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在 Abby 的安排下, 今天我們要挑戰陽明山十連峰! 約好清晨 5: 10 在劍潭捷運站集合. 大夥兒陸續出現, 鐵扇公主原本有報名, 後來因為家裡有事而沒出現, 真是可惜!...

居然出現在小畢醫生的爬山部落格中，一直被用小妹妹叫著還真是受寵若驚。

夏天的台灣太熱，所以最近不停的爬山，已經快要愛上山林中奔跑的感覺了。

繼5/31的陽明山南北縱走之後，事隔兩周，再度挑戰「陽明山東西縱走」

很累，很有成就感。

謝謝benson哥像是教練一般的督促我前進！

希望7/19可以順利跑得理想:D

團練

前些日子，參加了臺北田徑場的5000公尺測驗賽

當天下著雨，8點半起跑的組別只有五個人，

跑完後，有位男士幫我撐傘。

他說，賽道上的其他三個人，都跟他是同一個路跑團，問我要不要一起收操

於是那天我們一起收完操，還做了核心

我就這樣，被一個路跑團撿走了....

連同上週三，我已經跟著練習兩次了

第一次是間歇跑，15趟 200m 衝刺200m 休息，跑完整個全身無力。

第二次是接龍跑，最後一個要負責衝到第一個，就這樣跑12圈，因為比較晚加入，趣味性又高，所以就沒有特別累。

跟大家一起練間歇、核心，真的比一個人慢慢磨有動力多了！

今天這樣跑著跑著，也有著不一樣的快樂，那種大家一起進步的感覺。

（最近根本不想琢磨文字）

fuckyeah--fitlesbian

melikerun

剛跑完越野深有感觸

0517 內湖碧山越野

自從受傷之後，也沒有跑過多少場比賽

動不動就需要深呼吸，還不一定吸得到空氣的身體狀況，總覺得遲早會有問題。

不過所幸當初考量的周到，只報名 11K 。

台北市出發，搭上第一班六點鐘的捷運，一下就到內湖國小準備起跑

帶著便利商店大哥給的加油，一個人拎著衣保帶進入還算空蕩的會場。

沒想到還沒走到校門口，就立刻被瑞認出來

加入她與她跑友的暖身準備行程，就也不怪罪放我鴿子老劉了

11Ｋ七點半如同鳶山那樣低調起跑，沒有鳴槍，跑出去即可。

一開始1公里的柏油路讓大家拉開距離，衝衝衝，還跑了一段練劍的劍南路

然後左轉進入山徑。

這場大部份的路徑都是登山步道，還有一大堆無止盡的階梯階梯階梯，

下山的石階要跑起來需要超強的專注力，要避免踩入石塊的縫隙、要留心石頭不平的表面。

有一段幾乎是平坦的土徑，這段跑起來好舒服，涼涼的還可以維持一定的速度。

因為路線實在太難跑了，總是遇到柏油路的時候都像獲得解放

最後柏油路下坡衝刺到結束，會場幾乎空無一人。

詫異的是，居然有名次可以上台領獎

高手呢！？（敲碗）

可惜沒機會拿到第二座獎杯，但是1500的商品券也是來得正是時候

剛好要買雙跑荷蘭古道的越野鞋！

#路跑 #running #taiwan #mountain

現在藝人完跑流行上傳與號碼布的合照

是想要強調「大家可以自己去查成績，我沒有假跑」嗎？

跑步正夯

我要向王麗雅和千鶴姐看齊！

脊椎受傷後

愛玩愛玩，攀岩攀到掉下來傷了脊椎

C1受傷不是開玩笑的，因為神經都經過那邊

醫生要我戴著可笑的護頸固定四周，但第四周自己擅自把它取下

受傷後前幾個禮拜那種頸部無力、呼吸困難、頭暈等等恐怖的現象已經沒了

只剩下頭轉得太快或是晃太大會出現的暈眩感猶在。

這傷讓我錯過我今年最期待的萬金石，日夜奔跑都為了在這場破PB，

但最後落得只能在一旁看著大批的人群跑過，再懊悔也只能怪自己跑前一周不好好練習還去攀岩。

今天我問醫生「那我可以跑跳蹦了嗎？」

得到首肯後，立刻完成 9公里夜奔！

受傷的這些日子裡，每天訓練腿部與背部核心，就為了可以在再度奔跑時仍然保持速度

但是明顯的心肺功能退步了，跑個5′30就會有點喘，心跳也比過去快上許多

只能慢慢練回過去的輕盈。

兩個禮拜我都沒有穿上跑鞋。今天穿上後覺得走路都要飛起來了！

thorne-performance-blog

Runner’s knee. Experiencing a tender pain around or behind the patella (or kneecap) is a sure sign ofpatellofemoral pain syndrome, a fancy term for runner’s knee. (And yep, this ailment is so common among runners it was named after them.) Find relief: The repetitive force of pounding on the pavement, downhill running, muscle imbalances, and weak hips can put extra stress on the patella, so stick to flat or uphill terrain,and opt for softer running surfaces when or wherever possible. To treat the pain, some experts suggest knee taping and/or braces, anti-inflammatory medications, and cutting back on the mileage[1].

