{"id":1213,"date":"2024-12-04T10:26:39","date_gmt":"2024-12-04T10:26:39","guid":{"rendered":"https:\/\/blog.ngocha.biz\/?p=1213"},"modified":"2026-05-27T18:23:33","modified_gmt":"2026-05-27T18:23:33","slug":"trai-nghiem-100miles-vmm","status":"publish","type":"post","link":"https:\/\/blog.ngocha.biz\/?p=1213","title":{"rendered":"Tr\u1ea3i nghi\u1ec7m 100miles VMM"},"content":{"rendered":"<p>N\u0103m nay c\u00f3 quay v\u00e0 edit th\u00e0nh video:<\/p>\n<p>M\u1ed9t c\u00e1i k\u1ebft h\u1eadu, Finish 100miles sau 2 n\u0103m t\u1eadp luy\u1ec7n k\u1ec3 t\u1eeb l\u1ea7n DNF 100miles n\u0103m 2022.<\/p>\n<p><iframe loading=\"lazy\" title=\"Tr\u1ea3i nghi\u1ec7m 100miles VMM 2024\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/4cllrkUNvz0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>N\u00f3i chung th\u00ec 100miles kh\u00f4ng ph\u1ea3i l\u00e0 qu\u00e1 kh\u00f3 \u0111\u1ec3 ho\u00e0n th\u00e0nh. B\u1ea1n kh\u00f4ng th\u1ec3 m\u1ed9t b\u01b0\u1edbc t\u1eeb t\u1ea7ng 1 l\u00ean t\u1ea7ng 25 nh\u01b0ng b\u1ea1n c\u00f3 th\u1ec3 leo c\u1ea7u thang t\u1eebng b\u01b0\u1edbc r\u1ed3i th\u00ec sau n b\u1eadc b\u1ea1n c\u0169ng s\u1ebd \u0111\u1ebfn t\u1ea7ng 25. 100miles c\u0169ng v\u1eady, tr\u00f4ng c\u00f3 v\u1ebb gh\u00ea g\u1edbm nh\u01b0ng ng\u01b0\u1eddi ta thi\u1ebft k\u1ebf n\u00f3 ra kh\u00f4ng ph\u1ea3i \u0111\u1ec3 \u0111\u00e1nh \u0111\u1ed1, ch\u1ec9 \u0111\u1ec3 cho m\u1ed9t v\u00e0i ng\u01b0\u1eddi c\u1ef1c gi\u1ecfi c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh m\u00e0 d\u00e0nh cho s\u1ed1 \u0111\u00f4ng c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh mi\u1ec5n h\u1ecd l\u00e0m \u0111\u00fang c\u00e1ch.<\/p>\n<p>Vi\u1ec7c v\u1eadn \u0111\u1ed9ng 40 gi\u1edd li\u00ean t\u1ee5c \u0111\u1ed1i v\u1edbi ch\u00fang ta r\u1ea5t hi\u1ebfm khi x\u1ea3y ra. V\u1edbi nh\u01b0 m\u00ecnh khi luy\u1ec7n t\u1eadp c\u0169ng ch\u01b0a t\u1eebng bao gi\u1edd v\u01b0\u01a1n t\u1edbi con s\u1ed1 \u0111\u00f3. Nh\u01b0ng ch\u1eafc h\u1eb3n trong cu\u1ed9c \u0111\u1eddi b\u1ea1n b\u1ea1n \u0111\u00e3 tr\u1ea3i qua nh\u1eefng l\u1ea7n h\u1ecdc hay l\u00e0m g\u00ec \u0111\u00f3 li\u00ean t\u1ee5c trong m\u1ed9t th\u1eddi gian d\u00e0i kh\u00f4ng m\u1ec7t m\u1ecfi. 100miles \u0111\u01b0\u1ee3c chia ra c\u00e1c CP (Checkpoint), nhi\u1ec7m v\u1ee5 c\u1ee7a b\u1ea1n l\u00e0 ph\u1ea3i \u0111\u1ebfn \u0111\u00f3 tr\u01b0\u1edbc th\u1eddi gian quy \u0111\u1ecbnh. \u00c1p l\u1ef1c th\u1eddi gian bu\u1ed9c b\u1ea1n ph\u1ea3i huy \u0111\u1ed9ng t\u00e2m tr\u00ed, th\u1ec3 x\u00e1c \u0111\u1ec3 \u0111\u1ea1t t\u1edbi \u0111i\u1ec1u \u0111\u00f3 m\u00e0 qu\u00ean \u0111i s\u1ef1 m\u1ec7t m\u1ecfi. Th\u1eddi gian l\u00fac \u0111\u00f3 s\u1ebd c\u1ea3m gi\u00e1c r\u1ea5t nhanh; gi\u1ed1ng nh\u01b0 khi b\u1ea1n c\u00e0ng \u0111\u1ebfn deadline th\u00ec b\u1ea1n c\u00e0ng c\u1ea3m th\u1ea5y th\u1eddi gian tr\u00f4i nhanh h\u01a1n.<\/p>\n<p>Nh\u01b0ng d\u00f9 sao th\u00ec \u00fd ch\u00ed l\u00e0 kh\u00f4ng \u0111\u1ee7, v\u1eabn c\u1ea7n ph\u1ea3i luy\u1ec7n t\u1eadp \u0111\u1ec3 n\u00e2ng kh\u1ea3 n\u0103ng c\u1ee7a c\u01a1 th\u1ec3 l\u00ean t\u1edbi m\u1ee9c c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c n\u00f3. Th\u00e1ng tr\u01b0\u1edbc race, m\u00ecnh g\u1eb7p ai c\u0169ng b\u1ecb h\u1ecfi l\u00e0 \u0111\u00e3 B2B ch\u01b0a, th\u1ef1c s\u1ef1 th\u00ec m\u00ecnh kh\u00f4ng hi\u1ec3u n\u00f3 l\u00e0 g\u00ec cho t\u1edbi khi tra google. \u0110\u00f3 l\u00e0 vi\u1ec7c t\u1eadp 2 ng\u00e0y li\u1ec1n k\u1ec1 v\u1edbi kh\u1ed1i l\u01b0\u1ee3ng l\u1edbn; ng\u00e0y th\u1ee9 nh\u1ea5t s\u1ebd v\u1eaft ki\u1ec7t s\u1ee9c b\u1ea1n, ng\u00e0y th\u1ee9 hai b\u1ea1n s\u1ebd ph\u1ea3i ho\u00e0n th\u00e0nh trong tr\u1ea1ng th\u00e1i c\u01a1 th\u1ec3 ch\u01b0a h\u1ed3i ph\u1ee5c; m\u00f4 ph\u1ecfng tr\u1ea1ng th\u00e1i race.