{"id":5352,"date":"2025-10-22T06:44:55","date_gmt":"2025-10-22T06:44:55","guid":{"rendered":"https:\/\/www.enaathletics.com\/?p=5352"},"modified":"2025-10-24T11:29:59","modified_gmt":"2025-10-24T11:29:59","slug":"tapering-chouvardas","status":"publish","type":"post","link":"https:\/\/www.enaathletics.com\/el\/tapering-chouvardas\/","title":{"rendered":"Tapering: \u0397 \u03b7\u03c1\u03b5\u03bc\u03af\u03b1 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03ba\u03b1\u03c4\u03b1\u03b9\u03b3\u03af\u03b4\u03b1"},"content":{"rendered":"\n<h5 class=\"wp-block-heading\">\u03a4\u03bf\u03c5 \u039a\u03ce\u03c3\u03c4\u03b1 \u03a7\u03bf\u03c5\u03b2\u03b1\u03c1\u03b4\u03ac<\/h5>\n\n\n\n<p>\u0388\u03c7\u03c9 \u03c4\u03c1\u03ad\u03be\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03c1\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03b9 67 \u039c\u03b1\u03c1\u03b1\u03b8\u03c9\u03bd\u03af\u03bf\u03c5\u03c2 \u03c3\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf\u03bd \u03c0\u03bb\u03b1\u03bd\u03ae\u03c4\u03b7 \u03ba\u03b1\u03b9 21 \u00ab\u039a\u03bb\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd\u03c2\u00bb \u03c4\u03b7\u03c2 \u0391\u03b8\u03ae\u03bd\u03b1\u03c2. \u03a6\u03ad\u03c4\u03bf\u03c2 \u03b8\u03b1 \u03c4\u03c1\u03ad\u03be\u03c9 \u03c4\u03bf\u03bd 22\u03bf!&nbsp;<\/p>\n\n\n\n<p>\u038c\u03c0\u03c9\u03c2 \u03bc\u03bf\u03c5 \u03b1\u03c1\u03ad\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03ad\u03c9 \u03c0\u03ac\u03bd\u03c4\u03b1, \u00ab\u039f \u039c\u03b1\u03c1\u03b1\u03b8\u03ce\u03bd\u03b9\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c4\u03b5\u03bb\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7, \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ae \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf \u03bc\u03b5 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03bf\u03bd\u03bf\u03b2\u03cc\u03c1\u03b5\u03c2 \u03c0\u03c1\u03cc\u03b2\u03b5\u03c2. \u038c,\u03c4\u03b9 \u03ad\u03b4\u03c9\u03c3\u03b5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1, \u03b1\u03c5\u03c4\u03cc \u03b8\u03b1 \u03c0\u03ac\u03c1\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf\u03bd \u03b1\u03b3\u03ce\u03bd\u03b1. \u0391\u03c5\u03c4\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03be\u03b5\u03ba\u03ac\u03b8\u03b1\u03c1\u03bf \u03ba\u03b1\u03b9 \u03b1\u03b4\u03b9\u03b1\u03c0\u03c1\u03b1\u03b3\u03bc\u03ac\u03c4\u03b5\u03c5\u03c4\u03bf. \u0388\u03bd\u03b1 \u03c3\u03b7\u03bc\u03b5\u03af\u03bf \u00ab\u03ba\u03bb\u03b5\u03b9\u03b4\u03af\u00bb \u03c0\u03bf\u03c5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03ba\u03bb\u03b5\u03af\u03c3\u03b9\u03bc\u03bf \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1\u03c2. \u0394\u03b7\u03bb\u03b1\u03b4\u03ae \u03bf\u03b9 \u03c4\u03b5\u03bb\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03cc\u03b2\u03b5\u03c2 \u03b1\u03bd \u03b8\u03ad\u03bb\u03c9 \u03bd\u03b1 \u03c3\u03c5\u03bd\u03b5\u03c7\u03af\u03c3\u03c9 \u03c4\u03bf\u03bd \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf \u03c0\u03b1\u03c1\u03b1\u03bb\u03bb\u03b7\u03bb\u03b9\u03c3\u03bc\u03cc, \u03c3\u03c7\u03b5\u03c4\u03b9\u03ba\u03ac \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c4\u03b5\u03bb\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7. \u0397 \u03b7\u03bc\u03ad\u03c1\u03b1 \u03c4\u03bf\u03c5 \u039c\u03b1\u03c1\u03b1\u03b8\u03c9\u03bd\u03af\u03bf\u03c5, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7\u03bc\u03ad\u03c1\u03b1 \u03b3\u03b9\u03bf\u03c1\u03c4\u03ae\u03c2, \u03b1\u03c6\u03b5\u03c3\u03b7\u03c2 \u03b1\u03bc\u03b1\u03c1\u03c4\u03b9\u03ce\u03bd (\u03b4\u03b5\u03bd \u03b8\u03b1 \u03bc\u03b1\u03c2 \u03ba\u03b1\u03c4\u03b7\u03b3\u03bf\u03c1\u03ae\u03c3\u03b5\u03b9 \u03ba\u03b1\u03bd\u03ad\u03bd\u03b1\u03c2 \u03b1\u03bd \u03ba\u03ac\u03c4\u03b9 \u03b4\u03b5\u03bd \u03c0\u03ac\u03b5\u03b9 \u03ba\u03b1\u03bb\u03ac) \u03ba\u03b1\u03b9 \u03b5\u03c0\u03b9\u03b2\u03c1\u03ac\u03b2\u03b5\u03c5\u03c3\u03b7\u03c2. \u0395\u03c3\u03b5\u03af\u03c2 \u03b5\u03af\u03c3\u03c4\u03b5 \u03bf\u03b9 \u03c0\u03c1\u03c9\u03c4\u03b1\u03b3\u03c9\u03bd\u03b9\u03c3\u03c4\u03ad\u03c2 \u03c4\u03b7\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b1\u03c2. \u0398\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03bf\u03b9 \u03ae\u03c1\u03c9\u03b5\u03c2 \u03c3\u03c4\u03b1 \u03bc\u03ac\u03c4\u03b9\u03b1 \u03c4\u03c9\u03bd \u03c0\u03b1\u03b9\u03b4\u03b9\u03ce\u03bd \u03c3\u03b1\u03c2 \u03ae \u03c4\u03c9\u03bd \u03b4\u03b9\u03ba\u03ce\u03bd \u03c3\u03b1\u03c2 \u03b1\u03bd\u03b8\u03c1\u03ce\u03c0\u03c9\u03bd \u03ba\u03b1\u03b9 \u03bf 1 \u03c3\u03c4\u03bf\u03c5\u03c2 1000 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03b9 \u03c4\u03c1\u03ad\u03be\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03c1\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03b9 \u039c\u03b1\u03c1\u03b1\u03b8\u03ce\u03bd\u03b9\u03bf \u03c3\u03c4\u03b7 \u0396\u03c9\u03ae \u03c4\u03bf\u03c5! \u039f\u03b9 \u03c0\u03c1\u03c9\u03c4\u03ac\u03c1\u03b7\u03b4\u03b5\u03c2 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac, \u03cc\u03c4\u03b1\u03bd \u03b8\u03b1 \u03c6\u03c4\u03ac\u03bd\u03b5\u03c4\u03b5 \u03c3\u03c4\u03bf \u039a\u03b1\u03bb\u03bb\u03b9\u03bc\u03ac\u03c1\u03bc\u03b1\u03c1\u03bf \u03b8\u03b1 \u03bd\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03b9\u03b1\u03c0\u03b5\u03c1\u03bd\u03ac \u03c3\u03b5 \u03cc\u03bb\u03bf \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c0\u03bd\u03b5\u03cd\u03bc\u03b1 \u03c3\u03b1\u03c2. \u0398\u03b1 \u03b5\u03af\u03c3\u03c4\u03b5 \u03ba\u03b1\u03c4\u03b1\u03c0\u03bf\u03bd\u03b7\u03bc\u03ad\u03bd\u03bf\u03b9, \u03b8\u03b1 \u03b2\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03b5\u03b9 \u03ac\u03c0\u03b5\u03b9\u03c1\u03b5\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u00ab\u0395\u03b3\u03ce \u03b4\u03b5\u03bd \u03be\u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03c7\u03c9 \u03c0\u03bf\u03c4\u03ad\u00bb. \u03a4\u03bf \u03c3\u03af\u03b3\u03bf\u03c5\u03c1\u03bf \u03b5\u03af\u03bd\u03b1\u03b9, \u03c0\u03c9\u03c2 \u03bb\u03af\u03b3\u03bf \u03bc\u03b5\u03c4\u03ac \u03c4\u03bf\u03bd \u03c4\u03b5\u03c1\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03b8\u03b1 \u03bc\u03bf\u03c5 \u03c3\u03c4\u03ad\u03bb\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b7\u03bd\u03cd\u03bc\u03b1\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c4\u03cd\u03c0\u03bf\u03c5: \u201cCoach, \u03c0\u03bf\u03cd \u03c4\u03c1\u03ad\u03c7\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf\u03bd \u03b5\u03c0\u03cc\u03bc\u03b5\u03bd\u03bf\u00bb;&nbsp;<\/p>\n\n\n\n<p>\u039c\u03b5 \u03c4\u03cc\u03c3\u03bf\u03c5\u03c2 \u03bc\u03b1\u03c1\u03b1\u03b8\u03c9\u03bd\u03af\u03bf\u03c5\u03c2, \u03c5\u03c0\u03b5\u03c1\u03bc\u03b1\u03c1\u03b1\u03b8\u03c9\u03bd\u03af\u03bf\u03c5\u03c2, \u03ba\u03b1\u03b9 \u03b7\u03bc\u03b9\u03bc\u03b1\u03c1\u03b1\u03b8\u03ce\u03bd\u03b9\u03bf\u03c5\u03c2, \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc 100 \u03c3\u03c4\u03bf \u03c3\u03cd\u03bd\u03bf\u03bb\u03bf, \u03ad\u03c7\u03c9 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 100 tapering. \u0391\u03bd \u03b4\u03b5\u03bd \u03be\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c5\u03c4\u03cc\u03c2 \u03bf \u03cc\u03c1\u03bf\u03c2 \u03c3\u03b1\u03c2 \u03c4\u03bf\u03bd\u03af\u03b6\u03c9 \u03c0\u03c9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9<strong> \u03b7 \u03c0\u03b9\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ae \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03c3\u03b1\u03c2<\/strong>.