Long Slow Distance
There are three types of training, long slow distance (LSD), speed training, and hill training. In this page we'll look at the wisdom of doing long slow distance.
LSD
Long slow distance is running at a moderate pace in which you can carry on a conversation and in which you aren't panting for breath and don't get side stitches (cramps) or a raw throat.
Running LSD means that you're running aerobically, that is, your body is getting sufficient oxygen. Running LSD means that you're using moderation in your training and not pushing your body to extreme stress levels. Most of your training should be LSD if you want to run injury free. It's during your LSD runs that your body develops endurance.
As you run, you put your body under stress, and body cells are destroyed. During the 48 hours after your runs, your body reacts to the stress by rebuilding the body cells, and the end result is that you're stronger than you were before. At least, its supposed to work that way. The problem is that if you apply more stress than your body can handle, your body can't fully recover, and residues of stress remain. Over time, those residues can build up until the stress reaches the point where your body breaks down and injury occurs.
Many runners are anxious to develop speed and long distances, and they push themselves to reach faster and longer goals. This works for a while, because their bodies can withstand the stress and not break down. But, if the high stress levels are continued, the time comes when their bodies can't handle the stress, and the runners either become injured, or they become so tired that they often lose motivation and stop running.
Through using moderation by running slower (LSD) and allowing more time for rest between runs, runners can reduce their stress level to the point where their bodies can handle it, and they can reach their goals without injury and without being overly tired. In doing this, they can develop a good base that will allow them to do speed training in a systematic and safe way. Rest after a run doesn't imply no running. If you feel up to it, you can allow your body to rest by running shorter and/or slower distances or by doing cross-training.
Of course, if all you run is LSD, you'll never become a fast racer. If racing is your interest, you'll want to do speed work and run hills after you have a good base of LSD.
While developing endurance through running long slow distance, you can pick up a poor running-form, such as unnecessarily short steps, slow leg movement, and sloppy form such as leaning forward and looking down. The running of "strides" can help you regain proper running-form. They are explained in the page on speed.
2009年10月25日星期日
10月25日星期天长途练习
Penang Bridge International Marathon比赛越来越逼近，大伙儿必须加紧练习了！所以，我们CH85的弟兄一点都不敢怠慢，今天清晨照旧相约在青年公园进行长途练习。
今天出席练习的有传宾、庆成、华丰、秀权和明长，我因为不想操之过急，为了脚伤着想，只好放弃跟随他们长跑。不过我还是骑了我的脚踏车跟在他们后边。
由于我必须从家里骑脚踏车到青年公园，所以在计算时间方面除了差错，结果到达青年公园时他们可能以为我又睡不醒没来而已经跑掉了。还好我立刻追赶他们，在白云山一带就碰上他们了。
原本大伙儿（除了庆成）都打算跑21公里的，可是，也不知怎么的大家都没什么战斗力似的。。。最后只有华丰一个人跑完21公里！连我们的top runner明长也只跑了18公里就放弃了。
今天的成绩：
华丰：21公里，2小时00分49秒。
明长：18公里，1小时40分钟。
传槟：18公里，1小时50分钟
Mr. Longkang（我们的阿Kay为秀权所取得新外号）：18公里，2小时11分钟
今天出席练习的有传宾、庆成、华丰、秀权和明长，我因为不想操之过急，为了脚伤着想，只好放弃跟随他们长跑。不过我还是骑了我的脚踏车跟在他们后边。
由于我必须从家里骑脚踏车到青年公园，所以在计算时间方面除了差错，结果到达青年公园时他们可能以为我又睡不醒没来而已经跑掉了。还好我立刻追赶他们，在白云山一带就碰上他们了。
原本大伙儿（除了庆成）都打算跑21公里的，可是，也不知怎么的大家都没什么战斗力似的。。。最后只有华丰一个人跑完21公里！连我们的top runner明长也只跑了18公里就放弃了。
今天的成绩：
华丰：21公里，2小时00分49秒。
明长：18公里，1小时40分钟。
传槟：18公里，1小时50分钟
Mr. Longkang（我们的阿Kay为秀权所取得新外号）：18公里，2小时11分钟庆成：15公里，1小时30分钟（对不起庆成，没有拍到他在马路上奔跑的英姿）。
2009年10月24日星期六
10月24日集会
今天真的好热闹！一共有8个弟兄来跑步，1个来凑热闹！
今天来跑步的有我、秀权（他的皮外伤好得特别快，已经没事了！）、明长、庆成、继勇、传宾、华丰和双安。
书修骑着他的单车来凑热闹。
真的难得看到这么多的弟兄来集会！很感动！
我们今天（其实已经好几个礼拜了！）的练习又再是轻松式的。大家意见一致地只跑3圈， 4.7公
