Food for Run and Thought 27

「We all have dreams. In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort.」Jesse Owens, American track and field athlete and Olympic gold medal winner

「Racing is the fun part; it's the reward of all the hard work.」Kara Goucher 

「Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running.」Sarah Condor

「If you can't excel with talent, triumph with effort.」Dave Weinbaum, Businessman, writer and part-time stand-up comic

「This is not about instant gratification. You have to work hard for it, sweat for it, give up sleeping in on Sunday mornings.」Lauren Fessenden, Cross Country Athlete

Food for Run and Thought 26

「I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise... it's a consistent reward for victory! 」Sasha Azevedo, Model and runner

「I was pushed by myself because I have my own rule, and that is that every day I run faster, and try harder. 」Wilson Kipketer, Kenyan born Danish former middle distance runner

「Running is real and relatively simple - but it ain't easy. 」Mark Will-Weber, author and running coach

「Good things come slow-especially in distance running. 」Bill Dillinger, Oregon coach

「There is no satisfaction without a struggle first. 」Marty Liquori, American middle distance athlet

Food for Run and Thought 25

「It's very hard to understand in the beginning that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants to quit.」Dr. George Sheehan

「If you train hard, you'll not only be hard, you'll be hard to beat.」Herschel Walker, American football player 

「That is the sort of race which one really enjoys - to feel at one's peak on the day when it is necessary, and to be able to produce the pace at the very finish. It gives a thrill which compensates for months of training and toiling. But it is the sort of race that one wants only about once a season.」Jack Lovelock, a New Zealand athlete

「He who is not courageous enough to take risks will accomplish nothing in life.」Muhammad Ali, former American boxer and three-time World Heavyweight Champion

「Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.」T. Alan Armstrong, author

Food for Run and Thought 24

The beauty of running is its simplicity; the beauty of runners is that we all have a similar drive to improve. We are either trying to run a personal best, or toeing the line for the first time, which will snowball into a future of trying to run personal bests. We road racers are a tight community of mileage-happy, limit-pushing athletes.」Deena Kastor, long-distance runner who holds American records in the marathon, half-marathon, and numerous road distances 

「In a sport that's ruled by the clock, freeing myself from the minutes and seconds that define success was liberating. I was now free to run when I wanted, without the gnawing obligation that comes with a competitive pursuit. I no longer have an interest in running "against" anyone. Rather, I'm often looking for someone to run "with," and it's the camaraderie, rhythm and ritual that continue to hold my interest.」Tom Ratcliffe, "Running Past the Finish Line," Running Times, December 2010

「Running well is a matter of having the patience to persevere when we are tired and not expecting instant results.」Robert de Castella, World champion marathon runner

「Before your next marathon, think about a person who helped make your marathon possible. Then consider showing your appreciation by dedicating the race to that person.」Joe Henderson, American runner, running coach, and writer

「There are no standards and no possible victories except the joy you are living while dancing your run....you are not running for some future reward-the real reward is now!」Fred Rohe, author of The Zen of Running

Food for Run and Thought 23

「I've learned that finishing a marathon isn't just an athletic achievement. It's a state of mind; a state of mind that says anything is possible.」John Hanc, running writer 

「Running is about finding your inner peace, and so is a life well lived.」Dean Karnazes, Ultrarunner and best-selling author

「Pain and suffering are often the catalysts for life's most profound lessons.」Dean Karnazes, Ultrarunner and best-selling author

「We may train or peak for a certain race, but running is a lifetime sport.」Alberto Salazar, American marathon runner and coach

「Running long and hard is an ideal antidepressant, since it's hard to run and feel sorry for yourself at the same time. Also, there are those hours of clearheadedness that follow a long run.」Monte Davis, runner

Food for Run and Thought 22

「Mental will is a muscle that needs exercise, just like muscles of the body.」Lynn Jennings, Nine-time champion of the USA Cross Country Championships

「The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed.」Jacqueline Gareau, 1980 Boston Marathon champ

「I think I get used to, even addicted to, the feelings associated with the end of a long training run. I love feeling empty, clean, worn out, starving, and sweat-purged. I love the good ache of muscles that have done me proud. I love the way a cold beer tastes later that afternoon. I love the way my body feels light and sinewy.」Kristin Armstrong, Author and runner

「Don't limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, you can achieve.」Mary Kay Ash, Founder of Mary Kay Cosmetics, Inc.

