People and events in our family

跑步

今天中午和Roby，Russ， 和Chris跑步。穿过Burns Park，跑到Washetnaw County Park里的Trail，跑了一圈。共计10，000米。耗时接近1小时。不过，这违反了我的“不连续两天跑步”的原则。

最近肌肉非常酸疼。跑步的时候心肺不累，但是腿部肌肉非常疼。要多注意拉伸。

跑完后，喝了一瓶Chris推荐的蛋白质Shake:”EAS Myoplex nutrition shake”.热量：210卡。蛋白质25克（50%）。希望蛋白质的摄入可以帮助修复损伤的肌肉。

跑步

中午和Chris，Roby，和Russ沿着植物园跑了一圈，大约5000米。然后做了一些力量练习。最近肌肉一直酸疼，休息两天也没有缓解。

骑车和跑步

骑自行车上班：16公里。

中午和Chris和Russ沿着Burns Park跑了一圈，然后到田径场短跑。慢跑300米加上全速冲刺100米，做了4遍。接着再跑了1600米。最后跑回单位。总共跑了大约8000米左右。短跑4×100非常累。

耐力跑

今天依旧是周末的长耐力跑。坡度1。跑了2个小时，11 mile。感觉很好，只是小腿肌肉有酸痛感（膝盖感觉良好）。

游泳

今天在Saline游泳1000米。第一次找到了自由泳的感觉。与蛙泳自己带有节奏不一样，自由泳的节奏很难把握。以前看波波夫的训练录像，很难理解为什么他看着象是在爬坡，一下一下的。今天我终于有同样的感觉，手和脚的频率非常有节奏，呼吸并不太困难，最后结束的时候，没有喘气感，只有手脚的酸软。

骑车

骑自行车上班：１６公里。

跑步和力量训练

今天中午，和Russ和Roby沿着植物园和Burns Park跑了一圈，大约5500米左右。

跑完后，做了2×10的各种器械的力量训练和65磅的卧推和60磅的哑铃。

这两天下雨，所以没有办法骑自行车上班。

力量训练

今天中午做了30分钟力量训练。所有的器材3×10，加上卧推和哑铃。

骑车

骑自行车上班：16公里。

绕着植物园和Burns Park跑步，距离5500米。

跑步

今天做了耐力跑。依旧是2个小时，跑了11 mile （17。6公里）。坡度还是1。跑之前吃了一些坚果，一个香蕉，喝了一杯豆奶。在72分钟和100分钟的时候，停了一下，补充水分。 跑前体重138磅，跑后135磅（61公斤），体脂14％，BMI 21。8。

重新看了一遍“sideways“。

跑步的15条法则

在读完了5，6本关于跑步的书之后，我现在只看Noakes的“Lore of Running”。这是一本非常严谨的百科全书。根据这本书，长跑必须遵守15条法则：

1。终年，频繁的训练。

2。循序渐进。

3。首先训练长距离跑，然后追求速度。

4。每天的训练计划要有灵活性。

5。有挑战性和容易的训练交替进行。

6。刚开始的时候，试图以最少的训练达到尽可能多的效果。

7。在距离超过16公里时，不要在训练中以超过计划的比赛速度练习。

8。要做专项训练。

9。要有一个相对长期性的基础练习和高峰练习（peaking）。

10。不要过度训练。

11。找一个教练。

12。训练意志力。

13。在大赛前要好好休息。

14。保持一个详细的训练日志。

15。要知道训练是一个整体和全局性的活动。

跑步

今天练习了变速跑。坡度1. 6组（7.2MPH的800米+3.8MPH的400米）。

根据Newton的理论，跑步者必须有6个月的基础性训练。必须按照能够轻松对话的速度跑长距离，就是所谓的LSD（long，slow distance）。这个阶段需要持续6个月以上。目前5.5的速度对我而言，非常轻松，但是没有达到Newton所说的”跑完之后，还能再轻松地跑一个同样的距离”。周日继续做2小时的耐力跑。

看了一半“The Last Samurai”.

