星期一, 9月 22, 2008

努力訓練(14th wk)

4-2-4, 16 hr(也許操過頭了?), 游起跑的低標都有到.

這週可能操過頭了, 一整週都有些疲倦. 要重新想想, 最後兩週要達成的目標.


台東123的主辦單位非常體貼, 在網路上放了 123k鐵人三項---沙盤推演(1) 123k鐵人三項---沙盤推演(2) 讓選手安心. 感謝.

週一公司補假, 近中午時雨勢已停. 猶豫要騎車或跑步. 決定不要冒險, 跑跑很久沒跑的崇德到南港. 2:17', avg HR 148. 跑的很好. 晚飯後到泳池報到, 只游 20 min 腳底板就開始抽筋. 換蛙式才解除警報. 共抽兩次, 但換蛙式總能得救. 60 min 後用浮板打水, 馬上感覺不適. 不知是跑山引起的疲勞, 還是太久沒有打水引起的肌肉不適?

週二游泳時, 刻意練打水, 200後腳才開始抽筋. 算有進步. 接著將9天不見天日的車牽出來, 除了當送貨快遞到立全家外, 小騎了一趟石碇. 月涼風清, 渾身舒暢. 原來, 夜騎是如此迷人, 而我都不記得了.

週三晚上的長跑, 在前兩天的疲勞未消退前, 跑的有些欲振乏力, 心跳也拉不起來. 2:44', avg HR 139. 123比賽時的狀況, 應該差不多就是這樣. 感謝蔡董騎小折來領跑一圈. What friend for?

週五 Yasso800.


Speed

distance(m)

mm’ss”

Avg

HR

Rest distance(m)

mm’ss”

Avg

HR

0




2000

14’19”

131

1

800

3’34”

163

400

2’59”

152

2

800

3’39”

167

400

3’04”

152

3

800

3’44”

168

400

3’05”

154

4

800

3’43”

167

400

3’20”

153

5

800

3’47”

169

400

3’30

152

6

800

3’51”

166

400

3’33”

153

7

800

3’46”

167

400

333

153

8

800

3’48”

169

400

3’42

151

1:11’00, avg HR 154, 801 Kcal. Before BG 292, after BG 141.


週日騎雙溪, 4:19', avg HR 125. 比 8/2 相同路線, 慢了 5 min.

星期二, 9月 16, 2008

辛樂克颱風(13th wk)

2-1-4, 8 hrs(創準備123的最短紀錄), 游泳只游兩次, 單車長騎沒騎到, 只有長跑有跑到. 這算是颱風休息週吧?

有點懷念在亞力當飼料雞的日子. 完全不必管天氣, 連颱風天都開門. 也許該開始找固定式練習台, 也許.

週一就來個 Yasso800.


Speed

distance(m)

mm’ss”

Avg

HR

Rest distance(m)

mm’ss”

Avg

HR

0




2000

12’59”

134

1

800

3’43”

157

400

2’29”

146

2

800

3’34”

167

400

3’06”

150

3

800

3’40”

165

400

3’14”

151

4

800

3’37”

169

400

3’15”

152

5

800

3’42”

168

400

3’25”

152

6

800

3’40”

169

400

3’26”

155

7

800

3’30”

172

400

na

na

8

800

na

na

400

3’36”

153

1:08’38”, avg HR 155, 918 Kcal. Before BG 262, after BG 86.


週三到景福繞了4圈. 有一圈是乃哥陪跑, 很棒. 2:38'18", avg HR 144. 這次就睡的很好, 沒有失眠.

週四晚上的血糖很奇怪. before BG 394, 波段新高. 一小時游泳後 322, 降幅不到平時的一半. 不太想再補一針, 決定踩滾筒. 結果, 不到 15 min 就摔下來, 左小腿還磨掉一塊皮. avg HR 124, BG 292. 只好乖乖再補一針 3 units. 半夜 0200am BG 100. 終於可以安心睡覺.

週五晚上颱風夜, 游泳池提早關門, 只能到操場混 30 min 交差了事. avg HR 140.

