R*****s
发帖数: 41236 | 1 从BAA网站看到一个人的训练log, 他去年的Boston：2:36:14，
他今年准备突破2：31， 我把他的训练log copy过来， 他最
高的周mileage也只有80迈左右。 我现在觉得训练里真正有推
动作用的还是Longrun, Tempo, Interval这些hard training,
其他的easy run都是帮助你恢复用的， 不需要太长。
他的20周训练log, 从倒数第3周开始， 大家可以参考一下：
Age: 32
Resides: Boston
Marathon PR: 2:35:34 (Cape Cod, 2010)
Marathon Goal: 2:30:59 (Boston, 2011)
Marathon History:
November, 2007 Philadelphia Marathon 3:01:04
April, 2008 Boston Marathon 3:08:20
October, 2008 Cape Cod Marathon 2:45:36
April, 2009 Boston Marathon 2:48:05
November, 2009 New York City Marathon 2:39:21
April, 2010 Boston Marathon 2:36:14
October, 2010 Cape Cod Marathon 2:35:34
http://www.baa.org/programs/training-programs/marathon-training
Roger's 20 week training log, updated weekly：
Week 3
Weekly Total: 69 miles. I tried to start reducing the training load last
week after running the New Bedford Half Marathon and a long training run at
marathon pace on consecutive Sundays. On Tuesday, I ran the repeats in 5:03,
5:03, 5:03 and 5:00, which is where I should be 3 weeks out from a marathon
. I ran Sunday's workout between mile marks 16 and 17 of the marathon course
and ran back toward Wellesley to the 13-mile mark before turning around and
running to the marathon finish. That run was done at a comfortable pace
except for a few spots where I tried to run faster up some of the hills.
Monday March 28: 45 minutes easy, 6 miles.
Tuesday, March 29: 4.5 miles warmup. 4 x 1600m w/3 minutes jog at 5k pace. 2
.5 miles cooldown. 12 miles.
Wednesday, March 30: 43 minutes easy. 6 miles.
Thursday, March 31: 1:31 easy. 13 miles.
Friday, April 1: 43 minutes easy. 6 miles.
Saturday April 2: 63 minutes easy w/8 x 100m strides. 9 miles.
Sunday, April 3: 1:58 easy with more effort running uphills. 17 miles.
Week 4
Weekly Total: 79 miles. I tried to take it very easy during my light days
this week because of the difficult runs on Tuesday, Thursday and Sunday. My
times for Tuesday's intervals ranged from 3:04 to 3:10. Sunday's long run
started in Hopkinton and ended at the 21-mile mark. I averaged 5:49/mile
pace with most of the slower miles coming at the start. That run was a good
confidence builder because I did a similar workout last year at 6:05/mile.
Yesterday was colder but not as windy as last year.
Monday, March 21: 44 minutes easy. 6 miles.
Tuesday, March 22: 4.5 miles warmup. 8 x 1000m w/2 minutes jog. 4.5 miles
cooldown. 15 miles.
Wednesday, March 23: 45 minutes easy. 6 miles.
Thursday, March 24: 1:45 started off easy, tried to gradually speed up over
the second half of the run. 15 miles.
Friday, March 25: 42 minutes easy. 6 miles.
Saturday, March 26: 1:11 easy with 8 x 100m strides. 10 miles.
Sunday, March 27: 2:11, 4 miles easy (28:00) and 16 miles at marathon pace (
1:33:09). 1 mile cooldown. 21 miles.
Week 5
Weekly Total: 77 miles. This was a very good week. On Tuesday, I ran the
repeats between 3:04 and 3:10. I felt that workout in my legs for a few days
so I tried to take it easy on Wednesday and Thursday in preparation for the
New Bedford Half Marathon, where I ended up running 1:10, which is a PR and
two minutes faster than I ran last year. I wore the miCoach pacer during
the race and set it to free mode to record data. My pace was in the red zone
for nearly the entire race. The hilly parts of the course really spiked my
heart rate, but I was still able to run those segments at around 5:50/mile.
The downhill slope near the finish line helped me run the last quarter mile
around 5:00/mile. While this was a successful race, I felt pretty wasted
afterward so I'll have to keep the intensity low this week because this will
be my last high-mileage week of this training cycle.
Monday, March 14: 43 minutes easy. 6 miles.
Tuesday, March 15: AM - 29 minutes easy. 4 miles. PM - 3 miles warmup. 8 x
1000m w/2 min. jog. - 2 miles cooldown. 11 miles.
Wednesday, March 16: 43 minutes easy. 6 miles.
Thursday, March 17: 1:33 mostly at an easy pace. 13 miles.
Friday, March 18: AM - 44 minutes easy. 6 miles. PM - 29 minutes easy. 4
miles.
Saturday, March 19: 1:03 easy with 8x100m strides. 9 miles.
Sunday, March 20: 3 miles warmup. New Bedford Half Marathon. 1.5 miles
cooldown. 18 miles.
