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  <title>跑者留言版 : 我也想要21K!!</title>
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   <title>我也想要21K!! : 我也五年沒跑步了~這次報名21K要復出 這幾天練習跑沒多久就累了....感覺不太妙了..哈 ...</title>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=4499" rel="nofollow">小呆</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-29 at 10:05pm<br /><br /><P>我也五年沒跑步了~這次報名21K要復出</P><DIV>這幾天練習跑沒多久就累了....感覺不太妙了..哈</DIV><DIV>&nbsp;</DIV>]]>
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   <pubDate>Tue, 29 Nov 2011 22:05:53 +0000</pubDate>
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   <title>我也想要21K!! : 我的旗津路跑22K 是用快走 走完的說 &amp;gt;&amp;lt; 2小時52分...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=171448#171448</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=4496" rel="nofollow">youwin0125</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-29 at 6:01pm<br /><br />我的旗津路跑22K 是用快走 走完的說&nbsp;&nbsp; &gt;&lt;<DIV>2小時52分 還在時限內<BR>應該跑到不行 改用快走的 等休息夠了 再換回跑步 不過不能停下來 XD<BR>走路跟跑步的肌肉群不太一樣 所以可以交換用</DIV>]]>
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   <pubDate>Tue, 29 Nov 2011 18:01:59 +0000</pubDate>
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   <title>我也想要21K!! :  文章發表人 moulin10         ...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170959#170959</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=3409" rel="nofollow">蓮霧ㄟ</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-25 at 2:34pm<br /><br /><table width="99%"><tr><td class="BBquote"><strong><em>文章發表人 moulin10</strong></em><br /><br /><a href="file:///C:%5CDOCUME%7E1%5Cmopt3%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" target="_blank" rel="nofollow"><!--if gte mso 9> <o:OfficeSettings>  <o:Rely&#079;nVML/>  <o:AllowPNG/> </o:OfficeSettings><!--><a href="file:///C:%5CDOCUME%7E1%5Cmopt3%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" target="_blank" rel="nofollow"><a href="file:///C:%5CDOCUME%7E1%5Cmopt3%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" target="_blank" rel="nofollow"><!--if gte mso 9> <w:Word>  <w:View>Normal</w:View>  <w:Zoom>0</w:Zoom>  <w:TrackMoves/>  <w:Trackatting/>  <w:Punctuati&#111;nKerning/>  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5.4pt;	mso-para-margin:0cm;	mso-para-margin-bottom:.0001pt;	mso-pagination:widow-orphan;	font-size:12.0pt;	mso-bidi-font-size:11.0pt;	font-family:"Calibri","sans-serif";	mso-ascii-font-family:Calibri;	mso-ascii-theme-font:minor-latin;	mso-hansi-font-family:Calibri;	mso-hansi-theme-font:minor-latin;	mso-font-kerning:1.0pt;}<!--><P ="Ms&#111;normal"><SPAN style="FONT-FAMILY: '新細明體','serif'">感謝大家豐富的經驗分享</SPAN><SPAN lang=EN-US>(</SPAN><SPAN style="FONT-FAMILY: '新細明體','serif'">落淚</SPAN><SPAN lang=EN-US>)</SPAN><SPAN style="FONT-FAMILY: '新細明體','serif'">，大家都跑的真有心得，我這個新手菜鳥要趕快多多練習才行￣▽￣，好像有很多人要參加</SPAN><SPAN ="apple-style-span"><SPAN style="FONT-SIZE: 11.5pt; COLOR: black; FONT-FAMILY: '新細明體','serif'; n&#111;ne: ">富邦的</SPAN></SPAN><SPAN ="apple-style-span"><SPAN lang=EN-US style="FONT-SIZE: 11.5pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'; n&#111;ne: ">21k</SPAN></SPAN><SPAN ="apple-style-span"><SPAN style="FONT-SIZE: 11.5pt; COLOR: black; FONT-FAMILY: '新細明體','serif'; n&#111;ne: ">，我也是想參加所以想在這幾個月把體能和耐力練好，大家一起加油一起跑完</SPAN></SPAN><SPAN ="apple-style-span"><SPAN lang=EN-US style="FONT-SIZE: 11.5pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'; n&#111;ne: ">21K!