<div><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">08-11-23： 10.0 km，59'16" </span><span style="font-family: Arial;" lang="EN-US">本月： 66.0 km； 总距离：1325.0 km<br> 上次跑后的反应更重了，于是再休息。但近来有氧运动少了，体重又在反弹，很是矛盾。今天福串喜要跑，于是也跟她出去溜溜。打算是如果能跑就跑，不能跑就步行。早上9点到操场，天气阴冷，跑道上没啥人，场内有些人在踢球。以很慢的速度开跑，头2圈竟然花了7'，可能是最慢的一次。跑几圈后小腿感觉好了些，于是稍微加快，2'40"左右，这时甚至觉得以前的慢速2'20"都算快的了。逐渐把速度提起，接近2'10"，第7圈开始超福串喜，又慢了1圈聊天。之后过了4—5圈超一圈，速度最快只能达到2'5"—2'15"。操场上踢球和看球的人开始多了起来，场边的体教那里又聚了一队结婚花车，开始放炮，阵阵硝烟弥漫场内散不去，好在我也快到25圈了。最后在喘气中只能稍微再加速2圈，终于赶在1小时内完成。出汗不多，再走2圈等福串喜跑完。完后做拉伸练习，感觉比上次好多了，又可以连续跑了，只是不能跑快。</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<div><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">08-11-19： 8.0 km，47'16" </span><span style="font-family: Arial;" lang="EN-US">本月： 56.0 km； 总距离：1315.0 km<br> 跑休将近一周了，这期间只是作了一些</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">没有什么运动量的</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">器械性健身活动，今日下午4点多乘太阳还没落下时再去操场跑步。岂知太阳落得很快，操场上几乎晒不到太阳了，感觉还是冷。一跑起来就不得劲，不仅左小腿还是老样酸胀，而且心跳和呼吸都不正常，完全像是刚开始跑步那样。以每圈2‘20“的慢速跑了几圈，便想打退堂鼓了。边斗争边跑，打算熬到10圈，到了10圈后小腿感觉稍好些，再想熬到15圈。到了14圈时，那个经常跑的光头壮汉超了过去，他的跑速不算快，而且一直是那个速度。去年我刚跑步时还跟不上他，今年秋天跑时就不愿跟他那么慢地跑了，但现在还只能勉强跟上。有他领跑，于是信心又多了一些，打算再坚持一会儿。和他保持间隔2-3米的距离，这样跟到20圈。晚上有饭局，要早些回，通常这个时间也差不多跑完25圈了，现在只能勉强完成20圈，打住回家。<br> 后记：当晚腿酸痛得走路都成问题，快成瘸子了，次日仍然如此，于是只好将跑步改为走路。中午操场徒步16圈，阳光明媚，好久没见这么蓝的天了，太阳晒得真爽。<br></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<div><P><FONT size=3>名医捉了一个句子：<BR><STRONG><FONT color=#0000ff>Do you have to do in order to do you want to do?</FONT></STRONG></FONT></P><STRONG></STRONG>
<P><BR><FONT size=3>于是想起来了跑步：<BR><STRONG><FONT color=#0000ff>I run in order to run away from being run after.<BR></FONT></STRONG></FONT></P>
<P><FONT size=3><FONT color=#0000ff><FONT color=#000000>问题是：Who runs after me?</FONT></FONT></FONT></P></div>