Week 6
Weekly Total: 82 miles. Tuesday's workout went well. I ran 6:27, :24, :23
and :22 for each 2k repeat. On Thursday I ran up Summit Ave. in Brookline,
which is one of the larger hills in the Boston area, during a 15 miler. When
I looked at this run on micoach.com, the large spike in the run's heart
rate graph made me laugh. The graph showed my heart rate went from 131 bpm
to 167 bpm in about one minute. Sunday's workout was a challenging run along
the marathon course. The first portion of the run was run at a steady pace
and then the pace dropped at the 15-mile mark. My training group ran from 5:
40-55/mile pace during that segment.
Monday, March 7: 43 minutes easy. 6 miles.
Tuesday, March 8: AM - 30 minutes easy. 4 miles. PM - 4.5 miles warmup, 4 x
2000m w/3 min. jog, 4 miles cooldown. 13 miles.
Wednesday, March 9: 44 minutes easy. 6 miles.
Thursday, March 10: 1:44, 1:10 at regular training pace and last 34 minutes
at marathon effort. 15 miles.
Friday, March 11: 1:11 easy. 10 miles.
Saturday, March 12: 46 minutes with 8 x 100m pickups. 6 miles
Sunday, March 13: 2:23 from marathon start, 15 miles at around 6:40/mile
pace and last 7 miles at marathon pace, turned around at 18.5-mile mark and
ended at 15-mile mark. 22 miles.
Week 7
Weekly total: 69 miles. I cut my mileage down this week after three hard
weeks in a row. Tuesday's workout felt good. My pace for the intervals was
between 5:00 and 5:10 per mile. I decided to run the Black Cat 10 Miler in
Salem on Sunday and ran 53:35 for 10+ miles. The course was a little long
and I had 50:05 on my watch at the 10-mile mark. I ran conservatively for
the first 3-4 miles before getting my Sheen on focusing on winning. I was
able to drop my pace under 5:15/mile for most of the second half of the race
. Based on what I've been running in workouts, I was surprised at my final
time but it was the first time in a while I didn't need to wear pants, a
jacket and a hat for an outdoor run.
Monday, February 28: 45 minutes easy. 6 miles.
Tuesday, March 1: 2.5-mile warmup. 1600m, 3 min. jog, 3200m, 5 min. jog,
1600m. 4.5-mile cooldown. 11.5 miles.
Wednesday March 2: 42 minutes easy. 6 miles.
Thursday, March 3: 1:33 with last 30 minutes at marathon effort. 13 miles.
Friday, March 4: 57 minutes easy. 8 miles.
Saturday, March 5: 66 minutes w/8 x 100m pickups. 9.5 miles.
Sunday, March 6: 2 miles easy, 10-mile road race, 3 miles easy. 15 miles.
Week 8
Weekly Total: 80 miles. This was a tough week of training. Tuesday's workout
included shorter intervals than we've been doing lately and it felt good to
change things up. After running the first 800 in 2:32, I averaged slightly
under 5:00/mile pace throughout the workout. It's been a while since I've
run that fast. Sunday's long run was a BAA group run that started in
Hopkinton. My goal was to average 5:50s for the marathon pace segment, but
the conditions made that impossible and I was happy with finishing that 12-
mile segment in 1:12.
Monday, February 21: 45 minutes easy. 6 miles.
Tuesday, February 22: AM - 29 minutes easy. 4 miles. PM - 2-mile warmup. 3 x
(800, 400, 800). 4.5-mile cooldown. 11 miles.
Wednesday, February 23: 45 minutes easy. 6 miles.
Thursday, February 24: 1:38 with last 20 minutes at tempo pace. 14 miles.
Friday, February 25: 51 minutes easy. 7 miles.
Saturday, February 26: AM - 70 minutes easy w/8 x 100m strides. 10 miles. PM
- 28 minutes easy. 4 miles.
Sunday, February 27: 1:54 with first 4 miles easy, next 12 miles at marathon
pace and last 2 miles easy along marathon course. 18 miles.
Week 9
Weekly Total: 82 miles. This is the most mileage I've run during this
marathon training cycle. Tuesday's workout went well. I averaged around 5:07
for the repeats, which is an improvement over some of the workouts I ran in
December and January, and closed faster than I started,. On Sunday I ran
along the marathon course from Ashland to Coolidge Corner and tried to push
the pace on the downhills to get used to running downhills at closer to
marathon pace. As a result my leg muscles were a little sore on Sunday
afternoon.
Monday, February 14: 44 minutes easy. 6 miles.
Tuesday, February 15: 30 minutes easy. 4 miles. PM: 2-mile warm-up. 5x1600m
with 3 min. recovery jog. 2-mile cooldown. 10 miles.
Wednesday, February 16: 45 minutes easy. 6 miles.
Thursday, February 17: 1:45, first half of run at an easy pace with second
half slightly faster. 15 miles.
Friday, February 18: 1:24 easy. 12 miles.
Saturday, February 19: 50 minutes easy. 7 miles.
Sunday, February 20: 2:29, started off at an easy pace for 2-3 miles, then
ran about 6:45 pace until the 2:00 mark, then tried to run around 6:00 pace
for last portion. 22 miles.
