如何在全职工作、家庭和真实生活中训练完成 200 英里耐力赛——与莎拉·诺曼德

我想好好聊聊你在莫阿布的经历和那些故事。

I wanted to dive into Moab and all the stories in there too.

但在赛前，你提到想优化表现、提高效率，所有重点都放在增强耐力上。

But one of the things that in the lead up to it, you mentioned wanting to optimize, wanting to be more efficient, everything was increasing durability.

这可是个关键点。

That was a big thing.

在EVERYDAYULTRA，我们一直强调耐力是提升表现的重要一环。

At EVERYDAYULTRA, we're always about focusing on durability as one of the things to be better.

耐力提升了，训练量自然也就上去了。

With durability comes more volume.

我记得当时我们一起看数据，对比了我们之前和冲击大脚怪之前的训练量。

And I remember looking at, when we were working together, looking at the volume that we had done versus the volume going into Bigfoot.

我当时就感叹，咱们的进步真不小。

I was like, Dang, we progressed pretty big.

不过咱们还是回头说说你当时其他那些事吧。

But let's go back to all the other stuff you have going on.

你有全职工作，还有孩子，已经结婚了。

You have a full time job, you have kids, you're married.

这里面的事情可真不少。

A lot of stuff in there too.

在我们开始大幅提升训练量的新阶段，你做的量远超以往，你是怎么平衡这些和生活的？

So in this new phase where we were doing a lot more volume, more volume than you had done on a consistent basis, what is your playbook for navigating that with life and everything?

跟我们说说你是怎么做到的。

Talk to us about that.

对于那些可能觉得难以安排时间的人，要么怀疑自己能不能做到，要么就在想：我到底该怎么挤出时间？

For the person who maybe is either here, A, maybe skeptical that they can get it in or B, are struggling on like, Man, how do I get this in?

或者，有些人虽然已经在做了，但也意识到或许还能再调整得更高效一点。

Or even C, they are doing it, but they maybe realize that they could potentially shift things around a little bit better for them.

是的。

Yeah.

我觉得，不管目标是跑步还是别的什么，任何人都能实现自己设定的目标。

I mean, I feel like anybody can accomplish any goals that they have, whether running or something different.

我真心这么认为。

I truly, truly believe that.

我和很多听众一样，你说得对，我全职工作，有孩子，养宠物，还经常出差。

I'm like many of the listeners, you said, I work full time, I have kids, I have pets, I travel a lot.

我记得去年我差不多有九十天都在外面，整整九十三天。

I mean, I think I was gone, I think it was like close to like ninety days last year, ninety three days.

一想到我这么多责任，我确实经常在外奔波。

I travel quite a bit when I think of all of my responsibilities.

关键就在于分清轻重缓急。

So it is just a matter of prioritizing.

我甚至不会说要优先安排跑步。

I wouldn't even say prioritizing running.

而是要优先考虑自己，想想你到底想怎么实现这些目标。

It's prioritizing yourself to think about how you want to achieve some of these things.

这中间总得有所取舍。

And it is a little bit of a give and take.

我发现有些日子，我只能跑得短一点。

I found that there were days where I would just have to kind of run a little bit shorter.

本来计划跑六十分钟，结果可能只跑了四十五或五十分钟。

If it's scheduled for sixty minutes, well, maybe it was forty five or fifty.

但那天我就得接受这个结果。

And that had to be Okay that day.

我提醒自己，不会因为某天少跑了十到十五分钟，就放弃比赛。

I reminded myself that I'm not going to drop out of a race because one day I ran 10 or 15 shorter.

这完全没问题。

And that is Okay.

还有些时候，我得让老公去接晚饭，因为我实在累得不想做饭了。

And then there's other times where it's like, Okay, my husband has to pick up dinner because I'm just too tired to cook.

说到底，就是得学会平衡。

So it's really just about balancing.

对我来说，关键是平衡这些优先事项，提前规划，把它们安排进日程里。

For me, it was about balancing those priorities and just planning, building them into my calendar and planning.

对我来说，我是早起跑步的人。

Like for me, I'm an early runner.

我一大早就出去跑，这样就不会有别的事打扰我。

I go out early because then there's nothing that can interrupt me.

关键是要搞清楚什么对你最重要，把跑步安排进日程，然后当情况有变时——不管是跑步时间调整，希望这种情况别太多，还是生活其他方面需要变动——你都能坦然接受。

And so, I think it's prioritizing what's important to you, building it into your calendar, and then giving yourself permission when things have to when you have to pivot, whether that's the run itself, which hopefully we don't have to pivot too much, but or if there's other areas and aspects of your life and just being okay with that.

还要学会倾听自己，听身体的声音，感受自己的状态。

And listening to yourself, listening to your body, listening to how you feel.

是的，我特别喜欢这种灵活的做法。我常提到‘弹性自律’这个概念，对特别忙的人来说，死板地按计划执行未必是最好的，能根据安排和身体状态灵活调整，真的很重要。

Yeah, I love that flexibility aspect because I always talk about the concept of flexible discipline where sometimes for very busy people, doing the plan as prescribed isn't always the best option amidst And being able to move things around accordingly to not only schedule, like you said, how you feel is really good.

不妨再深入说说这个。

Maybe dive deeper into that.

你能举几个例子吗？比如因为感觉不好或者出差，你是怎么调整安排的？这些调整不仅帮你在训练上更高效，也让你能兼顾生活中的其他优先事项。如果有人正纠结‘我到底该怎么做’，你有什么建议？

Can you give some examples of some times where maybe how based on how you felt or travel that you move things around that you felt were super optimal decisions that helped you to not only obviously optimize the training, but also make sure you're there in the priorities life if someone's maybe like, How do I exactly do

这个？

this?

是的

Yeah.

没错，确实有很多次我都得这么做。

No, that's great because there were many times when I had to do that.

不管你有没有教练，哪怕只是从网上下载训练计划，总有些指定的训练内容要完成。

So, I mean, you're working with a coach or even if you're not and you just download something from the internet, there are certain workouts that you're supposed to do.

对于

And for

我来说，你知道的，有些日子我就会想：今天要出差。

me, as you know, there were days when I'm like, Okay, I'm traveling today.

要赶红眼航班回家。

I'm taking the red eye home.

明天本来该跑间歇训练，

I'm supposed to run a speed workout tomorrow.

但这时候我就想：算了，别硬来了。

And you're like, No, no, no, let's not do that.

所以我把日程调整成休息日或者轻松跑，这样更高效，也让我能更灵活地安排这些训练，最终还是能把所有计划完成。

So moving that calendar to maybe doing a rest day or an easy run was much more efficient for myself and just being able to be flexible with those types of workouts, you can still get it all in.

有时候我会把长跑挪到周五，灵活调整原定计划，反而能让人更好地完成跑步目标。

And so there were times when I would shift my long run to a Friday and just being flexible with whatever's prescribed as well allows people, I think allows you to accomplish more within your run.

你可以根据其他安排，灵活调整训练时间，让它们更贴合你的日程。

You can change things accordingly to fit your schedule just based on other commitments that you have.

是的，我很喜欢这种做法。

Yeah, I love that.

而且这也让我想到之前说的，如果硬按原计划来，比如那天明明很累还非要跑间歇训练，结果根本跑不出应有的效果。

And it's one of those things too, kind of going back to the example I was mentioning of doing the plan as is, Like that speed workout on that day, you could have gone in super cooked and it's like, you're not even getting the quality of the workout that's needed.

但如果你把它挪到回家、状态好的那天，休息充分后再全力完成，反而能真正获得训练收益。

Whereas if you move it to another day where you're home and you're recovered, you have a day to relax, then you can hit that hard and get the fitness gains.

我觉得你最大的优势就是能倾听身体的声音，知道什么时候该全力投入，什么时候该调整。

And that's what I think is one of your biggest strengths is being able to listen to your body and knowing when you can show up for the right workouts optimally.

我在莫阿布训练营里看到的，正是这种做法，真的特别棒。

And I think that was such an awesome thing that I saw on the Moab block.