里。也许是我们大部份的弟兄都打算在星期天早晨进行更严峻的21km长途考验啊！
告诉各位上来浏览这个部落格的读者：我已经可以正常跑步了！由于还不是很放心地去跑，所以我不在乎时间的快慢！总之，跑回来之后的感觉十分的好，没有疼痛了！
大家很细心地聆听秀权演讲。
CH85全家福。。。脱衣的坐前排，穿红色战衣的站在后排。
听说大家都好像有意思买一台脚踏车，组成CH85脚车队。。。以后我们不只跑步，还有骑单车了！
今天来跑步的有我、秀权（他的皮外伤好得特别快，已经没事了！）、明长、庆成、继勇、传宾、华丰和双安。
书修骑着他的单车来凑热闹。
真的难得看到这么多的弟兄来集会！很感动！
我们今天（其实已经好几个礼拜了！）的练习又再是轻松式的。大家意见一致地只跑3圈， 4.7公
里。也许是我们大部份的弟兄都打算在星期天早晨进行更严峻的21km长途考验啊！
告诉各位上来浏览这个部落格的读者：我已经可以正常跑步了！由于还不是很放心地去跑，所以我不在乎时间的快慢！总之，跑回来之后的感觉十分的好，没有疼痛了！
习惯性的，大伙儿在跑步完毕之后就坐在马路上tua say kang。。。
大家很细心地聆听秀权演讲。
CH85全家福。。。脱衣的坐前排，穿红色战衣的站在后排。
听说大家都好像有意思买一台脚踏车，组成CH85脚车队。。。以后我们不只跑步，还有骑单车了！2009年10月22日星期四
Stretching（转载文章）
Everything you need to know about stretching
Stretching is overwhelmingly recommended - even prescribed - by sports medicine professionals and is widely practised by athletes in almost every sport. It seems to be one of those common sense things to do. But there are as many unanswered questions about stretching as there are scientific facts to support it.
A review of stretching research conducted by Ian Shrier MD, PhD and Kav Gossal MD, reported in The Physician and Sportsmedicine, revealed that the results of many of the studies on stretching are contradictory, inconclusive, or not necessarily applicable to humans.Nevertheless, Shrier, Gossal, Michael Alter MS, author of Sport Stretch, and Robert Anderson, author of Stretching, have compiled enough data to answer many of the questions frequently asked by serious athletes and exercisers. Here are some of those questions and answers.
Does stretching reduce injuries?
'New evidence,' say Shrier and Gossal, 'suggests that stretching immediately before exercise does not prevent overuse or acute injuries.' They add that continuous stretching during the day and conducted over a period of time may promote muscle growth which, in turn, could reduce the risk of injury. Perhaps as significant as the injury prevention information are the data that point toward stretching as a means of increasing muscle size and strength.
Does stretching affect flexibility?
Yes. There is conclusive evidence regarding stretching and flexibility. Loss of flexibility can be prevented and at least partially restored by stretching. However, that evidence is more compelling for a long-term stretching programme than for shorter periods of time. Stretching to increase flexibility minutes prior to an event may be possible, but a stretching programme over a period of months can lead to a sustained increase in range of motion.
Can stretching improve performance?
Yes, if the stretches are designed to be sport-specific. One study showed that an increase in the temperature of the vastus lateralis (a muscle in the upper leg) achieved by stretching resulted in an increase in vertical jump and an increase in maximal cycling power. However, the study did not investigate whether or not the increase in temperature could have been achieved by other warm-up methods. Another study showed that a 10-week static stretching programme resulted in improved performance in tests involving speed, strength, power, or muscle endurance. Additional research has shown benefits in throwing a baseball and serving a tennis ball following a stretching programme that improved shoulder flexibility.
What is the difference between static and dynamic stretching?
Static stretching requires that the muscle be stretched to a point of resistance and held for a period of time. Dynamic or ballistic stretching involves repetitive bouncing, rebounding or rhythmic motions and is generally thought to be more dangerous and less effective than static stretching. However, ballistic stretching is used by some physical therapists and athletic trainers to simulate the movements of certain sports.
What is PNF stretching?