<\/p>\n\n\n\n<p>\u03a4\u03bf tapering \u03bb\u03bf\u03b9\u03c0\u03cc\u03bd, \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf\u03c2 \u03c4\u03c9\u03bd \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03c9\u03bd \u03b4\u03cd\u03bf \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03c9\u03bd \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1\u03bd \u03bc\u03b1\u03c1\u03b1\u03b8\u03ce\u03bd\u03b9\u03bf \u03ba\u03b1\u03b9 \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03b7\u03bd \u03c0\u03b9\u03bf \u03ba\u03c1\u03af\u03c3\u03b9\u03bc\u03b7 \u03c6\u03ac\u03c3\u03b7 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1\u03c2. \u03a3\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 14 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c4\u03bf \u03b6\u03b7\u03c4\u03bf\u03cd\u03bc\u03b5\u03bd\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ae \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03cc\u03b3\u03ba\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2, \u03bc\u03b5 \u03c3\u03ba\u03bf\u03c0\u03cc \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c8\u03b5\u03b9 \u03c3\u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03bf \u03bc\u03c5\u03b1\u03bb\u03cc \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03ac\u03bc\u03c8\u03bf\u03c5\u03bd \u03c0\u03bb\u03ae\u03c1\u03c9\u03c2, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ce\u03bd\u03c4\u03b1\u03c2 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c4\u03b7\u03bd \u03b1\u03b3\u03c9\u03bd\u03b9\u03c3\u03c4\u03b9\u03ba\u03ae \u03c3\u03c0\u03b9\u03c1\u03c4\u03ac\u03b4\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03b1\u03c5\u03c4\u03bf\u03c0\u03b5\u03c0\u03bf\u03af\u03b8\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03bc\u03b1\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b4\u03ce\u03c3\u03b5\u03b9 \u03bf\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03b5\u03b9\u03b4\u03b9\u03ba\u03ac \u03c4\u03b1 \u03b5\u03c0\u03b9\u03c4\u03c5\u03c7\u03b7\u03bc\u03ad\u03bd\u03b1 long run. \u03a0\u03bf\u03bb\u03bb\u03bf\u03af \u03c4\u03bf \u03c0\u03b1\u03af\u03c1\u03bd\u03bf\u03c5\u03bd \u03b1\u03c1\u03ba\u03b5\u03c4\u03ac \u00ab\u03b5\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac\u00bb \u03ba\u03b1\u03b9 \u03bb\u03ad\u03bd\u03b5 \u03cc,\u03c4\u03b9 \u03ad\u03ba\u03b1\u03bd\u03b1-\u03ad\u03ba\u03b1\u03bd\u03b1, \u03c4\u03ce\u03c1\u03b1 \u03b8\u03b1 \u03b1\u03c1\u03ac\u03be\u03c9! \u03a4\u03bf tapering \u03cc\u03bc\u03c9\u03c2 \u03b4\u03b5\u03bd \u03b5\u03af\u03bd\u03b1\u03b9 \u03b1\u03c0\u03bb\u03ce\u03c2 \u03be\u03b5\u03ba\u03bf\u03cd\u03c1\u03b1\u03c3\u03b7. \u0395\u03af\u03bd\u03b1\u03b9 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ac \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03bc\u03ad\u03bd\u03b7 \u03b1\u03c0\u03bf\u03c6\u03cc\u03c1\u03c4\u03b9\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b5\u03c0\u03b9\u03c4\u03c1\u03ad\u03c0\u03b5\u03b9 \u03c4\u03b7 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03b4\u03c5\u03bd\u03b1\u03c4\u03ae \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 \u03c4\u03bf\u03c5 \u03b1\u03b3\u03ce\u03bd\u03b1. \u03a4\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bb\u03ac\u03b8\u03bf\u03c2 \u03b4\u03b5, \u03c0\u03bf\u03c5 \u03c4\u03bf \u03ad\u03c7\u03c9 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03c3\u03c4\u03b1 \u03c0\u03c1\u03ce\u03c4\u03b1 \u03bc\u03bf\u03c5 \u03b2\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bb\u03cc\u03b3\u03c9 \u03b1\u03c0\u03b5\u03b9\u03c1\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03ad\u03bb\u03bb\u03b5\u03b9\u03c8\u03b7\u03c2 \u03ba\u03b1\u03b8\u03bf\u03b4\u03ae\u03b3\u03b7\u03c3\u03b7\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bc\u03b5\u03af\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c3\u03b5 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03ad\u03bb\u03bf\u03c5\u03c2, \u03bc\u03b5 \u03c4\u03b7 \u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03bd\u03b1 \u03bc\u03b7 \u03c7\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7 \u03c6\u03cc\u03c1\u03bc\u03b1 \u03bc\u03b1\u03c2. \u0391\u03c5\u03c4\u03cc \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03b5\u03c0\u03b9\u03c6\u03ad\u03c1\u03b5\u03b9 \u03ba\u03b1\u03c4\u03b1\u03c3\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1.