德國法蘭克福機場的等待

週六晚上8.20的港龍班機開始了這次德國與英國的旅程
局然發現港龍經濟艙的座位也有電腦的插座可惜到香港的旅程實在短也懶得拿電腦出來
從香港到德國法蘭克福的國泰班機實在另人失望 有點老舊的A340班機 也沒有On-demand的機上娛樂系統
起飛後thurst提升高度的時候右邊約35排前後的兩三排都可聽見明顯的怪聲 不過後來飛平穩之後就不明顯了
總之這12多小時的旅程還真是難過 在半睡半醒間度過
只有叫了一杯Whisky跟一杯vodka喝之後比較沈昏了兩個小時以外 好像身體怎麼擺都不對勁
不過最後還是順利到達目的地
現在在機場的長途車站等著要轉往幕尼黑的ICE火車 因為之前先在網路上已經先訂購車票了不能隨意改時間 但是網路先預購便宜非常多 原本要一百多塊早點買只要三十塊哩
到www.bahn.de網站上買電子票自己從PDF檔印出來就可以囉
上面有個正方型的二維條碼
因為不熟悉這裡機場的效率所以留了寬裕的時間訂了九點半左右的火車 沒想到接近六點到的班機 就行李等比較久一點外 過關沒排到隊跟出境也沒檢查
所以差不多半小時就出來了
所以現在坐在車站裡等著時間過去 不過手機一搜尋居然發現車站有免費的無線網路 索性就來個及時更新囉
閒閒沒是就在車站胡亂拍

鼓波洋樓 ＆ 海之冰

雖然昨天是個颱風就要登陸前的夜晚，不過還是阻擋不了家族大團圓的聚餐。
因為有事情耽擱，所以我這一車到"鼓波洋樓"時已經大家都到期點好菜了，但好處是一到馬上就可以有東西吃囉～

實在是一間有特色的店，據說裡面許多隔間裝潢都是保留原本舊房子的設計，只是另外加上一些裝飾而已，蠻有味道的，很古意卻有說不上到底是哪一種風情，因為許多不同的文化元素加在一起。
我們是訂了20人的包廂($8000低消)，一張長長的桌子大家做得滿滿的，幾乎就像在開會一樣。我們就點了給個套餐加上一些餐點，上菜速度實在有夠快，快到算不清有多少道菜跟什麼有吃了什麼沒有，可能因為颱風天前夕店內人不多所以廚房很閒；說真的一路上到處都不是很多人，可能大家寧可呆在家裡等颱風吧～
吃得速度之快，我們居然在1個小時之內就把所以的餐點解決了～ 不過後來因為還沒有達成低消的任務，所以又加點了幾個巧克力鍋，等了很久才來，可能用tealight要等巧克力融化實在需要時間，還真是有趣，每份的水果都大異其趣，有些水果實在不是非常適合搭配巧克力鍋～ 上來的水果有：西瓜、鳳梨、芭樂、香蕉、哈密瓜、奇異果.... 可能餐廳裡有什麼水果都上來了吧～另外就搭配上長條餅乾跟marshmallow。
總之感覺混了兩種套餐，菜色實在太豐富了，吃完有種疑惑的感覺，不過很多菜都非常有特色也很好吃。

後來吃完飯出來之後，雖然已經漂起了細雨，但我們還是堅持往附近的"海之冰"前去，想要讓美國回來的表妹一睹什麼叫做用臉盆吃冰。

說真的，這種冰的份量實在不是一般人可以領會的，雖然我們有20個人，老闆建議我們點十人份的，還好有因為有些人不吃冰，遲疑了一下後來點了個7人份($450)的。七人份到底有多大？

看到那個小小的免洗湯匙嗎？它幾乎要被像山一樣的水果淹沒了....
後來呢～ 十幾個人一起用大湯匙跟小碗分著吃，結果還是吃不完。
冰的口味吃起來有點像是水果大雜燴一樣，不錯吃，可是除了水果跟薄荷的味道比較顯著之外，其他味道就比較混雜在一起囉～

這個店除了冰大"盆"，還有另外一個特色就是牆上滿滿是大家到此一遊的簽名跟留言，表妹們就入境隨俗地也劃上幾筆。
下面這張實在太屌了，阿拉伯文～實在看不懂.....


