mic mic 的平凡跑誌 (現在長駐香港）

michaelyw

原帖由 edwinc 於 2008-11-6 20:05 發表

                               
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咁慘?
快D學車啦! 20mins就到
BTW, Sat 11:30am係princess park 有training session, wanna join?

Saturday = Church Day
would love to join if it is on Sunday.
have a nice training

michaelyw

原帖由 Alex 於 2008-11-6 20:26 發表

                               
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既然係無限嘅, 分啲泥洗好喎! 哈哈" />" />

True~
I'd rather spend $$ excpet gym as I already have membership in my campus

michaelyw

Rainy day
No running for today~

Feel a bit tired after the exam, so I decided to 東"T"效顰.
And did some weight trainings at Campus Gym room (about half an hour).
Then cycling for 25 mins after that.

[ 本帖最後由 michaelyw 於 2008-11-7 15:17 編輯 ]

michaelyw

原帖由 瘋狂跑步機 於 2008-11-7 15:30 發表

                               
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Hi Michael,
Weight training is good. I started twice per week for half an hour too.

我平時通常一星期一次，今次則因為天氣問題，又唔想唔做運動，才決定效顰 。
計埋尋日今星期去了做GYM兩次。

michaelyw

原帖由 edwinc 於 2008-11-7 19:47 發表

                               
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hey michael, to be honest, if you do it wrong, weight training can slow you down somehow
cos bulky muscles take more blood supply which decreases your endurance but add no benefit to speed (for longe ...

多謝edwin兄提醒，閣下也不是第一位向我下這種忠告(對上個位好似是一位在比賽時隨意認識的本地人)。
不過老實講，我等手無搏雞之力的人，所謂weight training也不過是5kg-25kg。但我日後會注意增強持久力而非重量的練法。

michaelyw

I had Sunday long run with the group today as I had already disappeared for such a long time. It was a really good running morning (before 10am) as we started at 8am. They planned to run at least 24km for today.

However, when I looked at the group member just a bit thorough, including Dave the teacher , Tim the coach and his wife, an Ethiopian the No. 3 Melbourne Marathoner and some smart youngsters, I reckoned I had stepped into a 'pirate ship'. Probably I had to expect running myself half of the whole run.

Nonetheless, I still wanted to test myself so I still decided to follow them. We started from the Tan, running east along the Yarra River and turned back before reaching Yarra Boulevard (a bit more than 5km mark). They started with about 4:45 so I could still narrowly follow them even though I knew it very well that they were doing negative split. Soonly I was leaped behind at about 6, 7km when we were heading back to city. A mile later that nice Ethiopian guy ran back and saw if I was okay " />" />" />" />  before sprinting back to the group. I reckon he was trying to do an extra work.

I completely lost their sight on the half way when I reached Casino.  I had run about an hour at this stage and took a pack of energy Gel.  Knowing they were running towards South Melbourne and St Kida, I tried to catch them by running south. Lamentably I still could not find them at South Melbourne, so I decided to run approximately 2hours myself before running back to the start. So far I ran at about 5:20 when I lost their sight completely and felt enjoyable to run under the sun (as soon as it wasn't at the top of the sky).

Eventually I ran back to the Tan as I had run 1:53 in total. I estimated I had run about 22km totally. I was quite happy about this run overall although it was 2km short the inital plan. An Ethiopian was alreay there and greeted me immediately right I had just get there. Tim and one Indian guy did some extra work by running along the Tan track in order to make it 27km in total. We had a nice breakfast after that. A nice day so far

[ 本帖最後由 michaelyw 於 2008-11-10 08:44 編輯 ]

michaelyw

Yes, it start turning hot here although it isn't so hot in the morning.
Sometimes it would rise close to 30 in the afternoon.
And it drop rapidly just after the sunset (to about 13-15).

michaelyw

今日speedwork session 練跑斜路。

大夥兒先跑1公里熱身，朝往離Tan Track半公里的Airlie St，全長235m (在google map 計過) ，從起點衝上去再緩跑下去為之一set，共要做8set。
縱然上斜是小弟的強項，在這種悶熱的天氣之下幹此道真的蠻辛苦(對埃塞俄比亞跑手而言就當然是牛刀小試)。