<\/p>\n<p>M\u00ecnh kh\u00f4ng B2B. Quan \u0111i\u1ec3m c\u1ee7a m\u00ecnh l\u00e0 vi\u1ec7c t\u1eadp mang t\u00ednh l\u00e2u d\u00e0i, li\u00ean t\u1ee5c. Nh\u1eefng th\u1ee9 l\u1eb7p \u0111i l\u1eb7p l\u1ea1i theo chi\u1ec1u h\u01b0\u1edbng m\u1ed7i giai \u0111o\u1ea1n t\u0103ng m\u1ed9t ch\u00fat m\u1ed9t m\u1edbi l\u00e0 ch\u00eca kh\u00f3a. M\u1ed9t v\u00e0i bu\u1ed5i t\u1eadp ch\u1ea1y r\u1ea5t d\u00e0i, xuy\u00ean \u0111\u00eam,&#8230;ch\u1ec9 gi\u00fap b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c kinh nghi\u1ec7m nh\u01b0ng h\u1eadu qu\u1ea3 l\u00e0 m\u1ea5t th\u1eddi gian h\u1ed3i ph\u1ee5c sau \u0111\u00f3. T\u1ea5t nhi\u00ean n\u00f3 gi\u00fap b\u1ea1n hi\u1ec3u r\u1eb1ng v\u00e0o race n\u00f3 s\u1ebd nh\u01b0 th\u1ebf, \u0111\u1ec3 b\u1ea1n hi\u1ec3u c\u01a1 th\u1ec3 m\u00ecnh h\u01a1n khi v\u1eadn \u0111\u1ed9ng trong th\u1eddi gian d\u00e0i n\u00ean n\u00f3i chung l\u00e0 b\u1ea1n v\u1eabn ph\u1ea3i l\u00e0m v\u00e0i l\u1ea7n.<\/p>\n<p>Vi\u1ec7c t\u1eadp luy\u1ec7n cho 100miles c\u0169ng gi\u1ed1ng nh\u01b0 b\u1ea1n \u0111ang luy\u1ec7n t\u1eadp \u0111\u1ec3 ch\u1ea1y Full marathon 42km nh\u01b0ng \u1edf m\u1ee9c \u0111\u1ed9 cao h\u01a1n. M\u00ecnh ngh\u0129 c\u00f3 v\u00e0i \u0111i\u1ec3m c\u1ea7n ch\u00fa \u00fd kh\u00e1c v\u1edbi vi\u1ec7c luy\u1ec7n t\u1eadp 42km th\u00f4ng th\u01b0\u1eddng:<\/p>\n<ol>\n<li><strong>N\u00e2ng ng\u01b0\u1ee1ng v\u00e0 s\u1ed1ng chung v\u1edbi ng\u01b0\u1ee1ng<\/strong><\/li>\n<\/ol>\n<p>T\u1edbi km th\u1ee9 32 c\u1ee7a cu\u1ed9c \u0111ua 42km b\u1ea1n s\u1ebd b\u1eaft \u0111\u1ea7u ch\u1ea1m v\u00e0o ng\u01b0\u1ee1ng c\u1ee7a b\u1ea1n. L\u00fac \u0111\u00f3 b\u1ea1n s\u1ebd g\u1eb7p r\u1ea5t nhi\u1ec1u v\u1ea5n \u0111\u1ec1 nh\u01b0 chu\u1ed9t r\u00fat, h\u1ebft n\u0103ng l\u01b0\u1ee3ng, kh\u00f4ng th\u1edf n\u1ed5i,&#8230;M\u1ed9t ng\u01b0\u1eddi c\u00f3 s\u1ef1 luy\u1ec7n t\u1eadp b\u00e0i b\u1ea3n v\u00e0 m\u1ed9t ng\u01b0\u1eddi \u00edt luy\u1ec7n t\u1eadp nh\u01b0ng \u0111ang c\u1ed1 \u0111\u1ea1t 42km s\u1ebd c\u00f3 c\u1ea3m nh\u1eadn kh\u00e1c nhau v\u1ec1 ng\u01b0\u1ee1ng n\u00e0y.<\/p>\n<p>\u0110i\u1ec1u n\u00e0y c\u0169ng t\u01b0\u01a1ng t\u1ef1 v\u1edbi c\u1ef1 ly 100miles. B\u1ea1n ho\u00e0n th\u00e0nh 42km trong 4 gi\u1edd; g\u1eb7p ng\u01b0\u1ee1ng \u1edf l\u00fac 3h v\u00e0 s\u1ed1ng chung v\u1edbi c\u1ea3m gi\u00e1c kh\u00f3 ch\u1ecbu t\u1edbi v\u1ea1ch \u0111\u00edch trong 1 gi\u1edd. 160km s\u1ebd chia ra nhi\u1ec1u \u0111o\u1ea1n v\u00e0 m\u1ed7i \u0111o\u1ea1n s\u1ebd c\u00f3 chu k\u1ef3 y nh\u01b0 v\u1eady. B\u1ea1n s\u1ebd tr\u1ea3i qua c\u1ea3m gi\u00e1c sung s\u1ee9c, m\u1ec7t m\u1ecfi, ch\u00e1n n\u1ea3n,..mu\u1ed1n b\u1ecf cu\u1ed9c t\u1edbi n\u01a1i r\u1ed3i b\u1ea1n l\u1ea1i c\u1ea3m th\u1ea5y sung s\u1ee9c, ph\u1ea5n kh\u00edch, r\u1ed3i l\u1ea1i m\u1ec7t m\u1ecfi, ch\u00e1n n\u1ea3n. Nh\u1eefng c\u1ea3m x\u00fac, c\u1ea3m gi\u00e1c \u0111\u00f3 c\u1ee9 l\u1eb7p \u0111i l\u1eb7p l\u1ea1i theo \u0111\u1ed3 th\u1ecb h\u00ecnh sin.