迈向新的距离：半程马拉松、全程马拉松和超马

你的客户中，有很多是第一次挑战新的赛程距离吗？

Do you have a lot of your clients who are taking on a new race distance for the first time?

当这种情况发生时，你的训练方式会和帮助运动员冲击某个距离的个人最佳成绩时有所不同吗？

And when that happens, do you approach it differently than if you're working with an athlete who's working for a PR at a particular distance?

当然了。

Oh, absolutely.

我觉得我们最常聊的一件事，就是他们的动机。

I think, you know, one of the biggest things that we talk about is their why.

你为什么想跑马拉松？

Why do you want to go and run a marathon?

你为什么想跑一百英里？

Why do you want to go and run a 100 miles?

只是因为听起来挺酷吗？

Is it just because it sounds kinda cool?

嗯，别人都在跑，你也跟着跑？

Well, you know, everybody else is doing it.

我觉得一些更长的距离，尤其是超马，现在也变成这样了。

And I feel like some of the, like, longer distances, especially the ultras, it's kinda gotten that way.

看到一场特别酷的比赛，别人也都参加，我就想跟着跑。

Like, I saw this really cool race, and everyone else is doing it.

那你呢？

Well, what about you?

你能不能把时间和精力都投入进去？

Can you commit your time and your energy?

当动力不足的时候——这经常会发生——你还能坚持出去训练吗？

And when motivation is low, which it will be very often, will you still get out and do that training?

每个人都不一样，我得一个个来，重新弄清楚他们的动机，因为这个‘为什么’往往才是决定他们放弃还是坚持的关键。

So, you know, everybody's everybody's different, and I have to approach them very individually and and see again, their why sometimes is the biggest thing is that will either deter them or push them.

是的。

Yeah.

对。

Yeah.

有道理。

Makes sense.

所以当你指导客户时，他们在备战新距离的训练中，有哪些关键步骤能帮助他们取得成功？

So when you're working with clients, what are some crucial steps for setting themselves up for success when they are training for a new distance?

我一直把规律性放在第一位。

Consistency is always my number one.

你必须保持规律。

You have got to be consistent.

不能这周跑三次，下周却一次都不跑。

You can't run three times this week and none next week.

关键是得有点持续性。

Like, it's got to be some consistency.

也不用追求完美。

And it doesn't have to be perfect.

我总是跟大家说，做一点总比什么都不做强。

It has I always tell everybody, something is better than nothing.

如果你的日程里安排了五英里的跑步，但你觉得自己没时间跑这么远，

So if I have a five mile run on your schedule and you're like, I don't have time for five miles.

那就别干脆不跑，这可不行，

I'm just not gonna go that's not gonna cut it.

哪怕只跑两英里也好，

Go do two miles.

有时间就去跑，别管多少，

If that's what you have time for, go do it.

关键是保持规律，让你的身体适应这种持续的节奏——不管时间多紧，我都要做。

Just be consistent and get your body adapted to that repetitive like, I'm doing this no matter how much time I have.

其实我练力量训练也是这么做的，

I mean, that's I do that with strength training too.

要是没时间做三组，那就做一组，

I'm like, if you don't have time to do three sets of everything, go do one set of everything.

总比什么都不做强。

It's better than not doing anything at all.

对我来说，坚持是最重要的一点。

So consistency to me is the number one most important thing.

对于那些比较注重数字的人，考虑到你有会计背景，你希望看到多高的执行率呢？

So for people who are kinda numbers oriented, going back to your accounting background perhaps, like like, how much adherence to a program are you hoping to see?

因为在当今追求完美的时代，很多人觉得我必须做到百分之百。

Because I think sometimes in this age of perfectionism, people think, oh, I gotta get a 100%.

每天都得拿个满分。

I have to get a gold star every day.

没错。

Sure.

我觉得能达到80%就非常好了。

I would love to see 80% would be would be pretty great.

是的。

Mhmm.

这个频率就足够避免受伤了，因为坚持不仅是为了提升动力和打基础，更是为了预防损伤。

That's enough to keep you from getting injured because that's the consistency is not only for motivation and base building, but it's for injury prevention.

你的身体需要时间来适应，不好意思。

Your body needs that time to adapt and I'm sorry.

坚持才是让他们安全达成目标的关键。

The consistency is is what's gonna help them get there safely.

对。

Mhmm.

对。

Mhmm.

是的。

Yeah.

好吧。

So okay.

所以身体方面的因素，大概已经理清楚了。

So we got the the body, pieces in play perhaps.

第一次训练长距离时，最好的心态应该是什么？

What's the best mindset someone can have when training for a longer distance for the first time?

说真的，紧张和期待很容易让人胡思乱想。

I mean, nerves and anticipation can play tricks with one's mind.

一直都是这样。

Always.

对。

Yeah.

对我来说，训练才是整个过程中最难的部分。

The training to me is the hardest part of the whole thing.

不是比赛本身。

It's not the race.

很多人特别纠结比赛，总说‘我好担心比赛’。

People get really hung up about the race and they're like, I'm worried about the race.

我说啊，不管你是女生、男生，谁都没关系。

I'm like, girl girl, guy, whoever.

只要你一直坚持训练，比赛就是庆祝的时刻。

If you have done your training consistently, the race is the celebration.

比赛那天根本没什么好担心的。

There's nothing to worry about at the race.

只要你一直坚持训练，把自己准备好，到了比赛日，那不过是场你早就盼着的庆祝罢了。

If you've done consistent training and gotten yourself out there, you go out on race day, and that's the party that you've been planning for.

对。

Mhmm.

最重要的是别让人太纠结于未来的事，比如还有六周才比赛，现在就开始焦虑了。

So, you know, that's the biggest thing is not letting people get so hung up on what's coming up, you know, late or, like, this is six weeks away, and I'm already worried about it.

