w****1
发帖数: 4931 | 1 6 miles easy run, followed by a light track session. set an easy tempo pace
with comfortable 3/3 breathing, 1600m/6:21. A bit surprisingly fast for the
effort, which made me feel pretty good. 800m jogging recovery followed by
800m/2:52 (1:28 and 1:24 for the two 400m) with a comfortable 2/2 breathing,
400m jogging, then 800m/2:58 (1:28 and 1:30), 400m jogging, 400m/1:16, 400m
jogging recovery. Cooled down by jogging home. 10.8 miles in total for the
day. The injury to my left AT has been reoccur | y******n
发帖数: 4527 | 2 Good. Look forward to seeing your HM debut.
Let me guess, does 1:26 sound good for you?
pace
the
breathing,
400m
the
better
【在 w****1 的大作中提到】
: 6 miles easy run, followed by a light track session. set an easy tempo pace
: with comfortable 3/3 breathing, 1600m/6:21. A bit surprisingly fast for the
: effort, which made me feel pretty good. 800m jogging recovery followed by
: 800m/2:52 (1:28 and 1:24 for the two 400m) with a comfortable 2/2 breathing,
: 400m jogging, then 800m/2:58 (1:28 and 1:30), 400m jogging, 400m/1:16, 400m
: jogging recovery. Cooled down by jogging home. 10.8 miles in total for the
: day. The injury to my left AT has been reoccur
| i*********5
发帖数: 19210 | 3 Wow! That sounds like a great workout.
Some of the terms you used are too technical for me. What's an "easy tempo
pace" relatively to someone's MP or easy long run pace? What do 3/3
breathing & 2/2 breathing mean?
You've only done full marathons so far? And this weekend will be your first
HM? Sounds like my coach who had run 40-50 full marathons before his first
HM.
pace
the
breathing,
400m
the
better
【在 w****1 的大作中提到】
: 6 miles easy run, followed by a light track session. set an easy tempo pace
: with comfortable 3/3 breathing, 1600m/6:21. A bit surprisingly fast for the
: effort, which made me feel pretty good. 800m jogging recovery followed by
: 800m/2:52 (1:28 and 1:24 for the two 400m) with a comfortable 2/2 breathing,
: 400m jogging, then 800m/2:58 (1:28 and 1:30), 400m jogging, 400m/1:16, 400m
: jogging recovery. Cooled down by jogging home. 10.8 miles in total for the
: day. The injury to my left AT has been reoccur
| w****1
发帖数: 4931 | 4 It's not my HM debut, hehe. I ran a 1:36 in 2008. Of course, I've done 1:33
in the first half of a FM so my old HM PR is irrelevant now. I have no
target time for this race. The central park course is tough -- probably
slows me down by 5-10 sec/mile in comparison to a flat course. Will just put
in a good effort. If I can go sub 1:28 I'll be happy. If I can't get in 1:
30 I'll be very unhappy.:)
【在 y******n 的大作中提到】
: Good. Look forward to seeing your HM debut.
: Let me guess, does 1:26 sound good for you?
:
: pace
: the
: breathing,
: 400m
: the
: better
| w****1
发帖数: 4931 | 5 tempo pace ranges from 10K to HM race pace. the easy tempo pace would be on
the slower end. It's what I perceive to be a pace I can sustain for a HM on
a good day. 3/3 means breathing in once every 3 steps and breathing out once
every 3 steps. Similarly 2/2. It'll be my second HM this weekend. My first
HM, run in 2008, was terrible -- I hit the wall with 3 miles to go and
slowed down drastically towards the end.
first
【在 i*********5 的大作中提到】
: Wow! That sounds like a great workout.
: Some of the terms you used are too technical for me. What's an "easy tempo
: pace" relatively to someone's MP or easy long run pace? What do 3/3
: breathing & 2/2 breathing mean?