</SPAN></SPAN><SPAN ="apple-style-span"><SPAN style="FONT-SIZE: 11.5pt; COLOR: black; FONT-FAMILY: '新細明體','serif'; n&#111;ne: ">跑就對了真是說的沒錯阿</SPAN></SPAN><SPAN ="apple-style-span"><SPAN lang=EN-US style="FONT-SIZE: 11.5pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'; n&#111;ne: ">!!</SPAN></SPAN><SPAN ="apple-style-span"><SPAN style="FONT-SIZE: 11.5pt; COLOR: black; FONT-FAMILY: '新細明體','serif'; n&#111;ne: ">好熱血哈哈哈</SPAN></SPAN><SPAN ="apple-style-span"><SPAN lang=EN-US style="FONT-SIZE: 11.5pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'; n&#111;ne: ">!!</SPAN></SPAN></P></td></tr></table> </A><DIV>&nbsp;</DIV><DIV>很好∼過不久在全馬路上就能見到您啦！加油∼</DIV>]]>
   </description>
   <pubDate>Fri, 25 Nov 2011 14:34:37 +0000</pubDate>
   <guid isPermaLink="true">http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170959#170959</guid>
  </item> 
  <item>
   <title>我也想要21K!! :  文章發表人 益飛 哈，小弟我也正在準備12月的富邦馬的...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170958#170958</link>
   <description>
    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=3409" rel="nofollow">蓮霧ㄟ</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-25 at 2:32pm<br /><br /><table width="99%"><tr><td class="BBquote"><strong><em>文章發表人 益飛</strong></em><br /><br /><P>哈，小弟我也正在準備12月的富邦馬的21k半馬組，小弟從9月開始參加路跑活動，9月-10月所參加活動也都只有3-5k而以，但小弟平常也都會利用時間練習，也是從4k, 6k這樣慢慢+慢慢跑，上星期五小弟第一次嚐試了挑戰21k, 繞了中正紀念堂10圈半，故意不帶手機出門，就是不想讓自已有時間壓迫感，就一步一步慢慢跑，也成功的跑完了生平的第一次21k，從9月開始備戰富邦21k，9月份跑了102k, 10月115k，11月到今天為止才82k&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; = =，剩最後幾天口能要在努力趕一下進度了!希望1218的富邦21k能夠順利挑戰成功!!^^大家一起加油吧!</P></td></tr></table> <DIV>&nbsp;</DIV><DIV>很好，加油！</DIV>]]>
   </description>
   <pubDate>Fri, 25 Nov 2011 14:32:06 +0000</pubDate>
   <guid isPermaLink="true">http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170958#170958</guid>
  </item> 
  <item>
   <title>我也想要21K!! :                 Normal ...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170950#170950</link>
   <description>
    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=3804" rel="nofollow">moulin10</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-25 at 12:36pm<br /><br /><a href="file:///C:%5CDOCUME%7E1%5Cmopt3%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" target="_blank" rel="nofollow"><!--if gte mso 9> <o:OfficeSettings>  <o:Rely&#079;nVML/>  <o:AllowPNG/> </o:OfficeSettings><!--><a href="file:///C:%5CDOCUME%7E1%5Cmopt3%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" target="_blank" rel="nofollow"><a href="file:///C:%5CDOCUME%7E1%5Cmopt3%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" target="_blank" rel="nofollow"><!--if gte mso 9> <w:Word>  <w:View>Normal</w:View>  <w:Zoom>0</w:Zoom>  <w:TrackMoves/>  <w:Trackatting/>  <w:Punctuati&#111;nKerning/>  <w:DisplayHoriz&#111;ntalDrawingGridEvery>0</w:DisplayHoriz&#111;ntalDrawingGridEvery>  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5.4pt;	mso-para-margin:0cm;	mso-para-margin-bottom:.0001pt;	mso-pagination:widow-orphan;	font-size:12.0pt;	mso-bidi-font-size:11.0pt;	font-family:"Calibri","sans-serif";	mso-ascii-font-family:Calibri;	mso-ascii-theme-font:minor-latin;	mso-hansi-font-family:Calibri;	mso-hansi-theme-font:minor-latin;	mso-font-kerning:1.0pt;}<!