關於 on the run bars ，我們在網路上蒐集到這些相關的討論、資訊與評價

[183681] 50481. 天才少女福爾摩斯Enola Holmes (2020)★★6.6/10 · ‎101,469 票__Harry Bradbeer≋
[183682] 50482. 海綿寶寶：奔跑吧The SpongeBob Movie: Sponge on the Run (2020)★6.1/10 · ‎5,799 票__Tim Hill
[183683] 50483. 死亡撞球Death Billiards (2013)★★★7.5/10 · ‎1,337 票__立川讓
[183684] 50484. Digital Natives - Torytale (2020)★★
[183685] 50485. H Moneda & Simz - Ben 10 (2020)★★
[183686] 50486. NorthSound - Deeper Then That (2020)★★
[183687] 50487. Shinobi, Pressure & Bassy - Seedy Settings (2020)★★
[183688] 50488. ShooterGang Fleecy - Mastros (2020)★★
[183689] 50489. Kilo Jugg - Ali (2020)★★
[183690] 50490. Tr Trizzy - Litty (2020)★★

[183691] 50491. Pak-Man - Mad About Bars (2020)★★
[183692] 50492. Dose - Epiphany (2020)★★
[183693] 50493. Rich the Kid & NBA YoungBoy - Bankroll (2020)★★
[183694] 50494. Trillary Banks - R.I.P Auntie Nolay (2020)★★
[183695] 50495. Bouti - Happy Clubbin (2020)★★
[183696] 50496. YNG Martyr - Ease Off (2020)★★
[183697] 50497. YNG Martyr - Nike Ticks (2019)★★
[183698] 50498. Kaos - Yeng (2020)★★
[183699] 50499. Ana Roxanne - Venus (2020)★★★
[183700] 50500. A.k.Adrix - Espuma Nocturna (2020)★★✚

【這世上沒有標準，只有以你為準】

今天剛好碰到有人問我，早上訓練前都吃什麼？恰巧又在寫自己部落格文章，也瞄了這篇文..

過去介紹過很多次Brett Sutton，他是個很傳奇也備受爭議的人物，八卦方面就不好說了，有興趣自己查。但就事論事，回到專業層面，人家就是有本事帶出一堆世界冠軍，包括Daniela Ryf。

他的文章是我固定會看的，僅管看起來沒任何科學佐證，也不賣弄自己懂多少東西，但字裡行間就是有他多年來的經驗累積。

他也不吹捧一流裝備或跑鞋或新科技，也不談所謂的標準答案，像是這篇，就提出不循正常營養補給策略的反例（文章後半段）。

不過，該文第二與第三段才是我想提的重點 "So with food, and let this be clear, this is the most individual thing in triathlon. The message that 'one plan fits all' is why half of Iron distance people are throwing up and in the toilets along the course. They force down their scientifically calculated grams of carbohydrates / calories, throw in a couple of salt tablets, and let's not forget the caffeine for good measure!"

講白了，補給是很個人的事，真的不要太相信人家告訴你STEP 1要吃什麼？ STEP 2要喝什麼喝多少？ 適合我的，不見得適合你。

好比如果你看過一些成功商業人士的書，書裡一定會跟你講這些成功人士他們的8個或10個日常習慣，通常一定會有早起、運動30分鐘、閱讀、正向思考等等等....

我也每天早起，運動時間比他們還長，固定看書還寫作，如果戶頭也跟他們一樣有這麼多位數，我也能正向思考啊XD

扯遠了～回來～

第三段這句話就有三個關鍵 "Keep it simple, that's the key. Keep it to the stuff you practice on and don't stress about it. Get a routine and stick to it. If you don't like gels then fine, it doesn't mean your race is over. Just find a replacement. It could be melted chocolate bars for the run. They taste better and have huge calories and fat."

補給的關鍵點就在：簡單、不斷練習，找到屬於合適你的方式後，堅守住（但我覺得還是要保有彈性啦～）。

我也曾提過很多次，不愛吃GEL，就不要勉強自己吃，我也從不幫任何營養補給品背書，因為一旦這麼做了，我就得不斷勉強你吃XD。

一直以來，我都是強調有個準則，或個大方向在那，如果不知怎麼補，可以試試看，接著再不斷練習嘗試找到屬於你的份量與喜好。

最大重點還是在於，你必須得不斷練習，找到屬於你的方式！

===========

本文後段也簡譯一下好了，男主角叫Evan Barry，他很愛游泳，一心想去奧運，但Brett Sutton打他槍：醒醒吧孩子，你永遠去不了的！

Barry："醬子啊？" 那怎樣才能讓世界看到我發光發熱勒？
Sutton：你考倒我了....

