Very slow today

Another 4.8 miles today from home to office, but 66'18'. I did not run yesterday, but had some upper body weight training. I am ready for today's run. I think it would be an easy run and should have finished within an hour. Could it be because of lack of carbon hydride intake from last night? I did not eat any carbonhydride food other than a peach after 6:00pm. I feel I was getting tired very easily today, although I drank gatoraid when running.

Indian run in class

Probably because of yesterday's 5 mile run, plus shallow sleep last night, I am so tired today that I could not run with the group to finish 2 set of 4 laps Indian run. I run 3 laps with the group for the first set and stepped out to walk and jog myself. I was half lap late to finish the first set. The second set I stepped out as the beginning of the 3rd lap and finished it my self. I feel changing speed is very difficult to keep on compare to steady speed run. I got fatigue easily when changing speed up and down for the same distance running.
After that each of use run one lap at most effort. I could not finish at high speed of the whole lap and run fast for the first 200m and slow for the rest to finish. Totally 9 laps today.

4.8mile in 58 minutes

I run from my office back to home after work today. It has down hills in at least 1/3 of the distance. I run and walked back couple of weeks ago in 67 minutes and run and walked up hill to my office on Sept. 15th in 64 minutes. I planned to run back again within an hour last time and finally finished it today. I plan to run to office during this weekend within an hour, which means better performance since it was up hill.
I had a lot of physical activities today. 7:30-8:00am, swimming 1000m; 8:40-9:50am, tennis class; 10:00-10:30am, riding bicycle 4.8 miles to work; 6:15-7:15pm, jogging home from work; 8:00-9:00pm, playing softball co-ed game as catcher.
Hope I can recover soon enough, as I have jogging class early tomorrow morning.

Got lost during class

I got lost when we doing campus run during class.
I was 6 minutes late to class because of looking for parking of my scooter. I finally parked my scooter by moving several scooters to make a room of mine. Thinking about that I got up early at 7:30am to have enough time for my breakfast as required by class, but could not got to class in time is really frustrated. More frustrated thing is I was not able to make the training of class because I was lost.

Eric Yerman Memorial 5K Run 33'19"

I participated Eric Yerman Memorial 5K Run & Family Walk to Benefit Friends of Children yesterday and the result is disappointed. I wear number 181, and the result is here. My wish is to run into 32', but I failed to do it. I was pretty comfortable with the pace before hitting a hill in 1.1 mile. I started to walk from there. I should not have started to walk that early. I planned to walk after at least 2 mile and better to run the whole distance without walk. I will try to run without walk next time, even I run slower, but no walk.
I feel I start (or restart?) to love running more than lose weight. At the beginning, I run to lose weight, but now I want to lose some weight to run faster. I am trying to lose 2-3 lbs before Oct. 6th run. I have not decided yet which run to register, one is a 4 miler and another one is another 5k, I think the 5k will be the same route as this one. 4 miler is more challenge and best of all, much cheaper, hehe.

The work out for the class

On Tuesday, we run 4 laps in stadium in class. In 3 laps we went up the hill, once just normal run, once run backwards, once doing lunge. 4 laps count 1.5 mile, according to instructor. Then we climbed the stairs from bottom to top of the seats. I was very slow and the last one. I am a little bit afraid of the stairs.
On Thursday, we run the hill in front of the fraternity buildings. We run 4 laps, between each we did 10 lunge for each legs. Most people finished four laps when I started the forth. However, I finished 4 too and I know a few did not. It was 0.5 mile for each lap, and total 2 miles for the training. My ankle hurt a lot when I was running up hill, I never have had this before. I am afraid of injury, and I am going to have a race on Sat. morning. I will not doing any leg exercise before the race.