Week 10
Weekly Total: 73 miles. I was traveling on vacation in Florida early last
week so I fit my runs it when I could. I didn't have time to find many good
places to run workouts so Monday through Thursday ended up being easy days.
On Friday I ran a fartlek run back in Boston but I didn't want to make the
workout too difficult because I was planning to run hard on Sunday. The 20-
miler on Sunday felt decent. According to the miCoach pace I settled in at 6
3-4 miles.
Monday, February 7: 52 minutes easy. 7 miles.
Tuesday, February 8: 50 minutes easy. 7 miles.
Wednesday, February 9: 70 minutes easy. 10 miles.
Thursday, February 10: 1:11 with 8 x 100m pick-ups during run. 10 miles.
Friday, February 11: 1:28 with 4 x 2:00 fartlek at 5k pace during last half
of run. 12 miles.
Saturday, February 12: 51 minutes easy. 7 miles.
Sunday, February 13: 2:16 at a steady pace with the last 20 minutes at 10k
pace. 20 miles.
Week 11
Weekly Total: 64 miles. My mileage was a little lower this week because of
poor weather in Boston and traveling. Tuesday's workout felt very relaxed.
My times for the intervals were 10:34, 10:29 and 10:25. The other highlight
of the week was Sunday's long run, which I ran in Florida. I started out at
a very easy pace (8-9:00/mile) for about 55 minutes, then I dropped the
pace to around 6-6:30/mile for 30 minutes and 5:40/mile (this is the red
zone according to the miCoach pacer) for the last 30 minutes. It felt good
to run on an ice-free surface so i was able to get into a good rhythm.
Monday, January 31: 46 minutes easy. 6 miles.
Tuesday, February 1: 2.5-mile warm-up. 3 x 3200m at 10k pace w/90 sec. jog.
2.5-mile cooldown. 11 miles.
Wednesday, February 2: 45 minutes easy. 6 miles.
Thursday February 3: 1:17 with 6 x 100m pick-ups during run. 11 miles.
Friday, February 4: 56 minutes, 40 minutes very easy and 16 minutes at
recovery pace. 6.5 miles.
Saturday, February 5: 53 minutes with 8 x 100m pick-ups. 7.5 miles.
Sunday, February 6: 1:55 progression run. 16 miles.
Coaches Comments
Comments after nine weeks of Boston Marathon specific training (and 11 weeks
to go) from B.A.A. Head Coach Michael Pieroni:
"Having the ability to train on the Boston Marathon race course is a nice
element which Roger has incorporated into his training. He recently took
advantage of it with a marathon tempo effort of 5 miles over the Heartbreak
Hill section. Despite a few small early set backs (which he handled properly
), he now has established good progression with his training. By listening
to his body and input from the miCoach trainer, he will be more easily able
to fine tune his upcoming work load properly."
Week 12
Weekly Total: 74 miles. I was unable to make the B.A.A. workout on Tuesday
night so I ran a fartlek workout outdoors on Tuesday morning. I used the
miCoach pacer for Friday night's tempo run. The fastest pace during that run
was 5:40/mile. Sunday's run was difficult because I ran the stretch of the
marathon course from the Newton firehouse to the top of Heartbreak Hill
twice and tried to work the uphills.
Monday, January 24: 46 minutes at an easy pace. 6 miles.
Tuesday, January 25: 20 min. warm-up; 5 x 5 min. at 10k effort with 2 min.
recovery jog; 18 min. cooldown. Total of 1:12. 10.5 miles.
Wednesday, January 26: 1:10 at an easy pace with 6 x 100 pick-ups at the end
. 10 miles.
Thursday, January 27: 45 minutes at an easy pace. 6 miles.
Friday January 28: 1:41 with 45 minutes at tempo pace. 14 miles.
Saturday January 29: 51 minutes at an easy pace. 7.5 miles.
Sunday January 30: 2:22 mostly along marathon course. Ran Newton hills
section twice and tried to push pace through that stretch. 20 miles.
Week 13
Weekly total: 69 miles. I was pleased with Tuesday's and Sunday's workouts.
I felt strong through each of them. The weather is starting to make it
difficult to train. The cold is an irritant, but the major problem is the
conditions of roads, sidewalks and running trails. Most trails are covered
by snow and there are icy patches all over the place.
Monday, January 17: 44 minutes easy. 6 miles.
Tuesday, January 18: 2-mile warm-up. 4 x 1600m with 3 min. recovery jog;
averaged 5:10. 3.5-mile cooldown. 10 miles.
Wednesday, January 19: 45 minutes easy. 6 miles.
Thursday, January 20: 1:38 with two 20-minute chunks at marathon pace. 14
miles.
Friday, January 21: 1:12 in the snow. 9 miles.
Saturday, January 22: 56 minutes with 6 x 100m pick-ups at the end. 8 miles.
Sunday, January 23: 5 miles at an easy pace; 5 miles on the marathon course
at marathon pace; 6 miles easy. 16 miles.
