100英里超级马拉松训练技巧与经验

我就问，那你为什么非得要一周跑一百英里呢？

And I'm like, Okay, well, why do you want to hit 100 miles in a week?

他们就说，当然啦，这挺酷的。

And it's like, Yeah, of course, it's cool.

这听起来很厉害。

It's sexy.

是个整数，好看。

It's a round number.

一周跑三位数的里程，多有成就感。

It's like triple digits for weekly mileage.

但人们总说，我看别人都是这么跑的，等等。

But people are like, Oh, I see other people doing it or anything.

我经常说的一点是，你是高训练量还是低训练量的运动员，其实要看你自己。

But the thing I always say too is that being a high volume or a low volume athlete is also relative on you.

有些人更适合高训练量。

Some people respond better to high volume.

有些人更适合低强度训练，这并不是因为谁比谁更优秀。

Some people respond better to low volume, not because one athlete is better than the other.

首先，每个人的基因对训练刺激的反应本来就不一样。

It's just because genetically people respond to different stimuli differently, number one.

其次，就像你说的，克里斯蒂安，如果一个人有孩子、有全职工作，时间有限，得确保生活各方面不崩盘，那对他来说，高强度训练计划可能并不合适，不像那些时间充裕、能充分恢复的人，想练多少就练多少。

And number two is, like you said, Christian, without blowing up your life, is that the person who has kids and a full time job and only has a finite amount of time to make sure all those things don't get blown up, a high volume plan for that person is probably not as ideal as someone who has all the time in the world to recover and they can just do as much as they can.

所以这完全是相对的，但一切都要从你刚才说的那个最低上限开始。

And so it's all a relative thing, but it all starts at that minimum maximum, like you said.

如果你能在不打乱生活节奏的前提下把训练量再往上提一点，那当然更好，从耐久性角度看确实有利。

And yeah, if you can get up higher to that without blowing your life, great, because that would be durability standpoint.

但说到训练量的上限，根本不存在一刀切的答案。

But it is not a one size fit all kind of answer in terms of the top end of where someone can build to.

这么说真的很到位。

So that's really good.

莉兹，是你最先提到这个话题的，你对这种训练量的处理方式有什么看法？特别是针对百英里跑者来说。

Liz, you were the one that kind of brought this up into like, what are your thoughts on this approach, like in terms of like approaching volume, all that kind of stuff when it comes to 100 milers?

我显然和克里斯蒂安、乔的训练方式非常相似。

I obviously follow very similar to Christian and Joe.

我们三个人的指导理念都是一样的。

We all coach and teach the same way.

我们始终坚持最小最大原则。

We follow the minimum maximal principle.

如果能多做一点，当然可以多做一点。

If we could have a little bit more, we could have a little bit more.

经常有人问我，或者提出很多请求，问能不能在训练中跑满100英里。

I've been asked and have had so many requests of like, can I hit 100 miles in training?

我训练时能跑够100英里吗？

Will I hit 100 miles in training?

这种做法在社交媒体上很常见，大家都想试试。

And it is a very thing that you see on social media and everyone wants to do it.

我从你那儿，乔，学到了一点：我总会先问为什么。

And I've learned this from you, Joe, but I always ask why.

作为教练，最常被问到的问题就是：你到底为什么想做这件事？

It's like, you know, the million dollar question as a coach is always asking, like, why someone wants to do something.

很多时候，原因只是他们在社交媒体上看到了别人这么做。

And a lot of times, it's will they see it on social media?

我完全理解，我自己也经常刷到各种内容，看得多了难免心动。

And, you know, I completely understand I see a lot of stuff on social media too.

但更重要的是，就像你们刚才说的，如果真能完成，我当然希望你能做到，这太棒了。

But I think more importantly, like, falling off or falling with what you guys were saying, like, it's just if we could get it to happen, of course, I would love for you to do it.

这确实会让人特别有成就感。

It would, you know, be awesome.

但大多数人，尤其是第一次跑100英里，其实很难在训练高峰期达到每周100英里，这取决于你个人的生活状态，现实往往没想象中那么容易。

But majority of people on their especially their first 100, you probably won't hit a 100 miles in training, you know, depending on who you are and, like, the life that you are living outside of running, you know, usually, it's not as easy as one would think to hit a 100 miles in one week in the peak of training.

我平时带的运动员，训练量一般在50到80英里之间，但他们照样能顺利完成100英里的目标。

You know, a lot of times I anywhere from as low as 50 to as high as 80 in my normal bit of coaching and the athletes I handle, and they go out and crush a 100 still.

他们没在巅峰训练期跑满100英里，但到了正式比赛时，全都达成了目标。

You know, they didn't hit a 100 in peak training, but they hit all their goals in their first 100 or in a 100.

所以你要记住，网上看到的那些，往往没那么夸张。

So, you know, always keeping in mind that, like, what you see online is not always what it's cracked up to be.

说到训练时间，为什么我们更看重这个而不是里程数，我来举个例子——那就是海拔和环境。

And, you know, going off of the time on fee and why we do that compared to mileage, and I'm gonna use this as a great example, is elevation and or environment.

我有些学员在山地训练，每周花十个小时，但跑的里程很少，垂直爬升却特别高。

Like, I have people that are training on super verty things and, you know, spending, say, ten hours a week, but they have so much vert, very low miles.

相比之下，佛罗里达那边的人跑的都是平路，里程数高，垂直爬升几乎可以忽略，总量上自然跑得更多。

In comparison to someone here in Florida that is running flat and getting all of the miles, very little vert, and they are, you know, high mileage in a sense with their higher amount of volume.

所以这些因素也得考虑进去。

So it's always keeping things like that in consideration too.

准备山地赛的跑者，里程数通常会低一些，因为他们爬升太多；而跑平路的人，可能配速更快，里程自然就多了。

You know, like someone that's training for a mountainous race is gonna have essentially lower miles because they have a lot more VRT on their hands compared to someone that is running something flat and they're maybe going after it a little bit faster.

他们跑的里程，确实会比山地跑者多。

They're gonna have more miles in comparison.

总之，这些情况都得放在心上，我觉得特别重要。

So, like, you know, keeping things like that in mind, I think, is really important.

以前，我觉得很多人——包括我自己——根本不会去想这些事。

Think a lot of people, I know myself included, back in the day is I never thought about those things.

我当时就想，嗨，只要拼命跑，能跑多远就跑多远，看结果怎么样。

I was like, oh, I just wanna go out and rip as much as I possibly can and see how see how it goes.

但你现在得考虑得多得多。

But, you know, you you have to put way more into consideration.

大家好。

Hey, everybody.

简单说一下。

Real quick.

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节目简介里有那个测验链接，点开就知道是什么拖了你的后腿，然后你可以据此调整超马训练策略，再跟我免费沟通，拿到一份专属行动计划。

Check the link in the show notes for that quiz to find out what's holding you back so you can dial in your ultra strategies and talk with me to get a free action plan.

大家好，简单说一下。

Hey everybody, real quick.

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百分之百有效。

100%.

没错。

Yeah.

我觉得这事儿其实挺讲究时间分配的，具体效果还得看你在哪儿跑。

And I think like it is one of those things where it's more like that time on fee kind of matters, and then it varies based on where it's at.

我以前听过一个词，特别有意思。

I heard this term once, and it's really funny.

他们管这叫‘平地极限’——你一周跑一百英里，但如果全是平路，花的时间一样，可一旦换成山地，爬升量猛增，实际跑的里程反而会少很多。

They call it flat maxing, where it's like, You can get 100 miles in a week, but if you're running all on flats and you take the same amount of time and now you drop yourself in the mountains doing a crap ton of vert, you're just going to get a lower amount of volume just based on that.

我不该说‘量’，应该说是更低的跑量，不是训练量。

I shouldn't say volume, but lower amount of mileage, not volume.

所以，跑量数字并不总是关键。

And so it's not always about the mileage number.

