奶奶 ~ 張相位置未到八公里, 影埋寫真就爆到五官扭曲啦!
B哥~ 我見港區型男T成日穿性感短褲咪買條囉! 都有面紅架!
記錄: 19 Sep 2011 回復跑 8k 39'45 (平均 5分/k)
話說昨天跑完可樂, 成績未出, 日誌 drafted等填時間. Most likely 42'40. 今晚照例回復跑, 天氣涼爽跑快了小小。
本月至今累積128.6 公里.
記錄: 21 Sep 2011 跑手堂 (8) 4k + 400 × 8
地點 沙田灣運動場
話說星期日比賽完, 今晚懷著複雜奇怪心情去上堂，到塲冇時熱身, 人齊就練拆解。 今晚和上週一樣頭盤四公里, 上堂前有打算放鬆跑17' 但貼着七兄跑身體放鬆肌肉仍記著比賽速度, 跑完十隻上岸又剛剛16分和上星期一樣, 狀態比預期好,經過比賽冼禮, 跑感節奏跑姿好像又有些微變化, 七兄也給我很多實用意見 。
4k 15'58 (1'38 1'36 1'36 1'36 1'36 1'35 1'38 1'35 1'35 1'33)
休息時阿紀分享了些訓練心得和內地特訓經歷。 一會到衝八隻四百三分連休, 今晚要放鬆心情食哂佢。
400 x 8 (1'18 1'19 1'20 1'17 1'18 1'19 1'19 1'18)
跑完又冇特別攰, 今堂好滿意, 仲做埋男班長, 沖凉食飯吹水去。
本月至今累積134.8 公里
Matthew 兄真勁，目前我16分最多跑3K，你足足跑多1K（仲系沒盡力個只）。
Cliff 兄見笑, 我苦練咗兩個月先穩定小小。
星期日穿四十！強風達人！
恭喜你做左班長，跑場上繼續強風掃人！:lol
記錄: 18 Sep 2011 10k 42'51 可口可樂健跑樂 2011
時間 : 8:30 a.m.
路線 : 烏溪沙青年新村 - 馬鞍山海濱長廊 - 亞公角(孖橋)折返
距離 : 10.00公里
名額 : 2,000
Overall Position 60/1842
Category Position 19/487
5k time 5:28 3:35 3:38 4:11 4:18 21'10
5k time 4:17 4:17 4:24 4:26 4:24 21'48
話說終於等到首塲十公里賽, 交下夏天特訓中期試, 目標時間希望穿41! 賽前狀態不錯, 係後右背腰有些疼要貼上消炎膠布,冇大礙。早上吃完芝士包早餐大人送到烏溪沙營門口, 放下行李好認真慢跑拉筋, 天氣32度但可以接受, 八点二十分上線在二十排後, 其實吾算後, 七兄係前面係咁揮手叫我過去叫我排前些, 我又不好意思心領, 性格決定命運都有道理 .
成二千人塞滿運動塲跑道, 開步真係好重要, 開首公里條路又窄又彎, 小心加小心吾敢亂切生意外, 首公里花了5'28 才殺出長廊大直路, 雖知長跑走均速才是王道, 但冇辦法幾大就幾大, 當跑兩公里INTERVAL, 第二第三公里自殺式跑3'35 3'38, 終於跑出人羣追回開首 3k 12'41 average 4'13/k 就立即收油! 但已經花了極大氣力.
折返五公里21'40終於找到一男一女(女種子F6梁婉芬)跑友跟下, 三個人互相帶速再好辛苦走三公里, 八公里牌見34分08, 進入形神俱滅最後兩公里, 到見運動塲頂吾順行了幾步回一回氣再衝跑大半圈衝線, 衝線都吾知成績 (開頭gps 又斷星 + 跑完斷哂片冇按鍵), 辛苦到難以形容, 水和紀念品都吾想排, 好彩又見到gasoline 兄麻煩幫我拿杯水回魂，在草地上拉筋 looklook 成身草, 想慢跑一下都冇力, 坐埋一边發呆, 見P仔和105影完相先開始回魂, 再看錶記錄係四十二分四十五 。雙腳又吾算很攰但心肺爆到七彩, 朋友都冇找就靜靜離去。
後話: 雖然目標未達, 以跑完肌力計下午休息一下已經吾攰, 衹要月尾開始長課加下耐力, 仍有很大進步空間…掛! 十公里真係仲辛苦過全馬, 好攞命!
本月至今累積121.6 公里
原帖由 MatthewTse 於 2011-9-22 12:22 發表 https://www.longrun.hk/forum/images/common/back.gif 八点二十分上線在二十排後, 其實吾算後, 七兄係前面係咁揮手叫我過去叫我排前些, 我又不好意思心領, 性格決定命運都有道理 ...
