mic mic 的平凡跑誌 (現在長駐香港）

nc

原帖由 michaelyw 於 2008-11-17 09:30 發表

                               
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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 ...

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??

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 ]

edwinc

that's alright, keep it going
you'll be fine when it hits winter season

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

spmho

唔緊要.....有跑好過無跑
2月返黎一齊跑下啦.......我都未見過MICHEAL師兄你

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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叮叮噹

原帖由 michaelyw 於 2008-12-15 21:54 發表

                               
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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 ...

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.

nc

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

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。

michaelyw

今日在city的speed interval session，先跑1km熱身 (個人覺得步速比平時熱身快)，再去一個草地足球場繞圈跑，用跑10公里步速衝2分鐘，30秒緩跑為之1 set，如是者做8 sets。

起初真的用10公里速度跑(約4:40-4:50)，和一位陌生的師兄旁住跑，此子蠻多話說，我卻沒有這種邊跑邊說話的功夫，道行不夠，唯有只說yes yes。被不少人快我一圈咁爬頭，也有幾個被我爬佢一圈頭。

去到最後兩set 嘗試加速，都是去到最後30秒保持唔到步速。完事之後再用5K步速衝三個約200米的距離，中間休60秒。最後cool down 收工。

michaelyw

今日下午五點自己去跑。19度的陰天實在非常適合跑步，因可能中途下雨，所以載埋帽出去跑。沿著河邊跑一段來回，大約9公里，途中盡量找些沙地草地來跑。回程時再入沙地Tan Track 跑一個圈，3.8公里，再在那裡補加多1.5公里，總路程大約13公里。

今天難得地有跑步的那份passion，彷彿長跑長有，步速愈去愈快，無懼任何的上斜，雖然沒有認真計時，但估計時間約是1小時15分鐘，對普通練跑來說已算蠻快。

michaelyw

今天腸胃有點異樣，但又沒有什麼特別不適，黃昏時還是去了跑。

今日先在河邊緩跑約1.5km，再去Olympic Park Track 衝圈300m, 400m, 200m 為之一set，中間1分鐘休，共做4 sets，中間有4分鐘休。
對我而言這次是極高intensity 的練法，也是滿高難度，平時通常將距離遞減咁跑，速度上較易控制。今次卻要在中間塞個400m 來，加上平時甚少為跑300m而計時，不知道自己的程度應該點跑好。 初步打算 1分鐘300, 分半鐘400, 40秒200

第一set: 300m (miss 左，估計大約1分鐘上下)，400m (1:25，事後才知過快)，200m (37秒，第一set好氣好力)

第二set: 300m (57秒，俾一位女跑手迫快，後果自負)，400m(1:31，最後一百米食風，即時爆左)，200m (43秒，爆完後一厥不振)

去到中間就爆左，情況實在不妙，唔想愈跑愈慢，更唔想開小差，唯有對自我鼓勵自己：你是得的，捱埋佢吧。

第三set: 300m (1:03，開始似jog多過跑)，400m (1:33，死抱著繼續跑)，200m (40秒：還好阻止跌勢)

第四set: 300m (1:04，大家都跑得好hea)，400m (1:34，面部表情扭曲)，200m (39秒：與一位師兄遲了廿秒開跑)

雖然自我鼓勵並不能阻止跌watt的事實，但總算還可以堅持到底。
似乎經過今次之後，以後再做類似的speed work，應該set 自己跑400m 唔好快過分半，300m 唔好快過一分鐘，200m有力先嘗試突破40秒。

平安夜到30號會去旅行 (Gold Coast 和 Cairns ，都是在澳洲境內) 今年跑步里數隨時低於 50km

[ 本帖最後由 michaelyw 於 2008-12-19 19:32 編輯 ]

michaelyw

下午要返學辦點事，辦完之後去gym，跑步機跑5K，算係跑tempo pace，
由開始5:00m/km 遞增到最後兩分鐘4:16m/km，但是大部分時間都是4:50-4:55，所以均速不快，需時23:23，平均4:40m/km。
完事之後做了少少weight training，cool down 一會兒後收工。
今日可能是今年的最後一次跑步，朋友明早回來，24號到30號同佢去旅行。