Love4Life ; Live4Running

文章來源：跑者世界   譯者：李瑞純 Steffi Lee
https://www.runnersworld.com/nutrition-weight-loss/a20826888/the-right-way-to-carbo-load-before-a-race/

很多朋友誤以為我要去德國，也有人認為我要去英國 (北愛爾蘭才是英國屬地)。而我要去的地方其實叫愛爾蘭共和國 (Republic of Ireland)。
欣賞了美麗的賽道，時間來到6m40s時，看到房子變多了，我知道終點快到了 [喜極而泣]，我。好。感。動。
看影片快播，才恍然覺得42.195k 真的挺遠的，快播也要7分鐘才能看完全程。

 
 
我只能說，感謝有波士頓馬拉松，讓很多人的腳步一直在忙

平常有訂閱runner's word e-newsletter的習慣，這週看到這篇談論呼吸的介紹，上amazon看這本書的評論，等級很高。今晚把這方法融入我的3kx3 的訓練，是真的值得好好練習的招數，或許很多人早也如此做過。陪跑者也曾在室內肌力訓練時，要我練習腹式呼吸法，只是都沒加以善用。
http://www.rwrunningonair.com/rwrunningonair/pt/index?mktOfferId=RWD60182&keycode=231938&product_code=121780&smartcode=1278160038669900001501473365520130628
By learning how to belly-breathe — chances are, you don’t — your lungs will be able to fill with the largest amount of air. This transfers more oxygen to your working muscles — for peak performance that seems effortless!
重點在於學習用腹式呼吸，肌肉會得到更多的氧氣。想要有"尖端表現" 似乎不太費力就可達成。
這裡面有提到一個跑者使用這方式後成績從2h52m 推進到2h13m，相當驚人!

Natural Defenses Stay healthy with these top immune-boosting foods.
By Liz Applegate Ph.D. Image by Katy Lemay From the March 2009 issue of Runner's World
Ref:http://www.runnersworld.com/article/1,7120,s6-242-300--13056-0,00.html?cm_mmc=Facebook-_-RunnersWorld-_-Content-Nutrition-_-ImmunityBoostingFoods
休息週時，用力吃。。
Eat: Onion What For: This versatile veggie is high in quercetin[洋蔥含有的槲黃素(Quercetin)能抗發炎、抗過敏 槲黃素是很強的抗氧化物,抗氧化力是維他命E 的50倍,維他命C的20倍,其分子結構小,為水溶性,容易被人體吸收], a powerful antioxidant known for its antiviral properties. In studies with runners and other athletes, scientists from Appalachian State in North Carolina have shown that daily doses of quercetin can reduce viral infections as well as inflammatory response to heavy exercise.

顯然我們經常在這七種錯誤的輪迴裡~~DANG
 
7 Mistakes to Avoid on Your Long Runs
Reference:
http://www.active.com/running/Articles/7-Mistakes-to-Avoid-on-Your-Long-Runs.htm?int=50-3

By Coach Jenny Hadfield
For Active.com
The long run is truly the bread and butter of an endurance running program. It teaches your body how to spend time on its feet, how to utilize fat as a primary fuel source and is a dress rehearsal for the big dance.  The secret in perfecting your long runs is to keep it simple and avoid making these common training mistakes.
1. Running too far too Quickly
太快地就想開始跑很長的距離
Soon after you commit to a half or full marathon, it's time to train. Excitement from the target can encourage runners to tackle longer runs than their bodies are ready for at that point, which can quickly lead to aches, pains, burn out and poor performance down the road. The greatest way to assure your success on race day is to follow a plan that starts from where your current fitness level and mileage is. For example, if your longest run is 4 miles, you'll want to find a plan or create one of your own that starts no higher than 5 miles for the first long run. This may not look all that exciting. However, the goal isn't about how many miles you tackle each week; it's about getting to the start line healthy, fresh and ready to rumble. Start from where you are and you'll perform well, recover better, and have fun along the way.
2. Running too Fast
跑太快[又出現了] 
 
