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Single-Session Workoutsfor Marathoners
Why training once a daycan work to your advantage
Published August 15, 2011

When 24-year-old Yuki Kawauchi became the firstJapanese runner to cross the finish line at the 2011 Tokyo Marathon (2:08:37,third overall), race officials were left scratching their heads. Who was thisguy? Did he, an amateur runner who had previously run 2:12 despite holding downa nine-hour-a-day job while training for the marathon, really just outrun anentire field of full-time, triple-digit-mileage-logging Japanese pros?
He did.
当24岁的Yuki Kawauchi(川内优辉) 以成绩2:08:37,且作为日本国内选手第一、赛事第三冲过2011年东京马拉松比赛终点时,赛会官员抓耳搔腮:这人是谁? 尽管他之前跑出过2:12的成绩,可作为一名每天正常工作九小时的业余跑者,为何比赛场上那些日本国内职业选手更为出色呢?

Now that Kawauchi’s story is well-known, one thingthat sticks out about it is his training in the lead-up to Tokyo: He turnedhimself into a 2:08 marathoner by maximizing single-session runs. In Kawauchi’scase — an unsponsored office worker holding down a full-time job — followingthe traditional elite marathoner’s playbook of accumulating 120-plus weeklymiles through multiple “doubles” spaced evenly throughout the week simplywasn’t possible.
Kawauchi didn’t have the time.

Comparing his training log to that of most otherfull-time marathoners, one thing stands out: mileage. Kawauchi only manages torun about 373 miles a month — about half the amount his professionalcounterparts log. His weekly schedule was incredibly simple: one long run(22–28 miles), one speed session, and one trail run in the mountains; the restof his runs were timed at 70 to 100 minutes.
That’s it.

Was Kawauchi onto something here? Sincemost runners don’t have the luxury of sponsorship and are usually too busy toregularly fit doubles into their regimen, should they take the Kawauchiapproach to marathon training? What are the benefits of maximizing singles formarathoners? What are the potential pitfalls?

Before answering thosequestions, it’s important to understand the changes that the body undergoes whenit runs for a long period of time once a day. Marathon Performance TrainingGroup’s elite coach Brad Hudson says the magic number to hit in a single run is80 minutes. “A lot of the science shows that once you reach the 80-minute mark,there is a bigger benefit in endurance enzymes made.” Hudson notes that studieshave shown that the differences of enzymatic production from 60 to 80 minutesare enormous.
在我回答问题之前,重要的是要了解每天一次距离拉后身体会有何化。拉松训练营的精英教Brad Hudson认为单次跑步时间80钟为最佳:大量科学实验证明一旦你跑步时间达到80,最有利于提高耐力生。实验还显示:跑60和跑80,所生的的数量还是很大区别的。

Long singles also make you a stronger runner. Thelonger amount of time spent during one session increases the flow of blood tothe muscles. Ligaments and tendons are strengthened; capillaries grow and moreoxygen can be delivered to the working muscles. Additionally, completingtraining in singles allows the body more rest. “When you are doing singles, youare giving the body a full 24 hours of rest,” Hudson points out.As a coach, Hudsontypically has his marathoners doing just two of these single runs a week — therest of the sessions are doubles. But he says that for most runners looking tocomplete 70 miles and below a week, all singles is the way to go. “As ourrunners try to increase their volume into the 90- and even 100-mile range, wehave to start including doubles,” he says. “But we still take advantage of the80-minute rule for our doubles, where we will have one of the runs at 10 milesor more.”

One of Hudson’s athletes who fits thisbill is former Penn State All-American Tyler McCandless, who recently PR'd atGrandma’s Marathon (2:17:09). McCandless says that Hudson has him running 130miles a week, of which 90–100 are singles. “In marathon training, the longersingle runs are important. They build mental toughness to handle ‘grinding out’the miles in the marathon,” he says.
夕法尼大学生Tyler McCandlessHudson的弟子,Grandma拉松事中跑出2:17:09的成。他Hudson要求他周训练130英里(208公里),其中90-100英里(144-160公里)是距离拉。他拉松训练中,距离拉非常重要,它能磨你的精神,以便能更好地控制比

Another benefit thattakes place during the long single is that you burn more fat than you do withtwo shorter doubles. Run Mammoth coach Terrence Mahon has his athletesincorporating two singles a week for that very purpose. “We take advantages ofsingles to teach the body, metabolically, how to burn fat at more efficientrates,” he says. “That is typically much harder to do when runs are under onehour.” On these longer runs, Mahon urges caution in terms of pace. He wants hisrunners staying in a zone where they aren’t becoming glycogen-depleted. “Welook at that,” he says. “Sometimes we’ll do glucose testing, lactate testing,and heart rate monitoring to make sure they aren’t running at a state wherethey are going to burn too much sugar.”
另外相比一日两练(相短距离),距离拉能燃更多脂肪。 Terrence Mahon练让他的运动员每周行两次距离拉。他距离拉身体加快新,高效燃脂肪,但如果每次训练少于1个小就很有如此效果。但同他提醒运动员距离拉练时要控制奏,以免糖原耗尽。他们给动员做糖原、乳酸和心率的测试,以控他的速度而不会消耗太多的糖分。

Along the lines of fatburning, one thing that runners seeking to maximize their training in singlesshould be cognizant of is the dietary changes they may have to make as theystrive to run longer in one session. “You have to make sure you are getting youressential fatty acids in and also replenishing your glycogen,” notes Hudson.“You absolutely have to make sure you are eating and drinking immediately afteryour runs. You have to load up on your carbs. If you are constantly runningglycogen-depleted it’s very easy to get overtrained and injured.”
距离拉脂肪的同,跑者需要相应调食。 Hudson提醒道:跑者必须摄入必需的脂肪酸和充糖原。每次跑步训练结束后要食和水,入大量的碳水化合物。如果常在糖原枯竭的情况下训练,很容易训练过度和受

So what does this allmean for a runner who wants to approach their training week differently byincreasing the amount of single-session runs?

If you are a marathoner who currently doubles, itmight be a good idea to increase your overall strength and efficiency byexperimenting with singles. Consider taking a week “off” of doubles and make ita singles-only week where the goal for every run is longer than 80 minutes(gradually working up from 60 minutes). Pay attention to how your body respondsto that new, singles-only week, and consider working in these types of weeksroutinely during your marathon buildup in order to increase your overallstrength.

If you find yourself in Kawauchi’s shoes, holdingdown a full-time job and are only able to run once a day, then pay closeattention to three things you may not have looked at previously: your averagepace during all your runs (ensuring you aren’t running too fast in everysession so that you don’t become glycogen depleted and that you are maximizingfat burning), duration (aim for exceeding 60 minutes), and nutrition (properfueling after your run).  
假如你和Kawauchi,有着一份全工作,只能余地一日单练,那你要密切注意以下三点:平均配速(确保不要跑地太快以免耗尽糖原,尽量以最大燃脂肪的配速锻炼); 续时间(以超60钟为);养(训练完后正确的补给)。

Admittedly, singles-only training isn’t for everyserious marathoner. But the next time your schedule and clean clothes hamperdon’t allow for you to cram in that second run, consider the benefits ofheading out just once in the day.
然,每日单次距离拉练这种模式并不是适合每一个拉松手。 但是如果在接下去时间里行程很忙且不允你短内安排第二次训练,你完全可以考每日只一次距离。


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LZ已经说了啊!每周3次!LSD;速度;耐力  发表于 2013-1-31 21:51
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