回復 460# 的帖子
Hello Sapigeon,Nice to meet you!I m glad to have your comment, you are right, to imporve speed needs more interval training on the track/road.Actually I should prefer to have trainning on the track / road, but recently I m not free during night time. That's why I always run on treadmill.
Let's to have our PB in the near future!
Ram
回復 461# 的帖子
Hi Ram,Just to share my experience with you.
When I was around age 26 and I finished my first 10km race in Tai Po Instrustrial Park with the Adidas - King of the the Road" my finish time was 51 mins.After that race, I stopped running for more than 10 years and go for other sport - such as hiking, bicycle and Squalsh.Now I was 46, that means I was over 20 year older and I go back to running training by age 39 and I have trained over 7 years. Now my 10km PB is 45mins 09 sec and I have strong confidence that I will make 10km PB around 42 to 43 mins in the coming Nike 2009.In fact, why I could run faster even I was 22 years older, that is mainly due to two things
1. Weekly interval training - this is train your cardial system ( heart)
2. Weekly Tempo and LSD training - this will train both heart and lung system
My 400m max speed will be around 1min 05 sec ( one lap only) and for 15 laps of 400m is around 1mins 30 to 35 sec for 3 mins interval ( with run and rest).
For Tempo training I will run 4 x 2.5km at speed 4.2 to 4.5mins per km and slow run 500m to 800m to recover
For LSD, I will run 15 to 35km - depends on the race requirement.
Weekly mileage is vary from 20 to 30km ( minimum) t0 80 to 100km ( maximum) - if for the preparation of the Full Marathon - but over 100km will only last for 3 to 4 weeks maximum.
Hope my training information will help you to plan your training program and hope to see your PB soon
Rgds
Sapigeon
回復 462# 的帖子
Dear Sapigeon,Thanks for sharing your valuable running & training experience. I would try to learn from your experience and to improve my running. In fact I have joined trainning class, which leaded by a nice coach, twice a week. The class have intervaland LSD trainning and our coach monitors our progress from time to time.hgjD141ghjghj
You got a very good record time and I believe you can reach your target very soon! I look forwrad to receving your good news, as well as your helpful comment.hgj091ghjghj
Best regards,
Ram
回復 463# 的帖子
Hi Ram,That is good and I started the same way in 7 years ago and my first coach was Mr Lee Kar Lung and I have learnt the all the basic stuff -such as running form and sunning style in slop and flat road etc.
Keep in the training class and you will see some improvement after 6 to 9 month if you really spend your effort during and after the training sections
Rgds
Sapigeon 重未有時間上番跑班,希望e1兩個星期可以上番,無上太耐真係驚脫節.....
09年3月
15 (日) 沙田運動場-馬鞍山運動場 (來回12k)
同兩個朋友做晨操,第一次著Tiger跑鞋,感覺很不錯,由於是日係大笨象單車百萬行,大埔至沙田一段單車徑封晒,唯有跑對岸入馬鞍山,見馬鞍山海旁的工程有進展,相信完工後有一番新景像,以後跑馬鞍山會好正!跑到馬鞍山運動場繞場一周便打道回府 (12k @ 1:10)
16(一) 8k: 6'40/5'31/5'16/4'56/4'59/4'53/4'52/4'45(41'55)
17 (二) 10k: 6'08/5'42/5'25/5'12/5'13/5'00/4'59/4'48/4'48/4'47 (52'07)
3月份里數: 92k 原帖由 ram 於 2009-3-17 14:17 發表 https://www.longrun.hk/forum/images/common/back.gif
重未有時間上番跑班,希望e1兩個星期可以上番,無上太耐真係驚脫節.....
09年3月
15 (日) 沙田運動場-馬鞍山運動場 (來回12k)
同兩個朋友做晨操,第一次著Tiger跑鞋,感覺很不錯,由於是日係大笨象單車百萬行,大 ...
Ram兄,月中就跑左92K，利害！繼續努力:loveliness: 原帖由 神童威威 於 2009-3-18 00:20 發表 https://www.longrun.hk/forum/images/common/back.gif
Ram兄,月中就跑左92K，利害！繼續努力:loveliness:
x2 大家加油...hgj091ghjghj 謝謝威威兄,洛虎兄和奧兄,
小弟暫時的目標都係10ksub50啦,未有目標賽事啊,但有目標磅數140jhvgfc
不過現在都係150-152左右,小弟仍需多多努力.....
[ 本帖最後由 ram 於 2009-3-19 22:13 編輯 ] 09年3月
18 (三) 比對腳休息下,做了上身幾樣weight training 10-12RM
19 (四) 6k 6'13/5'24/5'12/5'03/5'14/4'44 (31'52) 吾夠訓有d疲倦,左腳跟少少反應,都係就住下好 d....hjkuhijuiijho
3月份里數: 98k 09年3月20日(五)
6k: 6'04/5'14/4'54/4'54/4'55/4'46 (30'50)
09年3月21日(六)
網友約跑
– 日落南生圍 20k
今次好多人一齊跑,好熱鬧!
