This box will be fixed on your screen using Firefox, Opera9 or IE7.

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

50 Comments

  1. massage lyon pas cher Comments @ 00:47:55 on 2017-05-29

    Thank you for sharing your info. I truly appreciate your efforts and I am waiting for your next
    post thanks once again. https://goo.gl/maps/RLPFGxUQTms

  2. Buy Anonymous Proxy Comments @ 09:00:57 on 2018-02-09

    Hi there, its pleasant piece of writing on the topic
    of media print, we all know media is a fantastic source of
    information.

  3. minecraft Comments @ 16:18:39 on 2018-09-06

    I really like your blog.. very nice colors & theme.

    Did you create this website yourself or did you hire someone
    to do it for you? Plz reply as I’m looking to construct my own blog and would
    like to find out where u got this from. thanks

  4. minecraft Comments @ 15:44:44 on 2018-09-07

    Greetings from Idaho! I’m bored to tears at work so I decided to browse your website on my
    iphone during lunch break. I enjoy the knowledge you provide here and can’t wait to take a
    look when I get home. I’m amazed at how quick your blog loaded on my phone ..

    I’m not even using WIFI, just 3G .. Anyways, good site!

  5. minecraft Comments @ 20:52:01 on 2018-09-08

    Hurrah! At last I got a webpage from where I know how to in fact
    obtain helpful data regarding my study and knowledge.

  6. minecraft Comments @ 02:26:17 on 2018-09-10

    You actually make it seem so easy with your presentation but I find
    this topic to be really something which I think
    I would never understand. It seems too complicated
    and very broad for me. I am looking forward for your
    next post, I’ll try to get the hang of it!

  7. minecraft Comments @ 01:13:52 on 2018-09-11

    Great post. I used to be checking continuously this blog and I am impressed!
    Extremely helpful info specially the final section :) I care for such information much.

    I used to be seeking this particular info for a long time.
    Thanks and good luck.

  8. minecraft Comments @ 22:28:43 on 2018-09-11

    Do you have a spam problem on this website; I also am
    a blogger, and I was wondering your situation; many of us have created some nice procedures and we are looking to swap methods with others,
    be sure to shoot me an e-mail if interested.

  9. minecraft Comments @ 14:01:39 on 2018-09-12

    Wonderful work! That is the kind of information that are supposed to be shared around the web.
    Disgrace on the seek engines for not positioning this submit upper!

    Come on over and seek advice from my website . Thank you =)

  10. minecraft Comments @ 19:41:43 on 2018-09-13

    Hey there! Do you use Twitter? I’d like to follow you if that would be ok.

    I’m definitely enjoying your blog and look forward to new updates.

  11. minecraft Comments @ 04:20:01 on 2018-09-15

    Nice post. I learn something new and challenging on websites I stumbleupon everyday.
    It’s always useful to read through content from other authors and use a little something from other websites.

  12. minecraft Comments @ 05:13:42 on 2018-09-16

    I am no longer sure the place you’re getting your info,
    however good topic. I must spend a while learning more or working out more.
    Thanks for fantastic information I was in search of this info for my mission.

  13. minecraft Comments @ 07:43:24 on 2018-09-17

    You are so cool! I do not suppose I have read through something like this before.
    So great to find another person with a few original thoughts on this
    topic. Really.. thanks for starting this up. This website is something
    that is required on the internet, someone with some originality!

  14. minecraft Comments @ 22:55:09 on 2018-09-17

    I’ve been browsing online more than three hours today, yet I never found any interesting article like yours.

    It is pretty worth enough for me. In my opinion, if all site
    owners and bloggers made good content as you did, the web will be much more useful than ever before.

  15. minecraft Comments @ 18:14:40 on 2018-09-20

    Appreciating the time and effort you put into your site and in depth information you provide.
    It’s good to come across a blog every once in a
    while that isn’t the same unwanted rehashed material.
    Fantastic read! I’ve bookmarked your site and I’m including your RSS feeds to my Google account.

  16. minecraft Comments @ 05:40:47 on 2018-10-01

    Everyone loves it whenever people come together and share thoughts.
    Great website, stick with it!

