My aerobic encounter with sunshine (part two)

? The result came out, and it broke three successfully. I thought I would burst into tears after crossing the line, but I didn't, just really happy.

? I hugged the other two members of the broken team less than 8 seconds apart. I only think of another person we should thank-a ray of sunshine.

? Before the game, I was nervous, nervous and excited. With the number of 2 hours, 59 minutes and 32 seconds on my watch, I expect everything to be practical and happy. Although I didn't bring my mobile phone at that time, I could feel that the friends who cared about me in the group must be beaming, and I could feel that the teacher must be excited and happy. Because this third rest is not only my personal victory, but also the victory of sunshine aerobic heart rate method, which completely subverts the traditional training method.

? Looking back on the training one month before the competition, the plan given by the teacher is still four times a week, and every time I basically train for 60-75 minutes in my aerobic heart rate interval 145- 150. Even the training that the teacher said to give the experience object a rhythm once or twice was completely cancelled. There is even no training to improve the heart rate interval. The only time I ran the longest training class was 145- 150, and my heart rate was 85 minutes. I ran down to 18 km, that's all.

? Every time I receive a training plan, I ask, is there only 150 heart rate this week? The teacher will only say: just practice according to my plan. I will practice whatever the teacher says, and I will never practice the project by myself. 0 intensity, 0 long distance, 0 strength training. There is nothing about interval running, pace running and rhythm running, but I am sticking to my aerobic interval.

? Now lie in bed and recall the scene of the game. It really feels like a dream.

? In fact, I went to deposit my bag very early at the beginning, but I waited in line for the toilet for too long and waited for nearly 40 minutes, so I missed the gathering time of the three teams. The team that breaks three is the student whose teacher knows to run deep horse. It is estimated that the students who can break three in the race have pulled a small group and suggested starting together and controlling the rhythm together. A * * * five people, the other four are old land, mountain wind, light and sanshui. Sanshui is the first horse, and the pre-competition training is irregular. Lao Lu should actually be at 255, but for various reasons, the aerobic pace has dropped, so the teacher pulled him over to help us control the speed. ) Look at the time. I entered the track without hesitation when I couldn't see anyone at the appointed meeting place. Looking at the people who have lined up in the dark, I am looking for a familiar figure. I saw the shadow of the mountain wind near the end, but there were so many people that I couldn't let him hear me even if I shouted desperately.

? Think about what I told them before. If you are scattered by the crowd after shooting, try to run to the right, because the pace teacher has already decided with us, so we will meet.

? So I'm not in a hurry. Even if I'm stuck in the back, I'll stay at ease. When I was in line, they saw me wearing a coat and asked me how much I wanted to run. I calmly said that I was going to break 3. Looking at those surprised eyes, my heart is as calm as water. One or two people asked me to show them my number book, saying that they must remember my number card and check the results after the game. Now you can imagine that brother's expression. (^^)

? Watching the crowd surge and knowing that the game had started, I took off my coat and put it on the railing next to me, and walked to the starting point with everyone. I stared at the right and trotted, hoping to keep myself warm. As soon as the timer at the starting point passed, I immediately pressed my watch to start timing. At this point, the gunshots have passed for nearly a minute. Then I ran all the way through the crowd. Before I ran two steps, I saw another member of the broken team. Everyone was relieved and finally met.

The picture above is a photo of all the players assembled at the beginning of the game. It is really precious!

? All right, let's get started.

The first five kilometers arranged by the teacher must keep the speed of 4 minutes 18 seconds, and speeding is not allowed, but the flow of people is too large, which blocks the way forward, not to mention 4 minutes 18 seconds. If you run with people for 6 minutes 18 seconds, it is estimated that you can't run 1 km. So I first took them to speed up the left and right penetration and break through the tight encirclement. It takes about 500 meters to get better, and there are not so many people. I only heard from Lao Lu, who was in charge of speed control, that it was too fast, too fast, almost 3 minutes. After breaking through the stream of people, I said to them, well, we can control the speed for 4 minutes 18 seconds now, or we will be scolded by the sun when we reach 5 kilometers.

? Then the five of us made steady progress together, and we were relieved that Lao Lu led the team to control the speed. Because watches are not necessarily accurate, we can only tell each other the pace of watches to judge whether the speed is accurate.

? Look at your watch and see the road sign 1 km before you know that the positioning of your watch should be more accurate for the time being, 4 17. Go ahead for about 4 kilometers, and the position is basically around 4 16-4 17. While shouting for the two guys to control the speed, I estimate that the first five kilometers mentioned by Sun should be controlled at around 2 1 minute and 30 seconds. Looking at the time card, I was in a trance. I actually saw 22 minutes and 38 seconds. Later, Brother Lu reminded us that it was more than a minute late, and it should be about the same. This is a sigh of relief, and you can continue to refuel at full throttle. ...

? Next, we increased the pace of 4 minutes 14 seconds to run forward. To tell the truth, we have never run so fast in the past six months, and now we run so fast without catching our breath. I used to look at the heart rate, which is similar to what the sun said. Before he ran, he told me that I was running at a pace of 4 15, my heart rate was almost 165- 168, and my watch showed 165. I was really easy to control.

? We can almost describe the first half of the horse with jokes, and the two boys around us couldn't help rushing up when they saw the girls. In fact, I know in my heart that they really want to take me to the top of the women's charts. And I know better in my heart that my goal is to break three, and I must stabilize the first half of the horse to succeed.

