tag:blogger.com,1999:blog-145419195575128362024-03-20T02:49:07.364-07:00Toffee's Marathon 拖肥馬拉松馬拉松初哥一名,為紀錄有關馬拉松及長跑經歷特開此BLOG,請多多指教。 Toffee拖肥 --- 是我家愛犬,因此小豬豬熱愛跑步,而且拖肥回家時小妹差不多於同一時間預備全程馬拉松,特以它來命名。 祝各熱愛跑步的人和狗狗長跑長有~! Email: chemistry933@gmail.com; Facebook page: https://www.facebook.com/Jeanne-Wong-1672919249664512/ Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.comBlogger36125tag:blogger.com,1999:blog-14541919557512836.post-75649334463303305992016-04-05T00:12:00.001-07:002016-04-07T01:44:49.595-07:002016 京都馬拉松遊記 --- 下集 比賽篇話說... 小妹最近好懶... 步又唔跑,BLOG都唔想寫.....<br />
京都馬遊記一直拖.... 拖左一個月都未寫比賽篇.....<br />
一晚同京馬團友聚餐,佢地問 :[其實你京馬仲會唔會寫架?] XDDD<br />
當然一定要寫啦~! 好,就等我快快搞埋佢。<br />
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京都馬比賽日天氣唔錯,冇我想像中甘凍,當日都有8度。<br />
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朝早,我地一行4人由民宿出發~!!<br />
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現場寄行地區域掛滿[京]字旗。</div>
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自拍是常識吧 XDDD<br />
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由於小妹實在太怕凍,加上身體欠佳.... 所以就甘重裝備上陣 XDDD <br />
似行山多過跑,冇計... 唉,我都唔想。<br />
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話說京馬係冇紀念TEE送,反而有條萬用魔術圍巾。甘大家當然要好好善用啦~!<br />
下面係其中用法... 預備去打劫42.195KM再搶埋個完賽牌 XDD<br />
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而大會比既指引,有下面"耍盲雞"既用法。<br />
有朋友話係用作眼罩訓覺用,但甘緊點訓呀??<br />
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起步時天色好好,有太陽... 我都唔洗著褸。<br />
但到中段就天陰陰,又大風.... 帽都差D吹甩。<br />
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雖然小妹真心郊遊,但比賽總要講返返條賽道,整返張路線圖過大家先。<br />
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京馬賽道有幾個特色:</div>
1) 長命暗斜: 唔會好斜,甚至暗到你都唔覺,但又長甘先致命。唔留意就會豈果D路段加快左,體力分配要控制得好小心。<br />
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2) 大風: 京馬豈2-3月舉行,天氣比較清涼(對我黎講係好凍,我真係發冷的),而部份路段豈河邊同山上,會比較大風,但當日跑又未至於會吹返你轉頭果種。如果怕凍人士,比如我呢D,預備多件風褸比較妥當。<br />
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帽都差D吹甩.... </div>
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3) 補給冇預期中多: 因為頭兩隻都係跑台灣馬,佢地超級多既補給已寵壞左我.... <br />
加上小妹好易肚餓,補給於我黎講真係好重要。<br />
前年去奈良10KM,聽同行全馬朋友講有紅豆湯、拉麵等等... 令我對京馬好有期望,反正郊遊就食盡佢。可惜,廿幾KM前冇咩特別食物補給,記得17-18KM開始有類似旺旺仙貝既米餅派.... 去到廿幾KM有京八橋/生果/麵包之類。補給叫OK,但冇我期望中多,好彩有可樂糖同2包GEL.... XDDD<br />
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每次見到呢個牌,都比到我力量 </div>
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"前面可以抖抖喇!"</div>
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民間補給豆沙包~! 見到感動到喊出黎 T.T</div>
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4) 沿途風景唔錯: 經過好多京都名勝同風景區,如果小妹唔係腳痛相信會更ENJOY~! 係唔錯既旅程。<br />
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講返自己先.... 今次京馬比我深切體會..... 做人唔應該甘勉強.....<br />
怪自己太貪心,人報我又報。自從舊年12月廣州已經開始出事,1月渣打,諗住2月過埋京都就可以好好休息。但京都出發前2星期,有一次豈街行行下突然好痛,腳背至腳板底突然抽住,但又拉唔到..... 要除鞋按鬆佢先行得返。第二日睇骨科過筋腱發炎,應該係overload加勞損.... 右腳膝頭、腳背同腳底都中招。當時真係好怕自己行都行唔快會DQ,但點都想完成佢,就努力食藥做物理治療..... 玩左幾千蚊,好彩有得claim。<br />
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但京馬返到香港,到屋企就驚見自己已慘變豬蹄 (究竟我係點完賽同之後觀光.... 係一個謎....)<br />
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京馬頭幾km都順,氣氛狀態都可以,見到鏡頭擺下post。<br />
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幾精神~! 果時仲好ok架~!</div>
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呢張好搞笑,前面果位好似影緊我甘 </div>
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(利申: 大家互不相識)</div>
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但7km開始右腳又腳板底突然抽住,心諗死啦.... 而家先7km,點42.195km? 點都好除左鞋按鬆佢先。7km就已經要坐底,工作人員都一副冇你甘好氣既表情望一望我 (唉..... 我都唔想) 。<br />
其實我知道,如果唔太攰或太快,應該繼續係冇問題... 最緊要唔好比肌肉太拉緊。<br />
之後就同自己講: [點都好試左先啦.... 行下跑下..... 要完賽唔係冇可能。] 就急忙上路,希望可以盡量趕d時間,萬一真係要慢行都有buffer休息一下。<br />
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行下跑下隻腳又鬆少少,又可以繼續跑..... 突然間比我見到5:00既pacer,我心中閃過一絲希望有機會sub 5,就死跟....... 點知pacer既pacing都係呃人既,手錶顯示pacing竟然係5:xx/km.... 被拉快左一段後我決定放棄,因為右腳又開始投訴..... 貪快萬一完唔到仲死...... 完賽牌係目標,一定要保住,所以之後又再行下跑下。<br />
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沿路一直趕趕忙忙,其實冇咩心機欣賞周圍事物。有一樣就幾深刻既.... 當地民眾都帶埋小朋友,狗狗出黎打氣。有一隻白色柴犬由一位老爺爺抱住豈賽道旁圍觀,我上前摸摸柴柴個頭,佢有氣冇力甘想咬我,就知道狗狗健康唔太好,可能行動不便。</div>
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柴犬生性好奇,鐘意熱鬧,如果成日困豈屋企會唔開心,老爺爺抱佢出黎湊熱鬧真係好有心。要知道,我家toffee冇佢甘大隻都有20磅,要抱甘耐真係有難度。</div>
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後尾上網見到,原來舊年京馬白柴同老爺爺一樣有出黎觀賽,狗狗有個甘錫佢既主人真係幸福。<br />
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到30KM打後我行既路就越黎越多,好心急又怕被捉上車。跑唔到都非常專心急步行,什至快過一D慢JOG既人。中間又除左一次鞋按腳,核突死......<br />
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要知道京馬有幾段來回路段,會見到對面線...... 見到對面線架追尾車,雖然明知差2-3km,但心入面個壓力都幾大。就急急腳快步行,可以就跑幾步,keep住大約8分半pacing預計5:45左右完賽 (個人時間5:44,差不多)。收尾10KM個人一直趕一直趕,都唔知發生咩事 xddd<br />
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終於比我去到40km,見到鏡頭扮下野先~!!</div>
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最後順利完成~! <br />
之前每次都唔記得,今次過線之後我有回頭鞠躬,真心感謝可以平安完賽。<br />
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呢塊完賽牌重要囉~!</div>
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京馬當日特別號外出得勁快,跑完已經有得派。<br />
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京馬後,我決定2016 六月前都唔再報其他全馬賽事.... 好好休息,再好好操練。<br />
唔想再玩甘多... 事實係京馬返黎後身體一直反反覆覆,感冒冇完全好過.... 臉上生左好多好大粒既瘡...... 上星期六既Nike women 10km都跑到我氣咳..... 真心唔憤氣加擔心.... <br />
唉,無論如何,我會努力嘗試。<br />
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完賽過後去左浸溫泉,好舒服。再食左兩轉居酒屋,飲左少少酒慶祝。<br />
只要有好朋友一齊,就熱鬧開心 :)<br />
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期望下次再有機會同大家去玩去癲,又可以做個好成績~! 等我呀~! XDDD</div>
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<br />Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-32031394636705374602016-03-31T01:04:00.001-07:002016-03-31T01:06:34.988-07:00[文章存檔] 走出局限,擁抱自由 --- 專訪北極馬拉松跑者 Jennifer張思縈原文發表於 <span style="color: #0096ff;"><span style="font-size: x-small;">運動筆記 - <a href="http://goo.gl/ENJqad" rel="nofollow" target="_blank"><span style="font-size: small;">http://goo.gl/ENJqad</span></a></span></span><br />
<span style="color: #0096ff;"><span style="font-size: x-small;"> Sportroad 體路 - <a href="http://sportsroad.hk/archives/108989" rel="nofollow" target="_blank"><span style="font-size: small;">http://sportsroad.hk/archives/108989</span></a></span></span><br />
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<span style="color: #0096ff;"><span style="font-size: x-small;"><span style="color: black; font-size: small;"><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">如果大家有留意新聞,相信也會聽說過一位女社工,於去年</span><span lang="EN-US">2015</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">參加北極馬拉松並贏得女子組第三名,是首位香港人獲得此殊榮。那位傳奇女子,大隱隱於市,原來一直就在身邊,在小妹參加的第一期馬拉松訓練班跟她同組訓練,當然師姐跑在前頭,我在後面跟得接不上氣來。</span><br />
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</span><span lang="AR-SA" style="font-family: 新細明體; font-size: 12pt; mso-ansi-language: EN-US; mso-ascii-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-language: AR-SA; mso-font-kerning: .5pt; mso-hansi-font-family: "Times New Roman";">知道跑步追不上,不如約她坐下說說話,聽聽她的不凡經歷。她就是今次訪談的主角</span><span lang="EN-US" style="font-family: "times new roman"; font-size: 12pt;"> --- Jennifer</span><span lang="AR-SA" style="font-family: 新細明體; font-size: 12pt; mso-ansi-language: EN-US; mso-ascii-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-language: AR-SA; mso-font-kerning: .5pt; mso-hansi-font-family: "Times New Roman";">張思縈。</span><br />
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<span style="color: #0096ff;"><span style="font-size: x-small;"><span style="color: black; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioGvML9xSPhJL-K8yPgeUhp2xHUAlYZdS5ysKOS4Hrma8RMMshu9RTjfVXr_XFnWWKZCPY3Vz-Aon74PLH4us9tXs-rQZbm8Gg7niNC60QmcziDBUSDDbFT86db74P_9C_CA2FvN1kcyc/s1600/MC1_5547.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioGvML9xSPhJL-K8yPgeUhp2xHUAlYZdS5ysKOS4Hrma8RMMshu9RTjfVXr_XFnWWKZCPY3Vz-Aon74PLH4us9tXs-rQZbm8Gg7niNC60QmcziDBUSDDbFT86db74P_9C_CA2FvN1kcyc/s640/MC1_5547.jpg" width="640" /></a></span></span></span></div>
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<span style="color: #0096ff;"><span style="font-size: x-small;"><span style="color: black; font-size: small;">﹙圖片來源:Mark Conlon﹚</span></span></span></div>
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<span lang="EN-US">Jennifer </span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">是一名服務戒毒人士的社工,</span><span lang="ZH-HK" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-fareast-language: ZH-HK; mso-hansi-font-family: "Times New Roman";">工</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">作至今已有十九年。她曾服務過的對象有很多,可是能真正能完全走出來的其實並很少。</span><span lang="EN-US">[</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">吸食毒品成癮會形成習慣,好像每早起床要刷牙洗臉一樣,總要定時定</span><span lang="ZH-HK" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-fareast-language: ZH-HK; mso-hansi-font-family: "Times New Roman";">候</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">去</span><span lang="EN-US">”HIGH</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">一</span><span lang="EN-US">HIGH”</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">,佔據了生活的空間時間。而且,因為日常的生活問題、人際關係、自身情緒,都借毒品去麻目逃避了,那些課題都沒有好好把握學習處理,人生有一大片近乎空白。所以,戒毒人士無論在心理或生理上處理傷痛壓力的能力,都比一般人</span><span lang="ZH-HK" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-fareast-language: ZH-HK; mso-hansi-font-family: "Times New Roman";">低</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">。</span><span lang="EN-US">] </span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">她那麼一講,我才明白過來,毒品破壞的不只身體,更是心智上的拖累,本來可以用來讀書工作,建立自己的寶貴青春,就白白在醉生夢死的虛無縹緲中渡過,醒來的時候已驚覺回頭不易。</span></div>
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<span lang="EN-US">[</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">我們的主要工作就是協助他們重新面對生命,教曉他們一些生活技能,提供情緒輔導及支援。他們的思想其實很簡單直接,本質也不壞,可以形容為一班年紀大的小朋友,只是他們被自己的想法挷住了。</span><span lang="EN-US">] </span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">就是那一個念頭,叫</span><span lang="EN-US">Jennifer</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">產生了一種使命感,那麼多年也沒有想過要轉換工作。</span><span lang="EN-US">[</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">我希望他們可以擁有一個自由的生命。不再跟別人比較,那管是吃魚翅鮑魚、還是簡單的西多茶餐,也一樣可以歡喜自在。</span><span lang="EN-US">]</span></div>
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</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">講到自由的生命,忽然想起最近多宗的學童自殺案</span><span lang="EN-US">…<span style="mso-spacerun: yes;"> </span></span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">而</span><span lang="EN-US">Jennifer</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">參加北極馬拉松的念頭,也因為一名戰友的突然自殺而起。</span><span lang="EN-US">[</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">我不想稱他為</span><span lang="EN-US">case</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">,因為他已經成功戒除毒癮,已經操守</span><span lang="EN-US">(</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">沒有重吸</span><span lang="EN-US">)</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">一段時間,並成為我們中心的職員,他是我們的好朋友、好同事。在我眼中,他做事投入認真,思維快,也熱心助人。但在一切似乎上了軌道之際,他卻突然燒碳自殺。</span><span lang="EN-US">] </span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">面對戰友的突然離世,</span><span lang="EN-US">Jennifer</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">大感不惑,也責怪自己身為專業社工,竟然完全沒有察覺他有輕生的念頭,無從阻止悲劇的發生。</span><span lang="EN-US">[</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">雖然我不清楚遺書詳細內容,但大約知道他是因為辛苦罷脫多年吸毒惡習後,現實生活跟他的期望落差很大。事情雖有向好發展,但失去的光陰難以追回,就漸漸地對前路失去了希望。</span><span lang="EN-US">] </span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">一個沒有希望的生命有多傷感,多無助</span><span lang="EN-US"> ; </span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">就像在白茫茫的雪地中,那刺骨的寒風刮打在臉上,眼前只見一片白朦矇,沒有盡頭。所以</span><span lang="EN-US">Jennifer</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">就決心到北極走一趟馬拉松,為了離世的那位戰友而跑,他沒有堅持捱完的艱辛,她在冰天雪地之中幫他完成,希望在另一個世界的他及其他有類似經歷的過來人知道,他們並不孤單。</span></div>
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﹙圖片來源:Mark Conlon﹚</div>
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</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">就那樣,</span><span lang="EN-US">Jennifer</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">以</span><span lang="EN-US"> “</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">走出局限,奔向夢想</span><span lang="EN-US">”</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">為題,用了兩年時間籌備北極馬拉松,希望宣揚一個正面訊息</span><span lang="EN-US"> --- </span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">無論事情有多艱辛絕望,總會有走出局限的可能。</span><span lang="EN-US">[</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">我三十歲跟朋友以</span><span lang="EN-US">backpacker</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">形式到印度旅遊,之後就迷上了,及後十年間獨自多次背著背包到了不同地方,鍛鍊了獨立及不少解決問題的能力。去北極也是抱著同一個態度,有很多未知數及要嘗試學習的地方,也是邊做邊克服,比如怎樣成行、說服人家支持贊助等等,也曾碰過不少釘子吃過不少閉門羹。</span><span lang="EN-US">] </span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">尋找贊助不只為金錢上的支持,更因為想要宣揚的理念更廣泛被人知道,才不枉此行。</span><span lang="EN-US">[</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">出發前</span><span lang="EN-US">2-3</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">個月,對上一年也有跑過北極馬拉松的康宏主席王利民,知道了我自己一個女子去北極的事,表示十分欣賞及支持。那時候我才叫真正有一個</span><span lang="EN-US">sponsorship</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">,終於也找到認同的人,所以十分感恩。</span><span lang="EN-US">] </span><br />
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<span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">籌備兩年的北極馬拉松,但過程並不順利。</span></div>
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</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">先是因天氣問題,在挪威等候了兩天都未能轉飛入北極,幸好賽事最後並沒有因天氣問題而取消。長時間籌備的辛苦可能毀於一旦,等待的擔心焦慮可想而知。在比賽途中,</span><span lang="EN-US">Jennifer</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">的腳突然出問題痛起來,在那能見度只有眼前十尺的寒風之中,聽到工作人員所報自己的名次不斷下跌,那無目標的艱辛努力換來卻是滯後的成績,不斷衝擊著人的信心,</span><span lang="EN-US">Jennifer</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">也一度問自己是否可以繼續下去。</span><span lang="EN-US">[</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">那時腳好痛、又冷又累,辛苦也只有哭著祈禱,腳步始終不敢停下。心裡記掛著那位離世的戰友,為什麼他沒有堅持下去</span><span lang="EN-US">? </span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">為什麼</span><span lang="EN-US">? ] </span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">她說著,仿佛在跟自己講</span><span lang="EN-US"> “</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">不可以放棄</span><span lang="EN-US">”</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">,咬緊牙關終於衝過了終點。</span><br />
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﹙圖片來源:Mark Conlon﹚</div>
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</v:shape><![endif]--><!--[if !vml]--><!--[endif]--><!--[if gte vml 1]></o:wrapblock><![endif]--><span style="font-family: "times new roman";"><span lang="EN-US">[</span></span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">衝線後腦袋一片空白,要過幾天才回過神來。當時第一個感想是</span><span lang="EN-US"><span style="font-family: "times new roman";"> --- </span></span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">活著是美好的,因為活著就有機會嘗試不同的體驗,生命就是如此豐盛。</span><span lang="EN-US"><span style="font-family: "times new roman";">]Jennifer</span></span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">說。是的,生命就是充滿嘗試的機會,而怎樣將內容填滿就是你我畢生的功課。</span></div>
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<span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">後記</span><span lang="EN-US"><span style="font-family: "times new roman";">:</span></span><br />
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<span lang="EN-US"><span style="font-family: "times new roman";">Jennifer</span></span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">個子高大,運動成績出眾,給予人一種硬朗的感覺。但是一直以來,我都有一種感覺</span><span lang="EN-US"><span style="font-family: "times new roman";"> “</span></span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">或許她的內心是十分女性化而感性的人</span><span lang="EN-US"><span style="font-family: "times new roman";">”</span></span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">。在</span><span lang="EN-US"><span style="font-family: "times new roman";">facebook</span></span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">她貼了一張照片,跟平常的</span><span lang="EN-US"><span style="font-family: "times new roman";">Jennifer</span></span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">完全不同。</span></div>