<\/p>\n<p>Nh\u01b0 v\u1eady m\u1ed9t ng\u01b0\u1eddi t\u1eadp cho 100miles s\u1ebd ph\u1ea3i t\u1eadp luy\u1ec7n \u1edf ng\u01b0\u1ee1ng c\u00e0ng nhi\u1ec1u c\u00e0ng t\u1ed1t. B\u1ea1n ph\u1ea3i ch\u1ea1y ngay c\u1ea3 khi kh\u00f4ng mu\u1ed1n ch\u1ea1y b\u1eb1ng c\u00e1ch n\u1ebfu b\u1ea1n ch\u1ec9 c\u00f3 1 gi\u1edd luy\u00ean t\u1eadp th\u00ec h\u00e3y d\u00e0nh 30 ph\u00fat \u0111\u1ea7u \u0111\u1ec3 \u0111\u1ea9y c\u01a1 th\u1ec3 t\u1edbi tr\u1ea1ng th\u00e1i mu\u1ed1n ngh\u1ec9 sau \u0111\u00f3 30 ph\u00fat sau th\u00ec ch\u1ea1y trong tr\u1ea1ng th\u00e1i c\u1ef1c k\u1ef3 mu\u1ed1n d\u1eebng l\u1ea1i. N\u1ebfu m\u1ed9t tu\u1ea7n b\u1ea1n ch\u1ea1y 5 l\u1ea7n th\u00ec t\u1ed1t nh\u1ea5t c\u00f3 3 l\u1ea7n d\u00e0nh cho vi\u1ec7c luy\u1ec7n t\u1eadp t\u1ea1i ng\u01b0\u1ee1ng.<\/p>\n<p>Trong 1 tu\u1ea7n t\u1ed1t nh\u1ea5t c\u00f3 1 t\u1edbi 2 l\u1ea7n ch\u1ea1y t\u1edbi 21km \u0111\u1ec3 k\u00e9o gi\u00e3n th\u1eddi gian ch\u1ecbu \u0111\u1ef1ng c\u1ee7a c\u01a1 th\u1ec3 ra. Tuy nhi\u00ean ph\u1ea3i h\u1ebft s\u1ee9c c\u1ea9n th\u1eadn v\u1edbi v\u1ea5n \u0111\u1ec1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n<p>Nh\u1edd v\u1eady m\u00ecnh \u0111\u00e3 n\u0103ng Vo2 max t\u1eeb 60 l\u00ean 63 v\u00e0 gi\u1eef n\u00f3 \u1ed5n \u0111\u1ecbnh kh\u00f4ng b\u1ecb gi\u1ea3m cho t\u1edbi t\u1eadn ng\u00e0y race. Tr\u01b0\u1edbc khi t\u1eadp VMM m\u00ecnh \u0111\u00e3 \u0111\u1ea1t t\u1edbi 60 v\u00e0 duy tr\u00ec \u1edf \u0111\u00f3 r\u1ea5t l\u00e2u m\u00e0 kh\u00f4ng t\u0103ng l\u00ean \u0111\u01b0\u1ee3c. N\u0103m nay m\u00ecnh c\u0169ng r\u00fat th\u1eddi gian marathon 42km t\u1eeb 3h30 xu\u1ed1ng c\u00f2n 3h11p; m\u00ecnh \u0111ang h\u01b0\u1edbng t\u1edbi 3h05p sau \u0111\u00f3 s\u1ebd c\u1ed1 g\u1eafng xu\u1ed1ng sub 3.00.<\/p>\n<p><strong>2.T\u1eadp b\u1ed5 tr\u1ee3<\/strong><\/p>\n<p>Ch\u1ea1y trail r\u00f5 r\u00e0ng c\u1ea7n nhi\u1ec1u nh\u00f3m c\u01a1 h\u01a1n so v\u1edbi ch\u1ea1y road. Khi ch\u1ea1y b\u1ea1n ph\u1ea3i gi\u1eef \u0111\u01b0\u1ee3c th\u0103ng b\u1eb1ng v\u00ec v\u1eady ch\u00e2n ph\u1ea3i kh\u1ecfe v\u1ec1 m\u1ecdi h\u01b0\u1edbng. N\u1ebfu nh\u01b0 th\u1eddi gian luy\u1ec7n t\u1eadp c\u1ee7a b\u1ea1n eo h\u1eb9p kh\u00f4ng th\u1ec3 t\u1edbi th\u1ef1c \u0111\u1ecba \u0111\u1ed3i n\u00fai \u0111\u1ec3 ch\u1ea1y th\u00ec ph\u1ea3i ch\u1ecbu kh\u00f3 t\u1eadp ch\u1ea1y l\u00ean d\u1ed1c tr\u00ean m\u00e1y v\u00e0 t\u1eadp c\u00e1c nh\u00f3m c\u01a1 b\u1eb1ng d\u1ee5ng c\u1ee5 trong ph\u00f2ng gym, d\u00e2y chun,&#8230;<\/p>\n<p>Trong th\u1eddi gian luy\u1ec7n cho ch\u1ea1y 100miles trung b\u00ecnh m\u00ecnh d\u00e0nh 13 ti\u1ebfng m\u1ed9t tu\u1ea7n cho luy\u1ec7n t\u1eadp trong \u0111\u00f3 9 ti\u1ebfng l\u00e0 ch\u1ea1y v\u00e0 4 ti\u1ebfng l\u00e0 b\u1ed5 tr\u1ee3.\u00a0 Ngo\u00e0i ra m\u00ecnh c\u0169ng d\u00e0nh nhi\u1ec1u th\u1eddi gian cho luy\u1ec7n t\u1eadp \u0111i b\u1ed9 nhanh gi\u00fap c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 \u0111i b\u1ed9 t\u1eeb 15p\/km xu\u1ed1ng c\u00f2n kho\u1ea3ng 9p\/km.