你做得真的很棒。

You do really well.

我觉得这正是你训练中取得这么多进步的关键，看到这些成果真的特别棒。

And I think that accounted for a lot of the gains that you saw in training, which is super, super cool to see on there too.

从安排上来说，你提到过，有些晚上我们会出去买晚饭，有些晚上则在家吃。

From a logistical standpoint, you mentioned things like, Hey, some nights we'll pick up dinner, some nights there.

你有没有什么时间管理的方法，来确保不仅跑步，其他所有事情也都能安排好？

Do you have a scheduling system or something that you do to make sure you're getting in, not just the running, but everything throughout the week?

你得把一切都安排得井井有条。

You have to be dialed.

我猜你平时肯定很自律，但你有没有什么具体的系统，帮你把日程管理得特别到位？

I'm assuming you're dialed based, but do you have system that helps you to be super dialed with your schedule needs

是的。

Yeah.

我的意思是，我必须这样，就像我之前说的，我这个人要么全身心投入，要么干脆不做。

To mean, I feel like I have to be because like I've said before, I'm kind of an all or nothing.

这样就不用为所有决定操心了。

So it just takes the pressure off of all of the decisions.

比如说，像计划三餐这种简单的事。

So even I'm thinking of something simple like meal planning.

我总是在周日把一切都安排好。

I do all of that on Sunday.

明确好这一周每顿吃啥。

I figure out exactly what we're having.

每周的菜单我都提前定好。

I have my menu for the week.

能提前准备的我都提前准备好。

I prep as much as I can.

我还要上班，每天做决定真的挺累的。

And I work, so there's decision fatigue.

有时候真的一点都不想再做任何决定。

There's just days when I don't even want to think about making another decision.

所以把这些事提前安排好，能让我少操心该做什么，更多精力放在实际执行上。

So getting all of that out of the way earlier in the week helps me think about less about all of the things I have to do and just more around execution.

不管是工作、家务，还是跑步，都能更专注地去完成。

Execution as it relates to work, to home stuff, to my running.

这又省去了很多猜测，让我能全身心投入到每一件事里。

It just, again, takes the guesswork out and I can just show up fully for all of those different things.

就像我说的，我知道自己每天早上或者该跑步的日子都会准时去跑。

And so like I said, I know I run early every day of the week or the days that I'm supposed to.

我把力量训练和柔韧性练习也都提前搞定，不再拖着。

I feel add in my strength and my mobility, all of that out of the way.

其他所有事情也都已经列好计划，清清楚楚。

And then I have all of the other things already outlined and planned for me.

我这个人特别喜欢把所有事都排进日程里。

I'm a big person who calendarizes everything.

我的日历里有一个总表，上面有锻炼安排、孩子的事、家庭事务，当然还有所有工作职责。

So in my calendar, I have one kind of master calendar that has my workouts, my kids things, my home personal stuff, and then of course, all of my work responsibilities too.

这样我就很清楚该怎么安排每天和每周的时间了。

So it's just easier that I know exactly how I have to structure my days and my weeks.

它还让我能看清，什么时候需要调整方向。

And it allows me to figure out, okay, where do I need to shift and pivot?

因为总有些事情得做出取舍。

Because that something has to give from time to time.

所以它帮我把所有责任都整合成一个整体的视角。

And so it just, again, it allows one big picture of all of the different responsibilities that I have.

太好了。

So good.

我很喜欢把所有事情都列在日历里，一眼看清优先级，还能减少做决定的负担。

I love that aspect of being able to have everything in the calendar, seeing the priorities, and then also reducing the decisions that need to be made.

我觉得对人来说，最累的不是做事本身，而是总在纠结该做什么。

I think that kills people more when it comes to doing a lot of stuff.

现在到底该干哪一件？

It's what should I be doing right now?

我是不是该做这个？

Should I be doing this?

我是不是得考虑这个？

Do I need to be thinking about this?

你说过规划饮食是其中一个。

You said meal planning is one.

哪怕只是一个决定，我觉得也不一定非得找教练，只要有个训练计划，你就不用天天琢磨这周该练什么了。

Even in one decision, I think it doesn't even have to be a coach, but some sort of training plan where you don't necessarily have to think about what workouts do do this week?

对我自己来说，当自训教练最难的地方就是，天啊，我得自己搞定所有这些，还得想这么多事。

Even for me, coach, that's been, I think, the hardest thing of being self coach is, damn, I got to write all my own crap here and think about all this.

所以把那些决策和思考都卸下来，就能腾出更多时间去实际执行，看到你这么做到，真的特别棒——不只是训练能跟上，生活整体也更顺畅，实在太好了。

And so it's offloading those decisions and the thinking so that you can just spend more of the time doing and being able to execute on all those things, which is just so awesome to see you do that, not only from a standpoint of getting the training in, but life in general, which is so, so good.

是的。

So yeah.

在备战莫阿布的训练阶段，你一路上有哪些重要的突破？

And then in that training block leading into Moab, for you, what were some big wins that you saw along the way?

你觉得自己在哪些方面真的取得了进展？

Some things that you felt like you were really making progress on?

在那段训练中，有哪些特别重要的收获让你觉得收获很大？

What were some good insights from that training block that you feel like were real big wins for you?

对于那些正在为200公里或莫阿布训练的人，有什么可以借鉴的地方吗？

And for someone who's maybe they're training for a 200 or training for Moab that they can take away from as well?

是的。

Yeah.

就像我们之前说的，耐力对我来说特别关键。

Like we were saying earlier, just that durability was huge for me.

我从来没在Bigfoot期间，或者现在向太浩湖过渡时，完成过这么大的训练量。

I've never put in such a big block of work through Bigfoot or even building up now into Tahoe.

这一点真的太重要了。

So that was huge.

这让我重新找回了信心，能带着这些经验自信地站在起跑线上，特别有帮助。

And it gave me, going back to even the confidence, just being able to have that confidence, showing up at that starting line, being able to take all of those learnings was super helpful.

我一直在这方面很头疼，我相信很多人也一样，就是训练中的营养问题。

And something that I've struggled with, and I'm sure other people have too, is just thinking through that nutrition side of training.

这次我特别关注的一点，与其说是学习曲线，不如说是我要持续改进的地方——如何在长距离比赛中更好地补水和补充营养，这真的一直是个难题。

So that was a big, not so much a learning curve, something that I focused on this time around and I'm still trying to focus on is how do I improve my hydration and nutrition in some of these longer races because it's just been a challenge.

所以在莫阿布训练期间，我一直很注重这一点，训练时也时刻留意，最终在比赛中也顺利执行了这套方案。

And so I was pretty focused on that with throughout the Moab block and really was in tune with that and all of my training runs and yeah, being able to execute that within that race.

太棒了。

So good.

我觉得你这种思路特别好，不只是关注耐力训练，还考虑了这么多细节：营养、补水、效率，方方面面都优化了。

Yeah, I think that's awesome that you think about all those optimizations of not even just the durability standpoint of doing more, doing the other tweaks, nutrition, hydration, efficiency, all these things too.

在训练周期里持续打磨这些细节，因为我们一起训练了很长一段时间。

And to work at those throughout the training block, because we work with each other for a solid time going into there.

你给自己留出了足够的时间去提升耐力，也留出了足够的时间去完善营养、补水，所有这些方面。

That's where you gave yourself the ample time to work on the durability, gave yourself ample time to work on the nutrition, the hydration, all that stuff too.

大家好。

Hey, everybody.

简单说一下。

Real quick.

如果你想要把训练提升到一个新的水平——无论你是想获得最优质的训练方案，还是已经长期训练却看不到成效，但又对Everyday Ultra的理念深有共鸣，想要一个基于科学验证、真正能提升越野跑表现的个性化计划，那我们非常欢迎你加入Everyday Ultra团队，帮你实现越野跑的目标和梦想。

If you wanna take your training to the next level, whether you are just looking to get the best training possible or you've been training and training and training and not seeing the results and you're loving everything you're hearing from Everyday Ultra and you want a personalized plan derived from the EVERYDAYULTRA philosophies and the science that is actually proven to improve ultrarunning performance, then we would love to work with you on the EVERYDAYULTRA team to help your ultrarunning goals and dreams come true.