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<span lang="EN-US">[</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">那些照片是我特地去找人拍的,因為我想要嘗試一個不一樣的我。</span><span lang="EN-US">] Jennifer</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">說。</span></div>
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<span lang="EN-US">[</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">因為從小對外表也沒什麼信心,自卑感很重,不注重也不懂得打扮。在大學時我可是</span><span lang="EN-US">skinhead</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">的,曾經人家看見我的背後誤認了我是男人,哈哈。</span><span lang="EN-US">] </span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">一次印度之旅,初學攝影的朋友在旅程中替她拍了很多照片,</span><span lang="EN-US">Jennifer</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">看到那些照片發現自己原來有不同的面貌。</span><span lang="EN-US">[</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">所以就去找人拍攝不</span><span lang="EN-US">style</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">的照片,不想自己被單一形象局限,要打破別人給我的框框。當然相片有經後期加工,但看著也很開心。</span><span lang="EN-US">] </span></div>
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</span><span lang="AR-SA" style="font-family: 新細明體; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman";">那些照片中,我最喜歡下面那一張。</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcnup_-XDw1WPZog8SqzXRr0AlQZeni3cy48agzS8DSCV_d37Xnzu7rH7MHXb5YydVGS6YwjxOsl8amrKaoNQS451_M4sdo7cVlPfUygeX_aFRKvCwJTJ_fyIY8Yf9OAPDX-D30RmjLGY/s1600/IMG_8451.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcnup_-XDw1WPZog8SqzXRr0AlQZeni3cy48agzS8DSCV_d37Xnzu7rH7MHXb5YydVGS6YwjxOsl8amrKaoNQS451_M4sdo7cVlPfUygeX_aFRKvCwJTJ_fyIY8Yf9OAPDX-D30RmjLGY/s640/IMG_8451.jpg" width="640" /></a></div>
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<span lang="AR-SA" style="font-family: 新細明體; font-size: 12pt; mso-ansi-language: EN-US; mso-ascii-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-language: AR-SA; mso-font-kerning: .5pt; mso-hansi-font-family: "Times New Roman";"></span> </span> </span> </span><br />Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-22657923827619399572016-03-16T23:25:00.000-07:002016-03-17T05:20:29.327-07:002016 京都馬拉松遊記 --- 上集 和服EXPO篇起題為遊記,是因為今次京馬之旅玩樂重於比賽 XDDD<br>
2月尾回來後一直忙碌,到現在才立心抽時間寫寫今次經歷,希望經東京及名古屋兩大馬拉松洗版後,重提京都尚未太遲。<br>
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多得有同行朋友指點,我們落機後即到車站購買來回機場的套票連IC CARD (即類似香港的八達通,作乘車及購物用)。Hello Kitty身穿的和服,可是今趟旅程的重點之一 !!<br>
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今次跟朋友一起租住民宿,連同早前辛苦搶來的HKD22機票,整個trip的機票加住宿也不過三千元,十分超值。可是在機場通宵過夜之苦,深感自己不再適合那種通宵達旦的行程。</div>
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到埗後第二天,我們一行五人吃過早餐,就出發租著和服去。</div>
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早在出發前,我們已在香港預約好時間及租借套餐。原本選的是5000yen套餐,到看見和服時完全失守,店員一邊介紹8xxx yen可選的服飾及包set頭服務,再外加一張相.... </div>
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看到可選的款式完全不同,而且穿和服當然要好看。當下也沒有多想,就往最漂亮的那些挑選去 XDDD</div>
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我手拿兩件左拼右拼,同行友人早已選好並已開始穿著,但要做決定真的好難.... 最後把手上的兩件都放下了,選了一件藍色印大花的和服 XDDD</div>
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她們髮型的建議及SET頭的功夫真的很不錯,留一頭短髮的我也能盤起小小的髻來。</div>
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那就是我所選的整套和服,由於下雨關係我們也租借了油傘,拍照出來的效果很好,十分值得。</div>
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穿上和服,我們遊覽了八阪神社及清水寺。</div>
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近清水寺有一家叫喜八郎的包子,熱騰騰非常好吃。</div>
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瘋狂拍照是常識吧? </div>
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怎麼有人說是在舉中指?? XDD</div>
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腳上所穿的並非傳統的木屐,而是膠底的夾指鞋,走起路來也沒有想像中辛苦。但身上的和服把人包得緊緊,腳步不能大步向前,腰板也托得直直的,只可以慢慢細步的走,整個人的姿態變得好優雅。</div>
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穿和服行寺廟很平常,但穿和服行EXPO就應該比較少有,一心抱著那有趣的想法拿選手包。<br>
本來以為只有我們如此穿著,但會場中另有幾位日本女士也身穿和服,什至有穿傳統韓服的取選手包,原來是自己少見多怪了。<br>
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選手包到手,當然不忘去看看有什麼禮品或便宜貨 ^^ 可惜並沒有多大驚喜。<br>
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在許願的牆上,我許下了對今次京都馬的願望"平安完走",因為賽前2-3星期右腳多處地方出現發炎現象,最初連走路都有問題.... 經一輪的藥物及物理治療,腳是不痛了,但要跑畢全程仍有擔心..... 無論如何,取得完賽牌是今次目標~!<br>
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參賽的四人 XDDDD 除了我,其餘的都十分厲害,要麻煩他們在終點等等。</div>
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EXPO場館內有0.00% Alcohol的Asahi DRY ZERO免費派發,入口味道比較淡一點,適合酒量不佳如我的朋友們過過口癮。<br>
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為了排隊拍那一張即影即有的POSTER,我們花了不少時間去輪候。出來效果強差人意...... 怎麼我全身發黃,好像中了幅射一般 XDDD 其他人都不會呀~ 最後發現是因為我身上紅藍色差問題,令出來成品有如此發黃現象。<br>
另外,夾在腰帶上的IPHONE也什為搶眼.......... 在拍照時是完全忘了,到看見print out才發現 :P</div><div><br></div>
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京馬大會其中一個補給是一種類似旺旺仙貝的米餅,脆脆的口味還可以... 但作馬拉松的補給就覺得太喊了一點,吃完會叫人口渴呢....</div>
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米餅攤位有提供吉祥物頭套供拍照用,如果戴著跑脖子應該會很累吧 XDDD</div>
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<span style="font-family: "helvetica";">累了一整天也沒有好好吃飯,又餓又累... 真想跳上的士快快退還身上的和服。但是,日本的的士可是超級的貴 T^T 也只好乖乖地等待,那一輛又一輛疏導EXPO人流而滿客的巴士。</span></div>
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">卸下了一身的和服,換上跑鞋,真是有種說不出的輕鬆~^^</span></div>
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">吃過正餐後大家意猶未盡,找了一家以綠茶甜品為主題的餐廳,以好看又好吃的新地慰勞那一天的疲倦,順便為明日賽事加加碳。</span></div>
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<span style="font-family: "helvetica";">之後就回去早早休息,為明日賽事預備。</span><br>
下集 比賽慶功篇,散請期待~^^</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlWy1SmAS5kMeuSwz7aUINGh8Y-IDdcdPMliL1Ezi-1elKDsAZEqDwI7pXFfEfMSH1rzvFogwSwOr6A6_N5mS6m58BgrjI5STMSBv8XYN2UkOoprPiWHA7uElj3WINJWleNlV_I09izkE/s640/blogger-image-988217809.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlWy1SmAS5kMeuSwz7aUINGh8Y-IDdcdPMliL1Ezi-1elKDsAZEqDwI7pXFfEfMSH1rzvFogwSwOr6A6_N5mS6m58BgrjI5STMSBv8XYN2UkOoprPiWHA7uElj3WINJWleNlV_I09izkE/s640/blogger-image-988217809.jpg"></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9Gjl4Zv3gizL2KrBuqjcWb1C4exNIEPKfVqU_xXKGXXod0S0Dhyphenhyphen2iCVQlzpYRiULgYvBcj-LuTXj1se4Aa-8SL873NuMlHsFNPSvmc8xEjlPftPGqUyzB0Dw9meIST_glTlqXLz1gNdM/s640/blogger-image-112510529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9Gjl4Zv3gizL2KrBuqjcWb1C4exNIEPKfVqU_xXKGXXod0S0Dhyphenhyphen2iCVQlzpYRiULgYvBcj-LuTXj1se4Aa-8SL873NuMlHsFNPSvmc8xEjlPftPGqUyzB0Dw9meIST_glTlqXLz1gNdM/s640/blogger-image-112510529.jpg"></a>Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-60996455061931398822016-03-09T01:43:00.000-08:002016-03-09T01:44:18.910-08:00我的抑鬱症最近有多單學童自殺個案,在網上也引起了不少的討論.... <br />
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當中有一些是有關對情緒病患的處理手法問題.... 其實,我也曾經患上抑鬱症多年,當中服藥治療有3年時間,希望在此分享一下我的經歷和想法.... 無論你正在此病困擾當中,或身邊有人正有此問題,或者純粹想要了解一下,看看也都無妨.....<span class="text_exposed_hide">...</span><br />
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我在2003年病發,最嚴重的時候每天在家睡覺,只起來上廁所、吃東西... 如果休假一天可以睡上20小時,因為我很怕見人,也不想跟人溝通。有一次因有事要到銅鑼灣一趟,獨個兒走在那人頭湧湧的街上,覺得好害怕好辛苦..... 也只好抱住自己,安慰說: [那是因為病,那種感覺不是真的,就像感冒的喉嚨痛一樣,會治好的...... ] 理智上是知道的,但感覺就像跳了掣一樣無法控制。那種理智的認知不時常存在,有更多時間被那種內心的黑暗蓋過了,負面的情緒就帶動悲觀的思想,緊張擔憂充滿我的內心,除了不停的睡覺也試過連續失眠一個月,要靠藥物才可以睡上幾小時。<br />
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因為長期報藥,睡眠失調加上心理影響,我的健康變得好差.... 尤其是胃部,常常會消化不良,多吃或少吃,生冷的東西,也會叫我覺得很不舒服,頭暈想吐。直到多年後的今天,胃部也是比較弱的,如果大家有看我BLOG跑馬拉松的經歷,不難發現我常常不舒服及胃痛,那是當年遺留下來的毛病,但已經好了很多,相信靠著恆常運動及開朗心境,日後可以更健康的。<br />
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話說回來,當時心理的問題,身體的不適,叫我的想法非常負面。覺得世界上的人都不理解只會批評投訴,也沒有好事會發生在我的身上...<br />
由於過份的悲觀及埋怨,身邊的親朋好友都耐不住性子,開始吵鬧及遠離我..... 請不要怪他們,我現在回想起來,也覺得他們跟我相處得好辛苦,試想像有一個人一早到晚不停在埋怨哭鬧,無論你說什麼做什麼都改變不了她的思想半分。那一刻好了,下一刻又再來。你一句不小心的話,就會被誤解及放大,再被埋怨。<br />
你說她沒有理智嗎? 也不是.... 只是負面我思想相當頑強。你要怪她嗎? 她病了呀,怎跟她計較?<br />
所以,也不要怪身邊人不懂... 或耐心不夠... 因為就連自己也沒有那份堅持及耐心,去面對一個那樣的自己,才想要靠外在的人去幫忙救贖。(不過當時身在困擾中,是不能看懂那一點,道理雖如此,但大家要有耐心。)<br />
當然,如果環境及身邊人可以多關愛照顧,在人生的底谷中,的確比較容易渡過。所以在那一段經歷之後,就算在平日無事,我也願意笑多一點,讓別人更舒服開心一點。有時候,只需要一個微笑,一句不要緊,就可以叫一天過得更為輕省,何樂而不為。<br />
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快樂不是必然,但要經營快樂也其實不難。<br />
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後來我明白了一個道理,<br />
因為只有我自己接受別人對的的傷害,我才會受傷,<br />
是我自己要去決定,要怎麼樣的人生,<br />
我必須為我自己的快樂負責,也為不為自己的悲傷找借口。<br />
一切就變得不一樣了,不再感到旁徨無助,因為我知道不是外在環境及別人帶著我被動走,而是我可以自愛自決。<br />
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由病發到想通,中間足有十年的時間,很多眼淚痛苦,很多個失眠的夜..... <br />
我曾經覺得自己失去了所有希望,日子只能一天過一天,也曾想過了結自己。<br />
幸而,都已經過去了,上天也待我不薄,我的外表也沒有太大的改變 XDDDD<br />
而且也有對我不離不棄的親友,雖然中間未必完全沒有不愉快,但他們也的確忍耐了很多。<br />
情緒病還有一個很特別的地方,就是有機會再發的,尤其在情緒太過極端或壓力過大的時間。<br />
那即是要提醒我,要好好對待自己,開心的過生活,因為我沒有放縱自己的本錢。<br />
是一個非常好的枷鎖,我歡喜接受。<br />
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忽然想起了,教練添SIR的一句說話 : [遇到困難可以從中領受道理,那些困難並不會令我們失敗,是叫我們成長。] 所以那已發生的經歷,成就了今天的我。<br />
在過去,我曾經逃避一蹶不振.... 最後發現,面對才是唯一的出路。<br />
過程不一定容易,要解決也不一定可以好快.... 但如果連自己都對自己失去那一份堅持及耐心,任旁人怎麼不顧一切的死抱著你,也沒有用。<br />
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請緊記,身邊愛你,想要幫助你人比你想像的還要多,要時常感恩。<br />
你天生就值得被珍愛及重視,請勇敢接受。<br />
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附上當年情緒病中的照片一張.... 雙目無神... 唉 <br />
不要學我 XDDDDDD<br />
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-23184411029940139022016-02-25T00:04:00.000-08:002016-02-27T00:06:09.516-08:00[文章存檔] 所謂康復,根本就是自己與自己打一場仗 — 由中風半癱到走上42.195km原文發表於 <span style="color: #0096ff;"><span style="font-size: small;">運動筆記 - <a href="http://hk.running.biji.co/index.php?q=news&act=info&id=1125&subtitle=%E6%89%80%E8%AC%82%E5%BA%B7%E5%BE%A9" target="_blank">所謂康復,根本就是自己與自己打一場仗 — 由中風半癱到走上42.195km</a></span><a href="http://hk.running.biji.co/index.php?q=news&act=info&id=1125&subtitle=%E6%89%80%E8%AC%82%E5%BA%B7%E5%BE%A9" target="_blank"> </a></span><br />
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<span style="font-family: Arial;"><span lang="ZH-HK">在剛過去</span><span lang="EN-US">1</span><span lang="ZH-HK">月份的香港渣打馬拉松,好友</span><span lang="EN-US">Amy Yeung </span><span lang="ZH-HK">也順利完成了。她跟我講,在暴雨中的渣馬,幸好有一位來自澳門的師兄互相支持陪</span>伴<span lang="ZH-HK">走了</span><span lang="EN-US">30km</span><span lang="ZH-HK">,讓她不知不覺地捱過了天</span>氣<span lang="ZH-HK">最不穩的路段。但最令我驚訝的是,原來那位師兄竟在</span><span lang="EN-US">2012</span><span lang="ZH-HK">年,曾因中風導致左邊身癱瘓並住院半年</span><span lang="EN-US">; </span><span lang="EN-US">4</span><span lang="ZH-HK">年後的今天他已走過大大小小的長跑賽事,並連續於去年</span><span lang="EN-US">9</span><span lang="ZH-HK">月、</span><span lang="EN-US">12</span><span lang="ZH-HK">月及今年</span><span lang="EN-US">1</span><span lang="ZH-HK">月分別完成了三個全程馬拉松。他就是今次訪問的主角</span><span lang="ZH-HK"> </span><span lang="EN-US">— </span><span lang="ZH-HK">黃志君</span><span lang="EN-US">(</span><span lang="ZH-HK">阿君</span><span lang="EN-US">)</span><span lang="ZH-HK">。</span></span><br />
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<span lang="ZH-HK" style="font-family: Arial;">「中風後,</span><span lang="ZH-HK" style="font-family: Arial;">一</span><span style="font-family: Arial;">個噴嚏,咳</span><span lang="ZH-HK" style="font-family: Arial;">一</span><span style="font-family: Arial;">下,</span><span lang="ZH-HK" style="font-family: Arial;">被嚇一下,或者</span><span style="font-family: Arial;">抓一下癢</span><span lang="ZH-HK" style="font-family: Arial;">都會引起</span><span style="font-family: Arial;">左</span><span lang="ZH-HK" style="font-family: Arial;">臂痙攣,手掌及整條</span><span style="font-family: Arial;">左</span><span lang="ZH-HK" style="font-family: Arial;">臂</span><span style="font-family: Arial;">會蜷曲不能伸開,</span><span lang="ZH-HK" style="font-family: Arial;">就好像有人緊握著你的拳頭再全力壓下去。</span><span lang="ZH-HK" style="font-family: Arial;">」</span><span lang="ZH-HK" style="font-family: Arial;"> </span><span lang="ZH-HK" style="font-family: Arial;">阿君說著,另一邊用力壓下我那</span><span lang="ZH-HK"><span style="font-family: Arial;">緊握的拳頭和屈曲的手臂,好</span></span><span style="font-family: Arial;">讓</span><span lang="ZH-HK"><span style="font-family: Arial;">我親身感</span></span><span style="font-family: Arial;">受</span><span lang="ZH-HK" style="font-family: Arial;">是怎</span><span style="font-family: Arial;">樣</span><span lang="ZH-HK" style="font-family: Arial;">的一回事。</span><span lang="ZH-HK" style="font-family: Arial;">「</span><span lang="ZH-HK" style="font-family: Arial;">那是中風的後遺症,如果肌力夠大就可對抗此收縮張力。在我開始長跑後身體變壯,左臀及手掌的張力就相對變輕,手也能自然伸直。</span><span lang="ZH-HK" style="font-family: Arial;">」</span><span lang="ZH-HK" style="font-family: Arial;"> 要不是他那樣示範,很難想像中風病人手部屈曲外,原來還會有那種被壓住的感</span><span style="font-family: Arial;">覺</span><span lang="ZH-HK" style="font-family: Arial;">。而且,</span><span style="font-family: Arial;">每次</span><span lang="ZH-HK" style="font-family: Arial;">痙</span><span style="font-family: Arial;">攣</span><span lang="ZH-HK" style="font-family: Arial;">都會劇</span><span style="font-family: Arial;">痛,</span><span lang="ZH-HK" style="font-family: Arial;">阿君說那痛會沿手筋</span><span style="font-family: Arial;">神經直上大腦</span><span lang="ZH-HK" style="font-family: Arial;">,光是聽聽也覺</span><span style="font-family: Arial;">痛</span><span lang="ZH-HK" style="font-family: Arial;">苦萬分。</span></div>
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<span style="font-family: Arial;"><span lang="ZH-HK">阿君</span><span lang="ZH-HK">在</span><span lang="EN-US">2012</span><span lang="ZH-HK">年年頭中風,當年只</span><span lang="EN-US">32</span><span lang="ZH-HK">歲。中風後左邊身在開頭</span><span lang="EN-US">1</span><span lang="ZH-HK">個半月完全不能彈動。</span><span lang="ZH-HK">「</span>所謂康復根本就是自己與自己打一<span lang="ZH-HK">場</span>仗<span lang="ZH-HK">。</span><span lang="ZH-HK">」</span><span lang="ZH-HK"> </span><span lang="ZH-HK">是阿君在病發後約</span><span lang="EN-US">4</span><span lang="ZH-HK">個多月,尚在住院時寫的網誌主題。</span><span lang="ZH-HK">「</span>一個正常人<span lang="ZH-HK">,</span>在中風後首先<span lang="ZH-HK">要</span>面對<span lang="ZH-HK">的是</span>身體<span lang="ZH-HK">的</span>轉變,一般由面容扭曲開始到<span lang="ZH-HK">流</span>口水,失去半邊身的控制能力<span lang="ZH-HK">。</span>生活上<span lang="ZH-HK">,</span>由手腳<span lang="ZH-HK">靈</span>活到<span lang="ZH-HK">完全</span>不聽使喚,<span lang="ZH-HK">更</span>有<span lang="ZH-HK">時</span>會失禁!什麼<span lang="ZH-HK">事</span>都做不到,遇到這麼巨大的轉變及落差,並不是每個人都可以<span lang="ZH-HK">接受</span>得到,這是第一個心魔<span lang="EN-US">…</span>在患病後<span lang="ZH-HK">,有</span>如<span lang="ZH-HK">被</span>剝奪<span lang="ZH-HK">了</span>所有的能力般<span lang="ZH-HK">,</span>以往<span lang="ZH-HK">生活上一</span>些簡單自理及動作,<span lang="ZH-HK">都</span>突然變<span lang="ZH-HK">成了</span>一種奢望。舉個例<span lang="ZH-HK">,</span>發病後所有大小便都不能如<span lang="ZH-HK">從</span>前那<span lang="ZH-HK">樣</span>自在如意<span lang="ZH-HK">地</span>解決,而<span lang="ZH-HK">是</span>要用尿喉<span lang="ZH-HK">及</span>成人尿布<span lang="ZH-HK">,加上</span>使用藥物來進行<span lang="EN-US">… </span>這也大大打擊患病者的自尊,<span lang="ZH-HK">叫人很難</span>面對<span lang="ZH-HK">。</span><span lang="ZH-HK">」</span><span lang="ZH-HK"> 看著眼前那位說話及活動自如的阿君,很難想像他曾有那一段過去。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><strong><span style="font-size: x-small;"><span lang="ZH-HK">中風後,在頭</span><span lang="EN-US">1</span><span lang="ZH-HK">個月半完全不能彈動左邊身。</span></span></strong></span></div>
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<span style="font-family: Arial;"><span lang="ZH-HK">「</span>初時<span lang="ZH-HK">我</span>也有哭過,還好<span lang="ZH-HK">也</span>只掙扎了<span lang="ZH-HK">約</span>一個星期<span lang="ZH-HK">,</span>在家人的勸說下總算可以<span lang="ZH-HK">渡過</span>這一關<span lang="ZH-HK">。事情</span>都發生了哭也沒用,在醫院所有人都想幫<span lang="ZH-HK">你</span>及希望你可康復,只有自己是康復上的最大敵人<span lang="ZH-HK">。再想想,自己</span>不想就這樣<span lang="ZH-HK">躺著</span>一世<span lang="ZH-HK">,就</span>下定決心去克服<span lang="ZH-HK">,</span>不要成為<span lang="ZH-HK">需要</span>完全<span lang="ZH-HK">被人照顧</span>的負累。<span lang="ZH-HK">」</span><span lang="ZH-HK"> </span>就這樣<span lang="ZH-HK">,阿君就</span>放開<span lang="ZH-HK">了</span>心情<span lang="ZH-HK">,決意要康復起來</span>。</span></div>
