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  <title>跑者留言版 : 我的第21馬－2009嘉義老爺盃</title>
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   <title>我的第21馬－2009嘉義老爺盃 : 大川，提供我突破330的方法給你參考！就是週日團練時，當大家...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=7019&amp;PID=97386#97386</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=2237" rel="nofollow">土城烏龜阿財</a><br /><strong>Subject:</strong> 7019<br /><strong>發表於：</strong> 2009-12-29 at 9:18am<br /><br />大川，<br>提供我突破330的方法給你參考！<br>就是週日團練時，當大家第一趟結束回來休息後，在不知死活的跟著阿正哥、小戴姐跑第二趟，能跟多少算多少。<br>這樣子相信你以後會覺得破四跟喝開水一樣輕鬆。<br>]]>
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   <pubDate>Tue, 29 Dec 2009 09:18:44 +0000</pubDate>
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   <title>我的第21馬－2009嘉義老爺盃 : 恭喜大川:真是好笑的文章和一場艱難的馬拉松.你的耐力驚人.加油!...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=7019&amp;PID=97378#97378</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=2111" rel="nofollow">toptide</a><br /><strong>Subject:</strong> 7019<br /><strong>發表於：</strong> 2009-12-29 at 8:18am<br /><br /><FONT color=#0000cc size=4><strong>恭喜大川:真是好笑的文章和一場艱難的馬拉松.你的耐力驚人.加油!</strong></FONT>]]>
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   <pubDate>Tue, 29 Dec 2009 08:18:30 +0000</pubDate>
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   <title>我的第21馬－2009嘉義老爺盃 : 今天是父親七十大壽。前一天晚上隻身搭火車南下，與土慢夥伴會合...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=7019&amp;PID=97346#97346</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=1824" rel="nofollow">jackivie</a><br /><strong>Subject:</strong> 7019<br /><strong>發表於：</strong> 2009-12-28 at 8:39pm<br /><br /><P style="MARGIN: 0cm 0cm 0pt; LINE-HEIGHT: 200%" ="Ms&#111;normal"><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">今天是父親七十大壽。前一天晚上隻身搭火車南下，與土慢夥伴會合，清晨參加今年的最後一場賽事－嘉義「老爺盃」馬拉松。完賽之後，再匆匆搭高鐵返家為父親祝壽。原本很想延續上週氣勢，跑個漂亮的成績。但實力不夠，竟被擊倒在起伏不定的賽道之中！</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><?: prefix = o ns = "urn:schemas-microsoft-com:office:office" /><O:P></O:P></SPAN></P><P style="MARGIN: 12pt 0cm 0pt; LINE-HEIGHT: 200%" ="Ms&#111;normal"><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">一大早起床，小戴姐就來房間宣布：凡於今天比賽「破四」者，均可獲頒她所提供的神祕禮物一份。受此誘惑，且感覺狀況不錯，當下決定力拼四個小時內完跑（事後回想，這是多麼的不知死活呀）！策略是每公里配速跑</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">5</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分半，則</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">10</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">公里跑</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">55</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分，</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">20</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">公里跑</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">1</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">小時</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">50</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分。依此類推，理論上</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">30</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">公里可以</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">2</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">小時</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">45</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分、</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">40</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">公里可以</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">3</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">小時</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">40</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分跑完，只要最後速度不要掉太多，即有希望達成目標（呵呵，真是太天真了）！</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><O:P></O:P></SPAN></P><P style="MARGIN: 12pt 0cm 0pt; LINE-HEIGHT: 200%" ="Ms&#111;normal"><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">豈知賽道的上下起伏，遠遠超過我所預料的。可我一直奮力跑到</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">30</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">公里處，自測耗時</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">2</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">小時</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">49</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">09</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">秒，與原先設定的階段目標相差不多，自認還有機會爭取小戴姐的禮物。我嘶吼幾聲，提振一番精神，繼續跑過仁義潭的堤頂道路，一個右轉，又要開始爬坡了。第二折返點前的兩段陡坡，真的讓我吃足苦頭，頂著發福的</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">82</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">公斤身軀，痛苦指數瀕臨破表，死命爬上繞過折返點，開始下坡，發現大腿疼痛不堪，小腿隱隱約約開始抽筋，再也無力維持原速了。緩慢通過設於</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">35.6</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">公里的補給站，沒多久，阿春再度追上來，真是驚人的毅力，明明狀況不好，仍然可以硬撐跑下去！只能甘拜下風。自己愈跑愈慢，阿春漸漸消失眼前，第一圈落後我約</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">1 </FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">公里的蔡大哥此時竟也追上來了，而且腳步仍舊輕盈，看來應可跑出不錯成績。拖著疲弱的步伐，慢慢跑到進入蘭潭前的一段短坡，終究要開始當步兵了。走著走著，江大哥追上來，停下來陪我一起散步於風光宜人的蘭潭壩頂道路。我一邊欣賞風景，一邊向江大哥請教跑坡道的要訣。走了約</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">2</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">公里，本想一路走回終點的，但在江大哥的鼓勵及帶領之下，再度跑了起來，就這樣完成這場艱困的賽事，成績</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">4</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">小時</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">21</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分</SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><FONT face="Times New Roman">21</FONT></SPAN><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">秒…</P><DIV><P style="MARGIN: 12pt 0cm 0pt; LINE-HEIGHT: 200%" ="Ms&#111;normal"></SPAN><SPAN lang=EN-US style="FONT-SIZE: 14pt; COLOR: #333300; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt"><O:P></O:P></SPAN></P><SPAN style="FONT-SIZE: 14pt; COLOR: #333300; FONT-FAMILY: 新細明體; LETTER-SPACING: 0.1pt; mso-bidi-font-size: 12.0pt; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'; mso-font-kerning: 1.0pt; mso-bidi-font-family: 'Times New Roman'; mso-ansi-: EN-US; mso-fareast-: ZH-TW; mso-bidi-: AR-SA">反省：不思節制體重，加上好一陣子沒有練跑山中湖，導致有此一敗。繼續努力！</DIV></SPAN><span style="font-size:10px"><br /><br />編輯者 jackivie - 2009-12-28 at 11:50pm</span>]]>
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   <pubDate>Mon, 28 Dec 2009 20:39:53 +0000</pubDate>
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