This is the first journal of the class

I sometime think why I registered this class? I used to jog by myself, it was about 6 years ago, sometimes 20-25 miles per week. I stopped jogging from 3 years ago. I was trying to resume it recently by myself, but the frustration from comparing to previous achievement always discourages me. So I cannot keep on with. I join the class to cultivate the habit and force me to stick with the class schedule and requirements. It seems it started to work well now.
Now I run with the class twice a week and then run by myself once or twice a week. I run easy but long distance by myself, because there is usually no time requirements.
My main goal for exercise is to improve my fitness level and lose some weight. I want to lose 10lb by the end of the semester. I am going to achieve this by running while doing more cardio exercises such as rowing machine, ecliptical machine, etc. The improve of fitness measured by cardio function can be reflected through running performance. I feel out of breath and have to slow down or walk in running long distance, even when my muscles are not tired at all. If cardio level improve, I will be able to run faster and longer. To measure the goal, I can simply measure my running performance.

I am going to use distance and time of 5k as measurement. I run a 3 miler, a little bit shorter than 5k in early July and it timed 35'46". My goal is to run into sub-29 by the end of this semester, since I was able to finish 5k within 26' 6 years ago. I also want to run up to 10mile within 2 hours by the end of the semester. I am going to participate at least 3 races to motivate myself and record the progress.

To run faster and longer and injury free, while improving cardio, I also have to lose some weight. Cardio exercise is good for both. I plan to do 3 time cardio exercise every week, 30-60 minute per session.

周末

周末没去打球，但是周五晚上是跑回家的，大约5mile，71分钟。早上还是起来比较早，因为本来生物钟就改成早起了，晚上11点钟也开始困了。起来就骑车去上班了，给晚上跑步回来创造了条件。结果跑回家后，脚很疼，用热水泡脚还是不好，涂了很多的bengay，而且很早就睡了，还把脚用枕头垫起来。
第二天早上脚好了很多，因为要去菜地，所以8点起来，8点半就走了。后来有割了些韭菜给88送去了，摘了些丝瓜豇豆给AL。考虑再三还是不去打球了，因为如果受了伤不能继续跑步，有些得不偿失。中午和roomie一起去吃韩家小吃，然后和她逛了会儿TJMax。下午就去AL家看球去了，看到痛切vol还是很高兴的，在她家吃了包子，鸡爪，喝些红酒，很高兴。不过这一天吃的很过量。
今天早上，看到mitbbs上面有人提到鞋子，忽然想到是不是那双NB的鞋子是脚疼的罪魁祸首呢？记得7月初跑步时候还没有那么疼，那时候都几年没跑了。那双NB900的跑鞋刚刚退役，因为要鼓励自己，所以特地用新的那双NB808，是不是这个原因呢。于是我觉得用剩下那双新的NB900.今天从家里开始跑，中午1点多啊，跑了67分钟，而且是上坡比较多，还提高了4分钟。平均速度从14.57min/mile减到14.07min/mile。到了office，发现脚虽然还有些疼，可能是从前的伤没有好利索，但是不似周五那么疼了。看样子和谢还真是有关系，准备哪天去local鞋店看看，找懂的人帮助挑一双跑鞋。不过不一定要急着就去买，要多看几家，看看说法是不是一样。
准备下周三再跑一次，回程，因为下坡多，争取把速度提高到13min/mile，争取63分内跑到。这样到周四jogging做hill workout后就歇着了，等到周六去跑5k。

路线：
家到单位：4.8mile
家附近小圈：1.5mile
UF圈之一 ：约6.5mile
UF圈之二：约6mile
UF圈之三：约7mile

上周的过度运动到周四才算recover回来

周三打网球，穿新到的网球鞋，不知道是不是太紧，居然跑了热身的200m就剧痛难忍，只好把脚拿出来，然后松开鞋带，好些就不敢再系紧，这样好像勉强好些了。后来晚上回家烫脚，有些进步。
周四跑步，速度训练，400m全速和400m走间隔，很累，一共10圈。

