冇影登加腳尖 2 mins
Too hard
Soft towel open hip
厚socket and knee caps ho d
Train 上身肌肉
擺手要曲
RUNNING LESSON 1 10 Oct
Static stretch
Dynamic stretch
Short run 脚掌
3k run 21 mins
800 M cool down
100M x 2 feel running, up more, not交叉手
No.1 to 3 均速，4 to 8 quick race
Running Session 2
Relex stretch 少部腿……
曲手上下擺
直脚stretch
接腳stretch
口鼻同吸，口呼
Running lesson 3
擺手
Intervial is 1 :1 run and rest, if more rest then short run, less long run, if marthon is 0.9 0.8
Milk compensate the loss of muscle
Lesson 5
Left hand 不自然，右手好好多
Lesson 6
做踢腳，要脚尖下地
跑步不宜太長
Running lesson 9
Constant speed save force and change speed increase cardio input
Lesson 10
不用手前卑，用手爭力，擺手不好
太熱不而跑
22 july
私課……斜坡華景
下斜……要细…腳踩下地……前倾……
上斜……要密……快脚尖
脚板和膝蓋痛
26 july
熱身……扭腰……要見到腳爭
上下腳……室頭不能超過鞋尖
平均400: 6 30
超過 400: below 6……tired
29 july
12 km青公
太累
斜……大步下去injury 室頭……所以密部
肚餓……
9 sept
有跑步膝……右
30 sept
Warm up not enough, right leg ho hard ..
發炎……軟骨冇事……
5 oct
已經睇了2次物理治療……已經確認incidental injury
跑步 3.0
Oct 29
3 km : 滾動輕鬆跑加上厚鞋最好免受傷；足夠熱身：
6 Nov
6 30 pacing good for 10 km
12 Nov
Good 8 km running at 6 00 pacing start at 6 30
Not faster than 6 00 with keep drink water 💦
Still knee pain need buy act tape
18 Nov
慢慢跑70 percent knowing feeling
不要過度，知道自己步
21 Nov
不能負重練
因為四頭肌同carriage 不同
30 Nov
My 10 km target : 55 mins to 58 mins
Dec 5
80 percent physio therapy
Dec 18
58 mins in 10 km
Very good result 😅
Next target is 50 mins in 10 km
Half marathon 207
1 Jan 2017
6 47 relax run 🏃 10 km non stop ✋🏻
2017 😁running
400x10 ；2 mins
Fast: 1 40 SEC
Steady : 2 :15 SEC to 2 :30 sec
Knee pain ; injury interval ; 肌力不夠
前掌和登加快; 所以injury
Not recommend
10 Jan 2017
5 30 -6 00 分temp run
Keep teammate run easy run & easy d
15 Jan 2017
10 km; actual 9.8 km
Keep 5 30 speed bottom line
New record for 9.8km : 52 mins ; 5.25 speed
Need bring 耳塞
20 Jan
330 x800 ; start 慢慢加快：貼心手；chok hand and 鄧腳快；被人肯定跑順 330 x800 (3)
吸吸呼
3 Feb
Good pacing at 6 but knee pain still
5 Feb
No jacket no weight item
Easy light running 🏃
No music is better
It bend is hurt pre run🏃
9 Feb
Hair string need
27 Feb
physio
低足工要用3 points to use fix ；良好資势
1. 柔軟道
2. 肌耐力
- 13 cm to 8 cm test 柔軟度
- 做20 次左腳小腿測試
利用肌肉提起每一步
Feb 28
not feel comfort
if within 50 mins ; 0445 speed
Mar 6
太快引起腳痛; cool down running
0600 跄半馬
青衣到大南⋯⋯
12 Mar
左腳咬柴； knee pain ; back pain
song not fit ; too soft
1 april
Knee pain and done half marthon
Still feel good
Next target:
Keep 6分內1k
5 April
Physiontherapy but need to 14 km until full recovery
18 april
靑公跑13 km
腳痛at 7 pacing
小腿痛
20 april
跑山未得
28 April
跑山要練四頭肌
可以好好休息
100 下up/down everyday
Knee pain ; 上下痛
太緊 外肌和四頭肌乏力
1. 上下so far 15 second
2. 升腳訓低15 second
3. 7 1 腳
28 April
10 km recovery run
No music
Just listen my body voice and claim
I like running feeling
But knee not feel good and ankle
29 April
食比跑更重要
去到屯門夠力...肚好餓⋯⋯
9 May
Follow Desmond quick d
Smooth
Add 😬
16 may
Follow Ronald run steady
Control speed then 完成
之後再學提速
初頭慢慢之後steady 再快
22 May
跑褸梯練關節力
上：心肺/肌力
下： 關節力
23 May
跑姿改
細部不能過腳尖⋯⋯
年紀大了用以前方一式跑不持久
30 May
Good run 400 x quick + 200 x slow ( x 10)
Good comment with 擺手
530 speeed
1 june
休腳
9 july
- 逆cool down can use the muscle
- run more stiff more so need rest and run less
27 Oct
510 speed ok ; can start up speed
Then before 500 speed within 3 km
400 m : speed 145 second
29 Oct
515 good speed (first 4 km steady then 4 km can fast )
KY tape can keep knee
最後擺手自然提腳