你只管担心这一周该做什么。

Worry about what you're doing this week.

下周再操心下周该做什么。

And then next week, we'll worry about what you're doing next week.

别老盯着你的训练计划看。

And don't don't look at your schedule.

我敢打赌，你们肯定听过有人盯着日程表说：‘还有五周就要跑20英里了？’

You I'm sure y'all have heard people look at their schedule, and they're like, five weeks from now, I have to run 20 miles?

天哪。

Oh my gosh.

我该怎么做到啊？

How am I gonna do that?

五周后，我们再操心这个。

Well, in five weeks, we'll worry about that.

对。

So Mhmm.

先处理好今天和这一周该做的事，剩下的走一步看一步。

Deal with today and what you have to do this week, and then we'll we'll peace out the rest of it as we go.

别想得太远。

Don't don't get ahead of yourself.

是的。

Yeah.

到了比赛当天，对于那些刚开始挑战更长距离的人，你会给他们什么建议？

And then, actually, on race day, what kind of advice do you give people who are starting they're on the start line of their, you know, new longer distance.

你一般会给什么建议呢？

What's what's your go to advice there?

说到底，还是回到我们刚才讲的那些内容。

I mean, it it goes right back to what we've just talked about.

那就是庆祝。

That's the celebration.

享受这个过程。

Enjoy the experience.

别太纠结，再说一遍，关键在于他们是想完成距离，还是想突破个人最好成绩？

Don't get you know, and again, it goes back to are they training to complete a distance or are they training for a PR?

这两种心态会有点不一样。

Those are gonna be a little different mindsets.

如果你的目标是完赛，那你就该享受整个体验。

If you're training to complete the distance, you're there to enjoy the experience.

专注你能掌控的事情。

You control the controllables.

天气和赛道上发生的事你都控制不了，但你对自己训练过的一切——装备、补给，这些全都能掌控。

You have no control over the weather or or what things are gonna happen on the course, but you have control over everything you have trained for, your gear, your fueling, all of those things.

所以，专注你能控制的部分。

So control the controllables.

到了比赛当天，就安心享受这个过程，感恩自己能站在这里。

And when you get to a start day, just enjoy the experience and be thankful that you're there.

对。

Mhmm.

那如果比赛过程中真出了状况，你会给人们什么建议呢？

And what advice do you give people when, something does go awry during the race itself?

比如说，半马跑到第八英里，大腿后侧肌肉突然抽筋了，这时候你怎么办？

I mean, so, I don't know, their their hamstring suddenly starts squawking at them at mile, you know, eight of a half marathon.

你一般会怎么劝这些人？

What what do you tell those people to do?

通常呢，如果得停下来走一会儿，那就走一会儿。

Well, usually, just, you know, if they have to walk for a second, then walk for a second.

也许你只是需要补充能量。

Maybe you need fueling.

很多人根本没意识到能量补充有多重要。

A lot of times, people don't realize how important their fueling is.

如果你的碳水摄入严重不足，身体可能会出现各种异常反应。

And, like, if you're really low on your carbs, your body could be reacting in those different ways.

他们以为碳水只关乎能量，其实不是这样。

They think carbs are you know, they're just about the energy portion, but they're not.

碳水其实关系到你身体的整体运作。

They're actually about how your body is functioning as a whole.

所以有时候，情况一出现，你就得知道——

So sometimes it could just be, hey.

你知道吗？

You know what?

一旦有这种状况，先停下来走一会儿，吃个能量胶，调整一下状态，然后再继续。

If that starts to happen, take a walk, grab a gel, and just and regroup, you know, and just and go from there.

你的比赛还没结束呢。

Don't your race isn't over.

距离越长，越容易遇到低谷期。

There's gonna be the longer the distance is, the more likely you are to have some dark moments.

你要知道，这种时候一定会来，但你挺得过去。

And, you know, and just know that they're gonna come and that you'll be fine.

训练的时候你也经历过低谷，这次也一样能挺过来。

You went through dark moments when you were training, so you'll be okay.

对。

Mhmm.

调整一下状态。

Just regroup.

走一走。

Take a walk.

吃一支能量胶。

Take a gel.

对。

Mhmm.

你可能没事。

And you may be okay.

情况可能会更糟。

It may be worse.

但说到底，你能做的就是专注于你能控制的部分。

But, I mean, all you can do is, again, control what you have control of.

是的。

Yeah.

既然你现在在训练室里，我得问你一下，当你准备挑战更长距离时，力量训练应该扮演什么角色？

And since you are there in your workout room, I have to ask you, what role should strength training play when stepping up to a longer distance?

萨拉，你了解我的。

Sarah, you know me.

这绝对是最关键的。

It is it is absolutely of utmost importance.

距离越长，就越需要提前让身体做好准备，应对训练和比赛本身带来的各种损耗。

And the longer the distance is, I think the more important it is just to prepare your body for all the breakdown that you're gonna be doing to it, not only through training, but through the race itself.

随着年龄增长，这一点变得更加重要，因为人年纪大了，肌肉量会自然减少。

And as we get older, it gets even more and more important because we lose muscle mass, you know, as we age.

很多人担心，练肌肉会拖慢速度。

And those muscles people are so worried, oh, muscles are gonna make me slower.

我向你保证，根本不会。

I promise you they're not.

肌肉反而能帮你更轻松地爬坡。

They're they're gonna help you they're gonna help you move faster up a hill.

也能让你在下坡时更好地控制身体。

They're gonna help you control things on a downhill.

当你开始疲劳时，肌肉还能帮你维持良好的姿势。

They're gonna help you keep good posture when you start to fatigue.