真正重要的是保证最少的脚部着地时间，每英里有合适的爬升高度，别太纠结于某个具体数字，尤其是想到我第一次跑100英里时，回头看我的训练数据，峰值那周我跑了87英里和90英里。

It's really just making sure that you have the minimum amount of time on feet, the right vert per mile, and not getting so caught up on a specific number when it comes to these things, especially because I think even if I'm looking at my first 100 mile race, even if I'm just pulling up the volume that I had here, yeah, I think my peak week mileage wise is 87 miles and 90 miles.

所以没错，我当时已经挺接近了，但还是没达到。

So yeah, I mean, I was getting a little close, but still nothing.

但我根本没做好跑100英里的准备，就是因为没跑够那个里程数。

But I was not prepared for that 100 just based on not hitting that 100 mile mark.

我带过一些跑者，他们跑100英里特别成功，但训练量比这少得多。

And listen, I've coached people who have been really successful at 100 miles running way less.

也有不少人跑100英里把我给超过了，他们的跑量远不如我。

And I've had people who beat me in 100 mile races running way less than I have.

所以，训练量并不是决定成败的唯一因素。

So it's like the amount of volume is not the sure determinant of success.

关键是找到你能安全承受的最大量，既不会搞垮自己的生活，又能确保达到最低限度——这一点真的特别重要。

It's like finding the most volume that you can do safely, personally, without blowing up your life and also making sure that you got that minimum amount, which is really, really key.

从耐力的角度来看，我觉得最重要的是把握好度：既要跑够量，又不能过头，否则身体系统就会崩溃，这点非常关键。

So I think that's a really good part from a durability standpoint that I think people just need to make sure that you're doing enough, but also that you're not doing too much to the point where you're just blowing the systems up, which is really there.

咱们来聊聊跑一百英里的实际执行问题。

Let's kind of talk about the execution of 100 miles.

执行层面确实很不一样，你说五十公里和一百公里听起来差距不大，对吧？

So, right, like the execution part, because I think executing 100 miler is gravely different than Whereas I think if you take a 50 ks versus 100 ks, very similar, right?

毕竟只多出十二英里而已。

Because it's only a 12 mile distance.

但一百英里完全不同，根本找不到其他距离能跟它相提并论。

Now you're going for 100 miles where there's not even a lot, really any distance that's remotely close to it.

所以莉兹，你觉得我该怎么做？

So Liz, what kind of go for me?

从执行角度来说，有哪些关键点是大家必须注意的，才能顺利完赛，或者为下一次更好地冲击一百英里做准备？

What are some considerations that people got to take from the execution standpoint to help them to really nail down either their first 100 mile race or trying to dial in one to be more optimized for another go at it?

我觉得最重要的一点，很多人都听过：就算你没有明确的时间目标，也最好有个大概的配速表，知道什么时候能见到补给团队，或者什么时候到达补给站，这样心里才有数。因为一跑几个小时，真容易心里发毛，脑子里就冒出来：天啊，现在几点了？

I think one of the most important things, and everyone probably hears this, is even if you don't have a time goal, have an estimated, like, pace chart or something to know, a, when you're gonna see crew, if you have crew, or when you'll be at aid stations to give yourself a good reference of time, you know, because when you're out there for hours on then, it can get really just kinda daunting when you're like, crap.

现在几点了？

What time is it?

我这时候该到哪儿了？

Am I supposed to be here when?

尤其是那些关门时间很紧的比赛，更得留心。

And and especially races have tight cutoffs or anything like that.

然后就是尽可能做好万全准备。

And then, like, being prepared as possible.

我总是跟我的学员，也包括我自己说，哪怕你准备得再充分，也得做好心理准备——万一半路出岔子，比如跑了十五英里就得临时调整计划，这事儿真可能发生。

You know, I always tell my athletes and myself included, like, I wanna be as prepared as possible with the understanding that shit could hit the fan, and you could be out there readjusting things, you know, 15 miles into the race that you're training for.

但我觉得，当你真准备好了，心里也清楚：这事可能出问题，也可能出问题，但同时，一切也可能顺顺利利，全都按计划走。训练时如果能有个时间参考，比如知道这个补给站必须在几点前进出，

But I feel like when you are prepared and have the idea, like, this could go wrong, this could go wrong, but also this could all go right and that all this could go right too and, you know, like, the more prepared you are and having that little bit of, like, time reference within training to know, I need to be in and out of this aid station at this point.

到这儿也得在什么时间点上。

I need to be here at this point.

如果我这时候能跑到50英里，那就太棒了。

If I could get to 50 miles around this time, that would be awesome.

在我看来，这些是准备充分的关键点，尤其是你第一次参加长跑，或者想挑战100英里的新目标或个人纪录时。

Like, those are just some of the, in my opinion, most important things to, you know, be as prepared as possible when going out for your first or, you know, to tackle a new new time goal or PR in a 100.

是的。

Yeah.

那个配速表我真的特别推崇，哪怕你没定具体时间目标，它也能帮你合理规划。

Because, like, that pace chart, I am a big, big fan of that, even if people aren't setting the time goal, because that pace chart can help you to plan accordingly.

说实话，很多人去跑半马、全马，甚至50公里，都完全是凭感觉上路。

Genuinely believe people can go and wing a half marathon or a marathon or even 50 ks.

但我并不推荐这么做。

I don't advise it.

我不是说你不能凭感觉去跑。

I'm not saying don't go ahead and wing it.

但我觉得，大多数人其实根本没法靠瞎跑搞定。

But I think most people can just wing it, really.

他们能做到，你也能完成。

They can and you will get it done.

但你能完成得漂亮吗？

Will you get it done well?

大概率不行。

Probably not.

但你至少能完成。

But you will get it done.

我觉得没人能随便跑完一百英里。

I don't think anyone can wing a 100Miler.

就这么瞎跑，完全不准备。

Just wing it, fully wing it.

之所以要做配速表，主要是为了规划好每个补给站之间该吃多少东西。

Mostly from the standpoint of the planning standpoint of the reason why you make the pace chart is it plans how much nutrition you need between each aid station.

它还能帮你安排好什么时候进入夜间路段，确保你带好头灯。

It plans like, Oh, when are you going to hit the night section to make sure you have a headlamp?

你是不是要在晚上通过这一段？

Are you hitting this section at nighttime?

你需要多带点保暖装备吗？

Do you need extra cold gear?

你打算什么时候过河？

When are you crossing the water crossing?

什么时候能换一双袜子？

And when do you get to change your socks again?

这些细节要是没规划好，很容易越拖越大，最后直接毁掉你的比赛。

There's just so many of those things that if you don't plan accordingly, can spiral into big issues that can ultimately derail or even just completely ruin your race.

所以，我觉得制定配速表真的特别重要。

And so having that pace chart, I think, is so, so important.

至于50公里，其实也还是值得做个配速表，毕竟你得估算每段补给站之间的时间，还有剩下多少体力。

Whereas 50 ks or Yeah, it's still important to make a pace chart because you do want your estimated splits, how much time between an aid station, how much left to have on there too.

但100英里的容错空间小得多，一个小失误就可能演变成大问题。

But the margin of error is way thinner when it comes to 100 miles because one of those small mistakes can just spiral into something huge.

尤其是在一百英里的比赛中，补给站之间的距离通常更长，你得确保带足能量和水分，千万别在这上面掉队。

Especially with a 100 milers where you have more distance between aid stations typically, which you want to make sure you have enough fuel and enough water because you don't want to get behind on that.

所以，这个建议真的非常好。

So yeah, really, really great tip.

克里斯蒂安，我也想问问你。

Christian, same question to you.

跑一百英里，你最想给跑者哪条关键建议，帮他们稳住节奏？

Execution for a 100 miles, what's kind of your big tip to help people lock in for that?

我觉得谈执行之前，必须先谈周全的计划。

I think it's really impossible to talk about execution without talking about having proper planning.