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<div><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial">08-11-13：10.0 km，60'30" </SPAN><SPAN lang=EN-US style="FONT-FAMILY: Arial">本月： 48.0 km； 总距离：1307.0 km<BR> 前日跑后，昨日腿酸痛，走路都有点一瘸一拐的，因此跑休。今天上午走路仍有感觉，因此不太指望今天能跑多远。但这几天灰菜不光开始跑步，每次也作跑步日记了，而且还来质问“你为啥不跑了？”，真是有点压力了。下午5点多才到操场，慢步起跑一截后发现感觉还好，2圈过后就几乎没有酸胀感了，心里暗喜：怎么恢复得如此快呢？于是就按往常的2'一圈的速度开始跑起来，马上就超过前几天那个我还跟不上的壮汉慢跑者，不一会儿赶上两个初中生。可是这两个小家伙一看有人来了，便开始故意并行拦住道路不让人超，两人占了两道还要往外道挤。跟了一段后，发现他们是有意的，不想再跟了，于是加紧两步超了过去。哪知这两人马上又反超，而且有意作曲线慢跑和互相交叉来挡道，真是纳闷：这种比赛中才会使的阴招怎么用在这里了？你牛你跑快就是了，故意慢跑挡人算啥本事。于是和他们较了一把劲，再次超过，他们又反超，几次下来后大家的速度都快了，于是不再超他们，还是按我的快速跑。几圈后一个小家伙气喘吁吁地熬不住下场了，但另一个仍底气十足地在挡道，又过了两圈他才加速后结束。不过这时我已经开始喘气，好像他还没喘。再跑两圈后左小腿又开始肌肉紧张，一定是刚才跑快了。只好把速度降下来，这样一直慢跑下去后又逐渐紧张感减弱。但跑完后一看时间都过了1个小时，应该没有那么慢的，一定是和学生快跑时少数了2圈。</SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></div>
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<div><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">08-11-11：10.0 km，未计时 </span><span style="font-family: Arial;" lang="EN-US">本月： 38.0 km； 总距离：1297.0 km<br> 昨日再次休息一日。早上灰菜告诉我，他也开始跑步了，不过这个家伙比较懒，不打算写博。晚上5点到操场开始慢跑，天气很冷，今天第一次穿长衣长裤，还戴了手套。裤子是无垫的长腿紧身骑行裤，还不错，就是左腿依然和上次跑时的感觉一样，好像恢复没有任何进展。而且不是酸胀感，有点像酸痛似的，去年是因出差跑休一段时间再加泡温泉之后才好的，这次不知何时才能完全恢复。只得以很慢的速度跑，途中看见前面有个跑得不太快的，平时早就会超他了，今天跟了好几圈才跟上，但他稍一加快又被甩下。咳，只好认了，量力而行吧，于是不再紧跟，把速度再放慢。后来情况稍有好转，脑子里开始琢磨事情，忽然想起前几日跛娜上msn来联系，当时急着要走没聊，莫非他是要谈以前约好的骑行越南之事？眼看年底要到了，再过两月就要放假了，不知明春是否能成行。跑到20圈之后，酸痛感才消失，这时才把速度加到平时的匀速，到最后一圈全力加速。</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<div><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"> 6日下雨，跑休一天，换成室内骑行。用办公室内的那架简易骑车台，自从东活健身房开张后就没用过了，骑起来比较吃力。7日下雨，彻底休息。8日转阴，继续休息。今天是个大晴天，准备跑个长距离，至于具体目标则没有打算，视左腿恢复的情况而定。天气比较冷，等9点半才去操场。还没到就看到场外停了许多小车，场内的大喇叭也在吵吵，估计有啥活动，进去一看，是附中在办运动会，跑道全给占了，只得悻悻而归。不过从这一段走路的情况看，今天小腿仍然有点感觉，即使跑也不会跑很远。转身到东活去骑车，结果是偌大的健身房里只有个把人，完全没有平时那般热闹劲。除了周日这个因素外，现在洗澡换衣间因修理停开可能是大家不来的另一个主要原因。不过这样正好，要不然人多时那股汗臭脚臭味道真叫受不了。骑行1个半小时后浑身湿透，穿着滴着水的衣服回家真叫冷。</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<div><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">08-11-05：10.0 km，未计时 </span><span style="font-family: Arial;" lang="EN-US">本月： 28.0 km； 总距离：1287.0 km<br> 连续全休两日，但仍然感觉身体疲惫，不想动，而且近来体重又在上升中。这个趋势可不好，因此今天打算恢复性慢跑，5点到操场，跑步的人还不少，以极慢速启动，马上感到左小腿酸胀，有点类似去年右小腿抽筋后的感觉。一年过去了，又开始新一轮循环，再次回到跑步的起点状态。于是一步深一步浅地慢跑下去，比走路也快不了多少，10多圈后酸胀感才逐步减轻，但仍不敢跑快。一直到20来圈时才稍微快了一点，但是十分乏力。这样勉勉强强地把25圈撑下来，好难！</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<div><p><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">08-11-02：18.0 km，1h42'29" </span><span style="font-family: Arial;" lang="EN-US">本月： 18.0 km； 总距离：1277.0 km<br>