「Pacing is a skill. Some people just don't have that internal clock. I've been running for 14 years, and through practice it's second nature to me. You're doing constant repeats. You've just got to feel it.」Adam Perkins, pacer for Bernard Lagat when he set the U.S. indoor 5000-meter record of 13:11:50 in February

Food for Run and Thought 21

「The more I train, the more I realize I have more speed in me.」Leroy Burrell, former American athlete who twice set the world record for the 100 meter sprint

「It's my own space, my own time, when I'm just out there letting my thoughts go. It's part of my day like eating, and it's one of my favorite parts.」Louise Kent

「The battles that count aren't the ones for gold medals. The struggles within yourself - the invisible, inevitable battles inside all of us - that's where it's at.」Jesse Owens, American track and field athlete and Olympic gold medal winner

「Take care of yourself. Eat well, rest, train hard and smart, make time to think and breathe. Be intentional with your time.」Kristin Armstrong, Author and runner

「There is something beautiful about working so hard that you are reduced to silence next to your friends. Some friendships never get to the level where silence is comfortable, let alone productive or healing. Some friends will never understand the unspoken.」Kristin Armstrong, Author and runner

Food for Run and Thought 20

「Obstacles are those frightening things that become visible when we take our eyes off our goals.」Henry Ford

「The most important day in any running program is rest. Rest days give your muscles time to recover so you can run again. Your muscles build in strength as you rest.」Hal Higdon

「Everything I know about life, I learned it from running.」Ruben Toledo Rosado

「Spirit has fifty times the strength and staying power of brawn and muscle.」Author Unknown 

「A man can fail many times, but he isn't a failure until he begins to blame somebody else.」Steve Prefontaine, American middle and long-distance runner

Food for Run and Thought 19

「Like a hamster, I enjoy only the illusion of freedom, but unlike a hamster, I can put on running shorts and break through the tube walls.」Peter Sagal, a 3:20 marathoner and the host of NPR's Wait, Wait...Don't Tell Me! 

「The great advantage of our sport over all others is that we don't need a ball or a team or a field, or even, according to some, shoes. We just need to stand someplace, imagine ourselves in the center of a circle, pick one out of the 360 degrees available to us, and head thataway.」Peter Sagal, a 3:20 marathoner and the host of NPR's Wait, Wait...Don't Tell Me!

「I definitely make running a priority. That's not always possible, but my office knows that it goes first on the list.」Dr. Jill Biden, Second lady and college professor

「Just do the best with what you have, and you'll soon be doing it better.」Gil Hodges, American first baseman and manager in Major League Baseball

「It is the runner in me who can make peace with her body and the passage of time.」Kristin Armstrong, Author and runner

Food for Run and Thought 18

「You only ever grow as a human being if you're outside your comfort zone.」Percy Cerutty, running coach

「My thoughts before a big race are usually pretty simple. I tell myself: Get out of the blocks, run your race, stay relaxed. If you run your race, you'll win....Channel your energy. Focus..」Carl Lewis

「If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race. It's up to you. 」Dave Scott, triathlete

「At the start of races 50 miles or longer, most people have the spirit of 'We're about to embark on an adventure.' At the finish, regardless of how we place, we're all equals because we have finished a grand adventure.」Kami Semick, 2009 national 50-K and 50-mile trail champion, IAU 100-K world champion

「I run marathons twice a year to keep me training year-round, so I'm not obsessing about a PR every time. 」Pam Anderson, Chef and marathoner

Food for Run and Thought 17

「I loved testing myself more than I feared being beaten.」Ron Clarke, New Zealand middle-distance runner

「Too rapid a buildup is critical in injuries. You need to know your limitations.」Russell Pate, exercise physiologist

「I run because I enjoy it—not always, but most of the time. I run because I've always run—not trained, but run.」Amby Burfoot, Runner's World Editor At Large and marathoner

「If you want to be a better runner, you've got to run more. It's as simple as that.」Tom Fleming, running coach

「Spend at least some of your training time, and other parts of your day, concentrating on what you are doing in training and visualizing your success.」Grete Waitz, champion runner

Food for Run and Thought 16

「It is better, I think, to begin easily and get your running to be smooth and relaxed and then to go faster and faster.」Henry Rono, champion runner

「Running gives me a sense of controlling my life. I like the finiteness of runs, the fact that I have a clear beginning and end. I set a goal and I achieve it. A good run makes you feel sort of holy.」Nancy Gerstein, runner

「Running is a statement to society. It is saying 'no' to always being on call, to sacrificing our daily runs for others' needs. When we run we are doing something for ourselves.」Phoebe Jones, runner

「So much in life seems inflexible and unchangeable, and part of the joy of running and especially racing is the realization that improvement and progress can be achieved.」Nancy Anderson, runner

「You should run your first marathon for the right reasons, because you'll never be the same person again. You must want to do it, not do it because your boss did it or your spouse did it.」Bill Wenmark, running coach

Food for Run and Thought 15

「Now I am not running to please sponsors or to be the No.1 U.S. runner. Now I look at each step I get to take as a gift. I run because I love to run. I want to be able to run until I am 90 years old.」Suzy Favor Hamilton, Olympic miler

「The first thing is to love your sport. Never do it to please someone else. It has to be yours.」Peggy Fleming, American figure skater

