關於 learn to run for 30 minutes ，我們在網路上蒐集到這些相關的討論、資訊與評價

2nd runner to go after my roommate @goergeheimann this morning at PAFC IVM 2019 (TWA 200).

30 seconds gap between each Elite Athlete.

1st photo: Flag Off
2nd - 5th photo: Cross the line first as I overtook Gorge in the first half of the race.
6th - 8th photo: As usual, me and Ryoji shared the floor together 🤣🤣🤣
9th - 10th photo: Interview by the local media after the race.

It was a really great race, learn a lot from this race and I knew how to prepare for it next year. I knew I still have more room to improve for this race. Manage to hit my goal of around 21:10 minute as I finished 21:17 minute.

Thanks everyone for the support and thanks Sponsors and TWA!

Running up with 8 X of 60m flat at the refugee floor is really challenging, but that's the difficult part of Towerrunning Races. Each tower are made up from different kind of staircase in terms of height of each steps, number of steps in each flight, number of flights in each floor, refugee floor (flat running part, changing to different staircase), direction of stairs, handrail height, types of material used for the handrail...

To understand all these, you really need to run it once and then come back and improve your time. You will not always do well in the first time of running.

I am glad to have an improvement of 1:50 minutes improvement compared with last year (22:07). I will be back again next year to improve my timing!
Gunning a sub 19:40 min next year!

#MasTowerRunner #TWA200 #PAFC2019 #TowerrunningSport #Towerrunning @ Ping An Finance Centre

A YEAR AGO I ALMOST LOST MY LIFE. I'VE NEVER BEEN MORE THANKFUL TO BE ALIVE AND TO HAVE ALL MY FRIENDS AND FAMILY.

LOVE YOU ALL.

Well I guess most of you have probably heard by now that I was in that Plusliner bus that ran off the highway near the Semanggul rest stop this afternoon. Serve me right for riding on a cheap bus, but it was the only one available at the time. A few people got killed. I'm still alive but knocked my head quite hard. The lady next to me flew out the front window. She's dead.

I'll go get all the head scans etc done tomorrow, but I am fine I think. Just a little bit shaken.

There was a noisy kid behind me that kept on kicking my chair and waking me up throughout the journey. I kinda wish HE was dead, but they say, that's not a nice thing to wish on children, no matter how annoying they are.

I still don't know how to tell my mom, because she'll panic and forbid me from riding the bus ever again. Well I guess she'll know now.

I asked one friend who was 30 minutes away if he could help come get me. He told me he didn't know where it was, even though it was right on the highway, and I gave him the location, and then he asked me, "Can't you get yourself a cab?". And he's ignored every consequent text from me from thence onwards. Some friend, huh... LOL. I do have to thank Alex for going out of his way, even though he's in Bangkok, to get one of his friends to drive over and pick me up. I should've accepted that offer. And Firdaus was really helpful with al the calls and stuff. Thank you for that, guys. I really needed you. And you came through.

I just want everybody to know I am ok. I am just a bit shaken, but I gotta shake this off and concentrate on the wedding gig I have to sing at tomorrow. And then I can process all of this and perhaps think how to go about suing the bus company and putting them out of business. Accidents happen, but the way this was handled was reprehensible.

The accident occurred around 530pm. Plusliner was supposed to send another bus to pick us up from Penang, which is 30 minutes away. It is now 930pm and most of the passengers (whose own families haven't come to get them) and I are still waiting. The police have come to take our statements, The bus company officers have come, sniffing their ugly noses, trying to find a way to weasel themselves out of the blame. Fucking super efficient bunch of assholes aren't they..... The Plusliner representative just asked us to lug our bags across the grass again and cross the highway to the other side in pitch darkness. Thank God the people working the cranes to remove the accident debris on the highway stopped us. Otherwise there'd have been more deaths from being run over by cars. I have never felt more like I am living in a third-world-country than I am right now, today.

Even the idiot tudung-clad girl selling drinks at the store had the nerve to ask me, "Would you ever ride a bus again after this, and what did the police ask you?" "Police asked me how big my dick was. Whatddaya think they asked me, asshole??!!" Of course I didn't say that... I gave her a cold stare that made her shut the fuck up right away. Some of these cunts really need to learn their place, and get their mouths sewn up.

I really just wanna get home.

