我在沙漠賭城跑步的日子

lvrunner

Due to my foot injury (plantar fasciitis ~足底肌膜炎), I am still not in full training mode.  I don't have to work this weekend.  The weather was pretty nice when I woke up this morning (sunny and 9C) so I decided to go outside for a short run.  No pain or discomfort but still tried to take it easy.  I ended up doing a 10K around my neighbourhood in 55 minutes.  It will be hot next week (30Cs).  And it won't be long before the temperature goes up to the 40Cs.  We only have two seasons here Summer ->Winter->Summer!!

I don't have anything line up until the end of August ~ 3rd Annual Disneyland 1/2 Marathon (nicknamed The Happiest Race on Earth).  I hope I have enough time to heal up for this fun race.

http://disneyworldsports.disney.go.com/dwws/en_US/westcoast/listing?name=WestCoastEventListingPage&CMP=KNC-DLHalfGoogle&HBX_PK=disneyland+marathon&HBX_OU=50&bhcp=1

[ 本帖最後由 lvrunner 於 2008-4-12 18:45 編輯 ]

lvrunner

原帖由 awyh 於 2008-4-12 20:09 發表

                               
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今個星期9度，下個星期30度。

Yes, awyh兄,we do have unpreditable weather here especially in summer months.

http://www.wunderground.com/cgi-bin/findweather/getForecast?query=89148

[ 本帖最後由 lvrunner 於 2008-4-12 20:29 編輯 ]

lvrunner

原帖由 awyh 於 2008-4-12 23:47 發表

                               
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其實係咁樣我天氣下練跑，咪好容易中暑！

Right, that is why it won't be long before I go outside to run in pitch dark at 4am .  Have to wear reflective vest and put a headlamp on the forehead.

lvrunner

It was sunny 11C this morning when I got out of bed, not a single cloud in the sky.  I had plan on doing intervals today.  So I headed out and went across the street from my house to the new junior high school the city built last year.  There is a huge parking lot at the back of the school.  I measured it once and it is an exact 400m for one loop (See pictures below).  As I mentioned before, there is no public open training tracks here in Las Vegas.  What's good about it?  Not a single soul there on the weekends and it is asphalt surface not concrete.

I usually do one mile intervals and rest till my HR go back down below 120 (usually 90 seconds for me).  Studies have shown that it takes at least 2 minutes to reach V02max.  It was 25C by the time I finished my intervals.  I think I need my sunblock lotion next time.  As I am typing, it is a hot 29C.  Boy, summer is here while other part of the country is still snowing.  I am off work for a few more days and plan on doing a 15K before I go back to work if time permits.

[ 本帖最後由 lvrunner 於 2008-4-14 09:47 編輯 ]

lvrunner

原帖由 awyh 於 2008-4-14 05:12 發表

                               
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睇到你D相都覺得熱。

Especially when you don't see any trees or greens on the mountains but lots of  仙人掌.

lvrunner

It was 沙塵滾滾this morning, almost like 十號風球(do they still have that in HK?),planned on doing a 10 miler but had to cancel all outdoor activites.  Stayed home clean house instead and spent one hour on the elliptical watching CNN at the same time.  Today it wasn't as hot as yesterday.  23C outside as I am typing now.  See if I can make up my 10 miler tomorrow before I go back to work on Thursday.

lvrunner

原帖由 bee 於 2008-4-15 17:15 發表

                               
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不禁另我想起CSI
Disneyland Half Marathon,聽個名都開心,沿途會唔會有米老鼠,唐鴨鴨,為跑手打氣, 香港都有就好啦

蜜蜂C姐,

有呀!!  You get to see all the Disney characters, the runners will stop and take pictures with them.  You get to run inside Disneyland and under the Sleeping Beauty Castle, very cool!  And Mickey and Minnie will wave at all the runners at the start line and greet runners at the finish line.  Don’t expect to get a PB though because it is a fun race with lots to see and photo-ops.  The race is 50% full now and it will be sold out by July.  I think the cap (limit) is 15,000 runners for this year.

If California and Florida (Disneyworld Marathon and the Goofy Challenge) able to do it, why can’t Hong Kong do it?  Isn’t it all managed by the same corperation?  This will be the 3rd year I am doing it and after the 5th time I will get a special medal for doing it 5 times in a row.  Disney is planning to add a full marathon to it in a near future.


乜香港都有CSI睇呀?