「What I love about running is you can meditate while running. It's a peaceful place. You pray and think of the children and what you're doing, and you get through it. The time passes clearly. The first mile is the hardest.」Sister Mary Elizabeth Lloyd, Runs marathons to raise money and awareness about children orphaned by AIDS

「Hard things take time to do. Impossible things take a little longer.」Percy Cerutty, an athletics coach in the 1950s and 1960s

「Don't be concerned with what you can't do. Work on what you can do - then count your blessings.」Alan Robinson, 56-year-old partially paralyzed marathon runner

Food for Run and Thought 14

「It's that bond of female runners that makes me want to be a better runner - to push me a little harder.」Cherie Hill Lombardo, High school principal and participant in the Runner's World Challenge

「I usually run the first half of the marathon and run-walk the last half. It gets harder to run 26.2 miles at my age, but I'm inspired by the memory of friends I've lost.」Harriette Thompson, 87-year-old grandmother of ten and marathon runner

「Jitters are actually good for a short race. Adrenaline will rev up your engine. Think of it as fuel.」Lucinda Seares-Monica, Psy.D., a clinical psychologist

「Part of the challenge of the marathon is pushing past what you think is physically possible. You can do more than you think you can.」Christine Hinton, a Maryland running coach

「My first real race was as a 15-year-old. It was a mile long. I won in 5:20; I was surprised to win, and was encouraged to join the cross-country team with my brother, Charlie, and my friend Jason. This was in 1963, and we're all still running today.」Bill Rodgers, four-time winner of the Boston and New York City marathons

Food for Run and Thought 13

「I probably should consider this my last marathon, but you never know what'll happen. My friends reminded me that I said that last year and the year before and the year before.」Robert Borglund, Winner of Boston Marathon's 80-and-older age group two years in a row

「Do the things that you used to do without fear. Take the risk. It's all right to fall down and scab your knees.」Pat Tyson, Head coach of the Gonzaga University track and cross country programs

「Slow-but-sure has always worked for me, in running and in most other arenas. I wouldn't mind being a Carl Lewis or Usain Bolt, but I've found little payoff in attempting to be what I'm not.」Amby Burfoot, Runner's World Editor At Large

「Running uphill makes you a faster runner on the flats. Hills build strength, and make the flats feel easy!」Jon Sinclair, Running coach in Fort Collins, Colorado

「My first race was a 60-meter dash, with starting blocks. I was more excited than nervous. I came in last, but I wasn't disappointed, because it was so much fun. My coach treated everybody like winners - that was probably the most important thing.」Grete Waitz, Nine-time New York City Marathon winner and 1984 Olympic Marathon silver medalist

Food for Run and Thought 12

「People can't understand why a man runs. They don't see any sport in it. Argue it lacks the sight and thrill of body contact. Yet, the conflict is there, more raw and challenging than any man versus man competition. For in running it is man against himself, the cruelest of opponents. The other runners are not the real enemies. His adversary lies within him, in his ability, with brain and heart to master himself and his emotions. 」Glenn Cunningham - American runner, Olympic Games medalist

「There is no failure in running, or in life, as long as you keep moving. 」Amby Burfoot, Runner's World Editor At Large

「Every man is the builder of a temple called his body. 」Henry David Thoreau

「Winning is not about headlines and hardware [medals]. It's only about attitude. A winner is a person who goes out today and every day and attempts to be the best runner and best person they can be? Winning is about struggle and effort and optimism, and never, ever, ever giving up. 」Amby Burfoot, Runner's World Editor At Large

「Mentally, I think the biggest thing I've gotten out of this 10K is that I've learned to kind of just shut my mind off during the race and not think about laps or pace. 」Chris Solinsky, 10,000m American record holder

Food for Run and Thought 11

「Of all the races, there is no better stage for heroism than a marathon.」Dr. George Sheehan

「I have to make myself take a day off. I get addicted, and I feel guilty if don't run. I have to remember it's the recovery days when you actually get stronger. When you take a day off, you can run fast and hard next time you get out there.」Danica Patrick, Professional race-car driver

「He who is not courageous enough to take risks will accomplish nothing in life.」Muhammad Ali

「Often I feel like I can just run forever. If someone told me I had to run for 10 hours, I probably could.」Mika Brzezinski, Co-Host, MSNBC's Morning Joe

「Believe deep down in your heart that you're destined to do great things.」Joe Paterno, Head football coach of Penn State University

Never Let Me Go.Prague


“Prague doesn’t let go. This little mother has claws.”[1] 布拉格抓住了卡夫卡,短短的四十一年人生,除了在日記上抱怨兩句,卡夫卡一直住布拉格。我沒有卡夫卡這麼幸運,可以在布拉格長大和生活,我只是這裡的過客,但布拉格一樣抓住了我,我偶爾夢回布拉格,夢到暮色時份的Vltava River及Charles Bridge...布拉格不曾讓我離開過。


布拉格不算大,大部份吸引的景點和古蹟,都在Hradcany(布拉格城堡)、Mala Strana(Charles Bridge的一端)及Stare Mesto(舊城區)三區,前兩者與後者,以的Charles Bridge相連。

