字了得。
: 昨天周天去跑easy，前半程在bike path向南跑，没多久大西洋就映入眼帘，这还是我
: 第一次在大西洋边跑步，哇哈哈。回程的时候从小town的路上跑，结果绕来绕去差点跑
: 丢了，最后跑了7.6迈，比预计多了2.6迈。
: 今天早上7:30出发，预计是16迈long。这次沿着bike path向北，打算跑8迈掉头。出发
: 前吃了一片面包，手里拿了一瓶水。几个爽的因素：
: 1. 景色宜人，两边树木葱葱郁郁，不时有沙滩出现，还有几个很漂亮的小池塘，其中
|
d****i
发帖数: 4354 | 3 这个地方？很爽啊
http://www.capecodbiketrails.com/
【在 y******n 的大作中提到】
: 这周搬家到东北地区，周一到周五一直在忙忙碌碌，加上折腾的有点感冒，一直没跑。
: 这个周末终于爽到了。
: cape这里有条bike path，全程不知道有多长，双车道，两边树木林立，即使出去的晚
: 点，也有树荫，自然是跑步的绝佳之处，加上没有traffic骚扰，真一个爽字了得。
: 昨天周天去跑easy，前半程在bike path向南跑，没多久大西洋就映入眼帘，这还是我
: 第一次在大西洋边跑步，哇哈哈。回程的时候从小town的路上跑，结果绕来绕去差点跑
: 丢了，最后跑了7.6迈，比预计多了2.6迈。
: 今天早上7:30出发，预计是16迈long。这次沿着bike path向北，打算跑8迈掉头。出发
: 前吃了一片面包，手里拿了一瓶水。几个爽的因素：
: 1. 景色宜人，两边树木葱葱郁郁，不时有沙滩出现，还有几个很漂亮的小池塘，其中
|
y******n
发帖数: 4527 | 4 yes, that is it. Running in the jungle along the coast, haha:)
【在 d****i 的大作中提到】
: 这个地方？很爽啊
: http://www.capecodbiketrails.com/
|
g*****r
发帖数: 4444 | 5 beautiful splits!
seems this trail is similar to the trail I ran before, except there is no
beach. I guess that will be the best trail I can ever run on. Good for you! |
d****i
发帖数: 4354 | 6 I agree it is likely the best trail, only thing that can top it is a crushed
granite trail in its place, hehe
【在 g*****r 的大作中提到】
: beautiful splits!
: seems this trail is similar to the trail I ran before, except there is no
: beach. I guess that will be the best trail I can ever run on. Good for you!
|
y******n
发帖数: 4527 | 7 I get to explore this trail more to the north. It would be perfect if there
are some rolling hills.
【在 g*****r 的大作中提到】
: beautiful splits!
: seems this trail is similar to the trail I ran before, except there is no
: beach. I guess that will be the best trail I can ever run on. Good for you!
|
T******y
发帖数: 798 | 8 Wonderful trail and great pace! Cong!
【在 y******n 的大作中提到】
: 这周搬家到东北地区，周一到周五一直在忙忙碌碌，加上折腾的有点感冒，一直没跑。
: 这个周末终于爽到了。
: cape这里有条bike path，全程不知道有多长，双车道，两边树木林立，即使出去的晚
: 点，也有树荫，自然是跑步的绝佳之处，加上没有traffic骚扰，真一个爽字了得。
: 昨天周天去跑easy，前半程在bike path向南跑，没多久大西洋就映入眼帘，这还是我
: 第一次在大西洋边跑步，哇哈哈。回程的时候从小town的路上跑，结果绕来绕去差点跑
: 丢了，最后跑了7.6迈，比预计多了2.6迈。
: 今天早上7:30出发，预计是16迈long。这次沿着bike path向北，打算跑8迈掉头。出发
: 前吃了一片面包，手里拿了一瓶水。几个爽的因素：
: 1. 景色宜人，两边树木葱葱郁郁，不时有沙滩出现，还有几个很漂亮的小池塘，其中
|
b***i
发帖数: 10018 | 9 nice! 昨天没有多吃点吗？
【在 y******n 的大作中提到】
: 这周搬家到东北地区，周一到周五一直在忙忙碌碌，加上折腾的有点感冒，一直没跑。
: 这个周末终于爽到了。
: cape这里有条bike path，全程不知道有多长，双车道，两边树木林立，即使出去的晚
: 点，也有树荫，自然是跑步的绝佳之处，加上没有traffic骚扰，真一个爽字了得。
: 昨天周天去跑easy，前半程在bike path向南跑，没多久大西洋就映入眼帘，这还是我
: 第一次在大西洋边跑步，哇哈哈。回程的时候从小town的路上跑，结果绕来绕去差点跑
: 丢了，最后跑了7.6迈，比预计多了2.6迈。
: 今天早上7:30出发，预计是16迈long。这次沿着bike path向北，打算跑8迈掉头。出发
: 前吃了一片面包，手里拿了一瓶水。几个爽的因素：
: 1. 景色宜人，两边树木葱葱郁郁，不时有沙滩出现，还有几个很漂亮的小池塘，其中
|
c*********n
发帖数: 2120 | 10 Great! Your long run is getting better and better!