集合時有太陽都重好熱下,幸好半程後涼快少少
去程吾太識路,跑了幾k路口多,要折回一小段再返既定路線
沿途風景秀麗,頭段拍住Oscar兄(1k左右)閒話家常,中段拍住Gills兄(幾k左右)邊跑邊傾下計,不覺地跑完半程,大伙兒補下水小休兼大合照,第一次踏足南生圍,風景果然名不虛傳,只是沒時間慢慢欣賞便要回程
可能中午吃得少,跑了2k左右肚餓,行了幾分鐘去食了一pack麥bar後繼續...
...跑跑下屈教練突然變身為跑手出現身邊,重比他界一野!接近元朗市位置屈教練跑了對面路到匯合時又比他番界!!........再跑至接迎公庵路時屈教練見到驕士同大隻停了一停,小弟趁機畀他一野.........點知不久他又跑上來,給他界界完再畀!!!omg!一日給屈教練界了3野!!!
之後由於天色頗黑了,拍住慢子兄一起慢跑兼要認下路(其實認不到),一路跑一路見人就問路,最後幾百mill ctse都join埋一齊搵路,好彩最後都返到元朗運動場!第二部份當然不減精彩,去元朗池記拆番餐兼beer一beer,好美滿的半天!
3月里數:124K
原帖由 ram 於 2009-3-23 14:36 發表 https://www.longrun.hk/forum/images/common/back.gif
09年3月20日(五)
...跑跑下屈教練突然變身為跑手出現身邊,重比他界一野!接近元朗市位置屈教練跑了對面路到匯合時又比他番界!!........再跑至接迎公庵路時屈教練見到驕士同大隻停了一停,小弟趁機畀他一野.........點知不久他又跑上來,給他界界完再畀!!!omg!一日給屈教練界了3野!!!
屈教練睇人跑自己冇份跑腳痕啦!
難得Cookie爽約武雄大會, 屈教練唔洗驚俾人界佢, 心思思去界人囉!
hjkjhkhjk 係小妹不材, 同佢對調踩"熟女型", 放生佢出嚟ghijhgijghughj 血染南生圍. 原帖由 叮叮噹 於 2009-3-23 14:47 發表 https://www.longrun.hk/forum/images/common/back.gif
屈教練睇人跑自己冇份跑腳痕啦!
難得Cookie爽約武雄大會, 屈教練唔洗驚俾人界佢, 心思思去界人!
係小妹不材, 同佢對調踩"熟女型", 放生佢出嚟ghijhgijghughj 血染南生圍.
叮叮噹吾好更講啦,是次遭遇正好令小弟下定決心有個新目標,...lkjkljkljkl
有日終會去界番屈教練呢! jkljkljkljk
不過ctse說得也對,屈教練當日界完 小弟後表現得相當興奮gfyfgughj
可能佢真係比Cookie界得太多了........hahahaghjghiuijhkj 321南生圍20k後休息了兩天,其實並不太累,只是借口偷懶....
09年3月
22(日), 23 (一) 休息
24 (二) 7K : 6'35/5'56/5'07/4'59/4'59/4'49/4'36 (37'03)
25 (三)6K : 5'50/5'19/5'01/4'55/4'53/4'37 (30'38) 最後1/2K走13.5,開始有少少感覺（想死,但頂得住,下次可以再加d先)ghjkhgugyugy
3月里數: 137K
[ 本帖最後由 ram 於 2009-3-25 14:08 編輯 ] ram兄而家唔去斧山跟謝sir練跑啦？.. 原帖由 cookie97 於 25-3-2009 14:44 發表 https://www.longrun.hk/forum/images/common/back.gif
ram兄而家唔去斧山跟謝sir練跑啦？..
曲奇C姐, 謝Sir係苦山有教練跑咩? 佢都身兼多職喎. 原帖由 Gills 於 2009-3-25 15:15 發表 https://www.longrun.hk/forum/images/common/back.gif
曲奇C姐, 謝Sir係苦山有教練跑咩? 佢都身兼多職喎.
逢星期二同埋星期五會在斧山教學生...
我都有跟佢星期二上呀.. 原帖由 cookie97 於 2009-3-25 14:44 發表 https://www.longrun.hk/forum/images/common/back.gif
ram兄而家吾去斧山跟謝sir練跑啦？..
當然不是啦,其實好想返跑班架,奈何e個月晚上都吾得閒遮......ugjgyjfhf
希望好快可以係跑班見番d周學仔啦!fgyhgjm ram兄:
下次星期六，日約跑唔好靜雞雞啦，下次叫埋我麻hgjD115ghjghj 。 大圍兄:tfyftyftyfrty 一係小弟攪番個約跑: 衝城第二集,不知道有冇其他師兄師姐有興趣呢?yuytuyg
