http://www.taipeimarathon.org.tw/forum/ 這是 XML 內容的; 跑者留言版 : 跑步教室 : 如何避免"撞牆' Copyright (c) 2006-2009 Web Wiz Forums - All Rights Reserved. Wed, 13 May 2026 13:00:33 +0000 Tue, 17 Sep 2002 14:02:24 +0000 http://blogs.law.harvard.edu/tech/rss Web Wiz Forums 9.73 360 www.taipeimarathon.org.tw/forum/RSS_post_feed.asp?TID=179 http://www.taipeimarathon.org.tw/forum/forum_images/logo.png http://www.taipeimarathon.org.tw/forum/ http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11856#11856 作者: RunningYam
Subject: 179
發表於： 2002-09-17 at 2:02pm

是的, 由於您已有如此多的馬拉松經驗, 我相信間歇跑訓練是您突破的關鍵.]]> Tue, 17 Sep 2002 14:02:24 +0000 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11856#11856 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11851#11851 作者: 獅子頭
Subject: 179
發表於： 2002-09-17 at 9:43am

RunningYam 兄:謝謝你的指導,我會參考你的議件好好練習的,因為跑馬拉松已達25次,但是覺得已經撞到一面不能提昇的牆,也就是我的極限,但是人類的可塑性是很強的,記得我在37歲第一次穿上跑鞋跑一公里用了七分多,喘的像一隻哈巴狗,但是訓練以後,居然可以進步那麼多.
現在我發現我又撞上另一面牆了,所以才有再練習的覺悟.]]> Tue, 17 Sep 2002 09:43:22 +0000 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11851#11851 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11848#11848 作者: RunningYam
Subject: 179
發表於： 2002-09-17 at 7:35am

The last question is which race you should shoot for. It depends on the course. Knowing that Taroko Marathon is uphill for the first half, I think Taipei Marathon is the one you expect to run better. Also Taipei Marathon comes first, so you'll be better prepared for it. With appropriate training, I think you should be able to get to 3:25.]]> Tue, 17 Sep 2002 07:35:11 +0000 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11848#11848 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11847#11847 作者: RunningYam
Subject: 179
發表於： 2002-09-17 at 7:28am

There are only 3 weeks between these two marathons. You can't really do much about it and you may risk getting injured if you overtrain. I will emphasize to be careful to do training and be ready to get completely recovered.

You don't need long run because your body is ready for it after Taipei Marathon. The other thing I would like to stress is hill training because the first half is 500m elevation.

11/04 (Mon) rest
11/05 (Tue) rest
11/06 (Wed) rest
11/07 (Thu) rest, 1hr walk, or cross training
11/08 (Fri) rest, 2 hr walk, or cross training
11/09 (Sat) 5km at 7min or cross training
11/10 (Sun) 1hr hill run, eg. YangMinSan

11/11 (Mon) rest, or 1hr walk
11/12 (Tue) 5km at 6min, or cross training
11/13 (Wed) 1hr hill run
11/14 (Thu) 5km at 7min or cross training
11/15 (Fri) 10km at 6min
11/16 (Sat) 1hr hill run
11/17 (Sun) 5km at 7min

11/18 (Mon) - 8km at 6min
11/19 (Tue) - rest or 5km at 6min
11/20 (Wed) - 5km at 6:30min or cross training
11/21 (Thu) - carbo loading, 1hr walk
11/22 (Fri) - carbo loading, rest, getting there, have a good sleep
11/23 (Sat) - Taroko Marathon.

The above schedule is for your reference only. You should adapt it to be better for yourself.]]> Tue, 17 Sep 2002 07:28:52 +0000 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11847#11847 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11846#11846 作者: RunningYam
Subject: 179
發表於： 2002-09-17 at 7:10am

Mr. Shih, I'm not familiar how your current training is. Neither am I a coach. I tried to design a training schedule for you to see if it is helpful. It may be defensive and conservative because I emphasize not to get injured. Once you get injured, it usually take several months to fully recover.

According to your goal 3:27, it's about 4:54 min /km pace. During training, we seldom run that pace except in the 間歇跑.

1. Weekly schedule from now on till one week before Taipei Marathon, we emphasize on the 間歇跑 and weekend long run, others are just recovery runs,

Mon - rest, 1hr walk, or cross training
Tue - 5km at 6min
Wed - 間歇跑
Thu - 5km at 5:30min, or cross training
Fri - 10km at 6min
Sat - 5km at 6min, or cross training
Sun - long run

cross training - any exercises other than running, such as swimming, biking, hiking.
long run will be like this,

09/22 - 25km at 6min
09/29 - 30km at 6min in the morning, 5km at 6:30 min in the evening
10/06 - 25km at 6min
10/13 - 30km at 6min in the morning, 5km at 6:30 min in the evening
10/20 - 25km at 6 min
10/27 - 15km at 6min

2. the week before Tapei Marathon

10/28 (Mon) - 10km at 6min
10/29 (Tue) - 8km at 6min
10/30 (Wed) - 5km at 6 min or cross training
10/31 (Thu) - 5km at 6:30min or cross training
11/01 (Fri) - carbo loading, rest, 1hr walk (go shopping with your family)
11/02 (Sat) - carbo loading, rest, drink enough water, have a good sleep
11/03 (Sun) - Taipei Marathon

(to be continued)]]> Tue, 17 Sep 2002 07:10:14 +0000 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11846#11846 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11842#11842 作者: 獅子頭
Subject: 179
發表於： 2002-09-16 at 5:41pm

請問版主,我的成績約在3:40左右,今年最佳成績在3:27.5,如我要以3:27為目標,應如何配速,現在到11/23日的太魯閣馬拉松賽,還有約十週的時間,中間有一個馬拉松賽(11/3台北馬拉松),我的課表應該以何為重.
]]> Mon, 16 Sep 2002 17:41:26 +0000 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11842#11842 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11839#11839 作者: RunningYam
Subject: 179
發表於： 2002-09-15 at 3:00pm

摘譯於 http://www.runnersworld.com/home/0,1300,1-51-56-1166,00.html

通常發生在馬拉松比賽的最後 10 K. 這是最難熬的一刻 - 兩腳痠痛, 頭暈目眩,
所有氣力似乎全已放盡

1. 訓練時 - 著重於持久, 所以要多作長跑, 要點如下:

(1) 配速以 75 sec/km 慢於馬拉松速度
(2) 至少 4 次, 理想是 5 - 6 次, 至少分布於 12 週, 理想是 16 週
(3) 每次時間至少達到距離馬拉松 30 min 以內, 但又不超過 3 hr, 如超過,
則早上跑 3 hr, 然後傍晚跑其餘時間

(RunningYam: 可穿插著"間歇跑"以提升比賽速度)

2. 比賽時 - 著重於漸進, 要點如下:

(1) 起跑 - 16K: social - 到處看看, 與人聊天
(2) 16K - 32K: cool - 冷靜, 為衝刺做準備
(3) 32K - 終點: cruel - 當作是 10K 的比賽全力以赴 (不再撞牆了)

(RunningYam: 也就是 negative split)]]> Sun, 15 Sep 2002 15:00:15 +0000 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=11839#11839 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=1118#1118 作者: RunningYam
Subject: 179
發表於： 2002-09-14 at 11:24pm

可否請跑友談談個人的經驗?]]> Sat, 14 Sep 2002 23:24:03 +0000 http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=179&PID=1118#1118