说到底，它关系到你跑步时的方方面面。

I mean, it's it's so it encompasses everything you do with racing.

幸运的是，越来越多的跑者开始意识到这一点的重要性。

And, thankfully, more and more runners are realizing the importance of it.

是的。

Yeah.

对。

Yeah.

好的。

Alright.

克里斯蒂，非常感谢你来参加我们的节目，我知道不少听众都很期待十月份在德卢斯见到你。

Well, Christy, thank you so much for joining us, and I know that some of our listeners are very excited to see you in Duluth in October.

没错。

Yes.

在大穿越赛事上。

At the Grand Traverse.

祝你玩得开心。

So have a fantastic time.

当然会的。

Oh, we absolutely will.

好的。

Alright.

谢谢。

Thank you.

再见。

Bye bye.

谢谢。

Thank you.

再见。

Bye.

好的。

Alright.

让我们欢迎第一位挑战新赛程的跑者。

Let's welcome our first real life runner who stepped up to her new for her race distance.

她的名字可能听起来有点耳熟，因为她和我们上一位嘉宾姓氏相同，她是教练克里斯蒂·斯科特的女儿，考特尼·斯科特。

Her name will sound slightly familiar as she has the same last name as our last guest as she is coach Christy Scott's daughter, Courtney Scott.

考特尼从事社交媒体管理工作，她在2024年12月完成了自己的首场半程马拉松。

Courtney, who works in social media management, ran her debut half marathon in December 2024.

感谢你来参加我们的节目，考特尼。

Thanks for joining us, Courtney.

谢谢你们邀请我。

Thank you for having me.

那么，考特尼，能跟我们说说你之前跑步的经历吗？抱歉，我是说在备战半马之前你跑过多少。

So, Courtney, tell us a little bit about your running bra background, sorry, prior to training for your half marathon.

是的。

Yeah.

正如你所说，克里斯蒂是我妈妈。

So as you said, Christy is my mom.

我从小就在跑步的环境里长大。

So I grew up around the running world.

她一辈子都在跑。

She's been doing it my whole life.

我小时候也跑过不少五公里。

And so did a lot of five k's growing up.

我第一份工作是在一家本地跑步用品店。

My first ever job was at a local running store.

我从十六岁干到二十一岁。

I worked there from ages 16 to 21.

跑步这事儿，我从小到大就没离开过。

So it's something I've just always been around.

我一直很喜欢，也拿它当减压的方式。

I've always enjoyed it and kind of used it as an outlet, you know, to decompress.

这就是我的独处时光。

That's my me time.

所以这对我来说是再自然不过的事了，早就融入生活了。

So it's just it's something I've kind of always known, always been around.

真不错。

Nice.

在聊到2024年12月的半程马拉松之前，你能简单说说你的健康状况吗？我知道这十年刚开始的时候你经历了一段特别艰难的时期。

So before we get to that December 2024, half marathon, could you share a bit about your health background as you had a rough go of it at the start of this decade, I know?

是的。

Yeah.

我想大概是2018年底吧。

So I think it was kind of end of twenty eighteen.

那一年我跑了人生第一场半程马拉松，过程挺漫长的，后来被确诊患上了红斑狼疮。

So that same year I did my first half marathon, I it was it was a long process, but I ended up getting diagnosed with lupus.

当时还被诊断为第四期肾病，肾功能衰竭。

And then at the time, it was stage four kidney disease and failure.

来得特别突然。

Came out of nowhere.

我们根本搞不清楚到底发生了什么。

We weren't really sure what was happening.

那时候我二十二三岁。

I was 22, 23 at the time.

我年纪轻轻，一个人远在他乡，远离所有家人，经历了整个过程，做了好几轮化疗，还接受了透析。

So I was young, living across the country from all of my family and went through that whole process, did some rounds of chemotherapy, did dialysis.

后来我们到了一个地步，医生说唯一的办法就是肾移植。

And then we got to the point where I was told the only option we had was a kidney transplant.

那是唯一能让我继续活下去的希望。

That was the only thing that was going to keep me kind of alive.

于是我们开始了这个过程，我的健康状况也发生了巨大变化。

So we started that process and my health, you know, a lot changed for my health.

我的身体已经开始崩溃了。

My body was just shutting down.

四期肾病进一步恶化成了五期。

That stage four progressed into stage five.

我已经完全衰竭，身体彻底停摆了。

I was in complete failure and shut down.

那段时间，我还被确诊患上了乳腺癌。

And during that time, I was also diagnosed with breast cancer.

各种事情一下子全压到我身上了。

So there was a lot being thrown at me all at once.

我妈妈克里斯蒂，其实是我的捐肾者。

And my my mom, Christy, was actually my donor.

真的吗？

Oh.

于是她和我爸爸从阿拉巴马开车一路赶到凤凰城。

So she ended up her and my dad drove from Alabama to Phoenix.

天哪。

Wow.

他们把整个生活都打包了，搬进我那间一居室的公寓，陪我度过了几个月的治疗期，因为我连自己都照顾不了。

Packed up their whole life and moved in with me to my one bedroom apartment and kind of got me through a few months of treatments and because I couldn't do anything for myself.

后来，我在2020年4月做了移植手术。

And then, yeah, I had my transplant in April 2020.

到了2021年4月，我做了双侧乳腺切除手术来治疗乳腺癌。

And then April 2021, I had a double mastectomy for my breast cancer.

那时候真是各种事情全压在一起了。

It was just kinda it was a lot all at once.

而且

And

确实挺不容易的。

Sure was.

我觉得这些事全发生在我27岁之前。

I think all of that before age, like, 27 or so.

但是啊，

But Oh,

是啊。

yeah.

对。

Yeah.

这确实彻底改变了我的做事方式。

So that definitely changed the way I approached.

