r***v
发帖数: 7 | 1 I hope I can get some advices from the experienced marathon runners here.
A little bit self-introduction first. I did my first Marathon last year
which I finished just under 3:30. This year I try to reach 3:15 mark and
have been training moderate hard since this summer.
My weekly training plan is a mixture of speed work, tempo run and weekend
long run. My MPW is pretty low though, only peaked at 40 miles (My MPW for
last year was even less, barely reached 30 miles 3 weeks before the race).
After 8 weeks of training, I feel my speed work is obviously improved. Now I
can finish Yasso 800 under 3 minutes (which also means Yasso’s prediction
is probably not very accurate :) My tempo run is OK. I usually cover 7~8
miles distance with 6m45s pace. However, I did not do very well in my long
runs. I did four 20+miles long runs in the last couple of weeks. The first
two which I run with slow pace (45s slower than goal pace) went smoothly.
For #3 and #4, I planned to start with slow pace and gradually speed up to
the goal pace plus but was not unable to finish in both runs. I suffered
from bad muscle cramp (which both happened around mile 17) and had to slow
down in order to avoid potential injury. I learned from the web that muscle
cramp is often the result of sodium depletion but also wondering if this the
indication of inadequate endurance training. I am really losing my
confidence at this point and seriously considering give up the race which is
only 2 weeks away. What do you think about my situation? I'd appreciate if
you could share your opinion to help me make the right decision. Thank you. |
w****1
发帖数: 4931 | 2 Your low mileage is what's limiting your marathon performance. You'll be
fine racing in two weeks. Adjust your goal if you don't feel good enough,
but there is no need to skip the race -- I think you'll PR easily.
I
prediction
【在 r***v 的大作中提到】
: I hope I can get some advices from the experienced marathon runners here.
: A little bit self-introduction first. I did my first Marathon last year
: which I finished just under 3:30. This year I try to reach 3:15 mark and
: have been training moderate hard since this summer.
: My weekly training plan is a mixture of speed work, tempo run and weekend
: long run. My MPW is pretty low though, only peaked at 40 miles (My MPW for
: last year was even less, barely reached 30 miles 3 weeks before the race).
: After 8 weeks of training, I feel my speed work is obviously improved. Now I
: can finish Yasso 800 under 3 minutes (which also means Yasso’s prediction
: is probably not very accurate :) My tempo run is OK. I usually cover 7~8
|
m**k
发帖数: 18660 | 3 按理说。我不该发言。因为作为4小时以外的选手。不应该comment 潜在的BQ高手。
但是看到抽筋。我忍不住了。
我觉得你speed没问题。long run也不错。但是mile age太低。后面俩跑快了?
当然也可能是喝水和无机盐。但是我觉得抽筋很可能和少训练有关系。
就是比较高强度的long run.
what was your long run pace?what was your long run weather?
另外我也觉得有些人就是容易抽筋
I
prediction
【在 r***v 的大作中提到】
: I hope I can get some advices from the experienced marathon runners here.
: A little bit self-introduction first. I did my first Marathon last year
: which I finished just under 3:30. This year I try to reach 3:15 mark and
: have been training moderate hard since this summer.
: My weekly training plan is a mixture of speed work, tempo run and weekend
: long run. My MPW is pretty low though, only peaked at 40 miles (My MPW for
: last year was even less, barely reached 30 miles 3 weeks before the race).
: After 8 weeks of training, I feel my speed work is obviously improved. Now I
: can finish Yasso 800 under 3 minutes (which also means Yasso’s prediction
: is probably not very accurate :) My tempo run is OK. I usually cover 7~8
|
w****1
发帖数: 4931 | 4 what's your mileage, mark?
【在 m**k 的大作中提到】
: 按理说。我不该发言。因为作为4小时以外的选手。不应该comment 潜在的BQ高手。
: 但是看到抽筋。我忍不住了。
: 我觉得你speed没问题。long run也不错。但是mile age太低。后面俩跑快了?
: 当然也可能是喝水和无机盐。但是我觉得抽筋很可能和少训练有关系。
: 就是比较高强度的long run.
: what was your long run pace?what was your long run weather?
: 另外我也觉得有些人就是容易抽筋
:
: I
: prediction
|
m**k
发帖数: 18660 | 5 my junky mileage? hoho.
