Jogging is the most comfortable relaxation.

Last Sunday, I ran 30 kilometers at an average pace of 5 minutes and 29 seconds per kilometer, which took 2 hours and 46 minutes. This is the longest time I have ever run and the longest distance I have ever run.

After running, the root of the left thigh no longer feels pain like the last 28 kilometers, and the left thigh can't be lifted, and it is not as tired as last time. What I feel uncomfortable is that the left side of my forefoot hurts a little in the last three or four kilometers, so I try to run with my whole foot on the ground and the outside on the ground first to reduce my discomfort until I finish the last few kilometers.

Run back to the original place, no other discomfort, catch up with the running group and shout the slogan: Hainan running group, coconut wind and sea rhyme, happy running.

When I got home, I felt a little pain in my knees and calves. It hurts to take the stairs at noon, but it doesn't hurt at night. This run is a little too much for me. I rushed out of my comfort zone and recovered the same day. It's good.

On Monday, it is natural to rest and not run.

Today is Tuesday. Since I didn't feel sick yesterday, I'll run in the morning as planned.

I didn't go to bed until 12: 30 last night. I didn't have enough sleep time after being woken up by the alarm clock at 5: 30 this morning. Some people don't want to get up, but they insist on getting up and turning off the alarm clock. Then they sat cross-legged on the bed and massaged, much more awake. I decided to go jogging today and run eight kilometers at a speed of five and a half to six minutes.

So, starting at six o'clock in the morning, while warming up, I run at a relatively slow speed. The pace is nearly seven minutes, which is very slow. Take your time and get used to it. The pace of the first three kilometers is above 6 points, and after the fourth kilometer, you will enter the pace of five to six points. Run slowly and relax. After all, you ran a long distance the day before yesterday. Now it's best to jog to get used to it. You can't run fast for fear that your body can't stand it.

Just stroll to 10 kilometers and pace for six minutes. We haven't reached the exit of Jinniuling Park yet. Let's continue to run for one kilometer. Anyway, today's running is very slow, I feel very relaxed and basically have no fatigue.

I didn't want to run today, so I had to run, mainly jogging. I didn't expect jogging to feel very relaxed. It's really good to want to run after running ten kilometers. I just understand what Haruki Murakami said. He mainly jogs when he runs, and stops running when he really wants to run, thus maintaining his love and love for running.

Jogging is really comfortable, and I want to run after running, which is also in line with the usual training requirements of marathon running: jogging is the main thing, and I can talk best when running. According to the scientific training method of marathon, in the usual running training, jogging accounts for 80% of the running amount or time, and only 20% is moderate and high-intensity training, that is, the distribution principle of 8: 1: 1.

Many runners don't understand this scientific training method, and try to run faster every time. The moderate intensity reaches more than 50% of the running amount or time, the high intensity reaches more than 20%, and the real jogging accounts for 30%. The result is unscientific and tiring, and the improvement of grades may be slow or even ineffective.

Everyone in the running WeChat group saw which one ran far, or ran much faster, and they all praised it, helping everyone to run as far, much and fast as possible in daily running. I want to ignore this unscientific practice and stick to the principle of 8: 1: 1 for training, focusing on exercise and supplemented by grades.

After running, going home, taking a shower and washing clothes, I feel very energetic at work all day, and jogging feels good.