Marathon训练日记

好久没有来huaren了。发现健身房现在真实很火热啊，我来这里记我的训练日记吧，希望在大家的支持下能坚持下来。 我希望在自己过了而立之年后完成几件以后值得记忆的事情，其中一件就是跑全程的Marathon。 我大约4个星期前开始跑步的，在这之前从来没有跑超过1000米的（汗，我大约是最讨厌跑步的人之一了，属于从小就痛恨的那种），所以选择了比较常的36week的训练计划，希望在明年春天可以跑完。 第一时期是building up，用的是2楼和4楼的计划（一层楼贴不了）；4楼是build-up。
[此贴子已经被海延于2006-7-18 12:54:57编辑过]

实践证明，我的潜力还是巨大的，两周下来觉得太easy了，决定用稍微调整的计划，如下：

Building Up
	Steps:
1.	Week 1: Run 5 miles one day, 4 miles one day and 3 miles on the remaining days.
2.	Week 2: Run 6 miles one day, 4 miles one day and 3 miles on the remaining days.
3.	Week 3: Run 7 miles one day, 4 miles one day and 3 miles on the remaining days.
4.	Week 4: Run 8 miles one day, 5 miles one day and 3 miles on the other days.
5.	Week 5: Run 10 miles one day, 5 miles one day and 3 miles on the other days.

 

Building and Maintaining Stamina
	Steps:
1.	Week 6: Run 11 miles one day, 5 miles one day and 4 miles on the other days.
2.	Week 7: Run 12 miles one day, 6 miles one day and 4 miles on the other days.
3.	Week 8: Run 14 miles one day, 6 miles one day and 4 miles on the other days.
4.	Week 9: Run 16 miles one day, 7 miles one day and 4 miles on the other days.
5.	Week 10: Run 16 miles one day, 8 miles one day and 5 miles on the other days.
6.	Week 11: Do the same workout as week 10.
7.	Week 12: Run 18 miles one day, 8 miles one day and 5 miles on the other days.
8.	Week 13: Do the same workout as week 12.
Tapering Off
	Steps:
1.	Week 14: Run 9 miles one day, 8 miles one day and 5 miles on the other days.
2.	Week 15: Run 8 miles one day, 5 miles one day and 3 miles on the other days.
3.	Week 16: Jog 3 miles every other day. Then run the marathon.

Mileage Buildup Schedule (Schedule I)

Week#	Sun.	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Total
1	4	Rest	3	Rest	4	Rest	3	14
2	4	Rest	4	Rest	4	Rest	3	15
3	5	Rest	4	Rest	4	Rest	3	16
4	3	Rest	3	Rest	3	Rest	3	12
5	5	Rest	3	3	3	Rest	3	17
6	6	Rest	3	3	3	Rest	3	18
7	6	Rest	3	4	3	Rest	4	20
8	3	Rest	4	Rest	3	Rest	3	13
9	7	Rest	3	5	4	Rest	3	22
10	7	Rest	4	5	4	Rest	4	24
11	8	Rest	4	6	4	Rest	4	26
12	4	Rest	3	Rest	4	Rest	4	15
13	8	Rest	5	6	5	Rest	4	28
14	9	Rest	5	6	6	Rest	4	30
15	9	Rest	5	7	6	Rest	5	32
16	5	Rest	4	Rest	4	Rest	4	17
17	10	Rest	6	8	6	Rest	4	34
18	10	Rest	6	8	7	Rest	4	35
19	6	Rest	4	Rest	5	Rest	4	19

   