Proprioceptive neuromuscular facilitation uses alternating contraction and relaxation movements that are supervised and controlled by a trainer or therapist. PNF is an alternative strategy for increasing range of motion.
How long should a stretch be held?
One 15-30-second stretch per muscle group is sufficient for most people, but some exercisers require longer stretches as well as more repetitions.
How many times should the same stretch be performed during one session?
As mentioned earlier, some research suggests that one stretch per muscle group is sufficient. However, many professionals recommend two or three repetitions for each 10-second stretch, or one repetition of 30 seconds. The rationale for multiple stretches is that connective tissue responds better to low-force, long-duration stretching than higher-force, short-duration stretches.
Are there any benefits in holding stretches longer than 30 seconds?
There is no evidence that this is the case.
Should stretches be held for the same length of time for each muscle group?
No. Because the stretching properties vary from muscle group to muscle group, the optimal duration of a stretch and the frequency of stretching may also vary from person to person. Each athlete must determine the length of the hold that is most effective.
What is the stretch reflex?
A stretch reflex occurs when a muscle is first stretched to an extreme. At that point, a nerve impulse signals the muscle to contract. It is a protective mechanism that the body uses to protect muscle tissues from tearing.
Why do some exercise scientists recommend stretching after a workout?
'When the temperature of muscles is higher than normal, stiffness decreases and extensibility increases,' says Alter. 'Athletes who want to maintain or enhance their flexibility can partially achieve that goal by stretching when their body temperature has been elevated, making it safer and more productive than when at a normal level. Lyle J Micheli MD says that stretching for five minutes after exercise prevents muscles from tightening too quickly. He suggests that athletes go through an abbreviated version of the stretches performed before an activity.
Should stretching exercises be the same for healthy athletes and those recovering from injuries?
No. Shrier and Gossal warn that injuries affect the stretching properties of muscles. Injured athletes may require stretches to be held longer to increase range of motion.Does the application of ice or heat have an effect on stretching?Warming up a muscle before stretch or using ice during static and ballistic stretches can increase the range of motion, but neither will prevent an injury. Exposure to increased or decreased temperature before or during PNF stretches has no effect. The mechanism by which ice and heat affect stretching is not clear, but both may have a pain-relieving effect that allows greater range of motion.
Does it help to warm up first, then do stretching exercises?
Generally, those who use an active warm-up prior to stretching get greater range of motion than those who only stretch. But any benefits in terms of injury prevention are more likely to come from warming up, not because of stretching. Shrier and Gossal say that if range of motion is the goal, stretches are helpful. If injury prevention is the goal, athletes should drop the stretching before exercise and increase the amount of time warming up. But the 'warming up' concept presents even more confusion because there is no universal definition of the term.
In summary... ... there appear to be more benefits from stretching than disadvantages, but the picture is not as clear as most athletes would like. The research suggests that stretching programmes should be individualised according to the athlete's physical make-up and level of conditioning.
Stretching routines should also be designed to achieve one of four things:
1. maintain or improve range of motion;
2. be free of pain;
3. recover from injuries that restrict flexibility or
4. achieve sport-specific goals.
If injuries are prevented along the way, consider it a bonus.
Anderson brings the common sense approach back to stretching. 'Good stretching is knowing your body. It has nothing to do with how far you can move a particular part. The feelings you get when you stretch are a good gauge. The right feeling is when you can perform a stretch but it doesn't hurt. Don't worry if you can't stretch as far as someone else. Some people just don't have the body to be as flexible as others.'
Stretching is overwhelmingly recommended - even prescribed - by sports medicine professionals and is widely practised by athletes in almost every sport. It seems to be one of those common sense things to do. But there are as many unanswered questions about stretching as there are scientific facts to support it.
A review of stretching research conducted by Ian Shrier MD, PhD and Kav Gossal MD, reported in The Physician and Sportsmedicine, revealed that the results of many of the studies on stretching are contradictory, inconclusive, or not necessarily applicable to humans.Nevertheless, Shrier, Gossal, Michael Alter MS, author of Sport Stretch, and Robert Anderson, author of Stretching, have compiled enough data to answer many of the questions frequently asked by serious athletes and exercisers. Here are some of those questions and answers.
Does stretching reduce injuries?
'New evidence,' say Shrier and Gossal, 'suggests that stretching immediately before exercise does not prevent overuse or acute injuries.' They add that continuous stretching during the day and conducted over a period of time may promote muscle growth which, in turn, could reduce the risk of injury. Perhaps as significant as the injury prevention information are the data that point toward stretching as a means of increasing muscle size and strength.
