{"id":18581,"date":"2021-04-11T20:09:22","date_gmt":"2021-04-11T13:09:22","guid":{"rendered":"https:\/\/purna.vn\/?p=18581"},"modified":"2021-04-11T20:09:24","modified_gmt":"2021-04-11T13:09:24","slug":"chia-se-ve-lan-dau-purna-chinh-phuc-half-marathon-21km","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/chia-se-ve-lan-dau-purna-chinh-phuc-half-marathon-21km\/","title":{"rendered":"Chia s\u1ebb v\u1ec1 l\u1ea7n \u0111\u1ea7u Purna chinh ph\u1ee5c Half Marathon – 21km"},"content":{"rendered":"

Ch\u00e0o c\u1ea3 nh\u00e0,<\/p>

Trong kh\u00f4ng kh\u00ed \u0111\u1ea7y nhi\u1ec7t huy\u1ebft v\u1ec1 Gi\u1ea3i Techcombank HCMC Marathon International<\/a> v\u1eeba di\u1ec5n ra s\u00e1ng nay 11\/04\/2021, Purna mu\u1ed1n chia s\u1ebb v\u1edbi m\u1ecdi ng\u01b0\u1eddi v\u1ec1 tr\u1ea3i nghi\u1ec7m l\u1ea7n \u0111\u1ea7u ti\u00ean chinh ph\u1ee5c Half Marathon 21km c\u1ee7a b\u1ea3n th\u00e2n.<\/p>

L\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n m\u1ed7i ng\u00e0y<\/h2>

V\u00ec y\u00eau s\u1ef1 v\u1eadn \u0111\u1ed9ng, \u0111am m\u00ea ch\u1ea1y b\u1ed9 c\u0169ng nh\u01b0 \u0111\u1ea1p xe v\u00e0 b\u01a1i l\u1ed9i, m\u00ecnh \u0111\u00e3 ch\u1ea5p nh\u1eadn l\u00e0 m\u1ed9t h\u01b0\u1edbng d\u1eabn vi\u00ean yoga c\u00f3 kheo ch\u00e2n “c\u1ee9ng” h\u01a1n c\u00e1c b\u1ea1n \u0111\u1ed3ng nghi\u1ec7p ;). M\u00ecnh duy tr\u00ec ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe m\u1ed7i ng\u00e0y \u00edt nh\u1ea5t t\u1eeb 20 \u0111\u1ebfn 25km. Sau \u0111\u00f3, m\u00ecnh t\u0103ng c\u01b0\u1eddng l\u00e0m m\u1ea1nh core v\u00e0 c\u0169ng nh\u01b0 c\u00e1c nh\u00f3m c\u01a1 vai, tay v\u00e0 l\u01b0ng b\u1eb1ng c\u00e1c chu\u1ed7i b\u00e0i yoga. Cu\u1ed1i c\u00f9ng m\u00ecnh kh\u00f4ng qu\u00ean t\u1eadp gi\u00e3n c\u01a1, \u00e9p d\u1ebbo kheo ch\u00e2n, c\u0169ng nh\u01b0 Yin<\/a> \u0111\u1ec3 h\u1ed3i ph\u1ee5c l\u1ea1i c\u01a1 th\u1ec3 sau nh\u1eefng b\u00e0i th\u1ec3 l\u1ef1c c\u0103ng th\u1eb3ng.<\/p>

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\u0110\u1ea1p xe 30km – 419 kcal<\/figcaption><\/figure>
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“ng\u1ef1a chi\u1ebfn” c\u1ee7a m\u00ecnh<\/figcaption><\/figure>
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Ch\u1ea1y b\u1ed9 l\u00e0 ni\u1ec1m y\u00eau th\u00edch m\u1ed7i ng\u00e0y c\u1ee7a m\u00ecnh<\/figcaption><\/figure>
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L\u1ecbch s\u1eed ch\u1ea1y b\u1ed9<\/h2>