计划今天再跑一次全马，福串喜跑半马。昨日去买食品时又把运动饮料忘了。早上8点吃了早饭后配了一点盐水，再带上一管扶他林软膏。去操场时已经9点多了，比上周晚了1个小时。天气和上次差不多，也是半阴半晴，太阳偶尔露一下。操场上有不少踢球的，而且是捉队比赛，有不少观众，踢球的和看球的都占了不少跑道内侧，挺烦人。一开始跑就感觉胸口憋得慌，压着步子跑也是如此，后来有反胃的感觉，可能还是因为离吃饭时间不长的缘故。跑了6圈才追上福串喜1圈，下次再超她时又过了9圈，反正不好受，腿也是软软的。直到20圈过后反胃的感觉才消失，这时基本上是每圈2'6"—2'10"的速度，再追上福串喜又花了5圈，到10km完成时54'，基本上是计划的速度。这时先去拿了一罐饮料边跑边喝，又过了几圈福串喜结束10km休息，我跑到32圈时她放弃回去了，这下我也没有追赶的目标了。跑道上一段仍然是被观众占了，心里烦，努力自我鼓励坚持下去。然后左腿开始有抽的感觉，于是擦了几次扶他林，但是后来也不是太管用，主要问题不是肌肉，而是这几天一直有的小腿酸胀感，甚至会一脚踩下去时</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">软得</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">膝盖要打弯，具体又说不上是哪块肌肉在作怪。我揣摩可能是神经疲劳，看网上博友也有提到类似的问题，把原因归于弯曲跑道上逆时针绕圈时左腿受力大。这样的话就是因为上次在跑马结束还没完全恢复的情况下，跟人快跑导致更加疲劳所致。脑子里反复在斗争，后来看情况不可能跑下全马了，于是将目标减为半马53圈，可是在40圈时就基本上跑不了了，于是走了几次，坚持跑完45圈。出汗很多，只喝了3瓶水，带来的许多水瓶又原封不动地带回，看来还是要休息等待恢复。</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<div><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">08-10-31： 1.0 km，未计时 本月：191.0 km； 总距离：1259.0 km<br> 今晚5点过到操场，一开始跑就不得劲，左小腿酸溜溜的，脚一蹬地就发软，跑起来像瘸子。只得小碎步慢跑，一圈过后，越发感到难受，于是停下检查一下，蹬蹬地慢跑后仍然如此。又走了几圈，没有好转，有点心灰意冷，没有跑步意愿了。这时学生木星跑过来，聊了两句让他先跑，再走了一段后打道回家。<br></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<div><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US"></span><span style="font-family: Arial;" lang="EN-US">08-10-30：10.0 km，59‘05“ 本月：190.0 km； 总距离：1258.0 km<br> 前天跑后左小腿发酸，真是一个奇怪的感觉。不是以往的酸痛，而是单纯的发酸，一旦用力蹬地面，腿便酸得发软。加上阴雨天气，因此昨天休息。今天天气稍有好转，到下午仍然是阴天。5点过和福串喜一起到操场，跑道上几乎没有跑步的。一跑时又感觉左小腿发软，不敢跑快，于是跟福串喜一起慢跑，边跑边聊天。天黑后到了快20来圈时来了几拨中学生，几个小女生还小碎步地超了过去，我说她们跑不了多远，跟着就行了。但是福串喜不服气，一提腿便追上反超了。哪知一个小胖更不服气，又超了过去。福串喜笑了起来，再次超了，后面几个男生追了上来，搞得她以为小胖又来了。这样给几个学生搞了一阵后，速度明显加快不少，原来估计要过1h的，最后1圈再加速后，最终没有超过1h。晚上看电视焦点访谈，讲的是环渤海圈经济开发带，不由又回想起暑假时骑车环游山东辽宁河北等地时的情形：大雨、爆胎、油田、迷路、灰尘。。。</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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<div><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial">
