As soon as I saw the group announcement issued by Colonel Da Luo, I decided that I had to run this Spring Festival Marathon, and I missed the opportunity in the first two sessions because of visiting relatives.
On February 21st, I was the first horse in the Year of the Ox, and at the age of 69, I did my first full-course training, and I was in the 3rd Topping Sports & Dalian Cheetah Run Group Spring Marathon was successfully completed in 4 hours, minutes and 33 seconds.
The Spring Festival Marathon is held on the 1th day of the first month and the first public holiday after the Spring Festival. The weather is particularly good, auspicious clouds are elegant, and it's spring. Warm people, seagulls soaring, blue waves rippling. Before the centennial city sculpture of Xinghai Square in the morning light, three or five groups of runners dressed in sportswear and wearing the cloth label "Year of the Ox" gathered together, and soon a team of hundreds of people was formed. The "long guns and short guns" of Lei Feng Commune have been aimed at everyone, and the sound of cracking, cracking and cracking can be heard.
At 7: 13, General Manager Mao Yu led the team to lead the exercise.
At 7: 3, the third Spring Festival Marathon started.
This New Year's Fitness Run has been held for two consecutive years in 218 and 219, both on the fifth day of the first month. Last year, it was suspended due to the epidemic, and this year is the third. This year's running route will run the city bus main road from north to south, and the north and south will set the end point separately, but it will circle Xinghai Square 17 times counterclockwise, and the end point is the starting point. The holding time was also delayed accordingly, and the rising temperature was suitable for outdoor running, which also met the needs of runners who went home for the New Year and returned to work to participate in the activities.
I'm wearing a big K red skin suit and Nike orange striped compression pants and Nike 37 runway red boots. It's the Spring Festival, and the festive colors seem to have the atmosphere of the Year of the Ox. Laoyuan, who was running with him, and Xiao Hao, a disciple who accompanied him all the way, directly took the T-shirt worn for the group photo as a "competition shirt".
I have spent the Spring Festival in Dalian for two years in a row. This year's winter training is mainly based on aerobic reserves, and my body is recovering well. The left thigh pain that has been bothering me for a year has almost healed. I ran 339 kilometers in January, and I kept the normal rhythm of running one week and five days before and after the Spring Festival, only taking a day off on the ninth day. In this activity, I plan to keep running according to the competition mode, strive for 3:55, and the bottom line will not exceed 4:.
When I started running, my spirits quickly perked up. I pushed forward at a constant speed at 5:39 and 5:41 for the first two kilometers. While running, I greeted my friends who overtook us or let us catch up. Soon it was 2.5 kilometers, and the distance between runners was completely widened.
I saw the sun stone not far ahead, so I rushed up to give a high-five greeting. She made the meniscus injury affect the normal exercise. Now, after jogging, I followed her instructions and gradually approached Gong Zheng Li Yi and scooter Yoko. Although it is not a competition, they can easily run into 3:3. Today, they started so steadily, which naturally reminds me of Gong Zheng's entry style: slow before and fast after.
This child-like friend is my mentor and friend on the marathon track. The national fitness craze started in the Beijing Olympic Games, and he became the earliest wave-breaker, and he repeatedly showed his edge in the few domestic marathon competitions at that time. In the 212 Shanghai International Marathon, he broke into the top 24 men's races, with a record of 2:43, leading the Dalian Marathon Volkswagen for many years. That year, I got on the horse. He and Dahong Apple helped me make it. They were the guides of my marathon.
communication, learning, recognition, and practice, slow before fast, have become my ever-lasting competition strategy.
I ran five kilometers after two laps, just after 28 minutes, and the second lap was a little fast. Xiao Hao reminded me to run twice, but I didn't think it was fast. The pace of 5 minutes and 35 seconds was also what I expected, but it was just the pace of "finishing the race" at 3:56, and it was not a big problem. But I still lowered my excitement, running for three kilometers in a row and finishing the first 1 kilometers at 5:4, which took 56 minutes and 21 seconds. I didn't expect this to be the fastest 1 kilometers.
In previous races, I was taken too fast when I started with crowds. If I didn't adjust myself enough to slow down, I continued to adjust in the second 1 kilometers to ensure that the average pace of the first half was lower than the target. I will do the same for this Spring Festival Marathon.