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<span style="font-family: Arial;"><span lang="ZH-HK">在醫院中接受各樣治療、針灸、電療,加上親人不斷地為他按摩穴位刺激其痛覺,終於在發病後的</span><span lang="EN-US">6</span><span lang="ZH-HK">月出院。及後遇上了一位熱愛運</span>動<span lang="ZH-HK">的針灸醫生,叫阿君一起去打羽毛球及慢跑,好幫助身體康</span>復<span lang="ZH-HK">及肌</span>肉<span lang="ZH-HK">協調,於是他便對長跑產生了興</span>趣<span lang="ZH-HK">。</span><span lang="ZH-HK"> </span><span lang="ZH-HK">「</span><span lang="ZH-HK">記得同一年</span><span lang="EN-US">1</span><span lang="EN-US">0</span><span lang="ZH-HK">月,我參加了一個</span><span lang="EN-US">5</span><span lang="EN-US">km</span><span lang="ZH-HK">的長跑賽事。當時跑姿很奇</span>怪<span lang="ZH-HK">,就像張達明在</span>棟篤笑<span lang="ZH-HK">裡面扮速龍那樣,手縮起來腳一拐一拐的向前疾走,相當有趣。</span><span lang="ZH-HK">」</span></span></div>
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<span style="font-family: Arial;"><span lang="ZH-HK">阿君</span><span lang="ZH-HK">現在說來輕鬆,但在</span><span lang="EN-US">10</span><span lang="ZH-HK">個月內由左腳不能移動到長跑,可是用</span>巨大痛楚換回來<span lang="ZH-HK">的。 「</span>職業治療之痛不說<span lang="ZH-HK">,</span>但針灸<span lang="ZH-HK">的</span>痛要說<span lang="EN-US">… </span><span lang="ZH-HK">正</span>常針灸後,再在一些特定穴位再試行一種名為搓針舍法的療法<span lang="ZH-HK">。」 </span>所謂搓針就是用孖針插入特定穴位後<span lang="ZH-HK">,再</span>用針大力彈針幾下<span lang="ZH-HK">去</span>搓開<span lang="ZH-HK">相關的</span>筋鍵<span lang="ZH-HK">。那種療法小妹曾經試過,每彈一下整條筋就會即時抽起來,筋越緊就越痛。再加上日常作息不便及各種後遺症,阿君復康路上的艱辛可想而知。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span lang="ZH-HK">與</span>其<span lang="ZH-HK">自怨自艾,倒不發奮圖強,那是阿君給我的強</span>烈<span lang="ZH-HK">印</span>象<span lang="ZH-HK">。因著他的決心,在長跑路上走得越來越遠。</span><span lang="ZH-HK">「</span><span lang="ZH-HK">第一次跑比較長途是在</span><span lang="EN-US">11</span><span lang="ZH-HK">月,一個珠海澳門的聯跑活動,是那位熱心的針灸師提議我去參加。他說不用介意距離</span>速<span lang="ZH-HK">度,當遊玩心態做做運動就好。雖</span>然<span lang="ZH-HK">開步</span><span lang="EN-US">5</span><span lang="ZH-HK">分鐘後其</span>他<span lang="ZH-HK">人都早已遠去,但那次一口氣跑了</span><span lang="EN-US">17km</span><span lang="ZH-HK">,叫我增添了不少信心。」 只要肯嘗試,凡事總有可能性存在。在打後的</span><span lang="EN-US">12</span><span lang="ZH-HK">月,阿君參加了</span><span lang="EN-US">2012</span><span lang="ZH-HK">澳門銀河馬拉松的</span><span lang="EN-US">5km</span><span lang="ZH-HK">賽事,在豪雨中以</span><span lang="EN-US">52</span><span lang="ZH-HK">分鐘完成。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span lang="ZH-HK">及後,阿君開始了一些上落斜路的練習,再加上肌力訓練,身</span>體<span lang="ZH-HK">不知不覺有了明</span>顯<span lang="ZH-HK">的好轉。</span><span lang="ZH-HK">「</span><span lang="ZH-HK">雖然可以走動了,一直都未可以做到蹲下那個動</span>作<span lang="ZH-HK">。有一次跟朋友外出,剛好要上廁所,一打開門發現是蹲廁,但因為太急了也要硬著頭皮蹲下去。哎</span><span lang="EN-US">! </span><span lang="ZH-HK">居然完全沒有問題,可以自如地蹲下再起來也沒</span>有<span lang="ZH-HK">跌</span>倒<span lang="ZH-HK">,那真是一大進步。」 後續那幾年間,阿君一直有堅持訓練,加上健</span>康<span lang="ZH-HK">飲</span>食<span lang="ZH-HK">及自</span>然<span lang="ZH-HK">療</span>法<span lang="ZH-HK">的幫</span>助<span lang="ZH-HK">下情</span>況<span lang="ZH-HK">更為理想。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span lang="ZH-HK">跑過兩年半馬賽事,阿君決定挑戰自己,踏上全馬之路。</span><span lang="ZH-HK">「</span><span lang="EN-US">2015</span><span lang="ZH-HK">年是我重大轉變的一年,在朋友介紹加入了一個跑步群組,裡面成員對跑步都充</span>滿<span lang="ZH-HK">熱</span>誠<span lang="ZH-HK">及擁有不少跑步知</span>識<span lang="ZH-HK">,按他</span>們<span lang="ZH-HK">的建</span>議<span lang="ZH-HK">我開始更有系統的跑步訓練。因為他們,我第一次參加了</span><span lang="EN-US">9</span><span lang="ZH-HK">月</span><span lang="EN-US">20</span><span lang="ZH-HK">日悅跑圈舉</span>辦<span lang="ZH-HK">的線上馬拉松,用了</span><span lang="EN-US">6</span><span lang="ZH-HK">小時</span><span lang="EN-US">30</span><span lang="ZH-HK">分在街上完成。」 那可以算是阿君的初馬。</span><span lang="ZH-HK">「</span><span lang="ZH-HK">後來,參加了馮華添教練</span><span lang="EN-US">(</span><span lang="ZH-HK">添</span><span lang="EN-US">SIR)</span><span lang="ZH-HK">來澳門辦的長跑講座,就決心報名添</span><span lang="EN-US">SIR</span><span lang="ZH-HK">的訓練班,希望提升自己。當時我跟教練說明情況,他為我度身訂造訓練計劃,設定全馬完</span>成<span lang="ZH-HK">目標。」 阿君說班上氣氛很好,同學們互相鼓勵支持,尤其記得為準備</span><span lang="EN-US">12</span><span lang="ZH-HK">月澳門銀河全馬賽事,要走</span><span lang="EN-US">3</span><span lang="EN-US">5km</span><span lang="ZH-HK">的最後長課。因為阿君走得不快,最</span>後<span lang="ZH-HK">剩下他只獨自一人在運</span>動<span lang="ZH-HK">場跑圈,一些早已完成並梳洗完畢的師兄見狀,就即放下隨身物品跟他一同走完最後圈數,那叫阿君十分感動。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-family: Arial;">「我學到無論跑步與人生都沒有所謂失敗,只要你拒絕停下來。」</span></div>
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<span style="font-family: Arial;"><span lang="EN-US">- </span>波士頓馬拉松冠軍<span lang="EN-US"> Amby Burfoot</span><span lang="EN-US"> <br />(</span><span lang="ZH-HK">圖片來源</span><span lang="EN-US">: GinOy </span><span lang="ZH-HK">歐陽靖</span><span lang="EN-US"> (Official) Facebook </span><span lang="ZH-HK">專頁</span><span lang="EN-US">)</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span lang="ZH-HK">就那樣,阿君就踏上了</span><span lang="EN-US">2015</span><span lang="ZH-HK">澳門銀河全馬賽道,因為身體多處地方抽筋,未能在大會限時內完成,但他仍堅持走到終點。</span><span lang="ZH-HK">「</span><span lang="ZH-HK">台灣跑步女神歐陽靖有引用一句說話一直支持著我,大約意思是 </span><span lang="EN-US">--- </span><span lang="ZH-HK">只有你拒絕停下來,你的人生沒有失敗。</span><span lang="ZH-HK">」</span><span lang="ZH-HK"> 阿君越戰越勇,懷著興奮期待的心情,參加同樣是全馬賽事在</span><span lang="EN-US">2</span><span lang="EN-US">016</span><span lang="ZH-HK">年</span><span lang="EN-US">1</span><span lang="ZH-HK">月舉行的香港渣馬。</span></span><br />
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<strong><span style="font-size: x-small;"><span style="font-family: Arial;"><span lang="EN-US">2016</span><span lang="ZH-HK">香</span>港<span lang="ZH-HK">渣打馬拉松起步前拍照留念</span><span lang="EN-US"> (</span><span lang="ZH-HK">中 </span><span lang="EN-US">: Amy , </span><span lang="ZH-HK">右二 </span><span lang="EN-US">: </span><span lang="ZH-HK">阿君</span></span><span lang="EN-US"><span style="font-family: Arial;">)<o:p></o:p></span></span></span></strong></div>
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<span style="font-family: Arial;"><span lang="ZH-HK">「</span><span lang="ZH-HK">起步前,因</span>為<span lang="ZH-HK">配</span>速<span lang="ZH-HK">差不多,添</span><span lang="EN-US">SIR</span><span lang="ZH-HK">安排我跟</span><span lang="EN-US">Amy</span><span lang="ZH-HK">一起跑。自己早已看過她的減肥事跡,覺得她正能量好強,一直希望認識她,能一同跑比</span>賽<span lang="ZH-HK">真是十分開心。當日大家都配合得很多,</span><span lang="EN-US">Amy</span><span lang="ZH-HK">補足了我配</span>速<span lang="ZH-HK">不穩定的問題,也是完賽的一個關鍵。直走到銅鑼灣鬧市,其實左腳腳腕早已非常的痛,加上疲倦,街上的支持者的歡呼擊掌給就成了我繼續向前的力量。記得在</span><span lang="EN-US">Sogo</span><span lang="ZH-HK">門口,有一班師兄師向我大叫『加油</span><span lang="EN-US">! </span><span lang="ZH-HK">添</span><span lang="EN-US">S</span><span lang="EN-US">ir</span><span lang="ZH-HK">等緊你</span><span lang="EN-US">! </span><span lang="ZH-HK">』叫我好感動。到了維園跟添</span><span lang="EN-US">S</span><span lang="EN-US">IR</span><span lang="ZH-HK">打過招呼,再收到完賽牌的一刻,我的眼淚忍不住留了下來,當場嚎哭了五分鐘。」那幾年來的努力,復康戰鬥的艱辛,那一面完賽牌的意義重大可想而知。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-family: Arial;"><span lang="ZH-HK">不知大家有沒有發現,阿君身上有不少紋身</span><span lang="EN-US">? </span><span lang="ZH-HK">其實那些紋身都有著不同的意思,就讓我節錄他本人網誌內容,為大家介紹一下,作為本文的總結。</span></span><br />
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<span style="font-family: Arial;">心口:我<span lang="ZH-HK">、</span>爸媽<span lang="ZH-HK">及</span>妹<span lang="ZH-HK">妹</span>名字在自己設計的圖案之下,意味要保護家人(整個已完成)。 <span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-family: Arial;">左腳<span lang="ZH-HK">外側</span>:信念; 外側,德國國徽上的鷹,發病年月日,<span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-family: Arial;">左腳<span lang="ZH-HK">內側</span>,康復心聲:「中風並不代表完結,也可以代表一種重生,</span></div>
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<span style="font-family: Arial;">只要堅持,什麼都可能,我愛我的生命。」時刻提醒無忘初衷!康復是一生的。</span></div>
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<span style="font-family: Arial;">用一生時間學習德國逆境自強的精神!(整個已完成)。 </span></div>
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<span style="font-family: Arial;"><span lang="EN-US"><o:p><span style="font-family: Arial;">右手:勇氣; 或復仇者聯盟全員或草帽一伙全體<span lang="EN-US">fight together ! </span></span></o:p></span></span></div>
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<span style="font-family: Arial;"><span lang="EN-US"><o:p><span style="font-family: Arial;"><span lang="EN-US"></span>一個正義強大的團隊作勇氣補給站。 </span></o:p></span></span></div>
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<span style="font-family: Arial;"><span lang="EN-US"><o:p><span style="font-family: Arial;">四肢相加再加心口是當我<span lang="EN-US">+</span>愛<span lang="EN-US">+</span>信念<span lang="EN-US">+</span>勇氣<span lang="EN-US">+</span>意志<span lang="EN-US">=</span>黃志君<span lang="EN-US">/</span>黑幸翼<span lang="EN-US">/Andy Wong /Kuro /Luck </span>絕對是全球獨家的一位為康復不顧幾難都要放膽而上及奮戰到底的戰士!</span></o:p></span></span></div>
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-71016588663014194502016-02-15T23:46:00.000-08:002016-02-26T23:54:18.927-08:00[文章存檔] [長途伴侶,甘苦與共] 捐腎救夫的祖母級馬拉松跑友Dena原文發表於 FITZ <a href="http://fitz.hk/?p=28050">http://fitz.hk/?p=28050</a><br />
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<span class="s1">早前,訪問了<a href="http://toffeemarathon.blogspot.hk/2016/01/3-peter-chan.html" target="_blank">接受腎臟移植的3腎跑手Peter Chan</a>。今次,找來了捐腎救自己丈夫的馬拉松跑友李少華Dena。</span><br />
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<span class="s1">Dena是我訓練班的同學,在同學間輾轉聽聞過她捐腎救人的事,可是詳情不太清楚。在決定找Peter訪問後,就想不如也找找Dena,請她從一個捐腎者角度講講的經歷及看法,卻發現了一個夫婦間不離不棄的動人故事。</span></div>
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<span class="s1">「我老公個名叫蔡桂,好易記。</span><span class="s2">」 </span><span class="s1">Dena笑說。「</span><span class="s1">佢17、18歲豈大陸落黎香港捱世界,思想好成熟,樂觀又勇敢。老公臨過身前同我講『任何人都敵唔過時間,死係每個人都需要承受既,我無所謂,唯一牽掛既就係你。』」</span></div>
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<span style="font-size: x-small;"><strong>Dena的丈夫蔡桂</strong></span></div>
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<span class="s1"></span> <span class="s1">Dena丈夫廿多歲時,已因腎結石多次進出醫院動手術。隨年紀增長情況更壞,45歲時開始洗腎,51歲被診斷為腎衰竭。當時醫生跟Dena討論由家人做活體捐贈的可能性</span><span class="s2"> : 「</span><span class="s1">因為我老公年紀大,排隊等人地捐贈會被排到好後,因為會先比左d後生先。而捐贈器官既又人唔多,未必等得到合適既腎臟。但如果家人捐比佢,驗到合適冇問題就可以安排移植,就唔洗等候。」</span><br />
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<span class="s1">他們夫婦育有兩女一子,當時有兩個仍在大學分別攻讀碩士及學士課程,另一個只12歲仍是個小學生。為著捐腎救爸爸一事,Dena開了一次家庭會議「</span><span class="s1">我將件事講左比仔女聽,等佢地自己分析決定去唔去驗。明白仔女都有救爸爸既權利,如果佢地願意我唔會勸阻佢。同時都冇迫佢地,表明如果佢地唔願意亦唔會有任何意見。而且,我希望佢地可以透過呢個咁難決擇既課題,學習獨立思考同承擔後果。</span><span class="s2">」 </span><span class="s1">在訪問中,Dena不只一次提及維繫一個家庭的重要性,抱一個開放的心態彼此尊重是不二法門。結果,兩名成年子女、Dena自己加上她丈夫的</span></div>
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<span class="s1">哥哥共4人,都去了醫院作檢驗,全部都適合作捐贈。</span></div>
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<span class="s1">檢驗結果出來後,跟醫生商量過,Dena認為自己應該是適合作捐贈的人選。因為手術始終存在一定風險,丈夫的哥哥年紀太大,而2名子女尚年青。而且要幫忙的,是自己的結髮丈夫,最親愛的另一半,她不承擔誰來做?所以就決定了由Dena來做活體捐贈。</span></div>
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<span class="s2">「</span><span class="s1">換腎之前醫院會好詳細檢查,驗都驗兩次,確保唔會出錯。而且,因怕捐贈者心理質素唔足夠承受改變或手術失敗,捐贈前醫院會安排臨床心理學家作評估。」</span><span class="s1">講到心理質素,Dena給我講了一件趣事。「</span><span class="s1">記得手術當日,被推入手術室訓豈度等,周圍既醫護人員都好緊張預備。其中一個姑娘走過黎甘問我『</span><span class="s1">點呀,緊唔緊張?</span><span class="s2">』</span><span class="s1">我笑笑口答</span><span class="s2">『</span><span class="s1">有咩甘緊張?我負責訓豈度,你地辛苦D』</span><span class="s1">姑娘話我居然仲識講笑,甘即係冇問題啦。」</span><span class="s1">Dena的回答叫人哭笑不得,但卻也是事實。樂天知命,把自己可以的盡力做好,把其他不能控制的交託其他伙伴,並對之存有信心,困難也不再那麼可怕。</span><span class="s2">「</span><span class="s1">我覺得醫生同護士都好專業細心,老公甘多年覆診都跟進得好好,所以好信任佢地。我地換腎兩個人,但就有一組人服侍。主診醫生同我講,其實佢仲大壓力過我,要豈一個活生生既人身上攞個器官出黎放落第二個度,萬一失敗左唔知點交待。」</span><span class="s2"> </span><span class="s1">最後手術進行成功順利完成。</span></div>
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<span style="font-size: x-small;"><strong>捐腎後,換來十年幸福的時光,</strong></span></div>
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<span style="font-size: x-small;"><strong>可以有機會一起經歷子女畢業、結婚、生子,</strong></span><span style="font-size: x-small;"><strong>那些難忘片段,彌足珍貴。</strong></span></div>
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<span class="s1"><span class="s1">手術過後,Dena跟丈夫分別住不同層數的病房,兩人張開眼都第一時間問</span><span class="s2">:「</span><span class="s1">我老公</span><span class="s2">/</span><span class="s1">老婆點呀</span><span class="s2">?」</span><span class="s1">他們夫婦本就恩愛,移植手術把二人更緊密地連結在一起。Dena丈夫手術康復情況理想,往後十年她們一家渡過了很快樂的時光</span><span class="s2"> 「</span><span class="s1">到而家睇返轉頭,我認為捐腎比我老公非常值得,因為咁做比左我地十年既時間,一家人可以一齊經歷仔女畢業、結婚、生仔,呢d開心難忘既時刻。」</span><span class="s2"> </span><span class="s1">Dena說。同時,因著移植手術Dena丈夫的身體轉好,生活質素也大為改善,也可以自己駕駛外出,並到外地旅遊,那是移植前幾年不可能的事。</span></span></div>
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<span class="s1"><span class="s1">十年後,逆境再次到來。2008年7月,Dena丈夫因膀胱癌入院,她毅然決定提早退休,為爭取時間照顧丈夫,一同面對更艱難的時間。「</span><span class="s1">我地大家都有一個共同目標,就係維持家庭和諧完整。老公好堅強樂觀,病左甘多年,佢都一直積極接受治療,冇諗過放棄。我覺得佢好叻,成日都引導同比方向我,可能因為佢大我12年啦。</span><span class="s2">」</span><span class="s1">在Dena的言語中,不難察覺到她對丈夫的仰慕與欣賞。</span></span></div>
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<span class="s1"><span class="s1">如Dena丈夫所講,任何人都敵不過時間,無論你是什麼人身份如何尊貴,我們都需要面對死亡。她丈夫在2013年6月,因治療癌症後受感染而不幸病逝,</span><span class="s2">「</span><span class="s1">佢過身前半年,過得好辛苦,每日醫院屋企兩邊走。後尾佢又患上肺癌,做晒手術同電療,醫好晒架喇……</span><span class="s1">可惜免疫力太低受左感染,入左ICU就再冇出返黎。」</span><span class="s2"> </span><span class="s1">在一旁聽Dena憶述,都能受感到那種心痛。</span></span></div>
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摰愛伴侶離世,加上平日生活都是忙著照顧丈夫,突然什麼都不需要再做了,那種空虛心痛的感覺,縱然早有預備,但到來臨的時候仍很難接受適應。「雖然佢走左,但一開始果陣,仍然會覺得佢仲豈我身邊。」<span class="s3"> Dena</span>朋友知道她的情況,就介紹她參加馮華添教練<span class="s3">(</span>添<span class="s3">SIR)</span>的訓練班,讓她有個寄託之餘也可鍛鍊身體。「當時我覺得,上跑班都好呀,老公其實都唔想我成日唔開心,長期係甘對家人都好有影響。」</div>
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每季跑班開課前,添<span class="s3">SIR</span>都會有一個講座,解釋長跑理念及注意地方,「講座上,添<span class="s3">SIR</span>解釋唔需要體能好好,按自己能力肯試就可以,聽完之後信心大左。<span class="s3">」</span>在上跑班前<span class="s3">Dena</span>未曾想過跑馬拉松,但班上氣氛很好也帶動了自己不少。<span class="s3">2014</span>年<span class="s3">10</span>月在大阪參加了她第一個全馬,<span class="s3">2015</span>年完成了名古屋及雅典的全馬賽事,今年<span class="s3">2016</span>剛完成香港渣打馬拉松並順利<span class="s3">PB</span>。「跑步之後瘦左差不多<span class="s3">10</span>磅,著既衫由大碼變左中碼。健康左,精神都好左,反應都快<span class="s3">D</span>。而且因為跑步結識左好多朋友,大家周圍去跑馬拉松兼旅行,生活好開心精彩。」人生下半場,<span class="s3">Dena</span>選擇了踏上馬拉松之路,享受退休人生。</div>
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<strong><span style="font-size: x-small;">2014年大阪馬拉松</span></strong></div>
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<strong><span style="font-size: x-small;">2015名古屋女子馬拉松</span></strong></div>
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很多人都接受不了把離世親人的器官捐贈他人,一來要處理親人離開的傷痛已不好受,再來傳統觀念都希望保留遺體的完整,我問了<span class="s3">Dena</span>對此有什麼看法。「我明白親人離世會好難受,但如果呢個係離世親人生前既意願,作為家屬好應該幫佢完成最後既心願,因為可以幫佢做到既事已經唔多。」其實為挈愛親人打理後事是出於關愛,何不完成其生前遺願,祝福有急切需要的家庭,讓等待器官延續生命的病患者有重生的機會。</div>
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<em>附:<a href="https://www.codr.gov.hk/codr/CInternet.do">器官捐贈網上登記</a></em></div>
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-69975148198463007782016-02-03T01:22:00.001-08:002016-02-26T22:30:27.813-08:00「一起,我們走更遠」2016香港渣打馬拉松<div class="separator" style="clear: both;">
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">去年一口氣完成了4個外地全馬賽事,今次是我第一次在香港本地跑馬拉松。</span></div>
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事前心情很興奮期待,看著去年渣馬10KM的號碼布,今年已換成全馬組別,驚覺自己改變了很多。<br />
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2014年的十公里,2015年已換成全馬</div>
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渣馬是一年一度的長跑盛事,大夥兒都會參加,是跟跑友一聚的好時機。渣馬前一星期的嘉年華,我更連續去兩天,爭取跟大家碰面的機會。</div>
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今次渣馬,賽前有2次超過30KM長課。而在最後一次20KM長課臨完成前一公里,仍可以用5:35min/km去跑。自覺狀態不錯,所以下了決心希望可以4小時26分(PB 6分鐘)完成渣馬,可惜最後事與願違。</div>
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因希望做好成績,就狠下決心在賽前的星期一開始一連3天戒碳(不吃糖及碳水化合物),以加大比賽前3天儲存肝糖的量,比賽時就可以有更好表現。可是因天氣轉涼,不幸地我在戒碳第二天就感冒了,而且開始消化不良,整天感覺飽飽漲漲的,也就立時停止戒碳,同時去看醫生。</div>
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可是,直到星期六都未有完全康復,尤其問題在胃口欠佳,所以星期日的渣馬也不敢多想,安慰自己盡力就好。但整個晚上都無法入睡,也只好在床在乖乖趟著保留體力。</div>