这一点适用于你刚才提到的所有方面——饮食、装备，还有各种细节。

And, you know, that goes, like, across the board for all the things you just mentioned, nutrition, you know, gear that you're going to need, those kinds of things.

从执行的角度来看，我们那种基于主观疲劳感的训练方式有个特别好的地方：当你开始一场百英里比赛时——其实任何比赛都一样，但百英里尤其明显——如果你连旁边的人说话都接不上，那说明你跑得太猛了。

And I think one of the best parts about the style of training that we do going off of RPE and that kind of thing from an execution standpoint is when you start a 100 mile racer, and a lot of times any races, but specifically a 100 miler, if you can't have a conversation with the person next to you, you're running way too hard.

我永远记得我第一次参赛时的前四分之一英里，一出发就是陡坡，旁边那人一边喘着气，一边问我来自哪儿。

I will never forget the first quarter mile of my first race, it goes, it starts going straight uphill immediately and the guy next to me is trying to ask where I'm from, and he is, like, wheezing.

我当时就想，老兄，这之后还有99英里呢。

And I'm like, brother, we got 99 miles after this one.

如果觉得太吃力，不妨放慢点，跟别人聊聊天也无妨。

You can talk to someone else if you need to slow down a little bit.

我们用的RPE标准，就是让你能边跑边说话，这样自然会慢一点，但千万别一开始就把自己逼进死胡同。

So using those RPEs that we use of that being able to be at a conversational pace, because you're naturally gonna slow down a little bit, but you don't wanna put yourself in a hole immediately.

在100英里比赛中走路，完全没问题。

And it's it's okay to walk in a 100 miler.

很多人第一次跑100英里，总想着那些专业选手能跑出十六个半小时，但你第一次跑，根本没必要这样。上坡时走一走、吃点东西、在补给站停个三分钟，这些都完全可以纳入你的计划。你得提前做好心理准备——这很可能是你这辈子最难的一件事。

I think a lot of people forget if they're coming to their first 100 miler, they're like, how do all these professionals, they do this in you know, sixteen and a half hours, and it's like, for your first one, you don't have to do that, like, you're gonna walk up some hills, you're gonna walk and eat a little bit, you might stop at an aid station for three minutes, like all of these things can be built into your plan, and just going in with the expectation of this is probably going to be the hardest thing I've ever done.

现在因为社交媒体，大家觉得跑100英里已经很普遍了，反而忘了这一点。就算你很有经验，100英里依然极其艰难。

And I think we've lost a little bit of that because of like social media and it's become so commonplace to run a 100 miler that even if you're experienced, 100 milers are still incredibly hard.

从执行角度来说，你要给自己留点余地：这是我的计划，我会尽力执行。但万一出了状况，调整一下也没关系，慢下来、熬过低谷都没问题。只要你继续往前走，就有机会重新找回节奏，哪怕达不到原定目标，至少还能争取B目标。

So from an execution standpoint, give yourself the grace to say this is my plan and I'm going to stick to it the best I can, but when things inevitably go wrong, like I it is okay that I pivot, it is okay that I slow down and just deal with a low for a little while, because ultimately, if you keep pushing forward, then you're just giving yourself that opportunity to turn things around and maybe get back on plan or maybe still strive for that B goal instead of that A goal.

但归根结底，一切还是靠充分的准备。

But it really boils down to all the preparation.

是的，没错。

Yeah, for sure.

我觉得做好充分准备很重要，但同时也要明白，万一需要调整计划，这同样关键。

And I think having that good prep, but also the dichotomy of knowing that, hey, I might need to flip the script is huge.

准备充分当然好，但要是太死板地按计划来，反而可能出问题，明明该停下来修整，却硬撑着往前冲。

Because I think being prepared is great, but almost being too rigid to the plan can be wrong because you just keep barreling through something that needs to be fixed.

外面的情况就是这样，一件小事没处理好，就会引发一连串问题，最后搞成这样。

And again, one small thing spirals into another out there and then you end up doing this.

就像我们之前说的，意外总会出现，这时候能灵活调整、及时应对，特别重要。

And like we talked about earlier, unexpected things pop up and you need to pivot and adapt, which is huge.

我还特别赞同你提到的配速问题，这真的太关键了。

I also love that you talked about the pacing thing because it is so freaking important.

我最早那位教练扎克·比特，他是这个时代最顶尖的百英里跑者之一，曾经跑出过全世界最快的百英里成绩。

A quote that my first coach who I ever worked with, Zach Bitter, who is one of the greatest 100miler athletes of our time, literally was the fastest 100miler on planet earth in the universe at one point, ran the fastest time.

我当初问他这个问题，其实没真正懂，后来才慢慢明白背后的原理。

I asked him, and I didn't understand it until later I truly understood the mechanics behind it.

但我问他：老兄，这100英里我该怎么配速？

But I said, Dude, how should I pace this 100 miler?

他当然也给了我不少具体的建议。

And he goes And of course, he gave me actual tips and everything too.

但他一开始说的是这个。

But he started off with this.

他说：老兄，如果你觉得你太慢了，那就再慢一点。

He was like, Dude, if you think you're going too slow, go slower.

我那时候完全想不通。

And it never made sense to me.

后来我才明白，在比赛刚开始时，你状态正好、身体放松、情绪高涨，肾上腺素爆棚，感觉好像自己根本没用力，但实际上可能已经喘得不行了，这时候你得冷静下来，给自己降降温。

And then realizing that when you're in these races and you start, you're tapered, you're fresh, you're excited, that you have so much adrenaline pumping that it feels like you're generally going easy, but you might be like that guy who's huffing and puffing and you do need to gut check yourself and bring yourself down.

因为肾上腺素一上来，你就会觉得速度特别慢。

And it's going to feel a lot slower because you have all this adrenaline pumping.

就像你说的，你还有99英里要跑呢。

And like you said, you have 99 miles to go.

如果你起步太猛，肯定撑不住。

If you go out way too hard, it's going to crash for sure.

所以，我也特别认同这种配速思路。

So yeah, I love that pacing perspective too.

我觉得跑一百英里时，执行层面最重要的一点，就是得保持营养摄入的稳定性。

I think one of the biggest things when it comes to the execution part of 100 miles that I always really like to just kind of dial in is being consistent with fueling.

这确实是百英里比赛中最难的部分。

I think that's the hardest thing in 100 miles.

问题不在于你会不会胃不舒服。

It's not whether or not you get stomach issues.

当然，肠胃问题确实是头号杀手，但我觉得，不是说脱水或者营养计划没做好才会引发这些问题，更多时候，根本原因就是你没坚持规律摄入。

It's not like, yeah, of course, GI issues are the number one cause, but I don't think Yes, GI issues can be caused by lack of hydration or not having a good nutrition plan, but I think most of it comes down to just not being consistent.

说实话吧。

Because let's be real.

如果你在想，我每小时得摄入六到十克碳水化合物。

If you're thinking about, Okay, I got to get in 60 to 100 grams of carbs per hour.

想想一场100英里的比赛，你可能每小时跑24到30公里，我记得你那次用了145个小时。

And if you think about a 100 mile race where you're going like 24, maybe upward to 30, I think you were at one hundred and forty five hours.

要持续这么长时间，每小时都吃那么多碳水，真的不容易。

Like, have to Like, that's a long time to be eating that many carbs an hour.

我跟你说，能量胶在第10英里时味道还不错，但到第80英里就没法吃了。

And let me tell you, gels do not taste as good as they do at mile 10 as they do at mile 80.

我保证，真的会变难吃。

I promise you that.

一点都没错，就是难吃。

They do not.

但你得逼自己克服这个心理障碍。

But it's like, you got to get over that.

再难吃也得吃下去。

Like, you got to get over that and eat it.

如果你实在吃不下，那就得提前准备好备选方案，总得想办法往肚子里塞点东西。

And if you really don't want to eat it, you better have a backup plan that you're going to put something down.

