Weight

Morning: 155
Night: 155

Indian run

We had Indian run today. 2 1-mile Indian run and final 400m fast run. First 1-mile, I only run 0.8mile because I joint in middle, I barely managed to finish. I could not keep up with the group. I run 2 laps with them and dropped out, since the group became smaller with only 6 or 7 people, and it is hard to change speed that often. I run the other 2 lap myself with constant speed. The final 400m lap, I finish in 2:03, not too bad for me.
BTW: morning weight: 154.5, evening 157.

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Based on 5km, 20:00. vdot=30.82.

vdot equivalents
race	time
m	8:18
1600 m	8:54
mile	8:57
3000 m	17:32
3200 m	18:46
2 mi	18:53
5000 m	30:00
5 mi	49:31
10 k	1:02:23
15 k	1:36:09
10 mi	1:43:37
half	2:18:09
marathon	4:43:39

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Type		mile	1600m	1200m	1000	800	400	200
Easy/Long	E/L	12:25	12:21		7:43		3:05
Marathon	M	10:48	10:45		6:43		2:41
Threshold	T	10:05	10:02		6:16		2:30
Interval	I	9:20	9:17	6:57	5:48	4:38	2:19
Repetition	R					4:30	2:13	1:06

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Thanks to Blogger tips and tricks, I learn Avoid large white space above table for Blogger.

Wet court, tennis class practice

Although the courts are wet, we still had practice but did not play games as designed. I become better in my serve, not the power, but the % of successful landing in the service zone.

[morning weight: 154.5, evening weight: 156.5]

Badminton weekend

I went to play badminton twice during the weekend, and feel I can stand for the 2 3-hour playings which was impossible two months ago. This means my stamina is getting better. Although parts of my body are hurting, I feel I am physically stronger. The exercise and jogging do me a lot of help.
I also played tennis twice during the evenings. On Saturday, I escaped from TV to avoid watching Gators' 4th quarter and went to practice my serve. On Sunday, I played with SD and AL for 1.5 hours. Then I have hard time to go to sleep because of the sourness of my legs.

cardio 1hour 15min Friday morning

I don't have morning class on Friday. I went to gym this morning at around 8:00am. first, I did rowing for 20min, burned 170 Kcal. Then I did elliptical for 45 min, and burned 550 Kcal. At last I run for a mile in 12 min, burn 100 Kcal. I stretched for 10 minutes to end the session.
I tried to monitor my heart rate using the monitor of the machine. But the the monitor of the machine does not work well. I will remember to bring my own monitor next time. It is very important to keep the heart beat rate for cardio training.

为什么一跑步胫骨就疼痛？[zt]

美国杜克大学医学中心的运动医学主任穆曼（Claude T. Moorman Ⅲ）提供以下回答：这是因为患有“前胫骨症候群”的缘故。“前胫骨症候群”一般用来形容运动过后，发生在胫骨（小腿骨）前侧的疼痛感，当肌肉、骨骼与关节持续受到重击与压力，身体自然的自我修复能力无法负荷时便会发生；常见于运动员、入伍新兵，甚至中年的“周末运动员”身上，尤其在气候刚开始回暖时特别容易发生。

过度使用肌肉是造成这种疼痛的一个主要原因。连接胫骨与踝关节的肌肉是由肌膜所固定，那是一层坚韧而无弹性的膜，就好像香肠的肠衣。当肌肉因为运动而自然扩张时，所产生的压力会阻断血流，造成疼痛。这种形式的胫骨疼痛是所谓的“外侧肌腔隙症候群”，常发生在田赛运动员（如足球员）或经常在坚硬地面跑步的运动员身上。

疼痛也可能来自骨骼的损伤，从压力反应到骨折都有可能。举例来说，在跑步期间承受的持续撞击，可能在腿骨中造成极微小的裂缝。一般而言，只要适度休息，身体很容易自行修复这些微小的裂缝。然而，如果没有充份的修补时间，这些小裂缝可能合并，成为压力性骨折，形成如发丝般的裂缝；甚至成为完全骨折，也就是骨头完全断裂。

一般人要避免胫骨疼痛，最简单的方法就是在鞋中放置足弓垫，重新分配骨骼承受的重量；或是改成在比较柔软的地面跑步。医生也建议“活动式的休息”，也就是说，跑步的人可以暂时改为游泳或骑自行车。这种改变让受损处有痊愈的时间，但心血管仍可维持从运动得来的益处。

运动之前是否应先暖身以预防伤害，是个争议颇多的问题，两方的说法都各有道理。根据本校从事的研究，我们建议缓慢的暖身期。我们相信，在身体从事更多激烈活动之前，最好先以10分钟左右的渐进式活动当作准备。对于胫骨疼痛，一如生命中的多数事物，中庸之道似乎是最好的药方。

Stadium work

We had stadium step work today.

temp

weekend: badminton tournament

There were 2 5K races during the weekend and I planned to take part in at least one of them. However, I could not make it due to playing the gator swing badminton tournament mix double games. Our performance is good but not perfect, thus we got second place trophy.
Menstruate period start yesterday.
Eat a lot these days because of many excuses. Need to work harder to lose those gained pounds.
Found a good strength training video for runner. (click here)
The result of Hustle for Humanity 2007 4 miler is up.