但布拉格幸運,其實是被出賣的結果。一九三六年的慕尼黑會議,為了換取德國希特勒承諾和平,英國首相張伯倫(Neville Chamberlain)讓德國吞併捷克。到二次大戰後期,布拉格又再次被出賣,盟軍與史大林的蘇聯達成協議,布拉格要由蘇聯紅軍解放,合併了的捷克斯洛伐克於戰後也淪為蘇聯的傀儡國。

在Stare Mesto的舊猶太人區,穿過斑駁古老的暗巷,卡夫卡的故居仍在,他那雙憂鬱的眼神在咖啡店、T恤及各種紀念品上注視你,因為這問Café名叫做Kafka,賣的咖啡特別昂貴,色調偏冷沉鬱,想像自己是《變形記》的主角,喝了這杯咖啡後,你將慢慢脫變成為昆蟲...


今天的布拉格已幾近沒有猶太人居住了,Stare Mesto猶太人區的廟和部份建築,已改建為博物館,讓遊客了解布拉格猶太人的生活習俗。卡夫卡三個妹妹Elli, Valli及Ottla與77,000名被屠殺猶太人的名字,全部寫在Pinkus synagogue(猶太教廟)刷白的牆上。

卡夫卡後,布拉格另一個名作家是捷克前總統哈維爾(Vaclav Havel)。在共產捷克斯洛伐克年代,哈維爾是知名的異見人士,他於1977年提出《七七憲章》後被捕,東歐共產陣營倒台後,哈維爾被選為捷克總統。哈維爾是劉曉波角逐諾貝爾和平獎的提名人,劉曉波的《○八憲章》是受到他的啟發。

哈維爾做總統也有點戲劇性,1989年11月24日,已出獄的哈維爾在Wenceslas Square帶領一場30萬人的遊行,成千上萬人高呼:「Havel to the Castle!(哈維爾,進城堡!)」翌年,哈維爾獲選為捷克斯洛伐克總統,正式入主布拉格城堡,一群無政治經驗的流亡者、異見人士和過氣政客,組成了捷克第一任政府。天鵝絨革命的四年,斯洛伐克和平獨立,國家也一分為二變成現在的捷克與斯洛伐克。


只可以在共產主義博物館中,才可以找到舊布拉格的遺蹟。博物館位於Na Prikope大街,不要以為博物館很大,它隱藏在一幢不起眼的大廈之二樓。博物館的擺設也是亂糟糟的,館方是盡可能在有限的地方,放置最多的展品,領導人的銅像、舊課室擺設、宣傳海報、糧票、各種工業產品、當年的奶粉及朱古力的包裝,模擬一個已消失的世界給遊客想像。

每年五、六月,布拉格都舉辦「布拉格之春」國際音樂節。這場音樂節倒不是紀念1968年「布拉格之春」民主運動,而是捷克最老牌的音樂節,1946年開始第一屆。今年打頭炮是一場免費音樂會,於舊城區的廣場舉行,由搖滾樂隊Blue Effect表演。音樂會與布拉格馬拉松合辦,為翌日比賽的跑手加油打氣。

布拉格最令人難以忘懷的,還是古城區內的小街、及Charles Bridge。粉灰色的墻和橙色的屋頂沿著碎石礫鋪成的小巷延伸下去,是像卡夫卡筆下的世界。Charles Bridge兩端有哥德式的橋塔,栩栩如生的聖人雕像,站在Charles Bridge的兩旁,自哈布斯堡皇朝統治捷克以來,他們一直守護這城市。

無論是遊客還是布拉格人,來Charles Bridge不是要到河的彼岸,而是呼吸布拉格的氣息,讓你知道活在布拉格的感覺是甚麼。清晨,河上的霧氣仍未消散,遠處漏出的晨光,把河畔染成金黃色,既夢幻又詭秘。到中午,這條橋更像是畫廊、跳蚤市場、工藝品市集、音樂廳及露天劇場,遊人如鯽,樂手在聖安東尼的聖像下唱歌。

很羨慕布拉格人,可以每天到Charles Bridge走走,但我的布拉格之旅很快要結束。我帶了Thomas Swick的遊記到布拉格,永遠都記得他寫道:在Charles Bridge碰到一對夫婦,男的是美國人、女的是捷克人,三人聊起來了...

After more conversation, the man says softly, “Let’s go, Lucka, we have to pack.”

‘’I hate to leave this,” Lucka says, turning around for one last look at the storybook city, her hometown. “I don’t want to leave.”...


