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我的MAF180,我的梦碎330——2014重马后记

12年夏就从芝加哥跑友 Wuyan 处知道了MAF180训练法,当时练了几天,然后又因初穿VFF五趾脚右脚背拉伤,伤好后没有多久,左脚再伤,这次是足底筋膜炎,一度非常痛苦,到13年一月才勉强恢复训练,所以去年重马只能半马酱油,当天着Bikila出战,15公里因突闹肚子,后在临时厕所排队加解决耽搁了近十分钟,最后159完赛,本来酱油也就不计较了。

去年大概是六月底左右,足底筋膜炎突然就痊愈了,所以七月底决定重新MAF,MAF心率150。正值最热三伏,天天40多度,根本5公里就热爆,坚持,但量上不去。8月下了几天雨,抓紧上量,当月192km。我一贯不屑操场套圈,认为枯燥无味,有违我诗意奔跑的原则,所以全部在马路上练,但我这儿没平路,各种马路起伏较大,MAF配速在5:20-6:00之间震荡。

反正就是一直跑一直跑,月量在150km左右水平,出勤率并不高。

其间受到两个刺激,彻底改变了我的训练态度。一是上马,平时差不多的小伙伴们一片31X的PB。二是 王乐lele 的《突破全马330》文章让我大受刺激。其主要观点有2个:一是必须重视场地跑,体会平稳配速感觉;二是要跑330,平时得跑到430配速才有富裕。

不能再酱油了,于是给自己14年定下基调:周破70km,月破300,年破3000。应该说强度还不算大,今年先看,明年根据情况再调整。主要重心:耐力、越野。马拉松作为训练基础。

正好今年一月各地雾霾,我将训练全部搬到田径场,不跑不知道,一跑吓一跳,在操场上MAF我竟能跑破5分的配速,真是大喜过望,当月月量破300km。二月依旧,但我将路跑、跑山与场地相结合,没想到经过场地跑的训练,有氧能力又有所提高,上马路MAF心率也能破5了。

一直到重马前一天,全部按MAF训练,放弃其他一切疗法,只跑Maf,不跑速度。通过半年来的训练,一个三伏、三九的坚持,MAF已有巨大收获,平时场地MAF心率状态最好已经能跑到4:30,马路则慢一点。

3月22日,今天重马开始了,我只想轻松330。基本战术:前半程配速争取不掉到4:50,后半程不掉5就走路都进330了。

今天前半程较理想,大概不到100分钟,没有去发力,因为平时已经放弃速度练习,大概预估我的乳酸门槛配速可能在420左右,我不想去碰这条线,心率也就在150左右,比较轻松。在我前面只有310的兔子。28、9km的时候出了点小状况,有点小岔气,右腹略有疼痛但不很严重,放慢了点,跑了大概2英里左右得到了恢复,其间损失30秒,影响不大。此时315兔们仍在我后,330兔就更远了。

我本身是赤足、极简党,平时训练95%是穿VFF,有时佐以其他的极简类跑鞋,长期的VFF左脚前掌左右各打了2个老茧,所以跑久了也是非常疼,一直非常担心这个问题,这次全马思来想去,决定穿阿迪的极简adipure gazelle,这鞋平时穿的不多,让人爱恨交加,有时穿状态好,有时状态差,主要考虑前掌还有那么一点缓冲。大概到了31、32km准备上速的时候,杯具就发生了。这时感觉左脚前掌脚底打起了水泡,前掌、全掌、后跟法均疼痛难忍,只能改为咬牙慢颠。自此配速一落千丈,心率跌到130多,只能无奈看一干好友、跑友不断超越,最后338冲线。中间肌肉、关节没有任何不适,全程只吃了2支胶、1颗盐丸。跑完,大腿略有酸痛感,回家后才发现左脚哪里什么水泡,磨成巴掌大的大血泡,袜子已成血染风采,洗完澡,挑破,贴上邦迪,2天后应该就OK了,并无大碍,但比赛中这种小问题却是致命的。

总结:为自己的失误买单,自吞苦果,梦碎330。尽管梦碎,但也看到了希望和信心,如果要跑310的话可能要努把力,330却不是很难的事。坚持MAF,提高最大有氧能力,并不用跑太快就能达成。练MAF的朋友们坚持住了,挺过三伏与三九你就有收获。

上2个数据图供大家分析参考,冲线时没有忘按表,但好像没有按动,到了打印成绩发现表还在走,才赶紧停表。
PiC
PiC
PiC

虽然没有冲330成功,但还是有一些经验分享给坚持Maf180的跑友们:

  • 当然,首先肯定是坚持Maf不动摇,可以放弃其他一切方法,不必专门再去练速度,乳酸门槛或间歇无氧等,这些方法我前几年都练遍了,只能说可能会有小进步,但总体提升不多,还是提高最大有氧能力是王道,最大有氧提高后,速度将大幅提升,水到渠成。
  • 一定要重视场地跑,王乐说得也非常有道理,场地提供了最理想的环境让你去体会平稳配速+平稳心率的感觉(MAF要的就是平稳心率)。要耐得住枯燥,当你不戴MP3在操场上能撑到半程的距离那就算是脱胎换骨了。
  • 核心力量要加强,我的体会是当你的配速达到430以上的时候,全靠腰部核心支撑,否则不可能撑得长久。仰卧起坐、俯卧撑等这些无器械的都足矣了,但每天不能断
  • 有时跑山、跑坡对心肺也有促进,不必太多

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