整家店的牆上都佈滿了塗鴉，就連天花板都有....
好不容易在鐵門邊的角落找到兩個空位，擠上了兩個小小的到此一遊。

This is How Baseballs are Made

大家都在看王建民投球，可是你知道正式的棒球是怎麼做出來的嗎？ 它可是經過一道道複雜的程序才做出來的喔～ 從材料的選擇到製作的流程都非常講究喔～
下面是一張棒球的剖面圖，可以讓你一探究竟平常包著兩張皮革跟紅線的棒球底下到底有什麼東西。沒想到吧～平常看起來生硬的棒球裡面還有這樣複雜的構造。
據說這樣正式比賽用球的結構就是訂出來的規範，至於你要問為什麼某個部份要用什麼顏色的橡膠或是紗，這基本上就是規定，也許可以用不同顏色的材料或是不同材質做出同樣的東西，但是比賽規定就是要照這樣製作的球才能使用，也沒有太多人願意承擔隨便更動球所造成像是美國大聯盟這種比賽輸贏變化的重大責任，所以球的結構可能大致上都不會有太大的變化，不過不同聯盟跟組織的球規格還是多少有些不同。




"Baseball." How Products are Made. Ed. Stacey L. Blachford. Gale Group, Inc., 2002. eNotes.com. 2006. 15 Aug, 2007
<http://www.enotes.com/how-products-encyclopedia/baseball>

Background

The baseball traces its origin to the game of the same name. Modern baseball evolved from the English game of "rounders" in the first half of the 19th century. Alexander Cartwright of New York formulated the basic rules of baseball in 1845, calling for the replacement of the soft ball used in rounders with a smaller hard ball.

Despite its uncomplicated appearance, the baseball is in fact a precision-made object, and one that has often been the subject of heated controversy throughout its history. Although baseballs have changed very little in this century, either in terms of their physical dimensions or raw materials, some observers have suggested that the balls have secretly been "juiced up" to increase the output of crowd-pleasing homeruns during periods of lagging attendance at major league baseball games. The manufacturers of baseballs and Major League Baseball have steadfastly denied such allegations, however, and no proof of any covert alterations in the ball's design or composition has ever been produced.

An official Major League baseball consists of a round cushioned cork center called a "pill," wrapped tightly in windings of wool and polyester/cotton yarn, and covered by stitched cowhide. Approximately 600,000 baseballs are used by all Major League teams combined during the course of a season. The average baseball remains in play for only five to seven pitches in a Major League game. Each ball must weigh between 5 and 5.25 ounces (141.75-148.83 grams) and measure between 9 and 9.25 inches (22.86-23.49 centimeters) in circumference to conform to Major League standards.

Such uniformity was nonexistent in the early years of baseball's history, when balls were either homemade or produced on a custom-order basis as a sideline by cobblers, tanners and other small business owners. In 1872, the modern standard for the baseball's weight and size was established. The production of balls became more consistent during the remainder of the decade, thanks largely to the demands made on manufacturers by the newly formed National League, the first professional baseball league.

At the turn of the century, the baseball had a round rubber core. This gave way in 1910 to the livelier cork-centered ball, which was itself replaced two decades later by the even more resilient cushioned cork model. The baseball has undergone only one significant change since that time, when a shortage in the supply of horses in 1974 prompted a switch from horsehide to cowhide covers.

Raw Materials

A baseball has three basic parts: the round cushioned cork pill at its core, the wool and poly/cotton windings in its midsection, and the cowhide covering that makes up its exterior.

The pill consists of a sphere, measuring 13/16 of an inch (2.06 centimeters) in diameter, made of a cork and rubber composition material. This sphere is encased in two layers of rubber, a black inner layer and a red outer layer. The inner layer is made up of two hemispheric shells of black rubber that are joined by red rubber washers. The entire pill measures 4-⅛ inches (10.47 centimeters) in circumference.