The average pace is the data that I am most concerned about in the competition. As long as it is expected, I don't care about the fluctuation of the real-time pace. Only when the distance of the strong magnetic interference meter drifts, I will fine-tune the real-time pace with reference to the time limit of each node of the target score (integer kilometers).
I saw the fairy Binbin, and I came to take pictures of my friends again. Still the red and yellow school, fluttering across the driveway, holding the arbor to pick the light, and before working, the face bloomed with a bright smile like a child. Ha, he is a child.
The powerful "players" played the game of "dunking" around 4 laps and 1 kilometers. The hairdresser Wang Gang was single-handed, Mao Yu kept pace with the sea, and the giant Wang Jianquan and the boat roared and became smaller in people's sight.
A white sportswear team that ran steadily in groups from the beginning was Jiang Wen of Hengtian Fund and her partners, who were engaged in activities at the company's door. They seemed to be the home, especially full of energy, and they also lined up in a triangle "offensive" formation to take the lead in rotation.
among the three of us, Laoyuan ran a little hard today. He usually ran a lot, and he was not idle on the first day. He ran 16 kilometers of Binhai Middle Road, which seemed a little tired. After 15 kilometers of replenishment, he gradually fell behind.
almost at the same time, our group added new members, and cc came up and ran several laps together. Guoqiang, a small partner of Xiuyue Morning Running Team, chose a good location to follow up the shooting, and a run of the new trio made a wonderful video in his hands.
cc was going to run the Tokyo Marathon in 22 with me. She was one of the lucky runners who won the lottery the first time she signed up. However, due to the epidemic, she didn't dare to enter this year's competition and changed it to 222. Anyway, she is young and has plenty of time. I, on the other hand, have a sense of urgency and want to seize the day, so I decided to run East Malaysia this year and finish the Grand Slam at the age of 69 without waiting for the ancient times.
police officer Yu Kuang caught up with us and joked that cc was paid more than him. He ran with the three of us for 18 meters and ran away at his own pace. Because of his duties, he can't participate in the competition, and he can't measure his progress since Xiamen-Malaysia pb last year. To be sure, compared with Shama's record of 3:19, he has greatly improved!
2 kilometers, I ran for 1 hour, 53 minutes and 28 seconds, with an average pace of 5:4, and the adjustment had an effect. Xiao Hao also runs at an accelerated pace every two laps according to a fixed rhythm, and prepares the warm-up I need in this season in advance.
I got to the halfway point for 1 hour, 59 minutes and 36 seconds, and then I went to the runway after going to the toilet. I saw Mr. Guo buckle up and ran to the front, without calling him. I can see that his rhythm is quite balanced, and he is taking the running buddy melody and ear fire.
This Spring Festival Marathon is seven weeks away from Yangling Marathon on April 11th. My friends who ran Chengdu Marathon together with Lawyer Ming Ming of Da Luo Mao Yu Guo will all participate. Since November 29 last year, there has been no competition for nearly three months. The Spring Festival Marathon is a training and evaluation, which just opened the curtain of Yangling Marathon preparation, which can test the effect of winter training, clarify the current state and better prepare for the competition training.
I awake light-hearted this morning of spring! The Spring Festival Marathon is a timely "wake-up race", calling us: Spring is coming, so don't slack off.
I am still accustomed to speeding up after running halfway. This way of thinking seems to be solidified, regardless of my physical fitness and pace. On lap 1, I ran into 5.5 minutes and a half in 24 kilometers, and kept pace within 5:39 until the medial ligament of my left leg appeared 3 kilometers ago. My time spent at the 3-kilometer node was 2 hours, 5 minutes and 18 seconds, still within the 4: target.
after p>3 kilometers, the medial ligament of the left leg is stretched gradually, which is very uncomfortable. It should be that the injured leg is overloaded with strength. I dare not exert myself, so I have to slow down the pace, take a small step and keep the frequency transition. In the first 35 kilometers, I ran at a constant speed, which was quite difficult to run, but only after 35 kilometers, I tended to lose speed, instead of increasing the speed in the later course.