1. 捷克的啤酒較水便宜。
2. 布拉格一些的士司機會濫收車資。布拉格報章曾報道,市長Pavel Bem曾扮遊客微服出巡坐的士,但司機把40元的車資,說成是280元。
3. 不少旅遊書說,布拉格多扒手、店主看騙遊客不找錢,但我沒有遇到這些問題。
4. 賣護膚及日常護理用品的連鎖店Botanicus及Manufaktura極受日本人、韓國人、台灣人和大陸人歡迎。Botanicus位於舊城區的旗艦店,更聘請台灣學生當兼職服務員。

5. 一些有用的網頁

1. Travelers’ Tales, Prague and the Czech Republic, David Farley and Jessie Sholl編
2. 哈維爾評論集,米蘭昆德拉等著,貝嶺編
3. 變形記,卡夫卡著

[1] 存在主義作家卡夫卡(Franz Kafka, 1881-1924)十九歲時,寫信給父親的一句話,這封信並沒有寄到給他父親。

Food for Run and Thought 10

「My younger girls, Gracie and Willa, ask me why I run so much, and I answer honestly, "because I love it."」Peter Sagal, a 3:20 marathoner and the host of NPR's Wait, Wait...Don't Tell Me!

「Out on the roads there is fitness and self-discovery and the persons we were destined to be.」Dr. George Sheehan

「I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise... it's a consistent reward for victory!」William Arthur Ward, American author

「Set your goals high because what a person accomplishes is in proportion to what they attempt.」Mitchell Naufell

「Adversity causes some men to break; others to break records.」William Arthur Ward, American author

Food for Run and Thought 9

「For me, running is a lifestyle and an art. I'm far more interested in the magic of it than the mechanics. 」Lorraine Moller, Olympic Marathoner

「Running, one might say, is basically an absurd pastime upon which to be exhausting ourselves. But if you can find meaning in the type of running you need to do ... chances are you'll be able to find meaning in that other absurd pastime - LIFE. 」Bill Bowerman

「The real purpose of running isn't to win a race; it's to test the limits of the human heart. 」Bill Bowerman

「When you are well prepared to meet the demands of a race, not only will your race probably go well, but your recovery should go smoothly, too. 」Susan Paul, running coach, exercise physiologist, and program director for the Orlando Track Shack Foundation

「In high school, my two older brothers ran track. They'd come home sweaty and mud-covered—I could tell they enjoyed it. So I started running and haven't stopped since. 」Mika Brzezinski, Co-Host, MSNBC's Morning Joe

Food for Run and Thought 8

「The clock isn't slower; you're just faster.」Adidas

「Any idiot can train himself into the ground; the trick is working in training to get gradually stronger.」Keith Brantly, U.S. Olympic Marathoner

「Anything is possible, but you have to believe and you have to fight.」Lance Armstrong

「The race is not always to the swift, but to those who keep on running.」Nike Running Poster

「When you put yourself on the line in a race and expose yourself to the unknown, you learn things about yourself that are very exciting.」Doris Brown Heritage, 5 time World Cross-Country Champion

Food for Run and Thought 7

「Friendships are born on the field of athletic strife and the real gold of competition.」Jesse Owens, American track and field athlete and Olympic gold medal winner

「The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed.」Jacqueline Gareau, 1980 Boston Marathon champion

「Believe in yourself, know yourself, deny yourself, and be humble.」Irish Olympian John Treacy's four principles of training prior to Los Angeles 84

「Having a true faith is the most difficult thing in the world. Many will try to take it from you.」Steve Prefontaine, American middle and long-distance runner

「When people ask me why I run, I tell them, there's not really a reason, it's just the adrenalin when you start, and the feeling when you cross that finish line, and know that you are a winner no matter what place you got. 」Courtney Parsons

Food for Run and Thought 6

「Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have on the way, the more you will enjoy your success.」Juha Vaatainen, former Finnish athlete and winner of the 5,000-meter and 10,000-meter gold medals at the 1971 European Championships

「Running has the power to change your life. It will make you fitter, healthier, even happier.」Selene Yeager, "Let's Get Started," May 2010 issue of Runner's World

「With a body made joyous through movement, the mind is able to relax. With mind/body balance, we can take the power of feeling good and generate compassion.」The Sakyong, Jamgn Mipham Rinpoche

「Running is simple, but there's opportunity if you want to go deeper. I guess I'm drawn to simplicity.」Biz Stone, Cofounder, Twitter, Inc.

「Runners...you're competitive, but you want to have fun, too. You want to enjoy life. And runners really get to do that, I think—after we recover.」Bill Rodgers, four-time winner of the Boston and New York City marathons





會考放榜轉校那一天,也是我第一次來到男拔萃,原來市區也有這麼大的校園,長長的馬路沒有盡頭。副校長Mark Rosario告訴我﹕「你想讀純數組,但你的附加數學沒有A(我考B03),你只可以去生物組了,你讀不讀?」



回顧十年 學生階層背景單一





程﹕拔萃於03年9月轉了直資後,學生無論在學習、處事、音樂、體育、課外活動方面的優秀表現都沒有改變,與其他學校比較仍是很優越。學生的家庭經濟背景(social economic status)與過往有明顯分別了。我沒有客觀的統計數字,但據我的觀察,學生的家庭背景較過往富裕,而這個趨勢是會維持下去。





















程﹕如果不是直資,仍像喇沙以公開派位收學生,我相信學生的階層背景會更加多元化,不同階層學生的互相適應、學習、觀察和交流,會有些良好的效應。若果來自四方八面的band one學生都可以來,而不是十一、二年都是同一班人,互動是否可以更明顯呢?






