練半馬，隔日跑21K可以嗎？

ivanbaby

下
我平時1:30跑10km架咋

B

慘了~ 大家都咁勤力在練半馬, 而我就依然得 10k 耐力~
黎緊個渣打半馬都唔知點跑得完了~

blurmax

x3 閣下似 忍者龜多。 1小時30分半馬，小弟有排都追唔到閣下。

X 2 - My PB in HM is still 1 hr 48 mins

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

michaelyw

以我愚見 (雖然我點都跑唔到sub 1:40)，要練到1:30 以內，除了平時regular 均速跑外，interval speed work 是不可或缺的。隔日跑21.1K 可見ching 的耐力是很好的，所以在往後的訓練可從速度著手。
我稍後會打這邊的magazine 說明interval run的作用。

[ 本帖最後由 michaelyw 於 2008-12-16 23:09 編輯 ]

肥鬼跑手

你有咁樣的體能
點解唔跑全馬呀

烏龜跑步

多謝各ching&ctse的建議，小弟實在獲益良多。其實我相信就算像我沒有運動細胞的人，只要勤力日練夜練也可以在1個半小時內跑完半馬。希望在參考各位的建議后，再加緊練習，在將來再有突破。謝謝！

烏龜跑步

多謝米高師兄的賜教，期待你進一步的說明。

michaelyw

原帖由 michaelyw 於 2008-12-16 20:47 發表
以我愚見 (雖然我點都跑唔到sub 1:40)，要練到1:30 以內，除了平時regular 均速跑外，interval speed work 是不可或短缺的。隔日跑21.1K 可見ching 的耐力是很好的，所以在往後的訓練可在速度著手。
我稍後會打這邊 ...

From "runner's world" (唔好意思, 份雜誌係英文來的)

In school, I had an exercise physiology professor, Dr A, who extolled the virtues of regular exercise, and lived those lessons outside the classroom. Dr A, as evreyone called him, rode the exercise bike and walked regularly, lifted weights, played basketball and ran. On his 50th birthday he ran 50 laps around the track and shot free throws until he sunk 50 in a row. (大致講一位50歲成日做運動的體育教授，沒什麼特別，可skip)

One day Dr A was recounting his latest exercise feats (豐功偉績) to a colleague  who felt that Dr A had crossed the line from advocate (擁護者) to braggart (吹牛的人). "Dr A," he said, " just because you exercise every day doesn't make you any better than me." (大致話有位人兄對Dr A的言論感懷疑, 認為每天做運動並非使一個人強的主因，這裡"強的意思也許是解作健康/有耐力).

Dr A conceded (勉強承認) that he might not be "better" from a moral standpoint, but launched into a 10 minute pitch, outlining the positive physiological changes that regular aerobic activity (有氧活動) creates, from improving VO2 max to increasing the size of the mitochondia - the power plants of cells that make the energy we need for daily life. So, by a number of measures, Dr A reasoned, he actually was better. (Dr A 認為有氧活動可使人變強，AGAIN, 這裡"強的意思大概是解作健康/有耐力)

Dr A, now well into his seventh decade, still keeps a full teaching schedule, and he stil bikes, walks, strength-trains, and runs. So who better to ask how athletes can go stronger longer? (Dr A 現已年屆七十仍然做到很多劇烈運動，也可以同時繼續他的工作，無疑他是適合去談論如何令運動員去得更強更耐)

Dr A recommended a workout with superfast intervals and active recovery to improve sustained intensity (See "Fast and Active", below.) (重點所在：變速跑+短時間休息 能延長個人在高速跑步的持久力，下面會打出詳細內容)



Any high-intensity aerobic or anaerobic (缺氧運動，eg: 100m, 200m sprint) work produces lactic acid (乳酸，這裡有不少師兄都曉得這個). When you stop or walk between intervals, your muscles get plenty of time to absorb it before you run the next interval. In this workout, though, you run the intervals at near full-tilt (for example, 400s at your kilometre race pace rather than a 5K pace 這裡應該解作： 跑幾sets 400m連休，而跑速應是你跑1公里的時速而非5公里，這是很高強度的速跑，應該達最高心跳率的90%以上), but stay in motion between the intervals. This teaches your body to process and absorb higher levels of lactic acid (在中途休息的半分/分半時間要保持走動，以使身體能夠吸收更高程度的乳酸) and builds your psychological tolerance for it) (這也是重點所在，心理忍耐力也需要時間克服和增強，有時我們練速跑時會有作嘔的感覺，這是因為大腦因應身體在進行高強度的運動時，心怕會對生命危險而作出的警示，從而減慢跑者的步行，然這種警告通常是過於保守的。), so that ultimately yo ucan run at a higher intensity for a longer time (這也是如何半馬突破1:30的訣竅). You also increase the size of mitochondria, so your body can make more energy. These benefits can make you stronger - no matter what distance you're training for.

