Hotel history Niubi kick folk !

!
history Niubi smashing hotel people (too Niubi, envy dead)

; ; ; ; ; ; This is a real event in Shijiazhuang .....

forces fulfilled a exploration battalion 500 to Shijiazhuang,Supra Skylow Shoes, a 4-star hotel smashed,Supra Footwear!

200 people with 95 300 people with auto rifles and combat readiness shovel out hydra-ho soldiers fighting vehicles and 20 `` dual-use military tractor 10 4 zero rocket 20.

happened in Shijiazhuang,Supra Shoes UK, ** (major common) apt mobilize forces thwarted along the hotel incident,Women's Supra TK Society,

solemn impact on our civil-military narratives. But after the incident `` a medium dare not expose the matter

the way it is `` `


That was in July 2007 ,Supra Skytop II Shoes,,,,,,
PLA Beijing Military Region, the 27th Army commander Army, Shijiazhuang, Hebei's ** bath bath achieved in the personal rooms in the chat deliberately broke a glass sub-commander checkout at the time .. requested compensation .. the bar staff said: also the merit of 10 dollars and you absence me 50. you blackmail Yeah!
commander, said: `` Can a glass fewer than 50 yuan a morsel
servant said: $ 50 extra than ah, then accompany 100 it!
attendants agree in this sentence to the fire commander.
out afterward to the commander with a staff.
staff, said: put your manager called up!
waiter said: Our manager called 500 Then came the manager of $
.
staff the manager said: you meditation you could point `` This is our little heads!
director of climate will not do
manager, said: Heads!! to us here are heads!
commander to accompany a 500 yuan. anger: the commander to the enraged .... loudly: I disburse you agreeable .. ..
the commander flew out the door hit a telephone `` `
the military establishment
one infantry brigade below Brigadier gave the following to fire a reconnaissance battalion and the combat infantry brigade command
Commander and Political Commissar `with a reconnaissance battalion came to this hotel
first 200 pistols blocked the hotel continued to preserve ``` 100
200 people waiting outside the command `````


`` went to the army commander Brigadier
front to give the commander and commander reports
salute!
commander comrade `` ``` full infantry brigade reconnaissance battalion ready ``
full installation instructions amuse ````
commander said: Stand `````
too because a `` `a hotel manager came out to take it a panel
commander inquired `` How much smashed `` `` ``
managers afraid to speak to the commander said, `` I hit ``
spade with war preparation, combat readiness ho's go ashore the hit `` 200 `` kick the premier floor of the hotel from the fourth ground, kick the first floor and from the fourth floor
`` `
Shijiazhuang ** is the largest, maximum mighty one-stop distraction bath. Is a triad boss. . . .

was boss (WU) namely no in the cache. that was the news hit stores (do no know the force) who flew with his gangster brother what mini punks 200 human have gone to crop stubble of a holding machete ... .. well come always the path to obtain the 5 bursts a see at it. bath western surround in uniform appearance it while 200 people were banned words the . did not dare to front, there has long been frightened off shy ..

then too to almost 110 hundred people. to dare to fart after a Public Security Bureau did not ... have come to discern the door stood a .. 2 .. bar brain 4 star B is also a foolish. busy, said: ;

`` turned approximately and went `` `

public safety specialists presently came to see is a ``` a `` force `` is not a commander of multi-tube! !
then called `` Shijiazhuang armed police also came armed police captain ``
saw a commander does not say what `` ``` King came to give a gift for the commander main of the armed police , had been head of the army commander when the following commute when armed police captain to location `` backward the secretary of Shijiazhuang City, exercise usages have come to speak `` `` `, and the captains do not Diao his commander.
bandit , then gave him variant See event to go, had self-respect. Later, he was ambitioning to determination the material out of 2 million yuan, and 27 periods to assume the naval naval commander to resolve the matter, merely the base in locked out.

Finally, the commander sent to accuse the boss, said:


