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原帖由 Sicily 於 2008-6-21 23:16 發表
跑左幾次(唔知算唔算長課)
次次都係2個鐘已經瀕臨崩潰、腳底無力 同埋........好肚餓...............
頭一個鐘都可以keep 到6分鐘/km 之後就一路減速
ching 有咩建議可以跑耐d
and 如果要玩全馬,係咪要跑到4個鐘長課?
Four hours for LSD is a little too long. Around 3 hours should be fine. It also depends on how fast you run. I don't recommend doing over 33k (20 miles) for LSD. Slowly build up your distance. Here is a computerized training plan from the Runners World magazine you can refer to. Good luck and run safe!
http://www.runnersworld.com/cda/smartcoach/1,7148,s6-241-277-278-0-0-0-0-0-smartcoach,00.html
重有,一定要carbo load後先好去做長課. 如果唔係便bonk緊! 小弟通常晨早做LSD, 所以隔晚便食多幾碗粥粉麵飯和灌水hydrate自己個system. 亦不防參考吓Jeff Galloway嘅run/walk method. Like run for 5 minutes and walk for 1 minute or any other combinations that make you comfortable.
[ 本帖最後由 lvrunner 於 2008-6-24 19:06 編輯 ] |
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