<img class=" wp-image-17302 Chapter 3, Integrating R and Hadoop, shows deployment and casino running of sample MapReduce programs for RHadoop mobile casino and RHIPE by various best-data-recovery.com handling processes. ” alt=”20131101-heidiyu” src=”http://rio2016.sportsroad.hk/wp-content/uploads/2013/11/20131101-heidiyu-518×528.jpg” width=”363″ height=”370″ /> 圖:Fuse Choy

感恩,近兩三年來印象中也沒有大傷而暫停練習比賽,但終於這個月就因腰傷了,而要停一停,好好調整一下。

兩三個月前因為準備長跑賽季和定向賽季,訓練的里數大增,其實感覺是挺充實的,但三星期前突然腰背痛,還引致到腳痺和乏力,當時真的嚇倒我,擔心長時間也會這樣。吃止痛藥捱過一場比賽後,終於去看醫生,發現腰椎真的是傷了,唯有休息一下。現在慶幸慢慢好轉,在物理治療下可回復輕量練習。這幾星期我都是偶爾作輕鬆慢跑保持活動,暫不能作高強度的訓練。雖然對之後一連串比賽也不能太大期望,但如果繼續勉強練下去可能會更傷,後果可能是更長時間不能運動。身體一定要好好調整過來,才會有日後的高峰。

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想一想之前的時間表就是差不多每星期都練好幾課,假日也有各種田徑、長跑、定向賽,身體都沒有什麼時間調整,加上有時睡得不夠等種種原因,就很容易傷出來。這幾星期訓練減量,就發現身體有些肌肉筋踺都很緊,是日積月累的疲勞,現在正是好的機會讓這些勞損復原一下,不能急於加課。如果你是長期訓練的,也要留意一下一些較易勞損的位置,例如長跑人士應留意膝頭大腿兩側的髂脛束(iliotibial band)和膝蓋,閒時要多伸展和按摩以預防受傷。

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今次做一次反面教材,大家記住訓練當中要有適當休息調整,不要在短時間內急增訓練量。要聆聽你的身體,有痛有傷時不要勉強,才能長跑長有呀!!

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