全馬的訓練

spmho

原帖由 叮叮噹 於 2008-8-12 23:46 發表

                               
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I can't open those training program in the web!
Help!

原帖由 obaanc 於 2008-8-12 23:49 發表

                               
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me2, nothing inside

兩位師姐，我估你地一定以為係click "First Training Program"
但應該係睇佢下面d pdf file
如10k training，half marathon training.....

Ning

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

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 ]

力

Let me check could it be find in HK.

clerkb

原帖由 kopo1128 於 2008-8-12 14:30 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 ...

如果抽吾到時間, 跑住半馬, 10 K 都冇所謂啦. 等到時間許可再練全馬啦.

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.

Alfred

原帖由 Alex 於 13/8/2008 08:08 發表

                               
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Let me check could it be find in HK.

If can be found in HK, can we buy in bulk to get a discount?

thomasleung

kopo1228,

You can also refer to this link for your reference if you want to train only 3 days a week for a marathon...
http://www.runnersworld.com/article/0,7120,s6-238-244-255-8257-0,00.html

In fact, I read 2 marathon books but did not find much difference from the information in the website (in terms of principles).  The basic idea is to gradually build up a milage foundation and be accustomed to running long.  That is why most training plan requires you to run a long run (20+ km) a week.  Before the race, If you can finish 2-3 x 30km+ LSD without injury and much pain, you can finish the marathon easily.

PS : I am a lazy (and busy) runner; therefore I cannot afford to train 5-6 days a week.  Basically what I have done was 1-3 regular runs of around 10km each in weekday and a long run in the weekend (from 15km to 30km).  I trained around around 30km a week in average, so my result was not good

PPS : Of course, different people have different physique and require different training.  I am telling you my experience for your reference only.  FYI, apart from running, I also do seriously some gym, basketball as cross training.

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.

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.

louis

原帖由 blurmax 於 2008-8-12 13:11 發表

                               
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Miller,

Completing a full marathon within 3 hrs should not have any problem to U!  Just do it!" />

http://hk.myblog.yahoo.com/blurmax

I am in a different world

Reading posts in this board make me want to train to run faster

daniel0415

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?

clerkb

其實我只飲水的. 要的話, 米食law.

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)?

clerkb

係呀, 同朋友一齊跑的. 兩個都冇食野. 只次都定最底消費(最少跑幾耐), 跑完去飲思樂冰    

跑後真係成褲salt . 不過我比賽時有食gel 嫁

daniel0415

咁即係平時訓練可以唔晒食，正式比賽時才食。（但會唔會腸胃一下子不適，會突然搞．．腸沙 )

desmond

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.....

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.