你会被分配到一位由我亲自培训过的资深教练，他们拥有丰富的越野跑经验和执教背景，能根据Everyday Ultra的理念和科学方法，为你量身定制训练计划，帮助你达成期待的进展。

You'll be paired with an expert coach personally trained by me and who has extensive ultrarunning and coaching experience to give you a tailored plan based on the Everyday Ultra philosophy and science to help you make the progress that you're looking for.

此外，你还能享受无限次短信支持、一对一通话、随时调整训练计划，并加入一个由400多位和你一样的越野跑者组成的社群，从此不再孤单训练。

Plus you will get unlimited support through text messages, one on one calls, unlimited adjustments to your plan, and you'll be a part of a community of 400 ultrarunners who are just like you, so you don't have to be training alone.

你还可以每周向我提问，同时也能随时向你的教练请教。

Plus, you get access to ask me questions on a weekly basis as well too along with your coach.

在整个训练过程中，你将拥有两位教练全程陪伴，而且全部按月付费。

So you get two coaches along the journey with you, and it's all a monthly subscription.

不需要签任何长期合同。

You don't have to lock into any contracts.

你只需每月支付固定费用，没有其他隐藏成本，随时可以取消。

You just pay one price per month, and that is it, and you can cancel anytime.

我们当然希望你能长期留在这个社区里。

Although we'd love to have you on for as long as you want to be in the community.

如果你想加入Everyday Ultra社区，通过专业指导和社群支持提升训练水平，可以去everydayultra.com预约一次免费咨询，完全没有任何负担。

So if you wanna join the Everyday Ultra community and level up your training with coaching and community, then you can go to the everydayultra.com to book a free consult call, no strings attached with one of our expert coaches.

我们不会强行推销你。

We will not try to hard sell you.

我们绝不会逼你做决定。

We do not pressure you into signing on.

我们只是想和你聊聊，了解你的目标，看看能怎么帮你，如果觉得合适，再邀请你加入我们的团队。

We just want to have a chat with you, hear about your goals, see what we can do to help, and if it's a good fit, we'll have you join the team.

网址是everydayultra.com，赶紧预约你的免费咨询吧，期待在Everyday Ultra训练团队里和你一起并肩作战。

So that's the everydayultra.com, book your free consultation call, and we hope to be working with you on the Everyday Ultra racing team.

在正式开始本期内容之前，我得特别感谢一款产品，它帮我轻松应对大运动量训练，让我能更从容地完成高强度训练课，也让我从一节课到下一节课的恢复快了不少。

Before we dive in the episode, I have to give a huge shout out to a product that has helped me to really handle high volume and training, be able to attack my hard workout sessions with ease, and ultimately allow me to recover a lot quicker from session to session.

甚至我刚跑完Black Canyon 100公里，第二天就接着跑了50公里。

So much so that I recently did the Black Canyon 100 ks and then the next day did the 50 ks.

在这之间，我用了这款产品来帮助恢复，第二天站上50公里起点时，一点肌肉酸痛都没有，而且跑得比前一天100公里时还快，简直太棒了。

And in between I used this product to help me to recover better so that I started on the start line on the 50 ks the next day with no soreness at all, and I was able to perform with a faster pace than I did the day before at the 100 ks, which was awesome.

我能有这么好的状态，很大程度上要归功于PlayOn止痛喷雾。

And I owe a lot of that to PlayOn pain relief.

PlayOn是一种全天然的外用止痛喷雾，直接喷在肌肉上，几秒钟内就能缓解炎症。

Now PlayOn is an all natural topical pain relief spray where you spray it on your muscles and it relieves inflammation in a matter of seconds.

它能渗透到骨头、关节和肌肉深处，直击炎症源头，而很多其他止痛产品，比如CBD乳膏、Biofreeze、IcyHot这些，都只是让皮肤表面变凉。

It goes into the bones, the joints, the muscles where the inflammation is sourced, unlike a lot of other pain relief products where they just cool the skin directly, such as CBD creams, Biofreeze, IcyHot, all that stuff.

这是一款真正能深入炎症根源、帮助你保持强劲表现的产品。

So this is an actual product that helps you to really get to the root source of inflammation to help you perform strong.

我在长跑途中会用它。

I use this in the middle of my long runs.

训练量大的时候我会用，比赛中间也会用，用来让肌肉恢复活力，爬坡更有力量，保持肌肉耐力，赛后也能恢复得更快，好赶紧回到训练中。

I use this in my long training weeks, and I even use it in the middle of races to help me to get fresh muscles so I can climb those hills strong, keep my muscles durable and ultimately allow me to recover better after those races and long run so I can get back to it.

目前PlayOn每天都在正常发货。

So PlayOn is actually shipping every day right now.

目前有货。

They're currently in stock.

不过经常会断货，所以最好赶紧下单预订一瓶。

They do go out of stock, so you want to be sure to reserve your bottle.

如果你想要享受八折优惠，可以在 planrelief.com 使用优惠码 EVERYDAYULTRA，直接减20%。

And if you want to get 20% off your order, you can use the code EVERYDAYULTRA at planrelief.com to get 20% off your order of PlayOn.

记得在 planrelief.com 用 EVERYDAYULTRA 这个码，就能享受八折优惠。

That's EVERYDAYULTRA at planrelief.com and to get 20% off your order.

希望你试试看，让你能持续保持状态，缓解肌肉酸痛，重新上路，轻松达成你的超马目标。

And I hope you give them a try so you can keep playing on and ultimately relieve sore muscles so you can get back out there and crush your ultramarathon goals.

另外特别要推荐一下 Janji，这是我用过最棒的越野跑服饰品牌。

Also want to give a huge shout out to Janji, which is my favorite trail running apparel on the market.

尤其是即将到来的炎热季节，这一点特别重要。

Especially when it comes to the hotter months that are coming up.

你得选一套能帮你降温、穿着舒适还不磨皮肤的越野装备。

You need trail running equipment that is going to help to keep you cool and also feel good without chafing you out there.

所以我所有高温比赛都穿Janji，包括即将参加的西部山区100英里和死亡谷135英里。

And that's why I wear Janji for all my hot races, including Western States one hundred and Badwater one hundred thirty five coming up.

我最钟爱的是全天跑步T恤，穿起来凉爽不磨皮肤，还有那款两用多功能短裤，同样不磨皮肤，我特别喜欢它的压缩内衬，就算被汗水浸透、外敷冷却液弄湿了，依然舒服得很。

My favorite items are the Run All Day Tee, which keeps me nice and cool and also does not chafe me and the two in one multi shorts, which again does not chafe and I love the compression liner because it's nice and comfortable even when I get soaked through the sweat and topical cooling out there.

而且还有口袋能放东西，真的特别实用。

And it's got pockets for storage, are really, really useful.

如果你想买我推荐的这些装备，以及其他Janji的最爱单品，就去janji.com/everydayultra看看吧。

So if you want to shop those and all my other favorite items at Janji, go to janji.com/everydayultra to check out my favorites.

赶紧去试试，别忘了用Janji升级你的运动装备。

Go grab them, go give them a try, and make sure that you're upgrading your apparel with Janji.

好了，各位。

Alright, everyone.

我们继续听下一段内容。

Let's get back in the episode.

说到这些误区，其实我也一路做了不少有意思的项目，你有没有想聊聊的？

And in, like, the the myths of it all too, like, I mean, you also, like, you know, did some, like, cool projects along the way that I mean, do would you like to talk about those?

而且可能聊聊这些项目的初衷吧，因为我也想谈谈摩押，但我觉得我们当时一起经历了那么长的训练期。

Like and maybe just talk about, like, the intent for those because I also I wanna talk about Moab too, but I think it's with such a long training block that we had together.

我觉得你在这期间还做了这些项目，挺不错的。

I think it was cool that you added in these projects along the way too.