Does stretching affect flexibility?
Yes. There is conclusive evidence regarding stretching and flexibility. Loss of flexibility can be prevented and at least partially restored by stretching. However, that evidence is more compelling for a long-term stretching programme than for shorter periods of time. Stretching to increase flexibility minutes prior to an event may be possible, but a stretching programme over a period of months can lead to a sustained increase in range of motion.
Can stretching improve performance?
Yes, if the stretches are designed to be sport-specific. One study showed that an increase in the temperature of the vastus lateralis (a muscle in the upper leg) achieved by stretching resulted in an increase in vertical jump and an increase in maximal cycling power. However, the study did not investigate whether or not the increase in temperature could have been achieved by other warm-up methods. Another study showed that a 10-week static stretching programme resulted in improved performance in tests involving speed, strength, power, or muscle endurance. Additional research has shown benefits in throwing a baseball and serving a tennis ball following a stretching programme that improved shoulder flexibility.
What is the difference between static and dynamic stretching?
Static stretching requires that the muscle be stretched to a point of resistance and held for a period of time. Dynamic or ballistic stretching involves repetitive bouncing, rebounding or rhythmic motions and is generally thought to be more dangerous and less effective than static stretching. However, ballistic stretching is used by some physical therapists and athletic trainers to simulate the movements of certain sports.
What is PNF stretching?
Proprioceptive neuromuscular facilitation uses alternating contraction and relaxation movements that are supervised and controlled by a trainer or therapist. PNF is an alternative strategy for increasing range of motion.
How long should a stretch be held?
One 15-30-second stretch per muscle group is sufficient for most people, but some exercisers require longer stretches as well as more repetitions.
How many times should the same stretch be performed during one session?
As mentioned earlier, some research suggests that one stretch per muscle group is sufficient. However, many professionals recommend two or three repetitions for each 10-second stretch, or one repetition of 30 seconds. The rationale for multiple stretches is that connective tissue responds better to low-force, long-duration stretching than higher-force, short-duration stretches.
Are there any benefits in holding stretches longer than 30 seconds?
There is no evidence that this is the case.
Should stretches be held for the same length of time for each muscle group?
No. Because the stretching properties vary from muscle group to muscle group, the optimal duration of a stretch and the frequency of stretching may also vary from person to person. Each athlete must determine the length of the hold that is most effective.
What is the stretch reflex?
A stretch reflex occurs when a muscle is first stretched to an extreme. At that point, a nerve impulse signals the muscle to contract. It is a protective mechanism that the body uses to protect muscle tissues from tearing.
Why do some exercise scientists recommend stretching after a workout?
'When the temperature of muscles is higher than normal, stiffness decreases and extensibility increases,' says Alter. 'Athletes who want to maintain or enhance their flexibility can partially achieve that goal by stretching when their body temperature has been elevated, making it safer and more productive than when at a normal level. Lyle J Micheli MD says that stretching for five minutes after exercise prevents muscles from tightening too quickly. He suggests that athletes go through an abbreviated version of the stretches performed before an activity.
Should stretching exercises be the same for healthy athletes and those recovering from injuries?
No. Shrier and Gossal warn that injuries affect the stretching properties of muscles. Injured athletes may require stretches to be held longer to increase range of motion.Does the application of ice or heat have an effect on stretching?Warming up a muscle before stretch or using ice during static and ballistic stretches can increase the range of motion, but neither will prevent an injury. Exposure to increased or decreased temperature before or during PNF stretches has no effect. The mechanism by which ice and heat affect stretching is not clear, but both may have a pain-relieving effect that allows greater range of motion.
Does it help to warm up first, then do stretching exercises?
Generally, those who use an active warm-up prior to stretching get greater range of motion than those who only stretch. But any benefits in terms of injury prevention are more likely to come from warming up, not because of stretching. Shrier and Gossal say that if range of motion is the goal, stretches are helpful. If injury prevention is the goal, athletes should drop the stretching before exercise and increase the amount of time warming up. But the 'warming up' concept presents even more confusion because there is no universal definition of the term.
In summary... ... there appear to be more benefits from stretching than disadvantages, but the picture is not as clear as most athletes would like. The research suggests that stretching programmes should be individualised according to the athlete's physical make-up and level of conditioning.