--><p ="Ms&#111;normal"><span style="font-family: &quot;新細明體&quot;,&quot;serif&quot;;">感謝大家豐富的經驗分享</span><span lang="EN-US">(</span><span style="font-family: &quot;新細明體&quot;,&quot;serif&quot;;">落淚</span><span lang="EN-US">)</span><span style="font-family: &quot;新細明體&quot;,&quot;serif&quot;;">，大家都跑的真有心得，我這個新手菜鳥要趕快多多練習才行￣▽￣，好像有很多人要參加</span><span ="apple-style-span"><span style="font-size: 11.5pt; font-family: &quot;新細明體&quot;,&quot;serif&quot;; color: black; : n&#111;ne repeat scroll 0% 0% rgb248, 248, 252;">富邦的</span></span><span ="apple-style-span"><span style="font-size: 11.5pt; font-family: &quot;Verdana&quot;,&quot;sans-serif&quot;; color: black; : n&#111;ne repeat scroll 0% 0% rgb248, 248, 252;" lang="EN-US">21k</span></span><span ="apple-style-span"><span style="font-size: 11.5pt; font-family: &quot;新細明體&quot;,&quot;serif&quot;; color: black; : n&#111;ne repeat scroll 0% 0% rgb248, 248, 252;">，我也是想參加所以想在這幾個月把體能和耐力練好，大家一起加油一起跑完</span></span><span ="apple-style-span"><span style="font-size: 11.5pt; font-family: &quot;Verdana&quot;,&quot;sans-serif&quot;; color: black; : n&#111;ne repeat scroll 0% 0% rgb248, 248, 252;" lang="EN-US">21K!</span></span><span ="apple-style-span"><span style="font-size: 11.5pt; font-family: &quot;新細明體&quot;,&quot;serif&quot;; color: black; : n&#111;ne repeat scroll 0% 0% rgb248, 248, 252;">跑就對了真是說的沒錯阿</span></span><span ="apple-style-span"><span style="font-size: 11.5pt; font-family: &quot;Verdana&quot;,&quot;sans-serif&quot;; color: black; : n&#111;ne repeat scroll 0% 0% rgb248, 248, 252;" lang="EN-US">!!</span></span><span ="apple-style-span"><span style="font-size: 11.5pt; font-family: &quot;新細明體&quot;,&quot;serif&quot;; color: black; : n&#111;ne repeat scroll 0% 0% rgb248, 248, 252;">好熱血哈哈哈</span></span><span ="apple-style-span"><span style="font-size: 11.5pt; font-family: &quot;Verdana&quot;,&quot;sans-serif&quot;; color: black; : n&#111;ne repeat scroll 0% 0% rgb248, 248, 252;" lang="EN-US">!!</span></span></p>]]>
   </description>
   <pubDate>Fri, 25 Nov 2011 12:36:52 +0000</pubDate>
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   <title>我也想要21K!! : 加油！預祝成功。 口合 </title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170892#170892</link>
   <description>
    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=2183" rel="nofollow">bendicway</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-24 at 10:32pm<br /><br /><P>加油！預祝成功。<img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley32.gif" height="17" width="18" border="0" alt="Clap" title="Clap" /><img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley32.gif" height="17" width="18" border="0" alt="Clap" title="Clap" /></P><DIV><img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley20.gif" height="17" width="23" border="0" alt="Thumbs Up" title="Thumbs Up" />口合</DIV>]]>
   </description>
   <pubDate>Thu, 24 Nov 2011 22:32:22 +0000</pubDate>
   <guid isPermaLink="true">http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170892#170892</guid>
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   <title>我也想要21K!! : 哈，小弟我也正在準備12月的富邦馬的21k半馬組，小弟從9月...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170891#170891</link>
   <description>