Recently, I saw Dr A running with a colleague 20 years his junior. His pace has slowed, but his evangelical message of exercise persists with every run. (最近看到Dr A 與一位年輕他二十年的人跑，他確實是較慢的一位，然他對運動的熱誠依舊持續於他在每一次的跑步)



[ 本帖最後由 michaelyw 於 2008-12-16 22:55 編輯 ]

烏龜跑步

以現在的每周訓練里數，跑不到全馬。

michaelyw

Fast and Active

For this workout, keep the intensity high on the intenvals, and in between jog at a pace three times slower. So if you run your 400s (每sets 400米平均時間) in 70 seconds, jog for three minutes and 30 seconds (中間給自己2分30秒緩走). Do any of these workouts in place of regular speedwork once every two or three weeks during a training cycle. (以下有三種，可以每星期輪流來做) 1. Workout: 14-16 times 200m Interval Pace: 5-7 seconds slower than all-out pace Recovery Pace: 200m jog at 3 times slower than interval time 2. Workout: 10 times 300m Interval Pace: 7-10 seconds slower than all-out pace Recovery Pace: 300m jog at 3 times slower than interval time 3. Workout: 8 times 400m Interval Pace: 10-15 seconds slower than all-out pace Recovery Pace: 400m jog at 3 times slower than interval time

註1：all-out pace 即是盡全力去衝特定距離, 當自己是跑200m/300m/400m 選手的速度

註2：中間休息步速比之前時間上慢3倍, 例如跑12km/h (5:00m/km) interval pace, recovery pace 應該是 4/km/h (15:00m/km)

另外，我知道這裡也有些資深跑友，他們應該有interval run的schedule (例如米拿兄)，師兄若對這方面有其他疑問可以另開講題提問。希望可以幫助到你

[ 本帖最後由 michaelyw 於 2008-12-16 23:05 編輯 ]

烏龜跑步

Thanks for the useful article and your nice translation. Yes, I should consider more speedworks and intervals to get a breakthrough!

烏龜跑步

講漏了一樣野... 要控制飲食從而減肥，如果唔系就跑得好辛苦。我身高173cm，體重控制在120磅左右。

michaelyw

原帖由 烏龜跑步 於 2008-12-16 23:12 發表

                               
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講漏了一樣野... 要控制飲食從而減肥，如果唔系就跑得好辛苦。我身高173cm，體重控制在120磅左右。

我相信師兄唔算重，嚴格來說都夠輕了 (若你是男的話)
Paula Radcliffe (女) 也是173cm，佢體重都有119 (54kg)
澳洲馬拉松選手Lee Troop 男) 178cm 體重 123  (56kg)

小弟也是173cm ，體重在56-58kg之間。不過我在這裡有不少外國人唔高得我好多卻重我成20幾kg，跑馬拉松仍可以做到3小時頭。我覺得除非真的是elite runner，體重能做到適中已可以，而173cm 的適中重量大概是135磅吧(我唔肯定)，況且長跑也講耐力，如果因on diet 而吃少東西，對跑步長遠而言也不是好事。這裡的雜誌提倡要食得夠營養，on diet 反而是其次。

力

Hi Michael,
Above mentioned by Dr A is speed interval or VO2max interval?

烏龜跑步

未控制體重前，我跑得很慢，而且每次跑完雙膝都感到痛楚。減肥后，身輕如燕，像打通了任督二脈一樣。

TerrySze

C Hing
請問你由1小時40分內完成練到1小時30分內完成 ...........花了多少時間練 (隔日跑) ?
我都想1小時30分內完成 .

michaelyw

原帖由 Alex 於 2008-12-16 23:41 發表

                               
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Hi Michael,
Above mentioned by Dr A is speed interval or VO2max interval?

雜誌沒有標明是VO2max interval，我估計是high intensive 的 speed interval，應該未至於VO2max 吧，唔肯定~

烏龜跑步

小弟資質有限，單單那10分鐘進步，練習了2個半月才達到。

chengtszhang

"貴" 兄, 你係我目標, 我要多多向你學習, 我一定好似你咁, 1:30跑到HM

chengtszhang