前四周总结： 因为天气很热，早晚跑步都不现实，所以目前还是在下午6点左右去GYM上跑步机跑，任何速度都加上1的incline。准备两个月后天气凉快下来了就到室外去跑步了。 第一个星期是最困难的星期，但是基本上还是做到了每天跑3miles（中间休息了一天）；第二个星期按照计划跑步，并且几乎没有休息。后面两个星期已经可以跑10k了，也是我为什么决定调整计划的原因。 第三个星期来了例假，所以休息了两天，第三天用比较慢的速度完成了4miles，感觉也还不错。 基本跑完后我都会以4.3-4.5m/h的慢走1－2miles来放松。 差不多第三个星期的时候感觉到了knees pain，还有hips。开始注意跑后strech，knee好多了，hip还是有些疼，现在期待身体的适应期。 同时从第三周开始，跑3miles的时候，快走阶段会每两分钟加上一分钟的speed bust 的训练，一共6－7次的样子，以提高速度。同时一周做两次weight training。 效果我还是比较满意的。 第一：睡觉比以前香多了，虽然第一周睡觉的时候会觉得酸痛。以前晚上常常会失眠，半夜醒来就会有一个小时睡不着。现在是一觉到天亮。 第二，吃饭比以前也香多了。以前是整天吃什么都没有胃口，现在晚餐一顿比以前一天吃得都多，还香。 第三，虽然体重没有怎么变化，但是明显的结实了，小肚子下去不少，腰也细了一圈，偶LG的话：把腿都跑细了。 偶刚来美国的时候还是很muscular的，结果几年下来，体重只增加了5lbs（偶自嘲为年龄因素）可是人却圆了一圈。这次重新拾起锻炼的兴趣，还真是想象不到的效果。
[此贴子已经被作者于2006-7-17 21:27:49编辑过]

又是一个牛mm。。。 加油哦！！！   超过200米的跑步我都讨厌。。。
[此贴子已经被作者于2006-7-17 21:21:40编辑过]

这里放第五周的训练情况。 Mon:  Run 7 miles, speed between 6.2-7 miles per hour, time 64'15"           brisk walk 1 miles, cool down walk 3 mins, stretch 5 mins  Tue: Run 4 miles, time: 36'54", speed around 6.5 m/h. Brisk walk 1 miles, cool down walk 3mins, stretch 5 mins,  weight training( for arms) 10 mins.
[此贴子已经被作者于2006-7-19 15:39:14编辑过]

以下是引用樱小桃丸子在2006-7-17 21:21:00的发言：
又是一个牛mm。。。 加油哦！！！   超过200米的跑步我都讨厌。。。
谢谢谢谢，呵呵，我以前跟你一样，不过我现在真的很喜欢跑步。

以前跑步从没超过1000米,现在要练马拉松,难度比较大... 我其实很不明白跑了马拉松就能证明什么吗? 马拉松其实对身体并没有益处. 超负和的训练和比赛,对身体的内脏很容易产生伤害.

以下是引用RunningPig在2006-7-17 23:19:00的发言：
以前跑步从没超过1000米,现在要练马拉松,难度比较大... 我其实很不明白跑了马拉松就能证明什么吗? 马拉松其实对身体并没有益处. 超负和的训练和比赛,对身体的内脏很容易产生伤害. I didn't like running before, but it didn't mean I didn't like sports. In fact, I enjoyed a lot of them, like swimming, tennis, basketball, etc..  I used to swim 3000m a day, and play tennis with professionals three times a week. Running Marathron is one of my dreams. I try to fulfill some of them before I am too old. I am not trying to improve something, just want to do it. And if you can wish, you can do it.

顶一下, 人是要有梦想滴.!!!

支持！有个目标，然后一步一步的实现。人生没有比这更让人激奋的事了。不仅是健身。

顶一下，妹妹加油！

顶一下,我也很喜欢跑步,但现在发现天跑步占的时间太多了(1-2 hours).跑后要休息,还要花好多时间补充营养 MM 有时间做别的嘛?

Cheer up! I'll keep an eye on this thread.

以下是引用minim在2006-7-18 13:20:00的发言：
顶一下,我也很喜欢跑步,但现在发现天跑步占的时间太多了(1-2 hours).跑后要休息,还要花好多时间补充营养 MM 有时间做别的嘛? 有同感。好在我暑假不是那么忙。以后只能挤上网的时间了

以下是引用minim在2006-7-18 13:20:00的发言：
顶一下,我也很喜欢跑步,但现在发现天跑步占的时间太多了(1-2 hours).跑后要休息,还要花好多时间补充营养 MM 有时间做别的嘛? I think it is ok. I usually hit the GYM around 6, and then get home around 8, take a shower, have dinner, then do whatever I want to do. If I do not go to gym, I will spend this time watching TV, and eating junk food. :) I do eat a lot at dinner, but the dinner is simple. So till now, everything goes really smoothly.