    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=4259" rel="nofollow">益飛</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-24 at 10:01pm<br /><br /><P>哈，小弟我也正在準備12月的富邦馬的21k半馬組，小弟從9月開始參加路跑活動，9月-10月所參加活動也都只有3-5k而以，但小弟平常也都會利用時間練習，也是從4k, 6k這樣慢慢+慢慢跑，上星期五小弟第一次嚐試了挑戰21k, 繞了中正紀念堂10圈半，故意不帶手機出門，就是不想讓自已有時間壓迫感，就一步一步慢慢跑，也成功的跑完了生平的第一次21k，從9月開始備戰富邦21k，9月份跑了102k, 10月115k，11月到今天為止才82k&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; = =，剩最後幾天口能要在努力趕一下進度了!希望1218的富邦21k能夠順利挑戰成功!!^^大家一起加油吧!</P>]]>
   </description>
   <pubDate>Thu, 24 Nov 2011 22:01:43 +0000</pubDate>
   <guid isPermaLink="true">http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170891#170891</guid>
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   <title>我也想要21K!! : 老實說我有氣喘病，38歲時才開始練跑步，跑不到500公尺就很...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170858#170858</link>
   <description>
    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=50" rel="nofollow">cesar</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-24 at 1:04pm<br /><br /><FONT color=#0000ff size=4>老實說我有氣喘病，38歲時才開始練跑步，跑不到500公尺就很喘，感覺好似快要休克了，覺得自己不適合跑步，可是又不甘心，第二次再跑，竟可跑到1000公尺，後來第一次參加5公里路跑，跑到3000公尺，已喘得很厲害，只好用走的，完成五公里。 </FONT><DIV></DIV><FONT color=#0000ff size=4>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 從那次開始才痛下決心，非跑個馬拉松不可，於是由5公里推進到10公里，再由10公里推到半程馬拉松--&gt;最後是全程馬拉松（第一次參加台北馬拉松跑進4小時08分，但因當時規定4小時跑完，所以沒有成績證明。但是，我很高興可以跑馬拉松了。 ）</FONT><DIV><FONT color=#0000ff size=4>曾文水庫的初馬，馬拉松以4：29：41，勉強跑完。（當時規定4：30分）</FONT></DIV><DIV><FONT color=#0000ff size=4>現在我已跑完100次以上，跑100公里也不是問題。</FONT></DIV><DIV><FONT color=#0000ff size=4>照此推側，21公里您可跑完，也有辦法跑完全程馬拉松的。</FONT></DIV><DIV><FONT color=#0000ff size=4>像樓上前輩說的「跑就對了!」</FONT></DIV><DIV><FONT color=#0000ff size=4>加油!</FONT></DIV>]]>
   </description>
   <pubDate>Thu, 24 Nov 2011 13:04:40 +0000</pubDate>
   <guid isPermaLink="true">http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170858#170858</guid>
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   <title>我也想要21K!! : 若有心，不但21K難不倒，全馬、50K都是可以達到的目標，透...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170856#170856</link>
   <description>
    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=120" rel="nofollow">民間公證人陳永星</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-24 at 12:38pm<br /><br /><P>若有心，不但21K難不倒，全馬、50K都是可以達到的目標，透過適當質量的練跑，續航力自然會增強，若不求速度，由10K到21K的台階並不高。21K往往限時三小時，只要一小時跑七公里，約八分多跑一公里，就能在關門前到終點。加油加油！早日圓夢。</P><DIV>其實近期天氣頗為涼快，更宜於跑長跑遠，若在盛夏，還沒起跑恐就流汗，跑一小段恐就口乾舌燥，體力快速流失。有位兩百馬前輩&#35500;的：跑就對了！</DIV>]]>
   </description>
   <pubDate>Thu, 24 Nov 2011 12:38:08 +0000</pubDate>
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   <title>我也想要21K!! : 我當初從10K開始練21K時,平常跑操場大概跑6-8K,周末...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170849#170849</link>
   <description>
    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=3407" rel="nofollow">caryshih</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-24 at 11:57am<br /><br />我當初從10K開始練21K時,平常跑操場大概跑6-8K,周末練LSD從10K開始每周往上加500m到1k,<div>每次跑到增加的那段時,都會有撞牆的感覺,但是,隔一個禮拜,你就會覺得還好,換成下一個增加的那段撞牆~</div><div>所以,只要堅持慢慢的增加距離,你一定可以的!</div>]]>
   </description>
   <pubDate>Thu, 24 Nov 2011 11:57:55 +0000</pubDate>
   <guid isPermaLink="true">http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170849#170849</guid>