由於用兩個月前跑6set的記憶衝斜，頭兩set去得太快，去到第4、5set已開始跑到老鼠拉龜咁，死唔斷氣咁捱落去，見迎面的埃塞俄比亞跑手仿然在平路上疾馳，最後更衝過我頭(即比我快一set) 。當然也不只有我在struggling，更有些人跑完6set就收工。不過我最後還是死捱到尾，儘管最後一set真係同行走唔差得遠。

完事了後就jog返回Tan Track cool down。有些意猶未盡的高手們可選擇在track衝最後500m。對我而言速度並不是首要，加上之前去得太盡，還是死狗般jog返去罷就。最後大家一起做些 streching。見到米高大兄著住西裝咁企係度，順便問問佢傷勢如何，佢話俾Edwin兄照完x ray後情況不太樂觀。希望佢及早康服吧，更重要的是唔好再練到burn out先停，不然又要受傷勞煩Edwin 兄了。

[ 本帖最後由 michaelyw 於 2008-11-12 17:52 編輯 ]

michaelyw

今日去Coburg跑speed work。
經上星期的教訓後，決定坐電車去，發覺同火車差唔多快，班次更比之強得多，相信以後來回都會搭電車。
在最高33度高溫下跑speed work 實在很惡頂，開始明白香港夏天時各師兄師姐的苦況，現在大家守得雲見月明的當兒，我則要逕自走進那灼熱的白太陽了" />" />
在頗不情願下走出休息室，迎接久未轉黑的烈日當空。開始跑600m熱身，再如往常般做一系列的熱身運動。
今天教頭不要求我們做endurance，集中在速度、跑姿和腳掌落地方面著手。他不要我們做heel striker，對我而言則沒什問題，素來沒有這樣跑法。訓練內容如下：
300m衝+100m行：3sets (冇計時)
200m衝+場中行： 4sets (平均約38秒)
150m衝+場中行： 5sets (平均約22、23秒)
場內跑600m cool down 收工

我今日跟四位快馬跑(包括jeremy兄, edwin 知道邊個) ，由頭到尾都係後面跟著，不過頗為享受個中"狐假虎威"的感覺。每次一齊衝時，旁邊有人嚷 (track!) 提醒跑道上正在緩跑的人讓路。往常只會是讓路俾人的小夥子，今天卻因濫竽充數而成為跑馬組的一員，實在是人生的第一次。不過這當然沒什麼大不了，只是一位龜速跑手發白日夢的夢話而已。

[ 本帖最後由 michaelyw 於 2008-11-13 19:13 編輯 ]

michaelyw

總算完成了這場艱苦的人生接力，儘管最終還是支持唔到走12個鐘了，跑/行/休息了7小時到另一批組員來接力就坐弟兄的車回家去。然我竟能成功地用約4:30的時間(包括中間去廁所和休息補給)跑畢105.5個運動場圈，即全馬的距離。雖然步/跑12小時最終變成"marathon trial"，但是對自己完成此"創舉"感到很滿足。

這場活動乃是澳洲為癌症病人籌款的大型活動，在墨爾本各區都有舉行，然舉行日期並不相信。今次我隨教會參加白馬區的人生接力活動，被安排的時間是0100-0400，而我個人則想跑/行到最少天光為止，最多支持到12點閉幕。

