Final assessment

We finally have our final assessment today. I did not run very comfortably but still had some improvement since midterm assessment. Last time my time was 14:43, and I got 14:21 today. I did not feel satisfy with the result, since I know I could do better. I probably start to fast and short of breath during the second lap. I kept running harder and tried to smooth my breath and hope I would soon recharge again. But I never came back and struggled all the way to the end. It was not my best run, I think.

No final accessment today due to rain

Most of the class gathered on track, although there were a little bit rain. But we were told no assessment today. I ran a 1.5 mile myself. It took me about 14:04, which score 23 pt. If I can ran into 13:45, I will get 25 pt. I feel I can run harder and have a chance to make it, if I run with many people there.

Diet Diary

Diet Diary

Nov. 20 Tue
Got up at 7:30am
7:30-8:00am drink 1 cup of whole milk, take in 1 MSM 1 L-Glutamine
8:00-8:40am run 800X3 interval drink water 16oz
8:40-10:00am class in gym
10:00-11:30am drink 1 cup of tea
11:00-11:30am lunch instant noodle 2 cup with 1 cup water
11:30am-4:30pm drink 1 cup of tea
2:30pm snack 60cal yogurt
4:30-5:00pm dinner mixed rice 1 cup, fried chicken wings X3, beef 12 oz, vegetable 2 cups bottle water 16oz
7:30pm Apple X1 some preserved fruit as snack.
6:00-11:00pm bottle water 16oz
10:00pm take in 1 MSM 1 L-Glutamine


Nov. 25 Sat
Got up at 9:30am
9:30-10:00am drink 1 cup of whole milk, cracker 8oz, take in 1 MSM 1 L-Glutamine
10:00am-1:00pm play tennis, drink 32oz water
1:00-2:00pm drink 16 oz Gatorade
2:00-2:30pm eat lunch, 2 cup white wheat noodle 12 oz beef, 1 cup boiled broccoli, spinach soup 8oz with 50g spinach
5:00-7:00pm megranateX1 orange X1 persimmonX1
9:00-11:00pm preserve fruit ½ cup, water 16 oz, take in 1 MSM 1 L-Glutamine


Nov. 26 Mon
Got up at 7:30am
7:30-8:30am drink 1 cup of orange juice, cracker 4 oz, take in 1 MSM 1 L-Glutamine
8:30-10:00am tennis matches
10:00-10:30am drink 16oz water
10:30-11:30am drink 1 cup green tea, 1 slide of cake about 150g
11:30-12:00pm lunch mixed rice 1 cup, fried egg X2, fried vegetable 2 cups bottle water 16oz
12:00-4:30pm drink 2 cup of green tea
3:00pm 1 slide of apple pie, about 150g
4:30-5:00pm dinner 1 slide of pizza
5:00-8:00pm bottle water 16oz
8:00pm orange X1 persimmonX2
8:00-11:00pm bottle water 8oz take in 1 MSM 1 L-Glutamine

800X3 speed work

Because need to review the shoes as tester, I had another short speed work today on track. It rained in the morning, but cloudy and warm the rest of the day. So I started my workout in the afternoon. I warm-uped by practice tennis serve. I served about 100 balls. Then I went to track. There were several people there walk or jog, although it is Thanksgiving. I started with a slow 400m jog. The 3 800m took 4:40, 4:45, 4:45 each and I run in track #4. The overall performance is better than last training 2 days ago, and I ran in track #3. My plan is in track #4, I run in 4:30 and then move to #5 and so on until #8. I will then take a 5K race to find out my new record and calculate the Vo2Max equivalent time for interval work out.

Rudolf gave a formula = 400+(lane after lane 1*(6.28* lane width))
Standard track, assuming 1.22m width:

Lane 1: 400 m
Lane 2: 408
Lane 3: 415
Lane 4: 423
Lane 5: 431
Lane 6: 438
Lane 7: 446
Lane 8: 454

slow 4 miles

Today I tried to run a long easy run, but failed because of feeling uncomfortable of stomach while running. So I just finished 4 miles, in almost 50 minutes. It was a run and walk. I feel better after run.

Speed Work and Weight Training instruction

I got up at 8:00am, and found out it was a little early if I just wait for the 8:40am class. So I decided to run a short interval run before class. As a registered tester, I got a pair of test shoes from New Balance yesterday, WR805. They are designed for speed workout but not long distance running. They are very light weighted.
I went to track and run a 800X3. Before start running I did some dynamic warm-up and a 400m slow run warm-up. The times of the 3 800m are: 4:35, 4:57, 4:38. Between the first and second 800, I jog in 13min pace for 400m, and between 2nd and 3rd one, I walked 100m due to the time limit. My ideal time should be 4:30-4:40 for 800. and slowly jogging 400m for recovery between each 800. I am going to do interval again later the week, try to make 5 to 6 800m, and within ideal time.