Week 14
Weekly total: 73 miles. This is very good considering I missed one day due
to a blizzard. Tuesday's workout was encouraging because I averaged about 3:
08 on the repeats but ran the last repeat in about 3:05. I normally try to
speed up during an interval workout as I would during a race. Sunday's long
run was run at a steady pace because last week's was more intense than
normal.
Monday, Janurary 10: 45 minutes easy. 6 miles.
Tuesday, January 11: 4.5 miles warm-up. 7 x 1000m with 2 min. recovery jog.
5 miles cooldown. 14 miles.
Wednesday, January 12: Off. Blizzard.
Thursday, January 13: 1:11 at an easy pace. 10 miles.
Friday, January 14: 1:31 mostly at an easy pace but picked up the pace the
last 3 miles. 13 miles.
Saturday, January 15: AM: 45 minutes easy. 6 miles. PM: 32 minutes easy. 4
miles.
Sunday, January 16: 2:21 at a steady pace. 20 miles
Week 15
Total: 72 miles. This ended up being a tough week of training. The Tuesday
workout was a little slower than I would have liked because I was still
getting over my illness from last week and I didn't want to push it, not to
mention that a 16-lap repeat on an indoor track is always a mental grind. I
had a lot of energy later in the week and was able to average 6:23 during
the Sunday long run according to the miCoach pacer. That's probably a little
too fast for this spot in my training plan and I'll chalk it up to running
with a group rather than by myself. I'll need to take it easy on my recovery
days this week.
Monday, January 3: 45 minutes easy. 6 miles.
Tuesday, January 4: 28 minutes warmup; 1 x 1600 (3 minutes jog) 1 x 3200 (5
minutes jog), 1 x 1600 at MIT indoor track. Times: 5:16, 10:34, 5:14. 25
minutes cooldown. 12 miles.
Wednesday, January 5: 56 minutes easy. 8 miles.
Thursday, January 6: 1:20, picked up pace last 20 minutes. 11.5 miles
Friday, January 7: 40 minutes easy. 5.5 miles.
Saturday, January 8: 70 minutes with the last half at a steady pace. 10
miles.
Sunday, January 9: 2:03 with B.A.A. training group on marathon course. 19
miles.
Week 16
Total: 23 miles. I had to take some off days last week because of weather
and a head cold. I was feeling a little better by Sunday but I decided to
skip my usual Sunday long run in order to recuperate. One thing I noticed
this week after uploading my workouts from the miCoach Pacer is how often I'
m forced to slow down during runs. Most of the time I have to slow down to
cross intersections, but my pace drops noticeably rounding street corners as
well.
Monday, December 27: off (blizzard)
Tuesday, December 28: 42 minutes easy, 5.5 miles.
Wednesday, December 29: 61 minutes easy, 9 miles.
Thursday, December 30: off
Friday, December 31: off
Saturday, January 1: off
Sunday, January 2: 58 minutes easy, 8.5 miles.
Week 17
Total: 60 miles. The total is a little low because of the off day on
Christmas. However, I've built my long run up to about 17 miles and did two
other runs of 10+ miles this week. Now it's time to bump those runs up to 12
-15 miles and continue lengthening the long run. Tuesday was my first
interval workout of this training cycle. I like being able to run indoors
once per week because it's good to get out of the winter weather.
Monday, December 20: 43 minutes easy, 6 miles.
Tuesday, December 21: 5 minutes warmup, 4 x 1600m with 3 minutes jog at 5:06
/mile pace, 17 minutes cool down. 7.5 miles.
Wednesday, December 22: 1:16, picked up pace during last 20 minutes. 11
miles.
Thursday, December 23: 46 minutes easy. 6.5 miles.
Friday, December 24: 1:27 at an easy pace. 12 miles.
Saturday, December 25: off
Sunday, December 26: 1:53 at long run pace. 17 miles.
Week 18
Total: 63 miles. I started using the miCoach Pacer this week in both miCoach
and free modes. I used it in miCoach mode for the tempo run on Wednesday.
The device is responsive to changes in pace and directed me to run slower
during my tempo run when I started dropping the pace too much. I decided to
run a 5K on Sunday and 16:10 is a good time for me considering I've done
very little speed work in the last two months. That will be my last race for
a while--I probably won't run another one until next March. It's time to
start building up the base for Boston.
Monday, December 13: 45 minutes at an easy pace. 6 miles.
Tuesday, December 14: 52 minutes at an easy pace. 7 miles.
Wednesday, December 15: 1:10 with 35 at tempo pace. 10 miles.
Thursday, December 16: 48 minutes at an easy pace. 6.5 miles.
Friday, December 17: 1:24 with 8 x 100m pick-ups at the end. 12 miles.
Saturday, December 18: 53 minutes at an easy pace 7.5 miles.
Sunday, December 19: 63 minutes easy. 5K race in 16:10. 15 minutes easy. 14
miles.
Week 19
Total: 65 miles. I'm still building back up to my normal mileage. The cross
country race was very hilly and my first speed workout since October. It was
good to get out of my comfort zone.
Monday, December 6: 40 minutes at an easy pace. 6 miles.