I think I barely did more than 55
typical my higher peak was.. 0 7.5 7.5 7.5 0. 20+ 7.5
【在 w****1 的大作中提到】
: what's your mileage, mark?
|
g***y
发帖数: 829 | 6 In addition to your low basement MPW, I think 4 long run in a couple of
weeks is too frequent to recover. Need one week rest after no more than 2
long run. |
y******n
发帖数: 4527 | 7 have a good taper with some recovery runs and slow medium long runs, you
should be good in the race providing your tempo pace and 20+ long runs.
Why think about quit?
I
prediction
【在 r***v 的大作中提到】
: I hope I can get some advices from the experienced marathon runners here.
: A little bit self-introduction first. I did my first Marathon last year
: which I finished just under 3:30. This year I try to reach 3:15 mark and
: have been training moderate hard since this summer.
: My weekly training plan is a mixture of speed work, tempo run and weekend
: long run. My MPW is pretty low though, only peaked at 40 miles (My MPW for
: last year was even less, barely reached 30 miles 3 weeks before the race).
: After 8 weeks of training, I feel my speed work is obviously improved. Now I
: can finish Yasso 800 under 3 minutes (which also means Yasso’s prediction
: is probably not very accurate :) My tempo run is OK. I usually cover 7~8
|
d****i
发帖数: 4354 | 8 老马是过来人，建议最中肯
【在 m**k 的大作中提到】
: 按理说。我不该发言。因为作为4小时以外的选手。不应该comment 潜在的BQ高手。
: 但是看到抽筋。我忍不住了。
: 我觉得你speed没问题。long run也不错。但是mile age太低。后面俩跑快了?
: 当然也可能是喝水和无机盐。但是我觉得抽筋很可能和少训练有关系。
: 就是比较高强度的long run.
: what was your long run pace?what was your long run weather?
: 另外我也觉得有些人就是容易抽筋
:
: I
: prediction
|
y****o
发帖数: 646 | 9 我来安慰一下！
我觉得你很棒啦！！有那么多20+long run还怕什么？好好休息马拉松一定没问题！（
我要有你的
训练质量肯定高兴得摩拳擦掌要大干一番啦！）
还有，谢谢告诉我YASSO'S 800.我觉得这个训练很适合我哈哈～
here.
year
and
weekend
for
race).
Now I
prediction
7~8
【在 r***v 的大作中提到】
: I hope I can get some advices from the experienced marathon runners here.
: A little bit self-introduction first. I did my first Marathon last year
: which I finished just under 3:30. This year I try to reach 3:15 mark and
: have been training moderate hard since this summer.
: My weekly training plan is a mixture of speed work, tempo run and weekend
: long run. My MPW is pretty low though, only peaked at 40 miles (My MPW for
: last year was even less, barely reached 30 miles 3 weeks before the race).
: After 8 weeks of training, I feel my speed work is obviously improved. Now I
: can finish Yasso 800 under 3 minutes (which also means Yasso’s prediction
: is probably not very accurate :) My tempo run is OK. I usually cover 7~8
|
b***i
发帖数: 10018 | 10 yasso 800更加像是indicator，并不是准备马拉松最好的训练。不过你喜欢的话，就去
跑吧，哈哈。
【在 y****o 的大作中提到】
: 我来安慰一下！
: 我觉得你很棒啦！！有那么多20+long run还怕什么？好好休息马拉松一定没问题！（
: 我要有你的
: 训练质量肯定高兴得摩拳擦掌要大干一番啦！）
: 还有，谢谢告诉我YASSO'S 800.我觉得这个训练很适合我哈哈～
:
: here.
: year
: and
: weekend
|
|
|
r***v
发帖数: 7 | 11 Thanks. My MPW is pretty low as compared to most of the runners here.
Marathon requires a lot of dedications which I can hardly afford at this
particular phase of my life. Another reason is usually I feel pretty tired
after my hard runs (speed work, tempo & long run) and it is difficult for me
to squeeze another medium-long distance run in between without impact the
quality of the hard runs. Maybe I should seriously follow a good training
plan when time permits.
【在 w****1 的大作中提到】
: Your low mileage is what's limiting your marathon performance. You'll be
: fine racing in two weeks. Adjust your goal if you don't feel good enough,
: but there is no need to skip the race -- I think you'll PR easily.
:
: I
: prediction
|
r***v
发帖数: 7 | 12 Thanks. YASSO 800 is also my favorite run. If you run track, do not forget
to switch direction between running and jogging. That will help you balance
the stresses you put on your leg and foot.
