＞昨天試了一次, 感覺係好似就黎向前仆
係啊，DVD上面亦都係咁． 原帖由 佐治男孩 於 2009-11-10 23:56 發表 https://www.longrun.hk/forum/images/common/back.gif
真是給這些金髮美女老點了。
各位ching，我剛剛訂了2010芝加哥全馬的旅館，在downtown一個非常好的Fairmont Hotel，一個晚上只是US$139+tax,非常超值的價錢（一般那邊的好旅館都要差不多一晚兩百五以上）。比 ...
佐治師兄，小弟都想往美帝跑一躺，但人地生疏....... 咁多位師兄師姐
Good Running Form
http://www.youtube.com/watch?v=Tx6x2cD6Y8Q
好似幾有用 Geroge ching, 小弟又有問題想請教
其實里數應唔應該計埋warmup cool down
有d話計有d話唔計
其實分別都幾大 eg 5k tempo + 5k warmup cooldown 已經相差一倍 問問佐治兄， 我對CHI running 唔多理解，CHI running 聲稱 Injury Free。但係如果用 CHI running form 來比賽或 Interval，我估都可能會受傷、對不對？係唔係CHI running form 是用來 practice rather than competition? 原帖由 鬼影 於 2009-11-19 20:57 發表 https://www.longrun.hk/forum/images/common/back.gif
問問佐治兄， 我對CHI running 唔多理解，CHI running 聲稱 Injury Free。但係如果用 CHI running form 來比賽或 Interval，我估都可能會受傷、對不對？係唔係CHI running form 是用來 practice rather than competi ...
我個人覺得不能一定保證會做到Injury Free,但是Chi Running可以減低受傷的機會。
比賽跟練跑一樣，我從新用Chi Running之後的一支半馬，跑得特別舒服。也創造了超過自己估計的成績。其實，可以跑快很多，只是不知道自己是狀態好，而且Chi Running夠省力。半馬的最後5k，我也只是用了20分多幾秒。 原帖由 Sicily 於 2009-11-19 12:33 發表 https://www.longrun.hk/forum/images/common/back.gif
Geroge ching, 小弟又有問題想請教
其實里數應唔應該計埋warmup cool down
有d話計有d話唔計
其實分別都幾大 eg 5k tempo + 5k warmup cooldown 已經相差一倍
Sicily 兄，有跑就當然要計算。沒有理由不算Warm up 跟 Cool Down。除非是坐車或騎單車。 原帖由 燉奶佬 於 2009-11-18 15:57 發表 https://www.longrun.hk/forum/images/common/back.gif
佐治師兄，小弟都想往美帝跑一躺，但人地生疏.......
就當是旅行啦:handshake George, I am looking for your opinion that I have a half marathon race on next Sunday and I want to know if I shall adjust my training plan for next week? My training plan for coming week as follow:
Mon: Rest
Tue: Lactate threshold 14.5k
Wed: Med long run 22.5k
Thur: Recovery 8k
Fri: Med long run 19.3k
Sat: Recovery 8k
Sun: Long run 32K
Should I change it to temper week in order for the race or others? 原帖由 Mike_Li 於 2009-11-20 09:43 發表 https://www.longrun.hk/forum/images/common/back.gif
George, I am looking for your opinion that I have a half marathon race on next Sunday and I want to know if I shall adjust my training plan for next week? My training plan for coming week as follow:
...
Mike ching, is your half a week following your 32k long run on Sun.Normally, a 1 week taper is enough for a half.If you really want to race your best, you can probably shorten a bit of your long run, make it 25k or so. George, the race is on the early morning of Sunday. So if you were I, you would carry a tapering on following training week , isn't it? 原帖由 Mike_Li 於 2009-11-20 13:57 發表 https://www.longrun.hk/forum/images/common/back.gif
George, the race is on the early morning of Sunday. So if you were I, you would carry a tapering on following training week , isn't it?
If your half will be part of your 32k day on Sun, and if your half race is kind of important for you, then I will cut some miles onFri.Make it an easy day of 10k or so.Cut a couple of km on Wed.And yes, I would taper a bit for it.If it is a near-termed goal race, Pfitzinger recommends the weekly mileage drops to 60% of peak.I did it for my last Half at the beginning of Oct.I dropped down to 60 miles for the week because I peak at 101 miles.