週日上午八點起床, 趁著風雨暫歇, 跑一趟崇德. 從剛開始的雙腿無力, 到 40 min 登頂後才慢慢覺得身體舒服起來. 身體竟然衰到這種地步. 78 min 才回到家, avg HR 137. 算是很爽的恢復跑.

星期一, 9月 08, 2008

自然休息週(12th wk)

3-2-2, 10.5 hr, 全休一天, 若騎小格頭 2:40' 也算長騎的話, 游騎跑的低標都有達到 (人生啟能盡如人意) .

九月開學月. 我的生活步調, 也要隨小朋友活動調整. 九月四個週六, 竟有三個週六學校有活動, orz. 林老狼, 真是謝謝您啊.

又瘦了 1 kg, 從年初的 70, 降到現在的 67, 不知是好是壞?

上週到坪林游開放水域時, 有稍微體會到開放水域與 25 m 泳道的不同. 要開始加快划水的頻率, 或拉長訓練時間, 以強化手臂的肌耐力.

週三到景福起跑時, 已經 9:20pm. 可能是夏末秋初, 晚間 25'C 的氣溫宜人, 跑起來特別輕鬆, 對飲水的需求量也少了很多. 10:40 過後, 人車逐漸稀少. 還好我是大男生, 比較沒有安全顧慮. 但整群的野狗, 還是要敬而遠之. 11:30 後, 幾乎就沒幾輛車, 獨自一人, 在寬闊的單車道, 跑起來別有滋味. 近午夜時跑完四圈, 計時 2:32, avg HR 才 146. 算是場地 PR. 沒有任何肌肉有問題, 穩穩進入四圈俱樂部, 很好. 下次要往五圈挑戰? 還是拉高心跳, 加強四圈的速度? 考慮一下.

週四晚游泳時, 發現暑假真的過完了, 泳池內泳客總數不到10人. 但腳底板抽筋的問題又輪流出現. 是前一天的長跑疲勞的影響嗎? 難道我在長跑後一天, 應該用輕鬆騎來緩和? 用力游到底好不好? 姿勢會不會跑掉?

週五晚到信義國中操場練亞索800. 已經N年沒練間歇了, 都是吳松潔這個怪老頭提起, 加上現在該開始練速度, 不然, 以自己的懶惰程度, 實在不太可能會虐待自己.


Speed distance(m)

mm'ss"

avg HR

Rest distance(m)

mm'ss"

avg HR

0




2000

13’03”

135

1

800

3’25”

167

400

2’49”

150

2

800

3’35”

163

400

3’07”

148

3

800

3’25”

169

400

3’15”

152

4

800

3’35”

167

400

3’39”

150

5

800

3’32”

169

400

3’39”

151

6

800

3’26”

172

400

3’26”

157

7

800

3’46”

170

400

3’41”

150


本來要衝 8 趟, 但第 7 趟剩 80 m時, 已經不行了. 所以, 挑戰就留待下週了.

共 1:01', avg HR 155, 815 Kcal. 跑前 BG 272, 跑後 BG 119.

週六睡到超過八點, 只騎南港 1:10'. 週日睡到超過九點, 只騎小格頭 2:40'. 真是標準的休息週規格.

星期三, 9月 03, 2008

To Race or Not to Race...


心情不好, 剛好看到這篇文章. 拿來自我鼓勵, 剛好.


To Race or Not to Race...(原文出處)

I recently got an email from a reader who is going through a very tough time. She was well beyond the point of when it rains it pours. After a recent divorce, bankruptcy, and illness, she was questioning her commitment to race her first half Ironman this year.

And who could blame her? As you well know, as the race gets longer so does the training. One hour fun runs turn into three hour slogs. A nice and easy 20-mile bike ride turns into a must do 80-mile butt burn. The weekly swim quickly becomes a 3000-yard Masters Swim fest at least three times a week.

And not only does the training increase in both intensity and duration, but the cost and complexity of the race also dramatically sky rockets. Who among you all can tell me right here and now what goes in all 5 race bags during the standard Ironman ordeal?