&nbsp;<\/p>\n\n\n\n<p>\u0398\u03b1 \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c9 \u03bc\u03ad\u03c3\u03b1 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03c3\u03b7\u03bc\u03b5\u03af\u03c9\u03bc\u03b1 \u03bd\u03b1 \u03c3\u03b1\u03c2 \u03ba\u03b1\u03c4\u03b5\u03c5\u03b8\u03cd\u03bd\u03c9 \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03b7\u03bd \u03b5\u03bc\u03c0\u03b5\u03b9\u03c1\u03af\u03b1 \u03bc\u03bf\u03c5 \u03c9\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae\u03c2, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03c9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03ae\u03c2, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c7\u03b5\u03b9\u03c1\u03b9\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03b1 \u03c4\u03c1\u03af\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b1 \u00ab\u03ba\u03b5\u03c6\u03ac\u03bb\u03b1\u03b9\u03b1\u00bb \u03c4\u03bf\u03c5 tapering:&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u03a0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u0394\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7&nbsp;<\/li>\n\n\n\n<li>\u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae&nbsp;<\/li>\n\n\n\n<li>\u03a8\u03c5\u03c7\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ae \u03a0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1&nbsp;<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u03a0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ae \u0394\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7<\/strong><strong><\/strong><\/h4>\n\n\n\n<p>\u039f \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03bc\u03b1\u03c1\u03b1\u03b8\u03ce\u03bd\u03b9\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b5\u03b9\u03c9\u03b8\u03b5\u03af \u03b7 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03c7\u03b1\u03b8\u03b5\u03af \u03b7 \u03b1\u03af\u03c3\u03b8\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03c1\u03c5\u03b8\u03bc\u03bf\u03cd. \u0397 \u03b9\u03b4\u03b1\u03bd\u03b9\u03ba\u03ae \u03bc\u03b5\u03af\u03c9\u03c3\u03b7 \u03c6\u03cc\u03c1\u03c4\u03bf\u03c5 \u03ba\u03c5\u03bc\u03b1\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc 30% \u03ad\u03c9\u03c2 50% \u03c4\u03bf\u03c5 \u03c3\u03c5\u03bd\u03bf\u03bb\u03b9\u03ba\u03bf\u03cd \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03bf\u03c5 \u03cc\u03b3\u03ba\u03bf\u03c5 \u03c3\u03b5 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03b9\u03bf \u03b1\u03c0\u03b1\u03b9\u03c4\u03b7\u03c4\u03b9\u03ba\u03ae \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1\u03c2. \u0391\u03c5\u03c4\u03cc \u03b2\u03ad\u03b2\u03b1\u03b9\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03bd\u03b1 \u03ba\u03ac\u03bd\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf \u03c5\u03c0\u03cc\u03b2\u03b1\u03b8\u03c1\u03bf, \u03b1\u03bb\u03bb\u03ac \u03ba\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c3\u03c4\u03cc\u03c7\u03bf \u03c4\u03bf\u03c5 \u03ba\u03ac\u03b8\u03b5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae.<\/p>\n\n\n\n<p>\u03a3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03b4\u03b9\u03ba\u03b1\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5 tapering, \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03c5\u03c1\u03af\u03c9\u03c2 \u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03c9\u03bd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03c9\u03bd \u03ba\u03b1\u03b9 \u03cc\u03c7\u03b9 \u03b7 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b5\u03af\u03c4\u03b1\u03b9 \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 \u03c3\u03c4\u03bf 80\u201390%. \u0397 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1 \u03bc\u03b1\u03c2 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b7 \u03ba\u03b1\u03b9 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 14-15 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u03b1\u03b3\u03ce\u03bd\u03b1-\u03c3\u03c4\u03cc\u03c7\u03bf, \u03ad\u03bd\u03b1 long run, \u03cc\u03c7\u03b9 \u03bc\u03b5\u03b3\u03ac\u03bb\u03b7\u03c2 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1\u03c2 \u03b1\u03bb\u03bb\u03ac \u03c0\u03b9\u03bf \u00ab\u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc\u00bb. \u039c\u03c0\u03b1\u03af\u03bd\u03bf\u03bd\u03c4\u03b1\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b5\u03c2 \u03b4\u03cd\u03bf \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b5\u03c2 \u03bc\u03b5\u03b9\u03ce\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf\u03bd \u03cc\u03b3\u03ba\u03bf \u03ba\u03b1\u03b9 \u03b5\u03c3\u03c4\u03b9\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5 \u03c3\u03c4\u03b7\u03bd \u03b5\u03be\u03bf\u03b9\u03ba\u03b5\u03af\u03c9\u03c3\u03b7 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03c1\u03c5\u03b8\u03bc\u03cc \u03c4\u03bf\u03c5 \u03b1\u03b3\u03ce\u03bd\u03b1. \u039f\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03bc\u03b9\u03ba\u03c1\u03cc\u03c4\u03b5\u03c1\u03bf \u03cc\u03b3\u03ba\u03bf, \u03cc\u03bc\u03c9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf marathon pace. \u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ac \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1 \u03cc\u03c0\u03c9\u03c2 \u03c0\u03b1\u03c0\u03bf\u03cd\u03c4\u03c3\u03b9\u03b1, outfit, gels \u03ba\u03b1\u03b9 \u03b5\u03bd\u03c5\u03b4\u03ac\u03c4\u03c9\u03c3\u03b7 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03bf\u03ba\u03b9\u03bc\u03b1\u03c3\u03c4\u03bf\u03cd\u03bd \u03b5\u03bd\u03b4\u03b5\u03bb\u03b5\u03c7\u03ce\u03c2, \u03bf\u03b9 \u00ab\u03c0\u03c1\u03cc\u03b2\u03b5\u03c2\u00bb \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03b1\u03bd\u03ad\u03c6\u03b5\u03c1\u03b1 \u03ba\u03b1\u03b9 \u03c0\u03b1\u03c1\u03b1\u03c0\u03ac\u03bd\u03c9.<\/p>\n\n\n\n<p>\u03a0\u03c1\u03bf\u03c3\u03bf\u03c7\u03ae: \u0394\u03b5\u03bd \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c0\u03b5\u03b9\u03c1\u03ac\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03bf\u03bd \u03b1\u03b3\u03ce\u03bd\u03b1. \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03bf\u03cd\u03bc\u03b5 \u03bc\u03cc\u03bd\u03bf \u03b4\u03bf\u03ba\u03b9\u03bc\u03b1\u03c3\u03bc\u03ad\u03bd\u03b5\u03c2 \u00ab\u03c3\u03c5\u03bd\u03c4\u03b1\u03b3\u03ad\u03c2\u00bb!\u00a0<\/p>\n\n\n\n<p>\u0397 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b1 \u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03ad\u03c7\u03b5\u03b9 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\u03b4\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 (\u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 10 x 300\u03bc.) \u03c3\u03b5 \u03c1\u03c5\u03b8\u03bc\u03cc \u03bb\u03af\u03b3\u03bf \u03c0\u03b9\u03bf \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03bf \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03c1\u03c5\u03b8\u03bc\u03cc \u03c4\u03bf\u03c5 \u03b1\u03b3\u03ce\u03bd\u03b1. \u03a4\u03b7\u03bd \u03c0\u03ad\u03bc\u03c0\u03c4\u03b7 \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03bf 1\/6 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03cc\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 (\u03b4\u03b7\u03bb\u03b1\u03b4\u03ae 7 \u03c7\u03bb\u03bc) \u03ba\u03bf\u03bd\u03c4\u03ac \u03c3\u03c4\u03bf\u03bd \u03c1\u03c5\u03b8\u03bc\u03cc \u03b1\u03b3\u03ce\u03bd\u03b1 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03b7\u03b8\u03bf\u03cd\u03bc\u03b5 \u03c3\u03b5 \u03b5\u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b7\u03bd \u00ab\u03be\u03b5\u03c7\u03ac\u03c3\u03bf\u03c5\u03bc\u03b5\u00bb \u03c4\u03bf\u03bd \u03c1\u03c5\u03b8\u03bc\u03cc. \u03a4\u03ad\u03bb\u03bf\u03c2, \u03c4\u03bf \u03a3\u03ac\u03b2\u03b2\u03b1\u03c4\u03bf, 24 \u03ce\u03c1\u03b5\u03c2 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b1\u03b3\u03ce\u03bd\u03b1, \u03ba\u03ac\u03bd\u03bf\u03c5\u03bc\u03b5 \u03c4\u03b7 \u03bb\u03b5\u03b3\u03cc\u03bc\u03b5\u03bd\u03b7 \u00ab\u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u00bb, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae 20\u2019 \u03c7\u03b1\u03bb\u03b1\u03c1\u03cc \u03c4\u03c1\u03ad\u03be\u03b9\u03bc\u03bf \u03ba\u03b1\u03b9 \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03b5\u03c5\u03b8\u03b5\u03af\u03b5\u03c2 &#8211; \u03b1\u03bd\u03bf\u03af\u03b3\u03bc\u03b1\u03c4\u03b1.&nbsp;<\/p>\n\n\n\n<p>\u0394\u03cd\u03bf \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac tips:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u0391\u03c5\u03be\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9\n<ol class=\"wp-block-list\">\n<li>\u03a0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03ae\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03c4\u03c1\u03ad\u03c7\u03b5\u03c4\u03b5 \u03c0\u03c1\u03c9\u03b9\u03bd\u03ad\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03c3\u03c4\u03b5\u03af \u03c3\u03c4\u03b7\u03bd \u03ce\u03c1\u03b1 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03b3\u03ce\u03bd\u03b1 (\u03b5\u03c6\u03cc\u03c3\u03bf\u03bd \u03bf \u03b1\u03b3\u03ce\u03bd\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b5 \u03c0\u03c1\u03c9\u03b9\u03bd\u03ae \u03ce\u03c1\u03b1).<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03ae \u03a0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1<\/strong><\/h4>\n\n\n\n<p>\u0391\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bd \u03bc\u03b5\u03c1\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ac \u03b6\u03b7\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03b7 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u03b3\u03b9\u03b1 \u03c4\u03b1 \u03bf\u03c0\u03bf\u03af\u03b1 \u03ad\u03c7\u03c9 \u03b1\u03c0\u03bf\u03ba\u03c4\u03ae\u03c3\u03b5\u03b9 \u03ac\u03c0\u03bf\u03c8\u03b7 \u03bc\u03b5 \u03b2\u03ac\u03c3\u03b7 \u03c4\u03b1 \u03c7\u03c1\u03cc\u03bd\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b5\u03bc\u03c0\u03b5\u03b9\u03c1\u03af\u03b1\u03c2 \u03bc\u03bf\u03c5 \u03c9\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae\u03c2 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\u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf, \u03c0\u03bf\u03c5 \u03cc\u03bc\u03c9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03be\u03af\u03c3\u03bf\u03c5 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc, \u03b7 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03ba\u03b1\u03b9 \u03b7 \u03b1\u03c0\u03bf\u03c6\u03c5\u03b3\u03ae \u03c0\u03b5\u03c0\u03c4\u03b9\u03ba\u03ce\u03bd \u03b4\u03c5\u03c3\u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ce\u03bd. \u0397 \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae \u03ba\u03b1\u03c4\u03ac \u03c4\u03bf tapering \u03ad\u03c7\u03b5\u03b9 \u03c3\u03c4\u03cc\u03c7\u03bf \u03bd\u03b1 \u03b3\u03b5\u03bc\u03af\u03c3\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b1\u03c0\u03bf\u03b8\u03ae\u03ba\u03b5\u03c2 \u03b5\u03bd\u03ad\u03c1\u03b3\u03b5\u03b9\u03b1\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 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\u03c3\u03ba\u03ad\u03c8\u03b5\u03b9\u03c2! \u03a0\u03c1\u03c9\u03c4\u03ac\u03c1\u03b7\u03b4\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03b7, \u03c4\u03b9\u03c2 \u03af\u03b4\u03b9\u03b5\u03c2 \u03b1\u03b3\u03c9\u03bd\u03af\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bc\u03b5. \u03a3\u03c4\u03bf \u03af\u03b4\u03b9\u03bf \u00ab\u03ba\u03b1\u03b6\u03ac\u03bd\u03b9\u00bb \u03b2\u03c1\u03ac\u03b6\u03bf\u03c5\u03bc\u03b5, \u03cc\u03c0\u03c9\u03c2 \u03bb\u03ad\u03c9 \u03b5\u03b3\u03ce! \u0391\u03c5\u03c4\u03ac \u03b5\u03af\u03bd\u03b1\u03b9 \u03b5\u03bd\u03c4\u03b5\u03bb\u03ce\u03c2 \u03c6\u03c5\u03c3\u03b9\u03bf\u03bb\u03bf\u03b3\u03b9\u03ba\u03ac!<\/p>\n\n\n\n<p>\u03a4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03b1\u03bd\u03b1\u03c1\u03c1\u03ce\u03bd\u03b5\u03b9, \u03b5\u03bd\u03ce \u03c4\u03bf \u03bc\u03c5\u03b1\u03bb\u03cc \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03ac\u03b6\u03b5\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03bc\u03ac\u03c7\u03b7.<\/p>\n\n\n\n<p>\u03a4\u03bf \u03bc\u03b5\u03b3\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03bf \u03bb\u03ac\u03b8\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u00ab\u03c8\u03b5\u03b9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5\u00bb \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03bc\u03b7\u03bd \u03b1\u03c3\u03c7\u03bf\u03bb\u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03c4\u03af\u03c0\u03bf\u03c4\u03b1 \u03ac\u03bb\u03bb\u03bf! \u0391\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c5\u03c0\u03b5\u03c1\u03b1\u03bd\u03ac\u03bb\u03c5\u03c3\u03b7. \u0394\u03b5\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03bf \u039a\u03b9\u03c0\u03c4\u03c3\u03cc\u03b3\u03ba\u03b5!<\/p>\n\n\n\n<p>\u039c\u03b7\u03bd \u03b1\u03bb\u03bb\u03ac\u03b6\u03b5\u03c4\u03b5 \u03c3\u03c7\u03ad\u03b4\u03b9\u03b1, \u03bc\u03b7\u03bd \u03ba\u03bf\u03b9\u03c4\u03ac\u03c4\u03b5 \u03c3\u03c5\u03bd\u03b5\u03c7\u03ce\u03c2 \u03c0\u03c1\u03cc\u03b2\u03bb\u03b5\u03c8\u03b7 \u03ba\u03b1\u03b9\u03c1\u03bf\u03cd \u03ae \u03c4\u03b1 \u03c0\u03b5\u03c1\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1. \u03a3\u03ba\u03b5\u03c6\u03c4\u03b5\u03af\u03c4\u03b5 \u03b1\u03c0\u03bb\u03ac \u03c4\u03b7\u03bd \u00ab\u03bc\u03c0\u03bb\u03b5 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae\u00bb \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03bc\u03b1\u03b3\u03b9\u03ba\u03cc \u03c4\u03b5\u03c1\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03cc \u03c3\u03c4\u03bf \u039a\u03b1\u03bb\u03bb\u03b9\u03bc\u03ac\u03c1\u03bc\u03b1\u03c1\u03bf. \u03a4\u03af\u03c0\u03bf\u03c4\u03b1 \u03ac\u03bb\u03bb\u03bf! \u0394\u03b9\u03b1\u03c7\u03b5\u03b9\u03c1\u03b9\u03c3\u03c4\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u03ac\u03b3\u03c7\u03bf\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c1\u03bf\u03c5\u03c4\u03af\u03bd\u03b1\u03c2: \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ad\u03c2 \u03ce\u03c1\u03b5\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5, \u03c6\u03b1\u03b3\u03b7\u03c4\u03bf\u03cd, \u03b4\u03b9\u03ac\u03b2\u03b1\u03c3\u03bc\u03b1, \u03bc\u03bf\u03c5\u03c3\u03b9\u03ba\u03ae.&nbsp;<\/p>\n\n\n\n<p>\u039f\u03c1\u03b3\u03b1\u03bd\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03bb\u03b5\u03c0\u03c4\u03bf\u03bc\u03ad\u03c1\u03b5\u03b9\u03b5\u03c2 (bib, \u03c1\u03bf\u03cd\u03c7\u03b1, \u03c0\u03b1\u03c0\u03bf\u03cd\u03c4\u03c3\u03b9\u03b1, \u03bc\u03b5\u03c4\u03b1\u03ba\u03af\u03bd\u03b7\u03c3\u03b7, \u03ce\u03c1\u03b1 \u03b1\u03c6\u03cd\u03c0\u03bd\u03b9\u03c3\u03b7\u03c2). \u038c\u03c3\u03bf \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b1 \u03ac\u03b3\u03c7\u03b7, \u03c4\u03cc\u03c3\u03bf \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b1. \u03a4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03bc\u03bf\u03bd\u03ae \u03c4\u03bf\u03c5 \u03b1\u03b3\u03ce\u03bd\u03b1 \u03b4\u03b5\u03af\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b4\u03c5\u03bd\u03b1\u03bc\u03b9\u03ba\u03ae \u03c4\u03b1\u03b9\u03bd\u03af\u03b1! \u0395\u03b3\u03ce \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03b2\u03bb\u03ad\u03c0\u03c9 \u03c4\u03b7 \u03c3\u03ba\u03b7\u03bd\u03ae \u201cForth Eorlingas\u201d \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u0386\u03c1\u03c7\u03bf\u03bd\u03c4\u03b1 \u03c4\u03c9\u03bd \u0394\u03b1\u03c7\u03c4\u03c5\u03bb\u03b9\u03b4\u03b9\u03ce\u03bd: \u0397 \u0395\u03c0\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03bf\u03c5 \u0392\u03b1\u03c3\u03b9\u03bb\u03b9\u03ac. \u039c\u03bf\u03c5 \u03b8\u03c5\u03bc\u03af\u03b6\u03b5\u03b9 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b1 \u03c4\u03b7 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae \u03c4\u03b7\u03c2 \u03b5\u03ba\u03ba\u03af\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u039c\u03b1\u03c1\u03b1\u03b8\u03c9\u03bd\u03af\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03b1\u03bd \u03b5\u03af\u03c7\u03b1\u03bc\u03b5 \u03c4\u03bf \u0392\u03b1\u03c3\u03b9\u03bb\u03b9\u03ac Eomer \u03b5\u03ba\u03b5\u03af \u03b8\u03b1 \u03bc\u03b1\u03c2 \u03ad\u03bb\u03b5\u03b3\u03b5:&nbsp;<\/p>\n\n\n\n<p>\u201cSpears shall be shaken, shields shall be splintered!<br>A sword day\u2026 a red day\u2026 ere the sun rises!<br>Ride now! Ride now! Ride! Ride for ruin and the world\u2019s ending!<br>Death! Death! Death!<br>Forth Eorlingas!\u201d&nbsp;<\/p>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u03a1\u03b1\u03bd\u03c4\u03b5\u03b2\u03bf\u03cd \u03c3\u03c4\u03bf \u039a\u03b1\u03bb\u03bb\u03b9\u03bc\u03ac\u03c1\u03bc\u03b1\u03c1\u03bf!<\/strong><\/h5>\n","protected":false},"excerpt":{"rendered":"<p>\u03a4\u03bf\u03c5 \u039a\u03ce\u03c3\u03c4\u03b1 \u03a7\u03bf\u03c5\u03b2\u03b1\u03c1\u03b4\u03ac \u0388\u03c7\u03c9 \u03c4\u03c1\u03ad\u03be\u03b5\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b5\u03c1\u03bc\u03b1\u03c4\u03af\u03c3\u03b5\u03b9 67 \u039c\u03b1\u03c1\u03b1\u03b8\u03c9\u03bd\u03af\u03bf\u03c5\u03c2 \u03c3\u03b5 \u03bf\u03bb\u03cc\u03ba\u03bb\u03b7\u03c1\u03bf \u03c4\u03bf\u03bd \u03c0\u03bb\u03b1\u03bd\u03ae\u03c4\u03b7 \u03ba\u03b1\u03b9 21 \u00ab\u039a\u03bb\u03b1\u03c3\u03b9\u03ba\u03bf\u03cd\u03c2\u00bb \u03c4\u03b7\u03c2 \u0391\u03b8\u03ae\u03bd\u03b1\u03c2. \u03a6\u03ad\u03c4\u03bf\u03c2 \u03b8\u03b1 \u03c4\u03c1\u03ad\u03be\u03c9 \u03c4\u03bf\u03bd 22\u03bf!&nbsp; \u038c\u03c0\u03c9\u03c2 \u03bc\u03bf\u03c5 \u03b1\u03c1\u03ad\u03c3\u03b5\u03b9 \u03bd\u03b1 \u03bb\u03ad\u03c9 \u03c0\u03ac\u03bd\u03c4\u03b1, \u00ab\u039f \u039c\u03b1\u03c1\u03b1\u03b8\u03ce\u03bd\u03b9\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c4\u03b5\u03bb\u03b9\u03ba\u03ae \u03c0\u03b1\u03c1\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7, \u03bc\u03b5\u03c4\u03ac \u03b1\u03c0\u03cc \u03bc\u03b9\u03b1 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ae \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf \u03bc\u03b5 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03b5\u03c2 \u03ba\u03b1\u03b9 \u03c7\u03c1\u03bf\u03bd\u03bf\u03b2\u03cc\u03c1\u03b5\u03c2 \u03c0\u03c1\u03cc\u03b2\u03b5\u03c2. \u038c,\u03c4\u03b9 \u03ad\u03b4\u03c9\u03c3\u03b5\u03c2 \u03c3\u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1, \u03b1\u03c5\u03c4\u03cc \u03b8\u03b1 \u03c0\u03ac\u03c1\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf\u03bd \u03b1\u03b3\u03ce\u03bd\u03b1. \u0391\u03c5\u03c4\u03cc [&hellip;]<\/p>\n","protected":false},"author":74,"featured_media":5370,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[74],"tags":[],"class_list":["post-5352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-74"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - 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