研究顯示,將近一半的跑者每年都會受傷一次,很多人會選擇停止訓練,其實,不需要做這痛苦的決定,有很多替代訓練方式可以讓你維持運動。

★ 壓力性骨折Stress fracture

*一般需要復原的時間:6-8週

*替代運動:深水跑步(deep-water running)。這項運動可以讓你避免地面的衝擊,還可以維持跑步訓練,運動時心跳率提高,強化在陸地上跑步需要的肌肉。

*訓練課表:第一次訓練時最好戴上浮力帶(flotation belt),當你熟悉深水跑步的訓練方式,就可以拿掉浮力帶,多增加一些強度較高的心肺訓練課表。

1. 暖身:10分鐘輕鬆的水中慢跑。

2. 用比5K配速快一點的配速跑1分鐘、2分鐘、3分鐘、4分鐘、3分鐘、2分鐘、1分鐘,每段訓練中間要增加一半訓練時間來休息(例如:跑1分鐘,休息30秒;跑2分鐘,休息1分鐘)。

3. 慢跑:4分鐘恢復跑。

4. 6次30秒衝刺,每次中間留30秒積極休息(身體不要完全停下)時間。

5. 緩和運動:5分鐘。

★ 髂脛束摩擦症候群Iliotibial Band Syndrome(ITBS)

*一般需要復原時間:2-6週。

*替代運動:自行車。為了不讓傷勢惡化,騎自行車可以訓練心肺,也能避免反覆使用髂脛束(IT band),鐵人們可以把這個當作是強化自行車訓練。

*訓練課表:不管是騎訓練台、外出騎車,甚至是到健身房踩自行車,搭配不同配速訓練,訓練時一定要注意儀表板上的每分鐘轉速(RPM)。

1. 暖身:10分鐘。

2. 配80 RPM騎5分鐘。

3. 迴轉速提高到90RPM騎8分鐘。

4. 再提高到110RPM騎2分鐘。

5. 重複2-3次。

6. 緩和運動:5分鐘。

★ 足底筋膜炎Plantar fasciitis

*一般需要復原時間:2-4週。

*替代運動:橢圓機。這項運動可以維持身體的心肺適能,也比跑步對足底筋膜帶來的壓力小一點。

*訓練課表:嘗試著在橢圓機上做阻力運動,確認強度是可以接受的。

1. 暖身:10分鐘。

2. 用5K配速快走10分鐘、10分鐘、8分鐘,每段留3分鐘積極休息時間。

3. 緩和運動:10分鐘。

★ 跟腱炎Achilles tendonitis

*一般需要復原時間:4-12週。

*替代運動:游泳。阿基里斯腱受傷需要讓患部休息,游泳是很好的選擇,踢水時不會使用足跟,也能促進血液可以流到足跟。

*訓練課表:

1. 2次100公尺衝刺,搭配1分鐘休息。

2. 2次100公尺踢水衝刺(使用浮板),搭配1分鐘休息。

3. 5次50公尺衝刺,搭配30秒休息。

4. 5次50公尺踢水衝刺(使用浮板),搭配30秒休息。

5. 緩和運動:10分鐘。

{參考資料:Triathlete}

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Apple iPad mini launch in London
iPad mini: display has issues – but the Microsoft Surface has its problems, too. Photograph: Andy Rain/EPA

A couple of hours after landing in San Francisco from Paris, I find myself setting up two new tablets: a Microsoft Surface and an iPad mini. While on the road, I had read much on both products and felt reasonably well prepared for the tasks.

This proved correct. But the product experience was another thing.

First, the Surface: unpack, plug in, boot up, no problem. The magnetic touch keyboard and power adapter latch onto the tablet-PC without ado, the machine's launch is a breeze: I answer a few simple questions, enter my Hotmail credentials and I'm in business... sort of.

In order to get a taste for the full Surface experience, I fire up Word 2013 (included with the tablet) to write this Monday Note. Not so slick, the keyboard and touchpad aren't very helpful. When I ordered the Surface, I chose the slim $119.99 Touch Cover combo rather than the thicker $129.99 Type Cover. Building a keyboard into a protective cover is a great idea, but, as the name implies, the Touch version doesn't have a real keyboard. Instead, you have to work with an unsatisfying, felt-like surface without tactile feedback. For "real" typing, I need the "real" Type Cover. I'm off to Stanford's Microsoft Store to correct my expensive mistake.

Keyboard problem solved, I hit another snag. While Word 2013 does a good job zooming using a two-finger touch, the Control Panel and other essential parts of Windows RT are (barely) touch-enabled retreads from Windows 7; they ignore your zoom. I discover this when I need to type accented characters such é or ñ, characters that, of course, don't appear on the keyboard. Normally, this isn't a problem; go to the Windows Control Panel, select the English International keyboard as the input mode, and you're set. You type ~ followed by n to get ñ.