Or who here has spent hours and/or days just trying to get to race? Traveling with a bike has all the grace and elegance of traveling with your baby pet elephant. The only difference is that the typical airline gate clerk can probably actually check in your elephant without making you open and unpack it.

So what did I tell her?

Sometimes the best thing you can do is not race.

When all your training seems to be going downhill…

When you don’t feel the passion just the pain…

When you can’t focus or find the fun…

When your heart and head can’t agree…

When the race becomes a burden, and the burden get’s to be too heavy…

When your head says yes, but your injured body screams no more…

When you see only the trees and never the forest…

When the other side of the mountain turns brown…

When your heart turns cold…

When your bike gets dusty…

When you days are just too short…

When your family, friends or God need you most…

Sometimes the best thing you can do is not race.

So what did I tell her?

Sometimes the best thing you can do is race.

When everything else in life is falling to bits…

When you feel like you have no control over your family, work, eating or health…

When you have so very little to look forward to when you wake up in the morning…

When you need something to jump start your day…

When you need conquer something that seems unconquerable…

When you need a reason to hit the path, pool, and road…

When you want to sleep like there is no tomorrow…

When you want to feel the real power of your muscles and lungs…

When you need to feel in total control of a few precious minutes of the day…

That’s when you have to close your eyes, make a mental fist, and determine that you will go the entire distance no matter what life puts in your way.

You will sweat…

You will suffer…

You will swear…

You will survive and cross that finish line.

You don’t know or care what awaits you on the other side of that line because right now, this instance, the next few hours, days, weeks, and months …the finish line is all that matters.

So what did I tell her?

I wrote back and said that she must absolutely do the race. Sometimes a race can not only become a goal, but indeed is the only goal worth accomplishing.

星期一, 9月 01, 2008

台東123坡度圖

單車, 台東至成功, 丘陵地形. 練 106 應該就可以了. 北宜縣界來回也不錯.
跑步, 台東至利吉, 偷偷摸摸的坡度, 應該算平路吧?

Peter盃三項模擬賽(11th wk)

3-4-3(了不起), 15 hr, 游騎跑的低標都有做到.

上週只騎一次車, 有些小小的罪惡感. 這週一, 起個大早去騎崇德-南港-南深路, 算是補課. 很久沒有晨騎, 空氣新鮮, 氣溫適中, 很棒的感覺. 在南深路上意外被狗追, 算是好笑的經驗.

暑假快結束, 游泳池的人潮明顯消退, 我又可以一個人獨享水道, 不亦快哉!

週三景福長跑, 何醫師騎登山車來陪跑一圈. 他的僵直性關節炎似乎越來越嚴重. 令我更加珍惜自己脆弱的健康. 跑完後與中正螢火蟲溜冰隊的謝大哥聊了好久, 他從創隊時的小謝, 到我加入時的謝大哥, 到現在我大部分不認識的小朋友口中的謝教練, 他幾乎就是這個團體的代名詞. 十年了吧, 時光荏苒, 不勝唏噓. 回家後還是睡不著, 但進步半小時, 3:30 am 就有睡意了.

週四與立全騎中社. 沒想到此處夜騎的人竟這麼多.

週五傍晚跑崇德, 週六騎小格頭.

週日是Peter盃三鐵團練. Peter真是個玩家, 騎車騎到北海道, 連排個團練都搞的有模有樣. 在坪林的親水公園游泳, 是一次絕佳的經驗. 算是我第一次體驗在 open water 游自由式. 35 min 的時間. 臂力還是太弱, 泳姿還是不自然, 續航力也不夠. 要改的地方太多了.... 單車本規劃小格頭-縣界折返, 但基於人性考量, 小格頭的連續 10k 就被眾人取消. 我花 100 min, avg HR 135. 跑步預定金瓜寮溪自車步道一圈13k, 但烈日當頭, 就各跑各的. 我大約跑11k, 55 min, avg HR 150. 感謝 Peter 嫂的補給與賽後美食, 讓我有一次很棒的週日訓練.
九月了, 該開始拉強度了. 不要再偷懶了.

順便放個水瓶材質的資料.