There are four distinct layers of wool and poly/cotton windings that surround the cushioned cork pill in concentric circles of varying thickness. The first winding is made of four-ply gray woolen yarn, the second of three-ply white woolen yarn, the third of three-ply gray woolen yarn, and the fourth of white poly/cotton finishing yarn. The first layer of wool is by far the thickest. When wrapped tightly around the pill, it brings the circumference of the unfinished ball to 7-3/4 inches (19.68 centimeters). The circumference increases to 8-3/16 inches (20.77 centimeters) after the second winding has been applied, 8-3/4 inches (22.22 centimeters) after the third, and 8-% (22.52 centimeters) after the fourth.

Wool was selected as the primary material for the baseball's windings because its natural resiliency and "memory" allow it to compress when pressure is applied, then rapidly return to its original shape. This property makes it possible for the baseball to retain its perfect roundness despite being hit repeatedly during a game. A poly/cotton blend was selected for the outer winding to provide added strength and reduce the risk of tears when the ball's cowhide cover is applied.

The baseball's outer cover is made of Number One Grade, alum-tanned full-grained cowhide, primarily from Midwest Holstein cattle. Midwest Holsteins are preferred because their hides have a better grain and are cleaner and smoother than those of cattle in other areas of the United States. The cover of an official baseball must be white, and it must be stitched together with 88 inches (223.52 centimeters) of waxed red thread. Cowhides are tested for 17 potential deficiencies in thickness, grain strength, tensile strength and other areas before they are approved for use on official Major League baseballs.

The Manufacturing Process

The production of a baseball can be viewed as a process of placing successive layers of material (rubber, fabric and cowhide) around a rubbery sphere not much bigger than a cherry. These materials are placed around the small sphere in three distinct ways: the rubber is molded, the fabric is wound, and the cowhide is sewn. The placement of materials around the sphere is done under carefully controlled conditions to ensure that consistent size, shape and quality are maintained.

Baseball," wrote Mark Twain (Samuel L. Clemens), "is the very symbol, the outward and visible expression of the drive and push and rush and struggle of the raging, tearing, booming nineteenth century." Baseball initially evolved into a favorite American sport because it was faster paced and more physical than its English predecessors, cricket, town-ball, and rounders. Though cricket was played wherever English immigrants congregated in the United States, Americans seemed to prefer the more aggressive character of baseball. Initially played by gentlemen in fashionable clothing, the game and its equipment—and its popularity—began to change once rules were written down in the 1840s. In particular, the game gained tremendous popularity after the Civil War. The ball itself was changed at least twice in that century: the first ball was too lively (scores sometimes exceeded 100 runs); the second was too dead (a scoreless 24-inning game convinced many that hitters were disadvantaged).

A. G. Spalding made headline news in 1888-89 when he led a widely popular tour of American baseball players that played demonstration games in countries around the world. By the turn of the century, Spalding was marketing four baseballs in boy's size and eight in regulation size, each costing from four cents to one dollar.

William S. Pretzer

.

Molding rubber

• 1 Two hemispheric shells of black rubber, each approximately 5/3 of an inch (.39 centimeter) thick, are molded to a sphere of rubberized cork measuring %, of an inch (2.06 centimeters) in diameter. The two small openings that separate these shells are sealed with red rubber gaskets.
• 2 Next, a layer of red rubber roughly 3/32 of an inch (.24 centimeter) thick is molded to the black rubber encasement. The entire "pill" is then molded into a perfect circle weighing approximately ⅞ of an ounce (24.80 grams) with a circumference of roughly 4-⅛ inches (10.48 centimeters). Once the pill has been molded, a thin layer of cement is applied to its surface. This layer keeps the wool yarn in place on the pill at the start of the first winding operation.

Winding fabric

• 3 Wool yarn, stored under controlled fabric temperature and humidity conditions, is wound around the pill. This is done by computerized winding machines that maintain a constant level of very high tension to eliminate "soft spots," and create a uniform surface. After each step in the winding process, the ball is weighed and measured by computer to assure that official size requirements have been met. The wool yarn is wound so tightly that it has the appearance of thread when a baseball is dissected. Three layers of wool are wound around the baseball: the first, 121 yards (110.6 meters) of four-ply gray yarn; the second, 45 yards (41.13 meters) of three-ply white; and the third, 53 yards (48.44 meters) of three-ply gray.
• 4 A layer of 150 yards (137.1 meters) of fine poly/cotton finishing yarn is wrapped around the ball to protect the wool yarn and hold it in place. The wound ball is then trimmed of any excess fabric and prepared for the application of the external cowhide covering by being dipped in an adhesive solution.

