天氣實在太熱，不過練習再進步既心更熾熱！
最近除咗練跑（約每週30／40公里）之外，亦加插一週兩次既舉鐵及腳部肌肉練習。而INTERVAL就主要跑4KM，時間約為19分鐘左右，跟之前定下既一公里INTERVAL時間（每公里4分鐘45秒）差不多。
之後既重點係，如何保持呢個速度，增強耐力，可以愈跑愈遠。
關於增強耐力既方法，藉天氣愈熱及練習路線安排下，最近跟好友興之所至，喺去程及回程之間，跳入大海游水兼作輕鬆休息。
剛過去既7月1日早上，天色出奇地藍，而海水更前所未有地清澈。當喺海中暢游時，除咗可以見到海底之外，有時更有一小群小魚喺身邊擦過，此情此境，仲以為自己身處PITTAYA／SABAH海灘，樂不可支！
「跑步。游水。再跑步。」每次跑到身水身汗然後跳入大海，或游水完畢再用凍水沖身，再穿上跑鞋上路跑步既感覺，實在清新、涼快。
6 則留言:
Good ideas for swimming in between the hot running !
My area water is very dirty and no good for swimming
Alfred
Alfred,
yes it's good and refreshing with swimming in between running.
actually the water quality is so so in most times. It was quite surprised that the water was so clear on July 1st and you could see fishes swam next to you!
I had a 10km (5km one way) recovery run in 6 min/km and swam for a while this morning. Perhaps I would have a 13km run if there is no rains tomorrow.
我成個禮拜先跑左3k咋.....聽日真係非跑不可!
This week is 40K only and original target for 50K, due to too much rainful by Saturday and too busy last week. This week will try to run for 60 to 70km
Alfred
跑步又游泳真不錯啊！可以玩三項全能！
香港海灘有些真可能較髒，可以去游泳池,比較安全！
10k recovery 6k/min 速度很不錯。如果有需要的話，可以跑更慢一點。Recovery後應覺得更有精神！
Alfred,下雨都可以跑呀！只要跑完馬上洗頭洗藻，把酸雨洗掉，就沒問題了。
Alfred,
我尋日朝醒來見冇落雨兼冇黑雲就立即換好衫及鞋出發跑步．而練習距離亦開始增加，由10km增至13km，速度不變（約5min30s/k 或 5min45s/k)，感覺唔錯．
而剛過去既一週，總里數到達40km．練習到八月時再增加里數．
佐治，
其實香港大部份海灘水質都只係一般，不過最近可能因為休魚期關係，少咗漁船喺海面往返及捕魚，加上天氣晴朗，水質感覺比之前改善咗．不過有時依然見到水面有少量浮起既垃圾．
去游泳池是唔錯既選擇．不過去沙灘勝在方便，上水沖完身可以立即再跑～而且感覺好refreshing!
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