<P><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial">08-10-28：8.0 km， 41'27" </SPAN><SPAN lang=EN-US style="FONT-FAMILY: Arial">本月：180.0 km； 总距离：1248.0 km<BR> 前天跑了一个全马距离，之后大腿立即酸痛。但出乎预料的是，右脚跟一点事没有，只是左脚板有些胀而已。昨日休整，傍晚福串喜去操场跑步时，我去走了几圈。试着小跑一下，发觉果然不行，腿痛得迈不开步子。今天下午再去操场，天气已经转凉了，不过穿短褂还能对付。今天倒是有不少中学生在跑步，我去时正好他们跑完。昨日起是教育部规定的大中小学生冬季长跑起始日，果然如网上报道的那样，这只是中小学生一头热，大学生根本就不睬。开始时是小步慢跑，每圈2'25"左右。讨厌的是学生占着跑道踢球，这么慢还跟他们撞了个满怀。天马上就暗下来了，踢完球的学生们组队在慢跑，先是跟跑了一会儿，可是他们实在是太慢了，只好超了过去。正好跟在前面一个稍快的人后面，本来以为他也是只能快跑一会儿的，哪知他的耐力还不错，一直就这么不喘粗气的在跑着。我以1m的间隔紧紧跟在他的侧后方，同样也是大气不喘。几圈后看样他也觉得别扭，于是速度越来越快，大约是1'55"左右，这是我平时较快时的速度，应该没问题，只是现在还没休整好，不知能跑多久。他有好几次加速，哪知这个牛皮糖始终粘在他身后。最后他终于忍不住了，一声大吼百米加速冲刺将我甩掉后结束，这也正是我计划的结束圈，我再快完跑剩下的距离。总的来说，恢复得还不错，比预计的快。</SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></P></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></div>
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<div><p><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">08-10-26：42.2 km，4h22'54" </span><span style="font-family: Arial;" lang="EN-US">本月： 172.0 km； 总距离：1240.0 km<br> 今年北马没去成，一直颇为遗憾，总想检验一下到底能否跑下全马的这段距离。原来的计划是，跑北马之前先跑4－5次半程，2次30km，但实际上却只有两次达到半程。而大家都说30km是个难关，所以很难用现在每日跑的10km距离所用的时间来测算全马的结果，我估计很大可能是在4-5h之间。因此，前日停跑恢复脚跟，改为在东活骑车，昨日专门休息一天，为今天的长跑作准备。但如果只跑42km，好像没有多大意义，因为这毕竟只是个人单跑，不是马拉松比赛。考虑到明年就要到48岁了，因此把目标距离定为48km，绕操场跑120圈。</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p>
<p><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"> 前天晚上到超市买了一些途中吃的食品，可就是忘了买运动饮料。昨天就在脑子中将可能出现的困难全部捋一遍，诸如单人绕圈跑时的枯燥乏味、疲劳后的主意力涣散、肌肉力量缺乏、大量出汗等等情况，做好充分的心理准备。早上用果珍兑了些1.6L饮料，吃了2小块糕点后8点多到操场。选择这个时间主要是考虑到气温，不过今天倒是个晴天，不冷不热，正好跑步。操场上只有2个跑短跑的人在教练的指导下训练，个把散步的人走几圈就离开了，这是非常好的跑步环境，没人会来打搅。</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">在操场上而不是在公路上跑的主要考虑是好带水和食品，另外也避免红绿灯、灰尘和汽车尾气的影响。操场跑和公路跑各有利弊，平衡起来好像差不多，因此操场跑的成绩和实际参加马拉松比赛时的情况应该不会差太远。</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p>