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-18201 size-large\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/Thoi-gian-luyen-tap-1024x562.png\" alt=\"\" width=\"696\" height=\"382\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/Thoi-gian-luyen-tap-1024x562.png 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Thoi-gian-luyen-tap-300x165.png 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Thoi-gian-luyen-tap-768x421.png 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Thoi-gian-luyen-tap-1536x843.png 1536w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Thoi-gian-luyen-tap-2048x1124.png 2048w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Thoi-gian-luyen-tap-696x382.png 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Thoi-gian-luyen-tap-1068x586.png 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Thoi-gian-luyen-tap-766x420.png 766w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>Khi ch\u1ea1y d\u00e0i nhi\u1ec1u khi c\u00e1c nh\u00f3m c\u01a1 c\u1ee7a ta ch\u01b0a \u0111\u1ee7 m\u1ecfi th\u00ec c\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c \u0111\u00e3 khi\u1ebfn ta ph\u1ea3i d\u1eebng l\u1ea1i nh\u01b0 v\u1ea5n \u0111\u1ec1 dinh d\u01b0\u1ee1ng, h\u00f4 h\u1ea5p,&#8230;V\u00ec v\u1eady ngay c\u1ea3 m\u1ed9t bu\u1ed5i ch\u1ea1y d\u00e0i th\u00ec c\u00e1c nh\u00f3m c\u01a1 c\u1ee7a ch\u00fang ta c\u00f3 khi v\u1eabn ch\u01b0a \u0111\u01b0\u1ee3c t\u1eadp \u0111\u00e1ng k\u1ec3. V\u00e0 ngay c\u1ea3 n\u00f3 \u0111\u01b0\u1ee3c t\u1eadp th\u00ec c\u0169ng ch\u1ec9 m\u1ed9t v\u00e0i nh\u00f3m c\u01a1 nh\u1ea5t \u0111\u1ecbnh do ta \u0111ang ch\u1ea1y theo m\u1ed9t h\u01b0\u1edbng duy nh\u1ea5t trong khi ch\u1ea1y trail \u00edt khi \u0111\u01b0\u1ee3c ch\u1ea1y tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng; v\u00e0 ngay c\u1ea3 tr\u00ean m\u1ed9t \u0111\u01b0\u1eddng th\u1eb3ng th\u00ec \u0111\u01b0\u1eddng c\u0169ng g\u1ed3 gh\u1ec1.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-18202 size-large\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/tong-khoang-cach-1024x552.png\" alt=\"\" width=\"696\" height=\"375\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/tong-khoang-cach-1024x552.png 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/tong-khoang-cach-300x162.png 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/tong-khoang-cach-768x414.png 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/tong-khoang-cach-1536x828.png 1536w, https:\/\/chienluocsong.com\/wp-content\/uploads\/tong-khoang-cach-2048x1104.png 2048w, https:\/\/chienluocsong.com\/wp-content\/uploads\/tong-khoang-cach-696x375.png 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/tong-khoang-cach-1068x576.png 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/tong-khoang-cach-779x420.png 779w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>V\u00ec v\u1eady h\u00e3y d\u00e0nh th\u1eddi gian x\u1ee9ng \u0111\u00e1ng cho t\u1eadp b\u1ed5 tr\u1ee3 nh\u1eb1m gia t\u0103ng s\u1ee9c m\u1ea1nh c\u00e1c nh\u00f3m c\u01a1 nh\u1ea5t \u0111\u1ecbnh nh\u01b0 c\u01a1 m\u00f4ng, c\u01a1 \u0111\u00f9i trong, c\u01a1 \u0111\u00f9i ngo\u00e0i, c\u1ed5 ch\u00e2n, b\u1eafp ch\u00e2n.<\/p>\n<p>\u0110i\u1ec1u n\u00e0y m\u00ecnh r\u00fat \u0111\u01b0\u1ee3c l\u00e0 v\u00ec n\u0103m 2019 khi t\u1eadp cho 100km m\u00ecnh to\u00e0n ch\u1ea1y v\u00e0 h\u1ea7u nh\u01b0 r\u1ea5t \u00edt b\u1ed5 tr\u1ee3; k\u1ebft qu\u1ea3 l\u00e0 th\u1eddi gian b\u1ecf ra nhi\u1ec1u nh\u01b0ng v\u00e0o race v\u1eabn chu\u1ed9t r\u00fat. Chu\u1ed9t r\u00fat l\u00e0 bi\u1ec3u hi\u1ec7n c\u1ee7a nh\u00f3m c\u01a1 kh\u00f4ng \u0111\u1ee7 kh\u1ecfe. Sau n\u00e0y ch\u1ec9 khi road race v\u00e0i km cu\u1ed1i m\u00ecnh m\u1edbi b\u1ecb nh\u00e1y chu\u1ed9t r\u00fat; c\u00f2n trail th\u00ec kh\u00f4ng.