我觉得在补给上保持稳定，这一点太关键了。

And I think to develop that consistency with fueling is so, so huge.

我刚结束一个运动员的通话，因为我们有个测验，做完之后他们可以预约和我一对一交流。

Like, I even just got off a call, with an athlete because we're doing that quiz where people can book and they can book a call with me after.

他聊到自己的补给策略，问我最大的提升空间在哪。

And literally he was talking about his fueling and he was like, What's the biggest opportunity?

我直接跟他说：兄弟，你就先做到稳定。

I was like, Bro, just get consistent.

补给这块，关键是保持稳定。

Just get consistent with the fueling.

每小时都要确保摄入足够的量，别掉队。

Make sure that you're hitting the number every single hour, that you're staying on top of it.

如果吃腻了，就想想还有什么能勉强吃下去。

If you do get palate fatigue, see what you can get down.

哪怕只能吃下同样的东西，也别偷懒，照吃不误。

And even if you can take down the same thing, do it.

人们就是在这里掉队的，因为他们开始断断续续地吃。

And that's where I think people lose off because they get inconsistent with it.

他们不想吃东西了，干脆就不吃了。

They don't feel like eating anymore, so they don't eat anything.

然后就陷入恶性循环。

And then the downward spiral begins.

所以我觉得，从实际角度来说，关键是要训练自己，哪怕没胃口也要吃。

And so I think really getting consistent, I think from a practical standpoint, the way they do it is like you just gotta train yourself mentally to eat when you don't feel like it.

这真的是最重要的一点。

Like, that that is just the biggest thing.

就像你跑了80英里之后，明明已经精疲力尽，但前面还有20英里，这时候你明知道接下来的20英里不会舒服，但你还是会咬牙坚持下去。

Just like you are going to keep going and moving at mile 80 when you've already ran, 80 miles in the day and you got 20 more theoretically, that moment, going those next 20 miles is probably not going to be comfortable, but you're going to do it anyways.

所以当你跑到60英里，该吃能量胶了，没错，这时候吃肯定不会舒服。

And so if you're at mile 60 and you need to eat that gel, yeah, it's probably not going be comfortable.

它不可能像牛排那样美味。

It's not going to taste like a sirloin steak.

这玩意儿吃起来就是他妈的能量胶，一堆糖，你都已经吃了好几磅了。

It's it's going to fucking taste like a, you know, a freaking gel that's just, you know, a bunch of sugar and, like, you've already consumed, like, you know, pounds of it.

但你还是得吃。

But, like, you got to do it.

这就是关键所在。

Like, that's what it takes.

我觉得这是个特别重要的事，就连我自己也会提醒自己，第一次跑一百英里时，我简直是在拼命逼自己。

And so I think that's a huge thing that people that even I would tell myself, like I would literally be shaking myself like crazy in my first 100 mile.

心里默念：赶紧把那该死的能量胶吃了。

Be like, Eat the fricking Jell Joe.

这真的能帮上大忙。

And that would help a ton.

说到心态，咱们来聊聊心态吧。

Speaking of the mindset stuff, let's talk about mindset.

说实话，我也不知道你们怎么样，但我第一次跑一百英里时，心理上的冲击才是最大的。

Because man, I don't know about you guys, but when I did my first 100 miler, mentally, that was the biggest shock for me.

有人问我，参加第一个一百英里赛跑时，最让你震惊的是什么？

When someone asked me, What was your biggest shock in the first 100 miler?

对我来说，就是那种在野外持续很久的感觉，真的太漫长了。

And for me, it was how freaking long it was on that like, out there.

你就是一直在外面，一跑就是好几个小时。

Like, you're just out there for a long time.

你可能会第一次在夜里跑步。

Like, you might see your nighttime running for the first time.

Christian，咱们先从你开始吧。

Like so, Christian, we'll start with you.

跟我们聊聊，一百英里比赛需要什么样的心理状态？

Like, talk to us about, like, the mentality of a 100 miles.

要培养出这种心理素质，跟跑其他短一点的越野赛有什么不同？

Like, how does someone build that mindset for a 100 miles that might be different than the mindset compared to other shorter ultras?

我觉得，心理素质和体能一样，都是在训练中慢慢建立起来的。

I believe that the mindset, just like the durability, is built in training.

那种即使工作一整天，或者因为孩子整夜睡不好，早上睁开眼第一件事就是看着鞋子告诉自己：哪怕再难受，也得继续跑的心态，完全能迁移到比赛当天。

The mindset to have a long day at work or a terrible night of sleep because you have kids and look at your shoes first thing in the morning and say, I still have to do this even though it's gonna suck, that absolutely translates into race day.

就像你刚才说的，跑到80英里时，你根本不想再动一步，这时候你就会想：那我还能干嘛呢？

Because when you're at, like you said, mile 80, and you don't want to move any further, you're like, well, what else am I gonna do?

难道我就在这儿停下了吗？

Am I am I just gonna stop here?

疼痛不会因为你退赛就自动消失。

The pain doesn't stop just because you DNF a race.

我亲身经历过，它不会凭空消失，我宁愿在训练中磨炼出这种坚韧的心态——承认很痛，但第二天早上，我还是要照镜子问自己：我想看到什么样的人回望着我？

I can say that from experience that it doesn't just go away, and I would much rather have that strong mindset and develop that strong mindset through the training to say, yes, it hurts, but tomorrow morning I'm going to wake up and I'm gonna look myself in the mirror, and who do I wanna see looking back at me?

我想看到的是那个放弃了自己的人，今天连路都走不了，因为疼得厉害？

I want it to be the person that gave up on themselves and still can't walk today because I'm that sore?

还是想骄傲地说：没错，我挺过来了，我真的完成了这件我答应过自己要做的事。

Or do I wanna say with pride that like, yes, I pushed through, and yes, I did this hard thing that I said I was going to do.

这种感觉真的很难说清楚，除非你亲身经历过，但所有跑过的人，都懂。

And it's like, it's so hard to explain until you go through it, but everyone who has gone through it understands it deeply.

这挑战大得超乎想象，这么说都还是轻的。

That it is going to be so challenging, and that is such an understatement.

所以训练时就得磨出这种韧劲，咬牙坚持下去。

So you have to develop that grit and that like stick to it ness during training.

因为那些小麻烦，正是在你跑完75英里时面对大困难的 mental 练兵。

So because those minor inconveniences will build your mental resiliency for when you're going through some sort of major inconvenience 75 miles into a race.

是啊，确实如此。

Yeah, it's so true.

而且到了75英里，哪怕一点小麻烦都像天大的事，因为你早就耗光了力气。

And even so, the little inconveniences at 75 feel like major inconveniences because you were just so depleted.

你懂我的意思吧？

You know what I mean?

比如背包上有个小地方，只是磨着你的胳膊。

It's just that little thing on your pack that maybe is just rubbing your arm.

你就忍不住想：天啊，这破东西真烦人。

You're just like, Oh god, this stupid thing.

然后你就变得特别容易发火，什么都受不了。

And you just become so irate and everything.

不过我也不该说你绝对不能发火。

Well, I shouldn't say you shouldn't become irate.

如果你不加以控制，真的很容易就失控了。

It's easy to become that way if you don't control it.

所以在训练中学会管理这些小事，就是在反复锻炼你的心理韧性，让你在百英里比赛中面对各种突发的负面状况时，能扛得住。

And so by managing those things in the training, you're building the reps, you're building the muscles to be able to handle that ability to handle a lot of that unexpected negative things that happened in a 100 mile race.

所以我特别喜欢，这一切都是从训练开始的。

And so I love it starts in training.

对吧？

Right?

你得经常提醒自己，比如我训练时就总对自己说：

And you kind of think about those standpoints of like, Okay, I tell myself this in training all the time.

如果我在长跑里都应付不了这点小事，怎么可能在百英里比赛中撑得住呢？

I'm like, If I can't handle this in a long run, no way I'm going be able to handle this in a 100 mile race.