<p><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"> 刚起跑时很轻松，有意把步子压慢，大概在一圈2'5"左右。但5圈过后，胃部开始痛了起来，不好确定是心脏还是胃的问题。以前也曾有过，当时怕是心脏的问题，所以立即停跑了。今天要是这样就停了可就太糟糕了，但估计是胃的问题可能性较大，因为怕跑时翻胃，早上吃得很少，也许是饿得痛。于是放慢步伐，跑到10圈时，实在忍不住了，赶紧去摸了2快小糕吞下，逐渐得到缓解，恢复正常步伐。计划第30、60、80、100圈时补水和食品，到30圈时开始补水，拿了一瓶水边跑边喝。第一个10km是53'，第二个10km是54‘，均比计划的55'要快。50圈时再次补水，有点疲劳，坐在操场边的椅子上喝完才走，耗了1'多。上午太阳出来，光照较强，出汗已把上衣湿透，结果53圈时又去灌水，这时场内已经有不少踢球的人。</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p>
<p><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"> 可是在55圈过后，就开始感觉很疲劳了，比我预料来得要早不少，步伐开始放慢。60圈过后，突然感到肌肉紧张，一停下左大腿内侧边开始抽动，好在停得早，已定好姿势把腿绷直了。抽筋过后坐着歇了一会儿，倒鞋里的沙子。继续开始跑后便不对劲了，左右两个腿的大小腿轮流交替抽筋，有时小腿突然抽筋时还差点失去平衡。没有办法，只得开始走了！咳，什么困难都想到了，就是没想到抽筋这一条！我还是在刚开始跑步时，经常在4km之后右小腿抽筋，但以后再也没有过了，所以把这件事都忘了。至于为什么抽筋，理由很简单，还从来没有跑过这么长的距离，另外今天带的果珍饮料主要是补充能量而非矿物质的。这样走走跑跑，速度不知道掉到哪里去了，根本不能指望跑进4h。心里想，反正跑不快了，我就慢慢走好了，只要能在6h内完成120圈就行。</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p>
<p><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"> 后来是每圈都要走上1－2次，每5－10圈要停下歇一次和喝水，根本不能按照原来的计划补水。可是事先低估了耗水量，几瓶水马上就喝完了，只好跑到场外的厕所里灌了一肚子自来水。85圈后跑得太慢，平均每圈超3'，出汗减少，不太需要补水了，只是还在跟抽筋作抗争。坐在操场边看球的人也不会再回头看我了，因为已经快到中午，踢球的都换了另一拨人。 到100圈后好像不太容易抽筋了，但这时已筋疲力尽，再也跑不起来了，保持每圈3'就不错了，最终熬到105.5圈结束。120圈就不用想了，再继续下去最多也是走，不可能跑下去的，也就没有继续的意义了。完后脚趾上出个水泡，不过对我来说能在4.5h内结束全马距离已经是很不错的结果，庆贺一下。<img src="http://st.blog.163.com/style/common/htmlEditor/portrait/face/preview/face21.gif"></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p></div>
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<div><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial">08-10-23：10.0 km，49‘49“ </SPAN><SPAN lang=EN-US style="FONT-FAMILY: Arial">本月： 130.0 km； 总距离：1198.0 km<BR> 下午5点到操场，正好是校运动会入场式彩排结束，场地中站的都是身穿蓝或白色锦缎练功服的教职工，等大家从跑道上散去后开始慢跑起来。又遇到昨日谈话的那个本科生，他已经跑了十来圈，陪我跑了1圈就走了。头几圈的时间是2'20"，比较慢，等跑道上人没有后稍微快了些，但没有刻意跑快。到最后十来圈时才稍加快，大约2‘不到，身后又跟上一个人在跟跑，好像挺轻盈的，直到最后2圈加速时才慢慢把他甩掉。最后一圈1'43"，好像是最快冲刺时间。连续几天跑后，小腿又开始有些感觉，而且右脚跟又隐隐作痛。打算明后日休息调整，换其它项目。</SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></div>
