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HuMoR+DkNy

台北马拉松赛开跑 十万人参与女子组破纪录

　2008台北马拉松赛21日在台北市举行，正式参赛人数超过2.7万人，并有逾10万名台湾民众参与休闲组比赛，两项人数均创历史新高。
　　据台湾媒体报道，台北马拉松自2004年举办以来，吸引超过50万人参与，已成为世界知名的体育活动之一。今年比赛的男子、女子冠军均为肯尼亚选手，男子冠军获得新台币10万元的奖金，女子冠军因为打破赛会纪录，获得新台币133万元的破纪录奖金。

来自亚庇的成

原帖由 HuMoR+DkNy 于 25-12-2008 08:32 PM 发表
台北马拉松赛开跑 十万人参与女子组破纪录

　2008台北马拉松赛21日在台北市举行，正式参赛人数超过2.7万人，并有逾10万名台湾民众参与休闲组比赛，两项人数均创历史新高。
　　据台湾媒体报道，台北马拉松自2004 ...

恐怖!在万人当中拿冠军一定很威风啊~

Cherish_Ying

原帖由 来自亚庇的成 于 25-12-2008 12:56 PM 发表


LSD是讲求慢速,轻松之下跑的速度,要跑远,最好维持这不辛苦的节奏跑上2小时或以上,以锻炼你的耐久性,与跑长距离的决心...
TEMPO RUN是强调速度,但是不要太快但是又不慢的..会喘会累但是又不太过度的..建议距离从 ...

tempo run和lsd都明白了，但interval该怎么训练才是正确的呢？跟yasso800有什么不同？

来自亚庇的成

原帖由 Cherish_Ying 于 25-12-2008 09:24 PM 发表


tempo run和lsd都明白了，但interval该怎么训练才是正确的呢？跟yasso800有什么不同？

其实我也不懂YASSO的名怎么来的...我看了他们发的练法,都跟INTERVAL一样..都是间隔跑...间隔跑可以这么练,400M X 10次,800M X 6次或1KM X 5次...或100M X 50次都可以..每一圈用90%或95%的力发力去跑,比如你发力跑1KM是3分30秒的话,你就休息3分30秒,然后再重复发力跑1KM,下一圈的时间最好跟前一圈的时间一样..如果不能,最好是差别5秒上下..意思说3分25秒或3分35秒是接受的范围...所以如果你平均每一KM的间隔跑的时间是定在3分30秒的话,你跑3分25或3分35是OK的....这种练法可以训练你的无氧肌耐力,对速度提升的帮助很大...可以让你在比赛的时候,可以很好的运用在抛开跟紧的对手..这种练法,一星期一次就够了,要有万分的准备之下才训练..以免受伤..

四伯爽

Yasso是一个鬼佬的名来啦 叫Bart Yasso

根据他的理论，你跑Yasso800m时间比如说4分钟30秒
就大概代表你全马的时间4小时30分钟

那个Bart Yasso跑了几十年的马拉松 就是靠他的所发明的方法来练的
上次在borders还有看到他出的书

来自亚庇的成

原帖由 四伯爽 于 25-12-2008 10:19 PM 发表
Yasso是一个鬼佬的名来啦 叫Bart Yasso

根据他的理论，你跑Yasso800m时间比如说4分钟30秒
就大概代表你全马的时间4小时30分钟

那个Bart Yasso跑了几十年的马拉松 就是靠他的所发明的方法来练的
上次在border ...

800M的话,我跑3分正不是问题..那么我的42KM就3小时咩??? 不一定这么说的....

HuMoR+DkNy

墨尔本15公里跑长跑王夺冠 谁能阻挡他



2008年11月30日，埃塞俄比亚名将格布雷西拉西耶在墨尔本15公里跑的比赛中击败了肯尼亚半程马拉松名将马考夺冠，成绩是42分40秒，马考的成绩为43分15秒。

四伯爽

看看这个... 他是这样来搞的...

YASSO 800S
You can predict your marathon time based on how long it takes you to run 800 meters. Don't believe it? The secret lies in Yasso 800s.
By Amby Burfoot

From the None issue of Runner's World

When physicists discover a new subatomic particle, they claim the right to name it. Same with astronomers. Locate a new star out there in the way beyond, and you can name it anything you want: Clarence, Sarah, Mork or even Mindy.

I think runners, coaches and writers should be able to do the same. And I'm going to take this opportunity to invoke the privilege.

Last fall I discovered an amazing new marathon workout. Amazing, because it's the simplest marathon workout you've ever heard. (And simplicity in marathon training, as in physics and astronomy, is much to be prized.) Amazing, because I'm convinced it actually works.

In truth, I didn't find this workout. It found me, through the person of Bart Yasso, our race services manager here at RUNNER'S WORLD. But Bart's not much of a proselytizer, while I sometimes am, so I'm going to seize this chance to name the workout. I'm going to call it "Yasso 800s."