boss at this time (WU) is actually dumb to eat in muffle 有苦说不出, that label can merely go back and get into distress not long eye of the managers and staff of the commander of the channel of the
father is China's first term X `` Secretary of Defense `` `
that his dad died, Hu XX have individually sent a garland to`
```````` should know who it was! !
he is in Shijiazhuang People's Liberation Army, jurisdiction three infantry departments, firearms, tanks, militia aviation brigades,
Qinwei Jiang,
1955 years old, major general, sometime Department of Beijing Military Area Command, Defense Minister Qin Jiwei general's son.
shriek you evil! call you underworld! did not fair hit the antagonist, faced with this master, tin see you Ah Ze Yang ........ I Yangtianchangxiao!!! Qin General: Thank you You people from impair

[g6jyu6ef]

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141558 2009 年 10 月 22 日 17:01 Reading (loading. ..) Comments (0) Category: running



spring, three weeks before the London Marathon, I received an e-mail to a friend, he is an ophthalmologist (smart, accurate, precise), but also a very good marathon players. He suspected the runnersworld.con on Ryan Hall's blog just made. Hall proposed a fast finish long marathon program. results, email me again, my friend. No, not wrong, I answered him. This view is a few weeks after the In this research project, running coach and exercise physiology doctoral student Jason Karp asked the 93 best U.S. marathon runners how to train, they all are eligible to participate in the 2004 U.S. Olympic marathon trials, the man ran at least 2:22, Women went to at least 2:48. Karp hope to find some common ground, but he did not find.
course,new balance shoes, these people are running a lot of 40-125 miles per week, more than 70% of the marathon training is conducted in a relaxed paces. Based on these, Karp can draw the following conclusion: Not common. Oh, things are not so bad. While the marathon training has not been extensively studied, but the thousands of runners who are running long distances, some of them at a sub-five-minute clip. Runners constantly change their stories of success and failure. When I look at the accumulated knowledge and scientific training for the marathon, when several pieces are the most frequent:

1. Run enough on the line
marathon training, the most important recommendations, most people ignore this. This means that you do not turn out too hard and hurt, it is best to train a little less and feel strong and full of desire, not training too much. This of course is to find a fit between the two boundaries.

2. slowly increase the amount of the amount of
ran only a week increased by 10%. In the long run to 10 miles before,new balance outlet, each time increased by only 1 mile, and then if you want to increase the distance, each increase of 2 miles. At the same time to join the recovery and restoration of the days of the week. The following is a similar run for 8 weeks per week marathon training volume (miles) :20-22-24-20-26-28-30-20.

3. recovery, recovery, or recovery
not train hard seven days a week, you only need 3-4 days a week to train smart can be, it is North Iowa State University in 1994, a study confirmed that 4 times a week running training six times a week training and those who ran more than 20% of the amount less the same level runners. A similar approach is now Furman's FIRST marathon training program,new balance 574,浅读《品牌管理》 - Qzone日志, of which 70% of the running time of veterans will be revised their training three times a week.

4. the long run
It is beyond doubt. The less experienced you are a marathon, run slower, long distance running
more important to you. You need to adapt themselves with both feet ran 3 hours, 4 minutes or longer. Most experts suggest that long-distance run for 2 and a half hours to 3 hours; and Jeff Galloway recommends a longer run time, but in Canada, including some walking breaks. As long as you can stand on the starting line healthy and strong, everything ok.

5. Exercise Marathon Pace
Ann Alyanak is a University of Dayton coach last spring she ran the Boston Marathon in 2:38, the improved personal best by 10 minutes. She believes the key to her training program is to increase the Alyanak warm-up run for two miles, then 40 seconds slower speed Bimalasong with the speed of running 6 miles, then Bimalasong with 20 seconds slower rate of speed running again 6 miles, the last 6 miles with speed to complete the marathon.

6. increase your lactate threshold of distance running start
lactate threshold is a 4 mile run by a genius coach, subject to Dr. Jack Daniels, and then another genius coach Dr. Joe Vigil lactate threshold recommended Deena Kastor will run for longer, even up to 12 miles some of DD. Meb Keflezighi made his stand on the Olympic marathon podium twice. Gradually extend the distance of your lactate threshold run, 4 mile run faster than you with the time of the slower speed.

7.
carbohydrate in order to maintain health and recover from your marathon training,是个爷们你就记住了 - Qzone日志, you need to let your body be full of high energy. First, the long and arduous training in carbohydrate, energy bars and sports drinks and others can remain strong, and then trained as quickly as possible additional benefit of carbohydrates,Quiet., which allows you to failure of the leg muscles re-energized at the same time To add some protein to muscle recovery.

8. Note Karp iron
been studied in people, no one mentioned that they are vegetarians. And progress in the sweat running accelerated the consumption of iron, in order to run a marathon not a meat eater,new balance mens, but you'd better get enough iron. Cooking with iron to help this, and can eat iron-rich foods and vitamin C, which can increase the body's absorption of iron.

9. escape the pain
Peter Pfitzinger I recently asked athletes to return if he is 22 years old, he will be any different, he twice (1984 and 1988 ) as the U.S. Olympic marathon runners set off the Olympic Games,new new balance shoes, is now an exercise physiologist and author. He said he had problems in the beginning of the week will take some time to rest and for cross training, the training program so that he will be able to include some core training.

10. the last 2-3 weeks of reduction
many runners do not like the reduction, we were confused by the dedication of a noble: the greater the effort, harvest more, if You will not win you back. Ball State University, a new study shows that reduction of 2-3 weeks, type II muscle strength can be significantly enhanced, II-type muscle is what we call fast twitch, or aerobic muscle, these muscles can improve our exercise levels. Of course, as Ryan Hall's experience shows, you do not fully comply with these principles to run a good marathon, but you follow these principles, the more you get marathon victory more likely.

tag marathon training lactate threshold Karp