後來過了些日子後，Evan Barry還在練游泳，而且不斷的游游游，游不停，這一個打不死的小強終究感動了Brett～

Brett: 好吧，孩子，我們來完成一個偉大的夢想吧！
Evan: 好啊～好啊～我要成為海賊王 （好傻好天真呀）

Brett：既然你那麼愛游，那就挑戰個游到沒完沒了，游得荒地老的紀錄吧！
Evan：好啊～好啊～我最愛游泳了說！

於是，他們惡魔特訓10週後，挑戰的是24H最長游泳距離的世界紀錄（快轉帶過～～）

結局是 Evan成功的打破紀錄，將原本的91km推到96km（均速4000m/h）。

成功打破紀錄的那一刻，Evan與Brett在泳池邊抱在一起，相擁而泣（通常電影是這樣演啦，而且一定還要有個很正的女主角）。

那這跟補給有何關係？ 有的。

Evan比較特別，他獨衷可樂與Mars巧克力，包括補給都吃巧克力，訓練期間，一天要喝10瓶可樂與8條巧克力，Brett嘗試給他吃比較正常的補給品，但Evan就會反胃或抽筋，最後還是回歸吃他的MARS巧克力，果然火星人！

以上，是發生於1987年的故事，還蠻適合拍成電影的，頗有《飛躍奇蹟》的風格。

註：根據金式世界紀錄官方記載，這紀錄在1989年被改寫，由瑞典人Anders Forvass 刷新至101.9km（25m池），歡迎有志之士勇於挑戰！

===================

回到本文開頭，所以我到底吃了什麼已不重要，因為每人都不一樣，你必須找到你自己的，但絕對不建議10瓶可樂與8條巧克力，會先進醫院的！

https://www.trisutto.com/en/teams/home-of-triathlon/blog/coke-mars-bars-and-a-world-record?fbclid=IwAR1ZMLEtyvKkdpLA-6nHUcIUbpZMaCnb3iWb9Lbqir3tSdTcGY1mc87WKwk

Our first time to the playground in over three months! Well, we came here in the hot afternoon so that we could have the place all to ourselves. Haha. The kids had fun running, perspiring, catching each other, exploring and just coming up with different ways to play the same structure - this one with the parallel bars was quite a unique one.

It wasn't exactly a smooth sailing day because the little brother subsequently fell down and ended up bleeding at the knees. But that's how life is too, right? It's never perfect and you can't expect it to be. You fall down, you get back up. You fail, you learn and you try again. It's okay to cry but let the tears give you the strength to recover so that you can move on from there.

Well, there are two things I wish for my kids to learn from young - to be resilient and to have a thankful heart.

Yup, despite the imperfections and setbacks at times, I love our simple but very fulfilling lives and are deeply, deeply grateful for what we given, what we own and what we can look forward to. Each day with these kids is a blessing and I can't think of a better place to call home.

常怀感恩之心，人生必定丰盛而富足。

P.S. I only allowed the kids to remove their masks after they were done playing as we were going for a run. Remember to let them mask up whenever you are out, even if there is no one around you, yeah? We wear our masks even when we scoot as I don't find that as strenuous as running and it's always better to be safe than sorry.

#ahappymum #justanotherday #finallyattheplayground #nobodybutus #happykids #bethankful #我们是幸福的 #自己跌倒自己爬 #lifeisstillbeautiful

