Hello, everyone. Today, the fine dust levels are quite severe. Because of the fine dust, we used to exercise without knowing about it in the past. Nowadays, however, there are many discussions about age and health, so many of you are staying indoors. It's important to drink plenty of water to help with the fine dust. Make sure to keep your spaces clean and consider using air purifiers. Eating foods like pork or other nutritious options can also be beneficial for your health. 

I'm thinking about how, when you really pay attention, you might notice that many people are overexerting themselves. In industrial areas, it can be quite challenging. However, in my case, I managed to win the full course with a time of 135. So, how did I achieve that time?

You should be able to understand the principles, and there is a certain know-how behind it. Generally speaking, in the beginning, there is a technique that involves positioning the pedals in a way that even if there is a slight fence, it can be managed as evidence. It’s not just about forcing it in; simply put, when we pedal a lot, it’s like saying we are pedaling. We don't just stand still; we raise the pitch in the game, blessing it as we swing the bat. So, instead of hitting the ball quickly, we actually increase the index after a lot of pedaling. Therefore, it is quite well understood that when you do it, it works well. On the left side, of course, if you apply it to something like Oki Lost City or other events, it may not be very effective, but for the full course, it works.

거리가 상당히 많아요. 아시잖아요? 그래서 초반 5킬로미터에서 러버를 만 보니까 쿨 코스는 접안 5큐어가 뽑아면 덕이다. 기억하십시오. 그 곡이 후반에 처방 5큐어 갔어 일본 거라는 걸. 후가려고 5키로 해서 1번 부르는 것을 19, 20원가 물금 방이에요. 자, 그럼 공부하는 거 완전히 10배, 20배에서 보내 보는데, 그것을 예방하기 위해서는 쭉 말씀드렸잖아요. 그냥 빛이 조법으로 짧게 벨링은 아니하 맞아 뛰는 거예요. 그게 상당히 좀 아톰 있네요. 그래, 계속 그렇게 되지 말고 접안 어깨로만 조심하셔도 상당히 좋아요. 여러분들 아시겠죠? O 베이스 그리지 않게끔 하는 방법 중에 하나가 바로 저와 놓기로 비치지 법으로 된다는 거. 그리고 저는 앞전에 제가 그 유 두 번째 갈 때 튀어나간 CG 영상의 4점 와서 재택한다 4점은 2분. 

There is quite a distance, as you know. So, in the beginning, when I see the 5 kilometers, if the rubber is chosen, the cool

It doesn't exceed two minutes. So what do we do? Oh, at that time, I also changed the blessings a bit. When paddling, if I run like a Ferrari, I have to maintain a pace of 190 steps per minute, with a stride of 2. For the other, I can do it at 45, killing it at 41 and 45, and then finishing at 9 minutes while running at 190. I’m increasing it to 200. This is the technique. Meanwhile, the cooldown... can it really be a cooldown? It’s because I'm changing the strategy. You mentioned that there is a way to compete like this. If it is drawn this way, it can work. Also, when I was in high school, I was quite bad at running. My arms were like weights hanging down, and it was hard to believe. But when I ran 100 meters, I was placed last, and I completed the 200 meters in 23.45 seconds, and the 400 meters in about 50 seconds. How did I end up running like that? I was the last one. I’m now learning from those who are teaching me about exercise.

The characteristic of this fortune is that I really enjoy running. After my training, I tend to sprint. I'm someone who isn't very good at running, but during the process of focusing on my 135th run, if you are there, I can elevate my performance to an excellent level. After that, what I do is, when everyone is sprinting for 200 meters, I push myself to sprint as well. If I say I can't do it because I'm not capable, then I am around 38 seconds for that distance. During the 18-second mark, I cool down a bit and then repeat the process. It goes like this: I push for 17 seconds, then 17 seconds again, 16 seconds, and so on. I probably couldn't reach 14 seconds, but if I repeat this six times tomorrow, eventually, you'll see that I can do 100 meters in around 11 seconds. For distances over 200 meters, the total time would be about 50 seconds. If we engage in this repetitive training, we won't struggle with anything. When I was in school, my friends...

Well, my mom is a marathon runner, and she always finishes last. That's how it has changed. If you also ramp up your training and engage in competitive training, you can tap into the potential that is deeply embedded within you. However, if you can't bring it out, it will remain hidden. The moment you bring it out, your abilities will surely improve. Do not hide your own potential; bring it out and take action in the field. If you do that, your own records will definitely progress and improve. I always say that in any league or competition, no matter how much you repeat the same training, you might only improve by small increments. Why? Because you are trying to surpass your previous best record, and that makes it incredibly challenging.

하지만 그 틀은 아니에요. 그 틀을 따고 나면 늘 입은 나의 능력치가 깜깜해지는 거예요. 그렇게 할 수 있는 거예요. 생각만 하지 마시고 행동하는 사람이 됩니다. 아시겠죠? 자, 정수 꺼리가 발매가 꼴찌 하던 놈이 100매 다시 배출하게 된다. 그게 가능했던 이유는 제가 물론 노력을 했지만, 반 분야에 대해서 최고가 되기 위해서는 남들과 똑같이 해서는 안 됩니다. 걸어온 과정이 반드시 필요하고, 그것이 반복 학습이 되면 숙련공이 되고 최고가 될 수 있는 거예요. 아시겠죠? 마라톤 알고라면 쉬워요. 하지만 실천하고 행동으로 옮기지 않으면 백문이 불여일견이 됩니다. 꿈은 자기가 하는 만큼 가져갈 수 있는 게 마라톤입니다. 자, 그리고 마지막에 제가 항상 말씀드리지만, 이제 마지막까지 가는 시간 사이겠어요. 그럴 때는 자신만의 멘탈을 키워야 하고, 그리고 제가 그 앞에 성과를 찾아보면 하시겠지만, 이 팔 동작을 기회를 잘 써야겠습니다.

I woke up at 8 in the morning, and right now, I'm talking about Kim Cheong and what I should do. I want to leave out the parts about Cooper's series and keep it short. The reason I'm confident is that my friend is a 17-volume player. When I show my skills, I become a model. If my friend is not in good shape or if I'm really in my element with the production team, then how can I beat that friend? It's because I once broke the prediction of 10 billion during the last autumn event, and there might be a chance to catch the top player. It all comes down to mentality and strategy. I kept looking for opportunities. If you all use your strategies wisely and strengthen your skills, it will be very enjoyable for you every year. For today, I will stop here, and next time, I will come back with more beneficial stories. Please make sure to click the like button!

Hello, I would like to ask you to help me with some words as you are doing well around you. Then, I became something that can be proud of. I will make sure that the company captures this so that it can be a great marathon for everyone. I hope you all stay healthy today and become people who create a wonderful day. Thank you.

마라톤 초반 5km는 이렇게 뛰어라.초반 오버페이스는 독이다.

마라톤 초반 5km는 이렇게 뛰어라.초반 오버페이스는 독이다.