<\/p>\n<p><strong>3. Ki\u00ean tr\u00ec<\/strong><\/p>\n<p>C\u00e1i g\u00ec c\u0169ng c\u1ea7n ki\u00ean tr\u00ec nh\u01b0ng ch\u1ea1y trail hay ch\u1ea1y d\u00e0i th\u1ef1c s\u1ef1 c\u1ea7n t\u1edbi r\u1ea5t nhi\u1ec1u ki\u00ean tr\u00ec. N\u1ebfu b\u1ea1n s\u1ed1t ru\u1ed9t mu\u1ed1n t\u0103ng th\u1eddi gian, t\u1ed1c \u0111\u1ed9, kho\u1ea3ng c\u00e1ch nhanh ch\u00f3ng th\u00ec sau \u0111\u00f3 th\u01b0\u1eddng s\u1ebd l\u00e0 b\u01b0\u1edbc l\u00f9i. C\u00e0ng s\u1ed1t ru\u1ed9t mu\u1ed1n nhanh th\u00ec l\u1ea1i c\u00e0ng ch\u1eadm. C\u01a1 th\u1ec3 con ng\u01b0\u1eddi r\u1ea5t k\u1ef3 di\u1ec7u nh\u01b0ng n\u00f3 ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng ch\u00fat m\u1ed9t, kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e1c b\u01b0\u1edbc nh\u1ea3y. C\u00e1c s\u1ee3i c\u01a1 gi\u1ed1ng nh\u01b0 d\u00e2y chun c\u1ea7n m\u1ed9t qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n l\u1eb7p \u0111i l\u1eb7p l\u1ea1i ng\u00e0y n\u00e0y qua th\u00e1ng kh\u00e1c, n\u0103m n\u00e0y qua n\u0103m kh\u00e1c. N\u1ebfu b\u1ea1n c\u1ed1 qu\u00e1 th\u00ec n\u00f3 s\u1ebd \u0111\u1ee9t. Tim, ph\u1ed5i, d\u1ea1 d\u00e0y c\u1ea3 tr\u00ed n\u00e3o c\u1ee7a ta c\u0169ng ch\u1ec9 ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng ch\u00fat m\u1ed9t.<\/p>\n<p>N\u1ebfu b\u1ea1n \u0111\u00e3 ho\u00e0n th\u00e0nh 70km d\u01b0\u1eddng m\u00f2n th\u00ec c\u00f3 th\u1ec3 \u0111\u0103ng k\u00fd 100km \u0111\u01b0\u1eddng m\u00f2n thay v\u00ec nh\u1ea3y l\u00ean lu\u00f4n 100miles. N\u00f3 c\u0169ng t\u01b0\u01a1ng t\u1ef1 nh\u01b0 b\u1ea1n m\u1edbi ch\u1ea1y \u0111\u01b0\u1ee3c 10km th\u00ec m\u1ee5c ti\u00eau ti\u1ebfp theo n\u00ean l\u00e0 21km thay v\u00ec 42km. Vi\u1ec7c ho\u00e0n th\u00e0nh s\u1edbm c\u0169ng \u0111\u01b0\u1ee3c nh\u01b0ng r\u1ee7i ro ch\u1ea5n th\u01b0\u01a1ng cao m\u00e0 c\u0169ng ch\u1eb3ng \u0111\u1ec3 l\u00e0m g\u00ec. C\u00e1c m\u1ed1c nh\u01b0 v\u1eady l\u00e0 \u0111\u1ed9ng l\u1ef1c \u0111\u1ec3 b\u1ea1n ph\u1ea5n \u0111\u1ea5u; c\u00f2n m\u1ee5c ti\u00eau l\u00e0 c\u00f2n \u0111\u1ed9ng l\u1ef1c; khi \u0111\u1ea1t m\u1ee5c ti\u00eau r\u1ed3i th\u00ec \u0111\u1ed9ng l\u1ef1c c\u0169ng s\u1ebd m\u1ea5t \u0111i.<\/p>\n<p>Nh\u1edb r\u1eb1ng vi\u1ec7c \u0111\u1ea1t 100km hay 100miles kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e1i g\u00ec gh\u00ea g\u1edbm; c\u00e1i b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c l\u00e0 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n \u0111\u1ec3 \u0111i \u0111\u1ebfn \u0111\u00f3. B\u1ea1n c\u1ea7n ho\u00e0n th\u00e0nh trong tr\u1ea1ng th\u00e1i n\u0103ng l\u1ef1c \u0111\u1ea1t thay v\u00ec qu\u00e1 ch\u1edbi v\u1edbi \u0111\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 b\u1ea1n b\u1ecb v\u1eaft ki\u1ec7t; v\u00e0 sau \u0111\u00f3 b\u1ea1n kh\u00f4ng c\u00f2n mu\u1ed1n ch\u1ea1y n\u1eefa.