Half Marathon Training Week 7: Injury & Nike+ inaccuracies

 

Week	Date	Weight	Waist	Run	Minutes per Km	Notes
4 years ago	04/15/2008 (Arrival in Taiwan)	70 kg (155 lbs)	84 cm (33")	--
1	12/03/2012	75.5 kg (166 lbs)	94 cm (37")	30 minutes 3 km	10
	12/05/12			30 minutes 3 km	10
	12/08/12			-- [heavy rain]
2	12/10/12			30 minutes 3 km	10
	12/12/12			30 minutes 3 km	10
	12/15/12	76.5 kg +1 kg	91 cm	57 minutes 6.5 km	8.7
3	12/17/12			33 minutes 4 km	8.2
	12/19/12			31 minutes 4 km	7.7
	12/22/12	76.3 kg +0.8 kg	91 cm	40 minutes 6 km	6.6
4	12/23~12/29	--	--	--		Xmas
5	12/30~1/5/2013	--	--	--		New Years
6	01/07/13	75.9 kg +0.5 kg	91 cm	35 minutes 5.4 km	6.4
	01/09/13			35 minutes 5.4 km	6.4
	01/13/13	75.5 kg	93 cm -1 cm	1 hour 7 min 10 km	6.7
7	01/17/13			35 minutes 5.1 km	6.8
	01/21/13			34 minutes 5.1 km	6.6	First use of Nike+ sport band (not calibrated correctly)
	01/24/13			6'36" 1 km	6.5	Calibrated band
8	01/27/13	76.3 kg +0.8 kg	93 cm	1 hour 40 min 13.5 km	7.4	Injured knee (iced and rested knee for several days)
	01/31/13			38 min 5.1km	7.4	First run post injury. Could barely run for 300m before walking. Nike+ mileage way off.

Half Marathon Training Week 6: Wet and Wild!

Not only am I back, but I'm back with a vengeance!

Today I ran 10k in the pouring rain. I loved it—the "crazy guy" looks from passers-by huddled under their umbrellas, the cool rain on my face that prevented overheating, and the satisfying sense of accomplishment.

I began my run at 2:15. I vowed not to look at my watch again until the end. When I finished 10k I checked, hoping for a time of 90 minutes or less. My watch read 3:22.

Sixty-seven minutes? Is that even possible?!

I had to double check my route mileage. According to Google maps, my route is 850m. I ran it twelve times. Yep, that's 10.2k.

Still not convinced, I used Google maps to check the distance on a different path that I run, a park bicycle path that has official mileage signs. That route is marked as 1.5k. The result on Google? 1.5k.

Wow. I really did it! 

By the way, I was reading my tape measure wrong after week 1, so the waist measurements weren't correct until today.

Week	Date	Weight	Waist	Run	Minutes per Km
4 years ago	04/15/2008 (Arrival in Taiwan)	70 kg (155 lbs)	84 cm (33")	--
1	12/03/2012	75.5 kg (166 lbs)	94 cm (37")	30 minutes 3 km	10
	12/05/12			30 minutes 3 km	10
	12/08/12			-- [heavy rain]
2	12/10/12			30 minutes 3 km	10
	12/12/12			30 minutes 3 km	10
	12/15/12	76.5 kg (169 lbs) +1 kg	91 cm (36")	57 minutes 6.5 km	8.7
3	12/17/12			33 minutes 4 km	8.2
	12/19/12			31 minutes 4 km	7.7
	12/22/12	76.3 kg (168 lbs)  +0.8 kg	91 cm (36")	40 minutes 6 km	6.6
4	12/23~12/29	--	--	--
5	12/30~1/5/2013	--	--	--
6	01/07/13	75.9 kg (167 lbs) +0.5 kg	91 cm (36")	35 minutes 5.4 km	6.4
	01/09/13			35 minutes 5.4 km	6.4
	01/13/13	75.5 kg (166 lbs)	93 cm -1 cm	1 hour 7 min 10 km	6.7

Half Marathon Training Weeks 4 & 5: Complete failure

First, let's get the excuses out of the way. Cold, rainy weather…check. Christmas and New Years holidays…check. Spending too much time on Facebook and the Internet in general…double check!