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比賽日清晨終於到了,可是對著本來預備好要吃的飯菜,胃部飽漲的感覺叫我一口也吃不下。幸好也準備了比較易入口的甜麵包,也就盡量吃下自己可以吃得下的,就穿上裝備出門去。</div>
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我仍抱一絲希望,可以做到目標時間,</div>
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也就把手環戴在手上,一同上線</div>
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在尖沙咀重慶大廈對開,排上了長長的人龍。因為下雨,大家都穿著膠雨衣。人群前後左右都是熟識的朋友,感覺好開心熱鬧。</div>
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跟友人談著談著,發現人群開始向前移動,原來已經起步了也不知道,就急忙跟著人們向起跑線走去。</div>
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起步後一直沿彌敦道直出旺角方向走,但不知為何路中心擺放了一排臨時路障。同行跑步一不小心踏個正著差點跌倒,幸好我來得及把他拉著,要不受傷就慘了。</div>
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經過旺角匯豐銀行一段,發現來拍照打氣的朋友,就上前打招呼拍了張照片,那應是全個比賽中最精神有力的時候。</div>
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如果大家細心留意,會發現照片中我其中一隻手正在腰包淘東西,其實是在取葡萄糖。那個位置只約3km左右,但可能之前幾天都不大吃得下,所以很快就覺得開始無力及肚餓,也唯有採取密密補給的方法,希望撐得過去。</div>
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過了大角咀後開始上斜路段,也一直保持均速,還沒有離目標時間差太遠。可是快到清馬橋時雨勢加大,自己身體狀況也開始轉差,也唯有躲在雨衣下一步一步的努力跑著,真的不行時就放慢一點,感覺可以了又加快一些。如此走著走著,到了青馬大橋,看到可愛的熊本熊在雨中奔走,我上前拍了拍他的手臂跟他加油,就繼續上路。</div>
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走著走著,遇見了訓練班的師姐Jacky,大家都對那惡劣的天氣有點吃不消,也就交換了意見決定不要再追時間,盡力慢慢完成,避免受傷或引發其他身體問題,安全第一。所以也就跟她一起走了一段路,有熟人陪著感覺較好,也安心了不少,可是之後不知何故在人潮中失散了,我又開始獨自踏上征途。</div>
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20公里後,身體感覺越來越差,心口有種被壓住的感覺,胃氣也不斷擁上來,開始要停停走走的。進入長青隧道,發現身邊都是下一組遲半小時出發的跑手,[天呀...我真的那麼慢嗎?] 心中很不憤,又再次嘗試加快腳步,可是換來的是更不舒服,什至到後來胃中的食物也擁上喉嚨快要吐出來...... 在隧道一段身心的反覆,叫我頭昏腦漲,看到出口的救護站,有想過不如就此作罷,上巴士回去好了。望望手上GPS錶,已走到24KM,離大會限時還有3小時,就是現在開始走路回去,也應該可以平安完賽,就狠下決心離開了長青隧道。</div>
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在隧道出口,看見了一個熟識的身影,是廣馬團友Gary。本來不敢相信,因為他上次廣馬sub 4完成,怎會在這裡遇見他?不過也試著叫他一下,果然沒錯。原來Gary不幸雙腿抽筋,不能快跑,也只可以停停走走。同是天涯淪落人,就一起互相支持鼓勵,走著走著,也沒那麼辛苦,很快就到了西隧。 </div>
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西隧入口前發現了舊同事,就拉著他給我拍了一張</div>
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當時身穿風衣,想要脫下好拍照片,朋友卻打趣說:[唔好除!唔好除!]XDDD</div>
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傳說中渣馬最困難路段,出西隧後約30km為全段高度差最高的斜路。但因為我們只可停停走走,沒辦法一直跑去,所以反而不覺辛苦。寄望明年狀態好點,要挑戰一次。走過一段天橋,就到了龍和道,遇到了fitz的打氣團。</div>
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大家記得那2位朋友嗎?</div>
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是早前小妹寫的一篇訪問 <a href="http://fitz.hk/?p=25029" target="_blank">[追遂青春]三個愛跑少年的故事</a> 內其中兩位主角</div>
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接著很快,就到了銅鑼灣,圍觀群眾多了起來,乘著那熾熱的氣氛,腳步也加快了。</div>
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到維園進入最後路段,終點就在眼前。因為知道教練添sir會在終點替我們錄影,所以就把風衣脫下,把身上訓練班會衫露出來。整理好衣服後,往前一望見到3位訓練班師姐手拖手準備衝線,就急忙跑上前加入她們的行列。</div>
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就那樣,我們手接手衝過了終點,向教練走去,晶片時間為5小時27分。跟添sir打過朝呼後,當然要跟由24km開始一起走到終點的戰友Gary來個合照。沒有彼此的支持陪伴,那段路一定走得好辛苦。</div>
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一路走來,最最最想要的完賽牌終於握在手上,好感動!</div>
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完賽後我們大夥兒吃飯去,<br />
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">因為身上的衣服都濕透了,到了餐廳就想把衣服換掉。但因為我穿了3層衣服,又貼了3個暖包,抱著一堆衣服到廁所更換有點麻煩⋯ 就想要先在外面先脫掉濕了的衣服,最後再到廁所更衣。但店員看到我一直脫衣服,大為緊張,急忙走過來跟我說廁所在那邊 XDDD</span></div>
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">老實說,渣馬後幾天真的很不開心,因為成績跟比賽前所定目標相差太遠...... 也許朋友們都發現我沒有如平常一樣分享賽事經歷,好些朋友都私下發訊息慰問,非常感謝大家的關心。</span></div>
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">及後有一天,聽達哥的「真.爆機兄弟」其中一句</span></div>
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">心中豁然開朗起來。在過往最艱難的日子,每晚看達哥直播是我最重大的娛樂,在他身上得到了不少勇氣和鼓勵。那句歌詞提醒了我,最重要的,是大家都一直陪伴著我,跟我走過了那辛苦的42.195km,也跟我走過不少開心愉快的日子,所以除了感恩也只需要感謝就夠了。</span><br />
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<span style="font-family: Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif;">那一張,拍在渣馬前一星期的嘉年華,</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">「勇往直前。一起,我們跑更遠。」講得正好!只要大家朋友在一起,面對問題困難也會變得容易解決。</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">謝謝大家給了我勇氣及支持,在人生路上,一起我們可以走得更遠,打起精神勇往直前吧!</span></div>
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com2tag:blogger.com,1999:blog-14541919557512836.post-10255972883485081542016-01-28T23:36:00.000-08:002016-02-26T23:49:41.922-08:00[文章存檔] 器官移植 重燃人生—3腎馬拉松跑者 Peter Chan原文發表於 FITZ <a href="http://fitz.hk/?p=26785">http://fitz.hk/?p=26785</a><br />
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(影片由FITZ拍攝)</div>
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Peter Chan (陳國明)是我雅典馬拉松團的團友,但當時並不相識。在一次偶然的機會下,知道了他接受器官移植的故事,就大膽邀請了Peter做了一個訪問。<br />
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訪問當日,正正是渣馬後的星期六,Peter先在滂沱大雨中完成全馬,再來是突然急降的氣溫。正常人也都會怕感冒著涼,何況Peter因接受了器官移植需要長期服食抗排斥藥,身體免疫力比一般正常人低,所以在訪問前我也問他是否要延期。但Peter在WhatsApp中就只簡單回覆了一句「冇問題」,下一則訊息則已是「我已到了」。<br />
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<strong><span style="font-size: x-small;">雅典馬拉松</span></strong></div>
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碰面時見到Peter精神奕奕,說話聲線洪亮,中氣十足,就明白之前的擔心是多餘的。「其實我在移植手術後5年都沒有感冒過。」Peter淡淡的說:「我們要比一般人注意自己身體狀況,作息定時、做足保暖、多飲水和準時吃藥,是我必須做的事。」 反觀我自己愛熬夜,飲食又不定時,似乎也要跟Peter好好學習對自己健康負責的態度。<br />
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Peter發現自己患上腎病是在1998年,一次痛風發作求醫後發現,當時驗出腎功能只剩正常人的一半 「醫生說我得的是慢性腎病,腎功能會慢慢衰退,沒法根治只可以靠藥物及注意飲食作息去延緩病情」Peter說。患病前,他是個不抽煙不飲酒,常常運動的健康人仕,喜歡跑步、更是一名網球教練。發現腎病初期,因身體狀態還不錯,而且運動可以保持身體健康,Peter仍積極參加長跑活動,每年香港渣打馬拉松的10km或半馬賽事也會見到他的身影。「在06年後身體大不如前,渣打半馬成績大幅倒退,甚至要3小時才能完成。」及後幾年Peter的腎功能衰退得很快,到了2010年被診斷為腎衰竭,醫生要他預備應該快要洗腎。<br />
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聽到那裡我忍不住問,都被斷為腎衰竭了,是否可以開始排隊等候器官捐贈? 因為要輪侯也要上年計的時間。Peter 解釋說,在香港現行制度,是需要腎病人仕先開始洗腎一段時間,才可以開始輪侯器官移植。加上會按年紀、病情等計分排先後次序,Peter知道自己情況應該會被排得很後,但自己日漸衰退的身體及洗腎帶來的不適與不便,那不能逆轉的病情一度叫他十分傍徨。「洗腎並不是要洗就洗,首先你要做一個手術,在身體上開一個口用來接上喉管洗腎用。那個口要處理得很好,要不很容易受感染。每次洗腎要2-3小時,每天要洗1-2次,到後期更嚴重的時候要到2-3次。洗完之後會很疲倦,正常生活也大受影響。」 面對如此困境,Peter不想就此放棄,繼續苦尋出路,終於在外地找到合適的器官接受移植,從此他身上就有3個腎了 (原本的兩個腎臟如果沒有病變或其他問題,一般不會摘除)。<br />
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「記得做移植手術是在12月,很寒冷的冬天。完成手術後在醫院休養,半夜夢中醒過來,發現之前因為身體欠佳常常冰冷的腳竟然好溫暖,就感覺到身體正在好轉。我好感恩,決定出院後要做個更強壯的人。」 Peter在留院的13天中,腎指數一天比一天好,到出院時已回到正常水平。但他仍要按時服藥及注意身體狀況,因移植的一個腎始終不是自己體內原有的。雖然Peter仍未能擺脫長期病患的包袱,但健康的好轉已為他帶來新的希望。 「因為我本身喜歡跑步那種自由自在的感覺,而之前跑的都只是10km及半馬,所以就定了全馬為目標訓練自己。再者,也是為了証明給病友及大眾看,一個接受器官移植的人,也可以征服那麼一個目標,活出有意義的人生。」<br />
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就那樣,Peter就在2013年12月在台北完成人生第一個馬拉松。緊接在3年間完成了3次香港渣馬、廣州、澳洲黃金海岸及雅典,合共7個全馬賽事。在跑完第二個全馬後想要更進步,Peter在網上找到馮華添教練的馬拉松訓練班,也就開始了恆常的系統訓練,也因此讓小妹有機會認識此位傳奇人物。<br />
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問及覺得Peter跑馬拉松是怎樣的感覺,他說:「其實每一次比賽前都以盡力而為的心態,不敢輕視每一次全馬。但我覺得事前準備及訓練計劃十分重要,接著要下定決心切實執行到最後,跑完了感覺都是好辛苦,但又好滿足。」問到Peter會否形容自己是一個堅持的人,他笑說不會那樣評價自己,我想他大概是那種默默耕耘而不愛表現自己的人。但就是他那種默默耕耘的堅持,讓他得到新的生命,也讓他跑得更快更遠。Peter的PB是在黃金海岸取得,晶片時間是4小時32分,而他其他比賽的成績表現也大多在5小時內,表演相當平穩,可見他平日訓練根基深厚,並不是一時三刻的功夫可以做到。<br />
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<strong><span style="font-size: x-small;">澳洲黃金海岸Peter成功PB</span></strong></div>
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其實今次Peter接受訪問,跟我提及了一個目的,我也非常認同——就是希望他的故事,可以引起大家對器官捐贈的關注及更接受此舉。就如之前描述Peter的經歷,需要到接受器官移植的病患,一般都得了不能逆轉的病,生命每天都在倒數之中。他們可以做的非常有限,服藥及注意生活細節都只可以延長過程,而且因不同疾病者生活都受到限制及會時常感覺不適。所以希望大家有機會可以了解一下器官捐贈,並支持此行動。就是讓離世至親,或自己在走完人生最後旅程時,遺愛人間,讓他人生命得以延續。其實,那何嘗不是捐贈者第二次生命的開始?<br />
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<em>附:</em><a href="https://www.codr.gov.hk/codr/CInternet.do"><em>器官捐贈網上登記</em></a><br />
<br />Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-37080350685980866322016-01-08T23:28:00.000-08:002016-02-26T23:28:54.006-08:00[文章存檔] [追逐青春] 三個愛跑少年的故事<span style="color: #003366;"><span style="color: black;">原文發表於 FITZ</span> <a href="http://fitz.hk/?p=25029">http://fitz.hk/?p=25029</a></span><br />
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(影片由FITZ拍攝)</div>
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<span style="color: black;">在剛過去12月尾的臺北馬拉松,身邊有不少朋友參加,比賽後收到很多有關訊息。其中,兩個完賽成績叫我眼前一亮:<br />
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10km賽事完成時間分別為 —- 男的45:23,女的56:13。因看見成績不錯,再來知道他們是添sir早前訪問時提及「小朋友班」的學生,年紀只十多歲,練習跑步也沒有超過一年。所以就冒昧向阿sir提問,是否可以把他們的故事作為上次訪問內容的後續跟進(有關訪問是 <a href="http://toffeemarathon.blogspot.hk/2016/02/sir.html" target="_blank">專訪「添sir」馮華添教練(上)</a>),就促成了今次訪談。<br />
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<strong><span style="font-size: x-small;">右起:何俊健、馮華添教練、施穎怡、勞詠禧</span></strong></div>
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小朋友的訓練班,主要是由賴學恩負責(添sir因分身不暇,部份跑班由其高足賴學恩主持,他是連續九年香港最快馬拉松跑手。)問到賴sir對他們的期望及要求,他希望同學們可以透過長跑訓練學習做人的道理,學習到專注、堅持和守紀律。因那無論對比賽、上學或日後出來社會做事也極為重要。所以在揀選那位得到臺北馬10km比賽獎勵時,都是按同學們投入和專注的程度作標準,反而不是跑得最快或體能最好的。賴sir說:「我深信就算不選那幾位得獎的同學去台北,他們也會繼續長跑練習,因為我感受到他們對此項運動的誠意。」沒有專注、誠意和周全的準備,無論做什麼事也很難做到滿意。但如果有心,就算不懂或做得不好,也會去學去練去嘗試,始終都會達到目標。<br />
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<span style="font-size: x-small;"><strong>左一: 賴學恩 (賴sir)</strong></span></div>
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與何俊健第一次見面,是在一次長課練習。添sir跟我介紹他叫Fiona,是個男生卻取了個女孩子的英文名,可以稱呼他叫阿Fi。因之前阿sir都以「小朋友」去稱呼他們,所以在我心中覺得他會是個滿臉稚氣的小伙子,但阿Fi看上去則比較成熟及結實,一副運動員的體格,那應跟他喜愛的籃球運動有關。<br />
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問到他為什麼會上添sir的跑班,他說「當初是朋友叫我一起參加的,順道改善因為哮喘而氣量不夠的問題。也想追求進步,鍛鍊意志。」阿Fi是三位之中年紀最大(今年16歲)也是唯一的男生,對自己的要求及渴望爭取更好表現的心也比較明顯。<br />
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<span style="font-size: x-small;"><strong>何俊健 (阿Fi)</strong></span></div>
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臺北馬之旅同行的施穎怡(Sky),因為喜歡廣闊的天空,取了個英文名Sky。她是個愛笑的女孩,她活潑開朗的笑聲,叫氣氛都變得活躍起來。<br />
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訪問當日是他們上跑班的日子,見教練賴學恩到場,就即上前大呼「阿賴,我愛你!」她好喜歡賴sir,當他作父親看待,因賴sir總是抱著友善耐心的態度教導他們,說話也風趣幽默不會死板,此點其餘兩位都非常同意。但我總想了解一下,在笑臉背後是否一個倔強堅持的靈魂,相信要假以時日才能知道。<br />
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因為他們都只是十多歲的青少年,體格心肺都未完全發展,所以未適合超過10km的長途比賽,所以添sir特意安排他們參加臺北馬的10km賽事。問到他們今趟比賽有何感想,Sky說好喜歡,但阿Fi就不滿意。<br />
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<span style="font-size: x-small;"><strong>右: 施穎怡(Sky)</strong></span></div>
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Sky說比賽氣氛好好,沿途有好多人加油打氣,又有人裝扮成動漫人物,感覺好好玩。賽道以直路為主,而又不會擠迫,非常好跑。<br />
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阿Fi則因為起步前,讓全馬跑手先上廁所,反弄得自己沒有足夠時間拉筋熱身。又因比賽中途鞋帶鬆脫,要停停走走引致抽筋。他說如果那些預備得更好,成績會更理想。都是經驗所得,下次留意就可掌握得理想。<br />
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問及今次台灣之旅有何感覺,他們都異口同聲回答:「台灣人好友善熱情。」接著就繪形繪聲的形容,那些熱情好客的台灣人如何如何。原本還以為他們會說什麼東西好吃、那裡風景好漂亮或好好玩,想不到他們反而留意的,是跟人的互動及態度。現在的小朋友,其實也不如坊間所講那樣重視物質和自我吧。<br />
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其實,今次得到添sir獎勵,可以免費參賽及旅遊臺北之行共有3位同學。分別是上面提及的阿Fi和Sky,還有因時間未能配合而未有前往的勞詠禧同學。<br />
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<span style="font-size: x-small;"><strong>中: 勞詠禧 (勞同學)</strong></span></div>
跟阿Fi和Sky不同,勞詠禧則比較安靜慢熱。問及今次未能參加臺北馬之旅一事,她娓娓道來:「一開始知道有機會去臺北10km比賽時,先跟爸爸談。可是因為學校未放假,爸爸因擔心影響課業進度所以不讚成去,我很無奈也沒有再跟多少人提及此事。及後訓導主任知道了,表示很讚成我參加。因那是努力被欣賞的成果,而且仍只是中三未有公開試壓力,那是一個很好的機會應好好把握。回家後我轉述了給爸爸知道,他也覺得好意外,因我們都不認為校方會支持請假出賽。」說罷,勞同學嘆了一口氣:「可是,卻因此錯過了比賽報名時間。我想,如果早點找學校的師長討論幫忙,也就可能參加了。」遇到疑難要是解決不了,也要找人幫忙商量,因為幫助可能就只等你開口去問,伸手就到。<br />
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雖然勞同學比較安靜,可是卻是個運動能手,「在老師眼中,凡運動的事都跟我有關,也會算上我一份。」她暫時最快的200米紀錄是31秒,而400米是1分12秒,時間快得出奇。<br />
長跑不如其他球類或競技性運動那麼有趣刺激,我練習時,都不時浮現很悶很想放棄的感<br />
覺。是什麼叫三位年少同學,那樣堅持如此磨人的運動呢?<br />
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阿Fi說:「跑步好開心,因為有人鼓勵支持。看見自己可以完成那麼長的距離,好有滿足感。」勞同學也很認同,覺得參與長跑活動,讓她做到一些其他同輩做不到的事情。Sky則表示跟朋友一起跑就不會覺得悶。<br />
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我想所有人也一樣,希望自己的努力得到別人認同理解,如果在當中有志同道合的朋友一同前行,就為暢快合意。那正正是幸福的其中一種表現,其實並不稀有,只是你有沒有去尋找追求。<br />
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講到堅持長跑練習的理由,勞同學跟我講了一個故事。<br />
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去年在馬鞍山有一個5km的比賽,當時她自己沒有把此事怎麼放在心上。未有按通知去取選手包,比賽當日也遲到,弄得比賽也沒法去跑。那朝勞同學趕到會場,看到添sir只好硬著頭皮走上前,也準備好被教訓的可能。可是添sir卻只說了一句:「跑唔到唔緊要,我知道你得就得架喇!」那一個「得」字感動了勞同學,「既然添sir話得,我就繼續跑落去。」有時一句簡單的說話,可以給人鼓勵及支持,所以請不要吝嗇表達每一個正面的想法。<br />
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除了添sir,同學們口中的「阿賴」賴sir也是他們的良師益友,他彪炳的戰積同學們都非常敬佩欣賞。<br />
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講及賴sir,Sky如此形容「他是恐龍頭,天使心腸。」外表看起來很嚴肅很惡,但對態度卻完全不同,非常溫和友善,而且說話充滿幽默感。阿Fi說:「他教得好耐心詳細,我覺得他是有教無類,不會介意我們跑得是快是慢。也不會夾硬迫你去,如果看見我們辛苦,會叫先休息一會再跑。」Sky也說:「有一次我打完籃球才去跑班,因為很疲累被賴sir留意到。他就跟我講,如果不行就不要硬來,回家休息吧。」。在那些事中,我看到同學們被重視、接受和肯定,也難怪他們對賴sir如此喜愛。<br />
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我所認識的添sir及賴sir,都是有要求的人。他們除了諄諄善誘外,對學生基本訓練要求的堅持還是有的。努力專心上課會有獎勵,但如果同學們不留心上堂或遲到,他們也會要求做掌上壓或跑圈作適當的懲戒,恩威並施。面對青少年人,他們多了一份耐心和愛護,為的應是讓他們可以在師長的護蔭下成長,有能力去肩負人生的責任。反觀對成人班學生,他們則會取比較直接及嚴格的態度,是因為我們已是成年人大多為自己的目標而來,而且應有自我負責及反思的能力,用那度態度對我們而言反而更為清晰有較。<br />
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<strong><span style="font-size: x-small;">訪問賴Sir賴學恩</span></strong></div>
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訪問的前後,是同學們口中的朱仔負責替我們聯絡,他們之所以有機會接觸認識添sir及賴sir,是透過朱仔所屬機構辦了一個社區長跑活動。因為他們看見現在的少青人,在課業的壓力很大,沒有閒暇去做其他的事。在一個健康的成長之中,不應只有知識上的吸收,更需要心靈和人格上的建構。而長跑運動正正提供了體格訓練,並學習堅持、克苦和目標導向。<br />
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經過活動後,也明顯看到同學們有所成長及改變。勞同學說她以前遇事會很易放棄退避,比如約朋友外出而遲到,就會乾脆不去又不會通知;但現在則會盡量守時,或者遲到也會通知對方和出現。學習誠信,在於人的成長極為重要,相信諸位阿sir也喜見此改變。<br />
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阿Fi在訪問尾段講了一段說話,我十分認同:「做咩事都要試左先,唔好理佢得唔得。好似長跑甘,一開始跑唔到甘長,但你去跑會跑下多D,跑下又多D,慢慢就可以跑到一個之前跑唔到既距離。」<br />
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阿Fi的說話,添sir/賴sir開班教導及讓他們到台北參賽,那一切通通說明了一件事 — 只要努力去尋求目標,自然會有幫助你的人和事出現,是你意想不到的。所以要努力朝著自己的目標,堅持做正確的事,就算暫時看不見可能性,都總會有機會出現。要是未開始就放棄,那才是真正的絕望,無論你是成年人或小朋友,都一同共勉之。<br />
</span><span style="color: #003366;"></span><br />Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-74123647886026262672015-12-29T01:21:00.000-08:002016-02-26T23:29:29.133-08:00丟掉100磅的馬拉松好友 --- Amy Yeung在我開始積極長跑活動的過程中,不得不提的是相識多年的中學同學AMY。如果沒有她陪伴我去2014年的<a href="http://toffeemarathon.blogspot.hk/2015/03/2014-10km.html" target="_blank">奈良10KM賽</a>,我就不會識認添SIR及一班跑友,也很可能不會跑馬拉松。<br />
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2014年12月,奈良酒店房內</div>
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記得當時問她,不如試試一起玩10KM賽事吧。她說:[我對跑步沒有興趣,我不會嘗試的。] 到2015年11月,已在雅典完成她的初馬,但那還不是她最大的改變。<br />
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去年我們在7月份決心減肥,我減了25磅,她共減了100磅~!!<br />
(有關我們減肥的方法,可參考 : 單靠跑步就可以了嗎? --- <a href="http://toffeemarathon.blogspot.hk/2015/09/blog-post_17.html" target="_blank"><< STAGE 1 減肥篇 >></a> / <a href="http://toffeemarathon.blogspot.hk/2015/09/blog-post_22.html" target="_blank"><< STAGE 2 運動篇>></a> )<br />
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2014年11月,圓滾滾的我們</div>
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2015年11月,看到變化了吧 XDDD</div>
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說到Amy,雖說我們是中學同學,可是我們從來未試過同班。她文科,是標準的乖巧文靜好學生 ; 我理科,則是頑皮嘈吵的小朋友。<br />
在7年中學生涯中,我們都不算很熟。但當年的我仍經常鬧著玩,在canteen的尾大叫到前頭:[Amy~!!!] Amy也會覺得好玩的笑起來 XDDD<br />
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F.7 Last day</div>
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當年的我們比現在看起來更成熟XDDD </div>
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因為我們之間有共同的好朋友,所以在畢業後仍有聯絡。Amy雖然文靜,但她是一個熱心慷慨的人,不時會搞一些活動讓大家有機會聚在一起,所以總有好友圍繞在她身邊。<br />
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大學畢業</div>
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Amy不介意關心付出,記得有些年我生活得很不如意,也因為頗嚴重的抑鬱症我收起了自己,朋友也沒有多少個...... 幸好有她作伴,很耐心的聽了我不少苦水,要不然日子真的很難過,也很可能不會有今天的我,那是我很想好好感謝她。在她身上,我學習到那種對別人的無私關懷,也因此而結交了更多朋友。<br />
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去年,我開始積極考慮減肥一事,也有跟Amy討論不如一試,因為對她而言確實更為需要。但她一貫不置可否的態度,我明白多講只會帶來反效果,只好不時提及慢慢"放毒"感染她。及後她說,當時猶疑是因為覺得自己已重達220磅,不可能會減得到多少,也太習慣原來的生活不想改變。<br />
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其實我大約也明白她的想法,可是她不是天生肥胖,應是後天飲食習慣影響,應該是有機會改變的。<br />
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小時候的Amy</div>
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就跟她講,我們都到了那一個年歲,如果再不做日後就會很難減,那是我們不可以錯過的last call。她聽著也只支吾以對,沒有表示什麼,但我講的大概有用吧。<br />
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及後有一天,Amy 找我一起去走動,當時我們體能不行,也只可以急步走,就如此開始了恆常的運動。她跟我講,有一天走在街上,覺得自己走得好辛苦,膝頭也開始有酸痛的感覺,身體的警號提醒了她要好好正視問題。<br />