It was such a jolt when it all happened, we were thrown around in the bus. I really thought I was gonna die. And the only thoughts that ran through my head were my mom and my sisters and my Oscar and my Fifi. And I thought to myself, "I hope they know how much I love them..."... Soppy, right???

I've never been happier to be alive.

If you feel bad for me, please send me diamonds.

Thanks.

#魯曼英文聽力填空0630 講解0702 0704
Hey, guys, this is Luhmann. Today I want to 1 with you my opinion about self-depreciation, about our self-doubting. Maybe you would say that I am 2. confidence. I am not a confident person. Many of my students 3. me that. And I think it’s a 4. thing. In my case, whenever I feel self-depreciated, or I start to doubt myself. I will instinctively do two things. Either of two things. The one thing is to study. I will get a book, get a 5.. I will find an article, 6. maybe at least one hour on that. Look 7. some words in the dictionary, memorize some words, making some 8., getting 9. by the book or the passage. The other thing is to do exercise. I will go running, go 10., doing weight lifting for at 11. 40 minutes. After forty minutes or one hour’s studying, I will get 12. my confidence very fast, very effectively, and I will back, I will be back, I am just back. So that’s why I said that my self-depreciation is the 13. to my self-appreciation. Without my self-depreciation, without doubting myself, I will not be so confident, because this self-doubting 14. me to do something more and more and more. So, I don’t’ think there has been such a person in the world 15. has never been not confident, who has never 16. confidence, no, of course except for those narcissists who 17. too much pride in themselves, 18. is pretty cute. And for me, for us, the mentally healthy people, we will once in a while, sometimes just lack confidence, right? We will doubt ourselves, OK, I am not good enough, can I really make it? So, I think our depreciation, if you can 19. it healthily, our self-depreciation really can boost ourselves. You know, do something, whenever you feel self-depreciated, just do something. Something, I mean, something is much bigger, much better than nothing. In my 20., one is much 21., much more than 22.. For example, if you lack confidence, because of your 23., because you think you are too heavy, just do something, do some exercise. And you would say, come on, Luhmann, no!!! I am just not as athletic as you 24.. I can not do exercise as often as you 25.. No, I am not 26. you to be as athletic as I am. I don’t ask you to do that. We are animals, right? We can move, right? So, just walk for thirty minutes a day. Ok, walk 27. for 30 minutes a day. And next month, I promise you. You will just automatically walk a litter 28. every week for 30 minutes for 30 days. And on the third month, you will start to walk a 29. faster, right? And trust me, on the fourth or fifth month, you will start to run slowly, and maybe after half a year, you can be a runner. Just like me. And maybe we can run 30., right? Or, let’s say, if you lack confidence because you think your English is not good 31.. You can not learn another language well. If you think you are 32. than others. You are less 33. than others, do something, right? Just three words a day. And ninety words a month. One sentence a day, thirty sentences a month. And I promise, if you do this very 34. thing after thirty day and next month, you will just add some 35 to what you are doing now, right? Maybe next month, you can 36. ten words a day, two sentences a day. So, just do something, something is much better than nothing.
And for me, I think it’s a kind of circulation, or a period, or a tempo. When I am 37. confident, I will spend more time on some 38. activities, for example, maybe photo taking, maybe driving here and there, maybe watching some movies, some videos on Youtube, but I everybody is just like me. I think confidence, this kind of 39. will be, you know, 40. out, and for me, when that confidence is running out, and the self-depreciation is 41. in, and I will start to do something to boost, to cover, to defeat, to get 42. of that depreciation. And in this process, I can even get some ideas. And in this process of self-43., I can get some ideas for my business. When you start to feel self-depreciation, it’s just like some kind of superpower trying to tell us that we are lacking something. We are in 44.of something. We need to do more for ourselves. Just like when we are 45. a 46., and then it’s our body trying to tell us, “ Come on, I need more clothes. I am cold. Right? ” The same, right? And if we just 47. this thing. We just keep 48. this. Just keep telling others, “ I am not a confident person” No, you will face a very big disaster. Because the reason why you are lacking confidence, it’s just your sixth sense trying to tell you that you need to do something for yourself. So, guys, next time, when you feel self-depreciated, when you feel that you are not confident in 49. something, 50. that feeling, taking that chance to re-examine yourself. Maybe you need to do something more for your job, for your life, for your 51.p, whatever, you know, just improve yourself. Self-depreciation is the mother 52. our self-appreciation. See you next time. Bye.