During the class, we learn many weight training specific for runner. I feel it is very useful. I have balance ball and dumbbells at home, I can start to do to train my ab and lower back.

第一个半马

2001年到2003年经常跑步，每周15mile左右，最长8mile，参加过一些5k和10k race，最好成绩是5k 26分钟，10k 54分多。后来因为一些原因骤然停下来。虽然期间多次想重新pick up，最长也坚持过一个月左右，但是因为总是想着从前跑起来多轻松，很容易frastrated，加上一些小的身体不适或者其他原因，就放弃了。直接结果就是体重在4年长了40lb，ft，都不好意思说。最近终于被迫下了决心，从今年下半年开始锻炼减肥，所以跑步开始就是减肥手段之一。最开始时候不敢一下就跑，怕体重太大，膝盖承受不了，而且长期没有系统锻炼健身，其他器官机能也不好一下就受到这么大挑战。所有就开始游泳，游泳在不锻炼4年中还是时常去游，有时一两周一次，有时候一周两三次，只不过都是随便悠游，半小时到一小时而已。从下决心后，7月到8月中，每周4到5次，大多数都是比较长距离的，每次2000yard以上，因为时间关系，也就1小时左右。周末会去打打球，羽毛球网球什么的，也偶尔跑步，2-3mile，非常辛苦，目的为了增加身体适应性。期间体重减了4，5lb，到8月底开始正式跑步训练。

开始从3mile起步，最初必须中间走1-2分钟才能完成，瓶颈是心血管，觉得上气不接下气。每周3次，坚持了4，5周，可以不停下来，困难时候只要减一点速度就可以坚持过去。然后就可以延长到4，5mile，虽然还有那个比较困难的时候，但是已经从不到3mile的地方，变成4mile的地方才开始困难，而且不那么明显了，一克服就过去而且不是因为时间关系，感觉上是可以一直跑下去的（当然是错觉了）。但是速度却一直提高不上去，无论是跑2mile，3mile，4mile还是5mile，pace都是差不多，快不起来，很怕变速和坡，节奏一变呼吸就跟不上。10月底开始决定增加interval或者hill，其实之前是试过hill的，但是造成脚疼，就没有再练习。每周总体上达到13-15mile。中间参加过2mile，5k，成绩都不好，10+min pace，比较自己longrun 5mile的11min不到的pace也好不到哪里去，但是感觉跑的时候已经竭尽全力。就这样这几个月体重又有减少，只是因为没有在饮食上刻意控制，所有减肥速度并不理想，不过总体减重已经超过10lb了。

偶们小城市，不比大城市有好多race，方圆50mile每月一个了不起，所以一有race就想参加，以赛代练，呵呵。最近这个半马距离偶们比较近，又便宜，就一直想参加。中间版上咨询过Deling，他劝偶不要去，其实自己也知道自己的训练量和长距离跑都是很不够的，所有当时是决定不去了。后来经不住自己好奇和别人鼓动，决定去看看，所以报名都是到现场报的，当时的想法就是去看看，了解一下，不成跑一半退了。

早上5点多就起来，根本没有用闹钟，虽然调好了。吃了些比较多carb的早餐，拿了自己准备的gel（不像大家在大城市，据说gel可以路上拿到，偶们这里要自己买啊）和水，穿好衣服，6点多一点就出发了。到达时候不到7点，7点开始register，8点开跑。于是去注册，上厕所，搞完还不到7点20。外面好冷，头天查天气当地早7点应该有51F了，但是自己外衣外套穿着还冷，于是躲到车里开上暖气取暖，同时把号码别上。喝了些带来的热水，出去热身。不是很舒服，因为全身都还冷冰冰的，虽然跑了有一个mile了，还是只能穿着外衣，还要慢慢跑，同伴却早已经把外衣都脱了。20多分钟后就是快7：50了，突然觉得肚子很难受。赶紧又去排队，终于还有几分钟开始时候，解决好问题。最后才脱衣服。一共就200多人参加，所有没有pace group，所有随便一站，不久就出发了。