10km – 60 ph\u00fat<\/h4>

C\u00e1ch \u0111\u00e2y 3-4 n\u0103m v\u1ec1 tr\u01b0\u1edbc, m\u00ecnh t\u1eebng tham gia m\u1ed9t gi\u1ea3i ch\u1ea1y do Th\u00e0nh ph\u1ed1 t\u1ed5 ch\u1ee9c v\u1edbi c\u1ef1 ly 10km. M\u00ecnh chinh ph\u1ee5c 10km trong \u0111\u00fang 60 ph\u00fat v\u00e0 \u0111\u1ee9ng trong top 20 c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean n\u1eef tham gia gi\u1ea3i. \u0110\u00f3 l\u00e0 th\u00e0nh t\u00edch cu\u1ed1i c\u00f9ng c\u1ee7a m\u00ecnh.<\/p>

10km – 45 ph\u00fat<\/h4>

Sau khi c\u00f3 hai b\u00e9, m\u00ecnh ch\u1ec9 t\u1ef1 ch\u1ea1y m\u1ed7i s\u00e1ng \u1edf c\u00f4ng vi\u00ean g\u1ea7n nh\u00e0 m\u1ed9t m\u00ecnh. M\u00ecnh th\u00edch \u0111\u01b0\u1ee3c ch\u1ea1y m\u1ed9t m\u00ecnh b\u1edfi c\u00f3 th\u1eddi gian, kh\u00f4ng gian t\u1eadp trung v\u00e0o b\u1ea3n th\u00e2n, th\u01b0 gi\u00e3n t\u00e2m tr\u00ed, kh\u00f4ng ph\u1ea3i ch\u1edd \u0111\u1ee3i ai c\u0169ng nh\u01b0 ch\u1ecbu c\u1ea3nh ganh \u0111ua \u0111\u1ed1 k\u1ecb trong c\u00e1c group ch\u1ea1y. M\u00ecnh l\u00e0 k\u1ebb t\u1eadp c\u00e1c m\u00f4n th\u1ec3 thao “m\u1ed9t m\u00ecnh” r\u1ea5t t\u1ed1t. Yoga l\u00e0 m\u1ed9t d\u1eabn ch\u1ee9ng s\u00e1ng ng\u1eddi. M\u00ecnh ch\u1ec9 th\u00edch t\u1ef1 t\u1eadp yoga m\u1ed9t m\u00ecnh, trau d\u1ed3i khuy\u1ebft \u0111i\u1ec3m, ph\u00e1t huy \u01b0u \u0111i\u1ec3m v\u00e0 l\u1eafng nghe c\u01a1 th\u1ec3, k\u1ebft n\u1ed1i h\u01a1n v\u1edbi h\u01a1i th\u1edf.<\/p>

\u0110i\u1ec1u n\u00e0y kh\u00f4ng \u0111\u00fang v\u1edbi t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi. S\u1ebd c\u00f3 nh\u1eefng b\u1ea1n th\u00edch \u0111\u1ebfn ph\u00f2ng t\u1eadp \u0111\u1ec3 \u0111\u01b0\u1ee3c gi\u00e1o vi\u00ean h\u01b0\u1edbng d\u1eabn, c\u00f3 b\u1ea1n b\u00e8 c\u00f9ng t\u1eadp \u0111\u1ec3 c\u00f3 th\u00eam \u0111\u1ed9ng l\u1ef1c. Tu\u1ef3 c\u00e1 t\u00ednh v\u00e0 m\u1ee5c \u0111\u00edch c\u1ee7a t\u1eebng ng\u01b0\u1eddi nh\u01b0ng theo Purna, c\u00f3 t\u1eadp l\u00e0 \u0111\u00e3 t\u1ed1t l\u1eafm r\u1ed3i, c\u00f3 v\u1eadn \u0111\u1ed9ng th\u00ec m\u1edbi c\u00f3 s\u1ee9c kho\u1ebb, h\u01a1n l\u00e0 n\u1eb1m ng\u1ed3i m\u1ed9t ch\u1ed7 r\u1ed3i nh\u1ecbn \u0103n, ki\u00eam khem c\u00e1c ki\u1ec3u, \u0111\u1ec3 \u0111\u01b0\u1ee3c \u1ed1m m\u00e0 kh\u00f4ng kho\u1ebb.<\/p>

