訓練紀錄 2/25/2013-3/3/2013

2/25	M	Rest
2/26	T	Easy Run @ 10.35 mins/mi Distance: 3.00 mi Avg Hr: 150 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 * 40 - 3 sets
2/27	W	Easy Run @ 10:04 mins/mi Distance: 4 mi Avg Hr: 156 Where: Road Weather: 晴 Bouldering 30 mins
2/28	Th	Easy Run @ 10.37 mins/mi Distance: 3 mi Avg Hr: 154 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 * 40 - 3 sets
3/1	F	Elliptical 40 mins Bouldering 30 mins Weight: hip add, hip adb, leg curls, leg press, ring rows * 7 - 3 sets
3/2	Sat	Easy Run @ 10.17 mins/mi Distance: 5 mi Avg Hr: 170 Where: Road Weather: 晴 3 miles hiking
3/3	Sun	Elliptical 40 mins Bouldering 1 hr Weight: hip add, hip adb, leg curls, leg press, ring rows * 7 - 3 sets

Total mileage this week: 15 miles
Comments: 好久沒寫訓練紀錄的, 最近又開始了停了一陣子的重訓, 屁股又開始酸了, 二四的核心肌群換了一個順序練, 感覺好像有差, ring rows是新學到的運動, 非常累, 咬牙只能勉強做七下, 而且最後一組根本就是沒做完全, 跑步的話...之前有整整一兩週穿五指鞋跑, 最高紀錄是一次跑6miles, 結果腳踝舊傷開始發作, 穿回正常鞋子就沒事, 但是膝蓋的傷感覺就變明顯了, 真的是很令人不知所措, 穿五指鞋時膝蓋就好了, 腳踝發作, 穿正常鞋腳踝好了, 膝蓋發作. 到底是想怎樣?

我報名了六月份的SF Marathon, 目前使用的課表是: http://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program
感覺比我之前練的課表輕鬆好幾倍, 希望這次不會有種硬是吞下課表的感覺.... 非常詭異的是前八週的訓練真的是有點過分輕鬆, 不知道後八週能不能夠適應一次easy run要跑個5-10miles