全馬的訓練

kopo1128

ching ctse,

我看完馮兩努的新書"從減肥至馬拉松".  當中提到要完成馬拉松, 每周的累積里數起碼要有80km甚至更高. 但是, 又有人說完成馬拉松的累積里數約40-50km/week. 究竟那一個說法較合理. 我想80km/week真是有些難度, 時間分配已是大問題. 不知各ching ctse 有何高見??

kopo1128

多謝各ching ctse 寶貴意見!! 我想我現在累積距離大約50-60km/week.  我都想再提高多些. 希望初步可以去到85km/week ( 13km x5 + 20km) . 然後再慢慢提高. 不過, 近日經常落雨, 都無得跑. 不過, 連跑六日, 會唔會對膝頭唔太好???

kopo1128

原帖由 kennethwat 於 2008-8-12 10:45 發表

                               
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絶對會對膝頭不太好。可以 20kmx2 30-40kmx1 咁一星期就有四日時間休息，不過都很甘。

我試過出差時,每日跑十公里加一些器械(在香港反而沒有時間這樣做). 發覺雙腳及雙膝沒有問題, 十公里應該不算是太長的距離, 加多點點公里對膝頭的影響應該不會太嚴重吧?? 我每天有游水35-40分鐘才上班, 但覺得這樣對訓練全馬的耐力作用不大,所以想改為跑步, 不過又怕傷膝?? 不知點算??

kopo1128

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 to do the exercise regularly even though I am trying my best.  Anyway, thanks a lot for all ching and ctse!

kopo1128

原帖由 Ning 於 2008-8-12 23:56 發表

                               
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C-Hing, you can try some 10K and HM to test your timing before your first FM.

I have already had several times of HM (2hr+) and many times of 10km (sub 55min) experience.  This is the reason why I want to challenge myself by taking the FM.

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.

kopo1128

原帖由 lvrunner 於 2008-8-13 10:24 發表

                               
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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 ...

Thank you very much for your advance!! Surely I will lube myself since I don't want to have the same lesson I got in my 10hr hikking last time.

kopo1128

原帖由 lvrunner 於 2008-8-13 10:24 發表

                               
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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 ...

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.

ching ctse, any opinion??

kopo1128

原帖由 瘋狂跑步機 於 2008-8-25 13:39 發表

                               
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小弟想從十月開始LSD訓練, 請問每次跑完用咩方法令腳底冇咁疲勞, 暫時只想到用冰水滲腳, 但要滲幾耐呢?

我用安美露, 好似得得0地. 不過, LSD後的腳底真的很累和很"冤"痛. 但冰敷的感覺又不好.

kopo1128

原帖由 lvrunner 於 2008-8-24 06:01 發表

                               
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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 simpl ...

LV Ching, I didn't realize taking glucose candies has such terrible consequence.   I have also brought along with me some energy bar.  However, I found it is difficult to take during running.  Powergel is good but it is quite sizable and I wonder the Powergel may also contain simple sugar and whether it will cause fatal problem if we take this gel improperly.

kopo1128

原帖由 Alex 於 2008-8-25 15:39 發表

                               
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Fatal problems

To describe as Fatal problem is a bit serious but it is in fact not a joke.  The sudden drop of glucose level in blood can lead to many problems.  I tried one time some years ago.  During the football game, I lose conscious and fell down.  When I woke up, I lost my memory.  The doctor thought I got a stroke but later he found out the glucose level is too low because I ate too less for weight-loss.  The doctor said it is very dangerous if the glucose level is too low.  This is the reason why I described as fatal problem.