ROOFTOPMOB -【Hide】(Official Audio)
-
ROOFTOPMOB首張團體完整專輯【REEF】Officially Out Now !!
Available on iTunes, Apple Music : https://music.apple.com/tw/album/reef/1544228717?l=en
Listen on Spotify : https://open.spotify.com/track/5Nh70Rmt6C7H2AYR5sUOEP
KKBOX : https://kkbox.fm/dsh82t?utm_source=share&utm_medium=song&utm_campaign=RooftopMob+-+HIDE
|
Presented by ｜ ROOFTOPMOB
Artist ｜ LICKONE / Lil $tummy / Zac Rao
Beat Arranger ｜ Zac Rao
Composer & Lyricist ｜ LICKONE / Lil $tummy / Zac Rao
Producer ｜ LICKONE / Lil $tummy / Zac Rao
Recording x Mixing ｜ Zac Rao
Mastering ｜ Zac Rao
Mastering Studio ｜ 金剛門大樹林工作室
Photographer ｜ Kenalwayscan
Album Art Designer ｜ LICKONE
;
[ROOFTOPMOB]
Instagram : https://www.instagram.com/rooftopmob_official/
Soundcloud : https://soundcloud.com/rooftopmob
StreetVoice : https://streetvoice.com/Rooftopmob/
[Follow Members]
LICKONE : https://www.instagram.com/rooftopmob_lickone/
Lil $tummy : https://www.instagram.com/rooftopmob_lilstummy/
Zac Rao : https://www.instagram.com/rooftopmob_zac_rao/
Ken : https://www.instagram.com/kenalwayscan/
-
Copyrights 2020 ⓒ ROOFTOPMOB. All Rights Reserved
/
Lyrics:
[Chorus: LICKONE, Zac, Lil $tummy]
Shawty hide with me popo can not find me (Shh)
她躺在我的房間床上正在喘息
You better not come any closer, do you feel me (Switch)
再大的屁股我都能夠將它擺平
Hi bitch, bye bitch
一個接一個想ride, bitch
Pass it 像奧運的 fire, bitch
Run it I’m going on wild, bitch
太多的鎂光燈I don’t like it
Popping Moët 倒進我的杯裡
帶她離開包廂 來我的家裡
Yeah, bitch! Alright, bitch!

[Verse 1: LICKONE]
Hit a Steroid I’m the weapon X
Kill the beat then Im a Thanos (Max)
One flick will end your life & stack
Shout out this beat is made by Zac (bad)
Entering digital world (yuh)
My mind feel like devoe (yuh)
I’m gonna make you viral (slat)
Better that make your life worth (yuh)
來 後面燒bitch
Siam, get around me
來 後面燒bitch
Siam, get around me
They catch me blowing bubbles
Got to pay them back for doubles
If my find one more time
Imma call you da 大佬
Take a step back for what did I do
I bet you come back, I’ll make you a fool
Give me second to enter the chamber of Guf
Feel free to eat the forbidden food, uhh
Take a step back for what did I do
I bet you come back, I’ll make you a fool
Give me second to enter the chamber of Guf
Feel free to eat the forbidden food, uhh

[Chorus: LICKONE, Zac, Lil $tummy]
Shawty hide with me popo can not find me (Shh)
她躺在我的房間床上正在喘息
You better not come any closer, do you feel me (Switch)
再大的屁股我都能夠將它擺平
Hi bitch, bye bitch
一個接一個想ride, bitch
Pass it 像奧運的 fire, bitch
Run it I’m going on wild, bitch
太多的鎂光燈I don’t like it
Popping Moët 倒進我的杯裡
帶她離開包廂 來我的家裡
Yeah, bitch! Alright, bitch!

[Verse 2: Lil $tummy]
沾一點髮膠把油頭都梳起
這是我的生活this ain’t a movie
太多的bitch都等著我處理
音樂節請我來唱
Dripping on stage, shine like a star
扛起了掃把當吉他 we rock
外面在下雨 I’m dripping too hard
Me and my gang we splitting some bars
跟你說不喜歡吹屌但怎麼她幫我吹起來超他媽屌
屌 聽說你超他媽小 她為我穿他媽少
你氣得在到處地找 we fuck in whole city around
I’m moving too hotty like Scotti and you finna know can’t track me down

[Chorus: LICKONE, Zac, Lil $tummy]
Shawty hide with me popo can not find me (Shh)
她躺在我的房間床上正在喘息
You better not come any closer, do you feel me (Switch)
再大的屁股我都能夠將它擺平
Hi bitch, bye bitch
一個接一個想ride, bitch
Pass it 像奧運的 fire, bitch
Run it I’m going on wild, bitch
太多的鎂光燈I don’t like it
Popping Moët 倒進我的杯裡
帶她離開包廂 來我的家裡
Yeah, bitch! Alright, bitch!