Sewing hide

• 5 The cowhide covering is cut into two figure-8 patterns. Each pattern covers half the wound ball. Before they are stitched to the wound ball, the cowhide coverings are dampened to increase their pliability. The insides of the coverings also receive a coating of the same adhesive that was applied to the wound ball.
• 6 The two figure-8 coverings are stapled to the wound ball, then they are hand-sewn together using 88 inches (223.52 centimeters) of waxed red thread. There are 108 stitches in the sewing process, with the first and last completely hidden. An average of 13 to 14 minutes is required to hand-sew a baseball.
• 7 After the covers have been stitched together, the staples are removed and the ball is inspected. The ball is then placed in a rolling machine for 15 seconds to level any raised stitches. The baseballs are then measured, weighed and graded for appearance. Acceptable baseballs are stamped with the manufacturer's trademark and league designation.

Quality Control

A statistically representative sample of each shipment of baseballs is tested to measure Co-Efficient Of Restitution (COR), using Major League Baseball's officially sanctioned testing procedures. Essentially, the COR is an indication of the resiliency of a baseball.

The COR test involves shooting a baseball from an air cannon at a velocity of 85-feet-a-second (25.90-meters-a-second) at a wooden wall from a distance of eight feet (2.43 meters), and measuring the speed with which the ball rebounds off the wall. Major League COR specifications stipulate that a baseball must rebound at 54.6 percent of the initial velocity, plus or minus 3.2 percent.

A baseball must also retain its round shape after being hit 200 times by a 65-pound (29.51 kilograms) force. As proof of its strength, a baseball must distort less than 0.08 of an inch (.20 centimeter) after being compressed between two anvils.

The Future

The size of baseballs and the raw materials used to make them are likely to remain unchanged in the foreseeable future. Also, few, if any, changes are expected in the process by which baseballs are manufactured.

Attempts have been made to automate the process of sewing cowhide covers on baseballs, but none has been successful. Automated machines that have been experimented with have exhibited two serious problems: first, they have been unable to start or stop the stitching process without manual assistance; and second, they have been unable to vary the tension of their stitches, something that is essential if the two figure-8 coverings are to fit securely on the wound ball without tearing.

It is also probable that the controversy about juiced-up balls will continue as long as the game of baseball is played and fans seek an explanation for fluctuations in the homerun output of favorite teams and players.

Where To Learn More

Books

Cleary, David Powers. Great American Brands. Fairchild Applications, 1981.

Danzig, Allison and Joe Reichler. The History of Baseball. Prentice Hall, 1959.

James, Bill. The Bill James Historical Baseball Abstract. Villard Books, 1986.

Seymour, Harold. Baseball: The People's Game. Oxford University Press, 1990.

Thorn, John and Bob Carroll, eds. The Whole Baseball Catalog. Fireside Books, 1990.

Periodicals

"Batter Up for a Baseball Factory Tour," Southern Living. November, 1989, p. 34.