你能跟我们稍微讲讲这些事吗？

So can you talk to us a little bit about that as well?

是的。

Yeah.

我平时一年就跑一两场，严格说可能还不到两场，就一两场赛事而已。

So I usually only run or race, I should say, one or two, probably closer to one, like one or two races a year.

我其实不太参加比赛。

Like I don't do racing.

这主要是因为我的时间安排。

And a lot of that is due to my schedule.

我想多陪陪孩子。

Just I like to be around for my kids.

我们之前也提到过，我们确实经常出差。

Like I've, we've said traveled quite a bit.

所以我要安排比赛的时候，常常挺难的，因为工作上总会有突发情况。

And so for me to plan races sometimes can be quite challenging just because things come up with work.

去年五月母亲节，我搞了个自己的‘母亲节挑战’，我孩子们全程帮我补给，我在新罕布什尔州的一条小径上完成了一次FKT，全程100公里，从州北跑到州南，特别有意思。

So I did for Mother's Day, my own Mother's Day madness thing last May where my kids actually crewed me and I did an FKT in this trail here in New Hampshire, which was about a six twelve, it was 100 ks from Northern New Hampshire to Southern New Hampshire, which was super fun.

这完全是我一个人的挑战。

It was a solo project.

说白了，就是我一个人跑，孩子们偶尔在几个补给点出现一下。

It was honestly just me and my kids occasionally being at certain checkpoints.

那真是一次痛快的体验。

So that was a blast.

这事儿也让我特别有成就感，证明了我能为自己做到这件事。

And it was also another great confidence booster of being able to show up for myself.

赛道上根本没人，偶尔才碰到个骑自行车的或者路过的人。

I mean, there was nobody else on the course, an occasional bike rider or somebody.

但对我来说，能独自完成一百公里，本身就是一种极大的信心建立，尤其是在进入MOA训练阶段之前。

But for me being able to push for 100 ks just by myself was not only it was again, just kind of built that confidence itself going into that MOA block.

后来我还很幸运地为参加White’s 100的朋友当支援跑者。

And then I had the privilege of also crewing my friends who were doing the Whites one hundred.

去年那场赛事没有正式组织，所以我陪他们跑了大概三十英里，特别有意思，能深入新罕布什尔的怀特山脉，那段路的地形简直疯狂。

It was a an unofficial race last year and so I was able to go out and do about 30 miles with them I think which was a lot of fun being able to go into the Whites of New Hampshire and we did some that was crazy terrain as well.

那段经历本身就很有趣，能帮上他们的忙也让我很开心。

So I had that fun project itself and helping them.

这真是太棒了。

Oh, that's so awesome.

对啊。

Yeah.

你有这些经历真让人佩服，尤其是训练周期很长、平时又特别忙的时候，很容易就觉得只是在机械地重复，做这做那，日复一日。

It's so cool to see you have these things in there too, because especially I think with very long training blocks and also when you're very busy, it can almost feel like you're just I don't want say going through the motions, but it just feels very the same.

就是不停地做这个、这个、这个、这个。

It's like you do this, this, this, this.

而在其间安排这些项目，不管是穿越白山，还是跑遍新罕布什尔，这些都很棒。

And to have those projects in between, whether it's going through the whites or running across New Hampshire, all these things.

这些都是你纯粹出于兴趣去做的小冒险。

And these are passion projects that you did just for little side quests.

这些事能让你重新燃起热情，不仅对训练充满期待，更能重新爱上耐力运动本身，爱上那种探险的感觉。

Those can help to rejuvenate you to not only get excited about the training again, but just get excited about Or rekindle the excitement for loving, for endurance, for the adventure.

你一路上特意安排了这些，给训练增添了趣味和活力，这真的特别有启发性，尤其是对于那些一年只跑一两次比赛、平时又特别忙的人来说。

And so it was so cool that you laid those along the way to kind of keep the spice and the spark in terms of the training in there, which I think is very, very encouraging for people to do, like I said, especially for people who only race maybe once or twice a year and have a ginormously busy schedule.

所以没错，看到你这么做真的特别棒。

So yeah, it was Yeah, cool to see

我觉得我的建议就是，找些你真正喜欢的事去做，当然训练很重要，尤其当你有大目标的时候，但你依然可以边训练边享受乐趣，不一定非得严格按照计划来。

that's I think that's the big, my words of advice would be like find things that, yes, your training is really important if you have a big goal and you can still train and have fun and it doesn't have to look maybe exactly as prescribed.

就像我之前说的，我们做过PEMI环线，还有其他很多精彩的冒险，虽然这些和原定的训练计划不一样，但效果一点不差，反而是一种更富冒险精神的训练方式。

But there were times when, like I said, we did the PEMI loop and other great big adventures that maybe the training would have been different, but it was still effective, kind of this more adventurous type of training itself.

所以我的建议是，别忘了给自己留点乐趣。

So yeah, I would say to folks, also just try to keep it fun for yourself.

太棒了。

Love that.

这一点特别重要，尤其是在你现在的优化阶段，因为很容易只盯着成绩提升这一点。

And it's so, so important, especially in the optimization phase, kind of where you were in, because it can be so focused about I shouldn't say so focused, but the focus is, I want to increase performance.

我想表现得更好。

I want to do well.

有时候，乐趣很容易就被忽略了。

And sometimes it can be easy to let almost the fun scene away from it.

你能一边保持乐趣，一边优化训练、关注表现，同时兼顾方方面面，这真是保持状态、避免倦怠的绝佳方式。

So to be able to be in this position where you still have the fun and you're optimizing and you're thinking about performance and you're thinking about all these things and also keeping everything up is such a good way to stay in the game and also avoid burnout at the end of the day.

避免倦怠。

Avoid the burnout.

就像你说的，你其实很享受跑步。

Because running, like you said, you enjoyed it.

你已经找到了这份热爱，一切都水到渠成。

You've gotten to this love and everything.

看到你特意加入这些有趣的东西，让整个过程依然充满乐趣，保持那份热情，真的太棒了。

So it was so cool to see you adding these fun things to keep the enjoyment of the process in there to just keep the spark alive, which is awesome.

咱们聊聊莫阿布吧。

Let's talk about Moab.

对那些还不太了解去年莫阿布情况的人来说，莫阿布通常是个特别热、几乎不下雨、典型的沙漠气候的赛事。

So for the folks who aren't, again, familiar with the lore of last year's Moab, Moab is generally a race that's pretty hot, pretty much no precipitation, and pretty standard desert weather.

但你们那年碰上点不一样的情况。

But you guys had a little bit of a different year.

你给大家说说，今年到底发生了什么？

Talk us through what ensued you guys this year.

说实话，我到现在还没从莫阿布的冲击里缓过劲来。

I think I'm still recovering emotionally from Moab.

我真没法骗你。

I'm not going to lie.

有人问我，你还会再参加一次吗？

Someone was like, Would you do that when again?

我当时就说，我也不知道。

I'm like, I don't know.

去年跑完莫阿布之后，我心理上还没缓过来。

I was pretty scarred after Moab last year.

那条赛道确实很漂亮。

Know it's a beautiful course.

简直太壮观了。

It's incredible.

下得可大了，一直下个不停。

And it poured, it poured.

那地方明明是沙漠，结果却来了场飓风。

It's in a desert and they had a hurricane go through.

我说这些，只是想让你明白那场面有多疯狂。

I mean, that was just to paint the picture of how wild it was.

所以我们出发前一直在盯天气，本来还指望能好点，结果偏偏撞上了，那四五天几乎一直在下雨。

And so, going into it, we were watching the weather, it was pretty hit or miss and it hit us and it just rained pretty much the entire four or five days that we were out there.

而且到处都是泥石流，泥巴多得不得了，雨下个不停，我原本计划的高温训练、适应炎热，根本用不上，因为那几天温度一直就在三四十度之间，根本没热起来。

And there were washouts, so much mud, so much rain, everything I had planned going in, the heat training and being able to work through that did not need because it was like four thirties, forties, fifties, like it never really got hot.