我們教會小組在約12:30到達現場，雖然是午夜時份，亦看到不少正在場上步行和緩跑的人士，那裡有警察和消防員組成的小組，都是十分強壯的傢伙。那時氣溫清涼，約11、12度，起行前落了一場驟雨，立時全身發抖，唯有先"拍"條香蕉和飲場內提供的咖啡保暖。近01:00接過上輪時段弟兄的接力棒後就正式開始這次"長征"，起初有數位弟兄伴著我跑數圈，之後我就嘗試保持兩分鐘三十秒一個400M圈的速度跑，無奈卻常去得過快。因自己跑均速，全程儘管跑二圈，讓出內線讓別人衝圈。周圍的弟兄姊妹在外圈走著，不時鼓勵支持我。今次事前有備而來，帶了10packs energy Gel, 3 banans, 3 powerrade和數條uncle toby wholewheat bar ，並將它們放在場邊，根據75mins rule，5k來過小補給(powerrade)，在若完成10k 則來一個大補給(1 pack Gel, powerrade, toilet break)，去到20k(50圈)開始出動香蕉。休息的時間有賴其他弟兄姊妹接捧繼續接力。

儘管時值深夜，因速度比平時較慢，跑頭60個圈的還算舒服，夜風迎面而來的感覺不錯，好幾次我都嘗試張開手去感受那種涼意。

望著路邊燃點著的白色燭光，我想到不少東西。想到十幾年前因癌病去世的表弟，想到兩年前為血癌抗戰到最後的學校足球隊隊長，憶起表弟那張可愛的臉龐，回味隊長在球場上的勇悍。也明白此刻有不少癌症病人在這寒冷的黑夜中痛苦掙扎。我沒有什麼可給他們，更不知渺小的我能為他們做什麼。願此刻我能稍為分擔他們的苦楚吧，雖然所做的真的是微不足道，亦沒有什麼值得誇口。

跑了3小時，到凌晨4點，我共跑了75個圈。此時有一組弟兄姊妹過來接力，我的組員也都回家去，我和另一位弟兄也將接力棒給新來的弟兄，我就乘機停下來補給，之後的路程更艱苦了，雖然已將接力棒付託他人，但是我知道自己身體快要到撞牆位，也知道自己應支持不到太長時間，就決定將目標縮短為105.5個圈。儘管此刻已有很少認識的弟兄姊妹，我享受從中認識新教友的機會。他們為數比我跑的時段多，跑得的教友也有數位，見他們在內線衝圈接力，為淒清的深夜帶來了不少活力。

我跑到91個圈時開始作抽筋，這也沒辦法，我從未跑過這樣長的距離。唯有"拍"埋最後一條香蕉，食條uncle toby (我個胃這時應該唔太受得太多energy Gel，真不明白岩士唐為何在全程馬拉松中幹掉15packs, 畢竟每人有不同的身體構造。)，此時唯有保持與步行和緩跑的弟兄姊妹說話以維持神志清醒。捱到100個圈，天漸漸地亮起來，彷彿生命漸現曙光，無意中增強自己支持下去的意志。到最後100m與一位弟兄一同"衝"，當然那時我已不能加速了，那時是清晨05:28:11，即我用了4:28:11跑畢全馬的距離。跑完之後與他在外圈步行，望著那在雲間滲出的白光，人生還是美好的，因黑夜終會結束。

[ 本帖最後由 michaelyw 於 2008-11-17 10:49 編輯 ]

michaelyw

原帖由 edwinc 於 2008-11-17 20:23 發表

                               
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很好!
多多休息, 看看thurs能見你否

Okay~
just see how'll I go on Thursday.
I'll come if I have steady recovery.

原帖由 =chairman= 於 2008-11-17 21:02 發表

                               
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michael ching 好勁！能夠完成全馬距離 ~

thx chairman hing~
actually I brought many food and Gel for refill.
I dont' think I can do so in facing a REAL ONE.
so I still have much to go to complete a FULL Marathon.

原帖由 obaanc 於 2008-11-17 21:02 發表

                               
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michael ching 好野 在夜深時分跑了這個有意義的接力賽, 人生馬拉松!!!! 這是否一個籌款活動? 唔知michael兄有沒有一邊瞌眼訓, 一邊跑呢??

thx NC ctse~
yes ~ it is an event for charity ~
admittedly I was pretty tired during the run, but I had no choice to think about sleeping as it was so cold to sleep ~
running seemed to be the best way to resist it.

michaelyw

I am 23 years old now though I don't have a good start in turn of running.
A sore left foot for a week keep me from coming back to regular training recently.