程﹕學生對傳統的歸屬感(sense of heritage)仍然很強,這裏的預科生,可以用一周時間,親自為陸運會做一條十幾米長的橫額打氣,他們相當投入學校活動。








程﹕你說了很重要的一點。這些學校的學生,出來社會後在不同的範疇各領風騷、獨當一面,形成很強的聯繫,這些是很強大的社會資本(Social Capital),你畢業後打個電話、找個同學便可以解決很多問題,得到很多的資訊、照應和支援。這些無形強勢的特點,也令一些家庭著迷,希望子女躋身這些學校。




問 版主

答 程張迎


Food for Run and Thought 5

「To succeed you have to believe in something with such a passion that it becomes a reality. 」Anita Roddick, founder of The Body Shop

「They say you can't run away from your troubles. I say that you can. 」John Bingham, The Courage to Start

「Dwell on the positive, but have controlled, passionate anger. 」Pat Tyson, running coach

「Encourage kids to enjoy running and play in athletics. Don't force them to run too much competition. 」Arthur Lydiard, New Zealand runner and coach

「Why should I practice running slow? I already know how to run slow. I want to learn to run fast. Everyone said: 'You are a fool!' But when I first won the European Championship, they said: 'You are a genius!'」Emil Zatopek on interval training. He won the 5000, 10,000, and the marathon at the 1952 Olympics

Food for Run and Thought 4

「If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run. 」John Bingham, running writer and speaker

「To know you are one with what you are doing, to know that you are a complete athlete, begins with believing you are a runner.」George Sheehan

「Life is often compared to a marathon, but I think it is more like being a sprinter; long stretches of hard work punctuated by brief moments in which we are given the opportunity to perform at our best.」Michael Johnson, American sprinter and Olympic gold medal winner

「I run because it's so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can't. But then you find your inner strength, and realize you're capable of so much more than you thought.」Arthur Blank, American businessman and a co-founder of Home Depot

「We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.」Jesse Owens, American track and field athlete and Olympic gold medal winner

Food for Run and Thought 3

「I tape my list of goals, both large and small, above my bed so I see them when I wake up. This holds me accountable.」Chris Solinsky, Elite runner from Portland, Oregon

「Find a new trail, a different town, a place you've never been before to run.」Jason Karp, Ph.D., coach and exercise physiologist

「Running long and hard is an ideal antidepressant, since it's hard to run and feel sorry for yourself at the same time. Also, there are those hours of clearheadedness that follow a long run. 」Monte Davis, runner

「What distinguishes those of us at the starting line from those of us on the couch is that we learn through running to take what the day gives us, what our body will allow us, and what our will can tolerate. 」John Bingham, running writer and speaker

「Everyone who has run knows that its most important value is in removing tension and allowing a release from whatever other cares the day may bring. 」President Jimmy Carter

Food for Run and Thought 2

「We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable. 」Sir Roger Bannister, first runner to run a sub-4 minute mile

「Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about. 」PattiSue Plumer, U.S. Olympian

「The truth is that we can learn to condition our minds, bodies, and emotions to link pain or pleasure to whatever we choose. By changing what we link pain and pleasure to, we will instantly change our behavior. 」Tony Robbins, American self-help author and motivational speaker

「The training is constant. You just have to stick with it and you'll be successful. I use running to stay healthy and burn off the day's stress. 」Dorothy Metcalf-Lindenburger, NASA Astronaut

「Training for shorter race distances makes the body use more fast-twitch muscle fibers and leads to better leg strength, cardiovascular fitness, and ultimately, faster times at all distances. 」Sean Coster, a running coach, exercise physiologist for the Nike Sports center, and cofounder of Run Portland







若嫌景觀太悶,甚至可以考慮在西九龍的空地排一千部跑步機,set program模擬「三隧三橋」,又有西九的海景可觀,水站安排也簡單得多,若認為香港的賣點是難度高,不如將program改做「五隧七橋」,這種馬拉松更可以天天舉辦,確保人人有份、永不落空。




每次參與歐美的馬拉松,我都會留意這些城市是怎樣辦比賽,如何發揮馬拉松對社會的正能量,不少比賽也做得相當好。本年三月我參加洛杉磯馬拉松。這賽事除了景色優美(所有地標景點盡在賽道旁),還有一個「Students Run LA」的計劃,讓草根階層的末段班學生,透過馬拉松激發他們的自信,自1989年起,已有超過23,000名初中生及高中生報名參與。





相比之下,我們馬拉松那句「全城跑出正能量」、「從心出發、跑出信念」、「Run for a Reason」口號,只是多麼空洞和蒼白。把梁耀忠這些慢跑手趕上車,然後在號碼布打「X」的渣打馬拉松,究竟是製造正能量還是負能量?我們的主辦單位業餘田總,是否辜負了辦馬拉松應有的使命?


