Tennis ball machine practice for pass two days

Paid $47.30 for a month membership eligible to use 1hr/day of the ball machine in west park. Yesterday I played the first time, and felt amazed that I was able to continuously played against the machine for an whole hour. I reserved another hour for today and feel much better. After watching the ultimate backhand DVD, I played backhand much better and even better than my forehand today.

---

Here are some useful links of tennis training:
Strength Training For Tennis

今天慢跑6.8mile，真的很慢，不过有进步

好几天没有跑步了，虽然很想跑，但是只有25号晚上走了2个多miles。终于今天去跑了，很慢，比较长，很痛快。
6.79mile, 01:20:07, avg pace 11:48 min/mile，比上次（22号）提高5秒，据说消耗 1647cal.
下次跑01:23:00，争取跑7.20mile。争取avg pace 11:40 以下。
另外早上去练习网球，交了两次钱（22块），每次一小时，11块。打完球后，觉得右腿膝盖有些别扭，可能是打球时候横向移动比较多，没有什么训练，所以希望不要受伤。
今天一个好现象就是跑步时候，右边shin没有疼，也没有加重膝盖的不适。只是腰有些酸，不是很厉害。还有，回家来脚有些疼，热水泡了一下，好了许多。
另外今天又作3X25个仰卧起坐。

walk about 2.5mile at late night

Yesterday, I ate too much in L's home with her fiends and SD. Since still in MC period, I don't want to jog but decide to do some exercise. I planed to walk 2 laps around the 1.6 mile circle including our apartment complex and Lake side, but turned out only finishing 1 and half, after I saw a suspicious car stopping with lights on at the stop sign when it seeing me coming to the corner. I was frightened and turned back immediately since there was nobody around and I almost met no one in my first circle walking. I think I finally walk about 2.5 mile.
It was pretty cold out today.

12/23/07 周日 从家里走到office

walking, 4.65mile，17：41/mile，总共用时01：22：11。
昨天刚刚跑完，怕膝盖吃不消，不敢再跑，不过觉得走走对也有好处。中午开始，第一个mile用了19：30，膝盖有些不适感觉，后面都比这个快，不过膝盖感觉倒是越来越不明显了。一边听着小说，感觉很不错。
Menses period starts today.

12/22/07 周六 绕campus跑一圈

6.5mile，平均11：53/mile，时间1：17：17。
这是长时间第一次跑下campus一圈，中间没有停。一边听着小说一边跑下来。中间在2-3mile时候最累。跑完后膝盖有些不适应，不疼，只是有些软。小腿肚子比较紧。拉伸过也不管用。
呼吸没有觉得有太大问题，还是肌肉不适应，可能单位时间的转化氧能力不足，需要多跑。

12/11/07 周二 从office跑步回家

00：57：21，平均12：40/mile，4.53mile。

5K Jingle Bell race, 32:16

It is the first race since Nov. 11 half Marathon. I haven't been really serious in training since then. I had couple 3-4 mile easy runs, several short speed works and a 1.5 assessment, until yesterday a 4.5 mile tempo run.
I slept late last night, so woke up at 7:30, almost could not make it. But I still lay on bed thinking if I should go. I finally got up and rushed to Flevat field around 7:50am. Register line was till there about 15 people lining. I paid $20 for the race without T-shirt. Before the race start, we all gathered in the start line, and I saw another girl from my running class. We gestured each other.
The first mile was relatively easy and started with a down hill. I finished in around 10:00 because I didn't want to speed up so early so that I could be wore out. The second mile was harder. I started short of breath and the shin pain started too. There was small hill up and down, I finished around 10:30. The first part of the last mile comprised of a big long up hill. I kept my pace between 10:00-12:00 when I ran up the hill and started to pass several people. After the long big hill, it was past 2.5 mile and I started to sprint in pace 9:00-9:30. I passed several people who seems exhausted but finally within in 200m to the finish line, I am exhausted too and failed to pass several people immediately in front of me (10-30m, there were about 7-8 people who were slow). I finished at 32:16 according to my watch. I improved about 1 minutes from last Sept. 22nd 5k race, but haven't finish my goal which is under 30:00. How long it will take me to achieve the goal?
My next race will be Jan. 19th 15K. My first goal is 1:45:00. Is it reasonable? I will try 1:35:00-1:40:00. I need work harder for this holiday season.

After racing, I played tennis for about 2 hours.

4.6 mile in 55 min

Since I biked home yesterday, I ran to work this morning. Getting up a little bit late, I started to run around 10:20. I ran first mile as warmup. Then I walked 0.1 mile since I feel some pain in my right shin, which I suspect as MTSS. I walked and the symptom did not go away. I then started to run again. after about another mile or so, it had gone. I ran in a pretty slow and easy pace for about 3.6 mile and stopped myself and the timer. I walked the rest way to my office (about 0.1 mile) to cool down. It was a nice easy run.
I played tennis for a while in the evening. I want to choose a tennis racquet and got two for demo. I haven't decide yet.

Goal reassessment

Ｉbasically achieve my goals.

Weight lost. I lost totally 10 lb this semester. I achieve my goal by running, swimming, playing tennis and badminton, while watching out the food I eat. My weight lost is slow, but consistent in about speed of 2-3 lb per month. The weight lost are basically body fat, and I also gain some muscle because of exercises.

I also improve my cadio system. I ran with class twice a week and I did run 1-2 times by myself. I also had some other cardio activities like elliptical or stepper if I the weather was not good for run. I was not able to finish a 3 miler without walking in the middle at beginning of the semester, but now I can finish 6 miles without stopping.

I participate Tom Walker Memorial Micanopy Half Marathon and finished it in 2:43:23. Although very slow, but I finished. And it was my first half Marathon. I also participate a 5K, a 2 mile and a 4 mile races during this semester. The first 5K took me 33:19, on Sept. 22nd, The second race I ran on Oct 8th, 4 mile, I finished at 43:23. I run 2 mile gallop run on home coming day (Nov. 2nd) and finished in 20:19. My time improved gradually.

Finally, my 1.5 mile assessment from beginning of the semester to the midterm and finally are: 16:09, 14:43 and 14:21. I feel I made progress slowly.