Tuesday, December 7: 54 minutes at an easy pace. 7.5 miles.
Wednesday, December 8: 70 minutes at an easy pace until last 15 minutes at
around tempo pace. 10 miles.
Thursday, December 9: 41 minutes at an easy pace. 6 miles.
Friday, December 10: 1:16--Ran easy for first hour and picked up pace last
16 minutes. 11 miles.
Saturday, December 11: warm up for 3 miles--3.6 mile Assault on Mt. Hood XC
race 20:13--2-mile cool down. 8.5 miles
Sunday, December 12: 12-minute assessment run with miCoach Pacer plus 1:45
at an easy pace. 16 miles.
Week 20
Total: 58 miles. I feel like I'm getting back into base-building mode fairly
quickly. The long run felt taxing for the last half hour or so but I felt
normal the rest of the day on Sunday.
Monday, November 29: 35 minutes at an easy pace. 5 miles.
Tuesday, November 30: 61 minutes at an easy pace. 9 miles.
Wednesday, December 1: 41 minutes at an easy pace. 6 miles.
Thursday, December 2: 40 minutes at an easy pace. 6 miles.
Frday, December 3: 70 minutes at an easy pace. 10 miles.
Saturday, December 4: 50 minutes at an easy pace. 7 miles.
Sunday, December 5: 1:45 at an easy pace. 15 miles. | S*********g
发帖数: 7653 | 2 这个不错
恩，高于70miles 主要的作用是减肥。。。。 | b***i
发帖数: 10018 | 3 标题党加miCoach广告贴...
【在 R*****s 的大作中提到】
: 从BAA网站看到一个人的训练log, 他去年的Boston：2:36:14，
: 他今年准备突破2：31， 我把他的训练log copy过来， 他最
: 高的周mileage也只有80迈左右。 我现在觉得训练里真正有推
: 动作用的还是Longrun, Tempo, Interval这些hard training,
: 其他的easy run都是帮助你恢复用的， 不需要太长。
: 他的20周训练log, 从倒数第3周开始， 大家可以参考一下：
: Age: 32
: Resides: Boston
: Marathon PR: 2:35:34 (Cape Cod, 2010)
: Marathon Goal: 2:30:59 (Boston, 2011)
| w********6
发帖数: 12977 | 4 说老实话，版上除了几个大牛，哪个训练超过70mpw？
我个人觉得我训练能够达到55mpw，我就很满意了。而这个量，目前我的工作和生活也
没法保证。 | r********r
发帖数: 2912 | 5 The most I can keep is 40mpw....
Otherwise I'll feel my study is disturbed and I'll be troubled by injuries
【在 w********6 的大作中提到】
: 说老实话，版上除了几个大牛，哪个训练超过70mpw？
: 我个人觉得我训练能够达到55mpw，我就很满意了。而这个量，目前我的工作和生活也
: 没法保证。
| R*****s
发帖数: 41236 | 6 嗯， 俺是说最多70MPW应该就能发挥普通人的最大潜力了。。
55MPW真不算多， 周末挑1天20迈， 然后歇一天。 剩下5天， 每天跑7迈，
就是55迈/周了， 而且这个是peak weak, 就算7mph均速， 也才8小时/周，
一般人应该都能handle..
40MPW准备全马感觉有点太少了， 可能算底限吧， 大牛除外。。
【在 w********6 的大作中提到】
: 说老实话，版上除了几个大牛，哪个训练超过70mpw？
: 我个人觉得我训练能够达到55mpw，我就很满意了。而这个量，目前我的工作和生活也
: 没法保证。
| b***i
发帖数: 10018 | 7 推广到发挥"普通人"的"最大潜力"有点不妥，每个人情况不一样。
我觉得你是想说跑70mpw以上不好安排时间吧。
【在 R*****s 的大作中提到】
: 嗯， 俺是说最多70MPW应该就能发挥普通人的最大潜力了。。
: 55MPW真不算多， 周末挑1天20迈， 然后歇一天。 剩下5天， 每天跑7迈，
: 就是55迈/周了， 而且这个是peak weak, 就算7mph均速， 也才8小时/周，
: 一般人应该都能handle..
: 40MPW准备全马感觉有点太少了， 可能算底限吧， 大牛除外。。
| b***i
发帖数: 10018 | 8 我觉得你是跑太快了，很少easy run/recovery run。
其实如果quality run的量一样的话，40mpw比70mpw更容易受伤呢。
【在 r********r 的大作中提到】
: The most I can keep is 40mpw....
