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遊雲跑舍 11-09-2008
工作非常忙碌,昨夜又睡不穩,讓我在神聖的田徑場上連打三個大呵欠,當真罪過~~~善哉善哉!
星期六有場9.6km比賽,本想於今晚操練時留一留力,誰知一開操就發覺不是留力跑,而是無力跑!灰~~~
三個圈慢跑和routine active warm up 後老大Supercoach Brian下達任務指令:
Running 3rd lane,
Three sets---5 mins rest between each set
1st set: 800m steady run, 200m jog recovery, X 2
2ndset: 600m steady run, 120m jog recovery, X 3
3rd set: 400m fast, 120m jog recovery, X3
Plus 3 laps warm down
真傷腦筋,又是speed intervals。無計,誰敢逆Supercoach之意!?
跑頭半個圈已發覺今天雙腿非常頑固,腳步展不開來,閃電被1st group狠狠的甩開,第一個800m跑了3:11。比起帶頭的2:30和1st group的2:45慢很多。200m jog沒有給我帶來很大幫助,第二個800m跑出龜速3:14,較自己5km pace還要慢。
第二set 600m intervals更辛苦,jog recovery 減到120m,吃不消,大腿四頭肌不斷在投訴,平均要2:24跑600m。
第三set 400m intervals狠下決心,誓要死咬1st group尾。第一個400m衝了1:23緊隨其後。誰知第二個400m力竭,跑了1:28,又被1st group拋棄,很可憐。反正給甩了,最尾一個recovery jog放得很慢,決定爆一爆最尾一個400m。1:19!咬緊牙關去衝也只得1:19?有點難過。
似乎在個半月假期裡真的應該做些speed intervals,在港練得太悠閑了。現在雖然體能尚可,但雙腳欠缺速度感,leg speed減退不少。
Leg speed 就像女朋友,不能take it for granted。沒哄沒氹一輪就自然會鬧脾氣,對你不理不睬。要重上軌道非花一番心血不可。
Stats:
Main set of training
1st set: 2X800m (with 200m recovery)
3:11, 3:14
2nd set: 3X600m (with 120m recovery)
2:20, 2:25, 2: 27
3rd set: 3X400m (with 120m recovery)
1:23, 1:28, 1:19
[ 本帖最後由 edwinc 於 2008-9-14 13:15 編輯 ] |
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