我的意思是，以前他们告诉我，跑步这种事我这辈子可能再也做不到了。

I mean, everything, you know, running was something I was told I would not be able to do Oh.

真的再也没法跑了，或者最多只能勉强试试。

Ever ever again, really, or added to a very yeah.

我当时也是这么听说的，这是我的医疗团队最初给的判断。

I was I mean, that's what my medical team had initially said.

他们说，你可能连五公里都跑不了，顶多考虑跑个五公里吧。

They were like, I probably wouldn't plan on doing anything short of maybe you can do a five k.

也许吧。

Maybe.

真没想到。

Wow.

但成功的可能性其实很低。

But there's really not a high chance.

因为我的情况比较特殊，背后涉及的因素太多了，不只是狼疮这些本身的问题。

Just because of my particular case, there were a lot of kind of there were a lot of different things going into it aside from just, you know, the lupus and everything else.

但医生当初告诉我的就是这些，说实话，这让我特别受打击。就像我之前说的，相信很多人都能理解，跑步——不管多远、多慢，都是个特别好的出口。

But that was their it's kind of what they had told me, which was very I mean, it was kind of devastating to be honest because like I had mentioned, and I'm sure so many people can relate that running or regardless of what distance or pace, it's such a good outlet.

对我来说，这简直是一种另类的疗愈方式。

And it's for me, it's kind of another form of therapy.

结果一下子被剥夺了，还被告知再也跑不了了，这真的很难接受。

So having that stripped away and being told you can't do that anymore was not I don't know.

这又成了我必须慢慢接受、并重新摸索的一件事。

It was another thing to add to the list of things I had to come to terms with and figure out from there.

真的吗。

Wow.

太惊人了。

Wow.

是的。

Yeah.

但我们知道结局不太一样，对吧？

But we know the ending is a little different, right?

我们知道你最后跑完了一个半程马拉松。

We know that you ended up running a half marathon.

说说你是怎么训练的，听说不能再跑步之后，你是怎么一步步做到的？

Talk to about training and how you were able to go about it after hearing that you weren't gonna be able to run anymore.

是的。

Yeah.

我想大概是2024年年中，我搬回了亨茨维尔，

So it was, I think, or mid twenty twenty four, I actually relocated back to Huntsville,

就是

which is

我现在住的地方，为了离父母近一点，他们都住这儿。

where I'm at now to be closer to my parents because they both live here.

我当时就想把身体状态重新调整回来。

And I was trying to get my health back on track.

后来出现了一些状况，我需要回到家人身边，让他们照顾我，有这个支持系统真的很重要。

We ran into some complications and things I just needed to kind of be back with my people who could take care of me and that having that support system.

我就跟妈妈提了这个想法。

And I brought the idea up to my mom.

我跟她说，我想试试看。

I kind of said, I think I want to try for it.

我不知道会怎么样。

I don't know how it will go.

我也不确定自己能不能做到。

I don't know if I can do it.

于是我就跟她说了这些。

So I mentioned that to her.

她完全支持我，愿意帮我。

She was totally on board with helping me out.

我们一起设计了一个不会太累的训练计划。

We designed a training program that was not too overwhelming.

我们努力让计划更轻松一些。

We tried to make it more manageable.

确实做了很多调整，毕竟就像我说的，身体条件不一样，得换个方式来安排。

We did have to adjust a lot just because, you know, we had a lot of like I said, it was just the physical capabilities were different, so I had to manage that a little bit differently.

但最终还是把训练计划给搭起来了。

But we put the program together.

周末跑长距离，平时就跑短一点。

I was doing my longer runs on the weekend, shorter runs during the week.

她还让我做力量训练，各种该做的都安排上了。

She had me doing strength training and all that good stuff.

我感觉自己比预想的准备得充分多了，不过说真的，我随时都能聊她一整天。

And I felt really I felt a lot more prepared than I thought I would, but I also, again, have I I mean, I'll I could talk about her all day, every day.

我妈妈是我见过最棒、最了不起的人。

My mom is the coolest, greatest person I ever.

哎呀。

And Aw.

我知道，这一切很大程度上都要归功于她，不只是因为她制定了训练计划，更因为她随时解答我的疑问，不断鼓励我，帮我严格执行计划，灵活调整，还认真倾听我身体发出的信号。

So I know that was so much of that was her, not just for putting the program together, but also being there to answer any questions and just to encourage me and help me doing everything that was on the plan and adjusting where we needed to and just listening to what my body was telling me.

是的。

Mhmm.

对。

Mhmm.

你能举个例子吗？很多人说要听从身体的信号，但——

Can you give an example of so often people say to listen to your body.

我的意思是，嗯——

But, I mean Mhmm.

每个人的情况其实都不一样。

I think that takes a different form for everybody.

没错。

And Yeah.

你有时候会想，我到底是真的训练过头了，该休息了，还是今天只是有点懒？

You think sometimes think, well, am I really overtrained and I should take it easy, or am I just being kinda lazy today?

所以你是懂的吧？

So you know?

我不是在暗示你有这种情况。

Like and I'm not implying that you were at all.

你能举个例子吗？就是你平时怎么听身体的信号的？

But, like, could you give an example of of, you know, kind of the form that took for you of listening to your body?

是的。

Yeah.

这确实是个学习过程，因为我以前老纠结，是不是自己太矫情了？

It was a learning curve for sure because I struggled with that a lot trying to decide, am I just being dramatic?

明明周六早上想跑八英里，可到底是真累了，还是身体真出了什么问题？

And I don't feel like getting out on a Saturday and running eight miles in the morning, or do I really is something really is something bigger actually happening that I need to feel out?

这真的很难判断。

And it was it was it was hard.

