Let's share the origin and history of running.
(1) The first year of running: read while running, set goals, make plans, and step by step.
Like many people, the original intention of running is to lose weight.
It's nothing to gain weight in middle age. We must get fat, or it will be too late. I began to gain weight at the age of 20 because I ate hard after donating blood in my junior year. In those years, my weight soared from the post-60 s to the post-80 s ... and then I was moderately fat for nearly 20 years. My maximum weight is about 87.5kg, and my waist circumference is more than 2 feet 9 inches at most. Ten years before work, I have to work overtime, have more entertainment, have not enough alcohol and tobacco all the year round, and sleep too much. In recent years, my health has been warned. At the end of 20 12, he was hospitalized for surgery because of illness, and his physical condition has turned yellow. From July of 20 13, I made up my mind to lose weight again, started eating regularly and walking (10,000 steps a day), and my weight began to drop slowly at a rate close to 1kg per month. By the beginning of June of 20 14, I had lost weight 10kg and weighed 75kg. I thought I could start running, so I learned to run again by combining walking and running, in order to continue to lose weight and keep fit. In fact, from the beginning of running, I set a small goal: to run a marathon in the future.
What it looked like at the beginning of 20 12, it felt a bit like Guanhua Liang? )
In my golden age of puffiness (20~40 years old), I tried to lose weight countless times, but all failed. The story is almost always like this: determined to lose weight (almost once a year)-all kinds of self-abuse (trying various methods)-weak illness (stomach pain or persistent cold)-temporarily put on hold (believing that food tonic is better than medicine tonic)-rebound and give up.
(chubby father and son, taken in February 20 14)
The main reasons that triggered my candidacy were: I became a father at the end of 20 13, and I had a son in middle age. I still have a long way to go, and my body must keep up. It is said that this is an era of fighting for dad. If I don't exercise, how can I compete with other parents who are more than ten years younger than myself in the parent-child sports meeting? ! There is a slogan in the alma mater of the university, "Work for the health of the motherland for 50 years". My consciousness is not high, and I have to work healthily for my son for another 20 years. ...
On July 4th, 20 14, I started to open a card in the running bar of Baidu Post Bar, named "I started to fall in love with running at the age of 39".
September 4, 20 14, the first time I ran 10 kilometers, about 1 hour. Through the combination of walking and running, step by step, it took more than three months to slowly increase the single run to ten kilometers, which is not easy!
2014165438+1time taken for the first challenge of half horse distance on October 22nd 1:55:09. Run for nearly half a year, just to challenge the half-horse distance, take your time!
On March 4, 20 15, the first time 10 km ran 45 minutes and took 44:49. With the accumulation of running amount and the decrease of weight, the 10,000-meter performance improved by 15 minutes in half a year.
On March 29th, 20 15, I participated in the marathon for the first time (Arqie), with a net score of 3:5 1:43. The original newspaper was a half-way monk, and it has always been prepared according to the half-way monk. Because I caught a cold for many days before the race, I temporarily changed the number of a runner who reported the whole horse but was not prepared enough. So first, Ma Chun played soy sauce, and ate and took photos all the way 30km ago. I originally planned to run for a full year before challenging the whole horse, but I didn't expect to run so early.
If you look at this certificate carefully, it may be different from most people's first horse. The first 30km took 2:5 1:05, and the average pace was 542, which was 400. 12. 195km later, 1:00:38 was used, with an average pace of 458 and a run of 330. Alas, my first horse!
20 1 May 22, 2005, the self-test half horse ran in for the first time 140, and the time was1hour, 38 minutes and 05 seconds.
Attendance and performance statistics in the first year of running:
Running amount and attendance rate: I was diligent in the first year of running, with a total running amount of 2569km and attendance rate of 207 times, running four times a week on average and taking three breaks. During the period, I also suffered some minor injuries such as muscle strain, but my running was basically uninterrupted. During the period, I only participated in one official competition, Zheng Kai Marathon, or a run. Generally speaking, I followed my own principle of "running more and running less".