Stretching routines should also be designed to achieve one of four things:
1. maintain or improve range of motion;
2. be free of pain;
3. recover from injuries that restrict flexibility or
4. achieve sport-specific goals.
If injuries are prevented along the way, consider it a bonus.
Anderson brings the common sense approach back to stretching. 'Good stretching is knowing your body. It has nothing to do with how far you can move a particular part. The feelings you get when you stretch are a good gauge. The right feeling is when you can perform a stretch but it doesn't hurt. Don't worry if you can't stretch as far as someone else. Some people just don't have the body to be as flexible as others.'
2009年10月18日星期日
10月18日（星期天）--再一个受伤了！
10月18日星期天，我们（传宾、秀权、庆成、华丰还有我）大算要来个长途练习，不过由于传宾的脚底有些疼痛，庆成不打算跑21公里，而我的脚伤也才刚刚复原，所以我们约好只跑11公里。
可是，今天早上我却不知道为什么睡不醒了！醒来时已经是7点半了！我打了电话给庆成告诉他我迟醒没去了，可是庆成没接电话。我只好留个信息给他。
之后接近八点，庆成打电话来。他带来一个坏消息：Frankie 跌进水沟，受伤了！
真的很不幸！昨天下午集会完毕时，我们建议Frankie和我们一起跑白云山的路线（每次他都是一个人先跑，没有经过白云山坟墓一带）。我们告诉他白云山一带有坟墓，是不是他怕鬼不敢跑？Frankie 讲了一句话：“Wo Boh Kia Kooi, Wo Kia Kau Nia！”
也许就是因为那句话。。。他和传宾跑到槟华中学转入白云山的路时，发生了状况！先是传宾感到脚不舒服，停下来调整鞋子。他叫Frankie自己跑先，结果Frankie才跑不到50米，就整个人踩进路旁的水沟！结果弄到整脸是血，手脚也擦伤了！真是不幸！
结果，传宾只好放弃跑不，陪伴走回青年公园，而庆成和华丰因为跑在前面，所以不知道后面发生了什么事情，他们两人跑了整整11公里路回来后才知道Frankie的伤势。
希望Frankie快速康复！保重了！
10月17日星期六的集会
今天是印度人的新年（Deepavali），下午时分下了一场雨，还好接近5点时天气又好转了。
原本以为今天的集会只有我、传宾、秀权和庆成4人出席，不过在我们开始跑进植物园时，华丰和铭辉从后面赶来，他们迟到了。
我们今天只是跑很短的路程，除了铭辉一人跑4圈，我们全部人只跑3圈。
我也开始跑步了！不过我并不敢太过度地跑，担心真的伤势恶化，造成大桥比赛不能参加更加不值得。我只是和秀权慢慢跑，有说有笑地轻轻松松泡完3圈，感觉还蛮好的。希望我的脚可以快速复原！
原本以为今天的集会只有我、传宾、秀权和庆成4人出席，不过在我们开始跑进植物园时，华丰和铭辉从后面赶来，他们迟到了。
我们今天只是跑很短的路程，除了铭辉一人跑4圈，我们全部人只跑3圈。
我也开始跑步了！不过我并不敢太过度地跑，担心真的伤势恶化，造成大桥比赛不能参加更加不值得。我只是和秀权慢慢跑，有说有笑地轻轻松松泡完3圈，感觉还蛮好的。希望我的脚可以快速复原！
2009年10月16日星期五
PBIM赛会指定背心及T-Shirt
今年的槟威大桥马拉松赛的大会背心及T-shirt终于跟大家见面了！
看来主办单位今年不再像以往那样小气了——大家亲眼看看，下面这件是马拉松及半马拉松选手将获得得背心，是有Brooks赞助的！ 品质应该不会差到哪里去吧！
看看我们的民联政府所做的努力！我们应该给他们一个热烈的掌声！
好期待领到这件战衣吧？
下面这件是Fun Run 参赛者将获得的T-Shirt，相信只是普通的T-Shirt布料做成的而已！一分钱一分货！
看来主办单位今年不再像以往那样小气了——大家亲眼看看，下面这件是马拉松及半马拉松选手将获得得背心，是有Brooks赞助的！ 品质应该不会差到哪里去吧！
看看我们的民联政府所做的努力！我们应该给他们一个热烈的掌声！
好期待领到这件战衣吧？
下面这件是Fun Run 参赛者将获得的T-Shirt，相信只是普通的T-Shirt布料做成的而已！一分钱一分货！
2009年10月11日星期日
10月11日星期日（21公里练习）
10月11日星期天早上6点，我们又聚在青年公园后面的停车场对面的空地，今天又是大伙儿（除了我）练习长途的日子。
今早起来，天空一直飘着细雨，还好雨势不大。我从家里踩了近8公里的路赶到集会地点时，秀权已经一个人先出发了。
传宾、庆成和华丰在6点05分左右出发，我骑着脚踏车，有时跟在他们后头，有时在他们前端“开路”。
3个人一齐跑到Gurney Drive路尾（与Jalan Sultan Ahmad Shah交接处）时，庆成因为脚痛，决定从Kelawei Road折返青年公园（大约一共只跑11公里），而华丰继续跟在传宾后面转入CitiBank.