骑自行车上班：16公里。

跑步

昨天晚上犯了一个错误。8点钟的时候突然感到很疲倦，就睡了半个小时。然后在10点半睡觉的时候，怎么也睡不着。一直到1点多，还在床上翻来覆去。今天7点起床，精神非常不好。决定取消今天的跑步，改为明天。今天只是骑车和做力量练习。以后记住晚上睡觉前不能睡觉。

骑自行车上班：16公里。

骑车

骑自行车上班：16公里。

跑步和自行车锻炼记录

跑步和骑车

今天练习匀速跑，坡度1，以6.2MPH的速度跑了一小时，总计25圈，10000米。

骑自行车上班，16公里。

跑步和自行车锻炼记录

骑车

骑自行车上班：16公里。

力量训练：45分钟。包括50磅哑铃卧推20，65磅卧推20，腹肌训练110磅。

跑步和自行车锻炼记录

跑步

今天是Nicole的Gallup公园的1mile比赛。一早我们就起来，8：30开始比赛。最后Nicole跑了10分钟，比我预期的15分钟好得多。

Place    Name                    City              Bib No  Age   Overall       Time      Pace

    5    Nicole Li               Ann Arbor  MI         855    7       12      10:23.9   10:23/M

比赛完后，我绕着公园跑了2圈，大概在5000米左右。

终极跑步（转载）

发信人: whxhm1 (whxhm), 信区: Running
标 题: My first ultra (NOT a race report)
发信站: BBS 未名空间站 (Thu Jul 9 08:13:39 2009, 美东)

I was only planning on 5K’s in my calendar. I guess I have accidentally added a “0″. The story started with a delayed flight.
Yesterday morning I went for a 1 mile jog in my vibram five fingers, and thought that was my run for the day. Afterall, it was probably hard enough on my calfs. I packed my luggage
with my wife and daughter and headed to the airport, ready to get back home. But our flight was delayed by one hour. Out of boredom I went to a bookstore in the airport and started browsing the sports
section. Then I saw Dean Karnazes’ “Ultramarathon Man: Confession of an All Night Runner”. I thought I already knew a lot about Dean Karnazes, but in the book he tells his story in a beautiful and
spectacular fashion. I read it on my flight. I will not tell you about all the details but what I can say is this. Those (including me) who thought that ultramarathon running is too long, too slow, and too boring, will probably change their minds after reading Dean’s book. So inspired like never before, I decided to go for a 30 something miler just like Dean did off the couch (actually, off a bar) on his 30th birthday.

But I’m far from my best shape at the moment. In fact I don’t even feel like 60%. I had a cold for several days, and was just recovering from it. I had knee and shin injuries in my right leg, and was out of real training for weeks. The most frustrating thing is that I didn’t get my injuries from a race or from training for a race, but rather from impatiently trying to recover from a race. So I was injured for no good reason, and that depressed me greatly. And because I wasn’t running much, I cut back on my carb intake. That’s not good for running long either.

What the hell, I thought. If Dean can do it after not running for 15 years, I can do it. My wife fully supported my crazy idea. So I got home, cooked myself half a pack of pasta (which was my dinner), and got ready for the run. I put together a water bottle with gatorade, cell phone, cash, toilet paper, a wrist band with my name, emergence contact and allergies on it (in case I pass out on the side of the road), and tore off a page of my New England road map book. It only marks highways and major state roads. My plan was to follow the main roads.

I didn’t know what to expect, how far I could go. The realistic goal was to run the farthest I have ever run, so anything longer than a marathon will do. It could be 26.3 miles or 50 miles. So I kissed my wife and kid goodbye, “I’m heading toward New Hampshire. Wish me luck!” I wasn’t actually thinking that I was gonna make it to NH, but I was planning on going north.

So off I go. It was 11 at night. I set an extremely relaxed jogging pace, about 9:30/mile. It will turn out that I end up doing the entire run in 9:30-10:10 pace, so this was a good start. My goal wasn’t any particular distance. I was simply trying to run for as long as I could. This pace was painfully slow but with great expectations I didn’t care. My knee pain was still there — it was getting a lot better last week but I accidentally re-aggravated it for non-running related reasons. But it doesn’ t bother me as long as I go slowly enough.

One hour later I made only a little more than 6 miles. But I had already passed the town of Somerville, Arlington, and was in Winchester. I was excited and called my wife, telling her that I’m doing good, and then she went to sleep.