我不是从客观角度来说这话的。

And I don't say that from a standpoint of objective.

老兄，如果你让这点小事就把你打垮了，那说明你真得好好练练了。

It's like, Bro, if you're going to let this thing derail you, you got shit to work on, man.

这正是我常跟自己说的话。

And that's the conversation I always like to have with myself.

当你在跑步的时候，得想想，要是这事让你心里不舒服，别怪自己。

And you got to think about when you're an athlete running, it's like, Oh man, if that thing mentally bothered me, don't beat yourself up.

别觉得自己一无是处。

Don't be like, I suck.

关键是搞清楚是哪里心理上出了问题，然后想办法别让同样的事在百英里比赛中击垮你。

It's just understanding what broke down mentally and how do you come with the strategies to not let it break you down in a 100 mile race.

因为如果你不时刻关注自己的心态，百英里比赛里，它绝对会跟你玩心眼。

Because if you don't keep tabs on your mind, like, in a 100 mile race, like, it will will play tricks on you for sure.

莉兹，说到心态和百英里跑步，你有什么关键建议吗？

Liz, mindset, 100 miles, like, what are your big tips on this?

我其实有两个想法，不过我觉得它们是相互关联的。

I well, I kind of have two, but I think they correlate together.

最重要的一点，很多人都知道我这一点，就是要有句属于自己的口头禅。

And the biggest thing, and a lot of people know this about me, is like having a good mantra.

这其实是应对心理状态的一种工具。

You know, like that is a tool for you with the mental side of things.

我们总说要准备一些方法，用来调整心态、克服困难，而一句好的口头禅，就能帮你从低落中走出来，或者提前做好准备。

You know, like, we always talk about having tools and, you know, things to use in the sense of your mindset and how to overcome things and having some sort of mantra to get you out of a funk or to get you prepared.

另一点，和我说的这个紧密相关的是，你得特别留意自己心里在想什么，这真的特别重要。

And also, like, how what I meant with the other thing, how it ties in is, like, really paying attention to what you're saying to yourself is super, super important.

很多时候，我们一遇到负面的事情，马上就跟着往坏处想。

I feel like a lot of times, like, we hear or experience something kind of negative, and immediately we, like, feed that.

就像乔说的，‘这事儿真让人抓狂’，你一听就跟着这么想了。

You know, like, oh, that like Joe talked about, like, oh, this is driving me nuts.

然后你又觉得，‘哎呀，我背心这儿磨得胳膊不舒服。'

And you're like, oh, this little thing on my, vest is rubbing my arm.

然后突然间，又发生了一件更糟的事。

And then all of a sudden, something else happens and that's way worse.

接着一堆负面想法就接踵而至，当你发现自己正陷入消极循环时，要想办法走出来，跟自己说：‘这事儿真够烦的。’

And then it just trickles to a slew of negative things when, you know, like, if you're noticing yourself getting in a little bit of a, like, negative spiral trying to come out of that and, like, just having that talk with you, yeah, this sucks.

这玩意儿磨得我胳膊痒。

That thing's rubbing my arm.

但我自己报名参加了这场比赛，是我自己选的。

But I signed up to do this race, I chose to do this.

我得想办法挺过去。

Like, I need to overcome this.

我能想点什么积极的事来转移注意力？

What is something I could positively think about?

你懂的。

You know?

跟自己对话，用积极的想法摆脱消极情绪，这一点真的特别重要。

Like, the hulu lava of, like, talking to yourself and getting yourself out of that negative thing, I think, really important.

我特别喜欢用咒语，念一些激励自己的话，能让我兴奋起来、打起精神，或者分散注意力，这招一直都很管用。

And something that I love is mantras and using mantras to get me riled up, to get me going, or to get me distracted has always worked.

我总是鼓励别人也试试这种方法。

It's something I encourage people to do.

我来举个例子吧。

And, I'm gonna use this example.

这不完全是关于跑一百英里，但从训练的角度来说，我在车里跟乔·弗里德里克聊过。

It's not so much about a 100 mile, but in the sense of training, I talked to Joe Friday in the car.

他问起我在跑步机上跑的那场50公里。

He asked about my 50 k that I did on the treadmill.

他说：我真的搞不懂你怎么能忍受跑步机。

And he's like, I just don't know how you do the treadmill.

我就跟他说：其实我根本不去想它。

And I was like, you know, like, I just don't think about it.

我就是直接上跑步机，开始跑就是了。

I literally just hop on the treadmill and start running.

说实话，我开车的时候，感觉比昨天在跑步机上跑步还要难受。

And I was like, to be a 100 honest, I'm driving in the car, and I'm more miserable than I was running on the treadmill yesterday.

他问：‘什么？’

And he's like, what?

就开了三个小时的车跨了个州，我居然觉得这么煎熬。

It was only a three hour drive across state, and I was just like, gosh.

这三小时是我这辈子最漫长的三小时。

This is the longest three hours of my entire life.

你想想，前一天我还在跑步机上跑了七个半小时，一点都没觉得累。

Mind you, day before, I ran seven and a half hours on the treadmill and didn't bat an eye at it.

所以，心态真的太重要了。

So, like, mindset is so important.

你对事情的看法，真的能决定你在比赛中的成败。

And truly, like, the way you think about things, I think, can make or break you in a race.

对。

Mhmm.

确实如此。

So true.

对。

Yeah.

首先，能连续在跑步机上跑那么久，这想法本身就够疯狂的。

It's just a frame first of all, are crazy about running on the treadmill for that long night.

这简直太不可思议了。

That is that is wild.

不过话说回来，归根结底，你怎么看待这件事，才真正决定了它的意义。

But, anyways, all that being said, though, it is really all you how you look at the situation that's gonna define it.

我很喜欢你刚才提到的那些激励自己的话。

And I love how even, you know, you mentioned the mantras in there.

你自己平时有没有特别喜欢的励志语句？

Do you have any favorite mantras, like, for yourself you like to use?

我知道，我知道你最常说的那句。

I know I know your favorite one that I would say.

我最常念的口号是‘我是个厉害角色’，我随时随地都这么说。

My favorite mantra is that I'm a bad bitch, and I use it all the time.

我也会对我的学员说这句话。

I tell my athletes it.

不管是男生还是女生，我都跟他们说。

A male it too.

只要跟人聊天，我就会提醒他们。

Like, everyone that I talk to, like, you know, well, I'll chat with them.

我就跟他们说：记住，你就是个厉害角色。

I'm just like, remember, you're like, you're a bad bitch.

你一定能做到。

You can do it.

而且，真的，你要说出来，大声说。

And, like, know, look say it.

对。

Yeah.

对。

Yeah.

我一说这话，别人看我的眼神就说明了一切——我就是个厉害角色。

Like, the look people give me when I say that is, like, I am a bad bitch.

其实每个人心里都有一点这种想法，你只需要对自己说出来，因为这真的没错。

Like, everyone inside them thinks that a little bit and you just need to, like, tell yourself because it's so true.

我们正在做一件特别特别难的事。

We are doing something that is so incredibly hard.

我觉得，作为人类，我们总是低估自己所做的事情。

And I think, you know, I we as humans downplay what we do so much.

我就是最擅长这么做的那种人。

I'm the king queen of doing that.

我从不炫耀。

Like, I am not one to gloat.

我平时说话就是这样，对，没错。

I, you know, talk be like, yeah.

我刚在跑步机上跑了五十公里。

I just ran a 50 k on a treadmill.

其实也没觉得有多了不起。

Like, it wasn't that big of a deal.

大家都说，你是不是疯了。

And, you know, everyone's like, you're insane.

我就说，啊？我真的疯了吗？

And I'm like, ah, like, am I?

可能吧。

Probably.

但关键是，你要意识到自己做的事有多了不起，要明白你就是个厉害角色。

But, you know, realizing what you're doing is really, really impressive and knowing that, like, you're a bad bitch.