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   <title>我也想要21K!! : 跑慢一點，不僅可以看到美女，還可以和美女邊跑邊聊 </title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170840#170840</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=1036" rel="nofollow">復興跑者</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-24 at 11:16am<br /><br /><P>跑慢一點，不僅可以看到美女，還可以和美女邊跑邊聊 <img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley36.gif" height="17" width="17" border="0" alt="LOL" title="LOL" /></P>]]>
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   <pubDate>Thu, 24 Nov 2011 11:16:13 +0000</pubDate>
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   <title>我也想要21K!! : 終點成績: 3:28 (影片29秒處), 看來速度要再慢一點才遇的到美女...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170820#170820</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=3246" rel="nofollow">Kewpie999</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-24 at 10:23am<br /><br />終點成績: 3:28 (影片29秒處), 看來速度要再慢一點才遇的到美女&nbsp;<img src="http://www.taipeimarathon.org.tw/forum/smileys/smiley17.gif" border="0" alt="T&#111;ngue" title="T&#111;ngue" />]]>
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   <pubDate>Thu, 24 Nov 2011 10:23:13 +0000</pubDate>
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   <title>我也想要21K!! :  文章發表人 moulin10 最近跑到8K就覺得快不行...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170806#170806</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=4028" rel="nofollow">失意人</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-24 at 9:24am<br /><br /><table width="99%"><tr><td class="BBquote"><strong><em>文章發表人 moulin10</strong></em><br /><br /><P ="Ms&#111;normal"><FONT size=3><SPAN style="FONT-FAMILY: '新細明體','serif'; mso-fareast-theme-font: minor-fareast; mso-fareast-font-family: 新細明體; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin">最近跑到</SPAN><SPAN lang=EN-US>8K</SPAN><SPAN style="FONT-FAMILY: '新細明體','serif'; mso-fareast-theme-font: minor-fareast; mso-fareast-font-family: 新細明體; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin">就覺得快不行了，前陣子十幾</SPAN><SPAN lang=EN-US>K</SPAN><SPAN style="FONT-FAMILY: '新細明體','serif'; mso-fareast-theme-font: minor-fareast; mso-fareast-font-family: 新細明體; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin">都還可以，不知道是遇到瓶頸還是天氣，一直覺得喘不過氣，實在是有點沮喪</SPAN><SPAN lang=EN-US>O_Q……</SPAN><SPAN style="FONT-FAMILY: '新細明體','serif'; mso-fareast-theme-font: minor-fareast; mso-fareast-font-family: 新細明體; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin">剛剛看到張鈞甯幫勾勾牌拍的跑步短片</SPAN><SPAN lang=EN-US><a href="http://www.youtube.com/watch?v=1qoK7w5s8w4" target="_blank" rel="nofollow">http://www.youtube.com/watch?v=1qoK7w5s8w4</A></SPAN><SPAN style="FONT-FAMILY: '新細明體','serif'; mso-fareast-theme-font: minor-fareast; mso-fareast-font-family: 新細明體; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin">我也好想跑到</SPAN><SPAN lang=EN-US>21K</SPAN><SPAN style="FONT-FAMILY: '新細明體','serif'; mso-fareast-theme-font: minor-fareast; mso-fareast-font-family: 新細明體; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin">，如果就這樣一直卡在</SPAN><SPAN lang=EN-US>10K</SPAN><SPAN style="FONT-FAMILY: '新細明體','serif'; mso-fareast-theme-font: minor-fareast; mso-fareast-font-family: 新細明體; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin">以下就要無望了各位遇到瓶頸的時候都怎麼突破的壓<SPAN ="st">〒</SPAN></SPAN><SPAN ="st"><SPAN lang=EN-US>_</SPAN></SPAN><SPAN ="st"><SPAN style="FONT-FAMILY: '新細明體','serif'; mso-fareast-theme-font: minor-fareast; mso-fareast-font-family: 新細明體; mso-ascii-font-family: Calibri; mso-hansi-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin">〒</SPAN></SPAN></FONT></P></td></tr></table> <DIV><FONT size=3>&nbsp;&nbsp;&nbsp; 儘早學會短距離<FONT color=#660000 size=1>(2K內)</FONT>便休息<FONT color=#660000 size=1>(走路40S)</FONT>的策略.