有天太阳出来了，温度可能升到七十华氏度左右，但整体来说还是特别难熬。

I think one day when the sun was out, it got to maybe 70, but yeah, it was very difficult.

我得说，去年新罕布什尔那边的雨季也特别长。

I will say, we also had a very rainy season in New Hampshire last year.

我记得当时还跟你说过，每次长跑都赶上下雨。

I think I was even saying to you, every long run was the rain.

所以回想起来，那些在雨中训练的经历，确实帮我建立了信心，让我在莫阿布能应对脚部问题，也能忍受连续几小时的淋雨——毕竟训练时早就习惯了。

So thinking back to building up those moments of confidence, going out in the rain definitely helped me be successful, I think, at Moab because I could deal with the foot issues and I could deal with being in rain for hours on end because that's what I had done in training.

当然，莫阿布那会儿是连续好几天下雨，但提前经历过小规模的雨天，心里就有底了：至少我知道，这种状况我能挺过去。

Of course, Moab was literally days and days of rain, but it helps, I think, in some ways going into that knowing that, okay, I've experienced this on a smaller scale and I will make it through the other side.

但确实很难受。

But it was hard.

有个地方叫盖瑟山口，那到底是什么地方？

Was one moment, what's Geyser Pass?

那段时间我一直在担心这个，因为我们要爬到最高点，而我是个海拔只有四百英尺的平原人。

That was the fear I had looming over me the entire time because it was going up to the highest elevation and I'm like a flatlander at 400 feet.

雨下得横着飘。

And it was sideways rain.

我感觉自己像在拍《饥饿游戏》。

I felt like I was in hunger games.

我和朋友尼克一起走这段路，我特别害怕迷路，怕在山里走错方向，简直太疯狂了。

I was with my friend Nick and we were going through this and we were so afraid well, I was so afraid of just like the navigation and working our way through the mountain and it was just wild.

但我们还是挺过来了，顺利完成了比赛。

But we made it, and we finished the race.

这段路，说实话，比我之前跑的Bigfoot难多了。

And that one, yeah, that was definitely much harder than for me than Bigfoot.

就算天气正常，去Geyser Pass那段路也够吓人的。

I mean, that section to Geyser Pass in standard weather is crazy.

再加上泥泞和横着下的雨，我简直不敢想——本来就到处都是倒下的树，什么都有。

And to do that with mud and sideways rain is in my mind just like, oh my because there's already tons of down trees and everything.

由于风大雨大，路标也完全看不到了。

The markings were actually gone too because of a lot of the wind and the rain

还有。

and

各种杂物。

stuff.

你只能完全靠导航，很多人都迷路了。

So you're completely relying on your navigation and it was a lot of people were lost.

简直太疯狂了。

It was just wild.

我说了，我们感觉就像在拍《饥饿游戏》一样。

Like I said, we felt like we were in hunger games or something.

是啊。

Yeah.

而且你感觉自己深陷荒野，特别离谱，因为你在一片沙漠里，沿着一条超级宽的土路走了好几英里。

Mean, and it feels like you're just in the depths of the wilderness out And it's crazy because you're on this ginormous dirt road for seemingly miles in the desert.

然后突然间，你就一头扎进高海拔的密林里，简直乱套了。

And then all of a sudden, you're just in the craziness of the woods going up at high altitude.

我真没法想象你当时经历的阳光和天气状况。

I can't even imagine that sunshine And conditions that you

我一直在想，天快亮了吧。

I kept on thinking that morning's going to come.

早上总是会好起来的。

Everything is always better in the morning.

像这种长途跋涉，夜晚总是最难熬的，黑漆漆的，还冷，更何况那会儿下着倾盆大雨，我们都觉得天一亮情况就会好转。

The nighttime for any long distance like this is always tough because it's dark, colder, And in this case, was pouring and we were all convinced the morning's coming, it's going to get better.

结果并没有。

It didn't.

雨还在下。

It continued to rain.

风还是那么大，雨也一点没停。

It was just as windy and rainy.

现在回头看看，那段经历还挺滑稽的，但当时我们真的一头雾水，刚发生啥了？

And it it was was now looking back at somewhat comical, but at the time we're like, What just happened?

这简直太疯狂了。

This was just wild.

太疯了。

Crazy.

我认识的每一个今年跑过莫阿布的人，不管是谁，基利安是我们队的教练，他赢了。

I think everybody that I know personally who had done Moab that year, no matter who they were, I mean, obviously Killian's a coach on our team and he won.

就算他表现这么出色，他后来跟我说，那简直算得上是三级疯狂乐趣了，太离谱了。

And even with him having such a great performance, he like, He told me, he was like, that was borderline type three fun of just crazy.

那一年，所有人都说简直疯了。

And so everyone was saying that year was just nuts.

你提到在这场比赛中经历了好几次低谷。

You mentioned you had several low points in this race.

能跟我们说说其中一次低谷吗？你是怎么挺过来的？

Can you talk to us about one of those low points in the perspective of how did you get through that?

我之所以想重点说这个，是因为重点不在于我们遇到的低谷，而在于我们怎么应对和处理它们。

And the reason why I want to focus on this is because it's not about the low points that we face, it's how we deal with them and manage them.

你能跟我们说说，比赛中有没有哪个低谷，或者几个低谷，是你自己挺过来的吗？

Can you talk to us maybe about either one low point or a couple of low points in the race that you work through?

当时你心里是怎么想的？用了什么办法让自己继续往前走的？

And what in your mind did you do to help you to get through that to keep moving forward?

是的。

Yeah.

有一次，我记不清具体是在哪个补给站了，但那时候我身体状态特别差，简直糟透了。

There was one And I can't remember where we were going, which aid station it was to, but one particular point it was, I was just physically, I felt terrible.

我什么都吃不下，也喝不下去。

I wasn't able to eat or drink anything.

可能跟海拔有关，整个人就是提不起劲儿。

Part of it was probably because of the altitude and I was just not feeling great.

我从来没想过要退赛，但就是整个人陷入一种特别低迷的状态。

And I never thought about dropping, but I was just really mentally in the slow spot.

对我来说，慢慢从那种状态里爬出来，我想的是那些相信我的人。

And for me, to pull myself, slowly pull myself out of it, I was thinking about the people that believed in me.

我知道家里的朋友和家人一直在关注我的进展。

I knew friends at home were tracking me and family was tracking me.

我女儿也陪在我身边。

I had my daughter there.

我带她一起来的，她全程陪着我。

I pulled her all She came out there with me.

我的朋友们也一路陪着我跑。

My friends were there pacing me.

所有这些在外头支持我、看着我、陪在我身边的人，都因为相信我，才选择出现，要么追踪我的进度，要么亲自来赛道上给我加油。

And all of these outside people that were either watching or there with me believed in me enough to show up and either track me or be here at the race.

这让我重新聚焦于自己的目标，甚至更细致地拆解了我接下来该做什么。

And I guess it just made me refocus on what my goals were and break down even further what I needed to do.

所以我不再想着怎么跑到下一个补给站，而是把目标缩小到接下来的几分钟。

So instead of trying to focus on even getting to that next aid station, breaking it down into the next few minutes.

好了，莎拉，接下来几分钟喝几口水，虽然你恶心，喝不下去，但还是要尽量喝一点。

Okay, Sarah, take a couple of sips of water over the next few minutes because you're not able to drink because you're nauseous.

别去想那个补给站了。

Don't even think about that aid station.

就喝几口水，吃点东西，把目标拆得这么细，真的帮我慢慢从那种糟糕的状态里缓过来了。

Just take a couple sips, take a couple nibbles of food, and really just trying to break it down helped slowly pull me out of feeling so terrible.

最后，我至少感觉好了一点，这才撑到了下一个补给站。

And eventually I got at least feeling a little bit better to get myself to that next aid station.

所以我想，在这场比赛的很多时刻，我都得跟自己说，停下来想想，有人在看着我，为我加油，盼着我完赛。

So yeah, I think many times throughout that race, had to have that conversation with myself to stop and recognize that people were here, they were cheering for me, they were rooting for me to finish.

