2009年8月26日 星期三

GET THE BEST REST

Print | Email | Share | RSS
Comments 0|
Recommend
Sleep Tips for Runners
GET THE BEST REST
Sleep expert James B. Maas, Ph. D., shares his advice for everyday runners.
By Nicole Falcone
Image by Erik T. Johnson

From the September 2009 issue of Runner's World

DEENA KASTOR, bronze medalist in the 2004 Olympic Marathon, says that she gets paid to run—and to sleep 10 hours a night in addition to a one-to two-hour nap each day. But with everything you have going on—work, family, and training—seven hours of uninterrupted shut-eye is probably a luxury. Sleep expert James B. Maas, Ph. D., shares his advice for everyday runners.

1. STICK TO A ROUTINE Go to bed at the same time every night—weekends, too. If you aren't getting enough sleep during the week, you start building up a sleep debt. But you can't make up for this by sleeping late on Saturday and Sunday, because that throws off your bedtime. "Your brain doesn't have a different biological clock for weekdays and weekends," Maas says.

2. PRIORITIZE IT Don't miss your bedtime. Sure, there are occasionally sick kids or last-minute deadlines to deal with. But these are unavoidable interferences—updating your Facebook page isn't.

3. SET THE SCENE Keep your bedroom dark, cool, and quiet. Get black-out window shades, keep the temperature between 65 and 67 degrees, and avoid using a TV, laptop, or BlackBerry, which can prevent your falling asleep, within 30 minutes of your bedtime.

4. WATCH THE CAFFEINE A cup of coffee is a fine morning ritual. But chugging Red Bulls to get through the afternoon can keep you up at night. Avoid caffeine after 2 p. m., says Maas.

5. DON'T RUN TOO LATE Can't run in the morning? Then try to get it in between 5 and 7 p. M. Exercising within three hours of your bedtime can cause insomnia.

6. SET REALISTIC GOALS If you have a newborn, it may not be the time to go for an ambitious PR. Scale back your expectations so they reflect your current circumstances. Remember, he'll grow up eventually.

7. ADJUST FOR YOUR TRAINING If you are logging more miles and getting up earlier to squeeze in the extra training, make sure you go to bed earlier, too.

8. NAP A 10-to 15-minute nap can boost energy levels. But 90 minutes is ideal if you are sleep-deprived, says Maas. In that time, you'll go through an entire sleep cycle, which has a restorative effect on the body and can help recovery.

2009年8月19日 星期三

班傑明的奇幻旅程

班傑明在他親生爸爸去世前說的一段話



{你可以像瘋狗一樣抓狂,

或是用髒話罵命運之神,

但是到頭來....

你還是得放下.}


班傑明給他女兒的話

{不論做什麼永遠不會太晚,

或是像我,永遠不會太早....

成為你想當的那種人

沒有時間限制,隨時都能開始

你可以改變或保持現狀

人生沒有任何規矩

我們能積極或是消極的過日子

希望你能積極過日子

我希望能看到讓你驚艷的事物

我希望你體會從來沒體會過的經驗

我希望你

認識和你想法不同的各種人

我希望你過一個你感到驕傲的生活

要是你發現你過得不好

我希望你有力量....

"重新再活一次"}


很有趣的劇情

很不同的人生

用奇幻來形容真的很不為過

2009年8月5日 星期三

了然

幹 也她媽的上太多了吧

 

2月怎麼辦.........

萬事起頭難

無法否認的

這股壓力很大

慢慢的

我連睡覺都變得有罪惡感

2009年8月4日 星期二

Kris Allen - No Boundaries




Seconds, hours, so many days
時時刻刻, 如此漫久

You know what you want but how long can you wait
你懂得自己你所想要, 但是你還有多少時光可以磨耗

Every moment lasts forever
每個瞬間, 永恆不滅

When you feel you've lost your way
當你感到已迷失了自我方向

What if my chances were already gone
倘若我錯失了所有良機又會如何

I started believing that I could be wrong
我開始相信我可能犯了錯誤

But you gave me one good reason
但你給了我一次慰藉鼓勵

To fight and never walk away
勇於決鬥, 永不退縮

So here I am still holding on
所以我依舊堅持下去

With every step you climb another mountain
隨著你踏向另一座山峰的腳步

Every breath it's harder to believe
沉重的呼吸聲使我更難相信

You'll make it through the pain
你將度過痛苦難關

Weather the hurricanes
狂風暴雨之日

To get that one thing
為了再體會一件事

Just when you think the road is going no where
正當你認為窮途末路之時

Just when you almost gave up all your dreams
正當你幾乎放棄所有夢想之時

They take you by the hand and show you that you can
他們伸出了援手, 告訴你一定可以做到, 因為

There are no boundaries
沒有界線

There are no boundaries
沒有界線

I fought to the limit you stand on the edge
我和極限奮鬥而你身立邊緣

What if today is as good as it gets
當今日完美無缺, 將會如何

Don't know where the future's headed
被引領的未來不知去向

Nothing's gonna bring me down
我無懈可擊

Jumped every bridge I've run every line
跨過每個橋樑, 穿過每個界線

I risk being safe, I always knew why
我冒著風險, 我知道為什麼

I always knew why
我一直都知道為什麼

So here I am still holding on
所以我依舊堅持下去

With every step you climb another mountain
隨著你踏向另一座山峰的腳步

Every breath it's harder to believe
沉重的呼吸聲使我更難相信

You'll make it through the pain
你將度過痛苦難關

Weather the hurricanes
狂風暴雨之日

To get that one thing
為了再體會一件事

Just when you think the road is going no where
正當你認為窮途末路之時

Just when you almost gave up all your dreams
正當你幾乎放棄所有夢想之時

They take you by the hand and show you that you can
他們伸出了援手, 告訴你一定可以做到

You can go higher
你可以再爬得更高

You can go deeper
你可以再走的更深遠

There are no boundaries above and beneath you
因為沒有界線可以阻礙你

Break every rule cause there's nothing between you and your dreams
打破所有限制, 因為誰都無法阻礙你的夢想

With every step you climb another mountain
隨著你踏向另一座山峰的腳步

Every breath it's harder to believe
沉重的呼吸聲使我更難相信

You'll make it through the pain
你將度過痛苦難關

Weather the hurricanes
狂風暴雨之日

To get that one thing
為了再體會一件事

Just when you think the road is going no where
正當你認為窮途末路之時

Just when you almost gave up all your dreams
正當你幾乎放棄所有夢想之時

They take you by the hand and show you that you can
他們伸出了援手, 告訴你一定可以做到, 因為

There are no boundaries
沒有界線

There are no boundaries
沒有界線

There are no boundaries
沒有界線

No boundaries
無界線