But how does this actually work in the reimagined Windows RT? I fumble around and finally find my old friend, the Control Panel:

From there, I go to Clock, Language, and Region, pop open the Input Method menu… and select the wrong mode. Because of the lack of zoom, picking the right option in a list a game of chance. You need the sanded fingertips Steve Jobs famously derided when asked about smaller tablets.

If I use the Touch Cover trackpad instead of directly touching the Control Panel on the ironically named Surface screen, things improve dramatically: My fat fingers now become delicate. This might explain why Microsoft insists on selling a keyboard with its Surface tablet. Without one, in my admittedly limited experience, it's not quite useable.

Then there's the UI formerly known as Metro. In the current state of Windows 8 and Windows RT, it's only skin-deep: Using Office apps or modifying system settings quickly calls up the old Windows 7 UI. It's not the end of the world, the UI will evolve with future versions but, in the meantime, the much-hyped Surface tablet cum PC feels far from polished and consistent. And the no-less-touted reimagination of Windows doesn't go much deeper than the very neat and imaginative UI on its… surface.

At least the vaunted Surface kickstand works quite well… although only in landscape mode, and, even then, only if you're sitting. If you type while standing or want landscape mode, forget the kickstand.

I'll keep using the product in personal writing and presentations to make sure I'm not missing some killer feature. In the meantime, I'd be interested to know if Steve Ballmer or Microsoft board members use a Surface tablet rather than a MacBook Air running Windows 8, a truly excellent combination in my own paid-for experience.

On to the iPad mini.

Like its forebears – and its current competitors – setup is fast and easy. If you already have an iPad or an iPhone backed-up in iCloud, everything syncs and downloads nicely.

But what about the "mini" part?

I bought a Nexus 7 when it came out and liked the fact I could pocket it, whether in jeans or in jacket. The iPad mini is larger than the Nexus, slightly more than half an inch (14.7mm) wider. Still, the "mini" will fit inside the front pocket of most jeans. Unfortunately, it's too tall for most shallower back pockets, but it'll fit nicely in outside jacket and topcoat pockets (as measured in this 2 August 2009 Monday Note where I hoped for a pocketable Apple tablet) – and doctors' and nurses' lab coats...

Regardless of how you carry it, the iPad mini's hardware is neatly detailed. It's thin and light and the "aluminium", as Sir Jonathan Ive rightly pronounces it in the Queen's English, works well with the white front bezel. The (stereo) speakers sound good although, to my ears, they're surprisingly no better or louder than the latest iPhone's, themselves a marked improvement over earlier generations.

Turning to the screen, I agree with the many who are less than thrilled with the mini's display. I think this is the result of a compatibility decision: the mini has the same number of pixels (1024 by 768) as the iPad 2, but at a higher density (163 pixels per inch v the original 132 ppi). With the same pixel count as the iPad 2, all apps run unchanged, their screen rendition is just smaller. The visual experience isn't as pleasant as on the iPad 2 itself, let alone the iPad "3" and its higher pixel density display.

When you read a Kindle or iBook novel, a magazine such as Bloomberg Businessweek, or the NY Times on your iPhone, the content isn't simply the iPad version squeezed to fit into the phone's tiny display. These applications reformat their content, they adapt to be legible… no squinting, no eye strain. Let's hope these apps will be updated to make better use of the iPad mini screen, as opposed to offering squished iPad 2 rendering.

(We've also read the complaints that the mini isn't a "Retina" device...but on this topic, I must recuse myself: I've twice mistaken an iPad 2 for the higher resolution device. Last spring, as I had just gotten a new high-resolution iPad, at Soho's Les Amis bistro, I watched a gentleman at the next table flip through beautiful pictures on his iPad. I leaned over and asked how he liked Touch Panel PC his new iPad "3". 'What? No, it's last year's iPad 2…"

A few days later in Paris, I reset my iPad 2 in order to hand it to my mother-in-law, a replacement for the MacBook Air that was giving her – and me – headaches. Oops, I actually reset my new Retina iPad, mistaking it for the older iPad 2. No harm done, the iCloud backup resuscitated my new tablet.)

So, which of these two devices will enjoy the brighter future? The "inadequacy" of the mini's screen quality is an issue – and could become a problem as both Android and Amazon ecosystems keep improving (and continue to undercut Apple's prices). But I think the improved portability (size, weight), the elegant design and material quality, plus the instant compatibility with the hundreds of thousands of iPad apps will count for a lot.

As for the future of Microsoft's Surface, as Peter Bright (a noted Microsoft analyst) concludes in his review of Redmond's new tablet, itreally needs a keyboard and pointing device in order to be usable with Office applications. This makes a good case for Apple's decision to keep laptops and tablets separate, freeing each to do what it does best.

– JLG@mondaynote.com




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LONDON, October 31, 2012 -- /PRNewswire/ --

New Nexus 7 32 GB tablet now available at Currys and PC World
Tablet offers amazing range of features, sleek design and advanced Google software
Combining advanced Google software with cutting-edge ASUS hardware, the new Nexus 7 32GB tablet delivers a fantastic digital experience. It is the first tablet to be powered by the Android 4.1 Jelly Bean operating system, which allows for smarter notifications, beautiful new widgets, and home-screen customisation.