  17. minecraft Comments @ 08:00:47 on 2018-10-01

    Hi there it’s me, I am also visiting this website daily,
    this web page is in fact good and the people are actually sharing pleasant thoughts.

  18. minecraft Comments @ 08:59:19 on 2018-10-01

    Its like you read my mind! You appear to know a lot about
    this, like you wrote the book in it or something. I
    think that you could do with some pics to drive
    the message home a little bit, but instead of that, this is great blog.
    An excellent read. I’ll definitely be back.

  19. minecraft Comments @ 11:23:41 on 2018-10-01

    Hey very nice blog!

  20. minecraft Comments @ 16:30:03 on 2018-10-01

    First off I want to say superb blog! I had a quick question which I’d like to ask if you don’t mind.
    I was interested to find out how you center yourself and clear
    your thoughts prior to writing. I’ve had a difficult time clearing my mind in getting my thoughts out.
    I truly do enjoy writing but it just seems like the
    first 10 to 15 minutes are lost just trying to figure out how to begin. Any
    recommendations or hints? Many thanks!

  21. minecraft Comments @ 17:14:45 on 2018-10-01

    It’s truly a great and useful piece of info. I’m happy that you
    shared this useful information with us. Please keep us up to
    date like this. Thank you for sharing.

  22. minecraft Comments @ 22:43:09 on 2018-10-01

    Hi there to every , since I am actually keen of reading this webpage’s post to be updated daily.
    It consists of pleasant stuff.

  23. minecraft Comments @ 23:17:39 on 2018-10-01

    Have you ever considered about including a little bit more than just your articles?
    I mean, what you say is important and everything. But imagine
    if you added some great photos or videos to give your posts more, “pop”!
    Your content is excellent but with pics and videos, this site could certainly be one of the greatest in its niche.
    Awesome blog!

  24. minecraft Comments @ 07:58:26 on 2018-10-02

    Good info. Lucky me I came across your site by accident (stumbleupon).
    I have book marked it for later!

  25. minecraft Comments @ 11:00:01 on 2018-10-02

    Hello there I am so thrilled I found your blog page,
    I really found you by error, while I was researching on Digg for something else, Regardless I am here now and would
    just like to say cheers for a remarkable post and a
    all round entertaining blog (I also love the theme/design), I don’t have time
    to go through it all at the minute but I have book-marked it and also added your RSS feeds, so when I have time I will be back to read a great deal more, Please
    do keep up the fantastic job.

  26. minecraft Comments @ 15:10:14 on 2018-10-02

    I’m really enjoying the theme/design of your site.
    Do you ever run into any internet browser compatibility
    problems? A few of my blog visitors have complained about my website not working correctly in Explorer but
    looks great in Safari. Do you have any ideas to help
    fix this problem?

  27. minecraft Comments @ 16:04:08 on 2018-10-02

    I every time used to study post in news papers but now as I am a user of internet therefore from now I am using net for articles, thanks
    to web.

  28. minecraft Comments @ 04:17:51 on 2018-10-06

    Wow, that’s what I was exploring for, what
    a stuff! present here at this web site, thanks admin of this web
    site.

  29. minecraft Comments @ 08:03:45 on 2018-10-06

    Amazing things here. I am very satisfied to see your article.
    Thank you a lot and I’m looking ahead to contact you. Will you kindly drop
    me a e-mail?

  30. minecraft Comments @ 21:05:24 on 2018-10-06

    Hello There. I discovered your blog the usage of msn. That is a
    very smartly written article. I’ll be sure to bookmark it
    and return to learn extra of your helpful info.
    Thanks for the post. I’ll certainly comeback.

  31. minecraft Comments @ 10:35:31 on 2018-10-07

    No matter if some one searches for his required thing, so he/she wishes to be
    available that in detail, thus that thing is maintained over here.

  32. minecraft Comments @ 11:33:01 on 2018-10-07

    Keep on writing, great job!

  33. minecraft Comments @ 22:17:48 on 2018-10-07

    Spot on with this write-up, I actually feel this web
    site needs a lot more attention. I’ll probably be returning to read more, thanks for the advice!