我知道这回答不够好，但对我而言，现在跑步特别难，因为我有严重的关节炎，加上狼疮是自身免疫病。

I I know that's not a very good not a very good answer, but for me, it was just my running for me now, I have really bad arthritis, with lupus being an autoimmune disease.

你的身体各方面都有点撑不住了。

Your body everything's kinda broken down.

我感觉自己比实际年龄老多了。

I feel a lot older than I am.

所以我只好开始认真听身体的声音。

And so I just kinda had to listen.

如果跑步时哪里疼，我会坚持一会儿，尤其是长跑的时候。

If something was hurting, I would stick with it for a little bit if I was on a longer run.

我一直在心里告诉自己：这不算疼。

And I was mentally telling myself, the pain it's not pain.

这只是一个不舒服的感觉。

It's a discomfort.

再说回我妈妈，她总说，你其实比自己想象的要强大得多。

And I again, going back to my mom, it's always you know, you have you're always capable of so much more than you think you are.

所以我还是继续跑下去了。

So I would keep going.

而且大多数时候，这种感觉都会消失。

And most most of the time, it would go away.

其实我只是需要让身体热起来。

And it was I just needed, you know, to get my body warmed up.

但有时候，那种轻微的不适会变成酸痛或者疼痛。这听起来可能有点傻，但我只能凭直觉和判断来决定，心想好吧。

But there were times where that little discomfort turned into a an ache or a pain that I I this it sounds silly, but it would just I would have to go based off of gut feeling and thinking, okay.

嗯，感觉哪里不太对劲。

Well, something doesn't feel quite right.

不管这意味着要放慢速度，调整跑步和走路的节奏，多走一会儿，还是干脆停下来休息。

And whether that meant slow, you know, changing my walk run splits to walking a little bit longer or, know, just changing maybe getting off.

我知道在人行道上跑步不太好，但我会试着稍微换个环境。

I know running on the sidewalk is not great, but kind of, you know, changing my environment a little bit.

所以我很大程度上依赖直觉，因为我觉得对我来说，最好的方式就是凭感觉，我觉得自己已经挺擅长察觉身体哪里不对劲了。

So I rely pretty heavily just on my gut feeling because I think, for me, that's the best way to know is just I feel like I've gotten pretty good at knowing when something is not feeling totally

不对劲。

right.

没错

That

听起来挺有道理的。

sounds sound to me.

你顺利完成了训练，接着比赛日就到了。

So you got through the training, and then race day arrives.

我知道那天的天气不太给力。

I understand that the weather was not super cooperative.

说说当时的情况吧。

Tell us about that.

确实不太行。

It was not.

比赛是在十二月举行的。

So the the race was in December.

是啊。

Uh-huh.

所以我本来就觉得会更冷一点，这倒没什么。

And so I fully expected it to be colder, which was fine.

但赛前看天气预报，说会有雨，这就不太理想了。

But watching the forecast leading up to it, it showed rain, which is not ideal.

到了比赛当天早上，确实很冷，而且整个天色都特别阴沉。

And then it got to race morning, and it was cold, but it was also really dreary.

倒不是下大雨。

It was not a full on rain.

而是整天都在下那种绵绵细雨。

It was that constant drizzle the entire day.

确实就是这样。

And that it was yeah.

说不上舒服，不过我也早有心理准备，没指望天气会完美，阳光明媚什么的。

It was not fun, but it kind of expected well, I wasn't expecting it to be perfect temperature, the sun shining.

嗯。

Uh-huh.

那是十二月中旬，我选这场赛事部分原因就是，我记得离我三十岁生日只差五天。

It was it was mid mid December, and that was part of why I chose that race specifically because it was, I think, five days before my thirtieth birthday.

这也是我选择跑这个距离的另一个原因，不是五公里。

And that was another reason for wanting to do that five not five k.

是半程马拉松。

It's half marathon.

抱歉。

Sorry.

我想看看自己是不是还能完成这样的挑战，同时也想在三十岁之前，完成一件重要的事。

Was to see if I was still capable of doing something like that, but also that was kind of my big thing before turning 30.

有些人喜欢在重要的人生节点前做些大事，而对我来说，这就是我想试试看的事。

Some people, you know, people like to do big things before they reach certain milestones and birthdays, and that just happened to be the thing I wanted to test out and see Yeah.

看看能不能成。

If it was gonna work.

对。

Yeah.

所以。

So.

对。

Yeah.

我知道你在比赛过程中经历了一些心理上的挣扎，是吧。

So and I I know you had some mental struggles during the races Mhmm.

我们每个人都会这样。

As as we all do.

是的。

Yeah.

你能跟我们说说那些经历，以及你是怎么应对的吗？

So can you tell us a bit about those and how you dealt with them?

对。

Yeah.

我觉得在比赛开始前，我比预想的要平静得多，这挺奇怪的，因为我平时是个很容易焦虑的人，常常会自己把自己搞得紧张，但一到现场，枪一响，比赛一开跑，焦虑就突然来了。

I think I up until the race start, I felt a lot calmer than I thought I would, which was kind of weird because I'm normally a pretty anxious person, and I get I can get myself worked up pretty easily, but we got there, you know, waist gun goes off, it starts, and then then the anxiety set in.

从心理上来说，我最难克服的就是学会对自己宽容，接受我再也做不到以前能做的事了，但这其实再正常不过。

And mentally, for me, the hardest the biggest thing that I struggled with was trying to give myself grace and knowing that I can't I know that I can't quite do the things I used to be able to do, which is totally normal.

这种事总会发生的。

You know, that happens.

每个人每天的状态都不一样。

It changes day to day for everyone.