「活化」樂施毅行者.Sport Soho 十一月號









樂施會其實還有很多方法增加毅行者的吸引力,最簡單的方法莫過於效法南非的Comrades超級馬拉松,每年把起點和終點倒過來,單數年在西貢出發、雙數年在元朗大棠起步,同一條麥理浩徑、Check Point也不用改便可以有多一種玩法,既可以吸引一些退役的毅行者歸隊,愛競爭的參加者可以打破多一個記錄。

毅行者的Check Point氣氛悲壯得很,我永遠都不會忘記周五凌晨,基維爾營「屍橫遍野」的慘況,舉步為艱、撐著雙杖的毅行者咬緊牙關、步履蹣跚踏出Check Point。比利時毅行者不少Check Point都有樂隊表演打氣,若香港樂施會可以請一些歌星樂隊義助,到基維爾營等Check Point唱歌表演,既可以激勵參加者,又增加活動的樂趣。





這項Made in Hong Kong的慈善活動,近年來不斷向海外輸出,世界各地其他的樂施會分部,陸續開始辦毅行者,由○八年至今,加拿大、愛爾蘭、荷蘭、英國北、法國、德國已開始辦毅行者,而西班牙、澳洲布里斯班、印度及墨西哥的毅行者,將於明年啟航。




我都算有運氣,遇上有史以來最壞的天氣、最僵化嚴格的大會、最冷漠的樂施會職員。雖然比利時沒有多少山,但時限只有三十小時,較香港短十八小時,而且還規定你要在十二小時內,抵達四十六公里的三號檢查站,若超過十二小時還到不了便立刻取消資格,因為大會擔心若參加者翌日天亮前仍在森林,很容易在清晨的霧氣中迷路。我們在比利時沒有朋友,也沒有支援隊,除了每人身上的兩個杯麵、兩包燕麥粥外,只能靠比利時大會提供的食物。不少檢查站是只有熱啡、沒有熱水,想沖杯麵也沒有辦法,除了一個站有意粉、一個站有三文治,其餘的站只有樂施會出產,快要過期的「Fair Trade」薯片、白朱古力、及比石頭還要硬的果乾。




見我們不想退出,這位哥哥便建議我們走捷徑:「不如你們直接去四號檢查站好了,這裡有路可以走過去,不要去三號檢查站啦!」「吓?走捷徑?唔係卦,坐十個小時飛機來比利時走捷徑?怎對得住我們的贊助人?」我們花了兩小時走這十公里。抵達三號檢查站後,站長大喝:「Three minutes, three minutes。」連廁所也趕不及去、水也沒有時間補充、休息不會也不可以,我們有如被追殺的逃兵、如被趕走的喪家犬,不能停、只能一直向走。







蘇梅馬拉松.《Sport Soho》十月號





起步前一刻沒有激盪音樂,只有淅淅雨聲及泰國副總理Suthep Thaugsuban的致詞。Suthep都算全力支持馬拉松,寧可犧牲睡眠也要來講話,但他也沒有多少知音,跑手呆滯的神情告訴你:即使我不是紅衫軍兼親政府,也沒有興趣在凌晨四時多等起跑的時候,聽政府高官演講。


在蘇梅的Nathon碼頭起跑,橙黃的街燈引領前路,還有7-11及Family Mart等便利店的霓虹光。想像跑一次馬拉松,等於連續喝四十二罐可樂,每跑畢一公里,你把腦內的鋁罐「咔擦咔擦」踏扁。丟到回收箱後,再開另一罐慢慢喝,直至你喝夠四十二罐,到要嘔白泡反肚時,終點差不多在望了。

我以每小時丟八個可樂罐的步速前進,盡量留多一點力氣到末段拼,以我有限的訓練時間,爭取Sub 4是不可能了,我只能盡力以Sub 5完成。拼時間,還是留待在香港拼好了,我寧可慢一點跑,用心看看外地的風景。



Mohan 也是拿著相機一邊拍、一邊跑的跑手,頸項還會掛上哨子。每當身邊的人慢下來、停下來、走不動,他像教練一樣,吹哨子鼓勵他們繼續跑,大叫兩聲:「Come on! Come on!」;若兩旁有圍觀的泰國人,他立刻上前拍照,用英語跟他們寒暄兩句。我們一起跑了五公里,又互相幫大家跟水牛、大象、僧侶及泰國人拍照,找尋最好的角度。


每跑過特別的建築和景緻,我都會停一停拍拍。看到一間叫做Magic Alambic的Rum酒廠,問當地人才知道,這是泰國唯一一間Rum酒廠;原來蘇梅的椰子多得驚人,當地人是靠飼養的猴收割椰子;原來這裡是用酒樽盛載汽油,每支售價由91泰銖至100泰銖不等;我還特別走近海邊,拍下蘇梅不同的海灘。

日出後,雲層逐漸消散,開始看到藍天,小販開始營業,路上的車子也多了。大會沿途掛一些鼓勵跑手的標語:「It is not sweat, it is your cells crying!」令人眼前一亮、為之一振。看到這一句:「”Coke” waiting 4 U!」還以為下一個水站真的有可樂!