: Otherwise I'll feel my study is disturbed and I'll be troubled by injuries
| R*****s
发帖数: 41236 | 9 这个这个， 俺本来是想说发挥最大潜力。。。按Jack Daniel建议
的longrun距离， 是周mileage的25%-30%。 如果按每周都跑20迈
longrun算， 周mileage就是67-80MPW。
实际上普通的标准马拉松训练基本就是两个Hard+long run, 再多
人也承受不了了， 太多的easy run, 反而会让人疲惫， 反而影响
Quality training的质量， 毕竟马拉松还是一个需要速度的比赛。
当然你说的很对， 每个人情况不一样， 有的人体力超人， 80MPW
也能承受和吸收的很好也是有可能的。。我只是泛泛而言。。
【在 b***i 的大作中提到】
: 推广到发挥"普通人"的"最大潜力"有点不妥，每个人情况不一样。
: 我觉得你是想说跑70mpw以上不好安排时间吧。
| b***i
发帖数: 10018 | 10 这个25%不能反过来算的吧。。。
如果觉得easy run让人疲惫，影响quality traninig的质量，那就是easy mile跑成
junk mile，或者身体未能适应那个mileage了。这个mileage是要慢慢build up的，坚
持下去你就不是普通人了。
【在 R*****s 的大作中提到】
: 这个这个， 俺本来是想说发挥最大潜力。。。按Jack Daniel建议
: 的longrun距离， 是周mileage的25%-30%。 如果按每周都跑20迈
: longrun算， 周mileage就是67-80MPW。
: 实际上普通的标准马拉松训练基本就是两个Hard+long run, 再多
: 人也承受不了了， 太多的easy run, 反而会让人疲惫， 反而影响
: Quality training的质量， 毕竟马拉松还是一个需要速度的比赛。
: 当然你说的很对， 每个人情况不一样， 有的人体力超人， 80MPW
: 也能承受和吸收的很好也是有可能的。。我只是泛泛而言。。
| | | r********r
发帖数: 2912 | 11 说到底还是没耐心，跑久了就心理崩溃....
【在 b***i 的大作中提到】
: 我觉得你是跑太快了，很少easy run/recovery run。
: 其实如果quality run的量一样的话，40mpw比70mpw更容易受伤呢。
| S*********g
发帖数: 7653 | 12 其实我感觉 这都是逐渐build up起来的
再说比如我就没有乱七八糟的事情，比如谈恋爱，煮饭，和别人一起出去吃饭，玩，这
种乱七八糟的事情我都没有
今天我一个以前非常要好的朋友打算来看我，都被我拒绝了
其实关键是你想不想做，想做就必须牺牲一些不是很重要的事情，幸亏我没结婚啊，结
婚得麻烦死。。。 | S*********g
发帖数: 7653 | | s***g
发帖数: 1250 | 14 变叔，我的目标是3:30左右，最多每周也只有50M，这样看，还是不够啊！
我觉得我的hard不够。 | c*******r
发帖数: 13580 | 15 认真训练马拉松的人by definition就不是普通人了
【在 b***i 的大作中提到】
: 这个25%不能反过来算的吧。。。
: 如果觉得easy run让人疲惫，影响quality traninig的质量，那就是easy mile跑成
: junk mile，或者身体未能适应那个mileage了。这个mileage是要慢慢build up的，坚
: 持下去你就不是普通人了。
| i*********5
发帖数: 19210 | 16 或者可以说如果不打算跑进3小时的人就没有必要每周超过70迈。 | i*********5
发帖数: 19210 | 17 小睡袋这话不要说得太早。
【在 S*********g 的大作中提到】
: 我打算不结婚
| i*********5
发帖数: 19210 | 18 这也是为什么FIRST计划每周只跑三次，speed workout, tempo, (hard) long run。
Easy run 被其它两项运动取代。
【在 R*****s 的大作中提到】
: 这个这个， 俺本来是想说发挥最大潜力。。。按Jack Daniel建议
: 的longrun距离， 是周mileage的25%-30%。 如果按每周都跑20迈
: longrun算， 周mileage就是67-80MPW。
: 实际上普通的标准马拉松训练基本就是两个Hard+long run, 再多
: 人也承受不了了， 太多的easy run, 反而会让人疲惫， 反而影响
: Quality training的质量， 毕竟马拉松还是一个需要速度的比赛。
: 当然你说的很对， 每个人情况不一样， 有的人体力超人， 80MPW
: 也能承受和吸收的很好也是有可能的。。我只是泛泛而言。。
| M**u
发帖数: 10158 | 19 我要是突破40mile
上班就感觉累了。。。
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【在 R*****s 的大作中提到】
: 从BAA网站看到一个人的训练log, 他去年的Boston：2:36:14，
: 他今年准备突破2：31， 我把他的训练log copy过来， 他最
: 高的周mileage也只有80迈左右。 我现在觉得训练里真正有推
: 动作用的还是Longrun, Tempo, Interval这些hard training,
: 其他的easy run都是帮助你恢复用的， 不需要太长。
: 他的20周训练log, 从倒数第3周开始， 大家可以参考一下：
: Age: 32
: Resides: Boston
: Marathon PR: 2:35:34 (Cape Cod, 2010)
: Marathon Goal: 2:30:59 (Boston, 2011)
| o*******r
发帖数: 4921 | 20 你跑的快。
碰上我这种9~9:30分pace跑50mpw的，你让我跑70mpw，我老婆要跟我急了。
【在 R*****s 的大作中提到】
: 嗯， 俺是说最多70MPW应该就能发挥普通人的最大潜力了。。
: 55MPW真不算多， 周末挑1天20迈， 然后歇一天。 剩下5天， 每天跑7迈，
: 就是55迈/周了， 而且这个是peak weak, 就算7mph均速， 也才8小时/周，
: 一般人应该都能handle..
