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| At the end of the second trimester, the belly started to grow more significantly |
My running plan for the 5 K race: After my first 5 K race at the end of my first trimester, I took a three full day rest and started indoor cycling to get back to running. However, I quickly found out that cycling made my belly really uncomfortable. I then started my running focused training plan (no more cycling from then on). I ran ~5 days a week and each run is time based, in the first phase (~3 weeks), I ran mostly 30 mins; in the second phase (~2 weeks), I increased my routine run to 40 mins plus a long run a week for ~50 mins. I took a running rest for 2 weeks due to my international travel. After I came back from my trip, I only had 2 weeks left until the 5 K race. I continued to run 5 days a week, each about 30 mins long, in preparation for the 5 K race. I did a couple of strides in the second and last phase. Note that I have been adjusting my running pace to run "comfortable." That's why my running was all time-based.
Starting from ~17-18 weeks of pregnancy, although the baby bump was still very tiny, I started to feel the bumpiness when I run. I purchased two belly supports and started using them during my runs. One is focused on supporting the lower abdomen area (used on my easy runs), and the other one is specifically designed for running/exercising (used mainly on my runs after ~22 weeks of pregnancy - when the belly gets larger than before).
在十二月初跑完孕期的第一個五公里路跑後，休息了三天沒運動後就開始了新的跑步訓練週期。因為目標是五公里賽事，所以安排一週跑五天，一天重訓日，一天休息日。跑步沒有速度目標，只有『輕鬆跑』或『大步跑』之分。兩者都完全靠當天的體感，因此訓練距離和速度不是我的訓練指標。這次的訓練週期首先是大約三週的準備期，每次跑步約三十分鐘。再來是大約兩週的增量期，每次跑四十分鐘，一週有一天跑比較長，五十分鐘。中間有兩週回台灣過年，那兩週就是放任自由～隨遇而安＋吃飽飽！回來後只剩兩週就要路跑比賽了，我把訓練調回每次跑三十分鐘（不要讓腿太累）。
大概在懷孕17-18週開始，跑步明顯能感覺肚子的搖晃。經過一番網路搜尋，決定買了兩款腹託。第一款是專門圍在下腹部。這適合懷孕後期肚子很大時每日走路使用，也適合當時我的輕鬆跑。肚子開始明顯凸出來後（大約20週開始？），我使用了另一款專門設計給跑者的腹託，它可以支撐下腹部和凸出肚子的上方，非常好用。
On the race day:
It was a rainy and chilly morning. Still, runners showed up full of energy and excitement at the venue. Probably due to the weather, the Unberthons started serving hot chocolate before the race started 👏👏👏. It was a course in a beautiful park, mostly flat but with some small slopes. I felt strong in my muscles all the way, but the cardio part was getting harder as the run progressed. I was able to negative split by seconds every mile, but probably because of the continuing growth of the baby (and increasing demand of blood and oxygen from me), running "fast" has become harder for me.
路跑當天看到各年齡層，各種體型的跑者不畏下雨的溼冷天氣準時出現，真的很開心（果然讓我湊到熱鬧了！！😃）。這個路跑是在當地一個美麗的公園舉辦。或許是因為天冷，主辦單位在賽事還沒開始時已開始供應熱可可。路跑賽道大致平坦，但有幾個需要來回的小坡。這次跑起來覺得肌肉都還負荷地來，倒是心肺功能方面比較使不上力。感覺是那陣子寶寶又再長大一輪，身體對血液和氧氣的需求又增加了。不過值得開心的是，我每英里都跑得比前一個英里快～即便很多人說第二孕期是舒服期，但以運動表現來說，隨著寶寶變大，要仍跑得快，在我身上其實沒有發生😁。每個人運動的狀況在孕期每個階段都不同，有些人早早就無法跑步，必須換成更低強度的運動，有人能跑到生產，有人還屢創速度紀錄。不管如何，只要能持續運動，我已經很開心了。
My strength training:
From my past training cycles from running, I learned that I can't do very extensive muscle training during running specific training period. My legs need time to rest and recover from running. Therefore, my strength training here was also very running focused. The goal was to assist my running - making it strong enough to support my body to run and prevent injury. Below are some of the strength workouts I do. During the second trimester, I did one strength training a week.
肌力訓練的話，根據之前跑步訓練的經驗，我是沒辦法做完整獨立增肌的重訓的。對腿的負荷太大了～～所以這次調整為一週一次。和第一孕期一樣，所有的肌力訓練都是針對跑步的。目的是讓肌肉足夠強壯來支持跑步，同時防止運動傷害。
和大家分享幾個我當時做的肌力訓練：
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