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3-day Ambassador

三日育成日誌

:: 3-day Ambassador 三日育成大使 Ep 3:

100英里育成之路 - 心理篇 My first 100 miles Journey - Mental Preps

為V162三日賽備賽,除咗體能同技巧上訓練,其實心靈上嘅預備都係好重要。好多人話下半場嘅賽道先係真正比賽嘅開始!因為唔單止消耗左唔少體力,意志都同樣削減左唔少。

近日,我訪問過幾位 V162, CCC, UTMB, PTL 長途賽事嘅完賽跑手,綜合大家嘅見解同經歷,我嘗試總結以下幾點:

• 我哋一早(起碼半年以上)報名,而且為個比賽制定至少5個月嘅訓練。特別係海外賽事,必須熟讀路線地圖同攀升幅度,亦要睇其他參賽者放上YouTube嘅片。可以吸取其他跑者嘅一手經驗同埋睇到個路況,絕對係獲益良多。

• 我認為完賽後感覺有啲路段比想像中容易,頭段一般都係較為輕鬆,而且心情特別興奮。但到最後20-30k就真係攞命!有啲路好難行,又斜又跣,喺香港根本練唔到同樣嘅路況,例如冰川。

• 一路上最大挑戰係個心理質素,見到一座又一座山,好難捱!唯有叫自己放下空,專注前面嘅每一步。

• 為咗安全完賽,我會睇住cut-off時間去制定一個schedule。仲有,如果可以的話,我會盡量問下完賽跑手嘅心得 (就好似我依家做緊嘅咁)。

我認為越野跑手須具備有強大嘅意志力同非凡嘅體魄,由其係長途山賽。我希望可以享受比賽中嘅每個時刻,毋需太擔心個結果。重點:記住要笑😊

Good physical and mental fitness preparations are important for an entirely new race. Many people say the second half of the race is the real tough case, it’s not just energy depletion but also the mental tiredness. I think it’s important that I could have some preparations for my mind when planning the V162 3-day race.

After a few interviews with some finishers of V162, CCC, UTMB, PTL with couple of questions that I am interviewing in regards to mental readiness of a trail runner. To summarise our interview in bullet point as below:

• We plan to join the race for more than 6 months and committed into a training program at least 5 months before the race. For overseas trail running, we studied the map and elevation and watched all clips from other racers on YouTube. Previous racers’ first-hand experience sharing would benefit on your race preparation.

• In completion of the race, we found some parts are less hostile than we expected but the last 20-30km was payback time. Especially the toughest part in a climb up a glacier moraine slope, it was something we couldn’t train for, in Hong Kong.

• It is tough to keep up your mental fitness when overcoming the challenges during the course, that we should stay on blank-mind and simply focus on the steps in front of you.

• We would make a schedule plan with cut-off times in order to secure the completion of the race. Also, if possible, try to make some interviews with finishers and share with their experience (Just like what I am doing)

I suppose a strong mind and body condition would be needed for such long race, and I wish to enjoy every moment during the course regardless the result of it. Keep smiling 😊

大家可以睇下 Sporti 上年賽後分享條片
Please refer to video from Canetti Chung


我係SporTi 👇🏽👇🏽 if you wish to know more about V162 3-day race
https://youtu.be/y5BhmmB2EiM

(6-11-2019)
Photo and Text by: Connie , 3-day Ambassador

#Victoria162
#100MilesJourney
#MultiStageRace
#心態決定境界
#無論如何困難都要笑著面對

:: 3-day Ambassador 三日育成大使 Ep 2:

100英里育成之路 - 訓練篇 My first 100 miles Journey - Training for 3DR

By: Connie Yam , 3-day Ambassador

我將會以五個月時間籌備人生第一個100 miles比賽3-day race,由九月開始計劃,逐步由提高練習距離,達致目標應付三場分別在11月、1月中及2月初嘅長距離賽事。當中亦有混入唔少Body Strength嘅訓練項目,提升全身肌肉嘅力量、耐力、反應各方面能力。
I put myself into a 5-month program in preparing my first 100 miles 3-day race. Since September, I gradually engaged into Long slow distance (LSD) training, aim at coping with the 3 coming Long distance races on November, January and February. In the meantime, my training program also includes body strength workouts, in order to raise the muscle power, endurance and agility.