其实最近有个achievement，也是有关身体健康的，就是把烟戒了。想来有两个多星期了。不记得什么时候开始的，反正roomie入住后肯定是没有吸过的，这之前好像也有一周了。

tennis essay

Before learning and playing tennis, everyone should consider which form of backhand stroke, one- or tow-handed; he/she would use through his/her life. Once you decide, you will practice and play with the specific form you choose. It becomes harder and harder for you to switch to other form when a player gets used to the form

今天休息

昨天脚很疼，用热水泡了10几分钟，又用bengay按摩了一阵子。早上起来居然不疼了。
今天休息，吃了很多，没有锻炼。但是却发现腰开始疼，上午用按摩机按摩了一会，下午一直用电热毯子热，但是还是疼。

6mile跑和走

今天终于把学校一圈走跑下来，花了1个半小时，没有沿着最大的圈儿，可能少半个mile，当年大约50分钟可以跑下6.5mile，如今不堪回首啊。
开始跑时候，真是累的不想跑了，所有才0.8mile就停了；走了一小段，又跑了0.8mile，这次好多了。后来又跑了0.5mile，跟腱疼起来。一直走到university Ave.才又开始跑，这次跑了1.5mile这样一共有4mile，大约一个小时。后来有慢慢走跑回来。不过这样给自己增加些量，这周再跑一次5到6mile的长度。不像去年第一次走那么累了，看样子前一段的锻炼还有作用。下周六再跑这么长，争取1：10：00下来。
就是不知道一会儿还能不能打得动羽毛球了。

今天算是休息一下吧

本来今天想不跑步了，因为这几天比较累，但是早上起来等roommate用卫生间，等不及干脆去gym了。跑了3圈，又回来了，有些累了，也没有骑车去上班。
晚上去游泳，游了大约1000yard。其中自由泳连续500yard，12：30。短池比较容易些，下次争取12分内游出来。

Scavenger hunt

终于明白什么叫scavenger hunt了。
就是个game，一个组几个人，给些问题然后大家去找答案，比如CSE building和science library前面的薯条雕像有几根薯条，O'dome 里游泳池有几条lane，Transportation building前有几个停车的meter表，等等。跑遍校园去找这些答案。因为我们小组分工合作的好，所以第二快就回来了。我一共跑了2.25mile，两个男生可能多些。今天实用咱新买的GPS跑表测的，呵呵。
骑车一共骑了7.4mile，去上课加上上班，下班还有5mile左右要骑。这样加上跑步的卡数今天有1000大卡了。

锻炼早上7点半开始9点半结束，每天都有500kcal么

早上先去Gym10分钟椭圆机，然后力量只做了腹和背，因为上肢前天做的还有些疼，下肢最近都在跑步，一会儿又有网球课，另外也没有那么多时间了。然后去跑步机跑了3圈。6mile/h跑一圈，走半圈，7mile/h跑一圈，走半圈，一共用8分钟，消耗100大卡。所以一共应该有250大卡。
网球课以为是在court，跑错了地方，以至于吃到，发现居然是素质训练。不是很累，不过还是处了不少汗，估计应该也有250大卡。
早上吃了一条香蕉，是去gym前吃半条，上完网球课吃半条；喝了500ml牛奶。最近都是早上出些香蕉，牛奶，或者汤粥之类容易消化的，中午大吃，不过时间稍稍晚一些，晚上不吃。准备坚持1-2周。
如果每天500大卡，这样一周下来就是3500大卡，是1磅脂肪。另外我每天吃的相对过去少了，不知道是不是能有另外每周1磅。太贪心了。