  34. minecraft Comments @ 08:04:53 on 2018-10-08

    Good day! This is kind of off topic but I need some advice from an established
    blog. Is it difficult to set up your own blog? I’m not very techincal but
    I can figure things out pretty quick. I’m thinking about making my own but I’m not sure
    where to begin. Do you have any ideas or suggestions?
    Many thanks

  35. Finance Homework Comments @ 14:41:48 on 2018-10-08

    This a good way to appreciate the teacher as they put their efforts to train students. UK dissertation Writers appreciates the teachers.

  36. C Assignment Help Comments @ 18:03:53 on 2018-10-08

    Such a nice post, keep up the fantastic work

  37. minecraft free download 2018 Comments @ 22:24:07 on 2018-10-08

    Hey there would you mind letting me know which web
    host you’re using? I’ve loaded your blog in 3 different
    web browsers and I must say this blog loads a lot quicker then most.

    Can you suggest a good hosting provider at a reasonable price?
    Thank you, I appreciate it!

  38. minecraft free download 2018 Comments @ 01:24:10 on 2018-10-09

    I really like looking through a post that will make men and women think.
    Also, thanks for allowing for me to comment!

  39. minecraft free download 2018 Comments @ 01:38:41 on 2018-10-09

    I don’t know whether it’s just me or if perhaps everybody else encountering issues with your blog.
    It seems like some of the written text in your content are running off the screen. Can somebody else please provide feedback and let me know if this is happening
    to them as well? This may be a problem with my browser
    because I’ve had this happen previously. Appreciate it

  40. minecraft free download 2018 Comments @ 03:07:55 on 2018-10-09

    Have you ever considered about adding a little bit more than just your articles?
    I mean, what you say is important and all. Nevertheless just imagine if you added
    some great photos or videos to give your posts more, “pop”!
    Your content is excellent but with pics and clips,
    this website could certainly be one of the most beneficial in its field.

    Good blog!

  41. minecraft free download 2018 Comments @ 12:23:25 on 2018-10-09

    Highly descriptive article, I liked that a lot. Will there be
    a part 2?

  42. minecraft free download 2018 Comments @ 16:28:44 on 2018-10-09

    Good post. I learn something new and challenging on sites I
    stumbleupon on a daily basis. It will always be useful to read content from other authors and
    practice a little something from other sites.

  43. minecraft free download 2018 Comments @ 02:59:50 on 2018-10-10

    What’s up to all, how is all, I think every one is getting
    more from this website, and your views are fastidious designed for new visitors.

  44. minecraft free download 2018 Comments @ 04:17:34 on 2018-10-10

    Hey! Do you know if they make any plugins to safeguard against hackers?

    I’m kinda paranoid about losing everything
    I’ve worked hard on. Any recommendations?

  45. minecraft free download 2018 Comments @ 06:16:45 on 2018-10-10

    I’ve learn a few excellent stuff here. Definitely price bookmarking
    for revisiting. I wonder how so much effort you put to make this type of wonderful informative
    web site.

  46. minecraft free download 2018 Comments @ 12:25:28 on 2018-10-10

    Very nice post. I just stumbled upon your blog and wished to say that I have really enjoyed
    surfing around your weblog posts. After all I’ll be subscribing on your feed and I am hoping
    you write once more soon!

  47. minecraft free download 2018 Comments @ 17:46:10 on 2018-10-10

    Hey would you mind letting me know which webhost you’re utilizing?
    I’ve loaded your blog in 3 different web browsers and I must say this blog loads a
    lot quicker then most. Can you recommend a good web hosting
    provider at a honest price? Thanks a lot, I appreciate it!

  48. minecraft free download 2018 Comments @ 21:47:57 on 2018-10-11

    Wonderful beat ! I would like to apprentice while you amend
    your website, how can i subscribe for a blog site? The account helped me a acceptable deal.

    I had been tiny bit acquainted of this your broadcast provided bright clear
    concept

  49. minecraft free download 2018 Comments @ 22:41:54 on 2018-10-11

    wonderful post, very informative. I ponder why the opposite experts of
    this sector don’t notice this. You must continue
    your writing. I’m confident, you’ve a great readers’ base already!

  50. shared proxies Comments @ 09:46:55 on 2018-10-14

    What’s up it’s me, I am also visiting this site on a regular
    basis, this web site is in fact good and the users are
    actually sharing good thoughts.