: 40MPW准备全马感觉有点太少了， 可能算底限吧， 大牛除外。。
| | | v***l
发帖数: 2623 | 21 你把我人生中最美好的事情全归为“乱七八糟的事情”了有木有！！！
【在 S*********g 的大作中提到】
: 其实我感觉 这都是逐渐build up起来的
: 再说比如我就没有乱七八糟的事情，比如谈恋爱，煮饭，和别人一起出去吃饭，玩，这
: 种乱七八糟的事情我都没有
: 今天我一个以前非常要好的朋友打算来看我，都被我拒绝了
: 其实关键是你想不想做，想做就必须牺牲一些不是很重要的事情，幸亏我没结婚啊，结
: 婚得麻烦死。。。
| f*******g
发帖数: 3304 | 22 奏是55MPW QUALITY也很难保证 所有变叔 这个例子对版上95%以上的木有意义啊 ·
··
【在 w********6 的大作中提到】
: 说老实话，版上除了几个大牛，哪个训练超过70mpw？
: 我个人觉得我训练能够达到55mpw，我就很满意了。而这个量，目前我的工作和生活也
: 没法保证。
| f*******g
发帖数: 3304 | 23 俺的模糊理论
普通人（一起木有啥基础） 训练全马 40-50MPW 够跑进330 - 315了
要SUB3的 70M 肯定够了 ····
【在 R*****s 的大作中提到】
: 从BAA网站看到一个人的训练log, 他去年的Boston：2:36:14，
: 他今年准备突破2：31， 我把他的训练log copy过来， 他最
: 高的周mileage也只有80迈左右。 我现在觉得训练里真正有推
: 动作用的还是Longrun, Tempo, Interval这些hard training,
: 其他的easy run都是帮助你恢复用的， 不需要太长。
: 他的20周训练log, 从倒数第3周开始， 大家可以参考一下：
: Age: 32
: Resides: Boston
: Marathon PR: 2:35:34 (Cape Cod, 2010)
: Marathon Goal: 2:30:59 (Boston, 2011)
| w*****h
发帖数: 1770 | 24 70mpw要sub3还是有难度的。
【在 f*******g 的大作中提到】
: 俺的模糊理论
: 普通人（一起木有啥基础） 训练全马 40-50MPW 够跑进330 - 315了
: 要SUB3的 70M 肯定够了 ····
| d*********6
发帖数: 6115 | 25 看来你在自己身上试验过，哈哈哈
【在 w*****h 的大作中提到】
: 70mpw要sub3还是有难度的。
| f*******g
发帖数: 3304 | 26 那是 那是前提之一
SUB3 肯定要求更高的QUALITY 和科学计划 ···· 小小天才除外
【在 w*****h 的大作中提到】
: 70mpw要sub3还是有难度的。
| f*******g
发帖数: 3304 | 27 童鞋 对于美好的事 每个人诠释不同
我今天打完酱油， 吃一个BAGEL 喝杯咖啡 觉得很美好
可是你们SKIP了FB, 非要再跑一圈 才觉得美好 有木有！ 有木有！！ 有木有！！！
【在 v***l 的大作中提到】
: 你把我人生中最美好的事情全归为“乱七八糟的事情”了有木有！！！
| v***l
发帖数: 2623 | 28 T_T, 现在就报名下次腐败！！！我已经误了好几次腐败了！
！！
【在 f*******g 的大作中提到】
: 童鞋 对于美好的事 每个人诠释不同
: 我今天打完酱油， 吃一个BAGEL 喝杯咖啡 觉得很美好
: 可是你们SKIP了FB, 非要再跑一圈 才觉得美好 有木有！ 有木有！！ 有木有！！！
| d*********6
发帖数: 6115 | 29 胖哥，再给你个bagel，安慰一下受伤的心灵。
！！
【在 f*******g 的大作中提到】
: 童鞋 对于美好的事 每个人诠释不同
: 我今天打完酱油， 吃一个BAGEL 喝杯咖啡 觉得很美好
: 可是你们SKIP了FB, 非要再跑一圈 才觉得美好 有木有！ 有木有！！ 有木有！！！
| R*****s
发帖数: 41236 | 30 俺是跟那些从小开始训练的运动员来比， 大多数中年才开始
跑步的普通人。。普通人又不是贬义词。。
【在 c*******r 的大作中提到】
: 认真训练马拉松的人by definition就不是普通人了
| | | R*****s
发帖数: 41236 | 31 你这要求太低了， 俺要吃羊肉火锅／韩国烤肉／寿司自助才觉得人生美好 :D
！！
【在 f*******g 的大作中提到】
: 童鞋 对于美好的事 每个人诠释不同
: 我今天打完酱油， 吃一个BAGEL 喝杯咖啡 觉得很美好
: 可是你们SKIP了FB, 非要再跑一圈 才觉得美好 有木有！ 有木有！！ 有木有！！！
| f*******g
发帖数: 3304 | 32 偶是肉食动物 只是吃这些灰常容易吃撑着 就不美好了
跑完 那个饿啊 渴啊 有这些BAGEL / COFFE 很好了
【在 R*****s 的大作中提到】
: 你这要求太低了， 俺要吃羊肉火锅／韩国烤肉／寿司自助才觉得人生美好 :D
:
: ！！
| w****1
发帖数: 4931 | 33 我今天小跑13迈，下午好好睡了一觉，晚上去办公室工作，回家吃草莓沾巧克力喝红酒
，觉得很美好。