Bart and I were at the Portland Marathon last September when he told me about his workout. He was training for a marathon later in the fall, so two days before Portland he went to a nearby track and ran Yasso 800s. "I'm trying to build up to ten 800s in the same time as my marathon goal time," he told me.

Huh? Half-miles in 2 or 3 hours? I didn't get it.

Bart saw that he'd have to do more explaining. "I've been doing this particular workout for about 15 years," he continued, "and it always seems to work for me. If I can get my 800s down to 2 minutes 50 seconds, I'm in 2:50 marathon shape. If I can get down to 2:40 (minuses), I can run a 2:40 marathon. I'm shooting for a 2:37 marathon right now, so I'm running my 800s in 2:37."

Suddenly things started to make sense. But would the same workout apply to a 3 hour marathoner? A 4-hour marathoner? A 5-hour marathoner? It didn't seem very likely.

In the next couple of weeks, I decided to check it out I played around with lots of mathematical equations and talked to about 100 runners of widely differing abilities (from a 2:09 marathoner to several well over 4 hours), and darn if the Yasso 800s didn't hold up all the way down the line.

Now, this is a remarkable thing. Anyone who has been running for a few years, and in particular trying to improve his or her marathon time, knows that training theory can get quite complex. You've got pace, you've got pulse, you've got max VO2, you've got lactate threshold, you've got cruise intervals, you've got tempo training, you've got enough gibberish to launch a new line of dictionaries.

And now you've got an easier way: you've got Yasso 800s. Want to run a 3:30 marathon? Then train to run a bunch of 800s in 3:30 each. Between the 800s, jog for the same number of minutes it took you to run your repeats. Training doesn't get any simpler than this, not on this planet or anywhere else in the solar system.

Bart begins running his Yasso 800s a couple of months before his goal marathon. The first week he does four. On each subsequent week, he adds one more until he reaches 10. The last workout of Yasso 800s should be completed at least 10 days before your marathon, and 14 to 17 days would probably be better.

The rest of the time, just do your normal marathon training, paying special attention to weekend long runs. Give yourself plenty of easy runs and maybe a day or two off during the week.

But don't skip the Yasso 800s. This is the workout that's going to get you to the finish on time.

iamwen

因脚伤休息了几天,本打算今早试跑5km,但早上下雨.....
算起来已经5天没跑了

HuMoR+DkNy

原帖由 iamwen 于 26-12-2008 06:52 AM 发表
因脚伤休息了几天,本打算今早试跑5km,但早上下雨.....
算起来已经5天没跑了

如果今天放工后我没去练习的话，也就是3天了

edwardts

你们算好啦！我上个星期五到现在都没机会跑！
伤口还没完全好，不过我已经忍不住了，今天会跟同事去走，拿到了某间健身院免费7天的会员证，不管怎样今天就算用跑步机走走也爽。

jie84

原帖由 chaucky 于 25-12-2008 12:00 AM 发表


干嘛羡慕其实一双可以600-700km..看你平均一个月跑多少咯

一双鞋的寿命只能大概去记算,每个人的脚步不同...耗损也有差异.
还有关键在于体重,越重的人鞋子磨损越快....

yennychan

原帖由 HuMoR+DkNy 于 26-12-2008 08:49 AM 发表

如果今天放工后我没去练习的话，也就是3天了

没关系。。。三天对你来讲是没有影响的
就当作在家休息咯

HuMoR+DkNy

原帖由 yennychan 于 26-12-2008 04:00 PM 发表
没关系。。。三天对你来讲是没有影响的
就当作在家休息咯

  超过3天就感觉要重新开始，辛苦下
放工打算去跑Bukit Kiara山，好多年没去了

豪少爷

原帖由 HuMoR+DkNy 于 26-12-2008 04:13 PM 发表

  超过3天就感觉要重新开始，辛苦下
放工打算去跑Bukit Kiara山，好多年没去了

跑那天malakoff的路吗？

HuMoR+DkNy

原帖由 豪少爷 于 26-12-2008 04:26 PM 发表
跑那天malakoff的路吗？

隔壁左边那一条路，更崎岖，更有挑战

Labis737

對，我也好久沒跑左邊那條了。懶了。很多高手都時常練左邊那條的。

加油。練慣了，你的雙腳在比賽中就不怕山坡。嘿嘿！

HuMoR+DkNy

原帖由 Labis737 于 26-12-2008 04:50 PM 发表
對，我也好久沒跑左邊那條了。懶了。很多高手都時常練左邊那條的。

加油。練慣了，你的雙腳在比賽中就不怕山坡。嘿嘿！

前几年老爸都拉我和弟去那边跑的
那时候感觉很快就一圈了
现在....

现在决定一星期要去那边训练2次
你也不要那么懒了

Labis737

時間不夠用。哈哈。

我還沒不會懶到沒跑。

豪少爷

明天要去port dickson了，
是为了筹备明年三月的生活营而准备集训营，
我也不懒惰，在还没出发之前，
去练跑，应该是跑10km啦～～
大家加油哦～～