 The difference between running for fitness and training for a long-distance running race is one stays consistent week to week (fitness) and the latter builds and progresses throughout the season. Because of this progression, it is important to vary your effort level as you train. In other words, run at a pace that is easy and conversational. If you can talk while you're running the long run, you're at the right effort. If you can't, you're running too fast. Avoid trying to run the long runs by a pace or target time. This sets you up for the race pace training disaster where you feel great for about four to six weeks, then things start to crumble when your energy levels decline, your body aches, and performance begins to suffer.
3. Fueling With too Much Sugar
過多的糖分攝取
Sports drinks and other on-the-run fueling products such as gels, beans and Clif Shot Bloks were originally invented to supplement your energy intake. Your body can only take in so much energy in the form of sugar, and when you exceed that level, it causes nauseau and stomach upset. The idea is not to replace the energy lost while running but to only replenish some of what is lost. This, I believe has been lost in marketing translation.
Everyone will have their own unique menu for fueling on the go. Some go with sports drinks only as it contains both sugar, electrolytes and fluid and is easily digested. Others go with sports drinks plus a gel along the way. Still others go with the simplicity of water, use electrolyte tabs such as Nuun and Succeed or gels as their main source of energy.  Confused yet? You should be. Endurance fueling has become as intimidating as selecting a cereal at the grocery store. Keep it simple and target to get in 30 to 60 grams of carbohydrate per hour for runs longer than 60 minutes.
If you are on the lighter side, lean toward the lower end of the range and vice versa. Practice this in training to identify which products agree with your system. Avoid mixing a sports drink with a gel or beans, as all of these products are designed at about a 6 to 7 percent sugar concentration to allow for quick absorption rates. If you mix sports drinks with a gel, this increases that concentration level and you'll develop sugar belly. You can also develop this condition if you take in too much sugar during the run. Keep track along the way, and you'll develop a recipe that works for you. Look at the carbohydrate content on the label. Aim for an hourly rate on the low end of the range, and tweak it from there. You'll avoid a lot of issues along the way and take in only what you need to replenish.
4. Running by Pace Rather Than Feel
別老在用配速跑步，而不聆聽身體的聲音
The easiest way to bonk during a long run is to run it by a pace. Pace is only the outcome. It's not the target. When you run by feel (effort level) and stick with a conversation-pace effort, you'll always be in the right zone for that day. This is because there are a variety of things that affect performance and turn your normal easy 10:30 pace into a hard run.
Running on a very hot day will be much harder on the body. Lack of sleep, stress, training fatigue from other workouts and more can affect your performance. If the goal is to train in the easy effort so you can cover the distance and recover efficiently, you can't pin this running goal on a specific pace. Doing so can lead you to over training and under training and will rarely keep you in the optimal zone. Listen to your body, do a talk test, and stick within the easy zone when going the distance.
You'll teach your body how to utilize fat as the primary fuel source, get in quality time on your feet, and recover more quickly. As you develop your long-distance resume and your body adapts to running longer, you can weave in faster paced long runs to fine-tune race-day performances. But this is best left for those who are seasoned and have a solid base of miles behind them.
5. Running too Many Long Runs Back-to-Back
太多的背對背長跑訓練
It's easy to get caught up in the numbers game. That is, getting in a lot of back-to-back long training runs and believing you have to run the race distance before you run the race. Just because you can do something, doesn't mean you should. A long run schedule should ebb and flow through two to three building weeks and cutback weeks to recover.
Once you get into the longer miles, you can alternate a longer run one weekend with a shorter run the next. This allows your body time to recover from the last effort before you hit your next building long run. Running too many long runs back to back (12, 13, 14, 15, 16...) can lead you quickly and efficiently to no man's land where you're fatigued and struggle to make it through the day. It's not about the total miles. It's about the quality of the long runs.
6. Training with a Buddy Even Though They Aren't in Your Pace
跟與非自己實力相當的跑者一起練習
One of the best parts of being a long distance runner is running with a buddy or group but if they aren't at your fitness level you can end up running too quickly or slowly and both can have a negative effect on performance. I've already mentioned the reasons to avoid running too fast and going it too slowly can alter your natural stride and increase impact forces on the body. Train at your effort and find a buddy or group that closely matches it and schedule a post run breakfast to catch up with your buddies outside your zone.
7. Catching up on Mileage When you Have a Set Back
當練習計畫落後而去追趕里程數
The training plan is a blueprint that will evolve and change as you progress through the season. In the event you get sick, miss a training run while on vacation or have other issues that get you off track along the way, it is better to merge back into the plan and modify than to try and catch up. This is one reason I create training plans over 14 to 20 weeks for half and full marathons. It allows for a few missed days and week.  Avoid catching up with the plan and flow from where you are. When you miss a week due to illness, you are coming back from the illness and the time off. The best route is a few test runs of 30 minutes or so to remind your body that you're a runner. From there, you can build back up in mileage while keeping it at an easy effort for the return week. The key is to give your body time to get back into the swing of things rather than jumping back in. It is better to toe the line healthy and with a few less long runs under your belt than to show up hurt or fatigued after having crammed in all the scheduled runs. Your training plan is a work in progress. Let it naturally flow with the rhythm of your life.

Easy Does It Reference:
Follow these slow-it-down rules to get stronger, fitter—and faster. By Meghan G. Loftus Image by Tim De Frisco From the September 2011 issue of Runner's World

Ref: http://www.runnersworld.com/article/0,7120,s6-242-300--12554-1-1-2,00.html
Eat More Protein Runners skimp on this key nutrient--but you need more than you think By Christopher Percy Collier Published 03/28/2008

Resource: http://planetultramarathon.wordpress.com/2008/01/01/eating-for-endurance/
http://www.ehow.com/info_7872199_eat-50mile-run.html
超級馬拉松 or ironman -
每15-20分鐘，超過8 ounces 運動飲料+1/4的energy bar [應該是可用其他相似的raw food替代]
一小時至少吃到400-500卡路里的食物。

蘿菈在浪海中發起她的手擺問題，剛好找到一些影片，順便提醒自己,正確的跑步姿勢除了提升效率外，更重要的是避免運動傷害。[愛跑快把墊肩拿掉啊~]