Trong kho\u1ea3ng th\u1eddi gian t\u1ef1 ch\u1ea1y, th\u00e0nh t\u00edch \u0111\u00e1ng t\u1ef1 h\u00e0o nh\u1ea5t m\u00e0 m\u00ecnh \u0111\u1ea1t \u0111\u01b0\u1ee3c l\u00e0 10km – 45 ph\u00fat. \u1ea4n t\u01b0\u1ee3ng v\u1ec1 n\u00f3 m\u00ecnh ch\u1ec9 nh\u1edb \u0111\u00f3 l\u00e0 m\u1ed9t c\u1ea3m gi\u00e1c r\u1ea5t “run high”. M\u00ecnh ch\u1ea1y kh\u00f4ng m\u1ec7t m\u1ecfi, kh\u00f4ng \u0111au g\u1ed1i v\u00e0 t\u00e2m tr\u00ed m\u00ecnh m\u1ea1nh m\u1ebd lu\u00f4n nh\u1eafc nh\u1edf:” \u0110\u1eebng b\u1ecf cu\u1ed9c!”.<\/p>

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21km – 2 ti\u1ebfng 9 ph\u00fat<\/h4>

Chu\u1ea9n b\u1ecb<\/strong><\/h6>

M\u00ecnh ch\u01b0a bao gi\u1edd t\u1ef1 ch\u1ea1y qu\u00e1 13km. V\u1eady m\u00e0 kh\u00f4ng ng\u1edd c\u00f3 m\u1ed9t ng\u00e0y m\u00ecnh \u0111\u00e3 chinh ph\u1ee5c half marathon 21km. Th\u1ea7m c\u1ea3m \u01a1n m\u1ed9t ng\u01b0\u1eddi b\u1ea1n gi\u1edd ph\u00fat ch\u00f3t v\u00ec b\u1eadn kh\u00f4ng th\u1ec3 tham gia gi\u1ea3i ch\u1ea1y, \u0111\u00e3 t\u1eb7ng cho m\u00ecnh BIB 21 c\u00e2y. L\u00f2ng v\u1eeba vui v\u1eeba h\u1ed3i h\u1ed9p, kh\u00f4ng bi\u1ebft c\u00f3 s\u1ed1ng s\u00f3t v\u1ec1 \u0111\u00edch hay kh\u00f4ng. V\u00ec nh\u00f3m 21km s\u1ebd xu\u1ea5t ph\u00e1t l\u00fac 4:30 s\u00e1ng n\u00ean t\u1ed1i h\u00f4m tr\u01b0\u1edbc 9g m\u00ecnh \u0111\u00e3 leo l\u00ean gi\u01b0\u1eddng ng\u1ee7. H\u00e0nh trang ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh r\u1ea5t \u0111\u01a1n gi\u1ea3n: m\u1ed9t t\u00fai \u0111eo l\u01b0ng nh\u1ecf, 3 b\u00e1nh n\u0103ng l\u01b0\u01a1ngk (125kcal\/ b\u00e1nh), tai nghe, \u0111i\u1ec7n tho\u1ea1i, \u00edt ti\u1ec1n, b\u0103ng \u0111\u1ea7u (\u0111\u1ee1 m\u1ed3 h\u00f4i v\u00e0o m\u1eaft) v\u00e0 b\u1ea3ng s\u1ed1 ch\u1ea1y.<\/p>

3g s\u00e1ng ng\u00e0y di\u1ec5n ra gi\u1ea3i, sau khi v\u1ec7 sinh c\u00e1 nh\u00e2n, m\u00ecnh \u0103n m\u1ed9t b\u00e1nh n\u0103ng l\u01b0\u1ee3ng, u\u1ed1ng 300ml cafe latte. M\u00ecnh ch\u1ecdn \u0111\u00f4i gi\u00e0y ch\u1ea1y nh\u1eb9 \u00eam nh\u1ea5t c\u1ed9ng th\u00eam qu\u1ea7n short ch\u1ea1y b\u1ed9, \u00e1o thun ba l\u1ed7 v\u00e0 l\u00ean \u0111\u01b0\u1eddng.<\/p>