！！
【在 f*******g 的大作中提到】
: 童鞋 对于美好的事 每个人诠释不同
: 我今天打完酱油， 吃一个BAGEL 喝杯咖啡 觉得很美好
: 可是你们SKIP了FB, 非要再跑一圈 才觉得美好 有木有！ 有木有！！ 有木有！！！
| w****1
发帖数: 4931 | 34 这个跟人的速度基础关系很大。我们这里校队的一般也就60mpw。
【在 R*****s 的大作中提到】
: 从BAA网站看到一个人的训练log, 他去年的Boston：2:36:14，
: 他今年准备突破2：31， 我把他的训练log copy过来， 他最
: 高的周mileage也只有80迈左右。 我现在觉得训练里真正有推
: 动作用的还是Longrun, Tempo, Interval这些hard training,
: 其他的easy run都是帮助你恢复用的， 不需要太长。
: 他的20周训练log, 从倒数第3周开始， 大家可以参考一下：
: Age: 32
: Resides: Boston
: Marathon PR: 2:35:34 (Cape Cod, 2010)
: Marathon Goal: 2:30:59 (Boston, 2011)
| g********1
发帖数: 251 | 35 我觉得需要明确究竟是
Run for life
还是
Life for run
不然没法谈了。。。 | b***i
发帖数: 10018 | 36 nice, trying to lose weight?
【在 w****1 的大作中提到】
: 我今天小跑13迈，下午好好睡了一觉，晚上去办公室工作，回家吃草莓沾巧克力喝红酒
: ，觉得很美好。
:
: ！！
| w****1
发帖数: 4931 | 37 nope. it was night time snack.
I have already decided on the first thing I'll eat after boston marathon --
chocolate covered ice cream.
【在 b***i 的大作中提到】
: nice, trying to lose weight?
| f*******g
发帖数: 3304 | 38 小酒一喝 很欢喜啊 这次不能去波士顿为你们大家加油了 下周一会在心里为大家摇
旗呐喊 大家好好HAPPY一下 嘿嘿
【在 w****1 的大作中提到】
: 我今天小跑13迈，下午好好睡了一觉，晚上去办公室工作，回家吃草莓沾巧克力喝红酒
: ，觉得很美好。
:
: ！！
| g********s
发帖数: 1969 | 39 lol, 年轻人啊！
过几年就change mind
【在 S*********g 的大作中提到】
: 我打算不结婚
| R*****s
发帖数: 41236 | 40 come on, running just takes at most 10hours/week,
we have 158hours/week left for life...
running is just part of life, that's it..
【在 g********1 的大作中提到】
: 我觉得需要明确究竟是
: Run for life
: 还是
: Life for run
: 不然没法谈了。。。
| | | R*****s
发帖数: 41236 | 41 that's nice and healthy..
【在 w****1 的大作中提到】
: 我今天小跑13迈，下午好好睡了一觉，晚上去办公室工作，回家吃草莓沾巧克力喝红酒
: ，觉得很美好。
:
: ！！
| S*********g
发帖数: 7653 | 42 对我来说 最快乐的事情就是吃饭的时候 吃清炒 菠菜，然后脑子里就开始YY 我这是吃
的 非常高级的蔬菜，特级厨师做的，然后就变得非常high
对我来说，最幸福的事情就是吃一碗妈妈做的汤面，好温暖啊：） | R*****s
发帖数: 41236 | 43 我觉得速度慢的需要的mileage其实应该更少啊，
我本来的意思是跑得这么快的也才80迈/周， 一般
跑得慢的人就更不需要这么大的mileage...
不晓得为啥好多人反而理解成至少需要70迈/周， 真郁闷。。
【在 w****1 的大作中提到】
: 这个跟人的速度基础关系很大。我们这里校队的一般也就60mpw。
| R*****s
发帖数: 41236 | 44 昨天晚上又没忍住， 去吃自助羊肉火锅了， sigh...
【在 f*******g 的大作中提到】
: 偶是肉食动物 只是吃这些灰常容易吃撑着 就不美好了
: 跑完 那个饿啊 渴啊 有这些BAGEL / COFFE 很好了
| c*********n
发帖数: 2120 | 45 Somehow I feel super excited to hear this from you-:)
-
【在 w****1 的大作中提到】
: nope. it was night time snack.
: I have already decided on the first thing I'll eat after boston marathon --
: chocolate covered ice cream.
| l*********n
发帖数: 831 | |
|