今天一路上碰见好多的跑者在练习，也许PBIM越来越接近了，大家都不肯放松，加紧练习。
我一路跟在他们两人后面，不时给他们提供白开水解渴。华丰来到Upper Penang Road时向我诉苦，说他脚酸，应该只能支持到15公里路。他打算和我交换，让他骑我的脚踏车回去，而我则下来跑步！（我觉得我应该还不能跑5公里的路程）。我叫他坚持下去，尝试跟着传宾跑下去。
不知不觉，华丰就这样跟着传宾跑到了Kelawei Road路尾要转入菩提中学前的那条路，接近16.5公里。
这是我在后头为他们拍摄的背影照。
这是他们在Kelawei Road时的“英姿”。
这也是在Kelawei Road中段时拍摄的。
这是早前在Burmah Road协和小学之后拍摄的。
可惜华丰在跑完17.3公里路段后决定放弃，他骑着我的脚踏车跟在传宾后面，而我则从Water Fall Hotel前步行回聚会地点。
我在一路上跟着华丰和传宾时，一时无聊，玩起自拍。看看我的头盔和手臂上的雨点，就知道今天大伙儿一直都是在冒着雨跑步着。
这是我经过槟华女中前时的侧边自拍。
由于庆成早就折返聚会点，所以我没有拍到庆成跑步的“英姿”，只好在大伙儿休息时要求华丰为我和他拍个合照。
今早起来，天空一直飘着细雨，还好雨势不大。我从家里踩了近8公里的路赶到集会地点时，秀权已经一个人先出发了。
传宾、庆成和华丰在6点05分左右出发，我骑着脚踏车，有时跟在他们后头，有时在他们前端“开路”。
3个人一齐跑到Gurney Drive路尾（与Jalan Sultan Ahmad Shah交接处）时，庆成因为脚痛，决定从Kelawei Road折返青年公园（大约一共只跑11公里），而华丰继续跟在传宾后面转入CitiBank.
今天一路上碰见好多的跑者在练习，也许PBIM越来越接近了，大家都不肯放松，加紧练习。
我一路跟在他们两人后面，不时给他们提供白开水解渴。华丰来到Upper Penang Road时向我诉苦，说他脚酸，应该只能支持到15公里路。他打算和我交换，让他骑我的脚踏车回去，而我则下来跑步！（我觉得我应该还不能跑5公里的路程）。我叫他坚持下去，尝试跟着传宾跑下去。
不知不觉，华丰就这样跟着传宾跑到了Kelawei Road路尾要转入菩提中学前的那条路，接近16.5公里。
这是我在后头为他们拍摄的背影照。
这是他们在Kelawei Road时的“英姿”。
这也是在Kelawei Road中段时拍摄的。
这是早前在Burmah Road协和小学之后拍摄的。
可惜华丰在跑完17.3公里路段后决定放弃，他骑着我的脚踏车跟在传宾后面，而我则从Water Fall Hotel前步行回聚会地点。最终，传宾用了1小时56分钟完成21公里路程。
之后秀权也从植物园折返聚会点。他也跑了21公里（但不是传宾所跑的路线），时间进步得很惊人！2小时20分钟！加油，Frankie！恭喜！
我在一路上跟着华丰和传宾时，一时无聊，玩起自拍。看看我的头盔和手臂上的雨点，就知道今天大伙儿一直都是在冒着雨跑步着。
这是我经过槟华女中前时的侧边自拍。
由于庆成早就折返聚会点，所以我没有拍到庆成跑步的“英姿”，只好在大伙儿休息时要求华丰为我和他拍个合照。
2009年10月10日星期六
10月10日星期六集会
今天10月10日星期六，正好是台湾国庆日，也是马华特大举行的日子，在我们CH85弟兄碰面之前，我们早就收到风声：翁、蔡双双落马！
言归正传，说回我们CH85的集会。
今天的集会有传宾、庆成、秀权、庆来（阿来）、华丰以及我6个。
今天原本天气好好的，怎知道忽然之间下起雨来，雨势还真不小。大伙儿挤在我的Toyota Unser里避雨聊天。