【在 y******n 的大作中提到】
: 这周搬家到东北地区，周一到周五一直在忙忙碌碌，加上折腾的有点感冒，一直没跑。
: 这个周末终于爽到了。
: cape这里有条bike path，全程不知道有多长，双车道，两边树木林立，即使出去的晚
: 点，也有树荫，自然是跑步的绝佳之处，加上没有traffic骚扰，真一个爽字了得。
: 昨天周天去跑easy，前半程在bike path向南跑，没多久大西洋就映入眼帘，这还是我
: 第一次在大西洋边跑步，哇哈哈。回程的时候从小town的路上跑，结果绕来绕去差点跑
: 丢了，最后跑了7.6迈，比预计多了2.6迈。
: 今天早上7:30出发，预计是16迈long。这次沿着bike path向北，打算跑8迈掉头。出发
: 前吃了一片面包，手里拿了一瓶水。几个爽的因素：
: 1. 景色宜人，两边树木葱葱郁郁，不时有沙滩出现，还有几个很漂亮的小池塘，其中
|
|
|
R*****s
发帖数: 41236 | 11 很赞， 你10K跑那么快， 应该稍微系统练练就BQ了。。
【在 y******n 的大作中提到】
: 这周搬家到东北地区，周一到周五一直在忙忙碌碌，加上折腾的有点感冒，一直没跑。
: 这个周末终于爽到了。
: cape这里有条bike path，全程不知道有多长，双车道，两边树木林立，即使出去的晚
: 点，也有树荫，自然是跑步的绝佳之处，加上没有traffic骚扰，真一个爽字了得。
: 昨天周天去跑easy，前半程在bike path向南跑，没多久大西洋就映入眼帘，这还是我
: 第一次在大西洋边跑步，哇哈哈。回程的时候从小town的路上跑，结果绕来绕去差点跑
: 丢了，最后跑了7.6迈，比预计多了2.6迈。
: 今天早上7:30出发，预计是16迈long。这次沿着bike path向北，打算跑8迈掉头。出发
: 前吃了一片面包，手里拿了一瓶水。几个爽的因素：
: 1. 景色宜人，两边树木葱葱郁郁，不时有沙滩出现，还有几个很漂亮的小池塘，其中
|
y******n
发帖数: 4527 | 12 昨天晚上本来吃的很饱，但是没吃很多米饭，可能导致了早上的depletion。
【在 b***i 的大作中提到】
: nice! 昨天没有多吃点吗？
|
y******n
发帖数: 4527 | 13 期待着跑几个高质量的long run，然后10月底可以BQ。
至少可以先yy一下。
【在 R*****s 的大作中提到】
: 很赞， 你10K跑那么快， 应该稍微系统练练就BQ了。。
|
b***i
发帖数: 10018 | 14 what marathon will you run in October?
【在 y******n 的大作中提到】
: 期待着跑几个高质量的long run，然后10月底可以BQ。
: 至少可以先yy一下。
|
y******n
发帖数: 4527 | 15 cape cod Marathon. A local race with starting point right by my apartment.
【在 b***i 的大作中提到】
: what marathon will you run in October?
|
w****1
发帖数: 4931 | 16 nice! the course isn't flat though (actually, it's rolling hills all the way
), may not be the best place for a first
time shot at BQ. but it is definitely very beautiful.
【在 y******n 的大作中提到】
: cape cod Marathon. A local race with starting point right by my apartment.
|
d****i
发帖数: 4354 | 17 Did you choose your apartment partly due to this? hehe
【在 y******n 的大作中提到】
: cape cod Marathon. A local race with starting point right by my apartment.
|
y******n
发帖数: 4527 | 18 I looked at the course map and got to know the rolling hills, therefore I
think the bike path is too flat. Good point is that the course is really
close to where I live, so I will train on it. Hope to get used to it.
My concern is the time left for me to train. It is only 7 weeks to go and I
know I should focus on the long runs. The question is if I should ignore or
take it easy for the VO2max session in my training. According to my 5K time,
I think my VO2max is probably good enough for BQ, but
【在 w****1 的大作中提到】
: nice! the course isn't flat though (actually, it's rolling hills all the way
: ), may not be the best place for a first
: time shot at BQ. but it is definitely very beautiful.
|
y******n
发帖数: 4527 | 19 sort of, hehe. However, the town is really not big, so from anywhere to the
bike path is within a couple miles, just a warm up for runners.
【在 d****i 的大作中提到】
: Did you choose your apartment partly due to this? hehe
|
d****i
发帖数: 4354 | 20 Maybe look at the 8-week schedules in Advanced Marathoning?