</FONT></DIV><DIV><FONT size=3>&nbsp;&nbsp;&nbsp; 再次出發<FONT color=#660000 size=1>(由走至跑)</FONT>時,要先將手部擺動至跑步時的頻率<FONT color=#660000 size=1>(約10S)</FONT>後,才將腳步調整成跑步的頻率.</FONT></DIV>]]>
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   <pubDate>Thu, 24 Nov 2011 09:24:12 +0000</pubDate>
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   <title>我也想要21K!! : 循序漸進，不操不急  持續有�琚A不斷練習 放慢速度，成功在即 小力說得很對∼除了多練習還是練習，沒有別的方法...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170798#170798</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=3409" rel="nofollow">蓮霧ㄟ</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-24 at 8:19am<br /><br />循序漸進，不操不急<DIV><DIV>持續有�琚A不斷練習</DIV><DIV>放慢速度，成功在即</DIV></DIV><DIV>小力說得很對∼除了多練習還是練習，沒有別的方法</DIV>]]>
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   <pubDate>Thu, 24 Nov 2011 08:19:13 +0000</pubDate>
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   <title>我也想要21K!! : 放慢速度~先求距離拉長~慢慢就可以了~我有一陣子也是如此~ </title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170783#170783</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=4254" rel="nofollow">netx</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-23 at 10:47pm<br /><br />放慢速度~先求距離拉長~<div>慢慢就可以了~</div><div>我有一陣子也是如此~</div><div><br></div>]]>
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   <pubDate>Wed, 23 Nov 2011 22:47:30 +0000</pubDate>
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   <title>我也想要21K!! : 美女&amp;#21524;！唉！現實生活真的很難得遇到美女在跑馬,...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170762#170762</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=1779" rel="nofollow">穆先生</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-23 at 8:34pm<br /><br /><P><FONT face=新細明體>美女&#21524;！唉！現實生活真的很難得遇到美女在跑馬,......嗯！現在廣告都要用正妹了，若叫正妹來宣導跑步一定可以成功的！</FONT></P>]]>
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   <pubDate>Wed, 23 Nov 2011 20:34:45 +0000</pubDate>
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   <title>我也想要21K!! : 最近的天氣應該很舒服呀~ 就慢慢跑慢慢累積吧!! 加油 </title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170761#170761</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=3064" rel="nofollow">建功老頭</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-23 at 8:33pm<br /><br />最近的天氣應該很舒服呀~<DIV></DIV>就慢慢跑慢慢累積吧!! 加油<img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley4.gif" height="17" width="17" border="0" alt="Big smile" title="Big smile" />]]>
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   <pubDate>Wed, 23 Nov 2011 20:33:20 +0000</pubDate>
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   <title>我也想要21K!! : 除了多練習還是練習，沒有別的方法   </title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170756#170756</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=1124" rel="nofollow">otto</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-23 at 6:23pm<br /><br />除了多練習還是練習，沒有別的方法<img src="http://www.taipeimarathon.org.tw/forum/smileys/smiley36.gif" border="0" alt="LOL" title="LOL" />]]>
