"生命在于运动."
General guidlines:
25 ~ 35 miles/week;
1 day break after running 2 days in a row;
1 day break after a long run (>= 10 mi);
1 tempo/interval/hill training per week;
run slowly to warm up at the beginning and run slowly to cool down at the end;
believe that running is fun.
====== I still run about ~ 25 miles a week. Now that I run outside, my runner's GPS can keep track
of all my running data.
====== Week of 09/16/2007 - 09/22/2007 ========
09/16/2007, Sunday
No running.
09/17/2007, Monday
No running.
09/18/2007, Tuesday
time: 48 min.
distance: 5 mi.
09/19/2007, Wedsnsday
time: 43 min.
distance: 5 mi
09/20/2007, Thursday
No running. Gym: lifting.
09/21/2007, Friday
Sick. No running.
====== Week of 09/09/2007 - 09/15/2007 ========
09/09/2007, Sunday
LER:
time: 1 hr 35 min
distance: 9.9 mi
09/10/2007, Monday, Rainy
No running. Gym: lifting.
09/11/2007, Tuesday, Sunny
time: 46 min
distance: 5 mi
09/12/2007, Wednesday
time: 45 min
distance: 5 mi
09/13/2007, Thursday
No running. Gym: lifting
09/14/2007, Friday
time: 29 min
distance: 3 mi
09/15/2007, Saturday
Out of town
====== Weeke of 09/02/2007 - 09/08/2007 =======
Summer is going away. Started running outside (weekdays) this week.
It is more fun to run outside than running on a treadmill. The good thing
of running on a treadmill is that it can be used to control the pace easily.
09/02/2007, Sunday Sunny, windy
L.E.R.
time: 1 hr. 40 min.
distance: 10 miles
09/03/2007, Monday
No running or gym. Labor's day.
09/04/2007, Tuesday
time: 46:40
distance: 5 mi
09/05/2007, Wednesday
time: 45:00
distance: 5 mi
09/06/2007, Thursday
No running. Gym: lifting
09/07/2007, Friday
E.R.:
time: 46:20
distance: 5 mi
09/08/2007, Saturday
Rest
===== Week of 08/26/2007 - 09/01/2007 =====
08/26/2007, Sunday
Nice Sunny morning with comfortable breeze.
L.E.R.
time: 1 hr. 39 min.
distance: 10 miles
08/27/2007, Monday
No running. Gym: lifting
08/28/2007, Tuesday
Easy run: 47 min. 5 miles
08/29/2007, Wednsday
Interval: 44 min. 5 miles:-
1st mile: 10 min
2nd mile: 7 min
3rd mile: 10 min
4th mile: 7 min
5th mile: 10 min
08/30/2007, Thursday
No running. Gym: lifting
08/31/2007, Friday
Easy run: 47 min., 5 miles.
===== Week of 08/19/2007 - 08/25/2007 =====
08/19/2007, Sunday
It's a nice summer day for it is not hot. It is cloudy and a little windy, but perfect for outdoor activities like running.
Long easy run.
Distance: 10 miles
Time: 01:37
08/20/2007, Monday
Mostly sunny.
No running. Work out at gym: lifting.
08/21/2007, Tuesday
No running. Out of town.
08/22/2007, Wednesday
No running. Out of town.
08/23/2007, Thursday
Tempo run (treadmill):
warm up: 10 min, 1 mile
run: 23 min, 3 mile ( 7.5 pace)
cool down: 10 min, 1 mile
08/24/2007, Friday
Easy run:
time: 46 min.
distance: 5 miles
08/25/2007, Saturday
No running.
Reminder for myself: Try not to spend too much time on-line.