Achilles tendinitis. The swelling of the Achilles, the tissues that connect the heel to lower-leg muscles, can be the result of many finicky factors: rapid mileage increase, improper footwear, tight calf muscles, or even having a naturally flat foot[2]. Prevent the pain: To help sidestep this pesky pain, make sure to always stretch the calf muscles post-workout, and wear supportive shoes. Also, chill out on all the hill climbing, which puts extra stress on tendons. Anti-inflammatories, stretching, and the ol’ R.I.C.E strategy (rest, ice, compression, and elevation) are the best ways to get back on the path to recovery.

Plantar fasciitis. This tricky-to-pronounce pain is due to the inflammation, irritation, or tearing of theplantar fascia — tissue on the bottom of the foot[3]. Just some of the causes include excess pounding on the roads or strapping on unsupportive footwear (read: flip-flops) to go the distance The result: extreme stiffness, or a stabbing pain in the arch of the foot (sounds like fun right?). Soothe the sole: Wearing shoes with extra cushion, stretching and rolling a tennis ball over the heel, and getting ample rest can help dull the pain. If the problem persists, doctors recommend wearing custom-made orthotics, a night splint, or in some cases getting a steroid shot into the heel (ouch!) to speed up recovery and keep on keepin’ on.

Shin splints. If you’re a runner who’s never experienced that aching, stabbing sensation in the shin, please tell us your secret! Among the most nagging of injuries, shin splints occur when the muscles and tendons covering the shinbone become inflamed. Stop the stabbing: Try icing the shins for 15-20 minutes and keeping them elevated at night to reduce swelling. Prevention is a liiiittle trickier, but some researchers find shock-absorbing insoles that support the arch may help[4]. Also make sure those sneaks are the right fit for the foot, and stick to running on softer grounds whenever possible. Avoid hills, too, which put extra force on the shin’s tibialis muscle.

Iliotibial band syndrome. Distance runners take note: This injury is not your friend.ITBS triggers pain on the outside of the knee, due to the inflammation of the Iliotibial band, a thick tendon that stretches from the pelvic pone down the tibia and across the knee. Common culprits include increased mileage (half-marathon training, anyone?), downhill running, or weak hips[5]. Ease the ache: Give those muscles some love. Specific stretches (especially targeting the hips), along with foam rolling, may decrease inflammation and help reduce pain.

Stress fracture. Non-contact sports can have some bone breaks, too. Stress fractures are tiny cracks in the bone caused by repeatedly pounding greater amounts of force than the leg bones can bear. Find time to chill: Taking some time off is a must and usually involves some crutches with a side of physical therapy. And in some cases, an x-ray may reveal it’s time to go under the knife (yikes!). To avoid the sidelines, make cross-training your BFF to avoid overuse, wear proper shoes, and get enough calcium to keep bones strong.

Patellar tendinitis. It’s often referred to as “jumper’s knee,” but this is one injury that’s just as common among distance runners[6]. Patellar tendinitis strikes when overuse (sensing a pattern here?) leads to tiny tears in the patellar tendon (the tendon that connects the kneecap to the shinbone).Overpronation, over-training, and too many hill repeats are likely causes. Tenderize it: To reduce the risk of patellar tendinitis, strengthen the hamstrings and quads (at the gym or at home!), and ice the knee at the onset of pain. Doctors also recommend physical therapy to help soothe and strengthen the tendon.

Ankle sprain. A sprain occurs when the ankle rolls in or outward, stretching the ligament (and causing some serious pain). Curbs, potholes, tree branches (or just an unfortunate landing) can be just a few of the unfortunate culprits. Straighten Out: Recovery may be a little shaky at first, but many experts suggest doing balance exercises (like single-legged squats) to strengthen the muscles around the ankle[7]. Stick to some solid rest after the sprain occurs; how long depends on the sprain’s severity, so see a doc for a more specific game plan. They might also recommend an ankle brace or air cast, and taping it up when you’re ready to get back out there to prevent re-twisting.

Pulled muscles. When a muscle is overstretched, fibers and tendons can tear and cause a pulled muscle. (The calf and hamstring are common muscle pulls among runners![8]). Overuse, inflexibility, and forgetting to warm-up are a few possible causes. Prevent the pull: A proper warm-up, cool-down, and dynamic stretching pre-workout is the best way to avoid a pesky pull. While the pain persists, lay off (up to five days!), and stick to gentle stretching and icing the muscle.

Blisters. More annoying than a younger brother, blisters can pop up when we least expect it. As the heel rubs against the shoe, the top layer of skin can tear, leaving a bubble between the layers of skin. Stop it or pop it: The best way to beat ‘em is prevention: Make sure the shoe (literally) fits, and wear a good pair of synthetic socks[9]. If a blister still appears, cover it up with special Band-Aids, moleskins, or gels.

Chafing. For most, there’s no escaping it. When skin rubs against skin (we’re looking at you, thighs), the skin can become angry and irritated. Stop the sting: Avoid those short-shorts and throw on a pair of longer running shorts or capris to avoid that skin-on-skin action. When in doubt, there are also products like body-glide to keep thingsmoving.

Side stitch. Ever get that awful pain on the side of the stomach? Formally called exercise-related transient abdominal pain (ETAP), side stitches can reallycreep up — affecting nearly 70 percent of runners. Many experts believe the pain is caused by the diaphragm beginning to spasm from being overworked and suggestpoor running posturecould be to blame. Nix the stitch: Remember tostand up straight to help prevent a stitch. If it strikes, try bending forward and tightening the core, or breathing with pursed lips to help ease pain[10][11].

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