In November 2021, the total running mileage was 88.46 km/ h, with an average pace of 5'44". Exercised for 21 days, with a total of 9 days off due to weather and physical reasons.
The Old Wolf Movement - November 2021
Target for next month: (The weather is getting colder, and the target is moderately lowered)
1. The total monthly mileage is not less than 80 kilometers.
2. Average pace is less than 6'.
3. The single mileage is not less than 3 km, and the single pace is not higher than 6'.
November Movement Summary:
At the beginning of the month, the single mileage was 3 kilometers, and the average pace was also above 6'. After the exercise intensity slowly increased, by the best of the month, a single mileage of 5 kilometers + 100 squats + 100 opening and closing jumps. However, it was found that the intensity was relatively excessive, and the knees and soles of the feet appeared to be persistently sore. At present, the squat is suspended, only the opening and closing jumps are retained as a warm-up, while the frequency of running is slightly reduced, and the goal is three to five times a week.
The route is also gradually optimized, from the initial small circle of about 200 meters, and then adjusted to a large circle of about 1000 meters, which is more conducive to persistence. Later, on this basis, it was fine-tuned to avoid some unreasonable places on the route (such as narrow right-angle turns), and the current route is relatively reasonable and appropriate, about 800 meters or so a lap.
Find and gradually optimize the breathing rhythm that suits you: two steps and two inhalation + two steps and one exhalation + two steps and one inhalation + two steps and one exhale, while stepping on the footsteps to breathe.
Maintain some good habits: (1) Adhere to reasonable eating habits, especially when running at night, dinner should not be too late and too full. (2) Insist on warming up before exercise. (3) Wash the nasal cavity with warm light salt water before exercise to avoid blockage. (4) Insist on using the nose during exercise and avoid breathing with the mouth.
Bad habits to improve: for example, staying up late after a night run! Exercise and rest should be combined.
Insist on the day arch and avoid rushing to achieve results.
When you have the idea of giving up, get up and warm up, go out and run. Just take one step, and it's victory.
Maintaining moderate desire is the motivation to persevere!
Do what needs to be done,
And accepting it backfired.
Many things are not seen in hope to work,
It is hard work to see hope.
Even if the result of the effort may still be a bamboo basket to hit the water empty,
But if you don't make an effort,
That is to voluntarily give up the possibility of that small success.