【在 y****o 的大作中提到】
: 我来安慰一下！
: 我觉得你很棒啦！！有那么多20+long run还怕什么？好好休息马拉松一定没问题！（
: 我要有你的
: 训练质量肯定高兴得摩拳擦掌要大干一番啦！）
: 还有，谢谢告诉我YASSO'S 800.我觉得这个训练很适合我哈哈～
:
: here.
: year
: and
: weekend
|
r***v
发帖数: 7 | 13 The weather was kind of warm but not very hot, about 90 degree or so I guess
. For both long runs, I stared 8 minutes pace and gradually speed up to
7min10s pace at mile 16 but was not able to hold on.
【在 m**k 的大作中提到】
: 按理说。我不该发言。因为作为4小时以外的选手。不应该comment 潜在的BQ高手。
: 但是看到抽筋。我忍不住了。
: 我觉得你speed没问题。long run也不错。但是mile age太低。后面俩跑快了?
: 当然也可能是喝水和无机盐。但是我觉得抽筋很可能和少训练有关系。
: 就是比较高强度的long run.
: what was your long run pace?what was your long run weather?
: 另外我也觉得有些人就是容易抽筋
:
: I
: prediction
|
r***v
发帖数: 7 | 14 Thanks. I was thinking if I should re-group and switch to CIM (California
International Marathon) in early Dec instead. In that case, I will still
have 7 weeks to training but the trade off is traveling and potential cold
weather.
【在 y******n 的大作中提到】
: have a good taper with some recovery runs and slow medium long runs, you
: should be good in the race providing your tempo pace and 20+ long runs.
: Why think about quit?
:
: I
: prediction
|
r***v
发帖数: 7 | 15 Thanks for your input. Actually the thing bothers me is my long runs were
even worse compared to that of the last year . I only did two long runs last
year and managed to finish both under 7min45s pace. My last year's MPW was
even lower, only peaked at 30 MPW. I thought I would be better this year but
apparently not.
【在 m**k 的大作中提到】
: 按理说。我不该发言。因为作为4小时以外的选手。不应该comment 潜在的BQ高手。
: 但是看到抽筋。我忍不住了。
: 我觉得你speed没问题。long run也不错。但是mile age太低。后面俩跑快了?
: 当然也可能是喝水和无机盐。但是我觉得抽筋很可能和少训练有关系。
: 就是比较高强度的long run.
: what was your long run pace?what was your long run weather?
: 另外我也觉得有些人就是容易抽筋
:
: I
: prediction
|
m******g
发帖数: 516 | 16 Your tempo runs are great, those will keep your speed on race day. The long
run is to make you finish and don't need to worry about the long run speed.
last
was
but
【在 r***v 的大作中提到】
: Thanks for your input. Actually the thing bothers me is my long runs were
: even worse compared to that of the last year . I only did two long runs last
: year and managed to finish both under 7min45s pace. My last year's MPW was
: even lower, only peaked at 30 MPW. I thought I would be better this year but
: apparently not.
|
w****1
发帖数: 4931 | 17 That is actually very impressive! 90 degree is not just "warm", man, it's
brutal heat (unless you are Wanjiru, in which case it's just warm). For
marathoners, 65 degree is already warmer than ideal temperature, and 75
degree can be considered hot. There is no doubt that you are in great shape.
guess
【在 r***v 的大作中提到】
: The weather was kind of warm but not very hot, about 90 degree or so I guess
: . For both long runs, I stared 8 minutes pace and gradually speed up to
: 7min10s pace at mile 16 but was not able to hold on.
|
m**k
发帖数: 18660 | 18 haha.. I was thinking to say the same thing..
not sure what the last year longrun temperature..
but running under 90degree is insane
shape.
【在 w****1 的大作中提到】
: That is actually very impressive! 90 degree is not just "warm", man, it's
: brutal heat (unless you are Wanjiru, in which case it's just warm). For
: marathoners, 65 degree is already warmer than ideal temperature, and 75
: degree can be considered hot. There is no doubt that you are in great shape.
:
: guess
|
r***v
发帖数: 7 | 19 Thanks for pointing that out. I just checked the weather records. Long run #3
was 91 and long run #4 was 89. I am never a morning person and usually
starts my run after 10:00 am and finishes around 1:00pm also. Quite a few times
I found myself are the only person on the trail :)
shape.
【在 w****1 的大作中提到】
: That is actually very impressive! 90 degree is not just "warm", man, it's
: brutal heat (unless you are Wanjiru, in which case it's just warm). For
: marathoners, 65 degree is already warmer than ideal temperature, and 75
: degree can be considered hot. There is no doubt that you are in great shape.
:
: guess
|
