關於 speed to pace ，我們在網路上蒐集到這些相關的討論、資訊與評價

Race Summary of GNR 2021

It was definitely the most wonderful half marathon that I ever did so far. It was cloudy, cooling, little bit of wind at some stretch, great atmosphere with lots of spectators along the way, cheering and supporting us with performances like drums, dance, loud cheers, holding cardboards with motivational quotes and list goes on!

I am so grateful of being able to be the elite category and toe the starting line with Olympians, World Champions, National Record Holders and list goes on!

To be honest, Half Marathon is not my thing at the moment, but I always wanted to run a fast time for this course as my last attempt of this distance was on 5 years ago in Nike We Run KL 21K, whereby I DID NOT FINISH as I collapsed at about 800m before reaching the finishing line. It was due to dehydration and hypoglycemia.

I then went back to 5-10k, sharpen the speed first before attempting another HM and I got into Towerrunning sport in year 2017.

Here we go, after 5 years, while there are not many Towerrunning races, why not give the HM another try. I got confirmation for the slot 6 weeks prior to it and start the training rightaway.

I then got Coach Albert to prescribe me a 6 weeks training program rightaway and did a 5k, 1k and 200m time trial to find out where my current fitness level is.

Juggling between the Towerrunning training, HM program and traveling here and that are not that easy especially during the pandemic time. I clocked a total of about 72km + 1200 floors + 2 weight training sessions weekly for not just the HM but Germany Towerrunning Championship on 29/8.

I started off the race with quite a fast pace and slowly got back into the rhythm. Initially, I was aiming for a Sub 72 min HM (5k - 15:48 | 10k - 33:26). My previous best time was 1:23:59 in Kuching HM 2015 (5k - 17:36 | 10k - 36:42).

After 5k mark, I felt the tiredness, but I tried to still hold the pace. At 10k, until right after we make the U-turn, it was all great still, although I felt the tiredness on my legs already and it was like, half way there!

Part 2 continue in the comment section...

塔利班正激化出聖戰組織的蠢蠢欲動 -- #丁學文
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【陳鳳馨 #財經起床號】每週三早上八點 #一週國際經濟趨勢 老朋友丁學文為我們帶來最新一期的《經濟學人》及國際經濟趨勢！歡迎 #收聽廣播 #收看直播 >> https://youtu.be/7Oyu0qEcPcQ
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📌《經濟學人》After Afghanistan, where next for global jihad？繼阿富汗之後，下一個全球聖戰在哪裡？
📌《倫敦金融時報》The glacial pace of audit reform needs to speed up 談審計行業的改革
📌《經濟學人》Apple’s next decade 蘋果 Tim Cook 的下一個十年挑戰
📌《經濟學人》Xi Jinping’s talk of common prosperity spooks the prosperous 習近平的共同富裕嚇壞了中國富豪
⠀⠀⠀⠀⠀
News98 FM98.1
首播／2021-09-01 Wed 08:00
重播／2021-09-04 Sat 10:00
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#陳鳳馨 #TheEconomist #經濟學人 #一周國際經濟趨勢 #News98 #九八新聞台 #台灣全民廣播電台

16/5/2021 米蘭馬拉松 Milan Marathon
Result: 2:31’24 (updated)
Position: 18/28
Start time: 6:30am

賽後檢討：
今次比賽其實敗筆於羅馬大磚地😭 外國選手健步如飛，我卻舉步維艱，最長的一段約有1公里，半程後站不穩腳扭了兩扭，影響了其後發力，步速急劇下滑，慘不忍睹⋯⋯

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賽程分段：

0-5km: 第一圈由「愛心」出發到 I 路線，可能愛人首先要懂得愛自己，正所謂愛人如己，所以大會有此安排。一開始我留守於第二集團，有數位男士領航，目標是22930，步速很準確。

5-12.5km: 第二圈開始會是 U->❤️-> I 。這圈是為感謝主而跑，能夠上戰場是我的榮幸。羅馬大磚路周圍都會經過，但U型路線內的是最長，每經過一次，我就比第二集團拋離一些，但頭10公里還是預算時間。

12.5-20km: 第三圈的15公里又再度被拋離遠一點，在我面前一直帶跑的男士開始感到吃力，步伐逐點減慢，不如之前那麼準確了，時間上跟不上預算。曾經想突圍，但他繼續擁前領跑，而且遇上逆風我還得躲在後邊，因為前面的已經離我太遠。加上胃部不知為何咕哩咕嚕，可能準備的私家飲料由收集到比賽時間隔得太長，不夠新鮮。

20-27.5km: 第四圈有兩個站都沒有再喝飲料或只喝水，雖然肚不適減低，嘗試再提高速度想衝過U段大磚路，結果很快就乾醣，就在此刻，左腳扭了兩次，起初不以為然，其後卻發覺用力有問題，但還有唔知幾多圈要輪迴🥶途中還看到一個肯雅女選手倒在在地上，心都離一離😖