: You've only done full marathons so far? And this weekend will be your first
: HM? Sounds like my coach who had run 40-50 full marathons before his first
: HM.
:
: pace
: the
| i*********5
发帖数: 19210 | 6 Thanks for the explanation! Did you just start running back in 2008?
on
on
once
first
【在 w****1 的大作中提到】
: tempo pace ranges from 10K to HM race pace. the easy tempo pace would be on
: the slower end. It's what I perceive to be a pace I can sustain for a HM on
: a good day. 3/3 means breathing in once every 3 steps and breathing out once
: every 3 steps. Similarly 2/2. It'll be my second HM this weekend. My first
: HM, run in 2008, was terrible -- I hit the wall with 3 miles to go and
: slowed down drastically towards the end.
:
: first
| w****1
发帖数: 4931 | 7 nah, been running somewhat regularly since the end of 2001, ran my first FM
(which was also my first race) in 2004, with a painful 4:27 finishing time.
After coming back from a stress fracture, a severely sprained ankle, and
dropping my weight from 185 lb to 165 lb, I started running races in 2008
and have been hooked since then.:)
【在 i*********5 的大作中提到】
: Thanks for the explanation! Did you just start running back in 2008?
:
: on
: on
: once
: first
| i*********5
发帖数: 19210 | 8 holy cow! lost 20lbs in a single race? those who wanna lose weight should
seriously considering just sign up for marathons. ;-)
FM
.
【在 w****1 的大作中提到】
: nah, been running somewhat regularly since the end of 2001, ran my first FM
: (which was also my first race) in 2004, with a painful 4:27 finishing time.
: After coming back from a stress fracture, a severely sprained ankle, and
: dropping my weight from 185 lb to 165 lb, I started running races in 2008
: and have been hooked since then.:)
| w****1
发帖数: 4931 | 9 no, I was talking about stuff that happened over the course of a few years.
I dropped my weight by a low carb high protein diet, and simply stopping
doing bench press and other heavy weight liftings.:)
【在 i*********5 的大作中提到】
: holy cow! lost 20lbs in a single race? those who wanna lose weight should
: seriously considering just sign up for marathons. ;-)
:
: FM
: .
| y******n
发帖数: 4527 | 10 Oh, I did not know that you ran a HM two years ago. I have not run any HM
since the Xiamen event at new year. After the FM next month, I will look for
some HM events nearby.
If I am not training seriously, I will definitely go to NYC to join in your
guys.
33
put
【在 w****1 的大作中提到】
: It's not my HM debut, hehe. I ran a 1:36 in 2008. Of course, I've done 1:33
: in the first half of a FM so my old HM PR is irrelevant now. I have no
: target time for this race. The central park course is tough -- probably
: slows me down by 5-10 sec/mile in comparison to a flat course. Will just put
: in a good effort. If I can go sub 1:28 I'll be happy. If I can't get in 1:
: 30 I'll be very unhappy.:)
| y******n
发帖数: 4527 | 11 come on, if you lose 20 lbs in a race you'd better quit. It will be harmful.
:)
Marathon is not a cure for getting rid of fat, at least not for me. I am
still working on losing 5lbs or so.
【在 i*********5 的大作中提到】
: holy cow! lost 20lbs in a single race? those who wanna lose weight should
: seriously considering just sign up for marathons. ;-)
:
: FM
: .
| b***i
发帖数: 10018 | 12 with your current mileage, you won't hit any wall in a HM race again:)
on
on
once
first
【在 w****1 的大作中提到】
: tempo pace ranges from 10K to HM race pace. the easy tempo pace would be on
: the slower end. It's what I perceive to be a pace I can sustain for a HM on
: a good day. 3/3 means breathing in once every 3 steps and breathing out once
: every 3 steps. Similarly 2/2. It'll be my second HM this weekend. My first
: HM, run in 2008, was terrible -- I hit the wall with 3 miles to go and
: slowed down drastically towards the end.
:
: first
|
|