有骨氣，呢種性格嘅人我至喜歡結交做朋友！:lol
原帖由 MatthewTse 於 2011-9-22 01:27 發表 https://www.longrun.hk/forum/images/common/back.gif
記錄: 21 Sep 2011 跑手堂 (8) 4k + 400 × 8
分享了些訓練心得和內地特訓經歷
聽到都感覺幾好的.
記錄: 22 Sep 2011 - 8 km Easy Run + 斜坡 42分
培正上斜 >佛光街落斜 > 紅磡火車站行人隧道 > 尖東海濱 <轉頭跑
話說本來今晚打算慢跑40' 回復下, 聽完意見改dd一課慢跑 +上落斜, 上斜俾八成力上，落斜再慢D, 跑街慢慢jog, 冇人尖東海濱 大直路就衝, 今晚照例跑完籃球場踢腳高抬腳又練20分鐘. 明天看情况就走課鬆小小嘅6k tempo 。
本月至今累積144.8 公里
[ 本帖最後由 MatthewTse 於 2011-9-23 10:24 編輯 ]
記錄: 23 Sep 2011 - 8 km + 斜坡 42分
培正上斜 >佛光街落斜 > 紅磡火車站行人隧道 > 尖東海濱 <轉頭跑
話說本來今晚打算走課鬆小小嘅6k tempo,諗諗下都係練下斜坡，今晚上斜俾九成力4'15 pace爆上去，落斜慢跑, 跑街順, 冇人尖東海濱大直路就4分正pace衝, 回程玩下踢腳高抬腳跨步送髖四百米. 放鬆心情星期日享受2nd塲十公里賽。
本月至今累積152.8 公里
記錄: 25 Sep 2011 New Balance 10k賽 40'39 (PB)
比賽路線：荃灣公園二期至機場核心展覽中心來回
大夫: "MT 聽日功課跟實我，目標40:30!"
話說上星期日比賽完, 星期三上堂練得不錯再調整練斜，但仲有心理障礙，比賽前一日大夫一句話, 腎上腺素火速上升, 幾大就幾大, 人生点都要轟轟烈烈爆次冇遺憾，和上次渣馬一樣, 掃除心理障礙，一鎚定音, 目標40'30。無念無想訓足六小時。
七点放低行李, 踢腳小步跑熱身, 異星人奇奇輕鬆熱身時見我呢個10k 新手, 七時三十五分一早就上線 (當時我仲想打埋樁死都排頭), 叫我唔好咁緊張。
周圍朋友愈來愈多, 大夫埋位就action, 首約兩公里直路3'50/k, 大夫問"得唔得?" 小弟全程唯一對白"得!" 大夫一路跑一路清清楚楚指示,上800米斜比力keep 住, 上一半斜就鬆住上吾好出酸, 落斜700下半加速衝平路一公里, 再上500斜就折返 (20'17).
大夫之前講路線應該做negative split, 如果當時我爭氣就有机sub40, 落斜我好鬼弱太大步, 捱到第二次落斜仲氣喘要慢下好蝕，大夫兩頭望我叫頂着, 過了汀蘭居我已經死佐八成, 直路可以衝遺憾心肺爆到極限, 本來大夫話標尾會衝尾k也減速帶著我到終點.
今日好多朋友見証我衝線時爆到斷哂片,辛苦到難以形容, 大夫比支水我, 我拿支水行一段慢跑一段拉下筋，回佐魂先回去，發呆見奶奶九哥們才知時間, 和大夫影埋相再逛一陣先走。
Official time 40'39 (20'17 20'22)
Chip time 40'37
Overall position 77/1806
Category position 9/310
後話 1: 今日經驗宝貴, 以跑完肌力計出酸並不嚴重, 知道弱點再可加强下12k 15k 耐速仲有進步空間.
後話2 估不到分組第九名 (頭8有獎), 竟可以入十名之內, 再苦練下次爭取更好成績!
本月至今累積162.8 公里
隔個星期進步2'！
恭喜:victory:
記錄: 26 Sep 2011 回復跑 8k 44分
培正上斜 >佛光街落斜 > 紅磡火車站行人隧道 > 尖東海濱 <轉頭跑
話說比賽完照例回復跑, 不過又開始備十二月台馬都係加些上落斜, 近日基本功明顯有改善直接改進成績，送髖提腿柔軟度鬆一分就大不同，照例跑完籃球場踢腳高抬腳又練20分鐘。 正式進入秋季特訓, 諗起每週訓練12~15k 耐速和LSD 真係又愛又恨。
本月至今累積170.8 公里
記錄: 28 Sep 2011 跑手堂 (9) 4k+3k + 2k + 150快×3 (三号風球)
地點 沙田運動場
話說今晚遲走小小上堂遲大到, 以為三号風球小些同學但又幾齊人, 拆解動作已經做了大半又冇拉筋熱身 。
今晚主菜跑4k休7分 跑3k再休7分跑2k, 平圴速度當然要一組快過一組, 開波4公里以十公里四十分目標計, 指示要跑1'36。本來諗比賽完可能未回之類想賴小小, 都要快小小谷下, 係頭兩圈辛苦些, 跑完其實又吾算太攰, 狀態都幾滿意.