The result: Not a lick of running for two weeks. Writing that is almost as embarrassing as posting my gut photo.

OK, so it's a new year and time for renewed action!

When my final class ended last night at 10:00pm, a nagging voice in my head told me that I should run when I got home. But the little devil on my other shoulder told me that it was already so late, and the weather was too cold, and I hadn't eaten dinner yet, and besides, tomorrow I'd have more energy….

Faced with this dilemma, I turned to my coworker Nick, who's also training, for some words of encouragement and motivation. I can't really remember what he said now, but whatever it was it did the trick. As soon as I got home I quickly changed into my running gear and bolted out the door, careful not to turn on the PC, grab a snack, or do anything else that might stop me.

I assumed that, after two weeks without any running, I would have lost the endurance that I'd built up. Surprisingly, I hadn't. In fact, I ran my best time since the beginning of training.

Instead of my usual 3 minutes run/2 minutes walk routine, I jogged 800m, no matter how long it took, followed by 1 minute of walking. After 35 minutes I wasn't completely exhausted and felt that I could continue for quite awhile longer. However, since I was out of practice I stuck to the 35 minutes as indicated in my schedule. Just knowing that I could have continued gave me renewed motivation and more assurance that it's definitely possible for me to complete the 21k in less than 3 hours.

I've added another column below—Minutes per Km—as an aid to track my progress.

Week	Date	Weight	Waist	Run	Minutes per Km
4 years ago	04/15/2008 (Arrival in Taiwan)	70 kg (155 lbs)	84 cm (33")	--
1	12/03/2012	75.5 kg (166 lbs)	94 cm (37")	30 minutes 3 km	10
	12/05/12			30 minutes 3 km	10
	12/08/12			-- [heavy rain]
2	12/10/12			30 minutes 3 km	10
	12/12/12			30 minutes 3 km	10
	12/15/12	76.5 kg (169 lbs) +1 kg	91 cm (36") -3 cm	57 minutes 6.5 km	8.7
3	12/17/12			33 minutes 4 km	8.2
	12/19/12			31 minutes 4 km	7.7
	12/22/12	76.3 kg (168 lbs) -0.2 kg	91 cm (36")	40 minutes 6 km	6.6
4	12/23~12/29	--	--	--
5	12/30~1/5/2013	--	--	--
6	12/07/13	75.9 kg (167 lbs) -0.6 kg	91 cm (36")	35 minutes 5.4 km	6.4

What's for dinner? Sichuan pork belly

The original name of this recipe is Sichuan Double-Cooked Pork Belly. It uses meat that has already been cooked and prepared as a temple offering, then brought home and fried up in this dish. Since I didn't have any sacrificial meat on hand, the pork in my version is only cooked once.

INGREDIENTS

• 1 pound pork belly, sliced
• 1 pkg. dried tofu, sliced
• 3 cloves garlic, chopped
• 2 green onions, sliced (I didn't have any so I used regular onion)
• 1 bell pepper, sliced
• 1 red chili pepper, sliced
• 1/2 head of Chinese cabbage, torn
• 1 Tbsp spicy soybean paste
• 1½ Tbsp sweet soybean paste
• 1½ Tbsp rice wine
• 2½ Tbsp soy sauce
• 1 tsp sugar
• 1 tsp sesame oil

 

DIRECTIONS

Heat 1 Tbsp of oil in a pan.

Fry the pork belly until brown.

Remove from pan.

Fry the tofu in the pork oil until the white areas are golden.

Remove from pan.

 

Stir fry the garlic and onion until fragrant.

Add the spicy and sweet soy bean pastes and mix over low heat.

Add the rice wine and mix.

Stir in the pork belly and tofu on medium heat.

Mix in the bell pepper, red chili…

...and cabbage.

Stir in the soy sauce, sugar, sesame oil, and serve.

This recipe is from The Best-loved Everyday Dishes: Mastering the Culinary Art in One Cookbook by Cecilia Hong Baiyang.
這個食譜是從最想學會的家常菜：從小菜到主食一次學透透 作者:洪白陽 (CC老師) 來的.