Gao Xiaoxu, an elite runner from Dalian, passed by for training, met our master and apprentice, and talked a lot. The young man was busy with the club in Shanghai for a long time last year and kept normal training. He helped me analyze the ligament condition, asked me about my plan of running with me, and told me to tell him to run with me, and left Xinghai Square after two and a half laps. In the 32nd Malaysia, he worked hard with the Dalian Belt and Road Team composed of Miao Cunhao, Han Deming, Pan Xiujun and Shi Zhenghong to win the team championship.
due to the limited swing connection of my left leg, my pace frequency also dropped at 37 km and 8 km, and the average pace dropped to 5:42, reaching the 4 km node, which took 3 hours, 48 minutes and 13 seconds. The 11 minutes and 4 seconds left for me in the last 2 kilometers are not enough by today's state. In the last 2 kilometers, I didn't run for 4 hours at 5:35.
The finish meter is 42.2km, which takes 4 hours, minutes and 33 seconds, with an average pace of 5 minutes and 42 seconds.
Although the aerobic reserve of winter training this year has not been interrupted, it is limited by too much ice and snow and it is not suitable for indoor running, which makes the medium-intensity long-distance training insufficient, and it is not enough to stand on the step of running the whole course at this pace. It is necessary to train and make up lessons in the current season to promote the water. Of course, the speed of the first 2 kilometers can be reduced a little bit, but I chose a constant speed.
I'm not afraid of "the reality is very skinny". For me, this "achievement" is almost a pass, and my goal is not high. I overestimated the on-the-spot state, didn't get ready in place, didn't have much rest before running, and asked myself to run out of the race. I talked a lot in the first 15 kilometers and didn't follow the rules. I thought that I could achieve my goal in this way, which backfired.
Self-replenishment in the process is more casual. Drink a glucose and warm brown sugar water for 1 kilometers, eat energy glue and salt pills for 15 kilometers, drink coffee and eat buns for 22 kilometers, eat energy glue and salt pills for 25 kilometers, drink a glucose and Snickers for 3 kilometers and eat a salt pill for 35 kilometers.
Disciple Xiao Hao cooperated with the supply during the whole run, which didn't delay me.
judging from the segmentation situation, running 56 minutes and 21 seconds in the first 1 kilometers is the fastest, 31-4 kilometers takes 57 minutes and 55 seconds, and the four 1 kilometers are the slowest.
Xiao Hao turned back from time to time during the running, and arrived at the station in 3 hours and 55 minutes.
Laoyuan stuck to the end and finished the race in 4 hours and 14 minutes.
colonel Luo's right calf was injured, but he didn't slow down jogging, so all heroes and heroines finished the race safely.
The "Wuwei" brother, a good man from Dalian, also took part in the activity. We haven't run together since Xiamen and Malaysia came back last year. Hug and greet this kind, low-key and persistent good man, admire the heart of self.
Kindness is not in the mouth, not in the flowery words, but in the eyes of time, which is filtered by time. Kind people never boast, just like Xue Tao, a tall man beside me, who is a "inaction" brother who bows his head.
General Manager Yu, Master Huang Kazutaro, as well as the "volunteers" and "members" who have paid silently, continue to create peace and eternal splendor in Glory.
The sober "old fool" sticks to the post of "referee", is brave and "uncle", and treats himself as a young man when he is busy ...
I can never fully see the hard work of volunteers, but my gratitude will always be complete and sincere.
I know that I can't just store these things in my mind, which will fade, make me indifferent and gradually forget people's kindness to me.
I can take notes!
I will write these wonderful memories into my diary, and I will be with you, and my gratitude for you will last forever.
On the 15th day of the first month, I ate sugar-free sweet glutinous rice balls from Hengtian Fund for the Lantern Festival, which was warm, soft and fragrant.
the article will be closed, and snow will fall all over the sky. The great teacher's heroic poem "Wind and rain send spring home, flying snow welcomes spring" wishes the Year of the Ox, spring and auspicious, and the people happiness and well-being.
Bless me and continue to run happily on the marathon track.
I'm glad to see Yangling, why not move on! At the age of 69, I am facing the spring breeze and I am happily heading for the 99th marathon.
? Jiang? Yang
in Dalian on March 1st, 221.