[ 本帖最後由 lvrunner 於 2008-4-15 21:23 編輯 ]

lvrunner

原帖由 bee 於 2008-4-15 20:48 發表

                               
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係沙漠跑.....真是要好大決心,恆心,像看不到盡頭

Bee姐,

I am used to the surrounding already but definitely not the weather!!  Running in the heat is the biggest obstacle I have to face every summer.   

lvrunner

原帖由 ram 於 2008-4-15 21:50 發表

                               
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lvrunner兄真的好有恆心和毅力
提醒小弟都要加把勁 " />

ram兄,
Mind over body, it is just like running a marathon. 大家努力吧!!

原帖由 awyh 於 2008-4-16 06:40 發表

                               
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其實另一個角度看，如果Keep住係沙漠有練跑(多多少少都好)，習慣了個種恐怖的環境，即超熱同一望無際等，去到冬天係香港跑大賽，可能會舒服好多，成績也會有進步. 不過，大前提是身體必須頂得住，唔好中暑同受傷 ...

awyh兄,

I doubt that I can run better in HK.  I tried many times, it was just too humid and moist.  I am used to running in dry climate and low humidity.  I don't even have to wear 快乾跑衫. The sweat doesn't stay on the shirt, it evaporates right away.


[ 本帖最後由 lvrunner 於 2008-4-16 14:46 編輯 ]

lvrunner

I missed my run last week because of the wind.  Well, it was nice this morning and 13C when I left the house.  I was planning to do 10 miles but ended up doing 13 miles (medium-long run) around my neighbourhood instead.  Should have done another 0.1mile to complete a half marathon course.  My left heel held up pretty good.  Tomorrow, I am going to relax, may be do a 6 miles recovery run after finish watching the Boston Marathon in early morning.  It should give me some excitment to run faster.

[ 本帖最後由 lvrunner 於 2008-4-22 11:52 編輯 ]

lvrunner

Woohoo!!  Watching the Boston marathon now, the 6 elite men in the front just passed the half way point in 1:03!!!  I am all pumped now, someone is going to set another BM record hopefully.   I can't wait to go outside for a run when this is all over.  If you are not watching it online, you sure are missing an exciting race happening now in Boston!!!!

[ 本帖最後由 lvrunner 於 2008-4-22 11:53 編輯 ]

lvrunner

So I went out for a 5K recovery run after watching the BM and my adrenaline was up.  I was running fast and thinking of Robert Cheruiyot doing a 4.57 mile pace running Boston earlier.  I looked at my Garmin and I was pacing at 8.20.   So I sped up more to a 6 pace and then to a 5 pace.  All I could do was a 15 seconds 5 pace then back down to 5.5 and 6 again.  I said to myself, am I trying to injure myself again.  I ain't no Kenyan, just forget about it!!!  

[ 本帖最後由 lvrunner 於 2008-4-22 12:00 編輯 ]

lvrunner

原帖由 alfredyu 於 2008-4-23 18:51 發表

                               
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It is interesting to run in the desert. Although it is hot, it's dry. I think we need to drink lots of water during the run to avoid dehydratioin.

Alfredyu兄,
.....and pee more too, which can be done easily here but not in HK.

lvrunner

原帖由 Alfred 於 2008-4-23 18:57 發表

                               
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Yeah! It's better to run in high humidity.

Alfred兄,
I can't stand it if it is too humid especially when the shirt and shorts are soaked with sweat and stuck to the body. Yuck!!

[ 本帖最後由 lvrunner 於 2008-4-29 07:20 編輯 ]

lvrunner

It was a sunny 12C when I woke up at 6 this morning.  I was planning to go out right away for a 6 miler.  But I had to wait for an important phone call.  So I waited and waited and by the time I was done with the phone call it was already 10:30.  I looked at the themometer ~ 27C!!!!  What the heck!

I am still on "maintenance" mode, so nothing fancy about my run, pretty uneventful, just ran around my neighbourhood.  My next full marathon (half doesn't count) won't be until October 4th, I still have a couple of months to recover before I go into "training" mode in July.   If the weather is nice this coming weekend, I will do a few VO2max intervals.

[ 本帖最後由 lvrunner 於 2008-4-29 07:18 編輯 ]

lvrunner

I better update my thread!

I worked a 12h shift yesterday, came home dead tired of course!  Woke up this morning and felt like running a marathon.  I had a rough work week, I need to relieve my stress.  What the heck! so I decided to go out for a 15 miler (24+km).  My brain kept telling me "DON'T PUSH IT, YOU ARE GOING TO REINJURE YOUR HEEL".  Weather station called for a high of 35+C today.  It was already 20C when I left my house at 7am sharp.  I decided to run a LSD pace which was roughly a 9:30 minute mile.  I ran around and around my neighbourhood a few times.  Quite uneventful and finished it in 2h33m including a couple of pee breaks.  By the time I got home, the temperature already gone up to 30C!  My left heel held up good without pain ~ Woohoo!!!  I didn't take any chance, after I showered, I stretched it iced it right away!!  