27.5-35km: 第五圈開始好迷惘，是否還剩下兩圈？我跑了多少公里？因為有些路段是重覆經過，路牌滿佈數字，我的腦袋缺糖又缺氧⋯唯一了解到的是達標渺茫。後來約114意大利選手Anna 與她兩名領跑朋友後上，才令我有目標跟上去。

35-42.5km: 第六圈最後一次經過U段大磚地啦，當然我又被拋開了，左腳傷痛更加明顯，望着其背影，停着隊友嗌道”Go” Anna，我就諗起我個女 Yelena，再本著代表香港🇭🇰跑，頂硬上。

臨沖線一直不敢望大鐘，因為不敢面對事實🥺
我-被-淘-汰-了
只有2-3-1
後半程竟然跑得那麼糟，但這就是我的能耐。
三七信心，號碼布127更明確將三分成一同二，是代表1分猶疑，2分信心嗎？

#對不起
#我錯失了
#不能為田徑隊爭添奧運入場券
#這就是生活常態
________________________________________

Race reflection:
This time I was totally defeated by the big tiles of Rome. Other foreign competitors were striving like flying, but I was struggling. The longest section of such road was about 1km. After half of the race, I got twisted my foot twice, which affected the muscle power leading to sharp drop in pace🤯

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Racing details:

0-5km:
The first lap starts from "heart" to “I” When we love the others we must first know how to love ourself. As the saying goes, love your neighbor as yourself, so the conference has this arrangement. At the beginning, I stayed at the second group with a few men leading the way. The goal was 22930 and the pace was very accurate.

5-12.5km
From 2nd lap on the route will be U->❤️-> I. This lap is to thank the Lord and it is my honor to be on the battlefield. Rome brick road is everywhere in the race, but the U-shaped route is the longest. Every time I pass, I will leave behind the second group, but the first 10 km is still within budget time.

12.5-20km:
I was thrown a little further away again from the 15 kilometers of the 3rd lap. The man who had been leading in front of me began to pant and slowed down little by little. The pace was no longer 330. I started to be nervous as the time could not keep up. Once I wanted to break through, but he continued to try and lead the front. And I had to hide behind in the headwind, because the second pack girls were too far away from me. In addition, my stomach was gurgling. Perhaps my private drinks have been kept for too long from
last evening and not fresh enough for my weak stomach.

20-27.5km:
Therefore I did not drink or water only in the following two stations of the 4th lap. Yes, the stomach discomfort was reduced and I tried to increase the speed to cross the U section of the big brick road. However, as a result, the sugar was dried quickly. At this moment, my left foot was twisted twice. I didn’t notice at first, but later on I found that there’s problem of exertion. And I could not count how many laps to go la.. On the way, I saw a Kenyan female competitor lying on the ground, and my heart was 🥶

27.5-35km: I felt lost from the 5th lap. Are there still two laps left? How many km did I run? Because some sections of the road are repeatedly passing by, the road signs are full of numbers, and my head is lack of sugar and oxygen... The only thing I realised is that it is slim to meet the Olympic qualification time. Nevertheless, 114 Italian athlete Anna and her two leading friends came up suddenly, which made me continue to move on.

35-42.5km:
On the 6th lap, so great that it’s the last time to pass the U-segment long brick floor. Of course, I was thrown away again. The pain in my left foot was more obvious. I could only keep staring at 114’s back. When her teammate said "Goker” Anna, I thought of my daughter Yelena. And also on behalf of Hong Kong, I have to run hard.

Before crossing the line, I didn’t dare to look at the clock because I didn’t dare to face the facts 🥺
I am Eliminated.
With 2-3-1 only.
The second half is such horrible. But this is my ability.
Three-seven confidence. Number bib 127 even more clearly divides three into one-two: 1 point for hesitation and 2 points for confidence.

主持人：陳鳳馨
來賓：丁學文
主題：一週國際經濟趨勢
📌《經濟學人》After Afghanistan, where next for global jihad？繼阿富汗之後，下一個全球聖戰在哪裡？
📌《倫敦金融時報》The glacial pace of audit reform needs to speed up 談審計行業的改革
📌《經濟學人》Apple’s next decade 蘋果 Tim Cook 的下一個十年挑戰
📌《經濟學人》Xi Jinping’s talk of common prosperity spooks the prosperous 習近平的共同富裕嚇壞了中國富豪

節目時間：週一至週五 7:00-9:00am
本集播出日期：2021.09.01

#陳鳳馨 #TheEconomist #一週國際經濟趨勢

🔔 圖片取自：The Economist
https://www.economist.com/weeklyedition/2021-08-28

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Tan's birthday is coming up soon, May 10th. Like what I did for Aro before, Tan will also have a character info card this time, so as other major characters.
Patrens gets to watch first, and this is the original speed of me drawing🤗 no speeding up this time. But you watch with your own pace by switching playback speed of course 😚

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