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Zoo Siab

Txhua tus khiav xav tau PR. (Rau cov tsis yog tus sib tw, uas yog haiv neeg-hais lus rau ntaus koj tus kheej cov ntaub ntawv.) Dab tsi yog tus yuam sij rau pacing ib nrab-marathon zoo meej? Ua tsis zoo-uas yog, khiav qhov tsis zoo cais. Rau kev sib tw ntev dua 15 feeb, qhov tsis zoo sib cais-khiav qhov thib ob ib nrab ntawm kev sib tw nrawm dua li thawj zaug-yuav tig tawm lub sijhawm nrawm dua. Lub hom phiaj khiav thawj ib nrab mus txog ob feem pua ​​qeeb dua li ib nrab thib ob.

Greg McMillan, tus kws sau ntawv, tus kws tshawb fawb, thiab tus kws qhia ntawm McMillan Running hais tias "Nws yuav tsum dhau los ua qhov thib ob rau kev sib tw no," "Kuv nyiam qhov kev cob qhia mantra ' mais kawg, mais zoo tshaj plaws.'" (Rau cov lus txhawb siab ntxiv, mus saib 16 tus kws qhia ua haujlwm siab tshaj plaws uas tau txais txiaj ntsig!) Vim li cas? "Nws yooj yim dua pib qeeb thiab xaus sai dua li lwm txoj hauv kev!" hais tias Jason Fitzgerald, tus 2: 39 marathoner, tus kws qhia, thiab tus tsim ntawm Strength Running. Feem ntau, cov neeg khiav dej num tau teem caij nrawm dhau, sim "them nyiaj" lub sij hawm-ib lub tswv yim ntau siv los muab lawv tus kheej lub ncoo thaum kawg ntawm kev sib tw. Nws yog kev lag luam pheej hmoo, thiab ib qho uas ua rau koj tsoo thiab hlawv tom qab mais, tau siv tag nrho koj cov khw muag khoom muaj zog.


Aim rau qhov tsis zoo sib cais yuav luag ib txwm yog lub tswv yim zoo dua. Txawm hais tias koj lub hom phiaj yog dab tsi, pacing kom khiav nrawm dua ib nrab yuav pab koj ua tiav lawv. Tsis nco qab "banking" lub sij hawm-thiab koj yuav cawm koj tus kheej los ntawm "kev sib tsoo thiab hlawv." Nov yog qhov koj tuaj yeem cob qhia kom khiav "tsis zoo" kom muaj kev paub zoo rau hnub kev sib tw.

Xyaum Khiav Kev Sib Ncaim Tsis Zoo hauv Kev Kawm

Kev ua tiav txhua lub lim tiam kev ua haujlwm nrog kev faib tsis zoo yuav pab ua kom koj lub cev khiav nrawm dua thaum lub cev qaug zog thiab xyaum qhov xyaum ua hauv koj txhais ceg thiab lub ntsws. McMillan qhia tias ua tiav thawj 75 feem pua ​​ntawm kev qhia ua haujlwm yooj yim, sib tham nrawm, tom qab ntawd khaws nws mus txog koj li 10K kev sib tw nrawm lossis nrawm dua rau lub hlis kawg. Lwm qhov kev xaiv yog txhawm rau ua kom koj qhov kev tawm dag zog ua peb. Yog tias koj khiav 30 feeb, khiav thawj 10 feeb ntawm qhov nrawm nrawm, nruab nrab 10 ntawm qhov nruab nrab nrawm nrawm, thiab 10 kawg sai. "Qhov kev tawm dag zog no pab qhia koj qhov twg koj 'kab liab' yog," McMillan hais.


Koj tseem tuaj yeem xyaum xyaum ua haujlwm ntawm kev ua haujlwm ntev yooj yim. Pib qeeb thiab khom mus rau hauv qhov chaw xis nyob. Fitzgerald hais tias "Ob peb mais dhau los koj tuaj yeem maj nrawm yog tias koj zoo siab, ua tiav ntawm qhov nrawm nrawm ntawm koj qhov nrawm nrawm," Fitzgerald hais. (Xav tau lub sijhawm cob qhia? Nrhiav ib nrab marathon txoj kev npaj qhia uas yog rau koj!)

Txhua txhua lub lim tiam, ua kom koj lub sijhawm ntev "ua kom tiav," ua tiav ob peb mais kawg ntawm koj lub hom phiaj kev sib tw. Yog tias koj khiav 90 feeb, khiav thawj 60 mus rau 75 feeb ntawm koj qhov kev cob qhia ib txwm, tab sis ua kom nrawm dua li ntawm 15 mus rau 30 feeb kawg ntawm kev khiav. "Nws yog txoj hauv kev zoo siab kom ua tiav!" hais tias McMillan. Nyob rau hauv ib lub voj voog kev cob qhia, txwv koj qhov kev ua tiav nrawm mus rau peb mus rau tsib tag nrho, vim lawv tshwj xeeb tshaj yog them se.

