全馬的訓練

lvrunner

Hi kopo hing,

clerkb hing is right.  Minimum is around 30 to 35 miles (50 to 60km) a week, average is around 40 miles (70km).  If you plan on running a sub 3 marathon then you need to up the mileage to at least 60 to 80 miles (100 to 140km).  I have a friend that only runs one marathon a year.  He only runs 20 miles (35km) a week.  But remember kopo hing, this is not a black and white thing, It is absolutely fine is you don't reach the target mileage for the week.  Hope this help.

lvrunner

Kopo hing, out of 7 days, you definitely need one day of complete rest, one day of cross train, one day of long run, three days of regular runs and one day of anything (like hill, tempo, intervals.....etc).  Actually, swimming is a good cross training exercise. It is not meant to be an endurance exercise. Like Ning said, Higdon has a good training plan, same as Jeff Galloway.  

There is another plan called the F.I.R.S.T (3 plus 2) program which only requires 3 days of running and two days of cross training.  FIRST stands for Furman Institute of Running and Scientific Training.  Here is their website.

FIRST

lvrunner

原帖由 kopo1128 於 2008-8-11 22:30 發表

                               
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I just want to finish a full marathon within 5 hrs.  So, I will try to have the training suggested by FIRST and see how the progress is.  In fact, I travel quite frequently and it is not easy for me t ...

Good luck kopo hing, let us know your progress.  I know a guy used this program last year and he only ran on the treadmill, guess what?  He actually qualified for Boston .

lvrunner

各位師兄/師姐,

此 FIRST training program 是北美洲一個極之popular嘅program, target to runners that don't want to run so many days.  If you are really interested about it.  I strongly suggest you also get the book too.  It tells you more details about the program.  The book only costs $11US, I am not sure if it is sold in HK, may be it can be ordered.  It is published by Rodale (the same publisher for Runner's World magazine).  ISBN is 1-59486-649-X

Stanley hing and Alex hing, this is a book you two might be interested.



[ 本帖最後由 lvrunner 於 2008-8-12 12:46 編輯 ]

lvrunner

原帖由 kopo1128 於 2008-8-12 17:45 發表

                               
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Ivrunner ching,  surely I will let you know the progress.  By the way, I will try a 35km LSD this weekend to have a feeling of running over 30km.  How old is your friend?  I can never imagine I can get the entry ticket for Boston Marathon as it requires me to finish the FM within something like 3:20 or 3:30. I thought I can hardly achieve such goal.  If I can have a sub 4hrs result, it is great for me already.

Hi kopo hing, The guy that qualified for Boston using the FIRST program is 43 years old, his latest marathon time was 3:17.  He lives in Rochester, New York, tons of snow in winter time and he doesn't like running in the snow, so he did all his training on a treadmill.  He only started running merely over 2 years ago but this guy has a lot of determination trying to BQ.

I am doing a 15 miler (25km) this Sunday as well.  Good luck on your LSD, make sure you lube yourself well and don't forget the bandages on the nipples.

lvrunner

原帖由 daniel0415 於 2008-8-14 18:45 發表

                               
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請問各位在練長課(Over 3小時)時，是如何補充體能的呢？食Power Gel還是其它的?

I don't like Power Gel, too sweet for me.  I like Hammer Gel, Gatorade and the new 0 calories Powerade.  I take one gel every 75 minutes.  And alternate between water and those sport drinks I mentioned above.  

lvrunner

原帖由 clerkb 於 2008-8-14 19:10 發表

                               
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其實我只飲水的. 要的話, 米食law.

Really!!!  You sweat and don't replenish your lost electrolytes (sodium, potassium, magnesium.....etc)?

lvrunner

原帖由 yungwai 於 2008-8-14 22:38 發表

                               
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其實我覺得練習試下食都好，你知啦，有的gel既味真係麻麻。重有就係你唔食過唔知乎自己適唔適合食gel。
lvrunner兄: 請問hammer gel 同power gel分別在那？因為香港唔覺有.....

yungwai hing,

Hammer gel uses complex cabohydrates as sugar, other gels like Power gel, Clif Shot, GU.......etc use simple sugar as carbohydrates.  It is the complex sugar that fuel the body to run longer not simple sugar., simple sugar just stored inside your tissue and then turned into fat eventually.  Also Hammer gel is very mild and it is isotonic, it doesn't draw water or fluid into the stomach anc causes stomach problem like stomachache or diarrhea.  Sorry I don't know how to say all this in Chinese.

lvrunner

Hi Oscar hing.  If you are still in Toronto, you can get it from all these stores.  I know they don't carry it in any of the Running Rooms.  Try it yourself, Hammer gels are not as sweet as other gels.  I love the Espresso favour.

