全馬訓練請益 - 路跑 Road Running

By Daniel
at 2018-01-15T12:22
at 2018-01-15T12:22
Table of Contents
小弟178/87 跑齡約1年
從去年五月開始接觸半馬
原本是減肥才跑後來跑出興趣 (115Kg->85) 練全馬後體重上升(亂吃 補太爽)
跑量從去年11月前100k/月 增加到現在200k
目前10k PB48:03、半馬PB1:46:34
最遠32k 3:03:27
從去年開始以萬金石sub4 為目標訓練
目前菜單
星期二、三 輕鬆跑 8k path:5:30-6:00 (有時候跑小山路)
星期五 tempo 8-10k 大約五分速
週末 LSD27-32k path: 5:30-6:00
主要問題是跑LSD 每次都很慘
通常差不多過20k後 開始有點不舒服 (小腿 腳底 腳姆指)
跑完左右小腿上方外側和腳底板前側都蠻酸痛的 但自己又覺得不是受傷的痛(走路休息
一下會改善)
而且因為跑不快 都會跑超過2.5hr
請問我LSD練法該如何改善 (疼痛和速度)
--
從去年五月開始接觸半馬
原本是減肥才跑後來跑出興趣 (115Kg->85) 練全馬後體重上升(亂吃 補太爽)
跑量從去年11月前100k/月 增加到現在200k
目前10k PB48:03、半馬PB1:46:34
最遠32k 3:03:27
從去年開始以萬金石sub4 為目標訓練
目前菜單
星期二、三 輕鬆跑 8k path:5:30-6:00 (有時候跑小山路)
星期五 tempo 8-10k 大約五分速
週末 LSD27-32k path: 5:30-6:00
主要問題是跑LSD 每次都很慘
通常差不多過20k後 開始有點不舒服 (小腿 腳底 腳姆指)
跑完左右小腿上方外側和腳底板前側都蠻酸痛的 但自己又覺得不是受傷的痛(走路休息
一下會改善)
而且因為跑不快 都會跑超過2.5hr
請問我LSD練法該如何改善 (疼痛和速度)
--
Tags:
路跑
All Comments

By Oliver
at 2018-01-20T01:41
at 2018-01-20T01:41

By Charlie
at 2018-01-24T15:00
at 2018-01-24T15:00

By Megan
at 2018-01-29T04:20
at 2018-01-29T04:20

By Isla
at 2018-02-02T17:39
at 2018-02-02T17:39

By Charlie
at 2018-02-07T06:59
at 2018-02-07T06:59

By Hazel
at 2018-02-11T20:18
at 2018-02-11T20:18

By Joe
at 2018-02-16T09:38
at 2018-02-16T09:38

By Oliver
at 2018-02-20T22:57
at 2018-02-20T22:57

By Anonymous
at 2018-02-25T12:16
at 2018-02-25T12:16

By Daph Bay
at 2018-03-02T01:36
at 2018-03-02T01:36

By Adele
at 2018-03-06T14:55
at 2018-03-06T14:55

By Delia
at 2018-03-11T04:15
at 2018-03-11T04:15

By Freda
at 2018-03-15T17:34
at 2018-03-15T17:34

By Heather
at 2018-03-20T06:53
at 2018-03-20T06:53

By Robert
at 2018-03-24T20:13
at 2018-03-24T20:13

By Queena
at 2018-03-29T09:32
at 2018-03-29T09:32

By Linda
at 2018-04-02T22:52
at 2018-04-02T22:52

By Kama
at 2018-04-07T12:11
at 2018-04-07T12:11

By Hedy
at 2018-04-12T01:31
at 2018-04-12T01:31

By Todd Johnson
at 2018-04-16T14:50
at 2018-04-16T14:50

By Puput
at 2018-04-21T04:09
at 2018-04-21T04:09

By Poppy
at 2018-04-25T17:29
at 2018-04-25T17:29

By Genevieve
at 2018-04-30T06:48
at 2018-04-30T06:48

By Mary
at 2018-05-04T20:08
at 2018-05-04T20:08

By Madame
at 2018-05-09T09:27
at 2018-05-09T09:27

By Charlie
at 2018-05-13T22:46
at 2018-05-13T22:46

By Belly
at 2018-05-18T12:06
at 2018-05-18T12:06

By Carol
at 2018-05-23T01:25
at 2018-05-23T01:25

By Sandy
at 2018-05-27T14:45
at 2018-05-27T14:45

By Madame
at 2018-06-01T04:04
at 2018-06-01T04:04

By Rosalind
at 2018-06-05T17:24
at 2018-06-05T17:24

By Eartha
at 2018-06-10T06:43
at 2018-06-10T06:43

By Liam
at 2018-06-14T20:02
at 2018-06-14T20:02

By Donna
at 2018-06-19T09:22
at 2018-06-19T09:22

By Eartha
at 2018-06-23T22:41
at 2018-06-23T22:41

By Franklin
at 2018-06-28T12:01
at 2018-06-28T12:01

By Xanthe
at 2018-07-03T01:20
at 2018-07-03T01:20

By Necoo
at 2018-07-07T14:39
at 2018-07-07T14:39

By Tracy
at 2018-07-12T03:59
at 2018-07-12T03:59

By Ida
at 2018-07-16T17:18
at 2018-07-16T17:18

By David
at 2018-07-21T06:38
at 2018-07-21T06:38

By Andrew
at 2018-07-25T19:57
at 2018-07-25T19:57

By Genevieve
at 2018-07-30T09:17
at 2018-07-30T09:17

By Agatha
at 2018-08-03T22:36
at 2018-08-03T22:36

By Ivy
at 2018-08-08T11:55
at 2018-08-08T11:55

By Todd Johnson
at 2018-08-13T01:15
at 2018-08-13T01:15

By Donna
at 2018-08-17T14:34
at 2018-08-17T14:34

By Olivia
at 2018-08-22T03:54
at 2018-08-22T03:54

By Hedwig
at 2018-08-26T17:13
at 2018-08-26T17:13

By Wallis
at 2018-08-31T06:32
at 2018-08-31T06:32
Related Posts
金門馬

By Elma
at 2018-01-15T11:11
at 2018-01-15T11:11
老調重「談」之2017新北市鐵道馬拉松接力

By Kelly
at 2018-01-15T10:17
at 2018-01-15T10:17
肯亞選手奪雙冠 Kamiti破2014年紀錄

By Frederic
at 2018-01-15T09:32
at 2018-01-15T09:32
Forunner235睡眠資料不會上傳

By Ophelia
at 2018-01-15T06:51
at 2018-01-15T06:51
皇后盃第36屆全國女子驛傳

By Doris
at 2018-01-14T23:21
at 2018-01-14T23:21