Participation: I only participated in one official race in the first year of running, that is, Zheng Kai Marathon. Strictly speaking, it can only be regarded as running, because there is no official certificate and record.
Training plan: Maybe unlike many runners, I ran with goals and plans from the beginning. Before the official start of running, through extensive study and research on the internet, I finally adopted the combined training program of walking and running in the book 13 weeks in love with running. After breaking through 10 km, the next target distance is half a horse, and then I train according to the junior half a horse scheme and the intermediate half a horse scheme in the marathon training highlights. Before I took part in Zheng Kai Marathon for the first time (originally prepared according to the half-horse), I had completed the training of the above two half-horse schemes (12+ 12=24 weeks).
* * * The first year of running is the most exciting, because you can see progress almost every month. After running for a whole year, running has become a habit, laying a solid foundation from heart and lung to bones and muscles to psychology.
(2) In the second year of running, increase the intensity of running, run more and participate less, take your time and slowly.
After running for a year, I found that I really fell in love with running and couldn't stop. The purpose of losing weight at this time is running.
After Arqie, there was only one goal that year, and that was the Beijing Marathon. According to the original plan, Ma Bei was my first horse, and so was my certificate and official achievement (I always disapproved of running, and Arqie was a mistake). Therefore, from 2065438+early June 2005, we began to prepare for the North Malaysia of that year, with the goal of 330. This goal is repeatedly calculated by using running calculator and other tools combined with my one-year running experience and various self-test results, and now it seems more reliable.
In May of 20 15, the weight was reduced to 65kg. In the past two years, the weight was about 40 kg, and the body mass index was less than 22, which was already the standard figure. So stop here and keep it from now on.
The following is my way to lose weight, which is actually very simple. It can be summed up in eight words: two porridge and one meal, and exercise every day. The second porridge is to eat miscellaneous grains porridge instead of morning and evening, and one meal is eaten normally at noon; Exercise every day is to exercise for more than 30 minutes on average every day, mainly running (walking at first), supplemented by strength exercises. This is mainly due to the BBC documentary "Ten Things You Should Know to Lose Weight", and my weight loss method is summarized and refined from this documentary.
2065438+July 2 1, 5 km self-test, 2 1:0 1.
On August 8, 20 15, I participated in the 10 km race for the first time, and Lenovo ran wild, 42:43. With these two "achievements", I seem to see 330 waving to me.
2065438+On August 25th, 2005, Beimaqian self-tested Yasuo 800, reaching the standard. Among them, the fastest 800m in the 10 group is 3 10, the slowest is 3 18, and the average is 3 14. After running, my friends and I were very excited.
On August 29th, 20 15, Beimaqian's self-test pace was 30+, of which the average pace of 3 1km was 449, which was up to standard.
2065438+On September 6th, 2005, Beimaqian tested himself for half a horse, which took 1:33:23, reaching the standard.
20 15 September 20th, Beijing Marathon, favorable weather, favorable place and harmonious people, with a net score of 3:2 1:25. Achieved the phased goal of running into 330 in one year.
20 15 1 1.8, participated in the half marathon for the first time, with a net score of 1:30:45.
20 16 1.4, 5km self-test, 19:43, 20 points for the first run at 5 km.
2016 April 10, Yangling Marathon, private rabbit for friends, 3:26:09.
2016 April 17, Beijing Half Horse Long-distance Running Festival, net result 1:28:56, half horse running for the first time 130.
2065438+June 2 1, 5km self-test, 19:40, the weather heat did not increase much.
Running attendance and performance statistics in the second year of running;
Running amount and attendance rate: In the second year of running, except for the interesting running in June, 5438+ 10, which caused him to fall and rest for nearly two weeks, the rest time was basically painless, so the running amount rose steadily, reaching 3989km, with 235 attendance times, with an average attendance rate of about 4.5 times per week.
Race: There are more and more races this year. There are two full horses (Ma Bei and Yangling), two half horses (Bird's Nest and Long-distance Running Festival) and one10km race. And completed the short-term goal of Beima Maquan 330, and completed the short-term goal of Half Horse 130 for long-distance running.
