Mike_Li 2011 比賽過後的日常練習

Mike_Li

Date: 02-04-10
Time & Temp: 11:15, 22C
Distance and Total time: 3.8k in slow run with 5 x 100 m stride run; 25:46
Lap time
12:23
13:22

Mike_Li

Date: 05-04-10
Time & Temp: 09:10, 22C
Distance and Total time: 16k in slow run: 1:30:43
Lap time
20:47 (South Horizons to Aberdeen Athletic field)
35:18 (Aberdeen Athletic field to South Bay)
34:48 (South Bay to Aberdeen Athletic field)
Today run with Longrun members, it is first time be with them and feel good.

[ 本帖最後由 Mike_Li 於 2010-4-7 09:35 編輯 ]

Mike_Li

Date: 11-04-10
Time & Temp: 16:10, 27C
Distance and Total time: 5k in medium slow run: 27:06
Lap time
8:45
8:27
8:46
1:07

Mike_Li

扭傷腳踝已一個半月，但總是未能全癒！右內側韌帶在蹬腿時，總是有點疼痛和緊。終於下定決心於星期二找了位骨傷科醫師。我對跌打一直抱有保留態度，但這位醫師是一位同事推薦的，所以放膽試試。第一日醫師用梅花針幫我做刺絡拔罐和溫經，次日只作了溫經治療。醫師說不用再來了，一兩天便好了，溫經可在家中自已做。他倒是個老實人，我的患處一天比一天好，疼痛和拉緊感覺也有所改善，真可望在這星期內完全康復！

Mike_Li

Date: 18-04-10
Time & Temp: 16:05, 22C
Distance and Total time: 8k (3.8 @ slow run; 3.8 @ aerobic run;and 400 m cool down);49:30
Lap time
13:23
13:08
9:54
9:13
3:51
試跑，跑沒有痛和韌帶拉緊；但cool down run反覺韌帶有點緊和痛，希望ok lar.

Mike_Li

今年真黑仔，腳傷剛治癒但上星期二又受傷！這次比較麻煩，腰椎間盤突出。已做了一星期物理治療，行動已沒有痛楚和自如，但彎腰還有問題，看來要休息多兩個星期！！原本在五月份作speed training的計劃又泡湯了。

Mike_Li

Checkie
人年紀大，病痛自然多！幾個星期後再約師兄跑番轉。

Mike_Li

Date: 21-05-2010
Time & Temp: 17:20, 31C
Distance and Total time: 4k @ slow run ;23:14
Lap time
13:30
9:44
After a long break due to injure of ankle and lumbago, I resume my run with care to make sure I will not hurt again. First lap run slowly for warm up and run in relax for the next lap, I feel good after a long rest.

Mike_Li

Date: 29-05-2010
Time & Temp: 15:20, 31C
Distance and Total time: 6k @ slow run ;32:43
Lap time
10:21
11:43
10:38

Mike_Li

Date: 30-05-2010
Time & Temp: 16:05, 28C
Distance and Total time: 6k @ slow run ;34:11
Lap time
10:53 @145
11:39 @152
11:39 @153

Mike_Li

Date: 04-06-2010
Time & Temp: 17:15, 28C
Distance and Total time: 8k @ slow run ;47:10
Lap time
9:43@144
9:24@154
9:13@159
9:26@161
9:26@162

Mike_Li

Date: 05-06-2010
Time & Temp: 16:15, 28C
Distance and Total time: 4.8k @ relax run ;27:00
Lap time
9:11
8:55
8:53
After the first lap run , I feel my back not going well, so I just run two more and hope it will ok on tomorrow.

Mike_Li

Checkie, Thank you . Do you start your training schedule yet?

[ 本帖最後由 Mike_Li 於 2010-6-6 15:08 編輯 ]

Mike_Li

Checkie兄，努力加油呀。

Mike_Li

Date: 13-06-2010
Time & Temp: 17:15, 30C
Distance and Total time: 4k @ relax run ;24:34
Lap time
13:11
11:23

Mike_Li

受傷到復完差不多四個多月，八月份開始重新練習。
week 1: total 21.75 km
week 2: total 25.58 km
week 3: total 34.43 km

Mike_Li

多謝大B兄提點。

Mike_Li

Checkie兄，多謝。都系慢慢跑o下！

Mike_Li

8月份共慢跑了143.2km，9月希望可以再加里數。

Mike_Li

Checkie兄，9月份又要停跑，因腰傷病情反複！您進度怎樣？是否跟Pete's program？希望可以和師兄跑一轉，奈何.....