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原帖由 michaelyw 於 2008-12-16 20:47 發表
以我愚見 (雖然我點都跑唔到sub 1:40),要練到1:30 以內,除了平時regular 均速跑外,interval speed work 是不可或短缺的。隔日跑21.1K 可見ching 的耐力是很好的,所以在往後的訓練可在速度著手。
我稍後會打這邊 ...
From "runner's world" (唔好意思, 份雜誌係英文來的)
In school, I had an exercise physiology professor, Dr A, who extolled the virtues of regular exercise, and lived those lessons outside the classroom. Dr A, as evreyone called him, rode the exercise bike and walked regularly, lifted weights, played basketball and ran. On his 50th birthday he ran 50 laps around the track and shot free throws until he sunk 50 in a row. (大致講一位50歲成日做運動的體育教授,沒什麼特別,可skip)
One day Dr A was recounting his latest exercise feats (豐功偉績) to a colleague who felt that Dr A had crossed the line from advocate (擁護者) to braggart (吹牛的人). "Dr A," he said, " just because you exercise every day doesn't make you any better than me." (大致話有位人兄對Dr A的言論感懷疑, 認為每天做運動並非使一個人強的主因,這裡"強的意思也許是解作健康/有耐力).
Dr A conceded (勉強承認) that he might not be "better" from a moral standpoint, but launched into a 10 minute pitch, outlining the positive physiological changes that regular aerobic activity (有氧活動) creates, from improving VO2 max to increasing the size of the mitochondia - the power plants of cells that make the energy we need for daily life. So, by a number of measures, Dr A reasoned, he actually was better. (Dr A 認為有氧活動可使人變強,AGAIN, 這裡"強的意思大概是解作健康/有耐力)
Dr A, now well into his seventh decade, still keeps a full teaching schedule, and he stil bikes, walks, strength-trains, and runs. So who better to ask how athletes can go stronger longer? (Dr A 現已年屆七十仍然做到很多劇烈運動,也可以同時繼續他的工作,無疑他是適合去談論如何令運動員去得更強更耐)
Dr A recommended a workout with superfast intervals and active recovery to improve sustained intensity (See "Fast and Active", below.) (重點所在:變速跑+短時間休息 能延長個人在高速跑步的持久力,下面會打出詳細內容)
Any high-intensity aerobic or anaerobic (缺氧運動,eg: 100m, 200m sprint) work produces lactic acid (乳酸,這裡有不少師兄都曉得這個). When you stop or walk between intervals, your muscles get plenty of time to absorb it before you run the next interval. In this workout, though, you run the intervals at near full-tilt (for example, 400s at your kilometre race pace rather than a 5K pace 這裡應該解作: 跑幾sets 400m連休,而跑速應是你跑1公里的時速而非5公里,這是很高強度的速跑,應該達最高心跳率的90%以上), but stay in motion between the intervals. This teaches your body to process and absorb higher levels of lactic acid (在中途休息的半分/分半時間要保持走動,以使身體能夠吸收更高程度的乳酸) and builds your psychological tolerance for it) (這也是重點所在,心理忍耐力也需要時間克服和增強,有時我們練速跑時會有作嘔的感覺,這是因為大腦因應身體在進行高強度的運動時,心怕會對生命危險而作出的警示,從而減慢跑者的步行,然這種警告通常是過於保守的。), so that ultimately yo ucan run at a higher intensity for a longer time (這也是如何半馬突破1:30的訣竅). You also increase the size of mitochondria, so your body can make more energy. These benefits can make you stronger - no matter what distance you're training for.
Recently, I saw Dr A running with a colleague 20 years his junior. His pace has slowed, but his evangelical message of exercise persists with every run. (最近看到Dr A 與一位年輕他二十年的人跑,他確實是較慢的一位,然他對運動的熱誠依舊持續於他在每一次的跑步)
[ 本帖最後由 michaelyw 於 2008-12-16 22:55 編輯 ] |
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