4k 15'50 (1'32 1'31 1'32 1'34 1'34 1'36 1'36 1'39 1'39 1'36)
3k target 圈速加小小, 呼吸順走到1'33。
3k 11'39 (1'30 1'34 1'38 1'35 1'34 1'34 1'30 45")
第3組兩公里熱身足順走。
2k 7'36 (1'29 1'33 1'32 1'32 1'30)
今晚平均可以愈來愈快, 順走到目標時間跑好個姿勢就吾喪追速度，今星期開始係時候練我又愛又恨嘅12 至15k tempo 强化心肺。休息一會加速跑150 × 3, 冇看時間但跑得幾好 feel.
本月至今累積180 公里
記錄: 29 Sep 2011 回復跑 8k 44分 (三号風球)
培正上斜 >佛光街落斜 > 紅磡火車站行人隧道 > 尖東海濱 <轉頭跑
話說昨晚上完堂跟program照例回復跑, 今日全港市民都很意外可以放八号風球假一天, 早上知道就繼續訓到十一点半, 跟著全家飲茶下午做家務, 晚上煮飯休息一下就跑往尖東看夜景, 雖然大風但仍水人一個, 照例跑完籃球場踢腳高抬腳又練20分鐘。
本月至今累積188 公里
Email from BAA re confirmation of acceptance - for filing reference.
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This is to notify you that your entry into the 116th Boston Marathon on Monday, April 16, 2012 has been accepted, provided that the information you submitted is accurate.
A Confirmation of Acceptance card will be mailed to you via US Postal Service mail in October.
In early April 2012, an official Number Pick-up Card and Welcome Booklet regarding the B.A.A. Boston Marathon and related race week activities will be mailed to you via US Postal Service first class mail. If you do not receive your Number Pick-up Card (required to claim number) and brochure by April 7, please contact our Registration Office at [email protected]. Registration related inquiries may also be directed to 508-435-6905.
Note that bib numbers will not be distributed on Race Day. Your travel arrangements should take into account picking up your number at the Seaport World Trade Center in South Boston on Friday, April 13 from 2:00 p.m. to 7:00 p.m., or Saturday, April 14 or Sunday, April 15 from 9:00 a.m. to 6:00 p.m.
JetBlue is proud to be the Official Airline of the Boston Marathon! Take $10 off each way with Promo Code RUNBOSTON12. Book your flight to Boston between September 24, 2011 and April 11, 2012 for travel departing April 12-15 and returning 16-18. Promo codes can only be redeemed online at www.jetblue.com/promo.
Get the best hotel rates by using the Official Lodging form from Marathon Tours and Travel. For more information, email [email protected] or call 617-242-7845.
For additional tourist information, please visit www.bostonusa.com
We look forward to seeing you in April! Best of luck in your training!
Sincerely,
Boston Athletic Association
Outline of performances accepted into the 2012 race
September 26, 2011 -- The Boston Athletic Association today notified applicants of their acceptance into the 2012 Boston Marathon. This year and for the first time, the B.A.A. implemented a new registration process for eligible qualifiers whereby the fastest runners in relation to their qualifying times were able to submit their entry on a rolling basis.Acceptance was based on performance rather than on a first come, first served basis.The 116th Boston Marathon is on Patriots’ Day: Monday, April 16, 2012.
•23,521 applications were received during the two weeks of registration.
•20,081 applicants have been accepted or are in the process of being accepted, pending verification of qualifying performance (14,780 from Week One; 5301 from Week Two).
•3,228 applicants were unable to be accepted due to the large number of eligible qualifiers who submitted an application for entry combined with field size limitations.
•An additional 277 qualifiers who had run 10 or more consecutive Boston Marathons were also accepted.
Those who had a verified qualifying performance of one minute, 14 seconds or faster than the eligible standard for their age group have been accepted into the race.
2012 Men's Qualifying Performances and Accepted Times
Age Group Standard eligible to submit an application Qualification times accepted through and including
18-34 3hrs 10min 3hrs 08min 46sec
35-39 3hrs 15min 3hrs 13min 46sec
40-44 3hrs 20min 3hrs 18min 46sec
45-49 3hrs 30min 3hrs 28min 46sec
50-54 3hrs 35min 3hrs 33min 46sec
55-59 3hrs 45min 3hrs 43min 46sec
60-64 4hrs 00min 3hrs 58min 46sec
65-69 4hrs 15min 4hrs 13min 46sec
70-74 4hrs 30min 4hrs 28min 46sec
75-79 4hrs 45min 4hrs 43min 46sec
80 and over 5hrs 00min 4hrs 58min 46sec
