欧洲杯2012专贴

Final Italy vs Netherlands? Coca Cola EURO 2012 bears

6.25  意大利 :英国 预测 1:1 踢加时点球

结果 0:0 点球意大利进4强

6.17 更新

荷兰:葡萄牙 预测 2 : 1,   1 : 1

6.14 半场起来荷兰已经0:2德国了,预测1:2, 2:2

结果 果然是1:2,下场荷兰得拼命了,这个组太死亡

6.11 更新

预测  法英2:0 or 2:1

结果 又是1:1,下半场后半双方都打算保平,保存实力准备下两场

6.10 预测 意大利西班1:1 or 1:0

结果: 结果预料到了,过程出乎意料,意大利链式防守352 532攻守转换很好,没有铁桶死守,西班牙460怪阵自残,托雷斯虽然不给力,也是多种进攻套路。

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“Run Your Own Race”

I’ve been running the Standard Chartered Singapore Marathon (SCSM) for three years. Each time running SCSM, I understand this slogan more.

Due to this year work/study/travel, my training for this year SCSM was barely enough. Starting only 8 weeks before the race, on average 20KM/week, peaked 45KM/week. As a result, my strategy was to run at 4:00 pace until 25KM and decide to maintain the pace or slow down for a safer speed. I was also monitoring my heart rate from the start. By the time I reached 25KM, I was still running @ 11Km/h. But my heart rate monitor reading showed that my heart rate over 90% of the max. If continued running at this speed, there is a risk I may cramp or exhaust before reaching the ending point. However tempted by sub 4 result, I tried to maintain the speed till around 28KM and decided to let it be and enjoy my race.

For the rest distance, I used it as an examining of my hydration/dehydration process. At 35KM point, I stopped by the road to help stretch runner who had cramp. Accelerated again at 40 KM, I finally reached the end point as fast/slow as my maiden marathon in 2006 and much slower than last year. This was also my first full marathon without cramp.

SGAU1807[1]  SGAW0373[1] 

After the race and the massage, met with a few friends from SGrunners for group photo and joined other friends for lunch. When finally retured home and had a rest, I heard the shocking news one of my fellow runners, who runs regularly and  participated the half marathon, collapsed at 18KM and was sent to hospital by ambulance. Luckily, not too serious after receiving treatment. This is the first time such accident happens to someone close to me. Following last year’s fatal accident in SBR2007, I always tell all friends training with me to run safe and train enough before race. For people like us, who has no chance (or a chance smaller than winning a Toto) winning a top place in such running events, finishing safe is always the first priority. "Impossible is nothing" "Just do it", dun be fooled by such slogans. One thing you must keep in mind: the cost for breaking the limit might be your own life and happiness to your entire family and circle. "Run Your Own Race", there is nothing more precise than this.

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TIME: 4h:25m:14s (gun) / 4h:24m:40s (net)

Result in Gender (Male) – 988th place, 9552 finishers behind. About 9% of finishers ahead

R U ready for the Run?

Standard Charted Singapore Marathon 2008 (Dec 7th)
R u ready?
如果你打算参加两周后的SCSM2008或者希望开始跑步健身
本周末Sports@NLone将再次举办跑聚,欢迎新老朋友
时间:11月30日 周日 下午5点30分 (视天气情况)
地点:NTU SRC
Dress code:运动装/运动鞋/最好是跑鞋
跑步入门知识分享交流,装备选择,训练注意事项
长跑比赛技巧、注意事项
(典型问题: 两周后比赛,我还没怎么开始训练怎么办?^_^
热身后,训练路线先后为
1.SRC跑道跑圈热身 400M * 10圈
2.绕NTU一圈(6KM)

1.适合入门
1+2.适合准备下月SCSM比赛
可选参加1,2,两项我都将负责领跑,同时保证每个人都能跟上。
因周末无locker可用,建议不要带贵重物品
(在NTU跑一般只随身带门卡和手机,包就放运动场旁)

SBR 2008

SBR = Singapore Bay Run (formerly known as Sheares Bridge Run)

The biggest run in Singapore in terms of number of participants. In fact, I found it took too more participants than it can handle… The result, if you didn’t join the start fast enough, you will find a huge difference between your gun time and net time….