Instead, I had a good participation in a running event as a volunteer last Monday.
I Felt quite difficult to record runners' attendence as I had no idea how to identify most of their names until they spell to me letter by letter. Thanks Tim the Coach sharing my burden during the rush period. Otherwise I would find it so difficult to do those stuff at the same time: record the attendence, mark the bib number and give them ankle tag.

After the registration, I served at the water station which is easier than the previous job in my view. It was not just because it was a non-speaking job unless saying some encouraging words like "keep going" "well done". More importantly, it wasn't a large scale race with not more than 500 runners/ walkers, and the route of the run was just simply 1 or 2 laps the Tan. Before the end of my job, I enjoyed a nice dinner provided by the offical. A nice volunteer work anyway

For the goal of my running at my 23, I don't have any specific time or PB to aim for. I just want to finish a full marathon smoothly and have a sustainable running time without any serious injury, although it is quite inevitable not to have any injury in this stage. Anyway I hope to have a nice 23 in my life.

[ 本帖最後由 michaelyw 於 2008-11-24 16:05 編輯 ]

michaelyw

1. In term of my time, it was my personal worst 15km finish this year with 1:15:47 net time, 1:17:01 gun time.

2. I found it very struggling at the last part  of the race. I sounds ridiculous as I just ran not as fast as  5:00m/km pace excpet first 3km. 24:24 5km,  49:20 10km, 59:24 12km, . Yet I slowed down afterwards and ended up with really slow pace of  5:30m/km  at the final 3km.

3. Not so disappointed since it is quite expected. Without any training and preparation this week, stimulated by low morale to run a race, it is happy enough not to give up in the midst of the run. Thanks to Michael, Andrew and Tim who greeted and encouraged me during the run so I was able to carry on. Tim the Coach was pretty smart today as he was wearing sun-glasses and stood near 10km mark when I saw him.

4. Surely there were distance mistakes between 4km and 5km markers. 3-4km was too long while 4-5km was too short. I guess most of the runners noticed this. However, I have no idea about the accuracy of other markers as my brain was a fog after that.  

5 It was such a wastage for the water station to hand runners bottles of water during the run. Ended up with so many plastic bottles being thrown on the ground. I reckon it would be better to be replaced by cup, and give plastic bottle to runners after the race.

6. At the last 1km, it was really glad to meet a Vienamese comrade who met him in training couple months ago. I was really struggling and decided to walk before he passed through me and greeted me. We shaked hands and I told him to keep going, but he said he could run no faster than this so we ran together. Although people just passed through us as we both decided not to finish strong, I really thank him for accompanying me as I reckon he could run faster than this actually. Finally we crossed the finish line together and I shaked his hand in reponse to his support at the end.


Running distance for November: 118.6km

[ 本帖最後由 michaelyw 於 2008-12-1 10:26 編輯 ]

michaelyw

probably you guys might think I am too lazy... especially it is high time for most Ching/ Ctse here to put maximum effort for SCHKM preparation.

But I really want to take a rest this month as I am really physically exhausted currently.  Probably a short 5km run next Wednesday would be my last race this 2008. I reckon my running distance for this month should be less than 100km.

I have finished a whole pack of antibiotics since suffered from "tonsillitis" last week, and felt much better now. Although my body is still not at good form, I will resume my running routine next week. However, it is expected that my weekly running distance will be limited to 20-30km.

Here I wish everyone here well in preparing for February's SCHKM.
I will probably come back in the mid of February and meet you guys

michaelyw

just ran double Tan this afternoon with 500m extra in order to make it 8km.
I ran with pretty slow pace with no faster than 5:30 on average, but I felt good to run comfortably without any pain and ill feeling.
I might increase my Sunday run gradually to 20km this month if I can... before traveling to Cairns and Gold Coast in Christmas week.

re chings above:
I have just noticed that I will have my exam for summer semester on 9/2, so I will probably fly back to Hong Kong on 10/2 or 11/2.