今天你能做到的事，明天可能就做不到了，毕竟一切都在不断变化，但——

You might be able to do something today that you couldn't do tomorrow or, you know, if you're all things are always changing, but

是的。

Mhmm.

我努力不让自己沮丧，因为心里总想着要冲得太快，结果把自己逼得太紧。

It was trying not to get frustrated with myself because in my mind, I would get really caught up in trying to push myself going out too fast.

对。

Mhmm.

总觉得：哎，我状态还不错。

Thinking, oh, I feel fine.

都没问题。

It's all good.

然后我意识到，大概是在三英里之前吧，我完全偏离了原定的配速计划。

And then it hit me probably I think it was before mile three, and I was completely off my planned splits.

所以我走路的次数比我预想的要多得多，我尽量不让自己感到沮丧，并且听从身体的信号。

So I was walking a lot more than I thought I was gonna have to, and I just I was trying not to get frustrated and listening to my body.

不过我觉得，心理上最大的挑战就是得接受这个事实——说出来有点不好意思，但要是别人看我，会说，哦，她年纪还不大。

But I think mentally, the biggest thing was just having to come to terms with the fact that I and this is really silly to say it out loud, but if people were to look at me and say, oh, she's she's young ish.

你知道的，她三十岁了，看起来还挺有运动感的。

You know, she's 30 years old, looks relatively athletic.

我们原本以为你能表现得更好，或者速度更快一点，不管是什么情况，然后你得慢慢明白，其实背后有很多不为人知的细节，别人看不到，你也不了解。我知道你不该太在意别人的看法。

We we were expecting you to do better or be faster, whatever it was, and then having to kind me knowing, yeah, well, there's a lot behind the scenes that other people aren't seeing that you don't know, and I know you should not care what other people think.

我嘴上说不在意，但心里总还是会有一点点在意，你知道的。

And I say I don't, but there's always a little point, you know,

哪怕只是一点点，或者说总是会有那么一点。

a little or there's always

心里头总有个小声音，确实会这么想。

a little part in the back of my mind that definitely considers that.

但是

But

明白。

Mhmm.

对我来说，最大的挑战就是身体没法像我预期的那样全力发挥。

That was the biggest thing for me is just my body not being able to push my body as much as I thought I was going to be able to.

所以心里一直在反复挣扎：我觉得自己还能撑住，也确实在坚持，但表现出来的样子，跟我想的完全不一样。

And so there was just a lot of flip flop of, well, I think I can do it, and I'm I'm doing it, but it just looks a lot different than what I was imagining.

是的。

Yeah.

特别让人沮丧，但又得强迫自己别太纠结。

And very frustrating, but also having to not be frustrated and

对。

Mhmm.

我得给自己点认可和宽容，毕竟我坚持到了最后，也真的出现了，而且我一开始就没打算设定什么时间目标。

Give myself credit and grace for being there, showing up, and that was I don't think I really went into it with a time goal.

我整个想法就是，既然报了名，就得完成。

My whole thing was I signed up for it.

我必须把它做完。

I have to finish it.

对。

Mhmm.

最后就变成这样了。

That was kind of what it got to.

所以我还是完成了。

And so I I finished.

成绩上没什么特别亮眼的时间。

Not not anything super impressive time wise.

但对我来说，到最后我明白，时间其实根本不重要。

But to me, I at the end, it I realized that the time didn't matter.

我的意思是

I I mean

我完成了。

I did it.

我希望你给亚利桑那的那些医生发了消息，还给他们看了你戴着半程马拉松奖牌的照片。

I hope you, you know, sent a message to those doctors in Arizona and showed them a picture of you with your half marathon medal.

我的天啊。

I mean, come on.

是的。

Yeah.

那确实也是原因之一。

It was and that's also a thing.

我知道很多人都这样，但我特别容易被别人的怀疑推动。

I mean, I know so many people are like this, but I am very motivated by doubt from others.

我从小就是这样。

So I've been that way since I was young.

如果有人跟我说我做不到，我就会尽一切努力去完成，倒不是非得证明他们错了，但别人的怀疑我总是特别放在心上，会深深记在心里。

If somebody tells me I can't do something, I'm gonna do everything I can in my power to do it to kind of not to necessarily prove them wrong, but I feel like that doubt, I always take it really personally, and then it's internalized.

所以跑半程马拉松，主要是为了证明给自己看。

So the whole thing with the half marathon was proving it to myself.

对。

Mhmm.

当然，也有一点是为了给我的医生们看。

And, I mean, and a little bit to my doctors.

不过说真的，我主要还是为了自己，就想说一句：我做到了。

But, you know, I say it was mostly for myself just to say, yeah.

情况不一样了。

Things are different.

你的身体已经不比从前了。

Your body's not what it used to be.

我们遇到了很多困难，但即便如此，你依然能做到。

There's a lot of hurdles we had to overcome, but you you can still do it.

是的

Yeah.

你其实能做的比很多人以为的要多得多。

There's you can do a lot more than I I feel like so many people are like that.

我们能做的事情，往往远超自己的想象。

We can do a lot more than we give ourselves credit for.

你得愿意走出舒适区，虽然这并不总是让人愉快。

Just have to kind of you have to be willing to step out of your comfort zone, and it's not it's not always fun.

但我觉得值，只是你直到最后才明白，真的太值得了。

But I I think it's and you don't realize that until the end, but it was so worth it.

对

Yeah.

所以我特别高兴自己做到了。

So I was very happy I did it.

对

Yeah.

是的。

Yeah.

我们为你鼓掌，也非常感谢你与我们分享你的故事，考特尼。

Well, we applaud you, and and thank you so much for sharing your story with us, Courtney.

祝你一切顺利。

We wish you all the best.

谢谢。

Thank you.

非常感谢。

Thank you so much.

谢谢。

Thank you.