我觉得这特别重要，经常给自己一些激励的话，真的能帮上大忙。

I think it's super important, and having mantras will just help you so much.

当然了。

For sure.

而有意思的是，这正是能真正点燃你内心的东西。

And the cool thing about that is that's what fires you up personally.

你知道吗？我觉得口号的关键就在于，你要找到那种一听就直击你内心深处的话。

You know what I And I think that's the thing with a mantra is you gotta find the thing that when you hear it, it resonates with you on that deep core.

因为别人的口号可能对你没那么大触动，但对你来说，它可能就是特别特别有力量。

Because one mantra might not resonate as deeply with someone else, but for you, it might just really just be super, super deep.

我很喜欢你有这么一句，因为这真的太重要了。

So I love that you have that in there, because that's super, super huge.

你接着说吧，克里斯蒂安。

Go ahead, Christian.

你

Do you

我能说点关于这个的看法吗？

mind if I say something about that?

对，因为我特别喜欢用口号，而且我慢慢明白，对我来说，不只是在比赛时在心里默念，我还会大声说出来。

Yeah, because I think I love the mantras, and one thing I've realized really well for me is not just like saying them in my head in a race, but I say them out loud.

因为大脑是个很强的工具，你很容易在心里觉得事情比实际情况糟得多，但要是说出来，就更容易打破这种消极的念头。

Because your mind is such a strong tool that like, you can convince yourself mentally that things are going so much worse than they are, but if you start to say it out loud, it's a little bit easier to break that negative thought cycle.

对我来说，接下来的训练周期，还有从山脊到河流的那次，我的口诀就是‘不停歇’。

For me, this like next training block and for rim to river again, my mantra is no breaks.

每次出去跑步，一慢下来，或者开始胡思乱想，算起山路距离来，心想‘我肯定撑不住这个配速这么久’的时候。

And every time I'm out on a run and I start to slow down or I start to get in my own head and I'm doing like trail math saying like, oh, I don't think I can hit this pace for this long.

我就直接喊出来。

I'll just say it out loud.

对自己说：‘喂，你不是说好不停歇的吗？’

Be like, dude, you said no brakes.

干嘛现在放慢脚步？

Why are you slowing down?

现在可是一点都不能停。

We got no brakes right now.

我知道自己在山路上自言自语看起来挺疯的，但话说回来，咱们可是越野跑者啊。

And I know I look insane to anyone else on the trail just talking to myself, but it's like, I mean, we're ultrarunners.

我们每个人都有点疯。

We're all a little bit crazy.

所以我才会把心里话大声说出来，这样来回对话的感觉，让我觉得自己在掌控局面，而不是被脑子里那些悄悄提醒我‘要不要慢点’的声音牵着走。

So I'll start having this out loud dialogue because then that back and forth, it just feels like I'm the one in control instead of the voices kind of in the back of your mind that are kind of tickling at you telling you like, well, maybe you should slow down.

这确实有点难受。

It kind of hurts.

但只要你把这话说出口，就会问自己：我现在真要减速吗？

But if you say that out loud, you're like, Am I going to slow down right now?

绝对不。

Absolutely not.

我可是说了，不许刹车。

I said, No brakes.

我不会慢下来。

I'm not slowing down.

我能行。

I got this.

是的。

Yeah.

而且有很多科学研究表明，当你把想法说出来时，大脑对它的处理方式会完全不同。

And there's a lot of science that even shows that when you say something, it almost wires it a lot differently.

我常举一个黑暗但极具说服力的例子：二战期间，有个国家俘虏了战俘，他们的酷刑方式就是强迫这些战俘大声朗读本国的意识形态。

I always bring up the example, dark example, but powerful to explain the point is in World War II, there was a certain country that was capturing prisoners and their method of torture was literally just having those prisoners read out the beliefs of that country.

最令人不安的是，这些战俘被释放回家后，竟然真的开始相信了那个国家的意识形态，仅仅因为反复朗读了数月之久。

But the messed up part about it is when they returned back home, they genuinely were believers of that country's ideology, just from repeating it for months and months and months and months.

而这些人原本可是自愿参军，去对抗那个国家的。

And these were people who signed up to fight for a country that goes against the beliefs of that specific country.

结果他们出来后，反而彻底崇拜起了敌方。

And they come out literally idolizing the other side.

这简直太疯狂了。

That's freaking crazy.

所以再说一遍，超跑虽然不是战争，但背后的原理是相通的。

And so again, ultrarunning is not warfare, but the principles can stand true.

如果你打算花力气把心思引向正确的方向，那就好好利用这份力量。

And it's like, if you're going to take the amount of power to put your mind in the right direction, harness it.

我觉得把话说出来，真的特别特别重要。

And I think the saying out loud is super, super huge.

我的建议是——说实话，我现在都不太想提这个了。

My thing, and I almost hate giving this advice at this point.

我不太愿意提，是因为这话说得太滥了，大家都听腻了，反而没人真去做了。

The reason why I hate giving this advice is because it has become so watered down and trite that I don't think people do it as much.

这话我们天天听，但我还是要告诉你。

And we hear it all the time, but I will tell you this.

我跑完西部山区100英里时，说真的，感觉时间没那么长。

When I did Western States 100, to give context, it didn't feel like a long time out there.

我当时就想，嗯，还不错。

And I was like, yeah, cool.

我从来没觉得，天啊，我真想赶紧结束。

I never felt like, oh my god, I wanna to be done.

啰啰嗦嗦的。

Blah, blah, blah.

你知道吗，格雷厄姆，参加西部山区100英里赛跑的时候情况不一样，因为我真的在现场。

Know, Graham, there's a different thing with Western States because I'm there.

这正是我梦寐以求的时刻。

It's this moment I dreamed of.

我正细细品味这段经历。

I'm savoring the experience.

这一点也很重要。

There's that too.

但为了让你更好理解，我得提一下我跑过的200英里赛事，我知道这有点扯远了。

But I genuinely Maybe to even give it some context, and I'm bringing in some 200 mile stuff in here, I understand.

但当我跑可口可乐马拉松的时候。

But when I did Coca forever.

那感觉真的太漫长了。

That felt so damn long.

我感觉好像在外面待了好几年似的。

I felt like I was out there for years.

太疯狂了。

It was crazy.

二百五十英里的比赛。

Two fifty mile race.

简直疯了。

Crazy.

我跑亚利桑那怪物赛的时候，用了这个方法。

When I did Arizona Monster, I implemented this technique.

结果在二百英里处因为受伤不得不退赛，我根本没意识到自己已经跑到二百英里了。

And when I had to unfortunately DNF at mile 200 due to an injury, I didn't even realize I was at 200.

我完全没察觉。

I had no idea.

但之前跑到二百英里时，其实是丽兹在陪跑，我却觉得时间长得受不了，只想赶紧结束。

Whereas when I was at mile 200, which actually Liz was pacing me, I felt like I was out there for so long and I wanted to be done.

所以在一百英里的比赛中，尤其是这种超长距离，最重要的一点就是别去想全程一百英里。

And so the thing that it is, is when you're in the 100 mile race, this is particularly true about 100s, is do not think about the whole 100 miles.

你就盯着从上一个补给站到下一个补给站这段路就行了。

Like, literally, just focus on what you need to do from what aid station you left at to the next aid station.

老生常谈是吧？一步一个脚印。

And, again, it's so trite one step at a time.

这话我们都听过，但真的就是这么管用。

Like, we hear that also, but, like, it is fucking true.

我真没法形容这种心态有多重要，因为我在第一次跑百英里时，就是被这个坑了，这辈子都忘不了。

Like, I cannot tell you, like, how useful this mentality is because the thing that screwed me up in my first 100 miler, like, I'll never forget it.

当时离终点只剩五英里了，我整个人精神上直接崩了。

I was, like, five miles to go to to the finish line, and I was, like, mentally just losing it.

