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5月7日-13日:21.0英里耗时03:06。
5月14日-20日:13.4英里耗时01:54。
五月21日-27日:19.9英里耗时04:12。
昨天我第一次跑完了山地半程马拉松,耗时3小时多一点,和我预想的差不多。

May 7th-13th: 21.0 miles in 03:06.
May 14th-20th: 13.4 miles in 01:54.
May 21st-27th: 19.9 miles in 04:12.
I ran my first trail half marathon yesterday and finished in just over 3 hours, inline with my expectations.

4月24日:2.2英里耗时00:18。
4月27日:6.1英里耗时00:49。
4月29日:5英里(山地)耗时01:01。
5月1日:1.2英里耗时00:11。
5月3日:4.9英里耗时00:41。
5月4日:4.1英里耗时00:34。
5月5日: 6.3英里耗时00:55。
我正在为即将到来的山地半程马拉松做准备,所以我在周末训练中混入了山地跑。在山地上跑步比在公路上有趣很多,不过我希望能找到一条自行车骑手比较少的路线。

Apr 24th: 2.2 miles in 00:18.
Apr 27th: 6.1 miles in 00:49.
Apr 29th: 5 miles (trail) in 01:01.
May 1st: 1.2 miles in 00:11.
May 3rd: 4.9 miles in 00:41.
May 4th: 4.1 miles in 00:34.
May 5th: 6.3 miles in 00:55.
I'm preparing for a upcoming trail half-marathon, so I mixed in some trail runs over the weekends. Running on trails was a lot more fun, although I hope I can find a trail with fewer cyclers.

虽然我一直在试图减少对社交媒体/外界服务的依赖,但我最近却注册了一项新服务 Strava 。我这么做的主要原因是我最近发现一个我经常用的跑步定位应用程序, Moves ,在多年前就被 Facebook 并购了。在没有更好的选择下,我开始开始使用Strava来记录我的跑步过程。

On a side note, despite my effort to minimize social media/external services I use, I started using Strava to track my runs. I made the switch mainly because I recently found out the Moves app that I regularly use was bought by Facebook years ago. Now I need something else to track my runs and without better options, I picked Strava.

4月16日:跑步4英里耗时00:32。
4月18日:跑步2.5英里耗时00:19。
4月19日:跑步2.5英里耗时00:22。
4月20日:跑步3.5英里耗时00:29。
4月22日:跑步13.3英里耗时2:00:35。
我开始携带水壶,水袋背包以及零食一起跑步,以此为跑更长距离做准备。目前为止我适应的不错。我新换了一双超赞的加强缓冲的袜子:不仅脚上疼痛立即消失了,我还在休息数月后第一次完成了半程马拉松。

Apr 16th: 4 miles in 00:32.
Apr 18th: 2.5 miles in 00:19.
Apr 19th: 2.5 miles in 00:22.
Apr 20th: 3.5 miles in 00:29.
Apr 22th: 13.3 miles in 2:00:35.
I started running with hydration pack, water bottles, and a small stash of food to prepare myself for longer runs. So far it's going well. My new, better cushioning socks are amazing - pain in my feet disappeared immediately, and I finally felt well enough to do a half marathon after quite a few months of hiatus.

4月14日:跑步9英里耗时01:15。
在训练下意识地提高步频数次后,我终于发现了小腿外侧疼痛的原因:我的步幅跨得太大,导致脚踝做了很多无用的摆动。发现疼痛的原因后,我跑的时候轻松了不少。这是目前9英里我的最好成绩!

Apr 14th: 9 miles in 01:15.
After consciously increaseing my cadance for a few runs, I finally noticed source of the outer calf pain: I was overstriding and thus bending my ankles a lot more often than necessary. Once I figured that out, the run become quite a lot easier. This is the best time I have ever got on a 9 miler!

4月13日:跑步6英里耗时00:53。
讲真,今天气温将近30摄氏度,一定是天气的错。😏

Apr 13th: 6 miles in 00:53.
To be fair it's 80 degrees F today, so I blame the weather. 😏

4月8日:跑步6英里耗时00:54。
4月10日:跑步6英里耗时00:49。
我正在试图把步频从~160提高到~180。理论上,高步频配合短步幅可以在降低关节冲击的同时提高速度。目前看来很有成效:我上一次50分钟内跑完6英里还是在去年9月份。我感觉到小腿外侧肌肉会较原先更疲劳,不得不以放松鞋带来缓解,但是这些症状今天消失了。

Apr 8th: 6 miles in 00:54.
Apr 10th: 6 miles in 00:49.
I am trying to increase my cadance from ~160 to ~180. Supposedly higher cadance with shorter stride distance actually lowers impact on joints while achieving higher speed. It seems to be working so far: I haven't finished 6 miles in 50 minutes since last September. I did feel a bit more strain on outer calf muscles and had to loosen my shoe laces, but these went away today.

4月5日:上半身锻炼,跑步4英里耗时00:34。
看看8.5分钟/英里的速度能不能保持下去。

Apr 5th: upper body workout and 4 miles in 00:34.
Let's see if I can keep this 8.5 minute mile pace.

4月3日:跑步6英里耗时00:51。
改变跑圈方向确实有效果。

Apr 3rd: 6 miles in 00:51.
Looks like running in opposite direction does help.

3月30日:跑步6英里耗时00:55。
3月31日:跑步4英里耗时00:36。
今天在跑步之前我尝试了一些上半身锻炼,感觉还不错。

Mar 30th: 6 miles in 00:55.
Mar 31th: 4 miles in 00:36.
I tried some upper body workouts before running today and it felt pretty good actually.

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