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<div><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial">08-10-22：12.0 km，56‘48“ </SPAN><SPAN lang=EN-US style="FONT-FAMILY: Arial">本月： 120.0 km； 总距离：1188.0 km<BR> 下午和几个本科新生聊天，有个也喜欢跑步的学生还认出我来了。谈完话后已是5点多了，到操场时已近6点，天昏暗下来。今日想跑快点，至少要超过昨日的时间，稍作准备后便以较快的速度开跑起来。依然是途中有些快跑的学生，这样我也好紧跟不使速度掉下来，一个学生几圈完后又可接着跟下一个。特别是有个身着运动装的学生，当我超过他后，看样是不服气，于是他又快跑反超过去，我很清楚他们的耐力不行，仍然按我的速度跑。不一会儿又把他超了，于是他再反超。如此这般周期反复，只不过听得他的呼吸越来越喘，我还是均匀地慢呼。果然，3圈后他气喘如牛，再也没法跟上来了。之后仍保持这个速度，快到20圈时估计一下时间，好像跑得还挺快的，信心大增。途中雨星开始飘起来。10km耗时47'22"，这是没冲刺情况下的时间，因此是个不错的时间。最后5圈再逐渐加速，第30圈1'48"，总时间远比计划的要好，比昨日快了7'16"，应该是12km的最好记录了，几乎和我的10km最好记录相当。跑完时下起小雨，汗水和雨水把上衣湿透，心情很好。</SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></div>
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<div><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial">08-10-21：12.0 km，1h04‘04“ </SPAN><SPAN lang=EN-US style="FONT-FAMILY: Arial">本月： 108.0 km； 总距离：1176.0 km<BR> 18－19日参加婚礼，跑两个地方，连吃4顿酒宴，好不容易减下去的肚子又要发了。我的吸收功能很好，只要大吃一顿，一个月的锻炼效果便有可能毁于一旦。今天下雨，本想晚上去文体中心骑车，到下午5点忙完后一看雨停了，于是又到操场。今天人不多，天也将近黑了。慢跑一阵后觉得还比较轻松，还是休息几天管用。跑了几圈后跟上踢完球后集体练跑的学生，不过刚跟上不久他们就开始冲刺结束了。这时，背后悄悄跟上一个人来，听脚步声跑得很轻盈，可能是个老手。他是谁呢？一直琢磨不透，操场上经常跑步的几个人我都知道，这个时间段应该没有那些老手在跑。不管了，继续按照我的节奏跑下去，背后那个人一直在我的外圈不紧不慢地跟着，没有任何喘气声。感觉是那个跑得很快的老伙计，但他的速度比我快不少，他这么慢慢地跟着我是啥意思？跑到20圈有点累了，但还有些力气，由于背后这个人紧跟着，速度一直没减，于是打算跑30圈，看他能跟多远。终于到第28圈时他结束不跟了，再跑一圈回来后看见果然是他！最后一圈加速，但已经气喘吁吁，根本提不上来。这个时间不算快，应该在1小时内结束的。</SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></div>
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<div><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial">08-10-17：10.0 km，59‘01“ </SPAN><SPAN lang=EN-US style="FONT-FAMILY: Arial">本月： 96.0 km； 总距离：1164.0 km<BR> 这几日连续跑10km，右脚跟又开始有点痛了。今天5点半才到操场，打算慢跑。科考队的学生已经跑完，都开始撤了，第一圈2'24"，此后都是这样超慢速跑，可能我是跑得最慢的人了，途中尽是别人在不断地超我。怪的是这么慢也没感觉有多轻松，仍然要脑子里不断地斗争着。跑到20圈时估计一下时间，居然10km要超过1小时了，这可太慢了！于是打起精神开始提速，好歹到结束时限在了1小时之内。这个状态要去跑北马的话那就丑大了，不过我明日要去参加婚礼，北马今年只能暂时搁置一下。但是，回想去年的现在还是仅仅限于看看老杨的跑步博客，今年虽然去不了北马，但每周也能跑上几十公里，进步也算不小了（阿Q一把）。遥祝各位跑友北马取得佳绩！</SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></div>