以下是引用非常小榆在2006-7-19 4:00:00的发言：
以下是引用minim在2006-7-18 13:20:00的发言：
顶一下,我也很喜欢跑步,但现在发现天跑步占的时间太多了(1-2 hours).跑后要休息,还要花好多时间补充营养 MM 有时间做别的嘛? 有同感。好在我暑假不是那么忙。以后只能挤上网的时间了 hehe, that is so true. I almost quit watering on BBS now, which saves me a lot of time. Of course, I will come and take a peek during the day time.

以下是引用lurenyi在2006-7-19 0:22:00的发言：
Cheer up! I'll keep an eye on this thread. Thanks, and I will update the thread in weekly base if I couldn't do it daily.

以下是引用RunningPig在2006-7-17 23:19:00的发言：
以前跑步从没超过1000米,现在要练马拉松,难度比较大... 我其实很不明白跑了马拉松就能证明什么吗? 马拉松其实对身体并没有益处. 超负和的训练和比赛,对身体的内脏很容易产生伤害. 我有时也是这么想。所以虽然动过跑marathon的念头，还是算了。不过我倒是想有空去凑凑５Ｋ，１０Ｋ之类的热闹。 跑步倒是很好的运动，可惜我常常觉得它太boring, 不如别的运动好玩。。。  

You may entertain yourself by several 5k/10k/Half events. Definitely, you should run a Half first. Happy running

太牛了。我连跑马拉松的勇气都没有。非常敬佩！

update: sorry for the late update. Kind of busy recently, but I do keep up with running plan. Good news is I finished a 10 miles run last weekend, really awesome and I felt I could run even more at that time. At the speed 6.5 miles per hour, I feel very comfortable running. :) Today, run 3.5 miles at speed 6.5-7 m/h, then some brisk walk with 6 session of fast run, at speed 8.5 for 1 min per session. sorry that I can not input Chinese.

以下是引用caine在2006-7-22 19:05:00的发言：
You may entertain yourself by several 5k/10k/Half events. Definitely, you should run a Half first. Happy running Thanks. I think I will run a half first. Now, 5K or 10K is easy for me --- I run at least 5K everyday, and for twice a week I would run more than 10K, at a reasonable speed. but I feel they are totally different from marathon or half marathon.  I do start enjoying running now. It makes me more energic than before and, for only less than two month run, it has already given me a dramatic body-lift. I love that.  

以下是引用gabbie在2006-7-25 19:10:00的发言：
Thanks. I think I will run a half first. Now, 5K or 10K is easy for me --- I run at least 5K everyday, and for twice a week I would run more than 10K, at a reasonable speed. but I feel they are totally different from marathon or half marathon.  I do start enjoying running now. It makes me more energic than before and, for only less than two month run, it has already given me a dramatic body-lift. I love that.   For only two months, your MPW is >20? You are a good runner. If you were not a runner before, better keep an eye on your body's response (message). It is preferred that the MPW (Miles per week) is increased gradually. Don't get yourself hurt. Happy running!

Do you run inside or outside? Wish you are close-by so sometime I can run with you.  I really like your speed and running distance.

以下是引用caine在2006-7-26 0:56:00的发言：
For only two months, your MPW is >20? You are a good runner. If you were not a runner before, better keep an eye on your body's response (message). It is preferred that the MPW (Miles per week) is increased gradually. Don't get yourself hurt. Happy running! Thanks. I have never been a runner before, but I am always quite athletic, especially the endurance part ( as stated above, I could swim 3000 meters without rest). I have learned long time ago from my coach who taught me swimming and boxing that " listen to you body" when exercise, and it is a great advice. As the trainning plan I stick to now does has a gradually increased MPW, however, for me, I have to run at least 3 miles when I start run, just couldn't stop it. By far, I have experienced some knee-pain and hip-pain. The knee-pain went away easily when I added the stretch after running. But the hip-pain is still bothering me a little bit. I am seeking a way to deal with it now.   Thanks for all those who incourage me and advice me on running. Thanks for you all.