Mike_Li 2011 比賽過後的日常練習

Mike_Li

Due to No 8 typhoon hold up, last night training was postponed to today.
05-08-2009
Started at 9:45, temp. is 27C and with strong wind and rain occasionally.
With 10 x 100 m speed run and jog between each run.
19.7;20.0;24.0;22.4;21.4;22.3;22.3;21.5;23.0;22.1
Then start 12Km aerobic run
11:34@152
11:39@155
12:07@154
12:07@154
12:21@154
12:27@154
Total time for above exercise is 1:12:37@154 in 13Km

Mike_Li

06-08-2009
Ran at 20:45, hot weather with breeze. Tonight ran 16km in aerobic run, total time was1:28:26. Time for each lap as follow:
10:40
10:22
10:31
10:51
11:09
11:22
11:43
11:44
I changed my striding frequent on tonight training. Hope increased in striding frequency (~165/min) can reduce the chances of injury and improves my running efficiency. I felt hard after first 3 laps and dropped in running speed, it properly due to hot weather, my fitness and changed in running pattern. I believe I will adapt my new striding frequency soon.

Mike_Li

Hi Aronld,

Each lap is about 2Km (1.9xx Km), and you can count your stride frequency by simply rhythm, likes beats in singing.

Mike_Li

08-08-2009
Today started at 9:30, weather is hot and I bought with a bottle of water. I drank every 4Km.
Total time used for 8Km recovery run was 45:45 and lap time as followed:
11:15
11:13
11:29
11:46
Hope I can get up earlier on tomorrow (before 5:00) for my weekly medium long run (21Km), otherwise, I properly cannot complete it when the sun show up. I am not sure whether I will take laps or go to and fro South Bay on tomorrow training because I have to bring with a liter of water.

Mike_Li

Thank Yat ching.

Mike_Li

George, thank you for your information

Mike_Li

09-08-2009
My planning of today is having a slow run for 21Km, that I should wake up at 5:00 am, but I still asleep. So I changed my plan and have a 21Km laps run in 15:00. I know that today is sunny and hot day, but with breeze. Of course, as I was expected it is not a right time for medium long run that I properly cannot finish my run.
I drank water for every two laps but it cannot help to cooling me down. I felt not well and gasp hardly after 6 laps, so I stopped and took a short break. After a short rest and I feeling better, so I did some stretching exercises and back home.
My record for 12km slow run as follow:
Total time used:1:12:35 in slow run
11:48
11:25
12:34
11:40
12:49
12:19

Mike_Li

Tom & George,
Running in hot afternoon is not my preference, but it is really a punishment for my late wake up! I have to face it.

Mike_Li

11-08-2009
Total time : 1:19:13
Distance: 13K/8 mile
Tonight have a 8 miles run with 4 miles tempo run. Temperature around 27 C and I started at 9 p.m.
Warm up with a easy run for 2 laps (mile per lap) then took a 5 mins rest and carried some stretching.
Lap time :9:22; 9:17
Then had a Tempo run for 4 laps, my desired time for each lap was 8:14, but it is hard for me to accomplish my target tonight and lap time as follow: 8:21; 8:30; 9:05; 9:17.
I finished tonight training by 2 more laps in slow run, 10:51; 10:16.
I cannot meet my target time in Tempo run indicates my physical fitness is well enough, perhaps weight training and interval training is a solution.
Any one can give me other suggestion?

Mike_Li

George, thank you for your informative suggestion. I used McMillan Running calculator and my last marathon race time to find my Tempo pace. I am sure my Tempo run be improved in future.

Mike_Li

12-08-2009
Tonight have a recovery run for 4 miles, weather is fine and with breeze.
Time: 40:37
lap time:
10:25
10:04
10:09
9:59

Mike_Li

13-08-2009
Tonight the weather is fine, temp. around 27C and breeze. I started at 21:15 , an hour after dinner .
My target distance is 16K in aerobic run. I started with easy run pace then accelerated my pacing to 5:30/k.
Total time took for 16K was 1:28:04 and lap time as followed:
10:55;10:48;10:35;11:00; 10:42;10:46;11:57;11:18.
I met a marathoner, who is a sub 3:30, in second lap and have a chatted with him. He is really fast runner that he ran a warm up lap, but for me I have to run harder in order to catch him up. After a 2km faster run, I ran by myself again.
I drank water for every 6K and it prevent me from overheated or dehydrated. On the last two laps, I met another runner, who have a problem in his legs and we also chatting in easy pace and last for 4Km as cool down.
I am satisfied for my performance tonight that I can finished my run within a desired time. Hope I will complete my medium long run on Sunday.

