| Back to logs list
141558 2009 年 10 月 22 日 17:01 Reading (loading. ..) Comments (0) Category: running
spring,
coach outlet, three weeks before the London Marathon, I received an e-mail to a friend, he is an ophthalmologist (smart, accurate, precise), but also a very good marathon players. He suspected the runnersworld.con on Ryan Hall's blog just made. Hall proposed a fast finish long marathon program. results, email me again, my friend. No, not wrong, I answered him. This view is a few weeks after the In this research project, running coach and exercise physiology doctoral student Jason Karp asked the 93 best U.S. marathon runners how to train, they all are eligible to participate in the 2004 U.S. Olympic marathon trials, the man ran at least 2:22, Women went to at least 2:48. Karp hope to find some common ground,
Java Tree Hill Love ~ really looking forward to -, but he did not find.
course,
Scale temper girls, men must see!, these people are running a lot of 40-125 miles per week, more than 70% of the marathon training is conducted in a relaxed paces. Based on these, Karp can draw the following conclusion: Not common. Oh, things are not so bad. While the marathon training has not been extensively studied, but the thousands of runners who are running long distances,
coach sunglasses outlet, some of them at a sub-five-minute clip. Runners constantly change their stories of success and failure. When I look at the accumulated knowledge and scientific training for the marathon, when several pieces are the most frequent:
1. Run enough on the line
marathon training, the most important recommendations, most people ignore this. This means that you do not turn out too hard and hurt, it is best to train a little less and feel strong and full of desire, not training too much. This of course is to find a fit between the two boundaries.
2. slowly increase the amount of the amount of
ran only a week increased by 10%. In the long run to 10 miles before, each time increased by only 1 mile, and then if you want to increase the distance, each increase of 2 miles. At the same time to join the recovery and restoration of the days of the week. The following is a similar run for 8 weeks per week marathon training volume (miles) :20-22-24-20-26-28-30-20.
3. recovery,
Miss ~ ~ - Qzone log, recovery, or recovery
not train hard seven days a week, you only need 3-4 days a week to train smart can be, it is North Iowa State University in 1994, a study confirmed that 4 times a week running training six times a week training and those who ran more than 20% of the amount less the same level runners. A similar approach is now Furman's FIRST marathon training program, of which 70% of the running time of veterans will be revised their training three times a week.
4. the long run
It is beyond doubt. The less experienced you are a marathon,
coach sunglasses, run slower, long distance running
more important to you. You need to adapt themselves with both feet ran 3 hours, 4 minutes or longer. Most experts suggest that long-distance run for 2 and a half hours to 3 hours; and Jeff Galloway recommends a longer run time, but in Canada, including some walking breaks. As long as you can stand on the starting line healthy and strong, everything ok.
5. Exercise Marathon Pace
Ann Alyanak is a University of Dayton coach last spring she ran the Boston Marathon in 2:38, the improved personal best by 10 minutes. She believes the key to her training program is to increase the Alyanak warm-up run for two miles, then 40 seconds slower speed Bimalasong with the speed of running 6 miles, then Bimalasong with 20 seconds slower rate of speed running again 6 miles, the last 6 miles with speed to complete the marathon.
6. increase your lactate threshold of distance running start
lactate threshold is a 4 mile run by a genius coach,
coach handbags, subject to Dr. Jack Daniels, and then another genius coach Dr. Joe Vigil lactate threshold recommended Deena Kastor will run for longer, even up to 12 miles some of DD. Meb Keflezighi made his stand on the Olympic marathon podium twice. Gradually extend the distance of your lactate threshold run, 4 mile run faster than you with the time of the slower speed.
7.
carbohydrate in order to maintain health and recover from your marathon training, you need to let your body be full of high energy. First, the long and arduous training in carbohydrate, energy bars and sports drinks and others can remain strong, and then trained as quickly as possible additional benefit of carbohydrates, which allows you to failure of the leg muscles re-energized at the same time To add some protein to muscle recovery.
8. Note Karp iron
been studied in people, no one mentioned that they are vegetarians. And progress in the sweat running accelerated the consumption of iron, in order to run a marathon not a meat eater,
coach bags, but you'd better get enough iron. Cooking with iron to help this, and can eat iron-rich foods and vitamin C, which can increase the body's absorption of iron.
9. escape the pain
Peter Pfitzinger I recently asked athletes to return if he is 22 years old, he will be any different, he twice (1984 and 1988 ) as the U.S. Olympic marathon runners set off the Olympic Games, is now an exercise physiologist and author. He said he had problems in the beginning of the week will take some time to rest and for cross training, the training program so that he will be able to include some core training.
10. the last 2-3 weeks of reduction
many runners do not like the reduction,
coach women shoes, we were confused by the dedication of a noble: the greater the effort, harvest more, if You will not win you back. Ball State University, a new study shows that reduction of 2-3 weeks, type II muscle strength can be significantly enhanced, II-type muscle is what we call fast twitch, or aerobic muscle, these muscles can improve our exercise levels. Of course, as Ryan Hall's experience shows, you do not fully comply with these principles to run a good marathon, but you follow these principles, the more you get marathon victory more likely.
tag marathon training lactate threshold Karp