本文发表在 rolia.net 枫下论坛6/9 - 6/15: 55km
M (6/9: rest - yoga stretch/roller
T (6/10): 6k
W (6/11): 12k
T (6/12): 6k
F (6/13): 8k
Sat (6/14) 5k
Sun (6/15): 18k
全马训练第2周, 感觉还行。
6/2 - 6/8: 50k
M (6/2): 6k
T (6/3): 6k
W (6/4): 10k
T (6/5): 6k
F (6/6): 6k
Sun (6/8): 16k
全马训练第1周,原则不受伤,train gentle, listen to the body..
5/26 - 6/1: 25K
T (5/27): 5k
W (5/28): 5k
T (5/29): 5k
F (5/30): 5k
Sun (6/1): 5k easy
ran 5k outdoor during lunch break this week
六月就这样转眼到了,是时候考虑十月湖滨跑马计划了,是继续PR半马,还是挑战全马?纠结中。。
5/19 - 5/25: 25k
M (5/19): return from China
T (5/20): rest
W (5/21): 5k
T (5/22): 5k
F (5/23): 5k
Sat (5/24): 10k
4/23 - 5/19: Away - ran 3 times 5k in China
week 20 (4/14 - 4/20): 42k
M (4/14): strength + yoga
T (4/15): 8k
W (4/16): 14k
T (4/17): strength + yoga
Sat (4/19): 20k
week 19 (4/7 - 4/13): 48k (outdoor finally)
M (4/7): strength + yoga
T (4/8): 8k
W (4/9): 8k
T (4/10): 9k (gym - hill + tempo)
Sat (4/12): 16k
Sun (4/13): 7k
因五月初要出差两周,只好错过青年节的斑马了,十月湖滨再PR。
week 18 (3/31 - 4/6): 38km
M (3/31): strength + yoga
T (4/1): 10k
W (4/2): 5k + core
T (4/3); 5k + yoga
F (4/4): strength + yoga
Sat (4/5): 10k
Sun (4/6): 8k
Easy week
week 17 (3/24 - 3/30): 50km
M (3/24): 6k recovery run
T (3/25): strength + yoga
W (3/26): 8k tempo
T (3/27): 8k easy + strength
F (3/28): 8k hill repeat
Sun (3/30): 20k
这周增加了一天 easy run, 公里数上了50km,训练强度不减,感觉很轻松,对逐步增加周里程有了信心。
week 16 (3/17 - 3/23): 47.2km
M (3/17): strength + yoga
T (3/18): 9k (tempo)
W (3/19): strength + yoga
T (3/20): 7k (hill)
F (3/21: 12k
Sun (3/23): 19.2k
week 15 (3/10 - 3/16): 43k
M (3/10): strength + yoga
T (3/11): 10k (hill + interval)
W (3/12): strength + yoga
T (3/13): 8k (tempo)
Sat (3/15): 15k
Sun (3/16: 10k
week 14 (3/3 - 3/9): 36k
M (3/3): strength + yoga
W (3/5): 5k (outdoor)
T (3/6): 7k (interval)
F (3/7): 6k (easy)
Sun (3/9): 18k
一直回避练速度,太累且较易受伤,就用hill repeat代替了。
这周开始练interval,4-6周后应该有收获。
week 13 (2/24 - 3/2): 45k
M (2/24): strength + yoga
T (2/25): spin class + 10k
W (2/26): strength + yoga
T (2/27): 7k (hill repeat)
F (2/28): 10k (hill + tempo)
Sun (3/2): 18k
week 12 (2/17 - 2/23): 51k
M (2/17): 10k
T (2/18): strength + yoga
W (2/19): 5k (outdoor) + strength
T (2/20): 8k (hill)
F (2/21): 10k (hill + tempo)
Sun (2/23): 18k (long)
week 11 (2/10 - 2/16): 35k
M (2/10): strength + yoga
T (2/11): 7k