生理周期减肥法ZT

生理周期减肥法ZT 发现很多筒子不是很清楚,共同学习一下啊~

一种很简单的减肥方法而且很有效,(绝对不是骗人)。只要能坚持做, 其实减肥很简单``!!只要稍稍注意那么一点点``就可以保证绝对不会反弹`````下面是此减肥方法的重点 可要看仔细~~~~~~~~~~~

在正常的饮食状况下,每月只要选出一天减肥,就可以减少一公斤(2斤),你相信么?如果改成每天选一天减肥,一个月可瘦二至四公斤,你相信么?而且,此方法不限性别,年龄,工作,生活,只要采用这套减肥方法就算是外食族,便当族,应酬族,也能越吃越瘦,尤其是对那些超级胖妹来说,更是找到救星,而且会比平常人效果更明显,那些减肥的沙场老将,减肥经验达5次以上(含失败或复胖)以及减肥一两天还可以,时间长就会缺乏耐性的小胖子也很有用-----这就是生理周期减肥法.(注:文中MC大姨妈=月经例假 不适合人群:有慢性疾病患者,如:糖尿病心脏血管.心肺功能不佳肾脏病人)

我们先来了解一下生理期~~~~~~~~~~~~~~~~~~~~~

生理周期≠生理期----生理期是MC来访的那几天,生理周期是你的生理循环法则,千万别弄混了,我们不希望JJMM在身体虚弱的那几天再受到伤害和刺激列. 因此我们要找出新陈代谢教高的那几天好好的控制体重,让你掌握时机,不做无用之功.


生理周期减肥法——就是凭借每个人都不同的自然的身体循环阶段,分割为4大阶段的减肥计划

第①阶段1-6天{减肥暂停期}
时期:女性经期:平均4-6天(低温期)
症候:代谢缓慢.体重会停滞或攀升.容易水肿.心情烦躁.郁闷.不专心
减肥计划:生理期是女性最该开始保护身体和储存健康条件的时机,因此不建议在此期间进行减肥.建议在经期间保暖身体,最好是能进行散步(如果,你是真的想减肥,最好这么做大概散步20-30分钟).

第②阶段7-14天{减肥白金期}
时期:经期后的一周:卵泡期(低温期)
症候:代谢增快,消化功能佳,精神稳定,心情愉快,肤质细腻光滑

减肥计划:此时是代谢的最佳时期只要严格的要求自己,减肥效果一下就出来了.至少可瘦2斤,不会反弹.

第③阶段15-21天{减肥黄金期}
时期:排卵期 黄体前期(高温期)

症候:体温逐渐上升,代谢仍就不错,越后面几天就趋向平缓,食欲渐增,营养吸收好.
减肥计划:由于此时期是双重时期,虽然代谢快,但吸收也快,因此要减肥的MM们,一定要主义此时的饮食习惯,(减肥当然是巩固最重要,如果不巩固,还是会胖回去的,所谓的反弹是只你主义了仍会发胖,而次方法只要注意的话```嘿嘿``成果么``当然一级棒)搭配运动最好,以少食多餐的方法来控制食欲,此时期仍是继续减重的好时期.

第④阶段22-28天{减肥维持期}
时期:经期的前一周 开始出现PMS经前症候群(高温期)
症候:身体浮肿,体重上升(一般在1-2斤)有便秘情况,情绪不稳定暴躁易怒皮肤状况变差,容易长豆豆.
减肥计划:由于受到黄体素的影响,囤积水分开始严重,体重开始停滞,食欲大增.而且容易情绪化, 多喝水, 并且吃东西 要清淡些, 运动方式不必激烈, 但要持续下, 毕竟好不容易受下来 最后一个星期要巩固下的.

Turn in papers, 800m interval, 1200 yards swimming

(To be continued and added)
I take a day off work and going home after jogging class. I slept from 11:00am to 2:00pm. I read some more material from internet about run training, and found out the speed for 800 interval for me should be around 4:56. The calculate bases on Daniels' Running Formula, 2nd edition.
This paper is good in explaining different kinds of training and the purpose of each of them. It will be good to follow some plan and systematically train the runner not matter what level he/she is.
I went to swim at 4:00pm. I warm up 100 + 100 yard and swim 800 yards within 21:00 (20:50 might be) (500 yards 13:03, 600 yards 15:47, 700 yards 18:20). I feel better and better after 500 yards, I should push myself harder next time for 1000 yards. Last time it took me 23:00+ to finish, I made progress already. My first goal (800 yard in 20 minutes) seems not far away.

Several Routes

5 miles routes : This one is good since I can run immediately from outside FLG or from my apartment and make a circle back.

