w****1
发帖数: 4931 | 1 22 miles/2:37:38, 7:10 avg pace. had some bathroom breaks and traffic stops,
still my best effort in a training run so far. mile splits are
7:38, 7:18, 7:38, 7:29, 7:11, 7:04, 6:59, 7:01, 7:08, 7:10, 7:08, 6:38, 6:39
, 7:08, 7:04, 6:53, 7:01, 7:19, 7:18, 7:12, 7:29, 7:13.
while I used to take my time to warm up in the first 6,7 miles of a long run
, today I went out at a strong pace because I wanted to see how well my body
takes it 20 miles later. I'm feeling the benefit of aerobic base -- I can
just push and push and my legs don't get tired. I'm getting comfortable
sustaining a higher heart rate in long runs. After 10 miles I met a guy who'
s running very fast with incredibly light and easy strides. When I caught up
with him I found that we were going at 6:4X pace. I took the opportunity
and put on a surge, with two sub 6:40 miles, then took it easy a bit. After
mile 17 the hard pace started to take a toll. I would have a hard time
hitting 7:00 but 7:20 still felt easy. Finished comfortably. 77 miles in
total for the week. | e*e
发帖数: 6808 | 2 sub 3 sub 3
【在 w****1 的大作中提到】
: 22 miles/2:37:38, 7:10 avg pace. had some bathroom breaks and traffic stops,
: still my best effort in a training run so far. mile splits are
: 7:38, 7:18, 7:38, 7:29, 7:11, 7:04, 6:59, 7:01, 7:08, 7:10, 7:08, 6:38, 6:39
: , 7:08, 7:04, 6:53, 7:01, 7:19, 7:18, 7:12, 7:29, 7:13.
: while I used to take my time to warm up in the first 6,7 miles of a long run
: , today I went out at a strong pace because I wanted to see how well my body
: takes it 20 miles later. I'm feeling the benefit of aerobic base -- I can
: just push and push and my legs don't get tired. I'm getting comfortable
: sustaining a higher heart rate in long runs. After 10 miles I met a guy who'
: s running very fast with incredibly light and easy strides. When I caught up
| m**k
发帖数: 18660 | | S*********g
发帖数: 7653 | | l**n
发帖数: 2405 | | O****e
发帖数: 3290 | 6 Do you use bigger stride or higher cadence to get to sub 6:40 pace? Which
one will be more efficient in such a long run or in your case?
stops,
39
run
body
who'
up
【在 w****1 的大作中提到】
: 22 miles/2:37:38, 7:10 avg pace. had some bathroom breaks and traffic stops,
: still my best effort in a training run so far. mile splits are
: 7:38, 7:18, 7:38, 7:29, 7:11, 7:04, 6:59, 7:01, 7:08, 7:10, 7:08, 6:38, 6:39
: , 7:08, 7:04, 6:53, 7:01, 7:19, 7:18, 7:12, 7:29, 7:13.
: while I used to take my time to warm up in the first 6,7 miles of a long run
: , today I went out at a strong pace because I wanted to see how well my body
: takes it 20 miles later. I'm feeling the benefit of aerobic base -- I can
: just push and push and my legs don't get tired. I'm getting comfortable
: sustaining a higher heart rate in long runs. After 10 miles I met a guy who'
: s running very fast with incredibly light and easy strides. When I caught up
| b***i
发帖数: 10018 | 7 bigger strides, i think
【在 O****e 的大作中提到】
: Do you use bigger stride or higher cadence to get to sub 6:40 pace? Which
: one will be more efficient in such a long run or in your case?
:
: stops,
: 39
: run
: body
: who'
: up
| w****1
发帖数: 4931 | 8 I don't think about stride length. In order to run fast, I simply breathe
faster, use my arms more, and paw back more. Of course, in reality, the
stride length will increase. But maintaining good form is of utmost
importance.
【在 O****e 的大作中提到】
: Do you use bigger stride or higher cadence to get to sub 6:40 pace? Which
: one will be more efficient in such a long run or in your case?