訓練內容 Training Program:


7分鐘高強度間歇訓練 HIIT 7 minutes workout (2 sets)
每星期跑量大慨50-70公里跑山路程或作70-100EP為同等 Weekly loading in around 70-100EP (approx. 50-70km trail running)


至少一、兩次upper body workouts 特別係 core training 同背肌訓練 At least 1 to 2 times upper body workouts especially the core and back muscle Training

Connie 小建議:大家可以善用lunch break去健身室舉下鐵或者HIIT,晚上可以休息或上跑班。
My training tips: Make well use your lunch time to go for gym workouts or HIIT, so that you can spend night time with running classes or take some rests.

充分嘅預備絕對係必需要,我算係隨心型,唔會太有系統咁去訓練,所以好需要用Log Book寫低自己嘅訓練內容!如果有一位好教練幫助,更加可以一步一步有效咁練出成果!希望大家可以一齊分享運動訓練中嘅體會,以致可以鼓勵身邊更多人參與並一同進步!
It is essential to have adequate preparation, however I do as my heart desires. To solve this, I need a well organised log book to record my whole training in a systematic way. Also, it’s good to have a coach to follow your own program, it gives a sound effect on your enhancement and performance. I wish that we can influence each other with our training progress, it may also encourage more people to join us and improve together.

(2-Oct-2019)

Photo and Text by: Connie , 3-day Ambassador

#Victoria162
#100MilesJourney
#MultiStageRace

:: 3-day Ambassador 三日育成大使 Ep 1:

100英里育成之路 My first 100 miles Journey

By: Connie Yam, 3-day ambassador

回想起黎,今年初參加Victoria 162第一日嘅L57比賽同第三日H50參與義工活動,見證咁多位100miles完成賽手嘅堅毅同努力。今日我都報左V162 3-day race,希望大家同我一齊見證我育成之路。
Flash back to early of this year, I was participating L57 the first day race of Victoria 162 as well as the volunteer crew member on day 3 H50 races. I’m so amazed by the finishers’ power and perseverance. I decided to join V162 3-day race in the coming year, and I wish to show how I am becoming the finisher of this 100 miles race.

為了掌握三日賽事嘅體會,我喺六月參加左一個日本白山兩日一夜嘅山賽。經朋友介紹認識主辦單位,我發現日本嘅山賽同我以往參加嘅比賽好唔同!我需要預備嘅gear,有部份我係無想像過自己需要用得到,當中包括熊鈴。
To fully equip myself before joining a 3-day race, I joined one Japanese trail event on June. It’s a 2-day race in Hakusan Japan, which I found the organiser from my friend. It’s a very unique experience that I’ve never been to. I need some new equipments that never been on my gear checklist before, which includes Bear Bell!

兩日間,參賽者走過不同地勢嘅山路,有些鬆散、有些險峻,大會都做了很多安全措施,又有很多工作人員一路數點參賽者,令我好放心。亦因為參賽者唔多,工作人員照顧很貼心!可以行車的地方都有大會的車巡邏,確保安全。
In those two days, I went through many different types of trail paths such as loosen footpaths on hills and steep slopes. The organiser set up ropes for safety precautions, as well as the crew driving along the road that is accessible and make sure they count every single participant! Since the number of participants are rather less, the crew is able to provide extra care to each of us.

是次經驗令我知道一個比賽係需要充份嘅預備,有好嘅安排同backup計劃,再去鍛鍊!我希望今次可以完成我人生中第一個100miles比賽! 我要加油💪🏽
By the experience, I learnt that I need to have sufficient preparation for a race. I also need to have well prepared and thoughtful backup plan, as well as the training in certain! I wish I could complete my first 100 miles race! Let me strive for the goal!💪🏽

(13-Sept-2019)

Photo and Text by: Connie , 3-day Ambassador

#Victoria162
#100MilesJourney
#HakusanTrail
#MultiStageRace
#一百英里育成之路

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