8月快結束了,
It's time to wake up my muscles!

Aug-23 Mon.:REST
Keep restting for my lower back pain and muscle...
 


 

Aug-24 Tue.:6km
上週日在家裡歪坐不舒服的沙發,
起身就拉到左邊臀部下背之間的肌肉或筋.
Tonight I feel relax , maybe the weather's cool , maybe I had rested from last weekend.
Anyway , I can feel my muscles&body work smoothly , even my last few minutes acclerating...

But there's still deep pain occured in my left butt muscle
(I don't know what to call...the pain make my left lower back and waist not move so smoothly)

於 2010/8/24 at 8:15 PM 以 5'02"/km 的速度跑了 6.26 km
http://go.nike.com/889u62e

 

Aug-25 Wed.:4km
Today is interval training in Taipei Track Field .
Training 90 secs/400m *8 laps, with 200m walk between each lap.
(Another group is 100 secs/Per 400m*6 laps, as well as 200m walk between each one. )

I can make it at first 6 rounds, but in my last 2 rounds I feel a little a pain in the lower abdomen,
so I run around 100secs/Per 400m.
And having easy run for 220 secs/400m*2 for last .

Tonight's exercise isn't tough , and I feel my body is so easy and comfortable.
I feel GOOD~~~^.^

 P.S.:
 晚間在台北田徑場練習,剛好遇到(孵蛋箱)的陳教練,
 剛好K-Swiss RC要結束時,過去跟陳教練聊一下天,
 談到跑馬比賽的訓練的事情. 教練建議我不要跑多,跑幾場就好,
 
 跑出成績越來越進步---4:00->3:30->3:00之類的
 ...或許,今年的台北馬拉松之後,該換個跑馬方式了.


於 2010/8/25 at 8:00 PM 以 3'44"/km 的速度跑了 4.24 km
http://go.nike.com/1bbjlta

 

Aug-26 Thurs: 7KM
今天跑了三圈國父紀念館+去回,
最後再多繞好幾圈的Neo19,才湊滿7km.

晚上盡可能跑5mins/Per km的均速,
也盡量讓姿勢前傾,踩前腳掌推蹬.

雖然晚上穿新的Boston,但還是可以跑出正確姿勢,
不受鞋子的影響.

晚上回家時,好涼爽的28度阿..
不過市區就比較悶熱點,29度!
 

於 2010/8/26 at 8:25 PM 以 5'00"/km 的速度跑了 7.09 km
http://go.nike.com/06mnsnb5

 

Aug-27 Fri.:REST!

 

 

 

Aug-28 Sat.:K-Swiss RC 朔溪小體驗! ^.^
It's So Fun~~~ Wanna experience it again if possible!

 *08/27(六)天母慢跑俱樂部課程:
夏季限定的趣味朔溪小小體驗,請於上午7:00前於外雙溪至善路三段的平頂古圳步道公車站牌集合。
(聖人瀑布過後的最後一站公車站牌,旁邊有一間小廟) 
*請準備好朔溪裝備:朔溪鞋(菜瓜布底)、棉紗手套、護膝、輕便頭盔、排汗衣褲等喔!
------------------------------------------------
Aug 27th (SAT)Running Club:
River tracing for summer time!!!
Please come to join us before 7:00AM and gather at the bus stop - Pingdingguzun Climbing Entrance.(in Wai Shuang Hsi)
*Remember to prepare the equipment for river tracing, such like non-slip shoes, gloves, helmet, knee pad, life vest...etc.


 

 

Aug-29 Sun.:REST!
 

 

===================================

本週里程:21KM + 一次朔溪課程

 


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