I
or
time,
it
【在 y******n 的大作中提到】
: I looked at the course map and got to know the rolling hills, therefore I
: think the bike path is too flat. Good point is that the course is really
: close to where I live, so I will train on it. Hope to get used to it.
: My concern is the time left for me to train. It is only 7 weeks to go and I
: know I should focus on the long runs. The question is if I should ignore or
: take it easy for the VO2max session in my training. According to my 5K time,
: I think my VO2max is probably good enough for BQ, but
|
|
|
w****1
发帖数: 4931 | 21 I don't feel that one should ever sacrifice anything for the long run in
training. You shouldn't expect to always
do the long run with fresh legs. In fact, the AM plan specifically asks you
to do tempo 2 days after long runs or
long run the day after short races in later weeks. Of course, there is
always the injury concern. But you will be
tougher if you can handle the long run and speed work in the same week.
I
or
time,
it
【在 y******n 的大作中提到】
: I looked at the course map and got to know the rolling hills, therefore I
: think the bike path is too flat. Good point is that the course is really
: close to where I live, so I will train on it. Hope to get used to it.
: My concern is the time left for me to train. It is only 7 weeks to go and I
: know I should focus on the long runs. The question is if I should ignore or
: take it easy for the VO2max session in my training. According to my 5K time,
: I think my VO2max is probably good enough for BQ, but
|
y******n
发帖数: 4527 | 22 I switched from 18-week to 12-week plan and now I am happy with the training
volume. I just wonder if I should save some energy from VO2max session and
prepare for longer and higher quality long runs.
【在 d****i 的大作中提到】
: Maybe look at the 8-week schedules in Advanced Marathoning?
:
: I
: or
: time,
: it
|
b***i
发帖数: 10018 | 23 vo2max sessions are usually scheduled at the beginning of the week, it won't
affect weekend long runs too much. Make sure you go very easy on recovery
days, then you should be fine.
training
and
【在 y******n 的大作中提到】
: I switched from 18-week to 12-week plan and now I am happy with the training
: volume. I just wonder if I should save some energy from VO2max session and
: prepare for longer and higher quality long runs.
|
y******n
发帖数: 4527 | 24 okay, got it.
't
【在 b***i 的大作中提到】
: vo2max sessions are usually scheduled at the beginning of the week, it won't
: affect weekend long runs too much. Make sure you go very easy on recovery
: days, then you should be fine.
:
: training
: and
|
y******n
发帖数: 4527 | 25 ok, I got the idea. As far as I am not injured or get close to injury, I
will just keep on the plan.
you
【在 w****1 的大作中提到】
: I don't feel that one should ever sacrifice anything for the long run in
: training. You shouldn't expect to always
: do the long run with fresh legs. In fact, the AM plan specifically asks you
: to do tempo 2 days after long runs or
: long run the day after short races in later weeks. Of course, there is
: always the injury concern. But you will be
: tougher if you can handle the long run and speed work in the same week.
:
: I
: or
|
s******e
发帖数: 648 | 26 太厉害了，请问这些一连串的数据都是怎么记录的？是garmin里面有这个功能可以多次
记录数据吗？ 还有你能跑到12迈才开始饿我也很佩服，我跑到8迈就不行了。不知道怎
么能够扩大身体一次储存的能量。我吃的很多的。 |
w****1
发帖数: 4931 | 27 not all calories are the same. you want food with low glycemic index for
long lasting energy. but of course,
training is the king. you just have to teach your body to store more energy
by running more and longer.
【在 s******e 的大作中提到】
: 太厉害了，请问这些一连串的数据都是怎么记录的？是garmin里面有这个功能可以多次
: 记录数据吗？ 还有你能跑到12迈才开始饿我也很佩服，我跑到8迈就不行了。不知道怎
: 么能够扩大身体一次储存的能量。我吃的很多的。
|
s******e
发帖数: 648 | 28 I just found all glycemic index applications on applestore charge at least
1.99. Maybe this is an opportunity to make money. haha
energy
【在 w****1 的大作中提到】
: not all calories are the same. you want food with low glycemic index for
: long lasting energy. but of course,
: training is the king. you just have to teach your body to store more energy
: by running more and longer.
|
d****i
发帖数: 4354 | 29 Good point, hehe
【在 s******e 的大作中提到】
: I just found all glycemic index applications on applestore charge at least
: 1.99. Maybe this is an opportunity to make money. haha
:
: energy
|
m***a
发帖数: 111 | 30 想起以前和黑人兄弟们一起吃饭，他们都是吃beans的，说是比我们的米饭顶饱，看来
是有道理的。没准你们以后比赛前一天应该吃chili。
energy
【在 w****1 的大作中提到】
: not all calories are the same. you want food with low glycemic index for
: long lasting energy. but of course,
: training is the king. you just have to teach your body to store more energy
: by running more and longer.
|