There is a new gym opening up in our neighbourhood on Monday.  I took their introductory offer adventage and joined the other day.  Only $12.50 a month ~ super cheap!!!  I can't wait to go there and sign up some cardio workout classes.  I love spinning classes.  Hopefully there are some in the mornings when I am not working.   

[ 本帖最後由 lvrunner 於 2008-5-17 19:36 編輯 ]

lvrunner

原帖由 michaelyw 於 2008-5-18 01:37 發表

                               
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such diurnal range of temperature there....
a good workout whatever..
12.5 a month is really cheap.... my university charge student $12 AU for each single walk in   (and you know currency between ...

Michael ~

Yes, the US bucks and AU bucks are almost at par (same).  Wow!  $12 for each walk in for students?!?  It should be free for students or at least a discount.  I actually paid $450 for 3 years and comes down to $12.5 a month.  After 3 years it goes down to only $98 a year which is $8.16 a month.  I am going there today, check out the place and get a cardio workout schedule.  I really hope that they do have spinning classes in the morning.  Spinning is an excellent cardio crossing training workout for runners.  It is a brand new place (just opened a few hours ago) and big too, it opens 24 hours with indoor track and swimming pool.  I will try to shoot some pics if they let me.

Anyway, high today is 40C !!!!  I think I need a sunblock lotion with a SPF 70 today.  Good timing eh, a brand new gym opens up when the temperature starts to rise.  This is how a business makes money!

[ 本帖最後由 lvrunner 於 2008-5-19 07:53 編輯 ]

lvrunner

嘩! I think I need to update this thread again, I haven't posted anything here for over a month!  But that doesn't mean I didn't run " />.

I haven't done any LSD for over a month now.  Yesterday I decided to do one this morning.  So I woke up at 4am and out of the house at 4:30 to avoid the heat when the sun comes up.  I planned on doing a 18 miler (30km) around my neighbourhood. This would be the longest run since March 4th (Los Angeles Marathon).  I hate carrying water bottle while running so I drove the area around and put bottles of ice cold water and the new Powerade sports drink under the trees, on top of electrical box, mail box......etc.  Hopefully nobody will steal them.  It was already 29C when I left the house.  I am still on "maintenance" mode.  My next full marathon is on October 4th.  I won't be on "training" mode until towards the end of July.  I did average a 9:00 to 9:30 minute mile pace (Sorry, don't know what was it in metric).  The run was pretty uneventful.  School is out already (yes, summer holiday starts in June here), not too much traffic on the streets.  I took my time and finished it in 3:22 including 2 pee breaks and tons of water breaks. No pain or discomfort to my injured left heel!  This weekend I plan on doing VO2max intervals with my new NB903 and the new longrun.hk green shirt.  Here is a aerial map of the route that I ran this morning. (each loop = ~ 4.5 miles).

[ 本帖最後由 lvrunner 於 2008-6-24 17:33 編輯 ]

lvrunner

Date:  July 20th, 2008
Time:  6:00am
Temp:  29C
Humidity:  34%
Weather:  Overcast
Nevada Weather Service:  Thunderstorm and Flash Flood warnings
Crew support member: 大人
Supplement: water and Powerade (with no calories)
Distance:  13 miles (~ 21.5km)
Route:  neighbourhood streets
Shoes: Asics GT 2120 (forgot to try my NB 903

                               
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)

An uneventful morning run.  It was overcast and no sun.  Brought my camera and shot some pictures along the route.  My 大人 volunteered to be my support crew, so I didn't have to hide my bottles along the route.  A little faster pace than I wanted to.  My pf (*plantar fasciitis 根膜炎) tried to attack me at around mile 10, so I stopped and stretched and stretched.  Finished the run in 2 hours 7 minutes with a 9.51 min. per mile pace.  What was I doing ~ too fast for a training run!  I need to slow my pace down to avoid future injury.  Home before 8:15am, showered, took a couple of pain pills, iced and stretched my left heel more.  Then we both went out for morning tea in Chinatown!

Pace = 9:08, 9:30, 9:56, 9:23, 9:45, 9:51, 9:22, 10:52, 9:11, 11.22*, 10:00, 9:55, 10:05
Average HR= 158, Max. HR=167

                               
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lvrunner

原帖由 瘋狂跑步機 於 2008-7-21 17:26 發表

                               
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大衛兄,
溫度同濕度都唔錯喎, 天氣好適合跑步, 最重要係呀嫂支持你, 恨死隔離, 我大人只會叫我跑少D!

跑步機兄 ~

一時時咋, 親住係sunday咪順便出嚟睇吓小弟攪邊科, 跑成點law.