Without one of their best defensive
players, the Philadelphia 76ers could not stop Tracy McGrady.


McGrady recorded his first career triple-double and Mike Miller
scored 25 points as the Orlando Magic rolled to a 105-87 rout of
the 76ers.


Playing only the first three quarters, McGrady finished with 22
points, 11 rebounds and 11 assists. Behind their superstar, the
Magic built a commanding 82-60 lead entering the final period.


"I knew I was close at halftime," McGrady said. "Pass the ball,
guys knocking down shots, rebound here and there, I knew I was
close. They told me I needed two more rebounds, two more
assists, that was the only thing I was concerned with. I didn't
care about scoring no more. I was trying to get some more
assists, some more rebounds and get myself my first career
triple-double."


The 6-9 McGrady did most of his damage against the much slower
Matt Harpring and also was matched against the smaller Eric Snow
at times.


The Sixers also opted to run various double-teams at McGrady.
But he made them pay by kicking the ball out to teammates, who
went 12-of-26 from 3-point range. McGrady was 2-of-6 from the
arc.


"When these guys knock down shots, it just makes my job a lot
easier," McGrady said. "We were having fun out there."


"Until we learn how to defend the pick-and-roll ... defend a
team that spreads it out ... they will keep doing what they're
doing," Snow said. "They have done the same thing five straight
times and we haven't done anything to change it on the court.
That is why they have arguably the best shooting in the league,
getting wide open shots. It doesn't make any sense."


Aaron McKie, one of the Sixers' best on-the-ball defenders,
probably would have drawn the assignment on McGrady but he
missed the contest with a left foot injury.


McKie did face McGrady last month in Philadelphia, but without
much success. McGrady finished that contest with 26 points, 10
rebounds and eight assists in Orlando's 102-91 victory. In that
contest, McGrady also faced double teams and the Magic went
10-of-19 from the arc.


Allen Iverson scored 32 points for Philadelphia, which fell back
to the .500 mark (27-27) and lost to the Magic for the fifth
straight time.


"I don't think we had any effort as a team," Iverson said. "He
(coach Larry Brown) felt mine and Eric's was good, but as a
whole team concept it wasn't. It is a team game. The hustle just
wasn't there."


Brown agreed with Iverson's sentiment.


"All our guys didn't match their effort," he said. "I grabbed
Allen and Eric and told them I was proud of them, but there was
a lot of guys I wasn't proud of in terms of effort tonight. I
mean you're gonna have bad games, and we were shorthanded. But I
don't think we had everyone competing and that's a
disappointment."


In addition to playing without McKie, the Sixers also were
without forward Derrick Coleman, who was sick. He missed the
previous two games with a suspension.


Orlando took full advantage of the shorthanded Sixers, building
a 38-24 advantage less than four minutes into the second quarter
on a 21-footer by McGrady, who went 8-of-20 from the field.


Iverson, the NBA's leading scorer, tried to keep his team in it.
The electrifying guard scored eight points in a 14-8 spurt that
brought Philadelphia within 46-38 with 2:59 left in the half.


Iverson was basically all of the Sixers' offense, going 11-of-30
from the field and making 8-of-10 foul shots. The rest of his
teammates were 30-of-54 from the floor.


While Orlando was bombing away from 3-point range, the Sixers
went just 2-of-4 from the arc.


Despite getting back in it, the Sixers were done in right before
the half when Orlando scored 10 of the final 12 points to open a
56-40 cushion. McGrady and Darrell Armstrong each drained a
3-pointer in the burst.


Armstrong finished with 15 points for the Magic, who shot 45.5
percent (40-of-88) and held a 48-40 rebounding advantage.


Miller, who scored 14 points in the half, was the main
benficiary of McGrady's passes as he went 5-of-8 from beyond the
arc. The reigning Rookie of Year also was active inside as he
matched a career high with 11 rebounds.


"I just went to the boards," Miller said. "You've got to do it
sometimes and tonight I did. Guys needed to help on the rebounds
because Matt Harpring goes to the glass hard and that's who I
was guarding. So I had to make sure I attacked them, make sure
he didn't get as many."


The Magic controlled things the entire second half, leading by
at least 12 points the entire way.


Orlando held a 22-point lead entering the final quarter and took
its biggest lead of the contest at 91-61 on 3-pointer by Jud
Buechler with 9:52 remaining.

On a night where they honored their past,
the Houston Rockets got a pretty good look at the future.