Chain Reaction Cycle
4231 Dundas St. W.
(416) 234-5300

Cyclepath Bloor
1204 Bloor St. W.
(416) 533-4481

La Bicicletta
1180 Castlefield Ave.
(416) 762-2679

La Carrera
195 Harbord St
(416) 538-1203

Racer Sportif
2214 Bloor St W
(416) 769-5731

Sport Swap
2045 Yonge St
(416) 481-0249

Wheels on Bloor
2007B Bloor Street W.
(416) 762-7119

[ 本帖最後由 lvrunner 於 2008-8-17 20:18 編輯 ]

lvrunner

原帖由 oscar 於 2008-8-17 21:00 發表

                               
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多謝大衛兄咁有心幫小弟搵埋地址，如果我早啲知道，都或者會去睇吓，但係我聽日就要去溫哥華，睇黎都係無時間！可惜！

No problem Oscar hing, you can get it in Honcouver too! I mean.........Vancouver.

Hammer Gel

Wow, you can go visit PNE (Pacific National Exhibition) with your family while in Vancouver.

[ 本帖最後由 lvrunner 於 2008-8-18 10:25 編輯 ]

lvrunner

原帖由 yungwai 於 2008-8-18 07:22 發表

                               
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......is it better for we to get simple sugar which is ready for instant conversion of energy or complex sugar which requires further breaking down into simple sugar before being utilized.

.
Hi yungwai hing,

Definitely, we call it "glycogen debt".  It is always a good idea to carry a couple of glucose tabs (simple sugar) when doing LSD or marathon.  This is also why carbo-loading is very important the night before LSD or marathon.  

In hospital when a patient is being wheeled into the Emergency Room with low blood sugar (hypoglycemic), we always do 靜脈注射 by giving them 50% dextrose water in order to bring up their sugar level instantly.

BTW, I don't think you can find those Hammer gel in HK, I've looked at their website, it is being sold in Singapore and Malaysia though.

[ 本帖最後由 lvrunner 於 2008-8-18 10:28 編輯 ]

lvrunner

原帖由 kopo1128 於 2008-8-22 00:13 發表

                               
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I have done my LSD run for 30km on last Saturday. It started the running at 6:30am and finished at 10:00am.  I supposed to run 35km but due to the hot weather, I quited at 30km. Overall, I am feeling ok with the 30km run and I can have another 1hr swimming on Sunday.  The only problem that I have is the hot weather and the cushining effect of my shoes is not good and I started to feel pain at the bottom of my feet after around 25km running.  I think I must buy a pair of new shoes for LSD with better shock absorption.  But one interesting thing is that I feel painful at the bottom of my feet last time when I just finished 15km running but this time it started at 25km.  If there is more training, will this pain cease? Also, I have brought with myself some candies with glucose. I took some when I felt tired. It works but whether it is common to take glucose candies during running.  I thought it is easier to bring candies with me than the bags of power-gel.

Hi kopo hing,

Congrats on your long run!  You know back in the old days before power bars were even invented, we all used candies or fig bars as fuel.  Nowadays, glucose (monosaccharides or simple sugar) is mostly used for emergency purpose only, it is not recommended to take it regularly during LSD.  Why?  Because of the tendency of runners getting what we called SUGAR CRASH.  That is when your body is out of glucose and all of a sudden a rush of glucose goes inside your blood stream causing the brain to trigger a signal to the pancrea to release a bunch of insulin to neutralize those glucose at a speed causing most of the glucose inside the blood to disappear fast. The end result will be more tiring (especially during running) and drowsy.  So instead of giving you more energy, it is the opposite around.  If you don't like carrying gels, how about those Cliff Shot Bloks or Sport beans?  Have you tried any of them?  

Also, you may want to try to switch to another pair of better shock absorption shoes and see if it helps.  Good luck!  



[ 本帖最後由 lvrunner 於 2008-8-23 14:08 編輯 ]

lvrunner

原帖由 Alex 於 2008-8-25 01:22 發表

                               
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One of the C-hing told me that ate too much energy gel during long run will cause you lose conscious too. I dunno is it same as SUGAR CRASH. In my opinion, preload with carbo stuff (rice, pasta, ...)  ...

Alex hing,

Eat too much gel will cause electrolytes overload, that indeed is fatal!!!