有人跟我说：兄弟，你就剩五英里了。

And someone was like, dude, you only got five miles left to go.

结果我直接恐慌了，根本不敢想还要跑五英里。

And I had a panic attack because I could not even just imagine five miles to go.

就在那一刻，我又把自己拉回到那个有人恐慌发作的瞬间。

And in that moment, again, I would transport myself to that moment of that person having a panic attack.

我对自己说，兄弟，别去想那五英里。

I was like, brother, don't think about five miles.

就盯着眼前那棵树，一步一步往前走。

Just, like, literally go to that next damn tree.

这样一来，事情就变得轻松多了。

And, like, then it becomes a lot easier.

在西部山区赛跑时，我只盯着下一个补给站，一个接一个。

At Western States, all I focus on was eight station, eight station.

亚利桑那怪物赛，两三百英里，也是同样的办法。

Arizona monster two, three hundred, same thing.

一个补给站，再一个补给站。

Eight station, eight station.

实在疼得受不了时，我就只想着撑到下一株仙人掌那儿。

When it got really painful, I just focused on getting to the next cactus.

你把精力和注意力集中在最小、最能实现的目标上，这样事情就会变得容易很多。

You focus your energy and efforts on the smallest achievable goal, and that way it becomes easier to do it.

其实有个很实用的方法，但我只见过寥寥几个人这么做，这简直不可思议，因为只要你照着做，效果立竿见影。

And there's a practical way to do that that, again, I've only heard a handful of people do, which is crazy because, like, this is if you do this, this is how you practically do it.

从心理上来说，这个道理其实很好理解。

Because mentally, like, it's easy to think about it.

在你的手表上设置一个表盘，别显示总里程，改成每段里程。

On your watch, make a watch face, and instead of having the total mileage, make it lap mileage.

每次到达补给站时，关闭自动分段功能，然后手动重置一次计段。

Then when you get to an aid station, turn off the well, turn off the auto lap on your watch, but lap your watch every time you go to an aid station.

手表上的里程就会归零。

The watch will go back to zero.

你原来的完整记录还在，但手表上显示的，就是从上一个补给站开始的这段距离。

You'll still have your full file, but the watch, what you see, is going to go back to zero.

然后你心里问自己：下一个补给站还有多远？

And then you tell yourself how much of the next aid station?

哦，十英里？

Oh, 10 miles?

这对我来说就是平常的工作日跑步。

That's a normal weekday run for me.

好吧，简单。

Okay, easy.

你不需要想，天啊，我得跑八十英里。

You're not thinking about, oh, I got to go 80 miles.

从宏观角度看，你确实得考虑配速和执行，别一开始就冲得太猛。

Yes, from a high level, you kind of have to think about it from a standpoint of pacing yourself and execution, not going out too hot.

但从心理上来说，你只需要专注当下，跑好这接下来的十英里就行。

But from a mental standpoint, you just got to worry about executing the best 10 miles that you can in that moment.

就这么简单。

And that's it.

这才是真正的心理技巧。

And that is the mental hack.

如果有人觉得‘我在这儿待太久了’之类的，就把它牢牢记在心里。

If anyone ever feels, Oh, I've been out here too long, any of that stuff, take that to the bank mentally.

这会对你有很大帮助。

That will help you a ton.

这能彻底改变局面。

It changes the game.

而且我真的讨厌这个词被用得太滥了，不是因为大家都在用这个秘诀。

And again, I freaking hate how overused it is because Not because everyone's using the secret.

而是因为现在人们一听就以为自己懂了，然后就走神了。

It's because I think people hear it now and they kind of check out.

他们心想：哦，我知道了。

They're like, I get it.

可我心想：你真懂了吗？

And I'm like, do you?

你真的理解这个道理了吗？

Do you actually get this?

你就去做吧。

Like, do it.

你明白的。

You know?

真的，赶紧去做。

Freaking do it.

不过，抱歉啊。

Anyways, sorry.

我更生气的是，现在这东西都被稀释得差不多了。

I'm like more mad about how it's like almost like watered down nowadays.

Anyway，我就是越说越激动。

Anyways, I'm just getting fired up.

话虽如此。

All that being said.

好了。

Okay.

嗯，咱们这也快到这期节目的尾声了。

Well, we're at the tail end of the episode here too.

那关于百英里跑，还有没有什么我们没提到、但你认为参加首场或下一场百英里跑的人特别需要注意的？

And so anything about a 100 milers that we didn't cover that you think is especially important for people to consider going to their next or first 100 miler?

莉兹，我们先听你说。

Liz, we'll start with you first.

哦，我们好像还没聊到这个。

Oh, that we didn't talk about.

我一时想不出还有什么特别的。

Off the top of my head, I don't think I have anything.

要说具体的一点，就是别怀疑自己，这话听起来可能挺老套的。

I mean, there's so many things, but, like, one thing in in specific, just honestly have faith in yourself, and that sounds super cliche.

但你要是真练到位了，就相信这个过程。

But, like, if you've done the training, trust the process.

减量期一来，身体开始闹脾气的时候，你要知道，该做的训练你早就完成了。

Know that, like, you've done all the work when you get in the taper and you start to have tantrums.

这很正常。

Like, it's normal.

大家都经历过。

We all go through it.

出去跑的时候，别忘了享受过程，保持信心，相信自己已经准备好了，这一点特别重要。

And to go out there and to remember that, like, you're going out there to have fun, you know, like, making sure you're having fun doing the thing, having the confidence and the, you know, trust that you're gonna be ready, think, is super important.

我们常常忘了这一点，一到比赛日就光顾着紧张，把这事儿给抛在脑后了。

And we kinda forget about that because we get all, you know, oh, it's race day, blah blah blah, and we just lose that.

是的。

Yeah.

我觉得这点特别关键，尤其是第一次跑一百英里，很多事情都是未知的。

I think it's really strong too because, you know, sometimes, especially with the first 100 miler, there's so much unknown.

我总是跟人说，你以前也经历过未知的情况。

And I always like to tell people, it's like, you've been in the unknown before.

对吧？

You know?

说白了，你以前跑过的最远距离，一开始也是未知的，但你还是挺过来了。

Like, At some point, the furthest distance you've ran was an unknown and you overcame that.

没错，百英里跑的规模确实更大一些。

Sure, it might be at a grander scale with 100 milers.

规模肯定会大得多。

It will be at a grander scale.

但当初让你度过那个第一次未知经历的办法，现在就照搬过来，加倍用在百英里比赛中。

But whatever you did to get through that first unknown, just take that same principles and double down on it when you go into this 100 mile race.

你得打起十二分精神，因为那路真的特别漫长。

And you really got to be on it because it's going to feel like a long way.

所以我特别喜欢你这句话——相信自己。

So I love that, have faith in yourself.

我说相信自己，就像你刚才说的，因为你早就经历过这种未知了。

And I say have faith in yourself, like you said, because you have done the unknown before.

也许你没跑过百英里，但你肯定体验过那种一无所知的感觉，所以更要相信自己。

Might have not done 100 miles before, but have faith in yourself because you've been in that unknown before.

克里斯蒂安，对于跑百英里比赛的人，你还有什么最后的建议吗？

Christian, any last last tips or suggestions for people running their 100 mile race?

当然有。

Yep.

这一点有点老生常谈，但之所以成了老生常谈，就是因为它是对的。

And this one's a bit of a cliche, but they are cliches because they are true.

就在打这个电话之前，我刚和一位运动员聊过这个。

And I just had this discussion with an athlete before this call.

每个人都想完赛，都想拿到奖牌，想说自己跑过一百英里，但真正重要的是，你在训练过程中变成了怎样的人。

But, yes, everyone wants to finish, everyone wants that belt buckle and to say they've run a 100 miles, but the thing that really matters is the person that you become in the process of training for these races.