网球术语

今天是个有些值得纪念的一天

呵呵，比较搞，就是体重终于减到160lb以下了。记得大概一年半前，那时候说如果体重升到150lb以上就自杀，然后一年前改成升到160lb就自杀，然后最高达到166lb却也活的没有怨言。本来以为一个月可以减到160lb以下，毕竟是基数比较大，应该好减啊，不过竟然过了2个月出头才减到。不过从以往的经验，感觉应该达到体重比较快速下降的时候了。我期待着这个月结束时候体重在155lb以下，最好能到152lb以下。
计划一下：
9.4-9.9 158
9.10-9.16 156
9.17-9.23 155
9.24-9.30 153
这次减肥开始阶段还是比较成功地，因为不是很功力，很急着减体重指标，而是把将身体整体机能提高当作第一位的，所以比较缓慢开始，循序渐进。没有用什么不太健康的手段。开始是游泳加打球，都是我比较感兴趣的锻炼方式，使自己身体初步做适应性运动，而且能坚持。坚持了一周的low carb，降低了对carb的依赖，同时对饭的需求量也减少。吃饭基本正常，只是不多吃不利于减肥的食物，但是也不是绝对不吃。第一个月减了5lb，第二个月只减了以1lb，但是两个月下来，运动没有受伤，身体没有不健康的迹象，而且运动能力和体力都有所加强。为这两个月在秋高气爽的时候能够全力去健身减肥奠定基础。

今天早上6点40起床，收拾东西比较慢，因为不知道带什么，包括游泳，跑步等等东西。7点多才出门，到游泳池已经7点20，还有换衣服，下水时候已经快7点半了。还因为比较长时间没有游，这几天体力消耗也比较多，所以感觉比较累，只游了900yard。然后去洗澡，称体重。
游完泳吃了一条香蕉，喝了500ml牛奶。
然后就去上jogging课，今天是1.5mile assessment。其实不到1.5meil，是400m圈6圈，1.5 mile = 2 414.016 meters。因为没有停顿，一直跑下来，感觉很累，没有用尽全力，但是也是很累，最后计时是16:09，按照我这个年龄组，因该是high fair，17分钟以下是low，如果跑进15:46就是average。另外还有3个比我还慢的。我这学期跑步的目标是，期中（10月9号）的assessment争取14分钟之内跑下来，期末争取12.5分钟内跑下来。
跑前跑後大家一起有做stretch，今天的课9点20就结束了，然后我骑车上班。

今天连走带跑1.5mile

一共20min，200cal。
第一圈是走，大概走了5分钟，本来想reset treadmill，但是上来跑后机器居然又resume刚才的时间了。
然后是7mile/h和3.5mile/h各200m交替4圈儿，最后一圈是6.5和6mile/h各100m，中间有些3.5mile/h的walk改成5mile/h的run，不过不是很多。
明天就要assesment了，我希望1.5mile，我能够在15分钟内跑下来。
跳绳：100+80+50+60

各位看官，凭良心说说，俺看上去象160lb的大婶吗？

9月22日准备跑这个5k

计划9月22号去跑这个：Eric Yerman Memorial 5K Run & Family Walk to Benefit Friends of Children，9月19号前要报名有折扣。Online Reg. Closes: September 19, 2007 04:00 AM Pacific Time
路线和上次3mile大致一样，多个100多m的样子。上次是35:47，从那时候开始到现在2个月，到比赛时候2个半月，看看到时候是不是有提高。这两个月来跑步没有什么锻炼，只是游泳，骑车还有打球让身体有了对运动的基本适应。跑步其实只是跑了2次3mile，还有就是刚刚开始的treadmill，还有准备跑些track。Jogging课可能还会有一些训练。这样到时候这5k我目标是：第一，基本不走，比上次要快；第二，争取32分之内跑完；第三，争取30分之内跑完。最后这个有不小的challenge，相当于比上次快6分钟，快1/6啊。

今天去打羽毛球，去的晚了一些，加上刚刚开学人比较多，所以最开始时候满场没有地方打。所以就去跑步。
还是跑那种跑和走相间隔的，不过这次跑200m，走100m，跑步速度从开始的6.0mile/h开始最后一次是7.4mile/h，走的速度都是3.8mile/h。一共大概1600m，约12分钟不到。
跳绳：3X50
下周的跳绳目标是4X80

买了个timex的watch，防水，好像还能帮助记圈，这样跑track就比较方便，当然是指跑10几圈儿以上的，要不脑子就能记住。以后游泳的圈儿也可以用它来记住，加运费才25刀。