s******p
发帖数: 819 | 1 2010/12/05, 8AM
NYRR Joe Kleinerman 10K
Central Park, NYC
Temperature / Dew Point (°F): 31 / 18
Humidity (%): 58%
Wind (mph): 11 mph NW
Conditions: Mostly Cloudy
time: about 42minutes, chip time not out yet.
since i never do any speed workout, i am very happy with this result! hill
run is really interval in disguise
ran with another club member's bib, was placed to very back end of the
corral. so the first 3 miles are quite tough to jump around slower runners.
a bit of snow flake at the beginning.
first mile is my usual training ground, the 'notorious' heartbreak hill.
feel so high and passed a lot of runners, but i have to run outside of the
crowded pack, couldn't run faster straight line. finished in 6'31''.
second mile is downhill and then another small uphill, legs felt a big heavy
. left calf muscle strain is still in recovery period. slowed down a bit.
finished in 7'
third mile is generally a downhill to 72nd West, speed up a bit and feels
better than 2nd mile. at this point i lost track of time. didn't bring a
watch with me today. try to run by feel.
fourth mile is bottom of central park, fairly flat, slight up hill turning
to the east side. in cruise mode now as i don't need to jump around crowded
pack. can't really run very fast on flat, like hills better.
fifth mile is the tough cat hill on east side. passed a lot of runner again
on the hill.
sixth mile is flat and a bit downhill, really pushed a lot today to the
finished. didn't get passed by anyone in this mile!
caught with jim and pangzi afterwards. and sun finally came up. it's a great
run. | w*******s
发帖数: 980 | 2 Congratulations! Ultra training helps your speed too.
【在 s******p 的大作中提到】
: 2010/12/05, 8AM
: NYRR Joe Kleinerman 10K
: Central Park, NYC
: Temperature / Dew Point (°F): 31 / 18
: Humidity (%): 58%
: Wind (mph): 11 mph NW
: Conditions: Mostly Cloudy
: time: about 42minutes, chip time not out yet.
: since i never do any speed workout, i am very happy with this result! hill
: run is really interval in disguise
| v***l
发帖数: 2623 | 3 狂赞啊～～～
【在 s******p 的大作中提到】
: 2010/12/05, 8AM
: NYRR Joe Kleinerman 10K
: Central Park, NYC
: Temperature / Dew Point (°F): 31 / 18
: Humidity (%): 58%
: Wind (mph): 11 mph NW
: Conditions: Mostly Cloudy
: time: about 42minutes, chip time not out yet.
: since i never do any speed workout, i am very happy with this result! hill
: run is really interval in disguise
| m**k
发帖数: 18660 | 4 zan. so many races in cp huh? by the way. hill is same interval- to
improve vo2max... | S*********g
发帖数: 7653 | | D*****t
发帖数: 558 | 6 congrats! very impressive 10K time.
i did not know the hill on the east side is called cat hill. i hate it more
than the heartbreak hill. | i*********5
发帖数: 19210 | | f*******g
发帖数: 3304 | 8 恭喜大PR 速度大涨！
俺也跑的灰常开心 赛后见到你和BIILYIDOL 你们两第一MILE 都比俺快不少啊
更巧的是 赛前 赛中 我始终未看到BIILYIDOL 也不知道他报了名, 可是我和他的最后成
绩一模一样 都是40:41 6:33PACE 名次都是连着的 你说巧不巧？
【在 s******p 的大作中提到】
: 2010/12/05, 8AM
: NYRR Joe Kleinerman 10K
: Central Park, NYC
: Temperature / Dew Point (°F): 31 / 18
: Humidity (%): 58%
: Wind (mph): 11 mph NW
: Conditions: Mostly Cloudy
: time: about 42minutes, chip time not out yet.
: since i never do any speed workout, i am very happy with this result! hill
: run is really interval in disguise
| S*********g
发帖数: 7653 | 9
太赞了！
每周日我都觉得是个大party
【在 f*******g 的大作中提到】
: 恭喜大PR 速度大涨！
: 俺也跑的灰常开心 赛后见到你和BIILYIDOL 你们两第一MILE 都比俺快不少啊
: 更巧的是 赛前 赛中 我始终未看到BIILYIDOL 也不知道他报了名, 可是我和他的最后成
: 绩一模一样 都是40:41 6:33PACE 名次都是连着的 你说巧不巧？
| w****1
发帖数: 4931 | 10 Man you are picking up speed!
I did a hill "run" yesterday, actually, not much faster than walking, just
under 15 minute pace, at 15% grade on
the treadmill. My shin has passed the test, and is on its way to recovery.
What I found is that, at 15%, it's still
easier to run than to walk, say at 16-17 min pace.
【在 s******p 的大作中提到】
: 2010/12/05, 8AM
: NYRR Joe Kleinerman 10K
: Central Park, NYC
: Temperature / Dew Point (°F): 31 / 18
: Humidity (%): 58%
: Wind (mph): 11 mph NW
: Conditions: Mostly Cloudy
: time: about 42minutes, chip time not out yet.
: since i never do any speed workout, i am very happy with this result! hill
: run is really interval in disguise
| s******p
发帖数: 819 | 11 i agree. i feel fast walking takes more effort as you normally land on heel
while walking. going shopping with LD is worse than a long run sometimes...
【在 w****1 的大作中提到】
: Man you are picking up speed!
: I did a hill "run" yesterday, actually, not much faster than walking, just
: under 15 minute pace, at 15% grade on
: the treadmill. My shin has passed the test, and is on its way to recovery.
: What I found is that, at 15%, it's still
: easier to run than to walk, say at 16-17 min pace.
| s******p
发帖数: 819 | 12 胖哥太牛了，我今年冬天的愿望就是减重再减重，否则还是跑不快。
后成
【在 f*******g 的大作中提到】
: 恭喜大PR 速度大涨！
: 俺也跑的灰常开心 赛后见到你和BIILYIDOL 你们两第一MILE 都比俺快不少啊
: 更巧的是 赛前 赛中 我始终未看到BIILYIDOL 也不知道他报了名, 可是我和他的最后成
: 绩一模一样 都是40:41 6:33PACE 名次都是连着的 你说巧不巧？
| w****1
发帖数: 4931 | 13 I always manage to lose weight when I don't run. It's really simple -- just
eating less.:)
【在 s******p 的大作中提到】
: 胖哥太牛了，我今年冬天的愿望就是减重再减重，否则还是跑不快。
:
: 后成
| d*********6
发帖数: 6115 | 14 有氧训练很WORK!
【在 s******p 的大作中提到】
: 2010/12/05, 8AM
: NYRR Joe Kleinerman 10K
: Central Park, NYC
: Temperature / Dew Point (°F): 31 / 18
: Humidity (%): 58%
: Wind (mph): 11 mph NW
: Conditions: Mostly Cloudy
: time: about 42minutes, chip time not out yet.
: since i never do any speed workout, i am very happy with this result! hill
: run is really interval in disguise
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