原本以为今天的跑步集会泡汤了，雨却忽然停了。所以大伙儿决定跑一点点，也就是进入植物园里绕3圈就回来。
由于我的脚伤还没有完全康复，所以我只能步行进植物园为几位弟兄拍照。（不过，其实我也偷偷跑了大约1公里，感觉还不错！）
今天要特别提到的是：
我们的Frankie又破了他的PB了！
在传宾的引领下，Frankie只用了27分钟就跑完3圈，4.7km，平均每公里5分钟44.68秒。恭喜恭喜！
传宾和秀权跑得蛮轻松的，还有说有笑的。
庆成尝试要追赶前面的庆来和华丰。
庆来和华丰一前一后地在斗着。
看来还是庆来稍微占上风。
为了证明我有出席今天的集会，我叫华丰为我和庆来拍张照作证。 （坦白说，穿上跑步鞋的感觉真好！）
言归正传，说回我们CH85的集会。
今天的集会有传宾、庆成、秀权、庆来（阿来）、华丰以及我6个。
今天原本天气好好的，怎知道忽然之间下起雨来，雨势还真不小。大伙儿挤在我的Toyota Unser里避雨聊天。
原本以为今天的跑步集会泡汤了，雨却忽然停了。所以大伙儿决定跑一点点，也就是进入植物园里绕3圈就回来。
由于我的脚伤还没有完全康复，所以我只能步行进植物园为几位弟兄拍照。（不过，其实我也偷偷跑了大约1公里，感觉还不错！）
今天要特别提到的是：
我们的Frankie又破了他的PB了！
在传宾的引领下，Frankie只用了27分钟就跑完3圈，4.7km，平均每公里5分钟44.68秒。恭喜恭喜！
这是大伙儿出发时我在后头拍摄的背影照。
传宾和秀权跑得蛮轻松的，还有说有笑的。
庆成尝试要追赶前面的庆来和华丰。
庆来和华丰一前一后地在斗着。
看来还是庆来稍微占上风。
为了证明我有出席今天的集会，我叫华丰为我和庆来拍张照作证。 （坦白说，穿上跑步鞋的感觉真好！）
2009年10月9日星期五
Malakoff 2009 证书
这是我们参加2009年Malakoff 26km比赛所获得的证书。
我尝试把证书扫描进电脑然后再上载到这里来，可是因为容量太大而不成功。我只好通过照相机把这些证书拍摄下来再张贴出来，效果还不错吧！
不过，由于明长亲自透过手机传送他自己拍摄的照片，结果我发现不能被放大，所以希望明长能把原版的证书拿给我拍摄，不然大家就看不清楚你的辉煌成绩了！
至于秀权，我会在拿到你的证书后再补贴上这个部落格。
我们6人当中，明长得成绩最好。可惜我看不清楚他的名次。
接下来是继勇，时间2小时39分06秒。
宿将组名次：35/111
男子组名次：136/382
全场名次：151/439
第3名是传宾。时间是2小时46分07秒。
宿将组名次：46/111
男子组名次：164/382
全场名次：183/439
接下来是我，时间是2小时53分36秒。
宿将组名次：57/111
男子组名次：200/382
全场名次：226/439
庆成排名第5，时间3小时10分16秒。
宿将组名次：83/111
男子组名次：273/382
全场名次：313/439
我尝试把证书扫描进电脑然后再上载到这里来，可是因为容量太大而不成功。我只好通过照相机把这些证书拍摄下来再张贴出来，效果还不错吧！
不过，由于明长亲自透过手机传送他自己拍摄的照片，结果我发现不能被放大，所以希望明长能把原版的证书拿给我拍摄，不然大家就看不清楚你的辉煌成绩了！
至于秀权，我会在拿到你的证书后再补贴上这个部落格。
我们6人当中，明长得成绩最好。可惜我看不清楚他的名次。
接下来是继勇，时间2小时39分06秒。宿将组名次：35/111
男子组名次：136/382
全场名次：151/439
第3名是传宾。时间是2小时46分07秒。宿将组名次：46/111
男子组名次：164/382
全场名次：183/439
接下来是我，时间是2小时53分36秒。
宿将组名次：57/111
