August marathon celebration

 Some time ago, feeling surprisingly poor state, how can not run out of speed, 12.3 km run up and feel tired, abnormal, and were 4 minutes and 30 seconds per kilometer hovering around. Later, the Second Military Medical forced to run a playground 5,000 m and 10,000 m, and have been breaking their own records, and eventually out of recession, the impact of this like 1 hour to complete 15 km of the target, but unfortunately the Second Military Medical playground during the Olympic Games is not open, only had to wait until September.
Tuesday night ran out of the running speed of 20 kilometers, can also lead to overwork, to run off on Wednesday. Jiangwan City yesterday in the new 15 km run, run, when the thigh is still sore, 2 km in front of the step frequency is every 187 minutes of step, then gradually transition to the 192 steps to complete the 7.5 km time of 32 minutes and 30 seconds with an average of 4 minutes and 20 seconds per kilometer; continue to run significantly faster when, as the morning wind, the pace is limited, we can only frequency to make up to trot, to 195 steps per minute, followed by the 7.5 km time of 31 minutes 52 seconds with an average of 4 minutes 16 seconds per kilometer. the entire 15 km with a 1 hour 04 minutes 22 seconds, an average of 4 minutes and 18 per km seconds. In nearly half of the new Bay City did not run out of such a speed, and feel that they are gradually out of the doldrums.
the Central Plains long-distance running team this morning to celebrate our km of activities at 5am in the new Terminal Road Bay City, a collection of 538, in addition to Aunt Xu, Xiao Jiang, Liu could not come to leave, other staff, including injury and Sun Jianhua Zhang Yanqiu in the body and just Xiaye Ban's Miao-Dong Kim arrived in advance. I arrived at 4:40, minutes before the start, there have been two police cars come visit, you may be afraid of what activities we organize it? Beijing Olympic Games was a bit of hysteria in the taste, is prohibited everywhere block, feel the fun of a century event. read the newspapers yesterday, occurred three urban management in Chongqing killed hawker stall thing is a result of its lane and business, no matter how much his fault, three urban management can not be denied to so easily the right to life of others. to the topic, or that they can decide to run (if not completely decide) .5 o'clock time to start running, and running 2.5 km with large forces, because immediately for work, so the back 5.6 km run their fast, basically 4 minutes 05 seconds per kilometer rate, the average per-minute cadence is 200 steps, returning to the speed finally back.
plan jogging or running off tomorrow, the day after tomorrow 25 km varied pace challenging .