大會的水站其實只有水,沒有電解質飲料,更加沒有冰可樂,要喝請去7-11買。我早餐吃的那碗飯及公司三文治早已消化得七七八八,眼看路邊有炸雞、炸蝦餅、香蕉、7-11、跑手甲到士多買凍飲、拖著疲憊身驅步行的跑手乙,大概沒有帶錢,只能以落寞的眼神望著泰象啤(Chang Beer)的廣告牌...我開始後悔沒有帶點錢來!












為什麼不大大方方,把這些「零頭」附加費豁免算了,2%附加費可以為東亞銀行賺得多少?現在的結果多麼難看,原來東亞銀行連慈善捐款要收2%附加費,所以各 位善長不好意思,請你們捐多2%幫樂施會攤分行政開支啦!東亞銀行做了最壞公關示範,最終連那2%附加費也賺不了,因為大家寧願直接捐現金好了。

與其他地方比較,香港人算熱心公益,所以才熱心支持樂施會、奧比斯、東華三院、無國界醫生等團體各種籌款活動,還有每周六的賣旗籌款。以樂施會的毅行者為 例,48小時內走100公里山路這種高難度任務,參加的隊伍已逐年遞增至1150隊,還要抽中籤才可以有機會「折磨自己」,找朋友贊助毅行者也不困難,大 家都明白是什麼一回事,募捐時不需要花唇舌解釋。

但香港以外的社會,籌錢並不是這麼容易了。即使發達如日本,民間的籌款文 化仍是相當薄弱,日本人不會明白,為何每周六都有人在街上賣旗?若不是企業、學校動員舉辦,很少日本人會自發參與類似的活動。或多或少解釋了,即使日本山 景風光如畫,毅行者的終點就在富士山下,這一屆日本毅行者還是只有一百多隊參與,只是香港的七分之一,當中更有二、三十隊來自香港。


別以為歐洲人較樂善好施,英國以外的歐陸,籌款文化亦不比香港強。歐陸沒有賣旗籌款,當地的麥當勞也沒有捐款箱,大型籌款活動並不多。我去年愛爾蘭毅行者的 一名隊友是牛津大學的研究生。當她告訴意大利籍的教授,她要走100公里為樂施會籌錢,老師說﹕「?你要貼錢走100公里?我不如畀錢你去玩好了,不要拿 去捐。」


據英國 的Charities Aid Foundation(CAF)2006年研究,統計了12個較發達國家國民的捐款數目(包括美國、英國、加拿大、澳洲、新西蘭、南非、愛爾蘭、荷蘭、德 國、法國、新加坡),排榜首的是美國和英國,兩國國民每年的個人捐款,約佔該國GDP的1.67%及0.73%;排榜末的是法國和德國,兩國國民每年的個 人捐款,只等於GDP的0.14%及0.22%。

CAF的發現是,國民樂善好施的程度,與社會平不平等及稅制有關係,法國和德國人要交多點稅項和社會保障金(Social Security Contribution),扶貧的工作由政府負責,NGO的角色是次要,所以國民捐錢給NGO的風氣不強烈。


若從CAF的發現推論,NGO發展蓬勃和籌款活動的參與踴躍,某程度是反映社會的稅制的不足,所以才需要再透過籌款分配財富。香港並不需要「關愛基金」,而 是要定公平的稅制及法例,讓富可敵國、佔盡便宜的大財閥付他們應負的責任,接受合理的最低工資、停止剝削低下階層、以及繳付更多的稅項。


Marathonas.A place of no significance

刊於《Sport Soho》十月號









曾經讀過美國版《Runner’s World》一篇關於希臘的文章。作者花了很久,才找到一名曾跑馬拉松的鎮民,這名跑手告訴作者:「腳也跑到流血了,幾經辛苦以四個半小時衝線。但這才是惡夢的開始…坐巴士由雅典回馬拉松鎮,沒有一人讓座給我。回到家後,母親問我去了那裡?我告訴她參加馬拉松。她嚇了一跳,最後連飯也沒有弄給我吃。」












摸佢pat pat時都驚驚地,驚佢好似斑馬咁,虎尾腳踢你,但隻水牛乖到爆,任摸唔嬲!

都係第一次跑馬拉松見到象!仲要有咁多隻,想像自己參加Safari Run...