W (2/12): strength + yoga
T (2/13): 7k
F (2/14): 5k (outdoor)
Sat (2/15): 16k
week10 (2/3 - 2/9) - 40k
M (2/3): strength + yoga
T (2/4): 5k (outdoor)
W (2/5): 5k (outdoor)
T (2/6): 7k (tempo)
S (2/7): 7k
S (2/8): 16k
week 9 (1/27 - 2/2) - 30k
T (1/28): 8k + strength
T (1/30): 8k
F(1/31): 5k outdoor (新年)
Sat (2/1): 9k
week 8 (1/20 - 1/26) - 45k indoor
M (1/20): strength + yoga
T (1/21): 7k (hill)
W (1/22): strength + yoga
T (1/23): 13k (5k outdoor + 8k indoor tempo)
F (1/24): 7k + strength
Sun (1/26): 18k (long)
week 7 (1/13 - 1/19) - 40k indoor
M (1/13): strength + yoga
T (1/14): 10k
W (1/15): strength + yoga
T (1/16): 8k (tempo)
F (1/17): strength + yoga
S (1/18): 6k
S (1/19): 16k (long)
经过几周循序渐进的尝试,简约鞋基本磨合成功,跑姿有改进,小腿和跟键得到锻炼,膝盖压力明显减少。
保护膝盖 = 正确的跑姿 + 强壮的肌肉 + 。。。
week 6 (1/6 - 1/12) - 34k
M (1/6): strength + 6k
T (1/7): strength + yoga
W (1/8): 5k - outdoor
T (1/9): strength
F (1/10): 7k
Sun (1/12): 16k
week 5 (12/31 - 1/5) - 30.8k indoor
M (12/30): 6k + strength training
W (1/1 - New Year Day): 8.8k (跑个吉利数)
T (1/2): strength + yoga
Sat (1/4): 10k + strength training
Sun (1/5): 6k (after 90 min high intensity spin class) - alternative long run
这周开始增加了力量训练,体重增加了两磅,这应该只是身体对训练的暂时反应,适应后体重应该不会增加。
增加力量及平衡训练,特别是腿部和核心肌群,是为了防止跑步受伤,以求跑得更快,更远。
2014 race goal: half marathon in May, full marathon in October, maybe a trail run race in between (25k - 30k)
week 4 (12/12 - 12/29) - 42k indoor
M (12/23): 9k
W (12/25): 11k
F (12/27): 10k
Sun (12/29): 12k
头一次圣诞节抽出一小时跑步。
"Someone who is busier than you is running right now."
Week 3 (12/16 - 12/22) - 40k indoor gym
M: 8k (mix hill/tempo)
T: 9k (hill repeat)
W: 8k (tempo)
T: 5k (easy)
F: 10k (mix hill/tempo)
Sat/Sun: 周末没运动。
这周假期开始,作息时间不规律,没赶上gym 的 group training,以自己跑步为主。
开始换鞋,用简约鞋开始训练 (heel to toe drop 为 0)。
Week 2 (12/9 - 12/15) - 27k indoor gym
M: 9k (hill repeat)
T: spinning class + yoga
W: 8k (tempo)
T: Strength training + Yoga
F: 10k (half hill repeat + half tempo)
Sat/Sun: 周末没运动。
这几周主要靠周一到周五的 gym workout 来维持 fitness level。需要尽快恢复周末的 long run。
Week 1 (12/2 - 12/8) - 24k indoor gym
自从十月斑马后就没在室外跑过,需要很大动力在冬季尝试下室外跑。
M: RPM (1 hour spinning class)
T: 9k (hill repeat)
W: 5k (easy run) + strength training
T: RPM (1 hour spinning class)
F: 10k (tempo)
Sat/Sun: 周末没运动。
Stay motivated in holiday season is challenging.
