ING marathon 之結果與檢討

外在環境
1. 天氣非常好, 一路陰天加上一小段時間小雨. 氣溫約21'c上下.
2. 幾乎全程柏油路, 軟硬適中.
3. 里程標示清楚, aid station & sponge station both supply water.
4. Enough toilet along the whole course.
5. Many cheerleaders, many volunteers.
6. Too many runners, over 15,000, started at the same time.

My running
1. Thanks to Boo to start w/ me for 7.5k.
2. Thanks Sigma HRM didn't make any trouble at the critical timing.
3. The average HR is 160, an important reference in my future marathon.
4. Met Mr 溫, who born at 1937 and PR was 337 at 1998, at 15k.
5. Felt legs stiff after 32k, and became slow.
6. Re-speeded up after 35k, the 環東大道 return point, and passed many preceeding runners.
7. Met 永和俞錫能 at 地下道. He called me first.
8. 抽筋 appeared at out of 地下道. Overcame in one minute.
9. Finished in strong shape.
10. Disappointed did not enter 400, even 405 is a PR.
11. Really RAN a marathon.

Review
1. Yasso 800 works. I need more speed training.
2. Should add training strength.
3. Easy run will be 10k/h; tempo will be at least 12k/h; treadmill long run will be above 11k/h.
4. Next target is YonHo riverside marathon at end of Feb, 10 weeks away.

第一次跟車隊出發

以下是我貼在UpUp留言板

昨天算是第一次真正跟隊出發, 各位果然實力驚人, 讓我有些皮皮挫. "幸好"我車鞋掉兩個螺絲, 從坪林先單獨折返. 路上黃櫸皮寮處遇小山崩, 北宜中斷, 但可抬車通過. 也因此同方向之車輛不多, 沿途舒服愉快.
小腿後側近膝蓋處的肌肉痠痛至今天晚上, 進健身房時本來擔心會跑不動, 從剛開始的輕鬆跑(9k/hr)慢慢加速, 到最後竟跑了13k. 而且, 跑完後原來的酸痛竟消失大半.
我想我學到幾件事
1. 我的騎車能力實在非常有待加強 (這次不能怪車子了!!)
2. 騎車跟跑步的肌肉用的不太一樣, 且有某種程度的互補.
3. 用不一樣的肌肉運動, 增加血液循環, 可加速痠痛肌肉的復原.