ram跑步紀錄-09年3月重新開始

ram

Hello Sapigeon,

Nice to meet you!I m glad to have your comment, you are right, to imporve speed needs more interval training on the track/road.Actually I should prefer to have trainning on the track / road, but recently I m not free during night time. That's why I always run on treadmill.
Let's to have our PB in the near future!

Ram

sapigeon

Hi Ram,

Just to share my experience with you.

When I was around age 26 and I finished my first 10km race in Tai Po Instrustrial Park with the Adidas - King of the the Road" my finish time was 51 mins.  After that race, I stopped running for more than 10 years and go for other sport - such as hiking, bicycle and Squalsh.  Now I was 46, that means I was over 20 year older and I go back to running training by age 39 and I have trained over 7 years. Now my 10km PB is 45mins 09 sec and I have strong confidence that I will make 10km PB around 42 to 43 mins in the coming Nike 2009.  In fact, why I could run faster even I was 22 years older, that is mainly due to two things

1. Weekly interval training - this is train your cardial system ( heart)
2. Weekly Tempo and LSD training - this will train both heart and lung system

My 400m max speed will be around 1min 05 sec ( one lap only) and for 15 laps of 400m is around 1mins 30 to 35 sec for 3 mins interval ( with run and rest).

For Tempo training I will run 4 x 2.5km at speed 4.2 to 4.5mins per km and slow run 500m to 800m to recover

For LSD, I will run 15 to 35km - depends on the race requirement.

Weekly mileage is vary from 20 to 30km ( minimum) t0 80 to 100km ( maximum) - if for the preparation of the Full Marathon - but over 100km will only last for 3 to 4 weeks maximum.  

Hope my training information will help you to plan your training program and hope to see your PB soon

Rgds
Sapigeon

ram

Dear Sapigeon,

Thanks for sharing your valuable running & training experience. I would try to learn from your experience and to improve my running. In fact I have joined trainning class, which leaded by a nice coach, twice a week. The class have interval  and LSD trainning and our coach monitors our progress from time to time.

You got a very good record time and I believe you can reach your target very soon! I look forwrad to receving your good news, as well as your helpful comment.

Best regards,
Ram

sapigeon

Hi Ram,

That is good and I started the same way in 7 years ago and my first coach was Mr Lee Kar Lung and I have learnt the all the basic stuff -such as running form and sunning style in slop and flat road etc.

Keep in the training class and you will see some improvement after 6 to 9 month if you really spend your effort during and after the training sections

Rgds
Sapigeon

ram

重未有時間上番跑班,希望e1兩個星期可以上番,無上太耐真係驚脫節.....

09年3月

15 (日) 沙田運動場-馬鞍山運動場 (來回12k)
同兩個朋友做晨操,第一次著Tiger跑鞋,感覺很不錯,由於是日係大笨象單車百萬行,大埔至沙田一段單車徑封晒,唯有跑對岸入馬鞍山,見馬鞍山海旁的工程有進展,相信完工後有一番新景像,以後跑馬鞍山會好正!跑到馬鞍山運動場繞場一周便打道回府 (12k @ 1:10)

16  (一) 8k: 6'40/5'31/5'16/4'56/4'59/4'53/4'52/4'45  (41'55)

17 (二) 10k: 6'08/5'42/5'25/5'12/5'13/5'00/4'59/4'48/4'48/4'47 (52'07)

3月份里數: 92k

神童威威

原帖由 ram 於 2009-3-17 14:17 發表

                               
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重未有時間上番跑班,希望e1兩個星期可以上番,無上太耐真係驚脫節.....

09年3月

15 (日) 沙田運動場-馬鞍山運動場 (來回12k)
同兩個朋友做晨操,第一次著Tiger跑鞋,感覺很不錯,由於是日係大笨象單車百萬行,大 ...

Ram兄,月中就跑左92K，利害！繼續努力

洛虎添

原帖由 神童威威 於 2009-3-18 00:20 發表

                               
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Ram兄,月中就跑左92K，利害！繼續努力  

x2 大家加油...

ram

謝謝威威兄,洛虎兄和奧兄,

小弟暫時的目標都係10ksub50啦,未有目標賽事啊,但有目標磅數140
不過現在都係150-152左右,小弟仍需多多努力.....

[ 本帖最後由 ram 於 2009-3-19 22:13 編輯 ]

ram

09年3月

18 (三) 比對腳休息下,做了上身幾樣weight training 10-12RM

19 (四) 6k 6'13/5'24/5'12/5'03/5'14/4'44 (31'52) 吾夠訓有d疲倦,左腳跟少少反應,都係就住下好 d....