—Suzy Fucini

晨雨

連續下了幾天的雨
這個早晨其實更像下午
遠方傳來的零星狗叫聲
似乎試著要喚醒這樣的溼冷早晨

當雨滴在鐵皮屋頂上時
雖然稱不上什麼美麗樂章
卻有種張力讓人想閉眼傾聽

車子從路面帶起水花的聲音
像是更深刻地留下了過往的足跡
卻又在轉眼間消失
是否人這一生走過
也不過就是這樣短暫的水花而已

沙士加鹽真的可以治感冒嗎？

從上星期四就開始在感冒，一開始沒有馬上去看醫生，想說不是太嚴重休息休息就好了～ 確實都有比較好，不過連續兩天睡眠不足，週六早上快七點就起來看王建民，週日早上六點半就起來出門去屏科大走路運動，前天晚上一點多才睡... 後來一整天的行程可能吹冷氣吹太久，又去吃了冷熱冰... 看起來就十足是感冒絕對會加重的前兆，雖然當天除了有點鼻塞之外感覺都還好，不過當天下午六點左右回到家就開始感覺頭暈目眩的發燒了，趕緊睡覺休息之後其實馬上就好多了...
總之，聽人家說可以喝沙士加鹽治感冒，所以當然也就姑且試試，不過想了想還是想要找找資料看看到底是否真的是沙士裡面的黃樟素的作用，沒想到，看到了下面這篇文章，說黃樟素會致癌所以早被禁用，所以呢～ 看來沙士本身應該是沒有什麼功效，可能是鹽巴稍微貢獻了一些減緩症狀的功效吧～

轉載自：
沙士加鹽真的可以治感冒嗎？

很多人小時候都有類似的經驗：發燒感冒的時候，媽媽就會去買一瓶不冰的沙士，在裡面加上鹽巴後叫小孩子喝，據說可以退燒、潤喉、降火氣、治感冒，功能多多，不一而足。不過這到底是不是真的有效？怎麼會加了鹽巴就變成那麼神奇？難不成鹽巴和沙士會起什麼化學作用嗎？

很多人都知道，可樂原本是咳嗽藥水（不知道？好吧，明天再說說這個故事），其實「沙士」的名稱也是從藥材「黃樟」（Sassafras）的英文發音而來的，從前黃樟素是沙士的主要香味原料，由於黃樟是一種中西醫都會採用的止痛藥，所以當時喝沙士真的是有減緩感冒症狀的效果的。但是黃樟的成分有毒，服用過量會造成嘔吐與瞳孔放大、昏迷等副作用，自從三十多年前發現黃樟素能讓小白鼠得癌症之後，美國的食品藥物管理局（FDA）就明令禁止在飲料中添加黃樟素，台灣亦然。所以現在的沙士，其實是治不了病的。

那又為什麼要加鹽吧呢？因為鹽巴可以補充電解質，而水分和電解質正是許多感冒、脫水、中暑等症狀的病患亟需的，但是畢竟不能拿來代替真正的藥物。而且飲料中的高糖份也不適合有糖尿病以及有腹瀉症狀的人飲用，不但會導致血糖急速升高，太高的滲透壓也會加遽腹瀉的情況，不可不慎。

天有不測風雲，"蝶"有旦夕禍福

[網子右邊破掉的大洞就是蝴蝶一開始栽進去的位置，很快的它就被拖到中央"善後"]


[真是一頓美味的大餐]

今天到朋友家去，在外面庭院中閒晃聊天時，沒想到忽然發現有隻蝴蝶誤入歧途，栽到一大片蜘蛛設下的天羅地網中，剛剛還看到兩隻蝴蝶在飛著，轉眼間其中一隻可憐蟲卻已經當場成為別人的網上佳餚，即使身為一隻蝴蝶，也逃不過宿命阿～ 說時遲那時快，原本還晴朗的天空，天邊已經飄來片片烏雲，似乎就要變天了～ 真是再次提醒了大家：「天有不測風雲，"蝶"有旦夕禍福」

在大大吸了幾口美味湯汁之後，大概已經吃飽今天的份量了，所以蜘蛛開始吐絲打包今天的美食，應該還夠吃個幾天吧～
這時才見識到蜘蛛絲的韌性，當蜘蛛把蝴蝶懸掛著，自己就跳到蝴蝶的身上開始捆綁，應該是因為這樣子比較不會暫空間，而僅透過一兩條絲就有辦法把這隻蝴蝶加上蜘蛛自己懸掛在半空中，雖然因為在纏繞的時候會晃來晃去，但是似乎還是很牢固的吊著。

大家可以注意到蜘蛛網的中央有四道顏色較重的白色線條往四個方向延伸出去，不知道這是否是這種蜘蛛特有的標記，不過看起來倒蠻像一個"X"字型的標記，印象中蜘蛛人跟X-Men不搭嘎才對～