在冬季尤其假期坚持跑步实在不容易。天气冷,应酬多,近期又无赛事准备, 等等理由。希望坚持几周,随着新年的来临,"A New Year's resolution" 将带来新的动力。更多精彩文章及讨论,请光临枫下论坛 rolia.net
M (6/9: rest - yoga stretch/roller
T (6/10): 6k
W (6/11): 12k
T (6/12): 6k
F (6/13): 8k
Sat (6/14) 5k
Sun (6/15): 18k
全马训练第2周, 感觉还行。
6/2 - 6/8: 50k
M (6/2): 6k
T (6/3): 6k
W (6/4): 10k
T (6/5): 6k
F (6/6): 6k
Sun (6/8): 16k
全马训练第1周,原则不受伤,train gentle, listen to the body..
5/26 - 6/1: 25K
T (5/27): 5k
W (5/28): 5k
T (5/29): 5k
F (5/30): 5k
Sun (6/1): 5k easy
ran 5k outdoor during lunch break this week
六月就这样转眼到了,是时候考虑十月湖滨跑马计划了,是继续PR半马,还是挑战全马?纠结中。。
5/19 - 5/25: 25k
M (5/19): return from China
T (5/20): rest
W (5/21): 5k
T (5/22): 5k
F (5/23): 5k
Sat (5/24): 10k
4/23 - 5/19: Away - ran 3 times 5k in China
week 20 (4/14 - 4/20): 42k
M (4/14): strength + yoga
T (4/15): 8k
W (4/16): 14k
T (4/17): strength + yoga
Sat (4/19): 20k
week 19 (4/7 - 4/13): 48k (outdoor finally)
M (4/7): strength + yoga
T (4/8): 8k
W (4/9): 8k
T (4/10): 9k (gym - hill + tempo)
Sat (4/12): 16k
Sun (4/13): 7k
因五月初要出差两周,只好错过青年节的斑马了,十月湖滨再PR。
week 18 (3/31 - 4/6): 38km
M (3/31): strength + yoga
T (4/1): 10k
W (4/2): 5k + core
T (4/3); 5k + yoga
F (4/4): strength + yoga
Sat (4/5): 10k
Sun (4/6): 8k
Easy week
week 17 (3/24 - 3/30): 50km
M (3/24): 6k recovery run
T (3/25): strength + yoga
W (3/26): 8k tempo
T (3/27): 8k easy + strength
F (3/28): 8k hill repeat
Sun (3/30): 20k
这周增加了一天 easy run, 公里数上了50km,训练强度不减,感觉很轻松,对逐步增加周里程有了信心。
week 16 (3/17 - 3/23): 47.2km
M (3/17): strength + yoga
T (3/18): 9k (tempo)
W (3/19): strength + yoga
T (3/20): 7k (hill)
F (3/21: 12k
Sun (3/23): 19.2k
week 15 (3/10 - 3/16): 43k
M (3/10): strength + yoga
T (3/11): 10k (hill + interval)
W (3/12): strength + yoga
T (3/13): 8k (tempo)
Sat (3/15): 15k
Sun (3/16: 10k
week 14 (3/3 - 3/9): 36k
M (3/3): strength + yoga
W (3/5): 5k (outdoor)
T (3/6): 7k (interval)
F (3/7): 6k (easy)
Sun (3/9): 18k
一直回避练速度,太累且较易受伤,就用hill repeat代替了。
这周开始练interval,4-6周后应该有收获。
week 13 (2/24 - 3/2): 45k
M (2/24): strength + yoga
T (2/25): spin class + 10k
W (2/26): strength + yoga
T (2/27): 7k (hill repeat)
F (2/28): 10k (hill + tempo)
Sun (3/2): 18k
week 12 (2/17 - 2/23): 51k
M (2/17): 10k
T (2/18): strength + yoga
W (2/19): 5k (outdoor) + strength
T (2/20): 8k (hill)
F (2/21): 10k (hill + tempo)
Sun (2/23): 18k (long)
week 11 (2/10 - 2/16): 35k
M (2/10): strength + yoga
T (2/11): 7k
W (2/12): strength + yoga
