Arnold的土法訓練紀錄

arnold

和太太, 囡囡 hea 跑 1km.  最後自己跑550m - 2'20".  Okay la.

arnold

Mike,

Yes, it is always enjoyable when you run with your family - even though when it means you cannot run as hard as you want to.  Some times, I have to remind myself that I should not be focusing just on running faster and faster.  After all, running is about getting healthier - both physically and socially.

arnold

好耐沒有寫blog了.  
昨日在草場跑了1km便收工, 因為天愈來愈黑, 並且開始下雨.
跑草地的問題是一旦下雨, 便好易跌低. 但我回程時天氣竟然放晴, 吹漲!

arnold

只是輕輕鬆鬆地跑, 大概是6min/km.
天氣超焗.
今天我開始用橡筋圈計圈.
方法是每次經過起點時都放下一個橡筋圈, 我覺得這個方法比較適合我.  真的很土吧!

[ 本帖最後由 arnold 於 2009-8-6 13:20 編輯 ]

arnold

不會給風吹走的, 他們會好好的坐在起點等我!  而且橡筋圈實在太普通了, 小朋友都不會取去.

放下每一個橡筋圈時的感覺比按錶實在很多!  而且很容易知道還有幾多圈要走, 個腦可以用來想多d野!

arnold

Tom ching,

雖然橡筋圈的價值近乎零, 但我一定會執返留待下次用.

arnold

頭440m 是和太太和囡囡跑的,所以超慢- 4min.
之後1.3km用回自己的時間, 約7min.
逹之路上斜約沒有計時.
下次一定要來一課長的 - 起碼8k.

arnold

囡囡可能剛剛過了發育期, 所以不會再高了.  不過我仍然希望她健康一點.

arnold

跑一場全馬都只是數個小時的事, 但要令我的太太和囡囡去跑步則用了不知多少時間.
我的方法希望能夠幫到你.
方法1:說出跑步的好處 - 真係多到數之不盡, 令她青春常駐, 身材更好, ...你肯定知得多過我.
或者用方法2:
方法2:告訢她長跑綱美女如雲(講事實之麻), 出現男女單對單約跑常有發生.

arnold

有幾天沒有寫日誌了. 現在簡述如下.

8.10 - 4km
8.12 - 3km
8.16 - 7km
8.17 - 3km
8.19 - 7km
8.22 - 9km (2.5km warm-up, 5km - 用了28", 1.5km cool down) 5km 的時間比渣打10k還要慢.
8.24 - 3.5km
8.25 - 2.5km

8月 暫時跑了51km.

arnold

6:30pm 大約1km - 是和囡囡跑去大坑東草場和回程.
8:40pm 大約2km - 是和太太在硬地場跑圈的.
雖然mileage是東拼西湊得來的, 但感覺是良好的.

arnold

Agreed.

只要看看每次比賽的合照便知道.  

George 兄,

你的傷勢現在如何?

arnold

今早是由九龍塘跑到大角咀.
時間: 19 分
其中用了數分鐘來等紅綠豋.   Another excuse to take a break!

[ 本帖最後由 arnold 於 2009-8-28 22:35 編輯 ]

arnold

8.29 - 7km 大坑東草場 (5.28k) -> 又一城
9.01 - 10km 大坑東草場 (4.4k) -> 九龍仔公園(3k) -> 又一城 (2k)
9.02 - 5km 跑街: 花墟山腰->花圃街->又一城->Kent Street->Cornwall Road-> (胃痛)->逹之路
9.04 - 5km 大坑東草場 (4.4k) (鞋太細,所以腳痛) + 花墟山腰
希望明天的泰基10k能在50分左右完成.

arnold

原帖由 佐治男孩 於 2009-9-6 21:47 發表

                               
登錄/註冊後可看大圖

等你好消息！

George ching,

Yesterday was extremely hot and sunny.  I finished at a disappointing time of about 1 hour - ten minutes longer than my target! I forgot to stop the watch at the finish line.  It is because thepeople at the finish line asked you to two things - get a card, andthen just after a few steps, give the card back to another guy and tearoff the bottom part of the number cloth.  

By reviewing the training log, my finishing time, and my feelingsduring the race, my conclusion is that I didn't train hard enoughbefore the rain, and I didn't push myself hard enough during the race. So I have to work hard to embrace the next race.



Here is me at the race.  Now I noticed that I am actually a heel-striker, or perhaps it is just because I was running down a slope.

arnold

2009.09.06 泰基10k

The finishing time is a disappointment - 57 min.    Anyway, I managed to finish within an hour - which is my bottom line.  There is always next year.

arnold

2009.09.10 大坑東草場. 5km, 26'15"

今天來到眼前一亮, 因為所有球場都開放了.  在少了轉彎和沒有太陽的有利情况下, 做出了26'15"的近期[佳積].

arnold

先跑2.5km到九龍仔作熱身. 然後跑9個大圈. 540 x 9

arnold

本來想跑5km, 但左腳跟有點不妥, 還是提早收工為妙.

arnold

個部落格已經封塵了, 好在個人沒有封塵!

現在每星期都有三天練習，約共20k

希望這個星期天可以sub50.