敗入Nikon Coolpix P5500

今天下午出去高雄辦事情，後來順道到鹽埕區中信飯店旁的柯達相機總匯去看相機，之前就在網路上看到許多網友推薦柯達的服務好，因此就去看看囉～ 聽說那裡如果到週末長需要排很久因為人很多，所以趕快趁著週五下午去避開週末，門口雖然都劃了黃線，不過店家說只要沒有並排停車，警察都不會拖吊，畢竟鹽埕區是政府希望重新振興的區域之一，若還來個惱人的拖吊來讓人避諱肯定會有極大的反效果。
其實之前就在網路上做了些功課以一萬左右的價位，這款功能比較齊全的入門級相機，感覺算是比較經濟實惠的，對差不多功能跟規格的相機來說，尺寸算比較輕巧的。
同時也有看了Olympus SP-550UZ （因為有18x的zoom真的體積蠻大的）, Panasonic Lumix LX-2（鏡頭在中間突起蠻多的） & Canon G7（雖然沒有550UZ那麼厚，但還是蠻笨重的），比較了一下，基於價格跟尺寸，還是選擇了Nikon Coolpix P5500。有些手動的功能可以稍微玩玩，也還沒有到單眼相機的笨重，畫質算是可以接受的程度，算已經滿足我的需求囉～
這次也順道買了4GB的記憶卡、還算輕便的鋁合金腳架跟備用電池，雖然相較之下柯達的價格不見得是可以找到最便宜的，但是寧可稍微多付一點前是為了之後的維修服務等。
之後有機會再來多試試相機囉～

夏天感冒的好處

昨天這樣一個大熱天，下午出去外面晃了一圈回到家之後居然開始感覺到一陣不適，不知道是之前著涼還是怎麼樣，居然開始頭暈疲勞而且覺得有點冷，當天早上是稍微有點覺得喉嚨怪怪的，不過沒想到下午居然稍微發燒～
有趣的是，才在之前一天才聽Nina說她感冒發燒了，傳染的還真是遠阿～ 才在擔心她是否好了，居然自己也中獎。這樣大熱天稍微發燒的好處大概就是不會覺得天氣那麼熱吧～

4km, Breakthrough?

昨天出去跑跑時，體力也沒有感覺特別好，不過不知為什麼，就像忽然抓到什麼要領似的，算很輕鬆地一口氣跑了3km也還沒特別感覺到內臟快翻出來的情況，整體速度也沒有說特別慢，所以就連續跑了4km，最後300m還夠力來個小衝刺。
雖然跟真正常在慢跑的人跑個十幾二十公里可能只是小意思，不過對我這樣肉腳，前陣子缺乏運動，最近幾次跑個1.5km就感覺吃力的情況，看到比較明顯一點的進步還真的有種欣喜的感覺～ 總算離5km的第一階段目標又靠近了一點，不過當然是要看看接下來是否有辦法維持跟繼續進步囉～
唯一我能想到跟以往比較不一樣的地方是步伐的調整，昨天是儘量試著避免過多能量浪費在上下的振動上面，雖然這樣子代表著前後的頻率可能比較快，不過感覺上應該是比較輕鬆的，也許是因為更善加利用了現有的momentum吧～ who knows~

Training Log from www.nikerunning.com

之前提到的www.nikerunning.com是個不錯的網站，上面有個功能是Training Log，可以幫助你記錄你自己訓練跟跑步的所有過程，內容包括各種體能訓練、瑜伽... etc都有現有的選項可以選擇，也有可供使用者自己設定新的訓練項目的功能，像是可以記錄你訓練所穿的鞋子、聽的音樂、自己設定的目標距離、實際達成的距離、經常跑的路徑、鞋子累積的里程數等，算是有蠻趨近完整的功能來記錄每個人的訓練過程，供參考及分析。

我通常只是簡單在上面記錄了跑步跟鞋子的里程數，因為有圖表顯示，其實蠻容易看出每個禮拜自己夠不夠努力，還是太過懶散了～

這個網站上其實還有蠻多跟跑步相關的人物介紹等資訊，也可以用預設的訓練排程來規劃自己的訓練計畫，來針對將來可能要參加的賽事作準備。

這樣一個可以讓跑步愛好者交流跟固定上去登錄自己資料的網站應該是很能夠維持與這個族群聯繫的很好工具，對行銷來說，我覺得構想很不錯，畢竟有了這樣一個與客戶保持聯繫跟溝通的管道，與客戶之間的互動就不僅僅是產品的銷售而已，品牌形象能夠更深入的植入人心，也藉著每一次使用者上來登錄資料的時候多一次曝光機會。

Running away from or towards something?

