訓練紀錄 1/14/2013-1/20/2013

1/14	M	Rest
1/15	T	Easy Run @ 10.55 mins/mi Distance: 3.00 mi Avg Hr: 160 Where: Road Weather: 晴 Bouldering 1 hr Core: plank 50 secs, side plank 45 secs, crunch * 30, reverse crunch * 25, push up * 12, V ups 50 secs, single leg squats * 30 - 3 sets
1/16	W	Easy Run @ 10:27 mins/mi Distance: 5 mi Avg Hr: 155 Where: Road Weather: 陰 Bouldering 20 mins
1/17	Th	Easy Run @ 10.31 mins/mi Distance: 3 mi Avg Hr: 167 Where: Road Weather: 晴 Core: plank 50 secs, side plank 45 secs, crunch * 30, reverse crunch * 25, push up * 12, V ups 50 secs, single leg squats * 30 - 3 sets
1/18	F	Elliptical 45 mins weight training - hip add, hip abd, leg curl, body weight rows * 15 - 3 sets bouldering 1 hr
1/19	Sat	Rest
1/20	Sun	Long Run @ 11:03 mins/mi Distance: 12 miles Avg Hr: 161 Where Trail Weather: 晴

Total mileage this week: 23 miles
Comments: 繼上週覺得膝蓋"怪怪的"之後, 週二跑步明顯的覺得膝蓋外側痛, 週三, 週四換了五趾鞋跑就沒那麼痛了, 還跑比較快... 
週日的長跑跑了大約4mi以後就覺得有點不妙,6mi-10mi還能咬牙忍住,最後真的不行了,尤其有個大下坡還跑不動,只能扶著欄杆慢慢爬下去. 看來膝蓋痛的噩夢又來了...
改天真的要來寫一篇五趾鞋心得文, 雖然我一開始真的很不相信他的功效, 沒想到我穿了以後跑步膝蓋比較沒那麼痛, 而且還跑得更快, 等這次馬拉松結束之後我要把傷養好, 試試看能不能當一個專職五趾鞋跑者~:P