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現在每次Amy把那張照片拿出來給新朋友看,也會換來一陣驚嘆。</div>
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接著就跟我一起開始控制飲食,一起定下目標,按一星減2磅速度,我減25磅,Amy減80磅(後來她再減20磅),我們都達到目標成功完成。<br />
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但她做運動仍沒有跟長跑連上關係,更不要談到馬拉松。[我對跑步沒有興趣,我不會嘗試的。] 她那一句說話仍不時被我拿出來開玩笑。<br />
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奈良馬拉松比賽團Amy沒有參賽,只當旅遊性質陪我去玩。但團中有更多的是全馬跑友,加上添SIR,整個跑馬拉松的氣氛非常強烈。比賽團開了一個What'sapp group,大家又很談得來,回港後仍不時聚會,也感染了Amy開始跟添SIR進行長跑訓練。<br />
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<a href="http://toffeemarathon.blogspot.hk/2015/03/2015.html" target="_blank">2015年3月的台灣萬金石</a>是我的初馬,也是Amy的第一個海外14KM賽事。也一如以往,我們都歡喜完成!<br />
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2015台灣新北市萬金石馬拉松</div>
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憑著一股衝勁,接著11月在雅典完成她首個馬拉松。<br />
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我看著Amy一路走來,明白她要走完那42.195KM並不容易...... 首先她1年內減去了100磅,再堅持把身體由急步行也會辛苦,到慢慢操練到完成馬拉松,可想而知那不是一天的功夫可以做到。<br />
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要是你問我,Amy是否意志超強,可以清楚的回答 --- 不是的。<br />
只是她在決定要一件事情之後,就不會再想其他問題困難,只會一股作氣去解決遇到的問題,一心想著如何達成。<br />
[要是不要做,一做就要把事情做好] 那種簡單的熱情,不會去留意什麼辛苦困難,自然不覺得事情艱辛。<br />
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Amy下一個馬拉松是2016香港渣打,因為考慮到斜路不少,我特地約她一起長課,我們一起繞了一個東九將軍雙圈。<br />
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沒有能不能,只在乎你的心。不要輕看自己,也不要放大困難。全心追求你想要的,並為之而努力,才不枉此生。<br />
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com4tag:blogger.com,1999:blog-14541919557512836.post-22788942119835883152015-12-16T21:54:00.002-08:002016-02-26T22:31:02.406-08:002015 廣州馬拉松<div>
11月頭雅典回來後,非常忙碌.... 沒有很好的休息,也沒有很好的練習。不知不覺的,就到了12月6日的廣州馬拉松..... 出發前一天才發現自己連GEL都沒有買,幸好還有3包存貨,一心只想著完賽就好的心態,最後那好天氣/好氣氛/好賽道 --- 那做PB絕佳的條件,叫我非常後悔沒有好好重視那場比賽。</div>
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比賽前一天到EXPO取選手包,天色陰暗雨朦朦<br />
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天氣好冷,又下雨... 我穿了厚衣服加羽絨背心也覺得冷。</div>
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上次香港渣馬沒找到自己的名字,廣馬有了~!!</div>
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今次跟跑聚的朋友一起去,很高興熱鬧。 </div>
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回到酒店,看到好貼心的歡迎牌,而且還是繁體字。<br />
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聖誕樹前來個財神POSE~ XDDDDD</div>
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到了比賽當日,上線前跑友接受了南方電影的訪問,我當然要把握機會拍下過程。<br />
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不正常廣馬3人賽前合照<br />
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比賽日早上雖然無雨,但仍很冷(約12度)。<br />
上線前我穿了風褸加膠雨衣,內面貼了3個暖包XDDD<br />
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上線了,大家擠在一起就不會冷。<br />
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快要開步了,前面綁著氣球的就是配速員(PACER),可是他們pacing不準..... 5:00的竟走在4:30前面.... 而4:30的開了5:xxmin/km (4:30均速應為6:27min/km)</div>
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起步了,參加人數雖多,但賽道寬闊,跑起來也不覺擠擁。而且天氣很好,看見頭上藍藍的天,感覺舒服。<br />
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氣氛相當不錯,沿途有很多工作人員和當地市民為我們打氣。<br />
(因為一路跑一路拍,所以搖得很厲害..... 不好意思)<br />
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踏上了廣州的獵德大橋<br />
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從橋上望去可以遠眺有[小蠻腰]之稱的廣州塔。<br />
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接著我一路走著走著來到一個隧道口,離遠已聽到一陣一陣的呼叫聲。<br />
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原來因為在隧道內呼叫會有回音,大家都鬧著大叫,非常好玩。<br />
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隨行的有頭上的藍天白雲。<br />
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經過一班妹妹在路條大叫 "你最棒! 你最棒!",男仕們應該很高興吧~!<br />
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別了妹妹們,到下一站小帥哥 XDDDDD<br />
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他們唱:[右手 左手慢動作重播,這首歌 給你快樂,你有沒有 愛上我]<br />
(((加油~! 加油~!加油~!)))<br />
我好想回頭大叫:[有~!!!] XDDDDD<br />
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路上遇到一位伯伯,見到他背上字句,挺有意思的。<br />
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又一大隊制服美女打氣團,男生們又怎能不PB?<br />
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今次廣馬之行也有留意當地樓價,平均一層也要一百萬人民幣.... <br />
究竟,一個月賺幾千元的普通市民如何安身? 又或者他們向上流的機會究竟有多少?<br />
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不得不提的是,大會安排每100米就有一個急救人員待命。開初聽到,還以為搞錯了,是1公里一個救護站是吧? 原來100米一個人員是真的。<br />
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有關按摩或急救服務我沒有嘗試,但看到工作人員熱心的表現,實在值得表揚。<br />
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到了最後10KM,因感到心口壓住,真的不能再跑.... 也沒有怎樣拍照,就一直走路回去。<br />
沿路上有不少參賽者為我打氣加油,感到很濃厚的人情味。<br />
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距離終點1公里左右,發現了鏡頭,又打起精神跑了一段。<br />
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終於回到終點,今次目的也握在手上。<br />
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可是成績實在難看....... 哭........<br />
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其實在廣州馬拉松的前幾天,發生了一些事...... 叫我很想不通,也很難過。<br />
那幾天都一直哭,也沒有睡好..... 今次廣馬之行拍出來的照片,很多也很難看......<br />
好在有大家在我身旁熱熱鬧鬧的,也真的感覺很歡樂。<br />
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在跑馬拉松的過程中,我想了很多....<br />
身邊的風吹得人好冷,心中力量也不多....<br />
腦海中只有一句說話 "前行吧,要堅持走到終點。"<br />
有時,人生就跟馬拉松一樣,也得捱過去.... <br />
回頭是沒有用的,只有一直堅持向前走,才能到達終點。<br />
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有很多事情,根本沒有辦法去解釋清楚....<br />
也沒有辦法去解除各人心中的疑問和誤解,說了也是詞不達意,言不及義....<br />
[無奈]一詞,沒有口可以講,也沒有心可以去交流,也終於明白了那個意思。<br />
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但我想,如果時光可以倒流,還是要做同一件事吧.....<br />
因為我們根本不需要否定過去,沒有昨天的我就不會有現在的我。<br />
比起為過去的事嘆息,改變現在、面對未來的意志才是最重要。<br />
有什麼問題或要改正,就由現在起努力吧..... 一點也不遲。<br />
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<br />Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-61569986467425477112015-12-14T23:09:00.000-08:002016-02-26T23:15:45.619-08:00[文章存檔] 沒有能不能—六十歲後的初馬原文發表於 FITZ <a href="http://fitz.hk/?p=23142">http://fitz.hk/?p=23142</a><br />
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(影片由FITZ拍攝)</div>
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在剛過去我們訓練中心的3週年晚會,教練添SIR在台上公報班上年紀最大初次完成全程馬拉松的一對夫婦 — 羅耀通(TONY) 67歲和余錦紅(KITTY) 63歲。<br />
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聽到時有點不敢相信,因為記得Tony在雅典馬跟我差不多時間回來 (他完賽時間為4:58; 我是4:57), Kitty則一年間已經跑過前後有3個全馬。而且他們看上去也不似那個歲數,尤其是Kitty臉上的皮膚好光滑,叫我非常羨慕。在添sir的穿針引線下,小妹有幸跟兩位前輩訪談,那次愉快的傾談讓我獲益良多。</div>
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訪問當日相當清涼,小妹穿長袖厚衣,卻發現Tony及Kitty只需穿一件短袖t恤,相比之下真是自愧不如。</div>
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本以為他倆夫婦身體十分壯健,所以到此高齡也能開始跑馬拉松是因為得天獨厚,可是原來並非如此。<br />
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兩夫妻中是Kitty先開始長跑,“4-5年前因為耳水不平衡,走在街上有幾次頭暈得差點要倒在地上,就去做詳細的身體檢查,怎知又查出多一個糖尿病來。” Kitty 說。因為知道自己患糖尿病,除注意飲食外,更開始恆常運動,”跑步一出門就可以,又不用約人訂場地,時間可以更靈活運用。” 因她仍有上班,所以方便工作時間也是一個考慮因素。<br />
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“一開始時未有足夠體能,所以連慢跑都不能,就由急步行開始。” 當時Kitty 58歲,由急步行開始到跑上半馬,當時她沒有想過可以完成馬拉松 “全馬對當時的我而言,是一件非常遙遠的事,覺得應該是年青或身體較好的人才可以做到。” 萬萬沒料到及後加入了添sir的馬拉松訓練班,在62歲的時候參加了人生第一次的馬拉松 “班上的氣氛很好,大家都朝著全馬目標方向努力。而又發現自己可以應付到訓練班的功課,增強了對完成馬拉松的信心。所以大夥兒在討論參加2014年大阪馬時,知道那寛鬆的7小時限制及熱鬧的氣氛,就跟大家去玩玩。” 就那樣Kitty就上了馬拉松的癮,及後2015年1月的香港渣馬,11月的雅典馬拉松,一年多的時間前後已經完成了3個馬拉松,下一個是明年1月的香港渣馬。<br />
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<strong><span style="font-size: x-small;">(左)2014年大阪馬拉松 (右)2015年香港渣打馬拉松</span></strong></div>
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”第二個是香港渣馬,未跑前有擔心,因聽說多橋多斜路好難跑。但完成後發現沒有想像中困難,可能因為自己事前有交足功課做好訓練,就沒有太辛苦。”Kitty在初馬大阪3個月後再戰香港渣馬,雖然渣馬賽道難度更高,但仍快上32分鐘。”跑到38km好疲倦,好辛苦,閃過一絲想要放棄的念頭。幸好同行有一班訓練班同學支持我,終於我跟他們一同到達終點。”堅持是長途運動最重要的信念,如果停下來就很容易放棄,除自身意志外,身邊人同行支持也十分重要。</div>
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到了今年11月的雅典馬拉松,隨Kitty參賽的還多了她的丈夫Tony。”Kitty說要到雅典跑馬拉松,我有點擔心,因她有長期病,若在當地出了什麼事,怎麼辦? 如果我一起去就可以照顧她。” Tony說,因此就決定一起去那趟希臘之旅。</div>
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Tony 12年前退休,因退休前工作時間長又時常要坐著批閱文件,加上缺乏運動,弄得腰又痠膝又痛。他說記得有一次落巴士,不為意的跳了下車,膝頭頓時一痛,就明白自己身體大不如前。”當時Kitty叫我跟她一起跑馬拉松,我說不可能的,搞不好跑到下半生要坐輪椅。” 但問題來了,本想報名參加的雅典10km,想報名時已滿額,他們就找添sir商量要如何做,怎料阿sir回應 ”那報全馬不就行了?” 那句說得輕鬆,也讓Tony重新考慮了跑全馬的可能性 “我想,那不如就試試吧,大不了也只是完成不到。” 話雖如此,Tony也積極到處尋找有關馬拉松的資料及書籍,並開始跟添sir操練,人要達到一個目標必須尋找方法,盡力投入和付出。最後他只用了一季的時間(90天),就成功到達馬拉松的終點線,初馬以4:58的時間完成。(有關90日訓練可參考 – <a href="http://toffeemarathon.blogspot.hk/2016/02/sir_26.html" target="_blank">專訪「添sir」馮華添教練(中)</a>)</div>
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<span style="font-size: x-small;"><strong>2015年雅典馬拉松</strong></span></div>
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問到Tony準備全馬是否辛苦 “辛苦當然有,但沒想像中那麼困難,因為訓練是按部就班。但另一方面,如果訓練完全不辛苦,那只因未盡力,也是無效的。” 他還說,訓練除了讓他跑畢全程,還令他身體變得更好,也大大減輕了腰痠膝痛的問題,精神也比之前更好。</div>
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Kitty在訪問期間有問,他們只有一些很平凡的故事,不知道是否值得一寫? 那樣做他們會否很高調?我想,那就是前輩們謙遜處世的態度。但我跟她解釋,如果只著眼於他們的戰績如何,是沒有意義的。事實上,一個年長身體不太好的人,已欠缺先天的體能優勢,如果他們沒有一些特別的人生態度和處理問題的哲學,是很難做到文中開首提及那一切,那是想要帶給讀者們知道的 — 馬拉松並不單要求體能上的強勁,更要有好的心態,遇上問題如何應對解決的智慧,和堅持到底的精神。</div>
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她的一句說話讓我好深刻 : [嗯,如果我們的故事可以感動到1-2個人去積極投入健康運動,那也很好。] 令我想起Kitty平日在運動場內派糖派gel,那種照顧別人的體貼。 在我每次訪問之先,也會早幾天預備好訪問大綱及問題給被訪者參考,但Tony是頭一個被訪者會先用紙和筆預備好答案。</div>
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正式開始訪問前,Tony說他不介意公開退休前是入境處助理處長,但如果跟文章主題沒有關聯就不用提及。按道理,Tony退休前因職務需要,會時常面對媒體,應對可謂駕輕就熟,本不用事先預備 ; 再講,小妹是何許人,能得到訪問的機會,寫寫他們的故事已是萬幸。但Tony沒有想那些,仍然當是一個很正式的訪問去做,預備好自己可以做的。在那細節上,你可以明白到一句說話:[態度決定高度],為什麼他可以在工作上升到那一個職位,為什麼他可以在如此高齡才開始馬拉松訓練並sub 5完成,那一切我覺得是取決於對事情的態度。</div>
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送上Tony的一段手稿,每次翻看都有一陣熱血的感覺。</div>
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為自己定下一個適當及感興趣的目標,再勇敢嘗試,努力堅持,你終會得到應得的回報。人生只有那麼一回,為什麼不讓自己多嘗試一點,就算是目標失敗了,當中經歷也會叫你成長並帶你走上另一條更合適的路。<br />
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<span style="font-size: x-small;"><strong>「添Sir」馮華添教練</strong></span></div>
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<span style="color: #003366;">添<span class="s1">sir</span>小貼士:</span></div>
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<li class="p1"><span style="color: #003366;">大家應按自己體能,量力而為。如果體能狀態未能接受高強度訓練,一定要由較輕鬆少量的練習開始。</span></li>
<li class="p1"><span style="color: #003366;">若參加訓練班,有長期病患或其他身體問題的朋友一定要如實告知教練,好讓教練明白你的情況去調節訓練。另外,萬一不幸在運動期間病發,在場人員都可以即時向醫護人員講明病歷,加快處理問題,減少悲劇發生的機會。</span></li>
<li class="p1"><span style="color: #003366;">其實很多隱性心臟病或突發病,在第一次發病時都會有先兆。如果大家在運動時感覺有不適,如胸口發悶發痛,呼吸不順,手腳麻痺等,那可能是身體給你一個提示。最好要先暫停活動,找醫生做詳細的身體檢查並找出原因,對症下藥。此類隱性疾病也可能出現在年青健康的朋友身上,大家不可掉以輕心。</span></li>
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<br />Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-39905567824906060242015-11-27T22:55:00.000-08:002016-02-26T23:15:34.373-08:00[文章存檔] 專訪「添sir」馮華添教練(下)<div class="separator" style="clear: both; text-align: left;">
原文發表於 FITZ <a href="http://fitz.hk/?p=22188">http://fitz.hk/?p=22188</a></div>
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<strong>面對不同賽道 要懂得靈活變通</strong><br />
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添Sir:為訓練班而編寫出來的時間表,因是為大眾同學去設計,訓練基本上指向一個正常比賽(即比較多平路的馬拉松),這個大方向,不會遷就各人參加不同馬拉松比賽而改。<br />
大家要明白一點,走平路和上斜路是不同的。走平路一定是用均速,但如果上斜路都依照用回平路那個均速,就會”洗大咗”浪費體力,影響整體比賽表演。上斜時慢十秒八秒是很正常,而落斜時維持本身均速,已經可以賺回大部分失去的時間了。若堅持維持均速,上就會吃力,落又要留力減慢,那當然會跑得辛苦又做不到成績。<br />
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面對一大班學員時,很難做到為每個同學都度身訂造訓練計劃。所以學員皆須要靈活變通,對自己選擇參加不同賽道要有所調節。但以平路來說,以均速跑就是一個大方向,而自己就要因應所選目標而作出轉變,不要一本通書讀到老。<br />
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<strong>受傷是因為訓練過量?</strong><br />
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添Sir:訓練若是跟著每週訓練量40km、50km、60km、70km、80km、90km<br />
一路慢慢加多,這種循序漸進的方法一般人應該可以接受得到。因為我要求同學自己最少在兩個星期裏,要跑6日相同長度之恢復跑,然後才再增加一公里,以增加了的長度再練6日,這樣慢慢加上去,應可足夠適應。而另外每週兩次的集體訓練課,我也會將訓練量慢慢加上去。<br />
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比如,同學本星期跟足指示參加訓練,那下星期的訓練量就算增加,也可自然做得到。但如果缺課或沒有跟足,按時間表下星期再加訓練量的話,就等如增加了雙倍的要求,因為上星期缺了操練,體能未必能跟著原定計劃提升。我不贊成大家跳級,大家最好是每一課也出席,因為你這樣才可遁序漸進。<br />
如果學員經常缺課又強行按時間表操練,及後又說那裏痛那裏不妥,這是可以預期的。學生要明白我設計那時間表背後的理念,如果缺了幾課回來就不要做足,一感到痛楚就要收手。所以學員要自己調節,遇到缺課、訓練少了,訓練時的要求,甚至比賽成績,也不要有太高的要求。<br />
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每次上課我都會記錄同學有否出席,因想要掌握大家的出席情況。訓練斑雖然人多,但誰每一課都有出席,都有遁序漸進訓練,我是心中有數的。<br />
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<strong>戰勝心魔最好方法是作充足準備</strong><br />
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添Sir:如果大家一起訓練,一起進步的話,在比賽時你就要有信心,大家都可以有好的表現。如果你確實知道準備充足,信心自然會強。<br />
做足功課信心強是應該的,因為知道自己可以做到,但仍若有所擔心,都只是給自己的一個假像。經常聽到學員在比賽前,說那裡不舒服、害怕抽筋又害怕不夠氣,我會說:「怕甚麼呢?過了終點你就會乜事都無㗎啦。」完成之後甚麼也可放開了,所有跑之前的擔心不適也沒有了。<br />
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其實心理問題很重要,醫治心理病的最佳方法,就是要有充足準備。準備不充分,那當然有所顧慮。<br />
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有時明知自己準備不足,但仍想跟著同一目標時間的隊友一起跑,在稍後的路段,問題就會自然浮現(如抽筋,不夠力) 最終也要被迫慢下來。但若明白自己問題,降底比賽目標,就可以平平安安回來,免卻抽筋或受傷的機會。這就要學員明白自己底蘊,而從中調節了,自己沒有足夠的預備,不應強求一個過高的結果。<br />
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若果同學依著計劃去訓練,到了某一個階段,就會發現自己有所突破。學生一開始可能會不適應訓練方式,比如最初跑15個或20個400米快/100米慢時,會覺得很吃力,但一直練下去,到了跑30個400米快/100米慢時,反而不覺吃力,而且輕鬆,這個就是發現自己已經進步了。循序漸進就是有那一個好處,讓你在可承受範圍內進步,看到突破就可提高自信心,那就可以放心在比賽時做出好成績。<br />
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這是很重要的,我不能看穿你的內心和背後有沒有在努力,靠的是自己的堅持和信心。<br />
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<strong>了解自己 訂立目標</strong><br />
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添Sir:有人跟我說:「不用分組吧,直接開設Sub 4班、Sub 5班。」如果我這樣做,又不做測試的話,可以說是盲目的。<br />
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跑得很快的朋友,參加Sub 5班是沒有意思的。也不是你想跑430,就可以去參加430的訓練。因為你未必清楚你自己的體能狀態。<br />
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而在測試中,會因有競爭而逼出潛在的能力,沒有經過測試而自己訂一個目標的話,就不一定會準確。訂了個較慢的目標,就會容易達到但卻浪費了訓練時間;訂了一個過快的,很難完成更會影響自信。<br />
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所以用測試分組,目的幫助同學認清自己的能力,找出正確目標,繼而參加一個較適合的小組進行訓練,那參加訓練班才有意義。<br />
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<strong>選好賽道 測試實力</strong><br />
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添Sir:如果要選擇比賽測試自己的真正實力,大家不用強求去挑戰高難度賽事,所以我組團參加的比賽,皆以平路為主。<br />
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韓國首爾的中央日報馬拉松,就組團去了七次,原因是那條賽路比較平坦,容易做出好成績。如果財政負擔得起,德國柏林及澳洲黃金海岸更是一個最好的選擇。<br />
我選擇比賽時,除了賽道是否平坦,也根據學員曾經在這些跑道做出甚麼成績,而決定那個比賽值不值得再參加。<br />
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黃金海岸,參加一次要萬多元,但賽道又直又平。賴學恩(編按:被譽為前香港馬拉松一哥)最快的兩次個人紀錄,2小時29分17秒,2小時28分38秒,都是在黃金海岸作出的,這完全是實質的成果。<br />
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雖則說黃金海岸沒有像其他大賽般受精英追捧,只因獎金不高,若她肯花錢請到基比沙拉斯那等名將出賽,必會做到更好時間,黃金海岸肯定是一條快賽道。<br />
柏林馬拉松亦是公認的快路,因為世界冠軍都會參加,想打破紀錄的都會選此賽道。 你看日本隊會選擇在柏林做成績/做紀錄,因為在他們之前,有日本跑手在那裡做出好成績,後繼者易依著之前選手的時間,就容易創出/打破前人紀錄。<br />
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所以,我們如果選擇走別人行得通的路,這樣信心就會更大。首先為自建立信心,而在訓練時又積極符合要求,信心又再大一點。揀選合適的比賽路線,在比賽時又發揮得好,往後的信心就更加增強。<br />
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訂立正確目標,懂得好好為自己舖排一條好走的路,再在其中不斷努力,取得正面成果再增強自信,從而進入一個良性循環,是不斷進步的方法。<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Qy4EaUKcBknPIt0vsWuyRv_Y76g_-NlzsKmKuXHs-4I6KoEt9udFH-v4u_qdA-Ql5qn1P1BG8lz-9iIHQAVvtm0HhV4awNZGrGMXF44drcvSVqyV2WxDYCaDhmNDpfnFC2eSxQ8TN1A/s1600/%25E5%25B0%2588%25E8%25A8%25AA%25E3%2580%258C%25E6%25B7%25BBsir%25E3%2580%258D%25E9%25A6%25AE%25E8%258F%25AF%25E6%25B7%25BB%25E6%2595%2599%25E7%25B7%25B4-%25E4%25B8%258B_01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="290" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Qy4EaUKcBknPIt0vsWuyRv_Y76g_-NlzsKmKuXHs-4I6KoEt9udFH-v4u_qdA-Ql5qn1P1BG8lz-9iIHQAVvtm0HhV4awNZGrGMXF44drcvSVqyV2WxDYCaDhmNDpfnFC2eSxQ8TN1A/s400/%25E5%25B0%2588%25E8%25A8%25AA%25E3%2580%258C%25E6%25B7%25BBsir%25E3%2580%258D%25E9%25A6%25AE%25E8%258F%25AF%25E6%25B7%25BB%25E6%2595%2599%25E7%25B7%25B4-%25E4%25B8%258B_01.jpg" width="400" /></a></div>
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<strong>訪問後感想:</strong><br />
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訪問過後,讓我更加進深認識添SIR,另他的教導更為立體。<br />
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做人做事要明白自己,定立目標,要努力不計較向目標奮進。在進程當中,也要不時檢討個人情況及能力,調節自己。不要單看眼前,還要考慮到更遠大的可能性在前頭。<br />
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我想那正是跑友們常常講「長跑長有」的真義。<br />