<\/p>\n<p>R\u1ed9ng h\u01a1n n\u1eefa l\u00e0 K\u1ef7 lu\u1eadt. Ch\u1eb3ng ai gi\u00e1m s\u00e1t b\u1ea1n c\u1ea3; ph\u1ea3i t\u1ef1 b\u1ea1n qu\u1ea3n l\u00fd ch\u00ednh m\u00ecnh. B\u1ea1n s\u1ebd ph\u1ea3i ki\u00eang r\u01b0\u1ee3u bia \u0111\u1ec3 c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh c\u00e1c b\u00e0i t\u1eadp trong k\u1ebf ho\u1ea1ch; ph\u1ea3i gi\u1ea3m v\u00e0 b\u1ecf h\u1eb3n c\u00e1c bu\u1ed5i t\u1ee5 t\u1eadp nh\u1eadu nh\u1eb9t nh\u1eb1m tr\u00e1nh b\u1ecb n\u1ea1p qu\u00e1 nhi\u1ec1u dinh d\u01b0\u1ee1ng khi\u1ebfn c\u01a1 th\u1ec3 tr\u1edf n\u00ean n\u1eb7ng l\u1ec1 l\u00e0m b\u1ea1n ph\u1ea3i gi\u1ea3n \u0111o\u1ea1n vi\u1ec7c luy\u1ec7n t\u1eadp c\u1ea3 tu\u1ea7n.<\/p>\n<p>K\u1ef7 lu\u1eadt trong 1 ng\u00e0y th\u00ec d\u1ec5 nh\u01b0ng k\u1ef7 lu\u1eadt trong c\u1ea3 m\u1ed9t n\u0103m v\u00e0 nhi\u1ec1u n\u0103m th\u00ec n\u00f3 ph\u1ea3i tr\u1edf th\u00e0nh b\u1ea3n n\u0103ng c\u1ee7a ch\u00ednh b\u1ea1n.<\/p>\n<p><strong>4.M\u1ed9t k\u1ebf ho\u1ea1ch t\u1ed1t<\/strong><\/p>\n<p>M\u1ed9t k\u1ebf ho\u1ea1ch t\u1ed1t \u0111\u01b0\u1ee3c x\u00e2y d\u1ef1ng v\u00e0 th\u1ef1c hi\u1ec7n theo l\u00e0 r\u1ea5t quan tr\u1ecdng. K\u1ebf ho\u1ea1ch s\u1ebd x\u00e2y d\u1ef1ng d\u1ef1a tr\u00ean n\u0103ng l\u1ef1c c\u1ee7a b\u1ea3n th\u00e2n v\u00e0 y\u00eau c\u1ea7u c\u1ee7a \u0111\u1ea7u b\u00e0i.<\/p>\n<p>\u1ede m\u1ed9t race n\u00f3i chung th\u00ec ch\u1ec9 c\u00f3 4 nh\u00f3m. Nh\u00f3m \u0111\u1ee9ng b\u1ee5c, nh\u00f3m ho\u00e0n th\u00e0nh (Finisher), nh\u00f3m DNF (Did not finish) v\u00e0 nh\u00f3m \u0111\u1ea1t PR c\u1ee7a b\u1ea3n th\u00e2n. B\u1ea1n s\u1ebd x\u00e1c \u0111\u1ecbnh m\u00ecnh thu\u1ed9c nh\u00f3m n\u00e0o; \u0111a ph\u1ea7n s\u1ebd l\u00e0 \u01a1 nh\u00f3m Ho\u00e0n Th\u00e0nh. V\u1eady b\u1ea1n s\u1ebd v\u1ec1 tr\u01b0\u1edbc c\u00e1c COT.<\/p>\n<p>\u1ede nh\u1eefng COT \u0111\u1ea7u s\u1ebd d\u1ec5 nh\u1ea5t v\u00ec l\u00fac \u0111\u00f3 b\u1ea1n c\u00f2n s\u1ee9c v\u00e0 ng\u01b0\u1eddi ta s\u1ebd kh\u00f4ng c\u00f3 \u00fd \u0111\u1ecbnh \u0111\u00e1nh tr\u01b0\u1ee3t b\u1ea1n ngay \u1edf nh\u1eefng COT \u0111\u1ea7u ti\u00ean. Nh\u00f3m COT kh\u00f3 nh\u1ea5t s\u1ebd n\u1eb1m \u1edf \u0111o\u1ea1n 3\/4 v\u00ec \u0111\u00f3 l\u00e0 l\u00fac b\u1ea1n \u0111\u00e3 r\u1ea5t m\u1ec7t m\u1ecfi ki\u1ec7t qu\u1ec7; v\u00e0 l\u00fac \u0111\u00f3 n\u1ebfu DNF th\u00ec b\u1ea1n c\u0169ng c\u00f3 \u00fd th\u1ee9c r\u1eb1ng b\u1ea1n th\u1ef1c s\u1ef1 kh\u00f4ng \u0111\u1ea1t \u0111\u01b0\u1ee3c y\u00eau c\u1ea7u. Nh\u00f3m COT cu\u1ed1i c\u00f9ng c\u00f3 xu th\u1ebf d\u1ec5 h\u01a1n v\u00ec cho d\u00f9 l\u00fac \u0111\u00f3 b\u1ea1n \u0111\u00e3 r\u1ea5t m\u1ec7t m\u1ecfi th\u00ec ng\u01b0\u1eddi ta c\u0169ng kh\u00f4ng n\u1ee1 \u0111\u00e1nh tr\u01b0\u1ee3t b\u1ea1n \u1edf nh\u1eefng km cu\u1ed1i c\u00f9ng.<\/p>\n<p>Ti\u1ebfp theo l\u00e0 n\u0103ng l\u1ef1c b\u1ea3n th\u00e2n. T\u1ed1c \u0111\u1ed9 c\u1ee7a b\u1ea1n l\u00e0 bao nhi\u00eau khi \u0111\u01b0\u1eddng b\u1eb1ng, xu\u1ed1ng d\u1ed1c, l\u00ean d\u1ed1c; khi b\u1ea1n c\u00f2n kh\u1ecfe c\u0169ng nh\u01b0 khi b\u1ea1n m\u1ec7t m\u1ecfi. T\u1eeb t\u1ed1c \u0111\u1ed9, qu\u00e3ng \u0111\u01b0\u1eddng gi\u1eefa c\u00e1c CP m\u00e0 ra th\u1eddi gian kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea1n. Sau \u0111\u00f3 gh\u00e9p kh\u1ea3 n\u0103ng \u0111\u00f3 v\u00e0o c\u00e1c COT tr\u00ean tinh th\u1ea7n n\u1ebfu b\u1ea1n ch\u1ec9 mong ho\u00e0n th\u00e0nh th\u00ec h\u00e3y n\u1edbi l\u1ecfng y\u00eau c\u1ea7u ra g\u1ea7n s\u00e1t v\u1edbi y\u00eau c\u1ea7u c\u1ee7a COT.