T (2/13): 7k
F (2/14): 5k (outdoor)
Sat (2/15): 16k
week10 (2/3 - 2/9) - 40k
M (2/3): strength + yoga
T (2/4): 5k (outdoor)
W (2/5): 5k (outdoor)
T (2/6): 7k (tempo)
S (2/7): 7k
S (2/8): 16k
week 9 (1/27 - 2/2) - 30k
T (1/28): 8k + strength
T (1/30): 8k
F(1/31): 5k outdoor (新年)
Sat (2/1): 9k
week 8 (1/20 - 1/26) - 45k indoor
M (1/20): strength + yoga
T (1/21): 7k (hill)
W (1/22): strength + yoga
T (1/23): 13k (5k outdoor + 8k indoor tempo)
F (1/24): 7k + strength
Sun (1/26): 18k (long)
week 7 (1/13 - 1/19) - 40k indoor
M (1/13): strength + yoga
T (1/14): 10k
W (1/15): strength + yoga
T (1/16): 8k (tempo)
F (1/17): strength + yoga
S (1/18): 6k
S (1/19): 16k (long)
经过几周循序渐进的尝试,简约鞋基本磨合成功,跑姿有改进,小腿和跟键得到锻炼,膝盖压力明显减少。
保护膝盖 = 正确的跑姿 + 强壮的肌肉 + 。。。
week 6 (1/6 - 1/12) - 34k
M (1/6): strength + 6k
T (1/7): strength + yoga
W (1/8): 5k - outdoor
T (1/9): strength
F (1/10): 7k
Sun (1/12): 16k
week 5 (12/31 - 1/5) - 30.8k indoor
M (12/30): 6k + strength training
W (1/1 - New Year Day): 8.8k (跑个吉利数)
T (1/2): strength + yoga
Sat (1/4): 10k + strength training
Sun (1/5): 6k (after 90 min high intensity spin class) - alternative long run
这周开始增加了力量训练,体重增加了两磅,这应该只是身体对训练的暂时反应,适应后体重应该不会增加。
增加力量及平衡训练,特别是腿部和核心肌群,是为了防止跑步受伤,以求跑得更快,更远。
2014 race goal: half marathon in May, full marathon in October, maybe a trail run race in between (25k - 30k)
week 4 (12/12 - 12/29) - 42k indoor
M (12/23): 9k
W (12/25): 11k
F (12/27): 10k
Sun (12/29): 12k
头一次圣诞节抽出一小时跑步。
"Someone who is busier than you is running right now."
Week 3 (12/16 - 12/22) - 40k indoor gym
M: 8k (mix hill/tempo)
T: 9k (hill repeat)
W: 8k (tempo)
T: 5k (easy)
F: 10k (mix hill/tempo)
Sat/Sun: 周末没运动。
这周假期开始,作息时间不规律,没赶上gym 的 group training,以自己跑步为主。
开始换鞋,用简约鞋开始训练 (heel to toe drop 为 0)。
Week 2 (12/9 - 12/15) - 27k indoor gym
M: 9k (hill repeat)
T: spinning class + yoga
W: 8k (tempo)
T: Strength training + Yoga
F: 10k (half hill repeat + half tempo)
Sat/Sun: 周末没运动。
这几周主要靠周一到周五的 gym workout 来维持 fitness level。需要尽快恢复周末的 long run。
Week 1 (12/2 - 12/8) - 24k indoor gym
自从十月斑马后就没在室外跑过,需要很大动力在冬季尝试下室外跑。
M: RPM (1 hour spinning class)
T: 9k (hill repeat)
W: 5k (easy run) + strength training
T: RPM (1 hour spinning class)
F: 10k (tempo)
Sat/Sun: 周末没运动。
Stay motivated in holiday season is challenging.
在冬季尤其假期坚持跑步实在不容易。天气冷,应酬多,近期又无赛事准备, 等等理由。希望坚持几周,随着新年的来临,"A New Year's resolution" 将带来新的动力。更多精彩文章及讨论,请光临枫下论坛 rolia.net