开始还在town里，一个mile以后就出城了。偶平时跑得很慢，所有准备上来12的pace先跑1个mile，但是大家乱乱哄哄，一看表发现是不到10的pace，觉得自己太快了。跑到2mile时候，就出现上气不接下气，不过不严重，身体还没有暖过来。大队伍已经绝尘而去，偶和几个人零零散散拉成很长的尾巴。偶知道后面有人，因为一直很大声说话，可是这么有力气也不超上来。2mile有个水站，没喝，周身还冷，根本没汗，同时也怕肚子疼。跑过3mile，终于暖和过来了。周围有两个小老太，一个可能也就30多到40，另一个有快50样子，一看就不是跑步的，她们一会跑一会儿走，跑起来时候就超过偶，偶当时是10-11pace，走时候就被偶超。她们还看着表，好像走多少秒，还是一分钟就开始跑，跑几分钟就走。过了3mile，偶呼吸已经平稳了，觉得比平时跑3mile略累，可能是平时没有这么冷的时候跑过吧。这时候路面不好了，邪的，这样腿就一长一短似的跑，也没有路肩，旁边的草地都是高草，整个路都是这样，只有两条lane，路的中间好些，但是不敢在中间跑，时常有汽车呼啸而至，ft，这个course也说是USAFT certificated的。因为路右边高左边低，右膝盖开始有些不舒服，但是可以忍受。这样的路有将近1个mile。偶还在和小老太拉锯，还不时joking几句。有个红衣少女在偶前面0.1mile处慢慢跑，在她前面0.1mile一个蓝衣少妇在慢慢跑。一路上没有什么标志，遇到有支路处，没有她们，偶真不知道怎么走，虽然看过地图，可是跑起来真记不得。偶们已经被大部队甩下来，只好靠这些和偶一样的蜗爬到选手带路了。

过了4mile水站，路平了，偶开始感觉好些了，甩下两个小老太，也追过红衣少女，逼近蓝衣少妇。可能是因为最近平时跑到比较多的是5mile，所有4.4-5.5mile跑到最轻松愉快，时间是10min 左右，甚至觉得自己可以一直这么跑下去了。这时候有些人返程和偶相遇，跑的很快很快。偶一直在找同伴，他应该在比较前面，一直找白tshirt，也没看到，值到有人叫偶，才发现it居然什么时候脱了上衣，光着膀子在跑。可能因为注意力被他们分散，所有不觉中很快就到了6mile的水站，觉得自己必须喝些水了，另外随身带来一粒ATP也决定用下去。喝水时候停下来，这时候说话很大声音的几个人赶了上来，并且超过偶。是一个老头，至少65+，一个老太，两个中年女人。偶喝完水再开始跑，发现腿开始发沉了。可能因为是6mile水站，很多人在这里逗留时间比较长，所有这次跑偶们这个蜗爬组成员扩大。

好容易到了折返点，超过了那个蓝衣少妇，和她说，finally here we are，她说，it seems further and further every year。不知道她是感叹自己体力呢，还是真的这个折返点不对了，所有偶看了看偶的Garmin Forunner，真是6.67了。偶平时在400m track上量都是很准的啊。

过了折返点，注意到脚开始疼，那种每落下脚就疼，整个脚，左脚尤甚。开始担心是不是能跑完了，是不是要drop，会不会受伤等等了。后来发现虽然疼的比较厉害，但是没有变得更疼，就决心坚持。很快就到了9mile水站。喝了gatorade后，再起步发现真难受啊，觉得不能停，停下来重新跑起来觉得脚更疼。跑过一小段，虽然疼但是也能忍，就是开始一小段，太难受了。这中间几次超过大嗓门小分队，又几次被他们反超，他们就像出来游玩，聊着天，大声的很，还老和偶搭讪，说反正没有第一名了，什么名次who care，能回到finish line就成，偶说偶要不是汽车在那里，真想一走了之。

最难受时10mile开始。其实这时候根本没有呼吸的障碍，就是腿上的肌肉发沉，还有就是脚疼。看到路边有人人掉的空的gel的包装，于是想起随身带的gel，决定走一会儿，把gel消灭了。从来没吃过，吃一口，真难吃啊，后悔没有在水站那里吃，至少可以用水帮助吞下。走了有3，4分钟，被大嗓门小分队超过并且落下，红衣少女也赶来上来，还有一个中年女的，大概比偶还胖20lb，也呼哧带喘地超偶而去，愤怒。于是又接着跑起来，与其说是跑，其实比走快不了多少，在爬坡时候，有时候竟然是14+的pace，但是偶决心不让红衣少女追上偶了。这样过了几分钟，不知道是不是gel作用了，偶居然不觉得累了，步伐也快了起来。在11mile水站，要了一杯水和一杯gatorade，边喝边最后走了一分钟，然后开始跑起来。居然又能跑10-11pace，而且腿脚都没有感觉了，只是机械地摆动，这个速度一直坚持到最后，最后，超过了两个从前没有遇到的老太，但是没有追上中年女和大嗓门小分队。而且路边没有标识，根本不知道怎么跑，要不是前面一直有人，可能会迷路。便宜的race估计就这样的组织水平了。