Xu\u1ea5t ph\u00e1t<\/strong><\/h6>

\u0110\u1ebfn n\u01a1i, trong m\u1ed9t kh\u00f4ng kh\u00ed h\u1eebng h\u1ef1c, \u0111\u00f4ng \u0111\u00fac v\u1eadn \u0111\u1ed9ng vi\u00ean t\u1eeb chuy\u00ean nghi\u1ec7p cho \u0111\u1ebfn b\u00e1n chuy\u00ean nghi\u1ec7p, t\u1eeb c\u00e1 nh\u00e2n \u0111\u1ebfn c\u00f4ng ty t\u1eadp trung \u0111\u00f4ng \u0111\u1ea3o. C\u00f3 m\u1ed9t s\u1ed1 b\u1ea1n s\u00e1ng t\u1ea1o trong b\u1ed9 \u0111\u1ed3 ho\u00e1 trang t\u1eeb kh\u1ee7ng long, c\u00f4ng ch\u00faa, kimono, th\u1ecf b\u00f4ng…cho \u0111\u1ebfn c\u00e1c pacer truy\u1ec1n c\u1ea3m h\u1ee9ng bong b\u00f3ng m\u00e0u \u0111\u1ea7y ng\u01b0\u1eddi.<\/p>

M\u00ecnh \u0111i c\u00f9ng m\u1ed9t s\u1ed1 ng\u01b0\u1eddi b\u1ea1n nh\u01b0ng gi\u1eef t\u00e2m th\u1ebf “th\u00e2n ai n\u1ea5y lo” khi c\u00f2i hi\u1ec7u xu\u1ea5t ph\u00e1t haha. Sau khi ch\u1ee5p h\u00ecnh s\u1ed1ng \u1ea3o nh\u00f3m, m\u00ecnh kh\u1edfi \u0111\u1ed9ng c\u1ed5 ch\u00e2n, \u0111\u00f9i, tay vai th\u1eadt k\u1ef9. \u0110eo s\u1eb5n tai nghe, m\u1edf list nh\u1ea1c y\u00eau th\u00edch, t\u00e2m tr\u1ea1ng tho\u1ea3i m\u00e1i s\u1eb5n s\u00e0ng cho bu\u1ed5i ch\u1ea1y.<\/p>

10km \u0111\u1ea7u ti\u00ean<\/h6>

10km 1 ti\u1ebfng \u0111\u1ea7u ti\u00ean tr\u00f4i qua nhanh nh\u01b0 ch\u1edbp. M\u00ecnh ch\u1ea1y nh\u1eb9 nh\u00e0ng, tho\u1ea3i m\u00e1i, v\u1eeba ch\u1ea1y v\u1eeba c\u00f3 th\u1ec3 ng\u1eafm c\u1ea3nh v\u00e0 kh\u00f4ng c\u00f3 hi\u1ec7n t\u01b0\u1ee3ng \u0111au \u1edf \u0111\u00e2u tr\u00ean c\u01a1 th\u1ec3. M\u00ecnh d\u1eebng l\u1ea1i tr\u1ea1m c\u1ea5p n\u01b0\u1edbc, u\u1ed1ng \u0111\u00fang m\u1ed9t c\u1ed1c nh\u1ecf 100ml n\u01b0\u1edbc l\u00e0 ch\u1ea1y ti\u1ebfp. Ch\u00e2n ch\u01b0a bao gi\u1edd d\u1eebng l\u1ea1i \u0111i b\u1ed9 l\u00fac n\u00e0y (th\u00e2m ch\u00ed l\u00fac u\u1ed1ng c\u0169ng \u0111ang ch\u1ea1y ch\u1eadm haha).<\/p>

