12/24 -12/30 Race Week

	M	T	W	T	F	S	S
R		13k		8k		61k
XT		s 1200	s 1000	yoga

T. hill 崇德街
T. hill 崇德街
S. 陽明山超級馬拉松 7:14',131/265, just in the middle of all finishers

12/17 - 12/23

	M	T	W	T	F	S	S
R		14k	5k	6k	8k	20k	18k
XT				yoga

M. rest
T. barefoot 8*800 321 316 311 313 321 317 309 314 (avg 315)
W. barefoot
T. barefoot
F. barefoot
S. hill 中華技院
S. DWD團練 10*800 340 329 322 316 320 319 323 331 339 331 (avg 327) 

12/10 - 12/16

	M	T	W	T	F	S	S
R	10k	14k	3k	11k	18k	3k	10k
XT			b 南深	yoga		b 106乙	b 碧潭

Reading 尋找腦中幻影, I deeply appreciate the complicated machine of the human body.

M. barefoot
T. barefoot 4*1600 704 645 651 656 (avg 654)
W. barefoot
T. hill 崇德
F. hill 崇德
S. barefoot
S. barefoot

12/3 - 12/9

	M	T	W	T	F	S	S
R	7k	14k	12k	3k	8k	20k	20k
XT				yoga		s 1k

M. barefoot
T. barefoot 8*800 @310 309 305 310 306 313 310 309 (avg 309)
W. hill 廣化天宮
T. barefoot
F. hill 崇德街
S. hill 中華技院
S. hill 中華技院

11/26 - 12/2

	M	T	W	T	F	S	S
R	10k	11k	13k	6k	3k	20k	20k
XT				yoga		s 1k

M. barefoot.  13'C, coldest in this winter
T. hill 崇德
W. barefoot 16*400 @ 125 127 127 127 129 131 127 133 134 133 133 133 130 135 136 136 (avg 131)
T. barefoot
F. barefoot
S. hill 中華技院
S. hill 中華技院

11/19 - 11/25

	M	T	W	T	F	S	S
R	5k	10k	14k	11k	3k	20k	20k
XT				yoga

Thx 紀綱 introduced 轉山-邊境流浪者.  It's the best bike tour book I've ever read.

Thx 國鈞 introduced ProfileDesign water belt.  Very stable as running.

M. barefoot
T. barefoot
W. barefoot 8*800 @ 3'24", 3'19", 3'10", 3'14", 3'18", 3'16", 3'20", 3'24"  (avg 3'19")
T. hill 崇德
F. barefoot
S. hill 風櫃嘴
S. hill 中華技院

11/12 - 11/18

	M	T	W	T	F	S	S
R	5k	13k	10k	5k	11k	7k	50k
XT	B 2h			yoga

Thx Philip had me attend the unplanned race.  Learned much mentally & physically.

Using 5'45" pace from start, felt well till 32k.  Then dropped to 6'30", even slower than 7'00" after 40k.

I need to rebuild my muscle endurance if I really want to run ultra better.

My PB is 15 min faster.  Yes, that's 5 yr ago when I was 5 yr younger.

Time has done her job, and I have to do mine.

M. barefoot
T. barefoot 4*1600 @ 7'19", 6'58", 7'12", 7'07" (avg 7'12")
W. barefoot
T. barefoot
F. hill 崇德
S. barefoot
S. 冬山河 ultramarathon, 5:12', avg HR 145

11/5 - 11/11

	M	T	W	T	F	S	S
R	14k	14k	5k	5k	7k	20k	20k
XT			B NG	yoga

M. barefoot
T. barefoot 2*3200 @ 14'27", 15'09"
W. 1st time barefoot run on the grass
T. barefoot
F. barefoot
S. hill 風櫃嘴
S. riverside

Blood sugar	Wakeup	No insolin, 1 hr after breakfast (3 ps of toast)	After run, no fueling as running
11/10 風櫃20k	53	254	93
11/11 河濱20k	56	253	78

 

10/29 - 11/4

	M	T	W	T	F	S	S
R	5k	14k	14k	5k	11k	11k	8.3k
XT	B NG			yoga			象山

Thx Marvin & Peggy invited to a short race.  It's a great speed train.

The most serious problem is I cannot fall asleep before midnight.  I really need enough rest to support my training volume.

Should I trun off the internet after 10?

M. barefoot
T. barefoot
W. barefoot 4*1600 @ 7'09"
T. barefoot
F. hill 崇德
S. hill 崇德
S. 三商路跑 @ 4'47"/k, avg HR 172

10/22 - 10/28

	M	T	W	T	F	S	S
R	12k	12k	12k	5k	5k	16k	16k
XT	B NG		B NG	yoga		S 水中攝影

Decided to paly a game for myself, non-stop running, till 12/29 YangMingShan Ultramarathon.

Let's see how long I can go.

M. barefoot
T. barefoot
W. barefoot 8*800 @ 3'24"
T. barefoot
F. barefoot
S. hill 福德坑
S. hill 福德坑

2012 226檢討

期望: 破14  vs  結果: 14:59

有些小小的失落, 但回頭想想, 好像也沒啥好抱怨.

一開始, 游泳找不到人跟, 亂游一通, 就慢了20min.

單車在賽前耳掛變形, 導致不敢使用大盤, 加上補給貧乏, 往年的泡麵鹹粥都不見了, 嘉年華變成一般普普的賽事, 越騎越無趣.

跑步有刻意壓速, 雖然沒有抽筋, 但還是跑跑走走.

完賽, 但有些無感.

成績不好, 應該是練不夠.  完全沒有 speed train.  獨自練習, 都是練紓壓, 練健康, 而不是練比賽, 練成績.

再找一個活動, 好好的再大玩一次, 把 interval 排進課表, 看看結果如何.

10/8 - 10/13 Race Week

	Mon	Tue	Wed	Thu	Fri	Sat
S
B			河濱2.5h			Race
R						Day
XT	DM回診	根管治療	yoga	公路旅行	台東觀光

終於走到最後一週.  終於請好休假.

好好吃, 好好睡, 準備週六好好玩一整天~~~