Training plan: This year, we basically ran according to the whole horse training plan with five weeks as a short cycle in Daniels' running training method, and formulated and completed two whole horse preparation plans. The first one is 20 15 1 1 0 to 20 1 6 April1. The second is the preparation plan for the Beijing Marathon from May 22, 20 16 to September 2065 438+07 17. The core of training is high-intensity running three times a week, that is, an intermittent running (alternating 400/800), a rhythmic running (running 6~ 10km slightly faster than half a horse, or running 2~3km several times at the pace of 10km), and an LSD (long-distance jogging, sometimes accelerating at the end, gradually before the race).
(3) Starting from the third year of running: initial results, summing up and rethinking, and starting again.
There is actually only one goal for 20 16 horse racing, that is, the whole horse runs into 3 10. Because of running in April, I missed two consecutive races in May, and the hot weather in June/July/August is not suitable for rushing to score. This goal can only be achieved in the second half of the year. Of course, the preferred entry target is North Malaysia. This time, preparations for North Malaysia began from the end of May to the beginning of June. I ran 352km/366km/455km/422km in May/June/July/August respectively, with an average of nearly 400km per month. In September, the reduction adjustment began, and the running was less.
On August 6th, the preliminaries in North Malaysia were 6. 13km, with an average pace of 355, of which 5km seconds PB, 19:34 reached the standard.
On August 20th, Bei Ma Qian tested Yasuo 800 by herself, with an average time of 258, reaching the standard. I had a slight cold and diarrhea that day, and I was in a bad state.
On August 27th, Beimaqian self-tested 30+ marathon, with an average pace of 427 at 30km, reaching the standard.
On September 4th, I participated in Happy China Beijing Station 10 km race, and failed to meet the standard on 4 1:35. The competition was held in Orson, and the result was not satisfactory due to the poor heat condition for many days.
On September 17, I participated in the Beijing Marathon for the second time. Fortunately, the weather and condition are not bad, with a net victory of 3:08:5 1, achieving the phased goal of running into 3 10 in two years.
Time always seems to fly by. Unconsciously, I have been running for more than two years. From zero foundation to Malaysia 3 10, my running ability can be said to have been greatly improved, but in retrospect, the whole process is unremarkable. To sum up, the whole process is as follows: setting goals-making plans-executing as planned-repeatedly self-testing and adjusting-completing goals in the competition and controlling weight.
First of all, running should have a goal, and there is motivation when there is a goal. In fact, running is very diversified. Many people I know have their own goals. For example, some people want to be 80 years old, some want to be a "hundred horses prince", and some want to run into a national first-class athlete who meets the 234 standard. My long-term goal is to run healthily and happily all my life, and my short-term goal is to brush PB. At the beginning, I set a few small goals: 330 a year, 365,438+00 in two years. ...
Of course, setting this goal is not a whim. I have been engaged in IT project management of science and engineering, and I am good at research, analysis and estimation. When I first started running, I read a lot of blogs, post bars and books related to running. I am deeply inspired by the running achievements of many people, such as Desert City, whose Sina blog is my first horse racing textbook. For example, the "marathon enthusiast", whose race record has become my race tutorial, and many others, of course, are amateur runners like me. The biggest influence on my goal of 3 10 should be Zhou Zhen, the battalion commander of Tongzhou long-distance running training camp. Running into the marathon is not a dream. 310/s/blog _ b09a7e540102v54z.html "Green Island won the championship in the Straits in World War III"/s/blog _ b09a7e5401kqp. They are all very classic marathon stories, which are of great significance to my race and horse racing style.
In addition, it is very important to lose weight in order to improve marathon performance. It is said that the ideal body mass index for running a marathon is 18.5, which is the lower weight limit of a healthy body. Therefore, if you want to run a marathon fast, you must be thin, at least a standard figure, and not overweight. Why? First, it is easier to get injured because of its heavy weight, and it is impossible to carry out continuous and effective training; Second, for every weight loss 1kg, the marathon performance will be improved by about 3 minutes. I don't want to find evidence of time relationship. If you are interested, you can check Baidu.