男子组名次：200/382
全场名次：226/439
庆成排名第5，时间3小时10分16秒。
宿将组名次：83/111
男子组名次：273/382
全场名次：313/439
2009年10月5日星期一
环市赛跑照片（Jordan Lee拍摄）
以下是我从Jordan Lee的Multiply网站下载的环市赛跑照片，是在中路要转入Penang Road那一段路拍摄的。不过我只找到明长、传宾、庆成以及我（哈！我没有参加比赛还会被拍到？厉害吧！你们看看最后一张照片！太巧合了！）的照片。
秀权和永丰，很抱歉，Jordan Lee 说你们太慢了，他不拍了！我已经向他提出抗议了！
秀权和永丰，很抱歉，Jordan Lee 说你们太慢了，他不拍了！我已经向他提出抗议了！
2009年10月4日星期日
2009年光华日报环市赛跑
2009年10月4日，星期天，光华日报举办一年一度的环市赛跑。
我们CH85一共有7位弟兄报名：我、华丰、传宾、庆成、秀权、明长以及永丰。
不过，由于华丰需要到上海出差，而我却不幸弄伤脚跟腱，所以真正参加比赛的只有传宾、庆成、秀权、明长以及永丰5人。我虽然没有参加比赛，不过我还是照样出席赛会，负责给朋友们拍照。
今天的天气不是很好，天空乌云密布，肯定会下大雨。果然，选手们一出发不久，雨就开始下了。
起跑线上满满的人群。
永丰和明长循规蹈矩地和人们挤在起跑点上。
秀权、庆成和传宾比较醒目，避开人群，站在起跑点旁边店屋外的走廊上。（如果我也参赛，我也是会这样做，毕竟一起跑时会发生人推人的现象，可能会受伤）。
这是我在土库街一带拍摄的照片。虽然我是帮庆成、传宾、秀权及永丰拍了照片，可是由于庆成和传宾的照片太模糊，所以我删除掉了。
秀权：你在这点时还落在永丰后面！
这是我在车水路协和小学附近捕捉的画面。明长是我们队伍里跑最快的选手。 
接着是传宾。
庆成紧随在后。
永丰和秀权两人终于平手了。
在终点线的画面。庆成冲线的一刻。
秀权终于跑在永丰前头，扳回一分。
永丰最后一个抵达终点。
成绩揭晓： 
赛后来个团体合照。
我只能眼巴巴看着大家完成比赛。（都不知道何时才能穿上跑步鞋在这样的赛会上奔跑！）
我们CH85一共有7位弟兄报名：我、华丰、传宾、庆成、秀权、明长以及永丰。
不过，由于华丰需要到上海出差，而我却不幸弄伤脚跟腱，所以真正参加比赛的只有传宾、庆成、秀权、明长以及永丰5人。我虽然没有参加比赛，不过我还是照样出席赛会，负责给朋友们拍照。
今天的天气不是很好，天空乌云密布，肯定会下大雨。果然，选手们一出发不久，雨就开始下了。
起跑线上满满的人群。
永丰和明长循规蹈矩地和人们挤在起跑点上。
秀权、庆成和传宾比较醒目，避开人群，站在起跑点旁边店屋外的走廊上。（如果我也参赛，我也是会这样做，毕竟一起跑时会发生人推人的现象，可能会受伤）。
这是我在土库街一带拍摄的照片。虽然我是帮庆成、传宾、秀权及永丰拍了照片，可是由于庆成和传宾的照片太模糊，所以我删除掉了。
秀权：你在这点时还落在永丰后面！
这是我在车水路协和小学附近捕捉的画面。明长是我们队伍里跑最快的选手。接着是传宾。
庆成紧随在后。永丰和秀权两人终于平手了。
在终点线的画面。庆成冲线的一刻。
秀权终于跑在永丰前头，扳回一分。
永丰最后一个抵达终点。
成绩揭晓：
明长：36分钟
传宾：40分钟37秒
庆成：42分钟15秒
秀权：52分钟29秒
永丰：53分钟36秒
（赛程是8.7公里）
赛后来个团体合照。
我只能眼巴巴看着大家完成比赛。（都不知道何时才能穿上跑步鞋在这样的赛会上奔跑！）大家加油吧！我会继续当你们的摄影师。
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