15km ti\u1ebfp theo<\/h6>

\u0110\u00e2y l\u00e0 l\u00fac c\u1ed5 ch\u00e2n b\u1eaft \u0111\u1ea7u t\u00ea, b\u1eafp \u0111\u00f9i tr\u01b0\u1edbc nh\u1ee9c m\u1ecfi nh\u1eb9. M\u00ecnh kh\u00f4ng th\u1ea5y \u0111\u00f3i n\u00ean kh\u00f4ng \u0103n th\u00eam b\u1ea5t c\u1ee9 b\u00e1nh n\u0103ng l\u01b0\u1ee3ng n\u00e0o, ch\u1ec9 u\u1ed1ng th\u00eam 100ml ti\u1ebfp theo. L\u00fac n\u00e0y m\u1eb7t tr\u1eddi \u0111\u00e3 l\u00ean v\u00e0 n\u1eafng g\u1eaft. M\u1ed7i khi ch\u1ea1y l\u00ean c\u1ea7u l\u00e0 ch\u00e2n c\u1ee9ng nh\u01b0 \u0111\u00e1 nh\u01b0ng m\u00ecnh l\u00ec l\u1ee3m nh\u1ea5t quy\u1ebft kh\u00f4ng \u0111i b\u1ed9, ch\u1ec9 ch\u1eadm h\u01a1n d\u01b0\u1ee1ng s\u1ee9c th\u00f4i. Khi v\u1eeba xu\u1ed1ng ch\u00e2n c\u1ea7u, m\u00ecnh tranh th\u1ee7 t\u0103ng t\u1ed1c t\u1ed1i \u0111a \u0111\u1ec3 v\u1ec1 t\u1ed1c \u0111\u1ed9 c\u0169.<\/p>

18km g\u1ea7n v\u1ec1 \u0111\u00edch<\/h6>

\u0110\u00e2y l\u00e0 kho\u1ea3ng th\u1eddi gian m\u00ecnh \u0111\u1ea5u tranh t\u01b0 t\u01b0\u1edfng nh\u1ea5t, ch\u00e2n r\u1ee5ng r\u1eddi, ng\u01b0\u1eddi \u0111\u1eabm m\u1ed3 h\u00f4i. Xung quanh m\u00ecnh, v\u00f4 s\u1ed1 ng\u01b0\u1eddi d\u1eebng l\u1ea1i \u0111i b\u1ed9 hay \u0111\u1ee9ng ngh\u1ec9 ng\u01a1i u\u1ed1ng n\u01b0\u1edbc kh\u00e1 l\u00e2u. M\u00ecnh bi\u1ebft n\u1ebfu m\u00ecnh d\u1eebng l\u1ea1i \u0111i b\u1ed9 h\u01a1n 3 ph\u00fat ch\u1eafc ch\u1eafn s\u1ebd b\u1ecf cu\u1ed9c v\u00e0 nhi\u1ec1u khi l\u1ea1i b\u1ecb chu\u1ed9t r\u00fat. V\u00ec v\u1eady m\u00ecnh ch\u00fa t\u00e2m v\u00e0o h\u00edt th\u1edf, h\u00edt m\u0169i th\u1edf mi\u1ec7ng \u0111\u1ec1u \u0111\u1eb7n, v\u01b0\u1ee3t qua n\u1ed7i \u0111au th\u1ec3 x\u00e1c, t\u0103ng s\u1ee9c m\u1ea1nh \u00fd ch\u00ed.<\/p>