The Rockets retired Clyde Drexler's No. 22 at halftime, then
rallied for a 109-106 victory over the Philadelphia 76ers behind
a career-high 32 points from Shandon Anderson and clutch play
from Kelvin Cato.

Drexler, a former University of Houston standout who was part of
the Rockets' 1995 NBA championship team, was honored in a
35-minute halftime ceremony that included former NBA greats
Julius Erving, Buck Williams and Kiki Vandeweghe. Jack Ramsay,
Drexler's first NBA coach with the Portland Trail Blazers, also
was at the ceremony.

"Growing up in Houston, watching the NBA and watching college
ball, I developed a real love of the game," Drexler said. "To
be able to play it here and now to have my number retired with
Rudy Tomjanovich, Calvin Murphy and Moses Malone, I never would
have thought that. I never thought about being on the court
with them, much less being able to play with them."

Also on hand were Drexler's mother, wife and four children and
Guy Lewis, his former coach at UH. Drexler, who became coach of
his alma mater last season, also heard kind words from Hakeem
Olajuwon, his teammate at school and with the Rockets.

"I am honored to stand here tonight with Clyde," Olajuwon said.
"I've watched Clyde from the beginning in college and we won a
championship together. But it's not just his game, it's his
character. He's a very complete person. It's a blessing for me
to be here with him."

The extended halftime seemed to bother the Rockets, who blew a
nine-point halftime lead but recovered with a 15-0 burst into
the fourth quarter that gave them the lead for good. Anderson
scored nine points in the run.

"I think it was a coincidence that I had that type of game on a
night his number was retired," said Anderson, who was 10-of-17
from the field. "But I've always liked the way he's played, how
he went coast-to-coast. In a lot of ways, my game is a mirror
image of his."

"Shandon was phenomenal," said Tomjanovich, the Rockets' coach.
"He was all over the place. Tonight he did it a lot of
different ways. When we're running and when he gets into the
flow, he's at his best."

Cato scored six of his 10 points in the final two minutes as the
Rockets held off a furious late rally by the 76ers, who went 1-3
on a four-game road trip, with each contest decided by three
points or less. Philadelphia fell to 11-4 in such contests.

Sixers All-Star guard Allen Iverson scored 40 points on 16-of-25
shooting. However, the team fell to 2-10 all-time when he scores
40 or more, including 1-3 this season.

"Iverson is something special," Tomjanovich said. "He made some
great shots tonight. I feel very fortunate to get the win. This
is a really big win against a really good team."

"It really didn't matter what we did," Iverson said. "They just
played excellent."

Despite losing rookie guard and leading scorer Steve Francis to
a strained left groin, Houston won for the ninth time in 12
games. Olajuwon scored 14 points, his best total since
returning from hernia surgery, as the Rockets had seven players
in double figures.

"I think it's just time and learning how each other plays,"
Anderson said. "We had a lot of new guys at the start of the
year and the biggest thing to learn is where the shots are going
to come from. I think the coaching staff has done a great job
of getting us position, both offensively and defensively."

"We're learning what it takes to win as a team," said Cato, who
had three of his four blocks in the final period. "At first, we
were waiting for the older guys to show us the way, but then we
all got hurt. Now we're learning how to play with one another.
The biggest thing is we've had an opportunity to practice with
each other. That has helped us come together."

A dunk by rookie Kenny Thomas, who had 11 points and 12
rebounds, capped the 15-0 run and gave Houston a 95-79 bulge
with eight minutes left. A jumper by Philadelphia's Theo
Ratliff, who tied season highs with 25 points and five blocks,
ended a scoreless drought of 5:04 and started a comeback by the
Sixers.

A three-point play by Ratliff cut the deficit to 99-94 before
Anderson found Cato with an inbounds pass for an alley-oop dunk
that beat the shot clock with two minutes left. Iverson made a
pair of tough baskets around a free throw by Cato, then drew a
foul with 47 seconds to go.

He made the first to cut the deficit to 102-99 but missed the
second. Ratliff ran down the long rebound and fed Iverson, who
missed a potential tying 3-pointer.

Two free throws each by Cato, Cuttino Mobley and Bryce Drew made
it 108-103 with 13 seconds to go. Philadelphia's Eric Snow hit
a 3-pointer with 4.2 seconds left and the Sixers fouled Cato,
who split a pair from the line, giving the Sixers a chance to
tie.