For Tue's tempo, how long will the tempo portion be?I would suggest running by time for the tempo portion and shoot for 20 min for this week.This will give you some good training, some good leg turnover and but won't tire you out too bad.
Then on Sun, after your race, you can tag on another run of 11k to make it a total of 32k.
[ 本帖最後由 佐治男孩 於 2009-11-20 23:10 編輯 ] 佐治兄!
原來師兄在這兒有個地盤! 小弟又有關於CHI running既野想請教。
昨天剛剛試用CHI running 跑了廿K, 的確比平時快了, 肌肉沒有平時的累, 但感覺上關節的負荷就大了, ankle & knee 都會有酸酸軟軟的感覺, 想問師兄初跑時會不會有這個感覺? 原帖由 kafelnikov 於 2009-11-21 10:42 發表 https://www.longrun.hk/forum/images/common/back.gif
佐治兄!
原來師兄在這兒有個地盤! 小弟又有關於CHI running既野想請教。
昨天剛剛試用CHI running 跑了廿K, 的確比平時快了, 肌肉沒有平時的累, 但感覺上關節的負荷就大了, ankle & knee 都會有酸酸軟軟的感覺, 想 ...
跑對的時候，沒有負荷的感覺。不過，有一點我們可能常忽視，就是步頻。幾乎所有在外國的大師級教練，和像CHI running等跑法，都強調每只腳一分鐘要跑90步，兩只腳加起來就是每分鐘180步。
如果每分鐘沒有達到180步，就必須減低步幅，小步一點。小步跑的話，就可以減低撞擊力，減少受傷的機會。師兄不妨用錶算一算有沒有達到180步。 原帖由 佐治男孩 於 2009-11-21 16:01 發表 https://www.longrun.hk/forum/images/common/back.gif
跑對的時候，沒有負荷的感覺。不過，有一點我們可能常忽視，就是步頻。幾乎所有在外國的大師級教練，和像CHI running等跑法，都強調每只腳一分鐘要跑90步，兩只腳加起來就是每分鐘180步。
如果每分鐘沒有達到 ...
小弟從來未考慮到此問題.... 原帖由 kafelnikov 於 2009-11-21 10:42 發表 https://www.longrun.hk/forum/images/common/back.gif
佐治兄!
原來師兄在這兒有個地盤! 小弟又有關於CHI running既野想請教。
昨天剛剛試用CHI running 跑了廿K, 的確比平時快了, 肌肉沒有平時的累, 但感覺上關節的負荷就大了, ankle & knee 都會有酸酸軟軟的感覺, 想 ...
師兄可唔可以分享一下，你沒用Chi Running時的跑姿是怎樣？用Chi Running你又在那地方改變了跑姿？
自己好像還未領略到Chi Running 跑姿的重點. 原帖由 佐治男孩 於 2009-11-21 16:01 發表 https://www.longrun.hk/forum/images/common/back.gif
跑對的時候，沒有負荷的感覺。不過，有一點我們可能常忽視，就是步頻。幾乎所有在外國的大師級教練，和像CHI running等跑法，都強調每只腳一分鐘要跑90步，兩只腳加起來就是每分鐘180步。
如果每分鐘沒有達到 ...
OH!!!! 等我留意下先!!!! 謝謝師兄指教!!!! 原帖由 wong.siufu 於 2009-11-22 01:15 發表 https://www.longrun.hk/forum/images/common/back.gif
師兄可唔可以分享一下，你沒用Chi Running時的跑姿是怎樣？用Chi Running你又在那地方改變了跑姿？
自己好像還未領略到Chi Running 跑姿的重點.
之前自己用HEEL先著地, 感覺每一步都要用力向前推進。 用CHI running時, 中掌著地, 身體些微向前傾, 讓地心吸力帶我前進, 只用些許力提腳。現在佐治師兄再強調我忽略了的步頻, 想來也對, 步頻快一點, 每步接觸地面時間短一點, 對KNEE & ankle 的壓力也少一點。
<----看我的profile pic, 明顯是heel著地....- -"
[ 本帖最後由 kafelnikov 於 2009-11-22 01:49 編輯 ]