My race day experience started with mystery. My runner friends and I queued for toilets 30mins before the run. When there’s four people ahead of us, the queue stopped. Both toilets (a queue for two toilets, and there were more than 20 mobile toilets.) side by side were locked. The mystery thing is no one since then came out of the two toilets. The guy in front of us knocked both doors and shoot. No one answered. We quit the queue and queued for another one. I called up two army staffs to check the two toilets. Didn’t know what happen thereafter.By the time I reached the starting ppl, it’s 2 mins before the start.My race starded with a huge crowd…For the first 10KM, was impossible to enjoy my own pace. My first 21KM ended with a poor timing. But luckily still not too late to catch the 6km fun run. The next 6KM was very enjoyable, and memorable, with my dear running beside me.
My SBR2008 ended with us holding hands together running through the finishing line: )

俺又一次参与拯救了地球。。。。上的一条生命

书接前文。大概老天爷感觉上集不够震撼,很快给安排了续集。。人生如戏,story writer是上帝,我们是screenplay,争取能让生命更精采。

周日下午我再次组织北纬Sports版跑聚。因为准备24号的SBR我提前绕NTU跑了2圈,快5点半在SRC和其他几人汇合。我简单brief了一下跑步训练的注意事项,热身后开始绕NTU。考虑到顺时针跑回在Hall 7 至 SBS 段连续两个上坡,我领大家逆时针从SRC出发。事后证明这还是很明智的。

待我们跑到S2 179车站一路下坡,震撼的一幕上演了,一名骑山地车正在爬坡的男子直绷绷的摔在路中间,后脑着地。此时他老婆还有旁边一名骑车的外教也停下来。我立刻加速跑过去,恰巧这时旁边一辆出租路过。男子的老婆当时就不知所措了,只是一边拍打一边说“你一定要出来,我才和你出来的”。我立刻拨打了999,打了一半意识到打错了,幸好旁边还有人打了急救995。接下来从手机里翻出急救手册,按照上面的步骤和外教把该男子体位摆好,解开裤带,检查口腔内是否有东西,检查是否有流血。外教在周围人帮助下作了几下人工呼吸,我们帮忙压胸腔。接下来我继续察看急救手册,在周围人帮助下,将其上臂朝上弯曲成90度,意识到这时能做的只能是等救护车。

大概2分钟,该男子眼睛开始有转动,呼吸也强些。周围人也都小舒一口气,至少希望还在。大约10分钟,救护车到达,该男子妻子说他丈夫有心脏病,出门前刚吃了药。急救人员立刻先做了个现场心电图,然后在我们帮忙下用担架把人抬上救护车送往医院。情况貌似还是比较严重,急救人员对他老婆说:" He’s unresponsive. We are taking him to the nearest hospital NUH." 随后我们将自行车交给他们的子女,祝福并身心俱疲的回了家。

续集的故事告诉我们:

珍惜生命。趁健康,多运动,尤其有氧运动,增强心肺功能,减小意外发生可能。

运动时,要量力而行。Listen to your body (跟着感觉走)。减少意外发生可能,并不能杜绝,超越自己极限就有可能就会发生悲剧。包括长跑在内的大部分运动比赛项目Terms & conditions里都有伤亡自负的条款。千万别被各种运动品牌广告冲昏了头脑,听起来超有感觉,但后半句你肯定听不到。Just do it (on your own risk); Impossible is nothing (if dead, everything to you is nothing)。

如果自己本身健康状况就不好,运动时更要十分注意,做好各种准备。

外出锻炼,尤其比较剧烈的运动,最好有朋友同行,互相有个照应。(如果不是周围热心人多,真不知会发生什么,男子的妻子当时就不知所措,只是边哭边喊,无任何急救措施也未拨打急救电话。。)

Night and Day, Mania & Passion

最近连续参加了两个跑步比赛,一个是adidas Sundown Marathon全程42KM (6月1日儿童节),另一个是PAssion Run 15K (6月8日)。这前一个是号称新加坡第一个夜间马拉松,本来我膝盖ITBS还没好,而且又不喜欢大半夜跑步,再加上打算参加原定一个月后的LionCity Marathon,所以一开始earlybird没报名。

闲着也是闲着,于是我打算报一周之后的Passion Run 10KM,之所以报10KM组是因为我看了下去年的成绩,我居然能名列男子公开组top10 (去年竞赛组只有10KM)。