从很多方面来说，真正能改变这一切的，只有我自己。

And I, in many ways, I the one, I'm the only one that can really change this narrative for me.

我可以继续往下沉，也可以稍微调整一下自己的做法，换个想法，让情况好那么一点点。

I can continue to go down that downward spiral or I can make some small changes in what I'm doing in that mind shift to help make the situation a little bit better.

我就这样一点一点地调整，最后终于走到了终点线。

And so that's what I slowly chipped away at and eventually got my way to that finish line.

哇，这太棒了。

Oh, it's so awesome.

我很喜欢你提到的这两点。

I love that you mentioned two different things.

第一点是，你明白决定权在自己手里，可以主动采取行动去改变方向。

The first thing is knowing that the decision is in your hands to take the action of where you wanna go.

我觉得这特别厉害，因为它赋予了我们掌控感。

And I think that's so cool because it gives us agency.

让我们意识到：哦，原来我可以把它变得更好——看到你真的去实践这一点，真的很令人佩服。

It gives us that power to be like, oh, okay, I can make this better, which is so cool to see you going out and implement that.

第二点是，你不仅关注每个补给站之间的距离，更关注每一刻的状态，对吧？

And the second thing is like, not only looking at eight station to eight station, but like moment to moment, right?

因为比起整个赛段，专注于每一刻要容易多了，尤其是在像莫阿布这样的比赛中，补给站之间的距离特别长。

Because moment to moment is way easier to think about just accomplishing as opposed to like, especially in a race like Moab, where the eight stations are very long, right?

嗯

Like

你说二十英里。

you say 20 miles.

是啊，没错。

Yeah, right.

就是上坡，对，就是这样。

Like uphill, like, Yeah, exactly.

我特别喜欢这种把任务拆成小块的做法，跟自己说：嘿，我只需要专注当下这一刻，一切就都变得简单了。

So I love that breaking down of it into very small chunks and having those conversations with yourself to say like, Hey, all I need to do is those moments and everything is such too.

对于那些在极端条件下参赛的人，或者比赛中突然遇到暴雨之类情况的人，你是怎么应对这些恶劣天气的？

For maybe people who are doing races in crazy conditions, or maybe they're in a position where they go in a race and all of a sudden they get torrential downpour or whatever, how did you manage the conditions out there?

我觉得关键在于心理层面。

Think it was I mean, there's the mental side of it.

心理上，我只能接受现实。

The mental side of it is that I just had to accept it.

我什么都改变不了。

There's nothing I can do.

我其实还是可以做一些事，让情况稍微好一点。

There's things that I can do to proactively make it a little bit better.

比如穿件好的雨衣，换双袜子，好好照顾双脚，准备保暖的衣物。

So have a really good raincoat, change my socks, make sure I'm taking care of my feet, have warm clothes.

就是这些方面的准备。

So there's those types of things.

但另一方面，我也明白，这些事我根本控制不了，只能尽全力去执行。

But then, yeah, just recognizing I can't control any of that and just execute as best as you can.

那确实是我唯一能做的。

And that was all I could do.

这又回到那个问题：我能控制什么？

It goes back to that, what can I control?

我能控制的是自己怎么出场，怎么看待这件事，还有我的心态。

I can control how I show up, my mental framing around it, my attitude.

我想说，我在参加这些大型比赛时发现，我特别享受把大家聚在一起的感觉。

I will say one of the things that I've recognized about myself, especially in these bigger races, is I love being able to bring people together.

尤其是第一晚，我们那支小队伍有大概十个人，一起往补给站走，毕竟有同伴在身边，事情会轻松很多。

Especially that first night, we had, I don't know, 10 people in our little party that we had going to the aid stations because it's just easier when you have this community around you.

在莫阿布这么大的雨里，我们彼此都处在同样的处境中，慢慢就找到了这种默契。

And so finding that throughout Moab when it was such terrible rain, we were kind of all in this situation together.

这让我们至少能从中找到点乐趣，享受起这场雨来，也更坦然地走过这段路。

It allowed us to, I don't know, at least have some fun and enjoy the rain that we were experiencing and going through that.

这确实帮了大忙，让我们能继续前进，而不是一直纠结于下个没完的雨，反正也改变不了什么。

So that was certainly beneficial to, I think, making our way through and not dwelling on the fact that it was pouring rain and there was just nothing we could do about it.

是的，我很欣赏你这么想，确实如此。

Yeah, I love that you think about it in that way because it is true.

你根本控制不了这些事。

It's like you can't control it.

就像之前的大火一样，你也控制不了火势，控制不了那些状况，但这就是现实。

Kind of similar to Bigfoot, couldn't control the fires, couldn't control any of that stuff, but this is the situation.

既然这样，那就这么办吧。

This is how you do it.

能和别人一起经历这种事，彼此感同身受，真的挺好的，大家都是这么过来的。

And to be able to be in a position where you have other people there where you're essentially empathizing together of like, Hey, we're all going through this.

这事儿简直太疯狂了。

This is all nuts.

和同样经历这一切的人一起完成，虽然不能说更有趣，但至少让人觉得我们是一起在扛着。

And there's something about doing the experience with other people who are going through the same exact thing that almost can make it, I don't wanna say more fun, but from a standpoint of like, hey, we're all in this together.

我们就这样干了。

We're doing this.

干脆把它当成一场史诗级的冒险，好好把它走完。

Let's make it an epic adventure and let's carry it out.

你刚才提到那些低谷时刻。

And you mentioned all the low moments.

确实挺难的。

It was tough.

特别辛苦，方方面面都不容易。

It was hard and everything.

那场如此艰难的比赛，冲线那一刻为什么这么重要？

What was so important about that finish for given such a difficult race out there and everything?

说说看，那场赛事的终点对你意味着什么？

Talk to us about the importance of that finish of that race.

天哪。

Oh my gosh.

其实我觉得，特别的是我女儿那场陪在我身边。

Well, I think it was interesting that Not interesting, but my daughter was with me for that particular race.

她站在终点线等我，亲眼看着我经历的每一个阶段，这对我意义重大。

So just having her at the finish line and seeing all of the different phases I was going through was really important to me.

有她在身边，本身就是一种动力——我想让她看到，再难我们也不放弃，哪怕你心里想停，因为她在全程都看见了我低谷的样子。

And that was motivating in itself, just to have her there, showing her that we're tough, we don't quit, even when you want to, because of course, saw me in many low moments throughout that race.

所以这对我真的特别重要。

And so that was really important to me.

但不只是为了她，也为了我自己。我觉得，不管我们做什么样的大冒险，不管是个人挑战还是野外徒步，关键是要找到对你真正重要的东西，给自己机会去面对困难，看看自己到底能走多远，学会在途中不断调整方向。

But even just for my myself, and I think this is what we all need to find when we're doing these big adventures, whether it's something personal or out on the trails, it's finding whatever is important to you and giving yourself that opportunity to show up for yourself, to do hard things, find out what you're capable of, figuring out all of the pivots that you have to make.

这些比赛让你对自己有了很多新的认识，而这些领悟其实能用到日常生活里，哪怕你不在山路上奔跑的时候。

You just learn so much about yourself in these races, and you can apply it to your real life, your real life, when you're not on the trails.

我特别享受并珍惜这些体悟。

And there's so much of that that I just enjoy and I appreciate.

我经常跟同事分享这些感受。

And I share this with my colleagues all the time.

我在山路上学到的东西，和我对待工作的方式之间，有太多相通之处了。

There's so much overlap between what I learned out on the trails to how I approach my work.

只要坚持到终点，你就明白，人生从来不会一帆风顺。

And just getting to that finish line, life is never easy.

路上总会有各种意料之外的阻碍。

And there's always obstacles that are thrown our way.

我们如何面对这些困难，如何在过程中学习、成长，并把经验带去未来，这正是我每次冲过终点线时最珍惜的——你冲过终点的那一刻，已经不再是原来的自己了。

And how we show up and how we work ourselves through this, what we learn along the way to continue to apply towards like our future selves is just what I appreciate crossing every single finish line is that you are I feel like you're a changed person when you cross the finish line, but you're not that same person.