Finally, as long as you like running and do it properly, it is not difficult to run into 3 10 in two years. There are too many amateur runners who run better than me. For example, the runner I know "takes dreams as horses?" Live up to youth (zero foundation for 22 months, the whole horse breaks three) "/s? _ _ biz = mza 3 otk 0 MDC zmw = = & amp； mid=2653266002。 Idx = 3 & AMPSN = 8E388ACF4DC00B5169775B05155974. My efficiency is not high enough, and I can only make up for it by running, but it takes too much time and energy to reach more than 400km a month. After Ma Bei, the goal of the first two years can be said to have been successfully achieved. What you need to do is to cool down your horse racing fever and reduce some running and attendance. At present, health is not a problem, so we need to make up more time for work, family and study. Therefore, it is planned to adjust the running plan after going north to Malaysia, and control the weekly running volume at 50~70km, that is, 200~300km per month. After running for more than two years, running has been integrated into life and achieved initial results. There's nothing to prove. What we need to do is to restrain ourselves, not forget our active mentality and continue to run healthily and happily.
Attachment: Goals for the third year of running:
1, reduce attendance and running: run four times a week, rest for three days (2/4/6/ day), run 50~70 times a week, and run 200+ times a month;
2. Further reduce the number of races: 65438+ 0~2 races for the whole horse, 2~3 races for the half horse, 3500 or10000m, and you can test yourself once a month;
3, reduce the enthusiasm for PB: forget 248, it is not so important to run to 300, return to work, return to family, return to life.
(Why 248? I once set a long-term goal to finish the marathon within 4 minutes, which is 2 hours and 48 minutes for the whole horse.
Is to remember. 2065438+September 26th, 2006 Dongying, Shandong.
References:
1, Desert City, Sina blog
2, marathon enthusiasts, Sina blog
3, Zhou Zhen, "two years! It is not a dream for the national second-class athletes to run into the marathon at 3 10! 》
4. Truffles, "Strike hard, 20 15 Target 3 10"
5. Baidu Post Bar's running bar, marathon bar essence area.
6. ian mcneill's Fall in Love with Running 13 Weeks
7. Bart Yasuo, Abe beaufort, etc. , "Marathon Training Collection"
8. Jack Daniels, "Daniels Classic Running Training Method"
9. Hall Higden, the ultimate marathon training guide.
10, Christopher McDougall, born runner
1 1, Scott jurek, vegetarian, practicing and running.
Postscript:
When I made a series of "brilliant" achievements in running, I was praised by many relatives and friends, which made me feel warm and proud. But I vaguely feel that there are two very important people who are actually unhappy. One is the wife and the other is the boss. ...
Everything has gone too far. So, I want to say, when you are addicted to the achievements of running, don't forget:
1, the medals you bought with real money are actually a pile of scrap iron manufactured in batches and circulated in large quantities;
2. The PB you bought with hundreds of times more precious time and energy than real money is only a pure amateur level;
3. When you are running hard in Dayue, when you are learning running knowledge and sharing running experience, think about whether your family and work need you more at this moment. ...
Everything has an opportunity cost. Running is definitely a big pit. It takes courage to jump down and wisdom to climb up.
So, I want to say to myself and my running friends: If you like running, please keep running. There is no doubt that running is good for your body and mind. However, you must not take running too seriously. It is the foundation of a healthy life, just like eating and sleeping, but it is definitely not the purpose. Running is like sharpening a knife. What you sharpen is the knife of the body, and it is also the knife of the spirit. Sharpening a knife is not a mistake for a woodcutter. Sharpening a knife without cutting wood is definitely hooliganism. The significance and value of amateur runners' running should be beyond running. Please don't go to the end, and don't forget the purpose of your running. Life is short, time flies, and there are many things more important than running. Run and cherish it.
References:
1, "Life is more than one marathon, so why another one?"
2. A letter to the runner: I think you'd better cheat.