[Verse 3: ZAC]
看那個冰 閃的金 放在金庫
含那口冰 響著bling 像被禁錮
看那個冰 閃的金 放在金庫
含那口冰 響著bling 像被禁錮
說的不是輕浮 yeah 除非你心中全部裝滿冰毒yeah
以為全部清除掉 烏魚子塞在嘴裡原來是pingu腳
像吃了新毒藥 播出來的號碼是000000看不到下一個數字
叮叮叮 下面硬的像是一根金屬屌
快給它drop 被幾個抓 popo銬不到銬一個cock 再給他suck
快給它drop 被幾個抓 popo銬不到銬一個cock 再給他duck
呱

[Chorus: Lil $tummy, LICKONE]
Hi bitch, bye bitch
一個接一個想ride, bitch
Pass it 像奧運的 fire, bitch
Run it I’m going on wild, bitch
太多的鎂光燈I don’t like it
Popping Moët 倒進我的杯裡
帶她離開包廂 來我的家裡
Yeah, bitch! Alright, bitch!

ROOFTOPMOB -【Red Dot】(Official Audio)
-
ROOFTOPMOB首張團體完整專輯【REEF】Officially Out Now !!
Available on iTunes, Apple Music : https://music.apple.com/tw/album/reef/1544228717?l=en
Listen on Spotify : https://open.spotify.com/track/0Po9Un0b7YRUjuwN0ts6xl
KKBOX : https://kkbox.fm/dshM2t?utm_source=share&utm_medium=song&utm_campaign=RooftopMob+-+RED+DOT
|
Presented by ｜ ROOFTOPMOB
Artist ｜ Zac Rao / LICKONE / Lil $tummy
Beat Arranger ｜ Zac Rao
Composer & Lyricist ｜ Zac Rao / LICKONE / Lil $tummy
Producer ｜ Zac Rao / LICKONE / Lil $tummy
Recording x Mixing ｜ Zac Rao
Mastering ｜ Zac Rao
Mastering Studio ｜ 金剛門大樹林工作室
Photographer ｜ Kenalwayscan
Album Art Designer ｜ LICKONE
;
[ROOFTOPMOB]
Instagram : https://www.instagram.com/rooftopmob_official/
Soundcloud : https://soundcloud.com/rooftopmob
StreetVoice : https://streetvoice.com/Rooftopmob/
[Follow Members]
Zac Rao : https://www.instagram.com/rooftopmob_zac_rao/
LICKONE : https://www.instagram.com/rooftopmob_lickone/
Lil $tummy : https://www.instagram.com/rooftopmob_lilstummy/
Ken : https://www.instagram.com/kenalwayscan/
-
Copyrights 2020 ⓒ ROOFTOPMOB. All Rights Reserved
/
Lyrics:
[Intro: Zac Rao]
現在看你的病囉 真的怕你又病囉
現在看你的心囉 準備好抽筋囉
現在看你的病囉 真的怕你又病囉
現在看你的心囉 準備好抽筋囉

[Verse 1: Zac Rao]
yeah 看你在地上轉 拿著假鈔到底真有幾張賺 嗯 yeah
寫了首乒乓 受過的心傷 全部冷凍放進冰箱yeah
把全部都給妳是我的生命裡消耗的命害我燒整 夜
現在 你們 可能 不信 但不是每個人都可以成為超人 yeah
有幾個毛病 這圈子要命 的人氣的真的想要報警 yeah
人人不犯我 我不犯人人 拜託成熟點像個大人 yeah
ㄑ一ㄥㄑ一ㄤ、 每天想要清槍
拆你火車拆你火熱的營養 yeah
看那些腥羶色 你的習慣 早已經變打手槍發 洩
幾張像 你的平常臉 平常嗆 一張檳榔嘴
緊張像 媳婦去賞臉 騎到巷 逼你閉上嘴
被 好幾個body 呸 呸 不屑那個party bae
配對 這個先pop it in my pocket對我的垃圾堆

[Chorus: Lil $tummy, Lickone]
Woo, pop it up, 桌上的bottle we pop it up
Baow, bust down, it’s time we bout to bust down
Run it, run it, better watch out for the red dot
Grrt, baow, AK still got the headshot

[Verse 2: LICKONE]
Stand on the stage, grabbing the mic
Hold it like the light saber, uh
Spreading my bars, Cannot deny
I’m a future Darth vader, uh
I'm in a cycle you're my rival give me a title, yuh
I'm a psycho head to the battle, I'm immortal, yuh
Take out all the back shot
Better watch your head for a red dot
I’m shoot your head for a headshot
Never missed the aim like dead shot
Glock pow pow
I spend all my chieng ji (子彈)
My bullets big like lychee (荔枝)
Catch me with your technique
Hide and seek never show weak