过了终点，觉得腿很硬，赶紧拉伸，一边穿衣服（偶很怕冷的），一边喝同伴递过来的Gatorade。赶紧又拿了两块香蕉吃，吃完了又让同伴去帮拿，一共吃了两条。觉得很累，必须扶着长椅，慢慢做，有时候干脆坐在长椅上拉腿，拉hamstring，拉calf，拉quad，还有把鞋脱了，脚觉得舒服好多啊。最ft是，偶刚回来就发奖了，一想也是，同伴都回来接近一个小时了。虽然后面还有人回来，但是很少了，这也说明偶的成绩有多差了。不过不管怎么样，偶有了自己的半马的PR，剩下的就是去break它了。

休息了两天，感觉好多了，跑完最开始是小腿发酸发胀，脚也有些肿，睡了个午觉，几小时后觉得膝盖不舒服，就是不能承受力那样，躺下觉得肯定腿酸的睡不着觉，用冰袋冷敷了一两小时，有些用，不过还是不够好。好在那天有NCAAF看，后来听了那谁的建议，开了瓶红酒，边看边喝，没喝到一瓶，就迷糊了。勉强发了偶们赢南卡的包子，就睡着了，第二天醒来，好多了，不过膝盖还是有些不舒服，没有疼，就是蹲下会有一点感觉。所有一天又是没有运动，听从建议，给自己做了些好吃的，鱼，虾，大肉。今天起来居然是大腿，臀部，腹肌有些酸，不厉害，但是前两天都没有的啊。总体上感觉基本恢复了，这两天都有streach。

再次谢谢大家建议。

5 mile at 11:08 min pace

I feel I don't have to stop and walk to rest anymore in running a 5 mile or longer (I think maybe up to 7 or 8 mile?) distance. I still have hard time around 3.5 to 4 miles, but I know I can overcome it if I just continue jogging. Sooner or later (for about 0.2 to 0.5 mile) I will get through and will have no problem to continue running.
I went to class couple of minutes early and wanted to start early so that I can run a little bit more. But waiting instructor to allow us to start, I did not get out of the building until 8:53am and had hardly any time to warm-up. I just run about 0.1 mile for warming-up and do several lunges and kicks and started running. I run a new 5 miler route. Although I was the last one back, I still got back just in time. I feel starting a little bit slower (in 11 min pace) and then gradually increasing the speed gave me much more easy feeling then starting faster (9 min pace) which I used to use.
Last 5 mile run I was in pace of 11:34 and I am happy I improved 26 second. Next 5 miler, I will try to increase the average pace to 10:50 min/mile.

Weigh:
Last night 156, this morning 154.5, after running 153.5

Some routes around campus

sub 5 mile:
office and home commute: 4.74 mile

5 miler:
route #1: 5.08mile
route #2: 5.24mile
route #3: 5.20 mile
route #4: 5.43 mile

5.5+ mile:
route #1: 5.72mile
route #2: 5.83mile

6+ mile:
route #1: 6.3mile

6.5+ mile:
route 1: 6.56 mile

8+ mile:
route #1: 8.04 mile

9+ mile
route 1: 9.11 mile

10+ mile
route #1: 10.15 mile

t

2 mile Gallop run and tennis in the evening

I run a 2 mile race and it is a event for UF homecoming. My time is 20:07 for 2 mile which is not very bad. After the race, I had a sleep at home in the afternoon. I then went to play tennis with friends for about 2 hours after dinner. Very tired after coming back.

Morning weight: 154, night 155 and after race weight 153

Campus 5 mile Run

I run a little different route because I try to find a route start with down hill so that I can overcome the 3 mile point where I always have to stop. I successfully run continuously until 4.6 mile where my right leg started cramping. I finally stopped at 4.84 mile at 55:55. I am going to try to run the same route and finish all 5 mile and hope to finish it before 55:00 which is 11 min pace.

weight: morning 154.5, evening 154, after running 153.