在莫阿布冲过终点的那一刻，让我真正体会到了什么是坚持。

And crossing the line at Moab really showed me perseverance for me.

从跑步的角度来看，那绝对是我在最艰难的一次经历，天气、海拔，还有太多因素，清单长得不得了。

That was by far the most challenging thing that I've gone through from like a running perspective, and just the weather, the altitude, there's so many, there's a very long checklist.

即使在我怀疑自己的时候，我也从来没有放弃过自己。

And I never, even the times when I had doubt, I never gave up on myself.

对我来说，这正是我最大的收获。

And that to me was just my key learning.

你提到出狱后，对你来说，是不是因为你意识到自己比想象中更坚强、更坚韧？

You mentioned coming out of prison, for you was the change for you just realizing how much stronger and tougher you were.

那种转变，确实是这样。

Was that the change Yeah.

对于

For

那真的很难。

was hard.

有几次，我甚至感到害怕。

There was times when I was actually scared.

可能是因为我太缺觉了，再加上各种因素的影响。

It was probably because I was so sleep deprived and all of these different elements.

但有时候我真的在想，这事儿我到底能不能撑得住？

But there was times when I'm like, I'm just I really wonder, is it possible from Can I actually do this?

穿越那片地形实在太艰难了，能坚持走完已经不容易了。

It was just so hard going through that terrain and yeah, being able to move through it.

就像我说的，我最终冲过了终点线，脸上还带着笑。

And like I said, get to that finish line and still finish with a smile.

所以就像大脚怪一样，冲线时脸上挂着笑，那感觉真棒。

So just like Big Foot, finished with that smile, which was great.

是的，这段经历让我重新建立了信心，也让我对接下来的太浩湖赛程更有把握了。

Yeah, it allowed me just to have some new confidence and ready for hopefully Tahoe.

太好了，真是太好了。

So good, so good.

我敢保证你当时笑得特别灿烂，我记得你刚冲线就跟我视频，脸上全是笑容，整个人都像在发光。

And I can vouch for the smile because I remember FaceTiming you right after you finished and you had the biggest smile on your face just going through it.

你当时特别兴奋，简直开心坏了。

And you were so excited and ecstatic.

看到你那样，真的太棒了。

And that was so just cool to see.

尽管经历了那么多，恶劣的天气、你说的高海拔和艰难的赛道，还能带着笑容冲过终点，还收获了新的力量，这恐怕是我们在户外能赢得的最了不起的胜利了。

And even though going through so much and a bunch of crazy weather and like you said, the conditions, the altitude, the tough course, and still cross that finish line with a smile and this newfound strength, I think is just the biggest win that any of us can get out there.

你有这样一段经历，我真的特别为你高兴。

So it was awesome that you had that experience out there, and I'm so freaking stoked for you.

这周末你又要开启第三次挑战了，200英里全程环塔霍湖赛。

And you get to go on journey number three this weekend in the 200 miles pace, like the full loop around Tahoe.

你现在怎么样？说实话，这事儿我还不太清楚，因为你换教练了，现在跟的是Liz教练，而我正慢慢退出一对一指导的运动员。

How are you and I know actually, this is new for me because you move coaches to Coach Liz because now as I'm transitioning out of one on one athletes.

所以这个问题，我其实也不知道答案。

And so I don't even know the answer to this one.

但我真的很期待。

So I'm excited.

你这次准备怎么应对太浩湖的挑战？

How are you approaching Tahoe differently?

这次是你第三次参加200英里的比赛了。

Now this being your third 200 mile race that you're going into.

是的。

Yeah.

我觉得可以把之前在Bigfoot和Moab积累的经验都用到太浩湖来。

I feel like I can apply all that I've learned from Bigfoot and Moab and apply that into Tahoe.

之前在Moab因为天气条件太差，我没能发挥好。

I wasn't able to execute as well at Moab because of the conditions that we've talked about.

所以这次我特别期待能把这些经验用上。

So I'm really excited to apply that here.

天气预报说不错，但愿如此，可能会暖和点，不过没关系。

The weather looks great, knock on wood, maybe warm, but that's okay.

预报说不会下雨。

No rain in the forecast.

那挺好。

That's good.

我就要这样。

I'll take it.

所以我现在想做的，是继续深入参与这个我特别喜欢的社群氛围。

And so that's what I'm looking to do is fully embrace still the community aspect of it that I really enjoy.

对我来说，这才是完整的循环。

To me, it's the full loop.

这肯定是一次特别精彩的冒险。

So it will definitely be such an adventure.

我真的很期待这次经历。

I'm so excited for that.

但同时我也想更有目标地跑，更高效地前进，把之前学到的所有经验都用上。

But then really work on moving with purpose and being efficient and just kind of taking all of those learnings.

在莫阿布的高海拔环境下，我在营养方面也学到了很多。

I learned a lot about the nutrition aspect too at altitude at Moab.

所以去太浩湖的时候，我得继续留意这一点。

So staying on top of that when I go out to Tahoe.

确实，我从中学到的东西太多了，一直在用，比赛周也会继续落实，真的很期待会有什么结果。

Yeah, there's so many learnings that I just continue to apply and I'm gonna execute that on race weeks and excited to see what happens.

太棒了。

So good.

我喜欢这一点。

I love that.

这正是我和凯莉经常聊到的，我们总说，一个人第一次跑200英里就跑出最佳表现，几乎是不可能的。

And it's one of those things where I know Kelly and I, we talk about this a lot and we always say like, it's really impossible for someone to have their best 200 mile race as the first one.

原因就在于，你得靠一路上积累的经验才能真正成长。

And the reason for that is just because of the experience that you learn along the way.

你之所以越跑越好，其实就是因为不断积累的经验、教训和领悟。

And it's almost like you get better and better and better simply because of the experience and the lessons and the things that you've learned.

所以，把你在200英里赛程前两场的经历直接应用到这次太浩湖的比赛里，我觉得特别有力量，因为你已经积累了足够多的数据、信息和实战经验，可以全都带到这一场来。

And so to go into Tahoe and implement the first two things or the first two races that you did in the 200 mile space into this weekend, I think is just such a powerful place to be in because you have so much data and information and lessons that you learn in those first two races that you can take into this one.

是的，我们特别期待你们完成整个环线。

Yeah, we're super stoked for you guys, especially to do the full loop.

这简直太疯狂了。

I mean, that is crazy.

没错。

Yeah.

就像

Like

我认为太浩湖融合了Bigfoot和莫阿布的特点，对吧？

Tahoe is a combination I think of Bigfoot and Moab, right?

因为它更有高山特色，但海拔又和莫阿布很相似。

Because it's something more Alpine, but you get the elevation, it's more similar to what Moab is.

所以对我来说，这简直是完美的结合。

So yeah, to me, it's kind of like the perfect blend.

所以我对这次比赛特别期待。

So I'm really stoked for that one.

这肯定会很棒。

It's gonna be great.

确实如此。

That's true.

你既能体验到真正的攀爬路段，又像莫阿布那样特别适合奔跑。

You get like the real climby stuff, but like it's also super runnable like Moab.

你能感受到像莫阿布那样的高海拔，但坡度又没有大脚那么陡峭。

You get high altitude like you get in Moab, but also like not as like crazy steep as Bigfoot.

不过确实也有一些相当陡的上坡。

And you do have some pretty steep climbs.

比如PowerLine路线，那里总是特别出彩。

Like PowerLine's always a good highlight out there, too.

这简直就是把两个地方的精华完美融合在一起了。

So it is like a cool little mashup of the best of both worlds.

而且，能完成职业生涯的三冠王系列，真的特别有意义。

And I mean, you get to round out the career triple crown, which is super cool to see with this.

所以，我们都特别期待你完成环太浩湖200英里的壮举。

So yeah, we're all super excited for you as you make your big 200 mile venture around the Loop Of Lake Tahoe.