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本篇訪談,原本想用筆錄形式加上個人感受去做。但在訪問過程中,添sir所講述之內容實在太過豐富,自己翻聽數次,每段都不希望大家會錯過。所以不如整理錄音片段供大家細聽,希望對每一位對馬拉松有興趣的朋友帶來莫大的幫助,並更加進深認識把我帶上馬拉松的恩師 — 馮華添教練。<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh44ayfa45pInGaj2YeG0NMSEetgmOQQ9XXUiWxMXq13xAcGlolo-Rkxf7Nwq6jWQYLerskKxn9EIp_Pblx7lFAMEVk5IfKZkSX1Drju7rS3eOC78khiwtl1U3fGAVgkloBexFlxSS2ITM/s1600/%25E5%25B0%2588%25E8%25A8%25AA%25E3%2580%258C%25E6%25B7%25BBsir%25E3%2580%258D%25E9%25A6%25AE%25E8%258F%25AF%25E6%25B7%25BB%25E6%2595%2599%25E7%25B7%25B4-%25E4%25B8%258B_04-1024x746.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh44ayfa45pInGaj2YeG0NMSEetgmOQQ9XXUiWxMXq13xAcGlolo-Rkxf7Nwq6jWQYLerskKxn9EIp_Pblx7lFAMEVk5IfKZkSX1Drju7rS3eOC78khiwtl1U3fGAVgkloBexFlxSS2ITM/s400/%25E5%25B0%2588%25E8%25A8%25AA%25E3%2580%258C%25E6%25B7%25BBsir%25E3%2580%258D%25E9%25A6%25AE%25E8%258F%25AF%25E6%25B7%25BB%25E6%2595%2599%25E7%25B7%25B4-%25E4%25B8%258B_04-1024x746.jpg" width="400" /></a></div>
<br />Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-81280523156641488372015-11-27T22:49:00.000-08:002016-02-26T23:15:17.497-08:00[文章存檔] 專訪「添sir」馮華添教練(中)原文發表於 FITZ <a href="http://fitz.hk/?p=22004">http://fitz.hk/?p=22004</a><br />
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<strong>如何理解90日內練成馬拉松?</strong><br />
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添Sir: 訓練班開始時,每個學生都會做一個速度測試 (6 x 400m),然後按測試的結果,計算在馬拉松比賽中可以完成的目標時間。</div>
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如果計算出來,你的目標完成時間是六個多小時,那六個多小時就應是你完成十三個星期(即90日)訓練後的全馬目標,你不會在十三個星期後突然跑到五個小時。若果,你在訓練前測試之速度,可以做到三小時的目標,那完成訓練後你就應可達到三小時的成績。</div>
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其實,90日的訓練計劃,由速度最慢至最快的朋友都適用。因為是一個循序漸進的訓練過程,幫助你把自己本身應有的體能及速度通過三個月的訓練,提升到一個較好的狀態,在比賽時好好發揮。你不用刻意加快訓練進程,因為狀態恐怕未到比賽時已經回落。</div>
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相信大家都明白,如果希望做到好的成績,就必需按時間表投入練習。但到了後期,時間表會越來越密集,除訓練外自己可用的時間也會越來越少。可是,如長時間只顧訓練而弄得分身不暇,會對家庭、工作、朋友造成影響。為減少其他不必要的壓力,把訓練期定為三個月,一個不太長的時間,可令學員安心地暫時專注於訓練,那比我開辦更長的課程效果更好。</div>
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再者,大多數人都沒有太多耐性,去等待結果出現。半年後等到結果,跟三個月後就知道,中間存在有很大差別。我希望減底學員因此而中途放棄的情況,讓學生到達馬拉松的終點線,並得到自己應得的成果,是我作為教練的期望。</div>
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這個三個月的計劃,就是根據我自己十多年的經驗,再考慮大家可以付出的時間而制訂。我再強調,90天的訓練,目的不是要令你成為精英跑手,只是帶你走到你應得的馬拉松成績而已。</div>
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<a href="http://www.red-publish.com/big5/book/1875" target="_blank"><img alt="九十天練成馬拉松" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghvuz3Vap9RMFJs592Pz_hxA1fiitJ3nOZEGdaCMs5x74_fjC2MDFvtSCoccl7x9jNjKs80BopNF-iosNS3Z11VQjKcMfw9J0N_ldolP1i6as8ryq9mmhLbIvMR_FL8si1EZn-n2-7z2s/s400/%25E5%25B0%2588%25E8%25A8%25AA%25E3%2580%258C%25E6%25B7%25BBsir%25E3%2580%258D%25E9%25A6%25AE%25E8%258F%25AF%25E6%25B7%25BB%25E6%2595%2599%25E7%25B7%25B4-%25E4%25B8%25AD_book.jpg" width="297" /></a></div>
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<strong>按2.4Km測試成績<span class="Apple-converted-space"> </span>按學員分組訓練</strong></div>
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添Sir: 在訓練的質與量方面,不同速度組別的學員,訓練的內容也當然有別。如果是跑得較慢的組別,不能要求訓練時跑得又快又多,要安排一個較輕量的訓練,讓他們可以應付。</div>
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其實,之前提及的速度測試 (6 x 400m)的結果也反映了各人不同的體能,及可應付多重的訓練。跑那測試的六個圈的時間並沒有做假,按速度測試計出馬拉松的目標時間,也就是你本身可以做到的目標。再按著自己速度組別的時間表訓練,全馬目標時間是可以達到的,要對此有信心。</div>
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做不到目標,最主要是沒有訓練足夠的里數,學生比較容易忽略在沒有上課的日子,就忘記或沒有按時間表指示慢跑儲里數。其實那是非常重要,因為沒有足夠的里數基礎,速度就很難提升。舉個例子,最初你只可以跑20個400米快/100米慢,但之後又可以一路增加圈數,那是因為有慢跑的里數作基礎,體能有所提升,速度及氣量自然增加,就可以跟上時間表進度一路進步。</div>
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但現實生活繁忙,有時因為工作或家庭生活上的安排,令人撥不出時間跑到足夠里數。那不緊要,若發現自己不能達到所要求每星期的里數,那就要將完賽目標時間按情況加大。大家要明白里數與成績成正比,訓練里數不足,當然不能要求最初測試出的預計時間,適當地把目標調至合理的水平 (比如,原本測試出可4小時完成全馬,因里數不足就要加大至4:10,甚至4:30或更長,按情況而定),那就會比較容易得到自己應得的回報。</div>
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每個人付出都想有回報,但不能期望付出少而又可以得到更多。得不到想要的成績,先不要失望,要反省自己有沒有足夠的付出及投入去參予;更不要跟人家比較,因為各人投入的努力不盡相同。</div>
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<strong>訓練是風雨不改<span class="Apple-converted-space"> </span>除非雷暴颱風等危險情況下</strong></div>
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添Sir: 2011年尾,組團帶190多人到韓國跑馬拉松。比賽當日氣溫不足十度,又因下大雨,變得異常寒冷。我一如以往為學生進行錄影,拿著攝錄機等待的時候,冷得手一直在震。當時心裡很焦急,怕大家給那場大雨搞跨了,辜負各人那麼長時間的努力。我心想: “唉,大家準備得這麼好,那麼多人參加這個馬拉松,想取得好成績,竟然天時不就,真是十分不值。” 最後,終於等到他們回來,驚覺發現有不少跑手Sub 3,大部份跑手成績很好,讓我喜出望外。</div>
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及後回想,如果平日的訓練,冷又不跑,熱又不跑,下雨又不跑,是不會有今天這個結果的。因為比賽存在很多變數,尤其馬拉松需時較長,所遇到的情況就可以更多,若訓練時已適應不同情況,那便會更易應付。辛苦的訓練,在比賽時必定有所作用。</div>
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<strong>面對困難<span class="Apple-converted-space"> </span>最需要是堅持向目標朝去</strong></div>
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添Sir: 當時我在距離終點20米左右的記者台,拿著攝錄機拍攝學員衝線情形。見到他們回來時,很多都相擁而哭,因為這次比賽真的很辛苦,但又拿到好成績,心情都十分激動。可惜當時離他們太遠,未能即時一起分享那一刻的感動。</div>
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完賽後,我們在運動場外集合,我跟他們說: “大家做得很好,估不到這麼差的天氣,仍可以保持這個成績。其實今天大家經歷了一場艱苦的比賽,做到這個成績,是相當好的啊。”</div>
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跟著我又說: “如果今日的環境,這麼艱苦也可以跨過,人生尚有甚麼事可以難到你呢?”</div>
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說完之後,很多人都哭了,我自己也是。每一次講到那裡,我自己也會眼濕濕…… 可能因為比較感性的關係。</div>
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其實那是一個很好的體驗,人生有甚麼困難可以難到我們呢?</div>
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如果放棄了,就是慢慢行回終點,或要坐車回去,這會是因為不夠堅持。</div>
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如果肯堅持,就可以過終點; 如果堅持,就可以得到我們應得的成績。</div>
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這就是我們訓練,希望學生可以做到及明白的事。無論放在跑步或套用在生活之中,道理也一樣如是。</div>
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除了追求跑步成績外,也希望大家可以對人生有更深的領悟及成長。透過辛苦努力堅持的經歷,除了鍛鍊身體也磨練了鬥志,他朝若遇到問題時,就不會那麼容易放棄,可以繼續向前。因那堅持的信念已成為你的下意識,遇到問題困難時的自然反應。就好像如果你看到下雨仍會堅持訓練,不會隨便提出要休息。這就是我們訓練時風雨不改的原因。</div>
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大家在訓練時,遇到困難可以從中領受道理,那些困難並不會令我們失敗,是叫我們成長。試想,如果我們在惡劣情況下仍可做出好成績,那事實就會增強我們的信心,讓目標眼光更為遠大,叫人不斷進步。</div>
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我希望,不單只是在教跑步,更可以鼓勵到一些沒有目標,或者目標不夠清晰的朋友,可以在跑步時領受到一些道理,進而運用到人生之中。</div>
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<strong>訓練期間 請專心一致</strong></div>
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添Sir: 對每位學員,我都會重覆強調一點 — 就是希望在這三個月裡面,不要參加其他賽事,不要做一些額外的訓練。</div>
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因為我們是根據測試按各人體能分組,並安排學生應做的功課。若果學員再做一些額外的訓練或參加比賽,體力就未必能應付,就要將我訂的計劃再降低,一心二用只會拖低出來的效果。所以當大家報名參加訓練,去應付一項比賽時,就應專心集中去為這個目標而努力,爭取在可能範圍最好的成績。</div>
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再講講有關參加太多比賽的問題。按我們訓練班模式作一個例子,長課一般都定在星期六,而坊間比賽通常都是安排在星期日,當你有比賽就會怕影響表現,而減少了星期六長課的質與量,甚至取消該星期的長課練習。或者同學會打算在比賽後補回這一課,但問題是就算你在比賽當天,或星期一補回,也會因為休息得不充分,而影響接著的基本訓練課程; 但若不補回那個長課,問題就更大,相信大家都很了解長課的重要性。又或者,你不幸在比賽期間發生意外,重至受傷、輕至腳痛長水泡等問題,會影響你跟著整個星期的訓練。</div>
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這些問題因甚麼而起? 只因報了一個10公里比賽或半馬比賽而已。這其實是不應該,亦十分不值得啊。</div>
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既然大家訂了一個目標,就專心地朝著這個目標去準備好了。</div>
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-73661381941979528562015-11-27T22:28:00.000-08:002016-02-26T23:15:26.108-08:00[文章存檔] 專訪「添sir」馮華添教練(上)原文發表於 FITZ <a href="http://fitz.hk/?p=21756">http://fitz.hk/?p=21756</a><br />
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雅典是馬拉松的發源地,42.195公里的由來。可是雅典馬拉松卻未必跟10月的大阪馬拉松一樣,廣為跑友所熟識。<br />
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馮華添教練,人稱添SIR,或者你曾經在各大媒體看過有關他的報導及訪問,其高足賴學恩(前香港渣馬連續9界冠軍)及曾訓練現役香港馬拉松代表周子雁在2010年憑著黃金海岸馬拉松升到當時香港女一,有驕人的訓練成績素有金牌教練之美譽。可是大家又未必知道,跟添SIR出團去跑海外賽事,他豐富的經驗及細心周到的安排,是多麼令人放心的一回事。<br />
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去年曾參加某旅行社的馬拉松團而跟添Sir訓練,今次小妹再次跟添SIR出團到雅典跑海外賽事,想藉此機會跟教練訪談,讓大家更了解添SIR對馬拉松的熱愛和執著,及跟我作為一個學生的對談看到不一樣的馮華添教練。<br />
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<strong>專訪聲音版:</strong><br />
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<strong>文字版</strong><br />
<strong>第一次組團參加雅典馬拉松是什麼時候?</strong><br />
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添Sir:第一次在2010年。因當時在報紙上看到,2010年是馬拉松的2500週年,所以決定到起源所在地 — 雅典 參加該年比賽。<br />
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<strong>2010年的雅典馬拉團其實是一個籌款活動,所以別具意義。</strong><br />
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添Sir:我2008年曾患癌症,因而認識了防癌會。所以在2010年籌備雅典比賽團其間,決定將該次參賽定為一個籌款活動,目的希望可以盡一分力去回報曾幫助我的防癌會。<br />
組團時,曾聽聞同行的92位跑手中,有數位癌症病友。於是我就嘗試接觸他們,問是否願意公開病友身份,並在那次雅典馬拉松比賽為機構籌款,其中有4位願意那樣做。於是就連同我自己,合共5位癌症病人的資料電郵出去跟各方友好說明此事,希望可以為防癌會籌款,同時亦為一個剛成立的精英跑手基金會募捐,大家可以自由選擇捐助那一個團體。<br />
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<strong>闊別比賽20年 為慈善再參加馬拉松</strong><br />
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添Sir:我最後一次參加比賽是在1991年。差不多20年後再落跑道,參加2010年雅典馬拉松,是因為背後有著非常富意義的籌款活動,所以就義不容辭。<br />
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<strong>每次出團,添SIR都會為每一位團友拍照,由第一位拍到最後一位。</strong><br />
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添Sir:因為之前一直都有幫團友拍攝比賽過程的做法,所以那次雅典馬拉松,我是帶著攝錄機跑的。但因自己都參加比賽,要拍攝每位團友過終點衝線片段是有困難,就唯有想辦法盡量將每個人都拍攝入鏡。<br />
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大會是按各人最佳成績而分段起步,而我的個人紀錄是2小時44分,所以被安排在較前區段先起步。開步後就趕快到達1km位置拍攝經過的團友,等到最後一位經過後,就再繼續上路。到30km過後,又開始放慢腳步,拍下途中遇上的團友。之後就一直沿路上留意身邊有沒有團友經過,一碰到就停下開機錄影,之後又繼續向前跑。<br />
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但那次也有少少遺憾,因為我快到終點過線前,把攝影機交托其他已跑完的學生代為錄影。但不幸地,因時間關係沒有說明清楚有關操作,他們弄錯了攝影機的操作按鈕,結果各人終點衝線片段就未能錄到。其實我是十分希望,為大家在馬拉松2500週年發源地,那極具意義的比賽多作錄影留念,可惜未能圓滿。<br />
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<strong>為何今次不參賽 又不發起籌款?</strong><br />
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添Sir:2010年因有責任在身,若我未能完賽就會少了約四萬元的捐款,所以一定要跑。相比在終點拍攝,是我要完成的更大責任。<br />
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今次我最初報名參加今次馬拉松時,也想跟上次一樣為籌款跑畢全程。但經跟朋友傾談及詳細考慮之後,因不希望令人產生誤解,覺得我辦的雅典馬拉松比賽團是以慈善籌款作招徠,為免利益衝突,所以今次就沒有發起籌款。<br />
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既然今次並非籌款活動,就沒有參賽的必要,反而更希望為初次跑馬拉松、在馬拉松發源地比賽的跑手,多留錄影作紀念,那更有意義。<br />
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<strong>添Sir為團友攝製的錄影,經剪輯後會製成DVD。希望取得DVD的朋友每隻捐出20元,有關款項累積作幫助有需要的人</strong><br />
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添Sir:早前第一次動用那筆善款,以扶貧的方式,送了一部冷氣機給一個癌症病人的家庭,讓病患在日常生活中可以舒適一點。<br />
我覺得錢要好好運用才會再來,雖然現在來源不是很大很快,但始終你有用時自然會有供應。如果大家取得DVD時放下20元,覺得可以幫到困苦中的人有個希望,那可以隨心再多給一點。<br />
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其實款項現在還有多一個來源。有兩位曾經捐贈器官救人的學生,為表揚他們的善行,我已宣佈終生免收他們的學費。但他們不肯不交學費,所以就將他們所繳的費用全數撥入善款之中。<br />
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<strong>用長跑去幫助不同的人-添SIR為黃大區基層青少年主持有關社區長跑活動,並為有心再進一步的小朋友開設每星期一晚的免費長跑訓練,並獎勵有成績的學員,參加台北馬拉松10K賽。<span style="color: #333399;">(註1)</span></strong><br />
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添Sir:得到今年參加台北馬拉松10K賽獎勵的一共有三個名額,全部都是14、15歲。但其中有位女同學於比賽時尚未放假,而她的家人不太贊成請假參加,所以今次未能去台北參賽。我安慰那位女同學說不用灰心,因那是你的獎勵,會留保名額待將來在更合適的時間讓她去。後來學校知道那件事,好鼓勵她參加,但可惜因錯過了時間而最後都參加不了今年的台北馬拉松10K賽。<br />
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其實我並不是要求他們跑得快,只希望那班小朋友用心去練習、出席率高和投入認真。設立獎勵是希望鼓勵後來參加的人,並吸引更多那類基層青少年參加長跑活動。今年那個計劃又開始,希望不多不少會收到預期的鼓勵性效果。<br />
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<strong>同行陪伴 生命改變</strong><br />
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添Sir:最初為慈善機構辦的長跑活動有13位小朋友報名,完成社區活動後有3個繼續參加訓練。<br />
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經過一段日子的相處之後,很感恩看到小朋友有好的改變,有一位,再無沒有跟黑社會在外過夜和作瘋狂的事。另一位,以前很驕傲看不起老師,所以不受教也不按指示交功課,所以他經常被罰留堂,過後他才可以去運動跟我們跑步。最後他改變,為著不想留班,就乖乖交功課和溫習,連父母都覺得好開心。<br />
跑步訓練的規律及中間所得的成功感,讓他們明白不少人生道理,那是我們最希望幫助他們了解的。<br />
<strong></strong><br />
<strong>成人班跟青少年班有甚麼分別?</strong><br />
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添Sir:我覺得成人參加長跑班是目標而來,而小朋友就是我們提供目標。<br />
小朋友班,我是希望先吸引他們參加,再用獎勵幫助他們訂立目標。相信他們到了合適年齡,可以參加正式馬拉松比賽時,會比其他人行快一步,因為他們早早已受訓練有良好的底子。<br />
<strong></strong><br />
<strong>添Sir每年四季之訓練 都會辦一些馬拉松團 作為該季之訓練目標</strong><br />
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添Sir:通常都是了某個比賽而參加,我會在開課前開辦長跑講座講解,加上訓練開始時是會有速度測試(6 x 400M),幫助學員為自己尋找目標,定立目標後就朝著那方向去做。 那個目標是真實的,因為你切切實實跑了那六個圈,沒有也沒法作弊。本身自己有如此體能,才會跑到那個成績,大家要相信及明白那一點。 我認為,如果沒有一個終極的考試,讓自己看見過去一季訓練努力的成果,那參加馬拉松訓練班就會少了一層目標和意義。<br />
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<strong>做人做事都應該訂立目標</strong><br />
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添Sir:做人,凡事都要訂目標。<br />
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我未教馬拉松班之前,是警察體能教官。當時常常在想,可以為那些入機動部隊訓練的警察,做些什麼? 他們大都二十多歲,還有三十幾年才退休,那段日子如果過? 要明白,做警察通常不會中途辭職。 所以我跟他們講,有沒有想退休的時候仍然是 “老軍兼老散”? 即是最低級,退休前幾十年都要”被人點”,刻意帶出那個難過的情況。跟著再問,有沒有人想過退休前要升到什麼階級? 跟著他們就起哄,有人說 “我想做警司!”、 “我想做警務處長!”<br />
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沒有問題,其實講得出來就是一個目標。<br />
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<strong>訂好目標 專心努力 不要計較</strong><br />
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添Sir:如果想要達到目標,現在開始你勤力做就可以。為自己儲蓄積分,不要怕吃虧,人家不肯做的要當仁不讓。那就是我說的:”做人要有被利用價值”。<br />
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無被利用價值,即是你一無是處,無一可取。如果你多次被用,不要想著”「能者多勞」句說話洗死我咩!” 要明白,因為你有經驗做得好,才會叫你做完再做,上級不用安排新手做,做完又要覆查,一交給你就可安心。那但凡以後出現同類工作就會找你,就會變成你的個人專屬優點。做人不要推卸責任,反而要搶著去做,那機會才會來。<br />
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有時候要旁人提醒,人才會明白過來。當時我是任教PTU體能訓練,他們之後都好積極做投入操練。看見我,學員拿著啞鈴都十分認真。就因為如此,凝造到一個非常積極的氣氛,連機動部隊的校長都因為聽到操場傳來響亮而有節奏的叫喊,從寫字樓走來一探究竟。事後,校長盛讚我們好有紀律,好有團隊精神。<br />
<strong></strong><br />
<strong>盡己所能 助人自助</strong><br />
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添Sir:我覺得我上班,只是做體能訓練,每日做喜歡的事然後出糧,多少覺得過意不去。所以就希望可以藉著當時職位,有機會可以對著一班一百七十多人說話,鼓勵他們向上,要有進取心。同時團隊就會少犯錯,自動自覺就會好管理。<br />
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既可鼓勵別人發奮,又可幫助團隊變得容易管理,是一舉兩得。<br />
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<strong>訓練首要 自動自發</strong><br />
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添Sir:過去十幾年,用那種方式可以做到好的效果,所以我也把同樣原素帶入跑步班,希望激發大家自發去做。每件事也一樣,自發才可以做到最好的效果。我面對的學員,有大學生什至更高學歷,他們都擅長思考分析,所以強逼是沒有用的。<br />
如果我逼你們去寫個 “人” 字,要落堂之前交。你們會隨便寫給我,但不可能達到令人滿意的標準。但如果倒轉,是你自己想要寫個 “人” 而且是要見得人,就會變得好認真,來回寫到滿意為止,那樣才是最好的。<br />
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“自發就做到好嘢,唔自發就做唔到好嘢。”所以要鼓勵人,要自發尋找目標,再朝著目標努力,取你應得的結果。<br />
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逼是沒有用處的。好像說逼你跑,訓練時或者可以逼到,但比賽時都不見教練,又會回到自己那一套……<br />
<b></b><em><span style="color: #333399;"></span></em><br />
<em><span style="color: #333399;">(註1)有關添SIR為黃大區基層青少年主持有關社區長跑活動,可參考如下。<span style="line-height: 1.5;">而為有心再進一步的小朋友開設每星期一次的晚間免費長跑訓練,是另外開設的延續,讓有心有力的小朋友可以有進深投入長跑運動的機會。</span></span></em><br />
<em><span style="color: #333399;">美差會潮浸服務聯會與黃大仙警署合辦 — 跑出人生正路向 II </span></em><br />
<em><span style="color: #333399;">對象:參加學生為區內小四至中六學生, 目標人數約30人, 他們都是來自社會最基層的學生。</span></em><br />
<em><span style="color: #333399;">計劃目的: 透過長跑訓練,向青少年灌輸堅毅不輕易放棄精神,引導他們為美好的將來定立目標方向,努力奮鬥,因此他們就能珍惜自己,遠離罪惡。</span> </em>Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-66438589162306423362015-11-21T22:57:00.000-08:002015-11-21T22:57:18.930-08:00VLOG 訓練班週年晚宴 曬馬大行動 執野篇<div class="separator" style="clear: both; text-align: center;">
今次係VIDEO BLOG,大家睇片啦~ THX :)</div>
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-89231183950802570182015-11-21T21:42:00.000-08:002016-02-26T22:31:33.583-08:002015 雅典馬拉松之旅 ---回憶錄旅程中拍了很多無聊片段,一次剪輯跟大家分享 XDDD<br />
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今次跟<a href="https://www.youtube.com/upload" target="_blank">FITZ</a>合作,第身一身分享報導,非常感謝編輯們既信任同協助<br />
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回來後都未有空整理交給他們的片段及資料,今次好好一次整合回來。<br />
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如果想要一次重溫可CLICK入 <br />
<a href="http://fitz.hk/tag/Jeanne%E9%9B%85%E5%85%B8%E9%A6%AC%E6%8B%89%E6%9D%BE/">http://fitz.hk/tag/Jeanne%E9%9B%85%E5%85%B8%E9%A6%AC%E6%8B%89%E6%9D%BE/</a><br />
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或者想要一次重溫所有短片可CLICK入<br />
<a href="https://www.youtube.com/playlist?list=PL-JHWIXqtO_rrMAENxUY4V8QOECvSw3_Q">https://www.youtube.com/playlist?list=PL-JHWIXqtO_rrMAENxUY4V8QOECvSw3_Q</a><br />
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com2tag:blogger.com,1999:blog-14541919557512836.post-21310678657326411432015-11-14T06:24:00.003-08:002016-02-26T22:31:47.228-08:002015雅典馬拉松 --- 比賽全紀錄<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 19px; text-decoration: -webkit-letterpress;">