因为哪怕你赛前受伤没法参赛，或者跑到90英里时倒下被强制退赛，这都不会改变一个事实：你已经具备了那份自律，敢于挑战，去完成一件极少人能做到的事。

Because whether you get injured the day before the race and can't run it or you have to DNF at mile 90 because you fall flat on your face and they medically DNF you, that does not change the fact that you were the person that had the discipline to put yourself out there and make an effort to do something that very few people do.

这才是最重要的。

And that's really what matters.

完全同意。

100%.

我太喜欢这个观点了。

I love that.

而且，你训练时付出的努力，永远不会被抹去。

And it's like, it can never take away the work that you did in training.

重点根本不在比赛本身。

It isn't about the race.

而在于，你最终会变成什么样的人。

It's about, again, becoming that person.

我们设定那些远大目标，正是为了成为那样的人——真正驱动我们的，不是目标本身，而是那个能达成目标的自己。

That's why we set those big goals is because we want to become something like The reason why we want to do goals is not because we want the thing, it's because we want the person that's capable of achieving that goal.

这才是我们内心真正想要的。

That's what we genuinely want.

不管比赛当天发生什么，只要你坚持完成了训练，塑造了那个更好的自己，这份成长就永远属于你，谁也拿不走。

And no matter what happens on race day, if you execute the training and you build yourself up to that, you can't get that taken away, for sure.

这真是句特别棒的建议。

So it's a great piece of advice.

我经常跟人说，关于一百英里跑，尤其是第一次跑或者刚跑完第一次的人，几乎不可能在第一次就跑出个人最佳成绩，我甚至觉得这根本不可能。

And I think the piece of advice that I always like to say with the 100s is like And this is especially true with people who are going to do their first 100s or they are have done a first 100 in the past is that it is extremely unlikely, I would almost deem impossible, to run your best 100 miler on your first one.

我说这话并不是出于消极的想法。

And I don't say that from a negative perspective.

而是想让人轻松一点，就像之前莉兹说的，你不知道自己不知道什么。

I say that from a freeing perspective because, like Liz was saying before, you don't know what you don't know.

如果你从来没经历过这种事，不亲身体验一次，你是真的没法理解的。

And if you've never been in that business before, you're not going to know until you experience it.

我经常跟人讲，我能告诉你你会有什么感觉。

And I tell people all the time, I can tell you how you're going to feel.

我能描述出那种感觉会是什么样。

I can tell you what it's going to feel like.

但实际经历的时候，那种感受绝对超乎你的想象。

It won't even match the description of what you're actually feeling like in that moment.

对有些人来说，这甚至会让人意外。

And for some people, it's surprising.

有些人说，我那次根本没经历什么低谷，这对我来说总是挺不可思议的，但确实有人这样。

Some people are like, Yeah, I didn't go through a serious low out there, which is always crazy to me, but it happens.

所以，我想强调的是，跑百英里比赛时，你必须明白，如果结果不如预期，其中依然藏着大量宝贵的经验，能让你下次做得更好。

And so anyways, my whole point in perspective on that is when you're doing these 100 mile races, you just really got to understand that if it doesn't go the way that you want it to, there are so many valuable lessons in there that you can learn to be better on the next one.

因此，第一次参赛时，千万别问自己‘我成功了还是失败了’。

And so the first one should never be approached as, Did I succeed or did I fail?

你应该问：‘我从这次经历中学到了什么？’

It should be like, What did I learn from this situation?

其实，任何事情都该这么看。

I mean, every situation should be like that.

如果你第一次没达到预期，那现在你有了新的数据，能帮你下次做得更到位。

But if you didn't nail it as you wanted on that first one, you now have new data that will help you nail it on the next one.

只要你一直坚持下去，你就不会失败。

And as long as you just keep going, you won't fail.

只要你持续学习，你就不会失败。

And as long as you keep learning, you won't fail.

所以别一上来就给自己太大压力，非得第一次就做到完美。

So take the pressure off of nailing it on the first time.

就算我跑可可多纳的时候，那虽然不是一百英里，但第一次跑的心态是一样的。

Even when I did Coca Dona, again, it's not a 100 miler, but the principle is the same in terms of the first time.

那是我第一次跑两百英里，出了不少问题，但最后我特别兴奋，因为学到了太多东西，这些经验最终帮我拿下了塔霍湖两百英里的六次完赛。

That was my first 200 and a lot of things went wrong, but I was so pumped at the end because I learned so much that eventually led me to get six at Tahoe 200.

如果没有可可多纳那次经历，我根本不可能有后来的成就。

And that wouldn't have happened if I didn't have the experience I did at Coca Dona.

所以这也是我想对所有百英里跑者说的最后一句话。

So that's my last parting words with 100Milers on there too.

如果你真的很喜欢克里斯蒂安，也很喜欢莉兹，听这个节目觉得特别有共鸣，你可能会想：天啊，真希望他能当我的教练。

Anyways, if you really like Christian, you really like Liz, you listen to this, you're like, Oh my gosh, I would love to have him in my corner.

我知道莉兹目前不带新学员了。

I know Liz is not currently taking on athletes.

如果你因此感到失望，我表示抱歉，不过克里斯蒂安现在还在带人。

So sorry sorry to everyone if you're if you're disappointed, but Christian is.

所以如果你希望和我们 Everyday Ultra 一起训练，Christian 目前正在接受新学员。

So if you want to work with us here at Everyday Ultra, Christian is currently taking athletes.

我会在节目笔记里附上他的一对一咨询预约链接。

I will put a link to his personal consultation call link in the show notes.

你参加这个咨询完全不用有压力，不用非得签约。

There is no pressure to sign up if you hop on this call.

只是想先了解你，看看你的目标，判断一下是不是合适。

It's just to get to know you, see what your goals are, see if it's a good fit.

如果觉得合适，我们非常乐意和你合作。

And if it's a good fit, we'd love to work with you.

如果觉得不太匹配，我们也不会硬推你，完全没关系。

We're not gonna hard sell you if it doesn't work for you or anything.

我们只希望和那些不仅想成为最出色的跑者、更想通过跑步成为更好自己的人合作，借助 Everyday Ultra 的理念、方法和科学训练，帮你实现下一个百英里，或者你计划挑战的任何距离的目标。

We just wanna work with people who are looking to be not only the best runner that they can be, but the best version of themselves through that process, and we'll help you get you there through the everyday ultra ethos, methodology, and science to help you crush your next 100 miler or whatever distance that you plan to do too.

所以，Christian 和 Liz，非常感谢你们今天来参加节目。

So, Christian and Liz, thank you so much for being here.

非常感谢你们两位。

Appreciate both of you guys.

对了，Christian，你几个月后就要参加Rim to River一百英里赛了。

Yeah, Christian, you got Rim to River one hundred coming up in a few months.

Liz，你那边的No Business一百英里也快到了吧？是不是和那个周末撞上了？

And then Liz, you got No Business one hundred coming up in, I think, the Is it the same weekend?

同一个周末。

Same weekend.

就是同一个周末。

Same weekend.

天哪，真厉害。

Wow.

我的天啊。

Holy crap.

然后，一周后我就要参加Javelina比赛了，不过现在还没确定具体项目。

And then, like, one week later, I mean, I'm signed up for Javelina TBD though right now.

所以我们每个人都在踏上自己的100英里征程，这真是太棒了。

So, I mean, we're all going on our 100 mile journeys here, which is amazing.

太酷了。

So cool.

好了。

Alright.

谢谢大家收听。

Well, thank you all for listening.

我们下一期再见。

We'll see you on the next episode.

坚持下去，好好完成你的100英里挑战，朋友们。

Endure better, and go crush your 100 mile adventure, my friends.

保重。

Take care.

另外，如果你在找舒适、耐穿、不会磨皮肤的跑步装备，我推荐Janji。

Also, if you're looking for running apparel that is going to be comfortable, last you a long time, not lead to chafing, I suggest using Janji.