3月份里數: 98k

ram

09年3月20日(五)


6k: 6'04/5'14/4'54/4'54/4'55/4'46 (30'50)


09年3月21日(六)
網友約跑
– 日落南生圍 20k


今次好多人一齊跑,好熱鬧!
集合時有太陽都重好熱下,幸好半程後涼快少少
去程吾太識路,跑了幾k路口多,要折回一小段再返既定路線
沿途風景秀麗,頭段拍住Oscar兄(1k左右)閒話家常,中段拍住Gills兄(幾k左右)邊跑邊傾下計,不覺地跑完半程,大伙兒補下水小休兼大合照,第一次踏足南生圍,風景果然名不虛傳,只是沒時間慢慢欣賞便要回程


可能中午吃得少,跑了2k左右肚餓,行了幾分鐘去食了一pack麥bar後繼續...
...跑跑下屈教練突然變身為跑手出現身邊,重比他界一野!接近元朗市位置屈教練跑了對面路到匯合時又比他番界!!........再跑至接迎公庵路時屈教練見到驕士同大隻停了一停,小弟趁機畀他一野.........點知不久他又跑上來,給他界界完再畀!!!omg!一日給屈教練界了3野!!!


之後由於天色頗黑了,拍住慢子兄一起慢跑兼要認下路(其實認不到),一路跑一路見人就問路,最後幾百mill ctse都join埋一齊搵路,好彩最後都返到元朗運動場!第二部份當然不減精彩,去元朗池記拆番餐兼beer一beer,好美滿的半天!

3月里數:124K

叮叮噹

原帖由 ram 於 2009-3-23 14:36 發表

                               
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09年3月20日(五)
...跑跑下屈教練突然變身為跑手出現身邊,重比他界一野!接近元朗市位置屈教練跑了對面路到匯合時又比他番界!!........再跑至接迎公庵路時屈教練見到驕士同大隻停了一停,小弟趁機畀他一野.........點知不久他又跑上來,給他界界完再畀!!!omg!一日給屈教練界了3野!!!

屈教練睇人跑自己冇份跑腳痕啦!
難得Cookie爽約武雄大會, 屈教練唔洗驚俾人界佢, 心思思去界人囉!
係小妹不材, 同佢對調踩"熟女型", 放生佢出嚟 血染南生圍.

ram

原帖由 叮叮噹 於 2009-3-23 14:47 發表

                               
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屈教練睇人跑自己冇份跑腳痕啦!
難得Cookie爽約武雄大會, 屈教練唔洗驚俾人界佢, 心思思去界人!
係小妹不材, 同佢對調踩"熟女型", 放生佢出嚟 血染南生圍.

叮叮噹吾好更講啦,是次遭遇正好令小弟下定決心有個新目標,...
有日終會去界番屈教練呢!
不過ctse說得也對,屈教練當日界完 小弟後表現得相當興奮
可能佢真係比Cookie界得太多了........hahaha

ram

321南生圍20k後休息了兩天,其實並不太累,只是借口偷懶....

09年3月

22(日), 23 (一) 休息

24 (二)　7K : 6'35/5'56/5'07/4'59/4'59/4'49/4'36 (37'03)

25 (三)  6K : 5'50/5'19/5'01/4'55/4'53/4'37 (30'38) 最後1/2K走13.5,開始有少少感覺（想死,但頂得住,下次可以再加d先)

3月里數: 137K

[ 本帖最後由 ram 於 2009-3-25 14:08 編輯 ]

曲奇

ram兄而家唔去斧山跟謝sir練跑啦？..

Gills

原帖由 cookie97 於 25-3-2009 14:44 發表

                               
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ram兄而家唔去斧山跟謝sir練跑啦？..

曲奇C姐, 謝Sir係苦山有教練跑咩? 佢都身兼多職喎.

曲奇

原帖由 Gills 於 2009-3-25 15:15 發表

                               
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曲奇C姐, 謝Sir係苦山有教練跑咩? 佢都身兼多職喎.

逢星期二同埋星期五會在斧山教學生...
我都有跟佢星期二上呀..

ram

原帖由 cookie97 於 2009-3-25 14:44 發表

                               
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ram兄而家吾去斧山跟謝sir練跑啦？..

當然不是啦,其實好想返跑班架,奈何e個月晚上都吾得閒遮......
希望好快可以係跑班見番d周學仔啦!

大圍新跑手

ram兄:
下次星期六，日約跑唔好靜雞雞啦，下次叫埋我麻 。

ram

大圍兄: 一係小弟攪番個約跑: 衝城第二集,不知道有冇其他師兄師姐有興趣呢?