從2007的6月11日開始，因為聽了Anthony Robbins Audiobook上面講到應該要培養個固定的運動，對於身心都有幫助；之所以為何選擇跑步呢～ 另一個選擇是籃球，之前有段時間也是天天都去玩一下子，只是因為籃球實在太操，加上前陣子又不小心扭到腳停好一陣子沒有做什麼運動，所以想一想，跑步是相對之下環境跟器材等等限制因素比較小的運動，只要你想跑，有合適的鞋子有道路就可以了；所以我就此開始了訓練自己開始跑步的過程。
說真的我還真是跑步的超級肉腳，要跑快或跑長途似乎都是強人所難啊！ 所以呢～ 一開始當然只是從最簡單的走路開始。其實開始決定要開始跑步的時候，對這方面可以說一無所知，總之就是穿著雙Converse All Star運動鞋就去隔壁的公園走路了～ 平時公園裡一到下午比較有陰涼感覺之後，就會有蠻多人在走路的，爾偶才有零星幾個跑步的。
我自己從Google Map上面，用Path工具量了公園裡面道路的距離，找了個接近500m的路徑作為我的基本路線，讓我比較容易拿捏自己跑了多遠。
剛開始的第一天，連跑步都不敢想太多，因為稍稍還可以感覺到之前腳扭到的地方還沒完全好，所以只是走了大概4km左右，走路算是很輕鬆，不過那時候到最後就感覺到膝蓋有點痛的感覺，所以也沒有硬撐下去，怕傷到。
第二天呢～ 終於忍不住要嘗試跑一下，走了一圈之後，就開始慢慢跑了兩圈，不過這時也稍微感覺到膝蓋疼痛的感覺又出來了，所以就停下來用走的，可是用走的也是會感覺到膝蓋上所承受的壓力，所以就此打住囉。
後來經過這兩天腳痛的經驗之後，我意識到也許我需要比較合適的慢跑鞋，因為之前看過文章提到跑步時膝蓋所承受的壓力很可觀，需要合適的慢跑鞋幫助吸收能量跟避震保護腳、膝蓋跟腿。所以隔天剛好有機會去鳳山的時候就去逛了逛鞋店買了雙打了對折的Nike慢跑鞋Nike Air Max Rival II，因為只是慢跑的時候要穿，所以就找了個比較便宜稍微舊一點的款式，沒想到還剛好就剩下最後一雙，試了鞋，感到稍微有點緊，不過找同型的穿了大半號的卻又太鬆，所以就直接買下來囉～
買鞋隔天當然就迫不及待出去試試有沒有什麼差異，雖然當天因為後來下雨只各跑跟走了1km，不過那種腳跟地面接觸的感覺還真是不一樣耶～ 因為才剛從平底硬底的鞋子換上這個有"Air"的慢跑鞋，可以很明顯感覺到那避震的效用，而膝蓋也沒有向之前那樣有疼痛的感覺，這時才更深深感覺到有正確工具的重要。
後來如果有出去跑步，大多就跑個1.5~2.5km之間，配上0.5~1.5km的走路，雖然感覺還是很肉腳，跟比較基本長跑比賽5km的距離還是差很多，不過我有到過www.nikerunning.com跟幾個其他網站上看到建議的訓練排程，其實如果是針對跑步白痴或Couch Potato也都是建議逐步漸進式的訓練，兩三個月也是必要的過程，操之過急也容易造成運動傷害。
到現在，中間有差不多兩個禮拜的時間因為出差大陸跟去漂鳥築巢營沒有維持運動，後來就感覺到體力又有比較減弱，所以還真的是要保持固定運動的習慣。
總之，加油中～希望自己個可以早日達到一次連續跑個5km的目標。