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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⋯⋯
===================================
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🤯
===================================
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.
Wisdom for Financial Increase
Don’t stop at asking God to let a huge financial blessing drop into your lap. Ask Him to make you a person who brings lots of value to others so that you will be paid well for the value you bring.
Being paid by the hour is only linear increment. You work one hour more, you get one hour more of pay. That is not exciting.
For whatever job, profession, ministry, or business you are in, ask the Lord how you can bring lots of value to the table, and be a blessing in all your interactions with others. The possibilities from being paid on value is unlimited—the more value you bring, the more you receive, without being limited by time.
When Pharaoh appointed Joseph to be his premier (the second-most powerful man in Egypt), he wasn’t looking at how many hours Joseph could work. He saw the value of the man—a man with the Spirit of God who could interpret dreams supernaturally and give wise solutions to benefit the kingdom.
“Pharaoh said to his servants, “Can we find such a one as this, a man in whom is the Spirit of God?” Pharaoh said to Joseph, “Because God has shown you all of this, there is no one so discreet and wise as you. You shall be over my house, and according to your word will all my people be ruled. Only in the throne I will be greater than you.” Pharaoh said to Joseph, “Behold, I have set you over all the land of Egypt.” Pharaoh took off his signet ring from his hand, and put it on Joseph’s hand, and arrayed him in robes of fine linen, and put a gold chain about his neck, and he made him to ride in the second chariot which he had. They cried before him, “Bow the knee!” He set him over all the land of Egypt. Pharaoh said to Joseph, “I am Pharaoh, and without you shall no man lift up his hand or his foot in all the land of Egypt.”” (Genesis 41:38-44 WEB)
Prior to his promotion, Joseph was already a diligent man of faith who had the Lord with him, so everything he did prospered in his hand. As a foreign slave, he managed Potiphar’s household so well such that his master left everything in his hands. You have this kind of favor upon you if you are a born-again child of God.
“Yahweh was with Joseph, and he was a prosperous man. He was in the house of his master the Egyptian. His master saw that Yahweh was with him, and that Yahweh made all that he did prosper in his hand. Joseph found favor in his sight. He ministered to him, and he made him overseer over his house, and all that he had he put into his hand. From the time that he made him overseer in his house, and over all that he had, Yahweh blessed the Egyptian’s house for Joseph’s sake. Yahweh’s blessing was on all that he had, in the house and in the field.” (Genesis 39:2-5 WEB)
If you desire a promotion in your income, don’t look at how to earn more money. Pray and see how you can become more valuable to others—being able to solve big problems for more people will allow you to have unlimited pay increment!
To receive devotional teachings by email every weekday and daily Bible Studies in our patron-only chat group, you can become a “God Every Morning” tier or above patron on Patreon. Patrons help to fund this teaching ministry so that fresh spiritual food can keep on feeding the world daily, at least twice a day. It would be an honor for me to be the junior chef serving you rich spiritual food every morning, following the master chef’s (Jesus) recipe of the day: http://patreon.com/miltongohblog
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10mins 30:30
Squat
Keep feet shoulder wid apart, knees same direction as your feet, bend your knees and hips at the same time whilst maintain a neutral back
Reverse lunges
Take one big step backwards landing toe to heel, make sure both knees remain in a 90 degree angle with your torso upright
Side lunges
Position your feet on the floor so they're hip-width apart with your toes pointed directly forward. Lift your right leg and step to the side. Once your foot is fully planted, push your hips back and bend your right knee to lower into a lunge.
Knee push ups
Get into a push up position, form alignyform shoulders to knees. Drop chest to floor and drive back up.
Diamond knee push ups
Get into a push up position but keep your knees on the floor. Then, lean your torso forward and position your hands in the shape of a diamond so your index fingers and thumbs are touching. Now, lower your torso down but keep your arms tucked into your sides. Then, push back up using your triceps and exhale.
Walk outs
Start by standing up, gradually walk your hands forwards to a push up position then slowly walk back to starting position.
Crunches
Lie down with knees bent, feet on the floor, lift up your upper body until shoulder blades and neck are off the floor
Leg raises
Lie down on your back, legs straight out, lift your legs off the floor as high as your flexibility allows you to, slowly drop back down, repeat.
Side crunches
Lie on the floor, feet flat on the floor, have hands behind your head then lift your ur neck and shoulder blades and reach for the opposite knee
Plank
Get into a push up position, only have forearms one the floor instead of hands. Squeeze glues and tighten the core.
Foot drop is a muscular weakness or paralysis that makes it difficult to lift the front part of your foot and toes. It's also sometimes called drop foot. ... <看更多>
Foot drop is a gait abnormality in which the dropping of the forefoot happens due to weakness, irritation or damage to the deep fibular nerve (deep ... ... <看更多>
drop foot 在 Foot drop - Symptoms and causes - Mayo Clinic 的相關結果
Foot drop, sometimes called drop foot, is a general term for difficulty lifting the front part of the foot. If you have foot drop, ... ... <看更多>