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<div><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial">08-10-16：10.0 km，52‘18“ </SPAN><SPAN lang=EN-US style="FONT-FAMILY: Arial">本月： 86.0 km； 总距离：1154.0 km<BR> 打算今日多跑些，所以4点半就到操场了。操场上和跑道上的人比往日要少些，这时的太阳还有点强。没有预热就直接跑起来，想跑40－50圈，所以开始慢跑就行了。不过感觉不是很好，每圈2'10"左右的速度，虽然没有气喘吁吁，但小腿还是发沉，提不起来，和昨日快跑时也差不多。跑了10来圈后就将计划调整为还是10km，这时背后有个人跟了上来。尽管我速度很慢，他还是一直在跟跑而不超，这样搞了几圈后我有些烦了，于是稍微加快了些把他甩了。之后以每圈2'不到的速度跑了10来圈，最后一圈加速1'47“。</SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></div>
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<div><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial"><SPAN lang=EN-US style="FONT-FAMILY: Arial">08-10-15：10.0 km，47‘55“ </SPAN><SPAN lang=EN-US style="FONT-FAMILY: Arial">本月： 76.0 km； 总距离：1144.0 km<BR> 今日下午比前几日稍早些到操场，人还是多，教务处的人又在练习跳绳。科考协会的学生也在练跑，跑得都比较快，就是圈数不多。今天打算快跑，至少也要比昨日要快些。第一圈2'01"，开头还不错，其后逐渐加快，但最快也只能到1'52"，真不知道以前最快平均每圈1'50"是咋跑出来的。和昨日相似，途中不断超人，但也有些在后面紧跟，个别跑得快的马上又超过去，不过他们一般只搞几圈就下来了。起先是3.5圈超福串喜1圈，后来降到4—4.5圈。最后2圈再加速，最后1圈的时间是1'49"，不甚理想。总时间刚好进入47'，但这已是现在最好的成绩了，不太可能比这更快。</SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></SPAN></div>
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<div><p><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">08-10-14：10.0 km，49‘03“ </span><span style="font-family: Arial;" lang="EN-US">本月： 66.0 km； 总距离：1134.0 km<br>
今日下午到操场更晚，都5点过了。但操场上的学生一点也不少，有些还占着跑道踢球。而且似乎现在跑步的人也不少。今天打算快跑，所以没陪福串喜，按自己的速度快跑起来后就开跑。基本上是超着别人，偶尔有几个跑快的超过去后也使劲追赶，不至于落后太多，这样他们几圈就结束后能马上追上。看看时间，好像最快的
一圈也就是1'55"，比以前的慢。半途追上一个高个，后来他跟跑一段再超过，我再次紧跟。拼了全力完成后，一看时间比较失望，比以前快跑慢不少。腐败游时和之后吃得较多，现在体重又回了3kg，还要花很多气力才能减下来。</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p></div>
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<div><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US"><span style="font-family: Arial;" lang="EN-US">08-10-13：10.0 km，51‘ </span><span style="font-family: Arial;" lang="EN-US">本月： 56.0 km； 总距离：1124.0 km<br> 周末参加福串喜单位的”红色旅游“，去皖南绩溪胡氏祠堂（涛哥的祖居地）参观后，再去牯牛降游览加秋浦河漂流，活动强度很低，属于”腐败游“类。这样就有3天没有跑步了。今日下午太阳不错，5点到操场后就开跑。好像是教务处的一群人在跑道上练跳绳，不知是否又有啥比赛了，或是为了准备下周的校运动会？起始时慢跑，到了15圈后才开始逐渐加速。感觉速度还挺快的，最后1圈加速。完后一看时间，其实一点也不快。不过反正开始时就没打算跑快，这样也不错了。</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div>
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