Nexus 7's new 32GB model, now available at Currys and PC World, and priced at just £199.99, features a stunning 7", 1280 x 800 high-definition display, bringing all manner of apps, games, books, and movies to vivid life. In addition, new ASUS TruVivid technology improves colour clarity and brightness, while the model's IPS panel (In-Plane Switching technology for LCD screens) delivers extremely crisp and detailed visuals.

The Nexus 7 is extremely practical. With scratch-resistant 'cornering fit glass' and a textured chassis design that prevents hand-slippage, the tablet is incredibly robust and meets the demands of busy 21st century consumers on the go.

The Nexus 7 has also been designed with gaming in mind. Coming equipped with a NVIDIA Tegra 3 quad-core processor, the Nexus 7 is a super-fast tablet allowing for a smoother, more responsive experience. A 12-core GeForce GPU even allows for advanced graphics, while the patented 4-PLUS-1 CPU design gives maximum operating performance.

Gaming is extremely fun with the Nexus 7 32GB. Not only does the device posses a responsive 10-finger multi-touch screen, but there are also gyroscope and accelerometer sensors allowing users to barrel roll, tilt, touch, and tap their way to the top of mobile gaming leaderboards! With over 600,000 apps to explore on the Google Play market, the Nexus 7 is sure to keep all gamers happy.

The Nexus 7 is perfectly tailored for Google Play. This puts all of the entertainment that you love right in your hands, as the Google Play store boast the world's largest collection of eBooks, millions of songs, thousands of movies and TV shows, along with a growing selection of magazines.

Users can enjoy their favourite Google Apps with the Nexus 7 - Chrome, Google+ and YouTube are instantly available, the Nexus 7 easy to use and automatically synced to your Smartphone and home desktop or laptop.

Put simply, the new Nexus 7 32GB model brings together the best Google software in one streamlined, seriously striking and high-performing device.

For more information on the Nexus 7, and to view a great range of tablets and computing devices, visit the Currys and PC World websites

About Currys and PC World: Currys and PC World are part Touch Panel PC of Dixons Retail plc. With over 1,200 stores and online services spanning 28 countries, Dixons is widely acknowledged as one of Europe's leading specialist electrical retailing groups. Dixons employs over 38,000 people and provides top quality training to ensure their personnel can provide amazing customer service on products ranging from televisions to ovens to computers and dishwashing machines. In addition, if you need someone to help you with your computer or laptop, Currys and PC World specialists can help.

SOURCE Dixons Retail plc




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  据台湾“今日新闻网”消息,张柏芝和谢霆锋被港媒爆料正式复合!根据香港《3周刊》报导,谢霆锋的母亲狄波拉在和朋友饮茶时,按捺不住内心喜悦,自曝:“霆锋和柏芝重新在一起了!”而两人的大儿子Lucas可是幕后大功臣。

  狄波拉透露,谢霆锋和张柏芝虽然已经离婚,但两人关系却比从前还要好。一心渴望父母复合的Lucas,在全家一起吃饭的场合,眼见机不可失,就大声呼喊:“我好喜欢爸爸妈妈一起吃饭!”还拼命使计要让谢霆锋留着过夜,张柏芝也因此开始思考复合的可能。

  除了儿子Lucas卯足全力外,张柏芝也出招,日前狄波拉生日,她特别让两个儿子陪奶奶,让狄波拉心花怒放,也看好锋芝复合,对外说:“天意难违,如果真的要复合,大家就祝福他们,不要好像要我批准才可以。”

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  韩国MBC周末剧剧组公开了主演演员朴敏英活泼可爱的多张片场照。

  照片中的朴敏英蹲在地上,时而撅嘴或吐舌头卖萌,时而五官深锁做出搞怪表情,如孩子般天真烂漫。朴敏英尽管因为忙碌的拍摄日程总是很疲惫,但是在现场却时刻带着灿烂的笑容,让现场气氛都跟着明快起来。不过在剧中饰演行为谨慎规矩、性格内敛深沉的两班贵族闺秀“洪英莱”一角的她只要一开始拍摄就变得真挚起来,备受片场人员的夸赞。

  此外,10日播出的《仁医》第六集中,演绎了朝鲜时代最高花魁春红(李素妍饰)请求陈赫(宋承宪饰)为自家的一名妓生桂香看病,诊断出桂香患梅毒的陈赫孤军奋战为了找出医治方法苦思的剧情。在下一集中陈赫能否医治桂香,勾起了观众的好奇与关注。

  据悉,讲述一位医术高明的脑外科医生(宋承宪)从2012年穿越回1860年的李氏朝鲜末期,并凭借自己的医术改变了古代人命运,也重新认识了自己的故事的穿越剧《仁医》在每周六和周日晚9点50分(韩国时间)播出。

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