<\/p>\n<p>Trong video b\u1ea1n s\u1ebd th\u1ea5y m\u00ecnh \u0111\u1eb7t m\u1ee5c ti\u00eau kh\u00e1 r\u1ed9ng v\u00e0 nh\u1edd v\u1eady c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i khi ho\u00e0n th\u00e0nh tr\u01b0\u1edbc y\u00eau c\u1ea7u \u0111\u1ec1 ra t\u1ea1i m\u1ed7i CP. T\u00e2m l\u00fd b\u1ea1n s\u1ebd tho\u1ea3i m\u00e1i h\u01a1n khi b\u1ea1n bi\u1ebft m\u00ecnh \u0111ang v\u01b0\u1ee3t qu\u00e1 m\u1ee5c ti\u00eau \u0111\u1ec1 ra; h\u01a1n l\u00e0 b\u1ea1n t\u00f9 m\u00f9 kh\u00f4ng r\u00f5 r\u00e0ng v\u1ec1 th\u1eddi gian.<\/p>\n<p>B\u1ea1n kh\u00f4ng n\u00ean \u0111\u1eb7t m\u1ee5c ti\u00eau cho b\u1ea3n th\u00e2n qu\u00e1 kh\u1eaft khe; t\u1ed1t h\u01a1n r\u1ea5t nhi\u1ec1u so v\u1edbi COT v\u00ec n\u1ebfu \u0111\u1ea1t kh\u00f4ng sao; n\u1ebfu kh\u00f4ng \u0111\u1ea1t s\u1ebd \u0111\u1ea3 k\u00edch t\u00e2m l\u00fd v\u00e0 s\u1ebd khi\u1ebfn b\u1ea1n m\u1ea5t ph\u01b0\u01a1ng h\u01b0\u1edbng \u1edf c\u00e1c COT ti\u1ebfp theo.<\/p>\n<p>B\u1ea1n c\u0169ng kh\u00f4ng n\u00ean \u0111\u1eb7t m\u1ee5c ti\u00eau qu\u00e1 s\u00e1t c\u00e1c COT v\u00ec s\u1ebd t\u1ea1o \u00e1p l\u1ee9c r\u1ea5t l\u1edbn v\u1ec1 \u0111u\u1ed5i COT v\u00e0 khi\u1ebfn b\u1ea1n l\u00e3ng ph\u00ed th\u1eddi gian kh\u00f4ng c\u1ea7n thi\u1ebft.<\/p>\n<p>\u0110\u00e2y l\u00e0 k\u1ebf ho\u1ea1ch m\u00ecnh l\u1eadp ra tr\u01b0\u1edbc race v\u00e0 c\u1ed9t b\u00ean c\u1ea1nh l\u00e0 th\u1ef1c t\u1ebf trong race. Nh\u01b0 c\u00e1c b\u1ea1n th\u1ea5y, m\u1ed7i CP m\u00ecnh ch\u1ec9 n\u1edbi ra m\u1ed9t ch\u00fat nh\u01b0ng t\u1ed5ng l\u1ea1i th\u00ec c\u00e0ng ng\u00e0y m\u00ecnh c\u00e0ng v\u1ec1 s\u1edbm h\u01a1n COT. N\u1ebfu b\u1ea1n \u0111ang l\u1eadp d\u1ef1 \u0111\u1ecbnh ch\u1ea1y VMM 100miles th\u00ec nh\u00ecn b\u1ea3ng d\u01b0\u1edbi s\u1ebd r\u1ea5t d\u1ec5 hi\u1ec3u:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-18203 size-large\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/kh1-1024x497.png\" alt=\"\" width=\"696\" height=\"338\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/kh1-1024x497.png 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh1-300x146.png 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh1-768x373.png 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh1-1536x745.png 1536w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh1-2048x994.png 2048w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh1-696x338.png 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh1-1068x518.png 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh1-865x420.png 865w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-18206 size-large\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/kh2-1024x426.png\" alt=\"\" width=\"696\" height=\"290\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/kh2-1024x426.png 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh2-300x125.png 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh2-768x320.png 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh2-1536x639.png 1536w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh2-2048x852.png 2048w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh2-696x290.png 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh2-1068x444.png 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/kh2-1009x420.png 1009w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>M\u00ecnh g\u1eedi 4 t\u00fai \u0111\u1ed3 trong \u0111\u00f3 t\u00fai g\u1eedi \u1edf b\u1ea3n C\u00e1t C\u00e1t CP2 bao g\u1ed3m gi\u1ea7y, t\u1ea5t, qu\u1ea7n \u00e1o; c\u00e1c t\u00fai c\u00f2n l\u1ea1i \u0111\u1ec1u l\u00e0 dinh d\u01b0\u1ee1ng \u0111\u1ee7 cho \u0111o\u1ea1n k\u1ebf ti\u1ebfp. M\u00ecnh ngh\u0129 l\u00e0 n\u00ean g\u1eedi gi\u1ea7y \u1edf CP2 v\u00e0 t\u1eeb Topas t\u1edbi CP2 kh\u1ea3 n\u0103ng \u01b0\u1edbt gi\u1ea7y l\u00e0 r\u1ea5t cao do qua nhi\u1ec1u ru\u1ed9ng b\u1eadc thang v\u00e0 c\u00e1c con su\u1ed1i.