michaelyw

終於打到中文，好感動" />" />" />" />

今年的最後一場比賽，原以為要在烈日當空下跑步。不過，今日縱晴空萬里，卻伴著刺骨的強風。因比賽地點是一個淡水湖(Albert Park)，那裡風涼怡人，鳥語花香，頗適合我這種九流業餘寫東西的去探索靈感，於是我故意提早兩小時到達現場。風景確實美麗，靈感應運而生，然而未寫到畫到什麼出來就已被風吹到頭暈暈，定過神來卻覺飢腸轆轆，見離比賽仍有一個多小時，去間小咖啡店吃個多士也不為過吧，於是速速登記繳費拿號碼報，就顧往湖邊的那間咖啡店，邊吃多士邊看湖景，想到有不少有為同學正在香港做intern搏殺，為自己錦繡前程鋪路。我心想，不做俗人那有閒暇欣賞這般樂趣呢?有隻大黑鵝在湖邊蹣跚而走，從不懼人似的自顧橫行，這種和諧的景象，在鬧市中又如何能夠找到呢 ?

回到比賽起點，已看見已經有不少人聚集。突然有人嚷我一聲，回頭一望，原來是平時練開跑的briony，雖然佢只是18歲之齡，才完成year 12，但是我記得佢5km可以跑到20分鐘的。她說她打算與dave 和 lincoln 一較長短，不過找了半天也找不到他們，就在這裡呆著，我說我今次純粹想跑到個不太差的時間，因為賽前準備不足......同佢吹了幾句就各自去熱身。

開跑前5分鐘前往起點準備，因自認不是快馬，懶得走在前面搶靚位。在前方看到dave 和 briony 在一起，卻不見lincoln。開跑時受了些阻礙，周圍的人比我想像中跑得慢，唯有用少少穿插技倆才走回正軌。我儘管控制自己步速，但是首公里還是跑得快了(4:15)，這時才在迎面看到linoln在跑著，原來他因遲到而改為練跑，便與他打個招呼。及後也在中途看到一班熟悉的面孔在練跑，是平時練跑的朋友，於是又與他們打個招呼。

發覺自己還是不太懂得跑5km，去到最後1公里跑得幾辛苦，大腦似乎想告訴我要放慢，但是哪會有人在這種時候收慢呢? 去到這時我才發覺自己原來一直與一位十七、八歲的靚女拍住跑，不明自己這方面的觸覺遲鈍，就勉強迫自己旁住這傢伙跑，免得自己放慢步速。然而去到最後數百米還是支持不住，一如往常的景況：最後被無數人過頭。不過我知道今次一定跑到PB，因為我之前跑5km 的時間實在太差勁了。最後gun time 23:07 , net time 23:00 ，算是在年尾食番個尾糊pb。衝過終點後，有個人給我一張粉紅紙條，不知是什麼東西，但還是拿了。見到dave 和 briony 在候著，便與他們吹了幾句，dave 跑到5km pb，sub 20，briony 慢佢30秒，不過得了女子亞軍。聊了半响才瞧瞧手中抓著的粉紅紙條，驚覺那是spot price !!! 自我知道這裡有spot price 的玩意兒時，我就認為我這種倒楣的人(最少值到而家都係) 是不會咁好彩。居然在這種無關重要的情況下拿到spot price，是否極泰來的兆頭嗎，我感謝上帝給我這種有趣的禮物(雖然很重)：一個抽袋，內裡有5 支贊助飲品。之後lincoln也回來，大家聊了一陣就各散東西。

回家路上聽著Dire Straits 的 Sultans of Swing

"Harry doesn't mind if he doesn't make the scene......"

Michael doesn't mind ...