我们的下一位嘉宾是希拉里·帕克，她于2025年10月完成了人生第一场马拉松。

Our next guest is Hillary Parker who ran her first marathon in October 2025.

希拉里是亨茨维尔 YMCA 的业务合作总监，也是两个年幼儿子的母亲。

Hillary is the director of business partnerships at the YMCA in Huntsville, and she is the mom of two very young sons.

很高兴你能来参加。

So glad you could join us.

希拉里，欢迎你。

Hillary, welcome.

非常感谢你们邀请我。

Thank you so much for having me.

我特别兴奋。

I'm so excited.

希拉里，跟我们聊聊你的跑步经历吧。

Hillary, tell us a little bit about your running background.

是的。

Yeah.

我大学时开始业余跑步。

I started running in I started running recreationally in college.

高中时我就跑过步。

I ran in high school.

我以前一直喜欢运动。

I played sports.

所以那时候，跑步对我来说简直像惩罚。

So, you know, running was a form of punishment at that point.

上了大学后，我开始跑步，主要是想对抗新生体重增加，就是大家说的那十几斤脂肪。

And then I got to college and started just running honestly to combat the freshman 15 or, you know, however much weight you they say you're gonna you're gonna gain your freshman year.

我开始跑步，主要是因为它方便。

And I started running mostly just because it was accessible.

只要穿上鞋子、套上短裤，随时就能出门跑起来。

So, like, I just had to put on a pair of shoes, put on some shorts, and I could just go.

大概十年前我搬到亨茨维尔时，在一家运动用品店工作，有个同事特别爱跑步。

And so I started then, and then I'm when I moved to Huntsville about ten years ago, I worked at a athletic store, and one of my coworkers was a big runner.

亨茨维尔的跑步氛围特别好。

And Huntsville has a wonderful running community.

各种比赛、跑团多得是，跑步的机会到处都是。

Are so many races, so many run clubs, so much opportunity for running.

听他这么一说，我又重新爱上了跑步，也就是搬到亨茨维尔之后，我才真正开始参加比赛，全身心投入进去。

And so hearing him talk about it, you know, just reignited that love for running for me, and, that was really when I moved to Huntsville was really when I started racing and, really getting into it.

真好。

Nice.

真好。

Nice.

真好。

Nice.

能跟我们聊聊吗？在去年秋天跑第一场马拉松之前，你都参加过哪些比赛？

And talk to us a little bit about, you know, the races that you did do prior to your first your first marathon last fall.

我当然是从五公里开始的。

So I started, of course, with five k's.

那很简单。

I mean, that was easy.

才三英里而已。

It was three miles.

这个目标很现实。

It was attainable.

这样的比赛多的是。

There were plenty of them.

对我来说挺轻松的。

That was easy for me.

后来我就开始跑一些十公里了。

And, then I started doing a few 10 Ks.

我想我第一次跑十公里，是在亨茨维尔阵亡将士纪念日那天，叫棉花巷赛道。

I think probably the first 10 K I did, there's one, in Huntsville on Memorial Day called Cotton Row.

我跑过好几次棉花巷了。

And, I've done Cotton Row.

前几天我还在想，我到底跑过多少回了。

I was trying to think the other day how many times I've done it.

算起来大概有七八年了吧。

I mean, it's probably been seven or eight years.

这是一项很好的传统，既然到了阵亡将士纪念日，大家都会去跑Cotton Row。

It's just a a good traditional it's Memorial Day, so you're running Cotton Row.

那是我第一次跑十公里，之后我就决定训练参加半程马拉松。

That was really my first 10 k, and then I decided train for a half marathon.

我第一次跑半程马拉松时，紧张得要命。

And my first half marathon was I was so anxious, so nervous.

我根本没有跑步计划，没有教练，什么规划都没有。

I had no running plan, no coach, no, I no plan, no strategy.

我就这么出去跑了一段，然后直接去参加了我的第一场半程马拉松。

I just kinda went out there and ran a little bit and then went and did my first half marathon.

那是在纳什维尔。

And that was in Nashville.

是摇滚乐半程马拉松。

It was the rock and roll half.

我跑得特别慢，但毕竟跑完了，拿到了奖牌，特别有成就感。

I mean, I was so slow, but, you know, I finished it, and I had my medal, and I was so proud.

于是我回去翻了翻记录。

And so I did, I went back and looked.

之前我已经跑过七场半程马拉松，这次才是我的第一场全程马拉松。

I had ran seven half marathons before, my first marathon.

所以到现在，我最喜欢的还是半程马拉松。

And so that's still probably my favorite distance is the half.

不过呢，我也挺想了解一下的。

But, yeah, I'm and I would like to know.

我是个公路跑者。

I am a roadrunner.

我不跑山地赛道。

I am not a trail runner.

我从来没跑过越野路线。

I have never ran trails.

那种路线让我觉得特别有压力。

That is super intimidating to me.

不是。

Not.

我跟那个世界完全没关系。

I'm nowhere in that world.

哦，没关系的。

Oh, it's it's it's fine.

真的没事。

It's fine.

对。

Yep.

对。

Yep.

对。

Yep.

所以，希拉里，如果我算得没错的话，你决定开始的时候，你两个儿子大概是一岁和四岁，是这样吗？

So so, Hillary, if I'm doing the math correctly, your boys were basically one and four when you opted to take is that right?

他们当时应该是三岁和一岁。

They were would have been one and three.

哦，哦，哦，那就更让人望而生畏了。

Oh, oh, oh, even more daunting Yeah.

你当时决定去跑一场马拉松。

When you opted to take on a marathon.

那你为什么还主动给自己加这么大的挑战呢？

So why did you decide to add that challenge to your plate?

问得好。

Great question.