? However, it's really cool that large forces surpass people together. We are in step. Only breathing and neat footsteps remind me of Cathy's steadiness when I got on the horse and caught up with me. Yes, this is the power of aerobic, and this is the pace of people who have practiced aerobic.

? So I keep reminding them, come on! Slow down! The pace is 4 1 1, so slow down. It is estimated that when it was more than ten kilometers, old Lu Fang slowed down and found the light first. In fact, I feel very sad, but our other teammates must continue. Lao Lu can't control the speed for us, we can watch the time by ourselves.

? About ten kilometers later, I actually saw two black players. I really find it incredible that I actually passed that black girl? ! This force can pretend to be furious.

? Basically maintained the rhythm of 4 1 1-4 14 in the half horse, and the half horse line showed 1 hour 29 minutes. After all, my half horse got a PB by the way, which is about 1 hour and 28 minutes.

? After half a horse, Sanshui was a little at a loss, and his light state was not bad. The first half of the horse basically didn't feel uncomfortable, but the more it ran, the more comfortable it became. Seeing the opposite person turn around, I see acquaintances desperately greeting each other and cheering each other up. Sanshui saw me so excited and asked leisurely, are you still broken? ! I had to hold back my laughter and restrain myself a little.

? But after running for 25 kilometers, I feel more and more sore in my thighs. I knew it must be lactic acid accumulation. I adjusted my running posture and foothold slightly and moved on. At this time, the pace basically reached 4 minutes 16 seconds. At 29 kilometers, I remind you that you can eat energy glue. In fact, I am also very tired and sour, thinking that I can eat glue to replenish energy when I reach 30.

? Strange to say, every time I eat energy glue, I will run a long way, and my legs and feet will accelerate unconsciously. After 30 kilometers, Sanshui passed the water station and didn't catch up.

? The light began to worry again, and basically asked about the next two kilometers. What about Sanshui? What about Sanshui? I told him with the strength of my last speech that it doesn't matter, just run forward. Break three teams, one less.

? The marathon is more than 30 kilometers away from the start of the real marathon. After 30 kilometers, I have no extra strength to speak. I can only answer all the questions breathlessly.

? After running 35km, Guang Guang steadily accelerated his pace, and I didn't call him. I thought he was in good shape today and should be able to run better than us. Then I watched him drift away. After eating the last piece of energy glue, I expect energy to come soon. Seeing another girl in front, I decided to rush forward.

? After 35 kilometers, I was the only person whose speed was similar to that of the mountain wind, and I could hear his steady steps following.

? 37.5 to 40 kilometers, I run very hard. Some runners said they saw me when they turned back, and I looked miserable at that time. Yes, at that time, there seemed to be a little man in my body dragging me desperately and not letting me go forward. But, for a moment, it made me feel good. When I turned around, I saw a 3 15 rabbit balloon across the street. This time last year, I wanted to break 3 15. This year, we can throw 3 15 rabbits across the street. It's not a little cool, it's a feeling of being awesome.

? Then I felt that the energy glue I ate for 35 kilometers began to work, and my legs began to fly forward in big strides. At about 4 1 km, I caught up with the light. I looked at my watch, and it was less than five minutes before 1 1. All I could think about at that time was that I must not lose face. I have to break these three hours. It is really necessary to use all your strength to mobilize slow muscles and stride to the finish line.

? When crossing the line, the timer showed 30 1, paused, and then looked down at the watch to show 2: 59: 32, so I began to laugh wildly, started to jump, and began to look for friends who were disconnected together, and gave them high-five and hugs. It is not easy. But, really! Cool! Yes!

? Here, I want to interrupt a news story about looking for photos. Please contact the photographer who saw us hug and take pictures last. We must thank you very much. I think that moment is worth cherishing all our lives. This is really the feeling of comrades in arms.

? I really admire the teacher's prediction. In the past six months, I saw the teacher predict the students' grades in the group, and the error was almost no more than 2 minutes.

? In the past six months, my training plan may be the easiest among all the students. Basically, it began to run again in June, and the running volume in three months was only 250 kilometers. The maximum running distance before the race is only 282 kilometers. (This also includes my 2 km warm-up before each training, and my heart rate 125). It's really only four times a week, and each time is basically 60-75 minutes. June is miserable, mainly because Boma's knee hurts when he comes back. You can only run for 40 minutes every day in June, and your heart rate 140. However, after this deep horse race, my knee has stopped hurting. It seems that I have been reborn through aerobic training.

? Never run long distances, never run intervals, and have no core training. Only running ... It only took me half a year to improve the marathon score from 322 to 259, PB 23 minutes. It took me almost half a year to break through the 320-315-310-305-300 mark.

? In our group, countless friends have had this magical experience after training. We run aerobic, we live a healthy life, eat a healthy diet, live a regular life, and we quit the bad habit of drinking and smoking. We have ushered in our PB again and again, and we have achieved the results we want in the fastest time. We enjoy the marathon we love with the healthiest lifestyle.

? If you have the desire of PB, if you can live by yourself, if you can quit smoking and drinking, if you can keep training for four times for 60-75 minutes, then we welcome you to join our team.

? In fact, after the game, many runners told me that you can rob money at this level. But I'm really not interested in robbing money. I have a dream, that is, to help teachers popularize the sunshine aerobic training method, let more people know and start training, and improve the overall level of China Marathon. I believe that in the near future, not only black people, but also more yellow people will be active on the marathon stage. The yellow race is not only Japanese, but also China.