[ 本帖最後由 michaelyw 於 2008-12-11 11:36 編輯 ]

michaelyw

今日去Tan Track 衝了8 sets 300m-350m (距離頗短而且不肯定，不過40m 也可叫interval的話，小弟在此也敢這樣寫)。雖然距離不精準，但今次目標是要在指定距離速度，每set的 "絕對誤差"唔可以多於5秒，正好給我機會去學習如何在最後關頭仍可集中精神，保持速度。

教練今天事忙，由隊長Randall指引大家，同練的師兄個個都是高手，預左要跟佢地尾，不過今天任務是要貫徹始終，又不是賽跑，加上狀態又難得地好，也很想挑戰下自己。開始之先，我故意走在後頭，因我都預左要包艇。

1. 1:19 (去) 1:13 (回) (俾人帶快左 -_-)
2. 1:18 (去) 1:16 (回) (已汗流浹背)
3. 1:18 (去) 1:16 (回) (要搵水機飲)
4. 1:17 (去) 1:16 (回) (最後超辛苦)
(去程有微暗斜，回程變相成落斜，因此回程的時間理應較快。)

練完之後，得知有部分師兄會去睇一個名叫Zatopek 10 的高手田徑比賽，聽落去覺得不錯，也就走去瞧瞧。詳情如下面的改篇歌詞:p 。之前想講，當你見到男子10K包艇都跑到31分鐘時(最快是28)，當其時真的目瞪口呆 ......

(註1. 沒有幾個香港學生去睇，他們不是忙著去參加畢業禮，就回港做實習
註 2. Jeff Riseley, VIC, 3:39.77, 以少於一秒時間壓到對手奪冠
註3. Stephen Dinneen, VIC, 29:08.38, 10000m 第七名，不時聽到旁邊有人為他喝采
註4. 中途大家都有為dual Commonwealth gold medallist  Kerryn McCann 週一結束與癌病戰鬥而默哀)

You get a shiver at the Tan
It's chilly at the night but suddenly
South of the Yarra you
stop and you hold everything
Runners are flying thirty hundreds on track
You feel all right when
you hear start gun shot

you step inside but you
don't see too many companies (註1)
coming in out of the night
to watch the game go on
Too much Graduations too many internship
But not too many guys can run that fast
way on downsouth
way on downsouth Melbourne town

You check out winner Jeff (註 2)
He cheers all the crowds
Mind he's strictly focused he
doesn't want to scare his fan
And a second surplus is all he can afford
When he crossed the finish to beat the second.
And Stephen doesn't mind if  (註 3)
he doesn't make the scene
He's got friends support he's feeling alright
He can run with two guys just like everything
pushing each other for 10K race
at the Zatopek at the Zatopek 10.

And a crowd of young boys they're
fooling around in the corner
boasting and dressing in their best
karaoke and social gatherings.
They don't give a damn about
any legend running tale (註 4)
It ain't what they want credit and cash
And the Zatopek observed silence

And then the man he steps
right up to the microphone
And says at last just as the time we left
'Thank you and goodnight
now it's time to go home'
and he makes it fast with one more thing
'Thanks coming to Zatopek 10.'

michaelyw

今日終於捨得在舊屋搬返set 鼓，有賴朋友出車相助，我家在二樓，沒有電梯，唯有用腳走。將set 鼓拆裝咁搬，來回走了數次，當係跑interval 吧。因為set 鼓一直呆在舊屋車房，所以骯髒得很，加上最近家中衣魚為患，亂上加亂，明天唯有大掃除。 搬完鼓之後出去緩跑了8K ，沒有計時間，悠閒得很。

在此補上部分照片，先是30/11/08 的 Great Australian Road 15K (all right reserved by Great Run)：

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michaelyw

原帖由 叮叮噹 於 2008-12-15 23:43 發表

                               
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Michael終於可以打中文,寫得唔錯呀!
幾時返香港?你好似唔會返香港跑渣打,即係要係外地過新年.

我而家確定9/2 考完試，唯家中尚未匯錢過來，暫未有鬆動的錢買機票回港
我1/3 要回去繼續讀書，所以最長應該逗留香港18天 (10/2-28/2)
因此我唯有要在外地過新年了....

michaelyw

原帖由 obaanc 於 2008-12-16 00:09 發表

                               
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d相很靚呀, 跑步比賽後, 有番d咁靚, 咁有動感的相真係很開心的 " />" />

係呀，在場人員都幾有心機為大家影相，如果我用$$買的話幅圖會大好多，不過我應該唔會咁做。