:
: stops,
: 39
: run
: body
: who'
: up
| R*****s
发帖数: 41236 | 9 nice, sub 3 is for sure..
stops,
39
run
body
who'
up
【在 w****1 的大作中提到】
: 22 miles/2:37:38, 7:10 avg pace. had some bathroom breaks and traffic stops,
: still my best effort in a training run so far. mile splits are
: 7:38, 7:18, 7:38, 7:29, 7:11, 7:04, 6:59, 7:01, 7:08, 7:10, 7:08, 6:38, 6:39
: , 7:08, 7:04, 6:53, 7:01, 7:19, 7:18, 7:12, 7:29, 7:13.
: while I used to take my time to warm up in the first 6,7 miles of a long run
: , today I went out at a strong pace because I wanted to see how well my body
: takes it 20 miles later. I'm feeling the benefit of aerobic base -- I can
: just push and push and my legs don't get tired. I'm getting comfortable
: sustaining a higher heart rate in long runs. After 10 miles I met a guy who'
: s running very fast with incredibly light and easy strides. When I caught up
| O****e
发帖数: 3290 | 10 Thanks. I am kind of wondering if it is possible to run sub 3 by just
increasing cadence for guys like you when you go from Sub 8:00 pace to Sub 7 | | | w****1
发帖数: 4931 | 11 The cadence is always the same, 180 per minute (except in a sprint finish),
doesn't matter if I'm running at
10:00 or 6:00 pace.
7
【在 O****e 的大作中提到】
: Thanks. I am kind of wondering if it is possible to run sub 3 by just
: increasing cadence for guys like you when you go from Sub 8:00 pace to Sub 7
| R*****s
发帖数: 41236 | 12 步频一般来说是恒定的， 你数数跑5000米的比赛， 和跑全马的比赛的
职业选手的步频看看。。。决定速度的是步长。。。。
7
【在 O****e 的大作中提到】
: Thanks. I am kind of wondering if it is possible to run sub 3 by just
: increasing cadence for guys like you when you go from Sub 8:00 pace to Sub 7
| O****e
发帖数: 3290 | 13 Why is 180 the magic number for everyone?
,
【在 w****1 的大作中提到】
: The cadence is always the same, 180 per minute (except in a sprint finish),
: doesn't matter if I'm running at
: 10:00 or 6:00 pace.
:
: 7
| m**k
发帖数: 18660 | 14 最efficent.
【在 O****e 的大作中提到】
: Why is 180 the magic number for everyone?
:
: ,
| O****e
发帖数: 3290 | 15 That is the question I am asking, why? Besides the fact that all elite
runners run like that as Rodimus points out. Well, it might be true for
elite runners as they are pushing the limit of a human being. Somehow, it
just naturally converge to this number. But, still I am wondering if there
is any research on this and whether it is the case for runners not yet at
that level.
【在 m**k 的大作中提到】
: 最efficent.
| d*****n
发帖数: 1875 | 16 77 miles in
total for the week. 还有比这牛的吗？ | i*********5
发帖数: 19210 | 17 Sub 3 is not enough for 王欢喜 同学! I project sub 2:50! | d*****n
发帖数: 1875 | 18 什么是 Sub 3? 1 mile 跑 3分钟？
【在 i*********5 的大作中提到】
: Sub 3 is not enough for 王欢喜 同学! I project sub 2:50!
| b***i
发帖数: 10018 | 19 强哥真幽默。。是3小时跑完马拉松
【在 d*****n 的大作中提到】
: 什么是 Sub 3? 1 mile 跑 3分钟？
| d*****n
发帖数: 1875 | 20 我看了太多 前辈的光荣故事。 都忘记了常识。
3 分钟 1 mile, 相当于 1600米/ 180 秒， 相当于 100 米跑 11。25 秒。
我真弱。
【在 b***i 的大作中提到】
: 强哥真幽默。。是3小时跑完马拉松
| w****1
发帖数: 4931 | 21 nah, tuoniao, tonyprince, baiji, serendip, wolfstar, have all run higher
mileage than I did at some point. we
have many hardcore guys on this board.:)
【在 d*****n 的大作中提到】
: 77 miles in
: total for the week. 还有比这牛的吗？
| m******g
发帖数: 516 | 22 Need a prediction contest for CIM, like a fantasy league, predict 5 players
on this board, 1 sec diff 10 points, 10 sec diff 8 points, 30 sec diff 6
points, 60 sec diff ..
【在 i*********5 的大作中提到】
: Sub 3 is not enough for 王欢喜 同学! I project sub 2:50!
|
|