Then I passed Woburn, Burlington (I didn’t even know there is a Burlington in MA), and went in Billerica (which I have never heard of). Billerica is a lonely little town with a large area. I suddenly felt lonely, like never before. I was alone on the empty road, in the middle of night. All I could think about was my wife and kid. This is something I have never experienced before. In fact, it was the most uncomfortable feeling in my run. I wasn’t bothered by fatigue, as I was going so slowly. And I wasn’t bored, since I’m running into new towns I have never been in before. But the loneliness, that is just
strangely painful.

What cheered me up a bit was a girl driving by, waving her hand at me. My knee pain wasn’t getting any worse which was good. I was a little tired at mile 12, but went on to mile 22, 23 without trouble. Next I passed Chelmsford and arrived at Lowell. Not bad I thought. I covered a bit more than 24 miles at that point. Of course, I was going painfully slowly. But I was in no hurry, taking my time. I paid two visits to convenient stores to refill my gatorade, and took one bathroom break. And I had to stop several times to look at the map. I made a couple wrong turns but the mistakes were quickly
corrected.

Now New Hampshire is actually within reach. I continued north. Lowell is a rather shitty town. You can see five chimneys from the bridge over the river — not a pretty sight. The town to its north, Dracut, is even shittier. There is really nothing there, and the houses are crappy. As I kept running north along route 38, it just kept getting worse. Finally I saw some kind of concrete factory by the road. But then, there is the sign: “Entering Pelham, NH”. YES! I couldn’t believe that I actually made it to New Hampshire. I cover a little more than 28 miles at this point. I was getting pretty tired at mile 26, but it wasn’t stressful at all. It was still a conversational pace for me. I thought of venturing into NH, but the major cities are a bit far away, and I was on my own. Nobody is going to pick me up. I have to figure out a way of getting back.

So I turned around and headed back to Lowell. It took me some time to find the train station. When I arrived at the train station, my GPS says I covered 33.58 miles, and it took 5 hours and 45 minutes. Pretty slow, but an ultra is an ultra. I was happy that I passed the 50K mark, and reached NH, so my goals are achieved, and I decided that it was time to rest. In fact, after mile 32, I was practically crippling by the normal standard. But I thought I was doing all right by the ultramarathon standard. I’m not anywhere near experiencing blurred vision, hallucination, or any kind of exhaustion. I felt that I could go on for another 10K at least, but I didn’t have the motivation to do so. Perhaps, next time I will take on a big challenge, to reach Maine or something like that.:)

Luckily I was able to enjoy a mocha and a toasted onion bagel from Dunkin Donuts. They tasted fantastic. And I caught the first train in the morning, from Lowell back to Boston. My wife and kid were still asleep when I got home. What a run!

So here’s my first 50K, or 53K to be more precisely (subtracting the typical 1% overestimate of distance by Garmin 305). Now I’m looking forward to running a 50 miler next year. As I learned from Dean’s book, one needs to finish a 50-miler ultra in less than 9 hours to qualify for the western states 100-miler, the most awesome foot race on earth. There is a funny graph in the book comparing the
elevation chart of western states 100 to boston marathon, making boston marathon look like child’s play.

When I got home I discovered two blisters on my toes. They aren’t bad. My right knee hurts a bit, but not as bad as I would have thought. My left shin feels painful. In a ultramarathon, running downhill is definitely A LOT tougher than running uphill. Running uphill is no big deal if you don’t care about speed. But the downhill really kills. Now I can finally take a few weeks completely off running feeling satisfied rather than frustrated, and wait for my injuries to heal completely.

跑步

今天练习变速跑。跑步机，坡度1。先慢走10分钟，然后做了6组（7.2MPH的800米快跑+3.8MPH的400走）。今天右小腿有酸疼感。跑前141磅，跑后139磅。

看了一半电影“Dark Matter”.

骑车

骑自行车上班：16公里。

锻炼

今天中午，绕着Burns Park跑了一圈，大约5000米。跑完后，做了30分钟力量训练。总体来说，力量太差，卧推只能做65磅×10.

骑自行车上班：16公里。