能邀请你来做客，听你分享挑战200英里超马的心得和感悟，真的太棒了。

And this has just been so awesome having you on and getting to hear about all the lessons and the takeaways from your journey into the 200 mile distance in the ultraspace.

真的特别激动。

Super, super stoked.

如果大家想跟进莎拉的旅程，我会在节目笔记里附上她的社交媒体链接。

If anyone wants to follow along on Sarah's journey, I'll post the links to her socials in the show notes and everything too.

莎拉真的太出色了。

But Sarah has been amazing.

我们还没开始聊的时候，你就说你已经准备好答案和一些有趣的小知识了。

So before we even started, you told me that you have the answer to this question and some fun facts.

说实话，我根本不知道那些有趣的小知识是什么。

And folks, I don't even know what the fun facts are.

我也不知道答案到底是什么。

I don't know what the answer is.

我和你们一样兴奋。

So I'm equally as excited as all of you.

我很想问这个问题。

So I'm excited to ask this question.

我们每期《EVERYDAYULTRA》节目都会问这个问题，因为节目名字就叫《EVERYDAYULTRA》，宗旨是帮听众每天提升耐力表现。

The question that we ask every single guest on the EVERYDAYULTRA podcast, because the show is called EVERYDAYULTRA, and we help our listeners endure better and be better endurance athletes every day.

听众每天可以做些什么，来成为更好的耐力运动员？

What can our listeners do every single day to be better endurance athletes?

对。

Yes.

我就知道你会问这个问题。

Well, I knew you were gonna ask that question.

所以我专门去翻了翻，因为我几乎每一期都听。

So I went down the rabbit hole and I was curious because I listen to probably every single episode.

那最常见的答案是什么呢？

And so what is the common answer?

所以你的那些有趣数据，我这儿都有。

So your fun facts, I have them here.

我用AI整理了他们所有的回答。

I compiled through AI what their responses were.

有40%的嘉宾都提到了‘坚持’。

So 40% of your guests have said consistency.

如果你一直在想，大家最常说的是什么？

If you're ever wondering what is the common thread?

有40%的嘉宾都说，坚持是普通人最该做的第一件事。

So 40% of your guests say consistency is the number one thing that people can do.

另外大约20%的人提到，心态是另一个关键。

About another 20% say mindset is the other one.

‘聪明训练’占15%，‘基本功’——也就是能稳稳执行这些动作之类的，还有‘可持续性’或‘耐久性’占10%。

Train smart, 15%, the fundamentals, so just being able to execute, etcetera, and then sustainability or durability, that's 10%.

嘉宾们提到最多的，毫无疑问就是坚持。

The breakdown of what your guests say by far is consistency.

我本来也可能说类似的话，但我心想，我不能跟别人一样，老提什么坚持。

And that probably would have said something along those lines, but then I'm like, I can't be like everybody else and say consistency.

我不能挤进那40%里。

I can't be in that 40%.

所以我要给所有想入门这项运动或真正投入的人的建议是：多听听身体的声音，根据自己的需求调整。

So my suggestion for anyone trying to get into the sport or embrace this sport is just listening more to your body and adapting to what you need.

我们之前也聊过，有些日子你可能就是需要多睡会儿，或者该跑个轻松的慢跑，而不是高强度的间歇训练。

And we talked about this, there are days when maybe you just need more sleep or maybe you need to do an easy run as opposed to a speed workout.

给自己留点弹性，给自己这份许可，我觉得这不仅能让你成为更好的运动员，更能让你成为更强大的表现者，因为你把自己放在了第一位。

And so giving yourself that flexibility, giving yourself that permission, I think not only makes you a better athlete, but just a stronger performer because you're putting yourself first.

所以，这就是我对这个问题的回答。

And so that would be my response to that.

太棒了。

So good.

有没有人提到过‘听从身体’？占比多少？

Is there any percentage on people who said, Listen to your body?

没有。

No.

完全没有。

None.

那我现在得把这一点再加回去，我会想办法弄清楚。

So now I'm gonna have to add that back, and, like, I'll try to figure that out.

估计得是零点零几百分比吧。

It's gonna be, like, point zero something percent.

对。

Yeah.

但我们得

But We need to

现在就把这一点加上。

get that one added up now.

对。

Yeah.

首先，谢谢你把这些整理出来。

Well, first of all, thank you for compiling that.

这太有意思了，我一直觉得‘坚持’是大家最常提到的答案，但没想到会高出这么多。

That is so interesting because I was like, yeah, consistency is the the most said answer, but I didn't know by how much.

40%啊，真是惊人。

So 40%, like, wow, that's amazing.

谢谢分享这些有趣的资料。

So thank you for those fun facts.

也谢谢你给出这么好的回答，我觉得这个观点在越野跑圈子里其实没被充分讨论，容易被忽略。

And also thank you for that really good answer because I believe it gets, I don't want say lost in translation, but not as talked about too much in ultrarunning.

因为越野跑本来就很艰苦。

Because ultrarunning is gritty.

特别考验人。

It's tough.

我们确实得咬牙挺过疼痛和困难。

We do need to push through pain and toughness.

这项运动本来就要求这样。

It's a requirement in the sport.

但问题在于，我们往往过度消耗自己。

But the dark side of that is that we just dig ourselves into a hole.

当身体明明说‘今天该休息了’，我们却还在硬撑。

We push too hard when our body says, Hey, today needs to be a rest day.

我觉得这个观点特别重要。

And I think that answer is so important.

我觉得运动的方向应该往这个方向转变——更好地优化训练，同时保持对跑步的热爱。

And I think it's where the sport should be shifting, like from a standpoint of being able to optimize training and the love for running and everything.

你提到这一点，真的特别了不起。

So the fact that you mentioned that answer is totally amazing.

我希望未来能有越来越多的人认同这个观点，不过目前来看，你算是第一个这么想的人了。

And I'm hoping over the years that the percentage of people who say that answer is higher, but sounds like you're the pioneer for that one for now.

我们要把更多人带进这个理念里。

And that's bring those people along.

没错。

Exactly.

正是如此。

Exactly.

那明年可能会再提升百分之十到十五。

And then maybe next year, then it gets a 10% or a 15% bump from there.

莎拉，这太棒了。

Sarah, this is awesome.

你真的很了不起。

You are amazing.

非常感谢你参加节目，感谢你所做的一切，感谢你成为我们社区和团队中如此出色的一员。

I appreciate you so much for being on the show, for all you do, for being an amazing member of our community and team.

我特别期待看你去塔霍湖大放异彩。

And I'm so stoked to see you go out and crush it at Tahoe.

我会一直关注你绕湖的轨迹，真想马上看到你拿下这场比赛。

I'll be following along your dot all around the lake, and I cannot wait to see you crush this thing.

我真为你所做的一切感到骄傲，你真是我的榜样。

Just super proud of everything you've done, and you're such an inspiration, my friend.

非常感谢你做的一切。

Thank you so much for everything.

谢谢你邀请我，也谢谢你一直指导我。

Thank you for having me and for coaching me.

过去几年和你一起工作，听你的节目，真的特别棒。

It's been so great over the past couple of years working with you and just listening to your show.

也祝所有在听的朋友们，新赛季的每一场比赛都能顺利。

And, yeah, good luck to anyone listening and whatever their races are for the season.

我也特别期待他们能有出色的表现。

I'm super excited for them too.

还有你，也一样。

And for you.

哦，谢谢你。

Oh, thank you.

谢谢。

Thank you.

我也很期待继续关注你。

Can't wait to follow you as well.

非常感谢你。

Thank you so much.

你先比比赛。

Well, you got your race first.

大家的期待都先落在你身上，然后才是我。

We're all the excitement's going to you first and then then me after.

我们都很期待你这周末大放异彩，再次感谢你的一切，莎拉。

So but we're pumped to see you crush it this weekend, and thanks again for everything, Sarah.

我很感激你。

I appreciate you.

好的。

K.

好的。

Alright.

待会儿见。

I'll see you later.

谢谢。

Thanks,

乔。

Joe.

再见。

See you.