由預備、到出發及至比賽當日,都有跟大家一一分享,好像過了很多很多的時日;但對我而言就像眨了一下眼,過程趕忙得連期待的感覺也沒多少。</div>
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今次是我正式第一次跟添sir(馮華添教練)第一次出征全馬比賽,去年12月奈良還只是走10km。面對添sir的確會感覺有些壓力,因為之前因種種的自身原因,我並沒有很投入跑班的訓練,唯一堅持的是週末長課。</div>
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其實在那一段時間,有很多思想上的掙扎,無論在工作及跑步上都感到很大的壓力,有點不明白自己在為什麼奮鬥,越是努力地每天工作跑步,就越是感覺疲累無力。</div>
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我在問自己:「究竟我所想望的是什麼?我的夢想又是什麼?」</div>
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碰巧,Fitz的編輯覺得雅典馬拉松是個有趣的題目,希望我以第一身的角度跟大家實時分享今次旅程,就好像大家跟我一起去今趟的雅典。好在我又要顧著忙上那一份,要不那迷惘感可能會更大。<br />
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有團友給我新的綽號叫「微電影」,笑我拿著鏡頭到處自言自語</div>
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<span style="background-color: rgba(255, 255, 255, 0);">跟台馬一樣,雅典是月初的賽事。大姨媽又再一次於比賽前一晚到訪。</span></div>
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就那樣帶點糊塗,夾雜著女生每月煩惱的不安,走上了起點。</div>
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因為比賽當日天氣清涼,所以大會特地安排透明膠袋</div>
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供跑手起步前保暖用</div>
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本來選打底的是背心,但因陽光猛烈</div>
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及怕天氣冷會更不適,所以改了短袖打底及配上手袖。</div>
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起步時精神還不錯</div>
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<a href="https://www.blogger.com/" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a>因為上廁所的關係,我稍遲了進入起點。眼見其他跑手都跨過鐵柵進入自己所屬起步區域,我也跟著跨。可是,鐵柵太高了,我被卡在中間上落不得。有位高大的跑手見狀,就過來把我抱落地面,他們的高大顯得我像個小孩一樣,要知道我的身高可是170cm呢!</div>
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在約3-4km,我碰到一位香港跑友,大家pacing相約就一起走了一段,沿途分享了在旅程上的點滴,身體也輕鬆地進入狀態。</div>
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前半程(到21km) 還算順利,因首十公里都是平路,就在此段走快一點。斜路在十多公里開始,所以步速收慢以保存實力。首20km也按原定計劃每10km吃下了各一包power gel。 </div>
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半馬打後就是地獄的開始,不斷的長命上落斜,加上沿路氣溫忽冷忽熱(太陽直曬時熱,有風或太陽被樹或建築物擋住時會冷,溫差頗大)我的大姨媽開始投訴,腹部痛起來,很難使得上力,也唯有減慢什至步行,待情況好點再跑。</div>
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雅典食物的補給,不如之前我跑的兩個台灣馬,只有香蕉供應。在沒有選擇下吃了香蕉,再為加添能量,我又渴下了橙色的能量飲品。兩者下肚後問題就來了,我的胃似乎不太適應那種組合開始痛起來。上下腹一起痛的感覺難在難當,但也可勉強堅持行一段跑一段。</div>
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因為胃部不適,也決定不再吃power gel及大會的香蕉,怕情況加壞。幸好身上有足夠的葡萄糖,能給我橕過比賽,當中有的是阿sir早一天為我們入小包的「毒粉」葡萄靈。<br />
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25km後,胃痛好些開始有些肚餓的感覺,沿途看見有小食亭,就去買了一個朱古力蛋糕,又喝了一杯能量飲品希望作補給。可是⋯⋯ 吃下去後更慘⋯ 胃比之前更痛,頭也開始有點暈,我大部份時間都只可以步行。<span style="background-color: rgba(255, 255, 255, 0);">我以爲是蕉配能量飲品才會出問題,誰知蛋糕也會,問題本身應在能量飲品,及後添sir也說不應亂飲賽前未試過的東西,大家可引以為鑒。</span></div>
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就在此時我浮現了想要放棄的念頭,怕自己會倒下去。當下隨即想起之前在Fitz有讀過一篇「跑走法」的文章,安慰自己跑一段行一段也是可以的,就盡量在可行情況下跑多一些。</div>
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在打後的比賽路段依然是上上落落,正常來說應該是在落斜加快追回時間,上斜減慢保存體力。可是我的肚子並未有按路段配合,很多時間上斜要跑,落斜反而不能衝。真的要好好感謝自己,在過往幾個月上落斜的長課做得很足,才可不理上落斜路,感覺稍好就開始跑。</div>
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一些跑手看見我,都鼓勵我「You can do it!」「Jeanne! Gogogo」(跑衣背後有印我的名字)聽罷也會精神一點,可多走幾步。</div>
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過了一段時間才想起自己身上有帶止痛藥,也不理未到水站就乾吞下去,繼續上路。</div>
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不知是藥力生效,還是身體經稍稍休息過後有好轉,感覺開始沒那麼辛苦,能跑步的時間和速度都開始提升。貪心的我看看錶上時間,發現 sub 5依然有希望,就咬緊牙關加緊腳步向終點走去。</div>
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最後,我以<a href="x-apple-data-detectors://0/" x-apple-data-detectors-result="0" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">4:57</a>:21完成。雖不是最慢,但暫時走過最辛苦的馬拉松⋯ 過了終點還有點頭暈的感覺。<br />
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接過完賽牌後,我情不自禁地親吻了一下,因為今次實在不易。<br />
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<span style="font-size: small;">回到家中,我把完賽牌跟雅典娜一起[供奉]在家中大廳。</span></div>
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記得在出發前,跟一位朋友無意間談及文章開頭,提到感覺迷失的事。</div>
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朋友問,平日表現開心的我,跟內在的我是不一樣的嗎?</div>
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我說:「不是的。除了那些不愉快,基本上我的生活還不錯。」其實,我都不知道自己在講什麼,可是就是那麼一回事,我笑的時候是真的開心。</div>
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朋友說:「明白了。之後有什麼事可以跟我說。」</div>
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聽罷,眼圈就紅了,幸好是隔著手機發訊息,要不然多不好意思。當下除了謝謝,也說不出什麼話來,只好生硬地轉換話題。現在回想起來,其實我應該直接表達那一刻的感動,好讓對方知道關心是有用的。</div>
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今次的旅程中,我想通了一點 --- 如果是自己喜愛的人和事,就算追求過程令你煩厭到極點,還是會不知何故地回到那一個點上⋯</div>
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或者,在困難失意中,幫助我們支撐過去的,是身邊人的陪伴及支持,休息過後又可以重新上路。在未可知的旅途上又可以看見另一片風景,發現更多未知的自己。</div>
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過往的經歷告訴我,事情總會有高底,不需過份美化夢想的偉大。做好眼前,隨遇而安,心態不斷改變學習,那才是我需要學習的功課。</div>
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<a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a>最後送上我的比賽剪輯片段<br />
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-67891878934603524332015-10-20T00:44:00.003-07:002016-02-26T22:31:59.779-08:002015雅典馬拉松 --- 備戰篇當大家一眾歡歡樂樂跑大阪馬之時,我卻要安靜地等待11月頭的雅典馬拉松.....<br />
其實,我可是1000萬個想跟大夥兒一起到大阪馬拉松的食街吃喝玩樂.... <br />
事前沒想到今年有那麼多人報阪馬,會那麼熱鬧~! 真的有一點點點點後悔。<br />
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可是... 我提醒自己,到雅典可是身負重任~! <br />
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根據維基, <span class="mw-headline" id=".E5.B8.8C.E8.87.98.E8.81.96.E5.9F.9F"><a href="https://zh.wikipedia.org/wiki/%E8%81%96%E9%AC%A5%E5%A3%AB%E6%98%9F%E7%9F%A2%E8%A7%92%E8%89%B2%E5%88%97%E8%A1%A8#.E5.B8.8C.E8.87.98.E8.81.96.E5.9F.9F" target="_blank">希臘聖域</a>是雅典娜及聖鬥士的大本營,從神話時代開始便一直受到女神所施之結界保護,平常人難以接近。</span><br />
<span class="mw-headline">十二宮作為聖域內最重要防線,</span><span class="mw-headline">由於受結界限制,任何人在十二宮之間往來只能以徒步方式移動、不能進行瞬間移動。</span><br />
<span class="mw-headline">所以,在雅典只可以用雙腳跑,去營救那應該是最強的戰鬥女神雅典娜。(誤~!)</span><br />
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<span class="mw-headline">其實,今次雅典馬拉松是一趟朝聖之旅。</span><br />
<span class="mw-headline">根據<a href="http://topick.hket.com/article/589179/%E7%8E%8B%E7%B6%AD%E5%9F%BA%EF%BC%9A%E7%B5%95%E5%A2%83%E6%BF%80%E7%99%BC%E6%BD%9B%E8%83%BD" target="_blank">Wikipedia Wong 王維基所講</a> "馬拉松的起源眾說紛紜。較普遍的說法,是相傳於公元前490年古希臘於希波戰爭馬拉松戰役戰勝波斯,一位希臘士兵於是由馬拉松跑回雅典報捷,抵達後大叫「我們戰勝了!」便倒下身亡,馬拉松便因此而來。" </span><br />
<span class="mw-headline">作為馬拉松跑者,試問又怎可以不到一次雅典? 剛巧訓練班開團,價錢又合理,所以就決定來一趟雅典娜之旅,希望打敗教皇奪得聖衣 (誤~!!!!!!!)</span><br />
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<span class="mw-headline">因為曾經有跑死人的歷史,對雅典馬拉松一役亦不敢怠慢 XDDD</span><br />
<span class="mw-headline">在剛過去的一個夏天,我努力練拳.. 長課... 操體能...</span><br />
為的是應付那慢5小時的時差,及由大約15km開始至32km的長命暗暗斜。<br />
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<span class="mw-headline">早前跟友人看了雅典奧運的馬拉松比賽片段,發現雖然在高底圖看來32km之後是下坡,但在片段中看到,路仍是不斷的微微上上落落,所以備戰時的體能耐力訓練及比賽中體力分配是非常重要,因為暗斜路會在不知不覺間消耗很多體力。</span><br />
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另外一點值得特別留意的是,雅典比賽路段的公路中間在左右兩側的高底差也有不少,成少少的圓拱形,為免長途的左右腳高底差令某一邊腳加快損耗,要小心盡量在馬路中間位置跑,有別於平常取最短路線的走法,那是看體育新聞評論世界級奧運選手跑法得出的結論。<br />
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<span class="mw-headline">因自身能力所限,及在2015年尾至2016年頭報了不少全馬賽事,</span><br />
<span class="mw-headline">在思前想後之下,決定把訓練重心放在體能耐力訓練的LSD長課,而減少平日速度的衝圈訓練。首先想盡量避免衝圈拉傷影響長課進度,再者把體力精神都集中在有上落斜路的LSD中。</span><br />
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就此,澳景就成了我的好朋友<br />
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由不能一口氣跑上要行行走走,到慢慢可碎步慢跑到頂.... 中間還用了不少時間..... <br />
每次看見那一面立在頂的路牌,也會覺得很開心。<br />
在今期RUNNER'S WORLD雜誌,看到偶像紀嘉文的訪問,他說不妨把LSD移到山上斜路練習,1:10的斜坡路段會適合大部份跑者...... 那我的選擇是沒有錯吧~! XDDD<br />
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盡管如此,但我仍沒有對接下的幾場馬拉松的成績抱有很大的希望,因為總覺得自己練得不是很好... 而且速度訓練不足.... 那就降底目標,輕鬆面對吧....<br />
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雅典馬全程average pace定在6:20min/km,跑時pacing限在5:55-6:20min/km之間,以大前提「不抽筋、不撞牆、不受傷」完成比賽。<br />
那完成時間應會在4小時27分左右,已足夠PB收工 XDDDD<br />
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希望一切順順利利,讓我可以開心完成,就已很好~! 期待今趟雅典娜之旅~!<br />
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雅典娜!請賜我力量呀~呀~呀~!<br />
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-5469723978368520612015-10-14T22:32:00.000-07:002016-02-26T22:56:59.217-08:00請不要忘記,好好感謝每一個自己早一陣子在fackbook上,看到一位化名"汪綺/貓不"的台灣女生寫的文章,<br />
<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif; text-align: center;">有一段我覺得寫得滿不錯的,</span><br />
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"如果你真的覺得你很肥,那就減。<br />
如果你真的覺得你好醜,那就整。<br />
但答應我,在那樣做以後你要更喜歡自己,<br />
然後你要原諒那個過去你視為鬼怪的臉或身體,<br />
不然最後,你將會成為很奇怪的東西。<br />
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人類只會追求很難或是不可能得到的東西的生物,<br />
飛翔是這樣,外太空是這樣,研究外星人到底存不存在是這樣,<br />
美麗也是這樣。"<br />
(節錄自 汪綺/貓不 的 <a href="https://www.facebook.com/1117359298291777/photos/a.1117694278258279.1073741828.1117359298291777/1133378673356506/?type=3&theater" target="_blank"><一些隨筆></a>)<br />
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減肥是一種改變,變漂亮是一種改變,<br />
運動訓練後體能變好是一種改變,跑的更快更遠也是一種改變。<br />
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想要改變,大概都因為對過去的自己有想要改善或不滿的地方吧。<br />
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我們瘦了、變漂亮了、<br />
體能變好了、跑得更快更遠.... <br />
那很好呀.... 沒有那樣的心,又怎會有進步。<br />
可是同時,又會不會覺得總是不夠?<br />
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<em>"人類只會追求很難或是不可能得到的東西的生物,</em><br />
<em>飛翔是這樣,外太空是這樣,研究外星人到底存不存在是這樣,</em><br />
<em>美麗也是這樣。"</em><br />
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想要身型更好看一點、想要更漂亮、體力要更好、跑得再快再遠一點。<br />
但萬一.... 我們沒有像期望中那樣進步變好,反而倒退了呢?<br />
會難過嗎? 會質疑自己吧?<br />
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有時我們會忘記,要好好的對自己感恩,<br />
也沒有好好地去原諒過去不滿意的地方。<br />
總是在想,其實可以如何如何做得更好,<br />
根本沒有時間空間去欣賞愛惜自己。<br />
我們在忙著,同時也越來越討厭那個咄咄逼人的自己。<br />
<em></em><br />
<em>"答應我,在那樣做以後你要更喜歡自己,</em><br />
<em>然後你要原諒那個過去你視為鬼怪的臉或身體,</em><br />
<em>不然最後,你將會成為很奇怪的東西。"</em><br />
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其實減不減肥,要不要操練,最重要的是你的內心。<br />
方法有千百萬種,只要你肯認真努力,一定要有成果的。<br />
問題是,請務必一定要誠實的面對自己,為什麼要那樣做....<br />
如果改變會令你的身心變得更好,更喜歡你自己,那就做吧~!<br />
但別忘記,那個當初讓你不怎麼滿意的自己,是付出努力心思最多的一個。<br />
請好好感謝他/她~!<br />
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我相信要對自己有愛和感恩,才會有動力不斷的努力進步,<br />
也能感染身邊的同路人一起互相勵勉成長。<br />
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-1121267933049989042015-09-30T01:28:00.001-07:002016-02-26T22:32:58.803-08:00快慢隨心 --- DANNY MAK<div>
今次,想要講講一位我很欣賞的前輩 --- Danny Mak</div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">他年過六十,大約兩年前才開始長跑活動。活躍於各大長跑賽事,至今我已數不清他參予了多少個比賽。不過我可以告訴你,他上星期五、六、日才完成了一個50km超馬及兩個10km比賽,還得了組別獎項。</span></div>
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記得認識DANNY是在一個跑步群組,他是一個很隨性的跑者,只要時間能配合就隨心而行,里數快慢並不太過在意。<br />
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認識DANNY的初時,剛巧當時正值臺灣馬拉松的前夕。<br />
在我休腳迎戰的那個星期一,居然在FB看到他跑了40KM.... <br />
星期三跟大顆兒跑了10KM..... <br />
再在星期五跑20KM.... <br />
可知道,緊接的星期天就是42.195KM的馬拉松!!<br />
在那高達31度又沒有什麼氣氛的悶熱賽事,完成後他也是一面輕鬆的,說大會派發的便當不好吃 XDDD<br />
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">我覺得,他最好的是在平常長課時,可以不理快慢,按當日身體感覺去跑,完全沒有擔心會影響訓練進度的問題。</span><br />
<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">記得他有跟我說過"你不用理會時間,慢慢跑,跑長一點。如果累了,就慢下來,一段時間後你又會重新上力,到時候又可以再加速了。" </span>那是一個很真實的經驗,相信跑過全馬或更長的朋友可以體會明白<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">。</span></div>
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">找一個自己跑起來舒服的速度,把重點落在里數上隨心而跑。</span><span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">只要你不過度疲累,不抽筋,不受傷,慢慢你會發現體能會上升,亦會越跑越快。</span></div>
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但也不是說,DANNY就完全不著重跑步技巧及不作衝圈練習,他時常會研究出色跑手的跑姿、也有跟跑會進行interval/tempo衝圈練習。但我覺得他最厲害的是過人的跑步耐力,及驚人的回復能力。也只有把跑步變成日常的習慣,我們身體才會進化配合到新的生活模式。就好像如果我們每天都要爬30層樓梯才回到家,一開始當然是非常辛苦,但你天天爬,一段時間後就會覺得沒有什麼,因為身體已經變強壯了。</div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">跑步,已經成為了DANNY生活的習慣,在他恆常跑步的習慣中,已累積鍛鍊了肌肉耐力,那深厚的根基讓他可以隨時隨心跑過幾十KM,快慢也可隨意而為。</span><br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">在過去幾個月那舉步維艱的焗熱天氣中,DANNY得了不少比賽獎項。</span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi06Xv-WHBST9cKbEJlkSsFqIUhMp3IV_1jSJUPUk2IoGdrCg4w8Fnqfk_-S8OEayk4kbiAXwGbhV6zS6Kh1pnYqnXahqPjQq43Wa2TpjTHH8d8DqFFguXJ9oS0MnQNtlcAKn8lV0HBoFE/s640/blogger-image--1170017784.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi06Xv-WHBST9cKbEJlkSsFqIUhMp3IV_1jSJUPUk2IoGdrCg4w8Fnqfk_-S8OEayk4kbiAXwGbhV6zS6Kh1pnYqnXahqPjQq43Wa2TpjTHH8d8DqFFguXJ9oS0MnQNtlcAKn8lV0HBoFE/s640/blogger-image--1170017784.jpg" /></a></span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span><span style="-webkit-text-size-adjust: auto;">對於一個有能力的跑者而言,要放慢腳步隨心去跑,的確需要一定的個人修養。正如關家良一所講 --- 放慢速度是需要勇氣的。</span></div>
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<span style="-webkit-text-size-adjust: auto;"><br /></span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">試問你有心有力,又有誰不想跑得又快又遠?</span><br />
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">我在臺馬回來後,曾一度落入追趕時間的迷思之中。在大熱天加重了各項的訓練,換來的是跑得又慢又短,更不時喘不過氣來。慢慢地,變得很怕衝圈,很怕長課⋯⋯ </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">在剛過去的中秋節,跟友人約好一同到西貢長課。原本定了是30km的目標,但因種種原因卻變成了郊遊旅行XDDD </span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">當時想起了Danny的一句說話"你不用理會時間,當你走上45km時,就會發現比賽時可以跑得更快" </span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">在回程約32km左右,發現自己仍有力氣,就不如多跑一段吧!結果就走了40km,那見路就跑的感覺很輕鬆自在。</span><br />
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">因為隨心放慢,也走得很舒服開心,隔天肌肉也沒有特別酸痛。雖然沒有追趕上馬拉松應有的速度,但我可以肯定的是體力會隨之而增強,也讓我重拾當初長跑的樂趣。</span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br /></span> </div>
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<span style="-webkit-text-size-adjust: auto;">在享受過程與爭取成績之間取得平衡著實不易,我覺得長跑運動是需要非常謙卑誠實的面對你自己,因為時間長里數高因素變化多,你能應付多少就是你個人本身有多少實力,很難有僥倖可言。</span><br />
<span style="-webkit-text-size-adjust: auto;">但如果訓練及比賽只著眼於成績,那悶人辛苦的訓練及長途比賽只會給人在身心上造成很大的壓力,少則不開心影響情緒,大則影響運動表現及健康。</span><br />
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"></span><br />
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">所</span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">以Danny那種享受跑步,同時又盡力做好的心態,確實值得借鏡,也是我希望跟大家分享的重點 --- 快慢隨心,按當下擁有的能力盡力而為,享受每次跑步的過程,心靈的成長在成績之外也是一種成就。</span></div>
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">而且,還說不定會有意外的驚喜,像Danny一樣可以抱一堆獎牌獎座回家呢。</span><br />
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-28826177763503312872015-09-22T23:24:00.001-07:002016-02-26T22:33:33.516-08:00單靠跑步就可以了嗎? --- << STAGE 2 運動篇>>上回<a href="http://toffeemarathon.blogspot.hk/2015/09/blog-post_17.html" target="_blank"><< STAGE 1 減肥篇>></a>講到,小妹主要靠飲食控制及適量運動減去25磅,建立了良好的飲食習慣。<br />
今次,就讓我說說當時我所做的運動吧。<br />
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相信大家都有聽過鄭多燕吧!小妹也拜讀過她的書,裡面所講要鍛鍊肌肉加快新陳代謝,比單純做有氧運動對減肥來得有效,更可美化身體線條,我非常認同也就跟她的塑身操開始鍛鍊。</div>
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節自 <<span property="v:itemreviewed">塑身女皇教你打造完美曲線>一書</span></div>
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小妹<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">跳的是30分鐘的鄭多燕小紅帽塑身操,在外出急步走之外的日子一星期跳2-3次。</span></div>
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不得不說鄭多燕真的厲害,如果你仍未有很大的運動量,肌肉未訓練得比較有力量,透過她的30分鐘塑身操的確有幫助。<br />
因為她設計的動作都是針對身體不同部位的肌肉訓練,初時我都不能完整地完成一次的塑身操,第二天還會感到肌肉酸痛,但一直堅持之後體能有所上升,肌肉亦建立了,就也沒有問題。</div>
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不過值得一提是 --- 要小心的是要注意做對動作,<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">如果體能在初期尚未許可,寧願做少幾下,</span><span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">要不拉傷肌肉就得不嘗失。</span></div>
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另外按中大營養師program內的運動教練指導,每天都會做的是 Squat 深蹲。 </div>
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每天連做3組,每組15下,每組中間休息一會。</div>
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當時運動教練給我的指引</div>
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及後自己又再做 Plank 平板撐 ,每天1分鐘。<br />
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轉自互聯網</div>
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深蹲和平板撐都是主力訓練核心肌群,即腰/肚/屁股等位置。那些位置主要是脂肪儲存的地方,肉比較鬆XDDD.... 練好了身型自然會好看得多。<br />
