經過一輪整理，的起心肝向目標既里數進發。
雖然星期日晚突然吹起颶風，打風唔成諗住都會有三日雨。結果星期六日練習過後，尋日只好轉到健身室做負載練習去加強雙腿肌肉。今晚趁天色比較穩定，雨停咗立刻換上跑鞋，到平時屋苑旁既小徑繼續練習！
可能天氣明顯轉涼（今晚大概26C），加上覺得最近狀態正在提升，於是就即管試試放開腳步及增加頻繁去跑去衝呢條大約9KM既路線。除開始時首2-3KM覺得有少少過快及呼吸未能配合，而速度有所修正外，其餘過程感覺不俗，最後完成時間比之前有顯著進步。
分段時間如下（1 LAP = 1.8KM）
1 lap 9'04
2 lap 9'00
3 lap 9'05
4 lap 9'11
5 lap 9'18
Total time:45'39
第四、五圈體力開始下降，所以跑得稍為慢少少。不過比較意外係第五圈刻意放慢去跑，時間只比之前四圈慢十秒左右。而第五圈呢個時間，又比之前練習既時間實在。
除增加里數之外，另一個目標希望往後可以45分鐘內完成同一路線（其實只差39秒，再練習多些有信心可以做到！）。
6 則留言:
跑得不錯啊
或許,第1圈可以慢一點當是熱身,最後1圈當是cool down.那麽，中間的可能會跑得更舒服。
佐治兄，
希望趁天氣配合，可以一路提升狀態。
反正想加里數，或者稍後試下跑多一圈時，保持節奏，最後一圈做cool down!
Hi Deargon,
Busy for my work as I change the role of my work as I do not work for anyone but for myself only.
Now I am preparing the Shanghai Marathon and already running for over 80 to 90km for already 3 weeks. For the next 6 weeks, will pump up to 100k+ km per wwek. Hope to have another PB for Full Marathon.
Sorry for for zero update in my blog as I just have one important project to be completed in the next three week and then I will have more free time around Nov 2009
Alfred Kwok
Hello Alfred,
woo, 80/90km a week, that's great and seems your injury has been fully recovered. May I know the distance for your long session? I've increased my weekly mileage to 50km for 2 weeks already and probably will further increase to 60km in next 2 weeks.
Like my comments left to George about blogging, it's fine whenever you have time to do, so you don't need to apologize (in fact I don't mean about it). But I'd like to express I really learn much and get insights from you and George about running, not only the skills and techniques but the determinations and efforts your guys have made. So I do regular visit your blog and George's blog.
As my schedule will be quite tight in Dec (work as volunteer in East Asian Games and will take a week for vacation afterwards), I would not join local races as much as last year. Last year I participated 4 local races before running the SC but this year I may only focus in the UNICEF HM in Nov 29, then the Mizuno HM in Jan, and lastly the SC HM. If possible I would want to run the Sundown Marathon in Singapore in May 2010.
I know you've enrolled the Tokyo Marathon already indeed I wish I could run there again. However considering I might visit Japan in Dec and sounds a bit expensive to visit Japan twice within 3 months, particularly with the recent exchange rate. Also I want to run in other places as possible, so I give a miss for Tokyo Marathon this time.
Add oils and looking forward your updates on coming Shanghai Marathon, also your another PB soon~
Fat Dragon
Hi Fat Dragon,
Take a note of my another blog in different name as " Sapigeon" that I keep on updating for every training that I have done on that day. The update is sometimes varies and this time I have input some of my running ideas. But I do not want to show-off as George Lo is really the good model that I should learn from him.
Take a ook if you have interests :-
http://www.discuss.com.hk/redirect.php?tid=10590753&goto=lastpost#lastpost
I knew that you will be fully occupied as voluntier job in Nov and Dec. That is OK soemtimes running is not the everything.
I really hope I could run the Full Marathon by finish tume within sub-3hr 20 this running season. And also I plan to go for 115th Boston Marathon too and that is year 2011. I also plan to participate the Berlin Marathon ( perhaps 2011 or 2012 ?) and then I may retire Full Marathon and go for Half Marathon and 10km only.
Alfred
eh... 10x for thoughts :)
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