Anne 的个人资料Keep On Keeping On照片日志列表更多  |  工具 帮助 |
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2009/10/30 A Summary: 15 - 29 Oct 2009Thurs, 29 Oct 2009
- Warm Up: 3 laps, stretching
- Training: Stride 200m and Jog 100m for 3 laps, 3 sets, rest between sets
- Warm Down: the usual
Tues, 27 Oct 2009
- Warm Up: 3 laps, stretching
- Training: 1 km (6 mins 20 secs), rest, 2 km (12 min 40 secs), rest, 2 km (13 min 30 secs)
- Warm Down: 1 lap then the usual Sun, 25 Oct 2009
Homework: 10 km
Comments:
I had diarrhoea on Friday and didn't run on Saturday because I still felt a bit dehydrated. It was a challenge to run on Sunday and I had to push myself to overcome the mental barrier of running 10 km for the first time since surgery, it's been over a year. It was my slowest time for 10 km but I feel better for doing it.
Thurs, 22 Oct 2009
- Warm Up: 3 laps, stretching
- Training: Stride 200m and Jog 200m for 3 laps, 4 sets, rest between sets
- Warm Down: the usual
Tues, 20 Oct 2009
- Warm Up: 3 laps, stretching
- Training: Stride 1 km (kept to 7 min and under pace), 5 sets, rest between sets
- Warm Down: the usual
Sun, 18 Oct 2009, Day 3 of Training Camp
6ish a.m. in the morning
- Warm Up
- Run a lap followed by circuit training, 3 sets
- Warm Down and stretching
- Gait Analysis
After Breakfast
- Partner massage
Afternoon
- Home sweet home
Sat, 17 Oct 2009, Day 2 of Training Camp
6ish a.m. in the morning
- Warm Up
- Beach Training
- Drills
Afternoon
- Conditioning (matwork)
- Cadence training (coach asked me to be the "demo model")
- Water running
Evening
- After dinner briefing/seminar
Fri, 16 Oct 2009, Day 1 of Training Camp
Afternoon
- Weigh in
- Warm up
- Time Trial
- Weigh in again (to determine water lost through sweat, I lost 2.2 kg!)
Evening
- After dinner briefing/seminar
Thurs, 15 Oct 2009
Worked late, by the time I got to training, it was over. Coach didn't want me to do any "homework".
2009/10/13 One Year On, Tues 13 Oct 2009Today is exactly one year since I had ACL reconstruction surgery.
What a year it's been.
It was so mentally exhuasting to have to start over again at running for the third time. I'm glad to be making progress. I'm glad to be running pain-free.
Slopes, Tues 13 Oct 2009Warm Up
- 1 lap around the track: 0.4 km
- 1 loop in the park: 1.1 km
Training
- 2 loops, rest 2 mins
- 2 loops, rest 2 mins
- 1 loop
Warm Down
- the usual stretching and toning
Total
0.4 + 1.1 + (2 x 1.1)(2) + 1.1 = 7 km
Comments
- Felt tired but wasn't in pain
- I couldn't maintain a 6:30 min pace when doing slopes but felt better when my husband told me he doesn't run as fast on slopes too
Nearly Rained Out, Sat 10 Oct 2009Homework
- 50 mins
Comments
- The carpark was already full at 6:40 a.m. and I had to park further down and walk back about 11 minutes to the starting/meeting point.
- I used the outdoor shower for the first time and figured out how to shower with clothes on.
- It started drizzling as we lugged our stuff to the car and started pouring just as we got into the car.
- It was one of those runs where I was so glad when it was over. 2009/10/8 Overdelivery, Thurs 8 Oct 2009Warm Up
- 3 laps, stretching, a lot of stretching
Training
- 1 km at 8 minutes or under pace x 5 sets
Warm Down
- 2 laps but I only did 1 lap
Comments
- Set 1: 6:41 mins
- Set 2: 6:34 mins
- Set 3: 6:58 mins
- Set 4: 6:57 mins
- Set 5: 6:53 mins
- Average pace: about 6:49 mins
- To note: I ran in lane 2 to keep lane 1 (innermost lane next to the football/rugby pitch) for the faster runners who were training so I actually do more than 1 km when I run 2.5 laps.
2009/10/6 Cramps Again, Tues 6 Oct 2009Warm Up
- 3 laps, stretches
Training
- Stride 100m, Jog 100m, Repeat for 2 laps
- 4 sets
Warm Down
- 1 lap then the usual stretching and toning
Comments
- Shin splints on right leg was aching during the sets but I ignored it.
- Right calf cramped up during third set but I just ran through it.
- I had a stitch and ran through that too.
- Coach gave me rehydration salt in a sachet for the cramps and it worked in less than 5 minutes. Good stuff.
- At home, I put on 5 heat plasters: 1 on left calf, 2 on right calf, 1 on right ankle and 1 on lower back.
Getting Lost in My Neighbourhood, Sat 3 Oct 2009Summary
The homework: a 40 minute run. The alarm went off but I didn't get up until 7ish a.m. I meant to run along the canal but there was construction so I turned to run around the neighbourhood. If I don't count warm up, I didn't do my homework of 40 minutes because it just got too hot and the slopes tired me out.
Training
Cramps, Thursday, 1 Oct 2009Warm Up
- 3 laps, stretches
Training
- Stride 100m, Jog 100m, Repeat for 2 laps
- 3 sets
Warm Down
- The usual
Comments
- Shin splints on right leg acted up again
- Right calf cramped up during first lap of third set - first time I've ever gotten cramps while running
- I also had stitch during the run and at some parts I ran with my hand pressing the part with the stitch
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