问得好。

Great question.

说实话，我突然成了单亲妈妈，经历了离婚，生活中一堆事完全失控。

Well, if I'm being totally honest, I unexpectedly became a single mom and got a divorce and, I had a lot of stuff happening in my life that I could not control.

我这个人一向很有条理。

And I did I'm very type A.

我喜欢掌控一切。

I like to control things.

所以跑步一直是我转移注意力的方式，尤其是这几年，只要拼命跑，就没空去想那些烦心事——毕竟我得专心别把自己跑没了。

And so, running has always been, and especially in the past few years, has been a way for me to not think about my thoughts if I don't want to because I'm just so focused on, you know, not trying to die.

于是我心想，算了。

And so I was like, you know what?

到现在我已经跑过那么多半程了。

I've done so many halves at this point.

为什么不试试呢？

Why not?

为什么不挑战一下？

Why not try?

我一直都在考虑要不要跑个全程马拉松。

I've always kinda thought about a marathon.

而且，跑的半程越多，我就越觉得，终点其实也没那么远。

And, you know, of course, the more halves I do, the more I think I went at the end.

也许我可以再试一次，就是掉头，把整个路程再跑一遍。

Maybe I could do that again, you know, just turn around and do the whole thing again.

看起来也没那么可怕。

It doesn't seem so daunting.

所以那时候，我觉得生活已经够乱了。

And so, yeah, at that point in my life, I was like, it's already chaotic enough.

那就再加一件事吧，但至少在这件事上，我还能掌控一点。

I'll just throw in one more thing, but I'll have a little bit of control in this aspect.

我真的很喜欢这一点。

I I love that.

我真的特别喜欢。

I I really do.

我觉得这太棒了。

I think that's fantastic.

这真是个重新找回自己的好办法，你说是吧？

What a great way to get your feet back underneath yourself, you know?

是的

Yeah.

所以，克里斯蒂是你的教练。

So, Christy was your coach.

对吗？

Is that correct?

没错。

She was.

对。

Yeah.

明白了。

Okay.

那你当时为什么决定请一位教练来指导训练呢？

And what made you decide to hire a coach for the training?

跟半程马拉松的情况有点类似。

Kind of sort of the same as a half marathon.

我是第一次跑马拉松，根本不知道从哪儿开始。

I mean, I had never done a marathon before, and I had no idea where to start.

这还是我头一回请跑步教练，完全没经验。

I had no idea, this was my and this was my very first time ever having a running coach.

之前我跑过七个半程马拉松，全靠自己摸索，慢慢知道哪些该做、哪些不该做。

I had done seven half marathons and just kinda trial and error figured out what I should do and shouldn't do.

我知道跑26英里太长了，风险很大。

And I knew that running 26 miles was too long.

如果方法不对，我很容易就受伤了。

I knew I could get really hurt really fast if I didn't do this the right way.

就像你说的，我家里还有小孩。

And like you said, I had small kids.

所以请教练确实是明智的选择。

I it was the smart thing to do.

我认识Christy，了解她的背景，心里觉得，还是信任她比较靠谱。

And I I knew Christy, and I knew her background, and and I thought, you know, if I trusted her mostly.

我想，好吧。

And I thought, okay.

如果有人能帮我完成这场马拉松，那一定就是她了。

If someone's going to be able to get me through to do this marathon, it's gonna be her.

太好了。

Excellent.

不错。

Nice.

好的。

Okay.

你选择了全程马拉松，而且我们已经知道你住在阿拉巴马州。

So you chose a full marathon, and we've established that you live in Alabama.

那你有没有担心过在高温高湿的环境下进行长距离训练？

So were you concerned about training long distances in the heat and humidity?

说来好笑，我压根儿没想过这个问题。

You know what's so funny is I never thought about that.

我当时就觉得，这问题简直太明显了。

And I, you know, that it's such a, like, duh question.

但我真的就是觉得，没错。

But I was so, I think I was just like, yeah.

我要跑一场马拉松。

I'm gonna do a marathon.

我要报名，这主意听起来很棒。

I'm gonna do it, and I'm gonna sign up, and that sounds great.

那完全是临时起意的决定。

And I just was it was such a spontaneous decision.

我根本没想过这个问题。

I did not think about that.

但真希望你能看看那段时间克里斯蒂和我之间的所有视频留言，那会儿是六月和七月。

But I wish you could go back to all of the, the video messages between Christy and I during that time because it was June and July.

我后来回看了自己的训练记录。

I looked back at my training.

我们六月份开始训练。

We started training in June.

就像你说的，气温高达一百华氏度。

And like you said, it's, you know, 100 degrees.

湿度也接近百分之百。

The humidity's 100%.

阿拉巴马州热得不行。

It is hot in Alabama.

而且我还有孩子，所以没法一大早就起床去跑步。

And so and I had kids, so I couldn't get get up first thing in the morning and go train.

这根本不可能。

That was not possible.

所以我大部分时间都是在下午训练。

So I was training in the afternoons most of the time.

所以

And so

我本来想

I would I

我经常跟克里斯蒂说，我真的受不了了。

would tell Christy all the time, I hate this.

我不想干了。

I don't wanna do this.

热得要命。

It's so hot.

我怎么会觉得这事儿是个好主意？

Why am I why did I think this was a good idea?

我天天抱怨，她总说：等你参加秋季比赛的时候，你会回想起这段经历，那时候你会明白她说的是什么。

I mean, it was constant complaining, and she would always say, When you do your fall race, you're gonna re like, what did she say?

她说，你会记住这些，它们会让你变得更好、更快、更强。

She says, You're going to, you know, remember this, and it's gonna make you better and faster and stronger.

那时候我就觉得，随她去吧。

And at the time, I was like, Whatever.