<\/p>\n<p>Trong tr\u01b0\u1eddng h\u1ee3p kh\u1ea3 n\u0103ng m\u01b0a cao v\u00e0 th\u1eadm ch\u00ed m\u01b0a ngay t\u1ea1i v\u1ea1ch xu\u1ea5t ph\u1ea3t th\u00ec b\u1ea1n s\u1ebd ph\u1ea3i g\u1eedi gi\u1ea7y \u1edf CP Topas thay v\u00ec CP2.<\/p>\n<p>\u0110\u01b0\u1eddng ch\u1ea1y c\u1ee7a VMM n\u0103m 2024 nh\u01b0 h\u00ecnh d\u01b0\u1edbi. N\u0103m 2022 do tr\u1eddi m\u01b0a n\u00ean to\u00e0n b\u1ed9 tr\u01b0\u1edbc CP Topas b\u1ecb \u0111\u1ed5i ngay tr\u01b0\u1edbc gi\u1edd xu\u1ea5t ph\u00e1t. N\u0103m 2026 kh\u1ea3 n\u0103ng \u0111\u01b0\u1eddng ch\u1ea1y s\u1ebd kh\u00f4ng thay \u0111\u1ed5i nhi\u1ec1u. T\u1eeb CP Topas tr\u1edf \u0111i nhi\u1ec1u n\u0103m li\u1ec1n kh\u00f4ng \u0111\u1ed5i n\u00ean ch\u1eafc n\u00f3 s\u1ebd c\u1ed1 \u0111\u1ecbnh; c\u00f3 \u0111\u1ed5i l\u00e0 ch\u1ec9 \u0111\u1ed5i tr\u01b0\u1edbc \u0111\u00f3.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-18205 size-large\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-route-100-miles-1024x479.jpg\" alt=\"\" width=\"696\" height=\"326\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-route-100-miles-1024x479.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-route-100-miles-300x140.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-route-100-miles-768x359.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-route-100-miles-1536x719.jpg 1536w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-route-100-miles-2048x959.jpg 2048w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-route-100-miles-696x326.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-route-100-miles-1068x500.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-route-100-miles-897x420.jpg 897w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<hr>\n<p><strong>Ngu\u1ed3n:<\/strong> <a href=\"https:\/\/chienluocsong.com\/trai-nghiem-100miles-vmm\/\" target=\"_blank\" rel=\"noopener noreferrer\">Tr\u1ea3i nghi\u1ec7m 100miles VMM \u2014 chienluocsong.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Source: https:\/\/chienluocsong.com\/trai-nghiem-100miles-vmm\/<\/p>\n","protected":false},"author":1,"featured_media":1214,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[],"class_list":["post-1213","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chienluocsong"],"_links":{"self":[{"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/posts\/1213","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1213"}],"version-history":[{"count":1,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/posts\/1213\/revisions"}],"predecessor-version":[{"id":1494,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/posts\/1213\/revisions\/1494"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/media\/1214"}],"wp:attachment":[{"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1213"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1213"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1213"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}