一跑30K以上強度跑就受傷 - 路跑 Road Running
By Olivia
at 2013-02-27T14:34
at 2013-02-27T14:34
Table of Contents
2個月前，在狀況正好時挑戰自己第一次30K練習，之前最多跑25K
當時以配速4：10跑完，但就開始了受傷養傷渡日如年的日子持續了一個月，
之中只能休息跟緩跑，不然連走路都會痛（小腿脛骨內側）
之後決定對於長距離還是保守點循序漸進避免再次傷害，
練了30K*2 35K*2的LSD 配速約6分，跑完很輕鬆，腳沒有任何不適，
以前每週一次的間歇也不練了，頂多跑一次配速3：45～3：50的5K練習
（體力心肺有下滑，但初馬日期逼近，很怕再受傷了）
上週日決定來場40K練習，配速約用4：30完跑，心肺方面OK
但一樣的地方又受傷了，走路都會隱隱作痛
著實讓人不解，以前還在練半馬時怎麼練都沒受傷過
看著很多人的練習記錄，也都有長距離的馬拉松配速跑
一時都不知道該如何訓練了...
原PO沒有目標的成績壓力，只希望上場時能表現自己的100％
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PS.週訓練計畫是1次有強度的10K、1次輕鬆10K、30KM+長跑
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