Week 11 Saturday

Activities/Actions:

• Tennis at 8:30-10a
• Tour, Oreintal Inst. : Wonderful Things: The Discovery of the Tomb of Tutankhamun
• Downtown: Art Fest on Mag Mile, Taste of Chicago & Grant Park Music with Kevin, Pei-ling, and Tong-Hong

Stat:

Course condition:

How I felt:
(the 5-point scale)

• Physically 5
  
• Mentally 4
  
• About my nutrition 4
  
• About my sleep 4
  

How hard did I work? 5 for tennis
(the 10-point scale)

Note and reflections:
It is a good day for tennis, and we have a good game (only Luara and I show up, though). King Tut talk is great. I will go back to take a look at the exhibition more carefully later.

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Week 11 Friday

Activities/Actions:

• Ran a short Jackson Park route

Stat:
Started 7:25p; ~15 mins.
Course condition:

How I felt:
(the 5-point scale)

• Physically 5
• Mentally 4
• About my nutrition 4
• About my sleep 2

How hard did I work? 7
(the 10-point scale)

Note and reflections:
Think about what make me return to running two years ago, I recall one of the reasons. Then, I had gained many pounds during the first two years of my graduate career. At the end of the second year makes me realized that I could not let this continue and had to do more exercises. Since I celebrated my 25th Birthday, I noticed the change in my metabolic ability. It has reduced. It used to be that not much weight gained regardless of how much I consumed. Not only I saw the change, but also did my grandma, and her remark had me think about it more seriously. At that time, it had been two years since the last time she saw me. She said that I looked older and heavier. It is true that more pounds on my waist line, older I look. Since then, I've returned to running not just for the look but, importantly, for the health. This is only a reason.

Below is excerpt from Lance's book (I think it will be an interesting book to read) that I come across accidentally by browsing book stack in the library today. I am not sure how this relates to anything I write above, but it makes me think of something....

"... Good, strong people get cancer, and they do all the right things to beat it, and they still die. That is the essential truth that you learn. People die. And after you learn it, all other matters seem irrelevant. They just seem small."
Lance Armstrong. It's not about the bike: My journey back to Life.

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Week 11 Thursday

Activities/Actions:

• Ran 5 miles

Stat:
Started 7:40p; ~ 40 mins

Course condition:

How I felt:
(the 5-point scale)

• Physically 5
• Mentally 4
• About my nutrition 4
• About my sleep 4

How hard did I work? 7
(the 10-point scale)

Note and reflections:
It is a pretty nice run; the weather is very nice.

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Week 11 Wednesday

Activities/Actions:

• (9 x 400 5-K pace on schedule)
• Squash with P' Lek and P' Tee
• Did not run today; push it for tomorrow morning

Stat:

Course condition:

How I felt:
(the 5-point scale)

• Physically 5
• Mentally 4
• About my nutrition 5
• About my sleep 4

How hard did I work? 5
(the 10-point scale)

Note and reflections:
Due to shopping for food, no run is possible, but it will be tomorrow morning. 5 Mile run is scheduled for tomorrow (Tuesday schedule).

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Week 11 Tuesday

Activities/Actions:

• (5 mile run on schedule)
• No run; rest day; spent time with Kimmy

Stat:

Course condition:

How I felt:
(the 5-point scale)

• Physically 5
• Mentally 4
• About my nutrition 4
• About my sleep 5

How hard did I work? n/a
(the 10-point scale)

Note and reflections:
Promised Kimmy that I would visit her today, I decided to take a rest day today. It is a great time taking her to playground.

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Week 11 Monday

Activities/Actions:

• (Stretch and Strength are on schedule)
  
• Squash with P' Tee and P' Lek
• Stretched
• Biked to downtown to see Firework

Stat:

Course condition:

How I felt:
(the 5-point scale)

• Physically 5
• Mentally 5
• About my nutrition 4
• About my sleep 4

How hard did I work? 5 for both squash and biking
(the 10-point scale)

Note and reflections:
After the squash game in the evening, I am planing to see the Independent Day Firework show at the Point with P' Tee, Por and Lek. Just right after that, Kimmy calls and wants me to be in downtown with her. Kimmy, her Mom and grandma have already been there. I just cannot resist to say no even though I can see that it will be very crowded over there. Luckily, Ying wants to bike to downtown too so we leave Hyde Park around 9p. The lakefront bike path is crowded as expected. Many people come out to waiting to see Firework. Though this does not cause much delay, the path becomes busier when we get near downtown. We get there just a minute before the firework starts. The firework is wonderful accompanied with live music. I try to find Kimmy but no luck because the place that they would be is so packed. Right after the 30 min display, Ying and I hurry to find out way back. Luckily, we get into the less crowded path in the Grant Park area (but still ocean of people). When we squezz ourselves out from the area, we have the path to ourselves -- no serious congestion for the rest of our smooth ride home (but only two little interuptions at the 31st street beach and the Point); On the Lakeshore Drive many cars line up in the traffic. When I get home, I call Kimmy; they are still stuck in the Park (I called her at the park too but her mom's phone did not work). It takes Ying and I around 30 mins to come back home. Biking is great!

Happy the 23oth Birthday, the US!

PS. if the pictures of firework come out fine, I will post them up.

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Week 10 Highlights

Highlights/accomplishments for the week:
I have done many activities this week. This is great. Specifically, I follow my trainning schedule after left that alone for awhile.

Actions for next week:
Follow the next week training and watch RHR.

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Week 10 Sunday - 13m Long Run

Activities/Actions:

• (10 mile long run on schedule)
• Ran 13 miles on the lakefront path between the 55th and the Museum Campus

Stat:
Started 6:45p; ~ 2 hours and 10 mins

Course condition: cloudy but the temperature is good.

How I felt:
(the 5-point scale)

• Physically 5
• Mentally 5
• About my nutrition 3
• About my sleep 3

How hard did I work? 7
(the 10-point scale)

Note and reflections:
Though it is 10 miles on schedule, I say to myself how about going to Museum Campus and come back?. This should be around 10 miles. Then, I run out of the apartment. It has been a long time since I did my last long run, plus I just biked my butt off yesterday. Passing the first mile post, I realize that I do not have any money or a CTA card. Hmmm... This means I have to run or walk back. Oh well, I can do it. So by the time I realized that I will do more than 10 miles when I pass the 5th mile post. I know then that there is at least a mile before I turn back. Do it man!! Yes, I am pretty tired, but it feel good. There are many people gathering to celebrate the long weekend. About the 39th street there are a group of five kids running along with me with their laughter. They want to pass me but then stop... I encourage them to go on, but no one does, except their laugther echoing in my head. It is a good long run.

Looking ahead for next week schedule, I see that there is a 15-k race on Sunday. :)

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Course information: Long Run

Long Run Courses

All distance posts are in Kilometer, otherwise noted.

Lakefront to Museum Campus (distance posts in mile)
Starting at the apartment on to the 55th, turning North on Lakefront Path to the Adler Planetarium. Then, returing back to the 55th street.

8 mile from home to 31st beach (distance in mile)

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