3km cu\u1ed1i c\u00f9ng khi v\u1ec1 \u0111\u00edch<\/h6>

M\u00e1 \u01a1i!!!!! L\u00fac \u0111\u00f3 ch\u00e2n c\u1ee9ng nh\u01b0 \u0111\u00e1, th\u1eadt s\u1ef1 r\u1ea5t r\u1ea5t \u0111au. M\u00ecnh v\u00f9ng ch\u1ea1y h\u1ebft s\u1ee9c c\u00f3 th\u1ec3, nh\u1ea5t quy\u1ebft kh\u00f4ng b\u1ecf cu\u1ed9c, kh\u00f4ng th\u00e8m ti\u1ebfp n\u01b0\u1edbc lu\u00f4n. Th\u1ebf l\u00e0 m\u00ecnh \u0111\u00e3 v\u1ec1 \u0111\u00edch v\u1edbi th\u00e0nh t\u00edch 21km – 2 ti\u1ebfng 9 ph\u00fat. M\u00ecnh vui l\u1eafm!!!! C\u1ea3m gi\u00e1c nh\u01b0 v\u01b0\u1ee3t l\u00ean ch\u00ednh m\u00ecnh. Nh\u1eafn tin khoe ch\u1ed3ng, ch\u1ed3ng ch\u1ec9 n\u00f3i:” Tr\u1eddi! Kh\u00f4ng t\u1eadp ch\u1ea1y 21km m\u00e0 ch\u1ea1y v\u1eady \u0111\u00f3 h\u1ea3!”. Trong m\u1ed9t di\u1ec5n bi\u1ebfn kh\u00e1c c\u00f9ng l\u00fac, ch\u1ed3ng m\u00ecnh \u0111ang thi \u0111\u1ea5u Iron Man t\u1ea1i V\u0169ng T\u00e0u. \u0110\u00e2y l\u00e0 l\u1ea7n th\u1ee9 ba anh l\u1ea1i thi Iron Man, m\u1ed7i l\u1ea7n anh \u0111\u1ec1u c\u1ed1 g\u1eafng ho\u00e0n th\u00e0nh nhanh v\u00e0 t\u1ed1t h\u01a1n l\u1ea7n tr\u01b0\u1edbc. Hai v\u1ee3 ch\u1ed3ng m\u00ecnh l\u00e0 th\u1ec3 lo\u1ea1i kh\u00f4ng th\u1ec3 ng\u1ed3i y\u00ean m\u1ed9t ch\u1ed7 haha.<\/p>

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V\u1eeba c\u00e1n \u0111\u00edch l\u00e0 m\u00ecnh \u0111i b\u1ed9 ch\u1eadm l\u1ea1i, t\u1eadp du\u1ed7i c\u01a1 ngay l\u1eadp t\u1ee9c r\u1ed3i m\u1edbi ng\u1ed3i xu\u1ed1ng matxa, tr\u00e1nh chu\u1ed9t r\u00fat ch\u00e2n. M\u00ecnh u\u1ed1ng ngay hai chai n\u01b0\u1edbc su\u1ed1i 500ml v\u00e0 \u0103n 1 qu\u1ea3 chu\u1ed1i. Sau khi ngh\u1ec9 m\u1ec7t ch\u00e2n m\u00ecnh kh\u00f4ng c\u00f2n c\u1ea3m gi\u00e1c \u0111au nh\u1ee9c hay m\u1ecfi g\u00ec n\u1eefa c\u1ea3. C\u00f2n ng\u00e0y mai c\u00f3 banh x\u00e1c kh\u00f4ng th\u00ec m\u00ecnh ch\u01b0a ch\u1eafc haha.<\/p>

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Dinh d\u01b0\u1ee1ng sau ch\u1ea1y<\/h2>
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V\u1ec1 nh\u00e0, t\u1eafm r\u1eeda v\u1ec7 sinh, m\u00ecnh t\u1ef1 l\u00e0m m\u1ed9t ph\u1ea7n energy smoothie b\u1ed3i b\u1ed5 c\u01a1 th\u1ec3 v\u1edbi chu\u1ed1i \u0111\u00f4ng, s\u1eefa h\u1ea1t, granola c\u1ee7a B\u1ebfp L\u00e0nh<\/a> v\u00e0 m\u1ed9t s\u1ed1 tr\u00e1i c\u00e2y t\u01b0\u01a1i \u0111a d\u1ea1ng kh\u00e1c. B\u1eefa tr\u01b0a c\u1ea7u k\u00ec h\u01a1n v\u1edbi m\u1ed9t vegan protein bowl ph\u1ee5c h\u1ed3i c\u01a1 tr\u1edf l\u1ea1i c\u00f9ng \u0111\u1eadu h\u1ee7, \u0111\u1eadu n\u00e0nh, tempeh, salad, rau ch\u00e2n v\u1ecb v\u00e0 c\u00e1c lo\u1ea1i rau c\u1ee7 t\u01b0\u01a1i kh\u00e1c. T\u1ea5t c\u1ea3 \u0111\u1ec1u \u0111\u01b0\u1ee3c ch\u1ebf bi\u1ebfn ngon l\u00e0nh, t\u01b0\u01a1i m\u1edbi, gi\u00e0u dinh d\u01b0\u1ee1ng t\u1ea1i gian B\u1ebfp L\u00e0nh<\/a> c\u1ee7a m\u00ecnh.<\/p>