[Chorus: Lil $tummy, Lickone]
Woo, pop it up, 桌上的bottle we pop it up
Baow, bust down, it’s time we bout to bust down
Run it, run it, better watch out for the red dot
Grrt, baow, AK still got the headshot

[Verse 3: Lil $tummy]
當我開口就像外掛 出來輸贏沒有在怕
車上都是違禁品林北要的是單挑我不需要對話
Skr, McLaren go skr, 喝, 下個地方喝
Baow, 超速就讓他們照
Baow (baow)
Kill them opp hunt them down
開拉鍊掏出金箍棒 往你馬子身上撞 (Baow, Baow)
開車半夜街上晃 處理各種的狀況
Skr, wow, skrt, 超速就讓他們照

[Chorus: Lil $tummy, Lickone]
Woo, pop it up, 桌上的bottle we pop it up
Baow, bust down, it’s time we bout to bust down
Run it, run it, better watch out for the red dot
Grrt, baow, AK still got the headshot

Kayda - AUTOPILOT feat. Ish [Official Music Video]

#Kayda #Ish #AUTOPILOT

Download RBT Now!
Maxis Caller Ringtones: Dial *131*672986# and press CALL/SEND
Celcom Call Me Tones: Dial *323*740559# and press CALL/SEND
DiGi Caller Tunes: Dial *233*1819834# and press CALL/SEND

Composer: The Cxdy
Lyrics: Kayda, Ish
Music Producer: The Cxdy, Kayda

Follow Kayda on Instagram: https://www.instagram.com/sizez3ro/
Follow Ish on Instagram: https://www.instagram.com/ish.officialpage/

Lyrics:
(Chorus)
No sleep I’m always high on life let it flow smoof smoof like Yamazaki (autopilot)
Yamaha those keys Yuh yuh I Never run out of melodies (ya ya)
wanna stay fresh like sashimi, make you wanna say oishii
mm mm (filet)
tho I ain’t been to Japan, but I’m down if u wanna come with me (perfect)

Down if you wanna come with me 4x

(verse - Kayda)
Masa kecik selalu tengok mtv kata bila dah besar nak jadi Britney (baby one more time)
Am I able to control my destiny or is the writing’s on the wall? That’s my favourtie CD (survivin’)

At 15 I snuck outta my crib, selalu perform dekat hip hop partays (yea)
dulu letak lagu dalam myspace, sekarang dalam spotify pun cuba nasib (kak long)

I had to cut that controlling boyfriend (omagad), gotta stay focus shutter snappin’ hit the flash,
I realized I deserve a better man (no shit) but right now b**** I don’t give a damn

I learned a lot from all my mistakes say im runnin outta time but it’s never too late (late)
kalau tak suka boleh balik, tak kisah kau pikir aku pelik (tak kisah)

(Chorus)
No sleep I’m always high on life let it flow smoof smoof like Yamazaki (autopilot)
Now Yamaha those keys Yuh yuh I Never run out of melodies (omagad)
wanna stay fresh like sashimi, Japanese drip oishii (filet)
mm mm
tho I ain’t been to Harajuku, but I’m down if u wanna come with me

Down if you wanna come with me 4x

Rap (ish):
Aku rap ninja semasa, datang tepat pada masa, kamu semua buang masa, aku memang – api buat semua basah, aku sedia with my bars, selalu tepat pada masa, fresher than samosa

I did what I did I told her yeah so
Lotta fake s*** actin like I ain’t know
Demons in my head and I got head from every angle
Young God walking on water and Gucci sandals
Fendi on my T my friends see the F as financial
Bebas dengan semua minah-minah aku mau nothing final
Same people lookin up to me were just my idols
My Xfactor be the invoices in my I phone
And that be way before 16 baris
Peluang dia luar can’t be stuck on Autopilot

Peluang di luar, peluang ada saja
Peluang di luar, peluang ada saja ay

(Chorus)
No sleep I’m always high on life let it flow smoof smoof like Yamazaki (autopilot)
Now Yamaha those keys Yuh yuh I Never run out of melodies (omagad)
wanna stay fresh like sashimi, make you wanna say oishii (filet)
mm mm
tho I ain’t been to Japan, but I’m down if u wanna come with me

Down if you wanna come with me 4x