Khiav Negative Splits hauv Kev Sib Tw Sib Tw

"Kev sib tw sib tw yog qhov muaj txiaj ntsig zoo tsis yog tsuas yog kov yeej kev sib tw-hnub jitters, tab sis kuj rau kev xyaum npaj kev sib tw, tau txais kev kwv yees raug qhov tseeb ntawm koj qib qoj ib ce, thiab pab kho qhov sib tw ntawm kev sib tw," Fitzgerald hais. Yog tias koj lub hom phiaj sib tw yog ib nrab marathon, xaiv 10K txog 10-mais kev sib tw peb txog plaub lub lis piam ua ntej hnub loj. Yog tias koj tab tom sib tw marathon, teem caij ib nrab-marathon plaub mus rau rau lub lis piam ua ntej koj npaj yuav khiav 26.2. (Thiab kev npaj koj lub cev tsuas yog ib nrab ntawm kev sib ntaus sib tua-koj yuav xav tau txoj kev qhia kev puas siab puas ntsws no ib yam nkaus.)


McMillan hais tias "Lub hom phiaj rau cov kev sib tw sib tw no tsis muaj dab tsi ua rau lub sijhawm ua tiav," McMillan hais. "Xwb, tsom ntsoov rau ua li cas Koj khiav cov kev sib tw. "Lub ntsiab lus: Xyaum pib qeeb ntawm cov neeg coob ntawm cov neeg sib tw, cov neeg saib koj zoo siab rau koj, thiab txhua qhov kev zoo siab uas hnub sib tw coj. Yog tias koj tab tom sib tw 10K, McMillan hais tias, khiav thawj plaub mais ntawm lub hom phiaj ib nrab-marathon nrawm, tom qab ntawd nrawm dua 2.2 mais kawg kom ua tiav muaj zog.

Mus rau nplooj ntawv tom ntej rau peb lub tswv yim ntxiv!

Teem Lub Hom Phiaj Zoo

Fitzgerald hais tias "Yog tias koj lub hom phiaj nrawm dua li qhov koj tuaj yeem khiav tau, nws yuav luag tsis yooj yim rau kev khiav tsis zoo," Fitzgerald hais. Siv lub laij lej sib npaug sib tw los teeb lub hom phiaj raws li koj qhov kev sib tw sib tw lossis kev kawm nyuaj khiav ntawm qhov luv dua. Ib yam dab tsi zoo li McMillan Kev Siv Lub Tshuab Laij Teb online lossis McRun app rau iOS thiab Android yuav pab koj ntsaws rau yav dhau los kev sib tw lub sijhawm los xaiv lub hom phiaj tiag.

Hauv kev cob qhia, ua qee lub hom phiaj kev ua haujlwm zoo li peb mus rau rau mais ntawm lub hom phiaj ib nrab-marathon kev sib tw-kom xyaum lub sijhawm rau hauv koj lub cev. McMillan hais tias "Ua raws li koj lub hom phiaj kev nrawm yuav pab koj kom tsis txhob pib nrawm heev vim qhov kev zoo siab ntawm hnub sib tw," McMillan hais.

Pib qeeb rau Hnub Kev Sib Tw

Thaum rab phom pib tawm mus, tiv thaiv kev ntxias kom nce siab. Pib ntawm qhov nrawm uas yog li 10 mus rau 20 vib nas this qeeb dua li koj lub hom phiaj tempo. Xav tias nws yog qhov sov so. Tom qab ib los yog ob mais, nyob rau hauv koj lub hom phiaj pace. McMillan hais tias "Kev sib tw yuav tsum yooj yim rau thawj peb lub hlis twg, nruab nrab-nyuaj hauv nruab nrab, thiab nyuaj heev hauv peb lub hlis twg," McMillan hais. Yog li yog tias koj tab tom npaj rau 2:15 ib nrab-marathon-a 10:18 pace-khiav mus txog thawj peb mais ntawm 10:30 pace, ces nce mus rau koj 10:18 pace rau nruab nrab mais. Fitzgerald hais tias "Qhov no ua rau muaj sijhawm txaus los ua kom nrawm dua thaum lub sijhawm kawg mus txog peb mais, vim tias koj yuav tsis hlawv ntau dhau lub zog thiab roj thaum ntxov," Fitzgerald hais.

Yog tias koj xav tau kev pab, pib rov qab mus rau hauv pob lossis nrog pab pawg qeeb dua li koj ib txwm xav yuam koj tus kheej kom qeeb. Tab sis nco ntsoov: "Kev sib tw ntau txog lub siab ntau dua li lub cev," McMillan hais. “Koj yuav tsum nco ntsoov qhov ntawd koj nyob hauv kev tswj hwm."

Tau txais koj lub ntsej muag Game On

Fitzgerald hais tias "Kev ua tiav sai yog kev puas siab puas ntsws loj," Fitzgerald hais. "Nws yog ib qho tseem ceeb kom ntseeg txoj kev kawm uas koj tau ua tiav thiab lees paub qhov kev xav tau nrawm ntawm nkees, mob ob txhais ceg."

Xaus kev sib tw sai dua li koj pib nws tsis yooj yim. Tab sis nws yog yam koj yuav tau kawm rau, thiab nws tsis mob ntau dua li lwm txoj hauv kev. Cia siab tias qhov kev tshawb fawb qhia tau hais tias-qhov pib qeeb me ntsis ua tau pab koj mus sai dua thaum kawg. Kev tshoov siab kom ntaus txoj kev taug kev? Sau npe rau ib qho ntawm 10 tus poj niam sib tw saum toj kawg nkaus hauv lub tebchaws!

Tshuaj xyuas rau

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