\"\"<\/figure>

M\u00ecnh v\u1eeba chia s\u1ebb xong tr\u1ea3i nghi\u1ec7m chinh ph\u1ee5c half marathon \u0111\u1ea7u ti\u00ean trong \u0111\u1eddi c\u1ee7a m\u00ecnh. Hi v\u1ecdng m\u00ecnh ti\u1ebfp th\u00eam \u0111\u1ed9ng l\u1ef1c cho c\u00e1c b\u1ea1n ch\u01b0a bao gi\u1edd ch\u1ea1y b\u1ed9 hay \u0111\u00e3 \u0111ang v\u00e0 y\u00eau ch\u1ea1y b\u1ed9. \u0110\u1eebng ng\u1ea7n ng\u1ea1i, \u0111\u1eebng e d\u00e8, hay l\u00e0m \u0111i! B\u1edfi c\u00f3 \u0111i s\u1ebd \u0111\u1ebfn, c\u00f3 t\u1eadp luy\u1ec7n s\u1ebd th\u00e0nh c\u00f4ng, c\u00f3 v\u1eadn \u0111\u1ed9ng s\u1ebd kho\u1ebb m\u1ea1nh.<\/p>

Ch\u00fac m\u1ecdi ng\u01b0\u1eddi cu\u1ed1i tu\u1ea7n vui v\u1ebb. Gi\u1edd m\u00ecnh d\u00e0nh th\u1eddi gian cho c\u00e1c con v\u00e0 gia \u0111\u00ecnh \u0111\u00e2y.<\/p>

\"\"<\/figure>","protected":false},"excerpt":{"rendered":"

Ch\u00e0o c\u1ea3 nh\u00e0, Trong kh\u00f4ng kh\u00ed \u0111\u1ea7y nhi\u1ec7t huy\u1ebft v\u1ec1 Gi\u1ea3i Techcombank HCMC Marathon International v\u1eeba di\u1ec5n ra s\u00e1ng nay 11\/04\/2021, Purna mu\u1ed1n chia s\u1ebb v\u1edbi m\u1ecdi ng\u01b0\u1eddi v\u1ec1 tr\u1ea3i nghi\u1ec7m l\u1ea7n \u0111\u1ea7u ti\u00ean chinh ph\u1ee5c Half Marathon 21km c\u1ee7a b\u1ea3n th\u00e2n. L\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n m\u1ed7i ng\u00e0y V\u00ec y\u00eau s\u1ef1 v\u1eadn \u0111\u1ed9ng, \u0111am m\u00ea…<\/p>","protected":false},"author":446664,"featured_media":18582,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"bwfblock_default_font":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[24,16],"tags":[],"class_list":["post-18581","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-run","category-yoga"],"acf":[],"taxonomy_info":{"category":[{"value":24,"label":"Ch\u1ea1y B\u1ed9"},{"value":16,"label":"Yoga"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2021\/04\/IMG_6099-675x900.jpg",675,900,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/ja\/author\/purna\/"},"comment_info":0,"category_info":[{"term_id":24,"name":"Ch\u1ea1y B\u1ed9","slug":"run","term_group":0,"term_taxonomy_id":24,"taxonomy":"category","description":"","parent":0,"count":16,"filter":"raw","cat_ID":24,"category_count":16,"category_description":"","cat_name":"Ch\u1ea1y B\u1ed9","category_nicename":"run","category_parent":0},{"term_id":16,"name":"Yoga","slug":"yoga","term_group":0,"term_taxonomy_id":16,"taxonomy":"category","description":"Inhale the future, exhale the past","parent":0,"count":232,"filter":"raw","cat_ID":16,"category_count":232,"category_description":"Inhale the future, exhale the past","cat_name":"Yoga","category_nicename":"yoga","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18581","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/comments?post=18581"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18581\/revisions"}],"predecessor-version":[{"id":18594,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/18581\/revisions\/18594"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/18582"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=18581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=18581"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=18581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}