同時也是大部份運動都會用上的肌群,但大家會容易忽略的,比如長跑其實就需要有力的核心肌群去支持那長途的運動。<br />
所以近年亦興起鍛鍊核心肌群的說法,無論在各項運動或是減肥塑身,是不可少的一環。<br />
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慢慢地... 覺得上面的運動好像開始不是很夠,又想要外出上課增加趣味,讓我繼續運動。<br />
想起了有一位舊同事,幾年前開始醉心泰拳,就叫她帶我去試堂,也因此開始了一星期一次的泰拳練習。<br />
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那是我粉紅的拳套呢~! 好看吧~!</div>
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其實,另一個原因我看中泰拳那一項運動,是因為拳手的身型都是比較均勻,不會是大肌肉的那一種。主要是因為泰拳是靠身體中軸轉出,把體重及核心肌群的力量打出去,並非單靠四肢的力量。<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-_QYbag1xIqj7U9jgt4COTqo_mR73Ikos92GxHeAtOxIKtB9gQyKUsBFEfR-64qOnrvXA1ZHvcZ0nmoEPRDyx07etl-bvoN-0gCyOBwWI-cS8LycZ2ItBiZdXxtkYcKP-zdr6SVUVUB8/s1600/01-e1436534462641.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-_QYbag1xIqj7U9jgt4COTqo_mR73Ikos92GxHeAtOxIKtB9gQyKUsBFEfR-64qOnrvXA1ZHvcZ0nmoEPRDyx07etl-bvoN-0gCyOBwWI-cS8LycZ2ItBiZdXxtkYcKP-zdr6SVUVUB8/s400/01-e1436534462641.jpg" width="400" /></a></div>
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當時小妹有上過榮拳館的課,給女拳王NANA指導過,</div>
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還記得她教我踢腳時要注意收緊腹肌,穩住重心腳再轉出去,完成踢腳動作。</div>
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注意,是轉出去,不是用腳力踢出去哦~!</div>
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(圖片轉自 <a href="http://fitz.hk/sports/muaythai/%e5%ae%b6%e6%9c%89%e5%85%a9%e6%8b%b3%e7%8e%8b-%e6%8b%b3%e7%8e%8b%e6%98%af%e9%80%99%e6%a8%a3%e7%b7%b4%e6%88%90%e7%9a%84/" target="_blank">家有兩拳王—拳王是這樣練成的</a> by <span class="vcard author"><a class="fn" href="http://fitz.hk/author/eva-tsang/">Eva@榮拳館</a></span>)</div>
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所以泰拳亦在我長跑的訓練上有幫助,因為可以補助核心肌群及四肢一定的肌肉及爆炸力。可知道長跑除了消脂外,還會消耗很多肌肉,但我是一個很怕悶的人,獨個兒做體能或GYM會很快放棄 XDDD 一大班人跟著教練就可不自覺地完成~!<br />
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知道自己的不足,就要想更多有趣的方法幫助自己,學習如何跟自己相處也是訓練的一種。<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSupZG28Mi09WEm_WoGU7EmiOO8g6fg48cStb_x0RKh8psVkMwrId51wfauNI572MdicqWAWiHkAF0aB3OKdLmitaz30rGvHWeRREVTMK93pBi9JTxbaPd3aMSbiiEmmY1aJ7Q6S_oymk/s1600/FullSizeRender%25283%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSupZG28Mi09WEm_WoGU7EmiOO8g6fg48cStb_x0RKh8psVkMwrId51wfauNI572MdicqWAWiHkAF0aB3OKdLmitaz30rGvHWeRREVTMK93pBi9JTxbaPd3aMSbiiEmmY1aJ7Q6S_oymk/s400/FullSizeRender%25283%2529.jpg" width="245" /></a></div>
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再加上跑步訓練,出來的效果還不錯 XDD</div>
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講到這裡,會發現健康飲食可以減重及培養好的身體、慢跑訓練耐力、操練肌肉增強體能 ---- 加起來就給我在跑馬拉松一事上,建立了良好的根基。</div>
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沒有之前那些一點一滴的累積,要在3個月由10KM上全馬可能會辛苦很多,或者根本不可能。 (有關那段經歷 <a href="http://toffeemarathon.blogspot.hk/2015/03/2015.html" target="_blank">2015台灣新北市萬金石馬拉松 --- 膽粗粗決定的第一馬</a> ) </div>
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很多事情我們在其中時,都沒有預料到會帶出其他的結果。</div>
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就像蝴蝶效應,每一個細微的想法和決定都會為你的人生帶來重大的改變。</div>
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或許大家都沒能預言日後將會經歷的是什麼,但好好把握努力現在是一定可以的。</div>
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那就由我們手上已掌握的一件一件用心去做,或許一時之間不會預期看見有什麼很大的成效,但請相信事情會向你努力的方向發展,一路走下去會看見一片重未預期的美麗風景。</div>
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-47967486306390898052015-09-17T01:31:00.001-07:002016-02-26T22:34:13.615-08:00單靠跑步就可以了嗎? --- << STAGE 1 減肥篇 >><div class="separator" style="clear: both; text-align: left;">
話說小妹早前有一篇BLOG "<a href="https://hk.lifestyle.yahoo.com/%E8%BF%B7%E4%B8%8A%E9%A6%AC%E6%8B%89%E6%9D%BE%E5%89%8D%E5%BE%8C%E7%9A%84%E6%94%B9%E8%AE%8A-004331955.html" target="_blank">迷上馬拉松前後的改變</a>" 經FITZ上了YAHOO Style,發現有一個留言如下:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeLYz4dZmoLrGHcnLmId-WM5KADZ3HusCBnlURHmE2cKCrnWTvGeTdi6XjMaG8dorIrhSGUd8X_XLBuzZF1DfIX7STXcrDg63j2TQeXEBaN5ZpNLJDCVJMw1xcKJbMzZ3GoYXyY_WMufI/s1600/IMG_5121.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeLYz4dZmoLrGHcnLmId-WM5KADZ3HusCBnlURHmE2cKCrnWTvGeTdi6XjMaG8dorIrhSGUd8X_XLBuzZF1DfIX7STXcrDg63j2TQeXEBaN5ZpNLJDCVJMw1xcKJbMzZ3GoYXyY_WMufI/s320/IMG_5121.JPG" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj9EkzlGPcPoDlMimGBhD6J50MRfFLY9P0QonGDrbF7WcQd0sPbTgAAkN2bl-3GJTY7ODMjZqqGScDvftD5vWhX2qjN6pu93Nf-Rg-IcqIXLgXEvWG1redFcR6I0cuwb0RPJD9op3cMAc/s1600/IMG_6823.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj9EkzlGPcPoDlMimGBhD6J50MRfFLY9P0QonGDrbF7WcQd0sPbTgAAkN2bl-3GJTY7ODMjZqqGScDvftD5vWhX2qjN6pu93Nf-Rg-IcqIXLgXEvWG1redFcR6I0cuwb0RPJD9op3cMAc/s320/IMG_6823.JPG" width="240" /></a></div>
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唔... 答案當然是"不"。<br />
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我的真實經驗是在飲食、運動 及 作息 整體生活上作出平衡和調整。<br />
一個病厭厭沒精神的人,很難會讓人覺得亮麗耀眼吧?<br />
簡單的一個概念 --- "良好的生活習慣才會有健康的身體,而健康的身體是最美麗的。"<br />
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<< STAGE 1 減肥篇>><br />
肌肉是在皮下脂肪底下,就算你有肌肉也得先把上層的肥膏去掉,才有望健美的線條出現。<br />
再說,過胖也是身體不健康的一個警號,長期可引致多種慢性疾病 (eg. 脂肪肝、糖尿、高血壓⋯ 等)<br />
在去年是個胖胖的我,首要任務就是減肥~!<br />
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每人致肥的原因都不盡相同,但大都是吃得太多/吃的東西組合不對(太甜太膩),而又運動量不足,在攝取比消耗多的情況下,日積月累,就成為身上的一團一團脂肪了。<br />
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解決問題沒有別的,就是對症下藥。<br />
首先想想,如果單用運動去消耗卡路里,是否非常有效?<br />
大家都知道,有氧運動是燃燒脂肪的好方法,而連續30分鐘之上效果更好。<br />
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小妹去年也很努力,幾乎天天到後山斜坡急步走去,每次1小時左右。<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj14TyrVFwFJwOnQCF83a6G732r9bqb-iRQelPrBULZM1SyzPq2oYWXdvQi3VYrfBW8prGA_qKbiOaP5JUmxwoJiqlXnHflctCF-fOxi1LrG4BitnCJ-_5J2nbF_FJATjoegpDpFcTTMPw/s1600/10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj14TyrVFwFJwOnQCF83a6G732r9bqb-iRQelPrBULZM1SyzPq2oYWXdvQi3VYrfBW8prGA_qKbiOaP5JUmxwoJiqlXnHflctCF-fOxi1LrG4BitnCJ-_5J2nbF_FJATjoegpDpFcTTMPw/s400/10.jpg" width="232" /></a></div>
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我們來看看那個app說我消耗了多少卡路里吧?<br />
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是5百多,很不錯呀~! 每3500卡路里不就是減一磅了嗎? 那... 7天就一磅了。<br />
可是..... 事實我並沒有因此而瘦下來,只是沒有再胖下去..... T.T<br />
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那是為什麼呢? <br />
先不要說別的,看我當時每天飲的是什麼。<br />
小妹當時是個標準盒裝檸檬茶控,每天至少要飲上1-2包。試過因為外遊而幾天無法飲到而非常不舒服,回到香港機場要立即要去買一盒375ml的狂灌,上癮程度可見一斑。<br />
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我們來看看此包檸檬茶的含糖量是多少?<br />
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(轉自 <a href="http://mingpaohealth.com/cfm/news3.cfm?File=20140307/news/gga1.txt" target="_blank">明報健康網</a>)</div>
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天呀~! 跟一罐萬惡的紅coke不相伯仲~!<br />
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上圖是轉自明報健康網,一篇標題為 "<strong><span style="color: #336666;">世衛攝糖新標準 1盒檸茶超標 等於8匙糖 跑半小時方抵消</span></strong>" ...... 可是我一天內有時不止一包,而且還會吃蛋糕、朱古力、最愛的咖啡....... 下午餐的奶油多、雞奕薯條、熱鴛鴦.... 正餐的炒粉麵、焗飯、最愛的串燒及火鍋..... <br />
現在回想起來,我只胖到那個程度也算得天獨厚 XDDDD<br />
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去年年中,家中的人看不過眼,叫我要注意點去減肥,我本著"我都有在動~!"的理由說他們是多餘的。直至跟朋友到PMQ看熊貓展,照片拍出來怎樣也不好看..... 終於受不了自己,努力的去尋求方法減肥。<br />
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唔... 那個角度好一點點~! XDDD</div>
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記得我妹曾跟我講過,她有個朋友到中大營養研究中心跟營養師減肥,說不是很貴又不會hard sell.... 我就上網查看資料及討論區的評語,發現風評不錯,而價錢也在合理範圍之內,就去試試。<br />
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到了中心填了一份很詳細的問卷,是有關我過去4天吃了什麼,日常作息及運動習慣。<br />
填的時候,心中還挺得意的,因為我可是經常去運動哦~!<br />
可是,當營養師看見我的問卷時,就皺了眉頭說 : [吃得太多了呀! 運動最多只能幫助你不再發胖.... 不能改善你的體型及健康。] <br />
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及後就點出要注意的地方:<br />
- 健康最為重要<br />
- 飲食要多樣化及均衡<br />
- 戒甜飲品/甜食<br />
- 戒煎炸食品<br />
- 避免飲街外的湯<br />
- 避免飲街外的免治肉<br />
- 不要吃太咸及太重調味的食物<br />
- 控制每餐碳水化合物攝取量<br />
- 每天最少吃2碗菜及2份水果 <br />
- 要吃天然食物, 不要吃加工食品<br />
- 盡量吃食物的本體 (比如吃橙, 不要打汁)<br />
- 不可以飲酒/果汁/甜的飲品<br />
- 每天要飲8-10杯水<br />
- 減肥速度不能過快 (每星期減不多於2磅)<br />
- 每餐詳細記下吃了什麼及其份量<br />
- 早睡早起<br />
- 每日運動<br />
(每一條背後都有原因,因為非常繁複,留待有機會再跟大家分享。)<br />
再教我如何選擇食物,及每日飲食的份量。<br />
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第一次見完營養師後的感覺並不是很好... 因為太多不可以,要捨棄的美食好多。<br />
整個生活要有好大的變化.... 我是否可以做到? 是否要放棄算了.....<br />
在回程的巴士上,一直思考那個問題,悶悶的打開了facebook劃呀劃......<br />
忽然看到Sammi 鄭秀文運動後,汗流滿臉的post,我被那張相感動了。<br />
"難道就不可以給自己一次機會了嗎?" <br />
就那樣我就下定決心,認真給自己一個改變的機會。還真的要謝謝Sammi XDDD~!<br />
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那是我第一個星期的餐單 :<br />
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與其說是餐單,不如說是飲食份量GUILDLINE。<br />
營養師不會給特定的餐單,而是要你自己學習為自己選擇安排,定期回去跟營養師檢討減肥進度及食物內容,再在過程中對飲食建立一個正確的觀念,是一個很好的學習過程,日後離開了營養師也知道如何按情況為自己選擇食物。<br />
(我覺得那些智識也不一定要去見營養師才能學會,現在坊間有很多有關的書本及資訊,只要勤力一點去找,也是可以的。)<br />
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為了幫助自己更有決心及更專注,當時我會不停上網,看書及YOUTUBE,吸收有關減肥的知識及分享。一來可以學習更多有趣智識,再來可以讓自己進入一個更為有利的氣氛,讓減肥不再是一件苦差,而是一個有趣的學習及轉化。<br />
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減肥不應只是身體上的變化,更應該是一個心態和認知上的改變。<br />
頭腦改變了,行為自然改變,就不怕有復胖的問題。<br />
也再次說明,一切改變來自內心及正確的認知,是最需要重視的。<br />
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吃,仍是我最喜愛的~! 但現在懂得的是選擇。</div>
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** 在此想要再重覆一點 --- 小妹是主要靠控飲食及適量運動,減去25磅才開始馬拉松訓練的。**<br />
雖然長跑消脂效果一流,但在我開始訓練後食量是大了,控制也比較放鬆,所以由那時開始磅數並沒有增減。也可以說是因為肌肉比脂肪重,減脂增肌後一加一減的結果。<br />
不過小妹始終認為,減肥應該是由飲食控制開始。<br />
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下回 STAGE 2 運動篇 --- 我們來練肌肉吧~!<br />
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<br />Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-83430491135905947512015-09-02T22:25:00.001-07:002016-02-26T22:35:04.347-08:00我的第一張業餘田總會員証收到喇!終於收到期待已久的業餘田總會員証<br />
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好開心呢!</div>
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<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">那是我去年從來沒有想過的事,跑會什麼的概念完全沒有⋯ 也完全不知道怎加入。</span></div>
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今年還真是奇蹟的一年,身心的變化也很大,認識了很多朋友,生活也起了很大的改變。</div>
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由年頭決定初馬,第二馬,再完成年尾雅典及廣州賽事,一年四馬的人來瘋目標就能達成!到時一定要把四塊完賽牌平排拍照紀念。</div>
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昨晚訓練班後,跟同學去吃東西,談起波士頓馬拉松的門檻。</div>
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我說大約50-60歲的時候會比較有可能吧XDDD</div>
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在坐有人提出了一個問題:「那麼多年後你仍會在跑馬拉松嗎?」</div>
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那個問題我沒有想過,也答不上來。畢竟生活的變化太多太快,我們也只可享受當下。<br />
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去年今天我只個減肥中的胖胖..... 10km都不能完成跑完,要走走停停的。<br />
今年已經在預備人生中第3個馬拉松....<br />
其實,一直也沒有特別想要成就什麼遙遠的夢想,都只是隨心而行,想做就做..... <br />
但當一決定要做就全情投入。<br />
太遙遠... 太偉大的... 我都沒有去想,因總感覺不夠踏實,而且要等太久 XDDD<br />
做好眼前的事, 一步一腳印,在不知不覺間已完成了超乎心中所想的事,反而比較適合我的個性。<br />
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那可能是我沉迷馬拉松的原因吧~! <br />
一步一步的走完那42.195km,再回頭發現自己已經走了那麼遠的路,心中除了歡喜之外,還有感恩。<br />
感恩,因為知道一路走來並不容易; 感恩,因為一路上有很多同行的人並不孤單; <br />
我常提醒自己,其實在馬拉松的路上有很多人一直幫忙協助,最後得到雖是我的完賽牌,但如果沒有大家在訓練技巧上分享,一路上支持鼓勵分擔,相信要完成根本不易。<br />
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感恩,因為事情並不是理所當然; 但同時,不是理所當然的事情,也並非遙不可及。<br />
就是那種一步一腳印的走法,給成就了意想不到的結果,也為給自己一個很好的証明,增添了不少信心。<br />
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想起了小時候聖經中的一句說話 : [使我們勝了世界的,就是我們的信心]<br />
當時聽起來,有種很熱血的感覺... 總覺得是一場硬仗,弄得焦頭爛額也不後悔那種浪漫思想。<br />
今天卻有了不同的體會,信心應帶給我們平靜安穩,遇事不慌張急燥,仍時刻有樂觀的心去為身邊的人和事感恩,感受快樂美好。</div>
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再過些日子,可能又有更多不同的感受體會,期待更多新鮮有趣的人和事在前頭!</div>
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Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com0tag:blogger.com,1999:blog-14541919557512836.post-10531202159605221432015-08-20T23:25:00.003-07:002016-02-26T22:35:13.969-08:00搏一搏~! 單車真的可以變摩托~! (2015香港渣馬10KM記趣)8月20日的中午, 獨個兒在茶餐廳吃著我的午餐,劃著手機看FACEBOOK.....<br />
看到有跑友已收到渣打馬拉松主辦單位通知,2015比賽成績達標可優先報名,雖然我早已跟跑會經田總報了明年的全馬,但仍十分期待那則短訊。<br />
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心想,也不如看看有沒有收到吧~! 就點進了SMS那一格。<br />
嘻嘻~! 有了有了~!<br />
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老實說,並不是因為成績十分優秀,而是因為2015年我只是參加10KM項目,比較容易達標。<br />
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(自渣打香港馬拉松2016官方網站 </div>
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<a href="http://chi.hkmarathon.com/Registration/Priority_Entry.htm">http://chi.hkmarathon.com/Registration/Priority_Entry.htm</a>)</div>
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其實那次10KM,是非常幸運的剛好踏進1小時內完成,因為比賽前3天開始感冒了,醫生還開了特效的抗生素給我.....<br />
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記得當日氣溫應是15度左右.... 也穿了兩層背心加手袖....<br />
但怕再著涼,又不想寄存行李,就穿著雨衣由家中直接到東區走廊起步集合點。<br />
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有趣吧XDD</div>
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其實心中也沒有什麼打算,要是能好好完成已不錯。<br />
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都已踏上比賽的途上,就什麼也不用再想.... 在沒有身體太大不舒服的安全情況下,試一試吧~!<br />
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為了不讓自己有多餘的壓力,GPS錶也只調去顯示里數,不看時間速度,只憑身體感覺去跑。<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_dEiUB2n22q8K2SGNrY08Sr5cvSjrGSwNzkCwPMNMfZ9R1PK0917q6NH_rd_No6vlA6a3Sr_t2dBBxpa4dyA8JsGWqeEkMvkE8HGC0iqrDp8DXEY6TWgIKDBhvokkkXeawk5FYn5hi1g/s1600/SCM+10K.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_dEiUB2n22q8K2SGNrY08Sr5cvSjrGSwNzkCwPMNMfZ9R1PK0917q6NH_rd_No6vlA6a3Sr_t2dBBxpa4dyA8JsGWqeEkMvkE8HGC0iqrDp8DXEY6TWgIKDBhvokkkXeawk5FYn5hi1g/s400/SCM+10K.jpg" width="371" /></a></div>
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結果跟平時速度差不多。<br />
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在2014年12月初入訓練班時,其實都未有很快要跑全馬的想法,初馬更想著是在10月大阪馬完成.... 但渣打10KM都未跑,就已決定要把初馬提早在3月台灣萬金石,現在回想起來變化實在太多.... 自己是有點瘋狂 XDDDD<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix_u3oSsBMr3c2ouSM-YWlqhG5wFxIwEvGbutcHtiWQYhEQYFgZdLq1xfrNTUNsqJ7ekSdbvrfV0lQki5Zh1w8qqaW7JflMbSe-6o821LpsLYBeJm2-i0vOYwZz799UAZoA5TZM7ama28/s1600/SCM+END.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix_u3oSsBMr3c2ouSM-YWlqhG5wFxIwEvGbutcHtiWQYhEQYFgZdLq1xfrNTUNsqJ7ekSdbvrfV0lQki5Zh1w8qqaW7JflMbSe-6o821LpsLYBeJm2-i0vOYwZz799UAZoA5TZM7ama28/s400/SCM+END.jpg" width="400" /></a></div>
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大家找到我嗎? </div>
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因為怕吹風,我可是用頭巾包頭</div>
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(很醜.... 也可能如此,所以沒有其他照片T.T)</div>
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回程時在東廊天橋面,真的有感覺很冷 >W<</div>
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看著那手錶的時間.... 心想今次是PB無望了,但在病中表現已十分不錯....<br />
當晚再查大會晶片時間,竟然有驚喜~!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_vTA1nyZkENHzZfPDYm4ru2uSA8cguLVB3yS4DVV9UoZNBB8bRM8BV8G-DjgW9HXX7nSgr1Wo7EXX4MmU3s7ADBS70Ng2l8FeHPim4GbCHP76cC6LHt-niSW34dDNbutHP38CU-kDH5c/s1600/10953184_10152643332569205_7219991159439433153_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="53" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_vTA1nyZkENHzZfPDYm4ru2uSA8cguLVB3yS4DVV9UoZNBB8bRM8BV8G-DjgW9HXX7nSgr1Wo7EXX4MmU3s7ADBS70Ng2l8FeHPim4GbCHP76cC6LHt-niSW34dDNbutHP38CU-kDH5c/s400/10953184_10152643332569205_7219991159439433153_n.jpg" width="400" /></a></div>
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哈~! 哈哈~! 搏一搏~! 單車真的可以變摩托~!<br />
那紀錄比起對上一次在奈良10KM的59:59,快了17秒~! <br />
(不好意思,雖然不是什麼突破,但請容我自HIGH一下~! XDDDD)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFYf7j4e8xOHmpdYqMEIoQnZtiwAvELqhN-T6wEB2-q0i7btfULrHu0DNs3OyeOrwkqIzS1jQhvjgRyByPoTYVOhfrMQXUFyjzPuw6VCDFRQM6yilweqDfUSfdlYVK8ZO8NGwDIRF6Bkc/s1600/SCM+10K+C.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="331" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFYf7j4e8xOHmpdYqMEIoQnZtiwAvELqhN-T6wEB2-q0i7btfULrHu0DNs3OyeOrwkqIzS1jQhvjgRyByPoTYVOhfrMQXUFyjzPuw6VCDFRQM6yilweqDfUSfdlYVK8ZO8NGwDIRF6Bkc/s400/SCM+10K+C.jpg" width="400" /></a></div>
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幸好有大會的毛巾,才不致於又要大白天穿膠雨衣來保暖 XDDDDD<br />
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就那樣,我就僅僅成了2016香港渣馬的達標選手,可以優先報名。<br />
想起都覺得很不可思議.... 但也很開心...<br />
看著那有點白痴的造型,很好笑有趣。<br />
說怎樣,也要寫下來作個紀念~!Toffee's Marathon 拖肥馬拉松http://www.blogger.com/profile/13995896324167181464noreply@blogger.com2