Mike_Li

Date:15-08-2009
Time & Temp: 16:15, 30C with breeze and cloudy
Distance & Time: 4 miles;41:12
Today have a recovery run for 4 miles, finished in easy way and lap time as follow:10::28; 10:08; 10:17; 10:17
Tomorrow have a medium long-run, hope I can wake up early; otherwise, I probably cannot complete 22.5Km with the rising sun.

Mike_Li

Date: 16-08-2009
Time & Temp: 07:15, 29C hot and sunny day
Distance & Time: 9 miles in slow run; 1:37:15
Today's schedule is 14 miles but the weather is so hot that I finished 9 miles and give up. Although I drank water for every 2 mile but the weather made me tired. Time for 9 miles as follow:
11:09; 10:26; 10:13; 10:45; 10:27; 11:07; 10:44; 11:19 11:01
I am sweating and wet through, my shoes also wet by sweat and felt worse. After ran for 6 miles, I met my friend Daniel and we ran together before I stopped. Run with a companion help me raising my spirit, otherwise I probably give up around 7 mile.
May be I will run the rest of my schedule on this evening.

Mike_Li

Date:16-08-09
Time  & Temp: 16:30, 30C hot and sunny day
Distance & Time:3 miles and 30:14
My schedule for today medium long run is 14 miles, however, due to hot weather I didn't finish my target distance. After a window shopping, I intended to run the rest (5 miles), but I cannot withstand the hot summer heat and only finished 3 miles.
Time for each lap as :10:26; 09:59; 09:48
It is not easy to run a medium long run in a hot weather, even it is a secondary run after I took a few hours rest. Hope I could wake up early and finish my next medium long run in coming Sunday.

Mike_Li

Date: 18-08-2009
Time & Temp: 20:35, 31C
Distance: 12K general aerobic run with 10 x 100 m stride
Total time used: 1:06:07(5:30/K)
12K laps time as :10:48; 10:42;10:53; 11:03;11:10; 11:28
After 12K run, I started with 10 x 100m stride, with jog in between.

[ 本帖最後由 Mike_Li 於 2009-8-19 14:11 編輯 ]

Mike_Li

Date:19-08-2009
Time & Temp: 18:30 & 31C
Distance: 5miles recovery run
Total Time: 51:45 (10:21/mile)
Today takes a recovery run, weather is fine and breeze. Lap time as follow:
10:17; 10:13; 10:20; 10:21; 10:32
After the run, I am wet through and then stretching before back home.

Mike_Li

George, thank you for your advice. However, gym room has is a guideline that restrict usage of treadmill not more than 20 mins., it is inconvenience to change or wait for other treadmill after 20 min running. That why I running outdoor in hot summer rather than inside a gym room.

Mike_Li

Date:20-08-2009
Time & Temp: 20:30; 31C
Distance & total time:16k general aerobic run;1:30:46, 5.40min/K
Tonight the weather is hot but fine, without breeze. I drank water for every 3 laps, but still feel hot and wet through from head to toe.
The lap time as follow:
11:07
10:57
11:05
11:44
11:25
11:17
11:49
11:19

Mike_Li

Date:22-08-2009
Time & Temp: 16:00; 24C gym room
Distance & total time:4mile run on treadmill; 40min
Today have a recovery run in gym room, treadmill set at speed rate of 6mile/hr. Although there is a air-conditioning, I am wet through as well. After a recovery run, I did some weight training in brief. I don't want having an over-training today, because I have to prepare 22k medium long run on tomorrow.

[ 本帖最後由 Mike_Li 於 2009-8-23 10:15 編輯 ]