tempo run 应该是先设定要跑的距离,不要去想用每公里几分钟去跑,总之用你能发挥出的最快时间去完成.虽然是很喘,但只要持续练习就会习惯了.比如我平时的5km成绩是25-28分钟.上次试练tempo run跑出22分多,这时间跑得我死去活来,但如果我继续练tempo run,以后5km跑22分或更快就没rasa了.当5km ok了,就再加长距离.....我目前的目标就是10km跑出50分钟以内. 恭喜chuacky在家乡跑出10km 47分钟,这是我要追求的
关于肌肉负荷,我觉得我们必须在力量训练下很多功夫.虽然意志力能帮助我们克服一切,如果本身素质不能负荷,意志力的帮助也有限.
Haile Gebrselassie fails in $1m world record bid at Dubai Marathon (16 JAN 2009)
Haile Gebrselassie's attempt to beat his own world record and claim a million-dollar bonus ended in disappointment yesterday when he was slowed by a torrential downpour during the Dubai Marathon.
Organisers produced a flatter and straighter course than in previous years to aid the Ethiopian's record attempt and at the halfway mark he was 20 seconds ahead of schedule, but what they could not control was the deluge that arrived in the latter stages of the race.
Gebrselassie's winning time of 2hr 5min 29sec was still the eighth fastest in history, and the fourth fastest he has ever run, but it was well outside the world mark of 2hr 3min 59sec he set in Berlin last September. He did at least have the consolation of a £170,000 first prize.
The 35-year-old, who was chasing his 27th world record, has never enjoyed running in wet weather and three years ago he suffered hamstring and calf problems in similar conditions in London.
"It's not just the rain from the sky, it's the water on the asphalt," he said. "I knew after halfway when we turned back and felt the wind and saw the rain clouds that the record chance was gone."
He added: "Everybody expected me to break the world record but I was really pleased with the time I ran today, which is my best in this kind of weather."
The race, which began in darkness at 6.30am to take advantage of the coolest part of the day, was watched by David Bedford, race director of the Flora London Marathon, who believed the record would have fallen if the weather had not deteriorated.
"As in London in 2006, he showed he doesn't enjoy competing in wet conditions," said Bedford.
发表于 26-1-2009 10:08 PM
发表于 26-1-2009 10:09 PM
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