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   <pubDate>Wed, 23 Nov 2011 18:23:44 +0000</pubDate>
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   <title>我也想要21K!! : 最近跑到8K就覺得快不行了，前陣子十幾K都還可以，不知道是遇...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10296&amp;PID=170752#170752</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=3804" rel="nofollow">moulin10</a><br /><strong>Subject:</strong> 10296<br /><strong>發表於：</strong> 2011-11-23 at 5:53pm<br /><br /><p ="Ms&#111;normal"><span style="font-family:&quot;新細明體&quot;,&quot;serif&quot;;mso-ascii-font-family:  Calibri;mso-ascii-theme-font:minor-latin;mso-fareast-font-family:新細明體;  mso-fareast-theme-font:minor-fareast;mso-hansi-font-family:Calibri;mso-hansi-theme-font:  minor-latin">最近跑到</span><span lang="EN-US">8K</span><span style="font-family:  &quot;新細明體&quot;,&quot;serif&quot;;mso-ascii-font-family:Calibri;mso-ascii-theme-font:minor-latin;  mso-fareast-font-family:新細明體;mso-fareast-theme-font:minor-fareast;mso-hansi-font-family:  Calibri;mso-hansi-theme-font:minor-latin">就覺得快不行了，前陣子十幾</span><span lang="EN-US">K</span><span style="font-family:&quot;新細明體&quot;,&quot;serif&quot;;mso-ascii-font-family:Calibri;mso-ascii-theme-font:  minor-latin;mso-fareast-font-family:新細明體;mso-fareast-theme-font:minor-fareast;  mso-hansi-font-family:Calibri;mso-hansi-theme-font:minor-latin">都還可以，不知道是遇到瓶頸還是天氣，一直覺得喘不過氣，實在是有點沮喪</span><span lang="EN-US">O_Q……</span><span style="font-family:&quot;新細明體&quot;,&quot;serif&quot;;mso-ascii-font-family:  Calibri;mso-ascii-theme-font:minor-latin;mso-fareast-font-family:新細明體;  mso-fareast-theme-font:minor-fareast;mso-hansi-font-family:Calibri;mso-hansi-theme-font:  minor-latin">剛剛看到張鈞甯幫勾勾牌拍的跑步短片</span><span lang="EN-US"><a href="http://www.youtube.com/watch?v=1qoK7w5s8w4" target="_blank" rel="nofollow">http://www.youtube.com/watch?v=1qoK7w5s8w4</a></span><span style="font-family:&quot;新細明體&quot;,&quot;serif&quot;;mso-ascii-font-family:Calibri;mso-ascii-theme-font:  minor-latin;mso-fareast-font-family:新細明體;mso-fareast-theme-font:minor-fareast;  mso-hansi-font-family:Calibri;mso-hansi-theme-font:minor-latin">我也好想跑到</span><span lang="EN-US">21K</span><span style="font-family:&quot;新細明體&quot;,&quot;serif&quot;;mso-ascii-font-family:  Calibri;mso-ascii-theme-font:minor-latin;mso-fareast-font-family:新細明體;  mso-fareast-theme-font:minor-fareast;mso-hansi-font-family:Calibri;mso-hansi-theme-font:  minor-latin">，如果就這樣一直卡在</span><span lang="EN-US">10K</span><span style="font-family:&quot;新細明體&quot;,&quot;serif&quot;;mso-ascii-font-family:Calibri;mso-ascii-theme-font:  minor-latin;mso-fareast-font-family:新細明體;mso-fareast-theme-font:minor-fareast;  mso-hansi-font-family:Calibri;mso-hansi-theme-font:minor-latin">以下就要無望了各位遇到瓶頸的時候都怎麼突破的壓<span ="st">〒</span></span><span ="st"><span lang="EN-US">_</span></span><span ="st"><span style="font-family:&quot;新細明體&quot;,&quot;serif&quot;;mso-ascii-font-family:Calibri;  mso-ascii-theme-font:minor-latin;mso-fareast-font-family:新細明體;mso-fareast-theme-font:  minor-fareast;mso-hansi-font-family:Calibri;mso-hansi-theme-font:minor-latin">〒</span></span></p>]]>
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   <pubDate>Wed, 23 Nov 2011 17:53:01 +0000</pubDate>
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