结果,周围人朋友都报了15KM的,我也就配合大家报了15KM (报名费都一样,多跑5K赚啊)。又过了几周LionCity Marathon没消息了,估计是取消了,而且我的ITBS经过30KM的检测后证实基本恢复了,再加上老板拉我陪跑。就这么稀里糊涂的又报了adidas Sundown Marathon,也是我头一次非earlybird报比赛。前些日子还一不小心掉沟里摔伤了,所以也是头一次没怎么LSD训练就跑全程。

Sundown的头10KM还好,我速度基本控制在sub4范围内,天气也凉快,边跑边yy创造新个人纪录。10KM以后路线立刻显示出非IAAF认证的问题,不但上坡下坡,左拐右拐,居然还有爬桥过河过高速的。过了18KM更是变本加厉。于是我就转向保守策略,能不受伤完赛就行。如同每个全程马拉松一样,前面21KM都是热身,真正的比赛从25KM开始,要是真想作成绩,这就是考验的时候。不过这次我是自暴自弃了,反正无法作成绩,干脆悠着点,上下坡也不迈大步,防止一切膝盖再受伤的可能。还好这是夜里跑,要是大白天,新加坡的太阳想想都折磨人。。就这样最后还是跑完了全程,创造了个人最烂成绩。(还是一向建议要参加全程的,一定要训练过35KM以上的距离,而且半程最好能很轻松的跑在2小时30分内,否则全程肯定不是享受而是折磨,要么就是顶烈日走马拉松。。汗,等我老了肯定不跑全程,21KM应该是最健康的距离)

跑完Sundown,按说1-2周内最好不要跑步,更不要长跑。所以PassionRun 15KM我只能理性的选择recovery run pace。 中间一周完全用来恢复,就游了次泳用放松放松。PasionRun比较搞,15KM居然还分了三波起跑,我被分在第一波起跑Wave one 6: 30am。多亏Dante, YF 以及abacus提前share cab一起去起点。

Passion Run我是完全准备去enjoy the run的,前10KM确实也是这么跑的,不过到了10KM的时候,我发现居然有个female runner跟上来了。。倒不是说竞赛组女子冠军不会比我快,问题是这次女子组最早在wave 2起跑,也就是15分钟以后,而我身边这位就应该是wave 2里的女子组的暂列第一了。金发碧眼,身材也不错,就是年龄大了点。于是我开始调整速度,"追"就一个字。从10KM -14KM,我一直保持Pacesetter陪跑。我琢磨着,反正我夺冠没戏,能帮别人夺冠也不错。过了14KM,这位大姐开始加速冲刺,我也可以歇歇了。最终我1小时23分跑完全程,列男子组301名(ft),总共大概两千多一点。这也是我头一次在比赛中做出Negative Split,也就是后半程比前半程快,呵呵。

跑完正在cool down做stretch,刚才那位老大姐看见我,感谢我作Pacesetter提高她的成绩,最终获得亚军(冠军还是Vivian Tang,在Wave 3?)。原来她叫Trudy Fawcett,澳洲来的。又逛荡一会,喝喝水,做做foot massage,然后到SGRunners.com的据点。碰见不少SGRunners的朋友,还有些也是跑完Sundown来Passion的。一起照了张超赞的大合照:D (大家来找X,能找到yakman么? 友情提示在第二排)

 Planet_SGRUNNERS

公元2008年6月,先是午夜瞎奔,再接激情之奔(引用自abacus blog中文翻译),敢问下一站路在何方?

Running with Passion!~

4月6日更新

[有怪出没,请注意]

下午5点30分许,NTU SRC运动场
此怪身着浅蓝色长跑背心,深蓝色长跑短裤,身背黑色运动水袋,头系橙色汗带
过往路人请小心避让,如遇长跑同好者,可共同切磋

==========================================

为帮助大家一起更好训练参加 Passion Run, 详见http://www.singaporepassionrun.com/

Sports版@bbs.NLone.net将于下周末举办跑步入门活动,欢迎各位有兴趣跑步健身的朋友参加,当然包括Passion Run报名的同好

Passion Run training session 1

时间:4月6日 周日 下午5点30 (如下雨则另行通知)
地点:NTU SRC
Dress code: 运动装/运动鞋/最好是跑鞋

首次活动,将有基本的跑步入门知识分享交流,装备选购,训练注意事项

热身后,训练路线初定分2组(请关注更新)
1. SRC跑道跑圈
2. 绕NTU一圈,我负责领跑(4-6KM)

报名请email我,或登陆北纬一度论坛Sports版回复原文,再或站内信笺yakman@NLone

(据可靠消息来源,已有美女帅哥报名本次活动: )