4 mile campus run

3 routes are provided with 3, 4, 5 miles respectfully. 3-mile route is the same as usual, but I decided to run a 4 mile route. (The 5-mile route is this.) I am slow and have to run faster otherwise I could not get back before class over. Thus this is a challenge. After getting understand the map, I started immediately. I got out of the FLG building, put the jacket and the bottle of water in my scooter, stretched briefly while walking to the intersection and then started to run. I ran about 2.8 mile without stop before hitting the big hill near corey village before law school. I started to walk in the 2/3 of the hill since it exhausted me. after about 1 minute walk I started to run again, but this time I could not keep running longer, I started walk again before the law school and 2nd Ave intersection. I walked about 1 and half minute and start to run again. This time I was able to keep until I was back to stadium, where the route finishes with 4 miles. The time is: 44:50. The average pace is 11:12. Next time I plan to run into 11:00, and the higher goal is 10:40.
I was probably the last one coming back, but I am glad the route I run is not the shortest one and I finish within class time.
I ate a tablet of ATP before class.

Monday, a new week

I went to swim in the morning. I got into the pool at 7:30am, so less than 30 minutes to swim. I first warmed up with 100 yards and 200 yards. Then I swam 800 yards in 21:30, which is very slow. My first goal is to swim sub 20 for 800 yards, I plan to finish this goal by the end of Oct. Than I try to swim 1000 yards within 20 minutes, which is pretty hard for me and I plan to finish the goal by the end of April, 2008.
After swimming, I went to tennis class.

Bike 4.8 mile, Walk 4.8 mile

I bicycled to my work place in the morning, in 27 minutes.
I walked home by legs in the evening, in 76 minutes.

3 mile slow run, 1 mile swimming

In the afternoon, I went to stadium and run 8 laps slowly in about 36 min. I planned to run more, but after 8 laps I had some feeling of my knees. I feel the surface is sort of hard compare to campus road. The best surface is the track, but running there is a little boring if I run every time there. I then ate an apple pie as snack and rest for about 20 minutes. I stepped up to the top of the seats twice after rest. Finally, I went to swim. I swim 1+2+800 and then 3 laps flutter kick with board. At last, 2 laps easy breaststroke. During the 3 hours exercise, I drank 32 Oz water.
Nice easy exercise today, not very tired.

3 mile campus run -- better than last time

We ran again the same 3.3 mile route. I run 3 mile without stopping in 32:50 and back to stadium road in 40:19, totally 3.5 mile.

Midterm assessment

Today we have midterm assessment in track field, a 1.5mile run again. I finished in 14:42, 1 and half minute less than the previous assessment (16:09). This is a high average in the fitness test norm table for 1.5 mile for my age. I did not stop and walk and keep the pace within 10 min/mile 95% of the time. I am happy with the result. My goal of the final is 13:30.

F (30-39)
Superior <13:34
Good 13:34-14:40
Average 14:41-15:45
Fair 15:46-17:00
Low >17:00

upper body weight training

elliptical stepper 15min
treadmill walking 3.5-3.8mile/hour 10 min

Chest press (45lb 15X2 40lb 12X1)
chest pull(55lb 15X3)
arm curl (10lb 12X3)
arm extension (45lb 12X3)
back (?) (132lb 12X2)

Stretch 10 min

I stopped earlier because the spasm of lower back when I doing the weight training, not very severe, but still fearful.

Run a 4 mile race today

8th Annual Hustle for Humanity, 4 mile around campus
total 101 people ran in the rain. We started at 8:30am. I ran without stop for 2.8mile, and 5k within 32min. Finally finish around 43' in the 71st. Not very bad.
Another good thing is getting a free T-shirt.

3 mile campus run

We ran a 3.3 mile route during class. I was late so I did not meet the class. Basically I ran myself. I run 2 mile at average 10.5 min per mile pace for 2 miles without stop. After I stop running and start walking near lakeside dorm, I was not able to start to run more than 0.5 mile without walking. My Forerunnner 305 measure the route to be 3.5 mile instead of 3.3. It toke me 45 minutes. Basically 2 mile run and then 50% walk and 50% run the rest 1.5 mile. I am going to push myself finish the same route sometime next week within 40 minutes.

Foot pain and miss class

I feel both left and right foot pain, but differently. The left foot might be planter fasciitis , the right is tendon. I don't know if I need to see doctor and what doctor I shall I go to see.
I googled for foot pain and found a very informative website, collrunning.
I decide to rest from running today and went to gym. I did some weight training for lower body. Leg press (95lb, 100lb, 105lb, 95lb, 15 repeats), reversed leg curl(30lb 35lb 30lb 30lb 12repeats), leg extension(40lb 40lb 40lb 12+15+12 repeats), calf raise (60lb 70lb 60lb 12 repeats), leg abduction (60lb 70lb 60lb 12repeats) and adduction(60lb 60lb 60lb 12repeats). I also did 20 minutes rowing and 20 minutes stationary bike for cardio. I feel good after exercise.