#128 与帕金森病赛跑：教练拉里·戈尔迪与苏·戈尔迪医生对话

你去感受一下。

Feel it.

看起来我一点也不慢。

It doesn't look like I'm slow.

我花了好一阵子才明白，这些症状是怎么影响我和杰夫的运动表现的。

It took me a while to understand how each of those symptoms was affecting my athletics, as well as Jeff.

首先，我得说，杰夫根本没有犹豫。

First and foremost, I have to say Jeff did not hesitate.

我还没完成那次比赛，你可以想象，从普拉西德回来时我有多执着。

I had not finished the fall and you can only imagine the determination I had on way back from Placid after not finishing the fall.

我已经跟杰夫说了，咱们两个月后飞去哈萨克斯坦再比一场。

I had already told Jeff, Let's fly to Kazakhstan and do a fall there in two months.

我决心特别大。

I was so determined.

他看着我说，这什么都不会改变。

He looked at me and said, This changes nothing.

我们继续训练。

We continue to train.

从确诊的那一刻起，他从未动摇过，始终陪在我身边，和我一起坚定前行。

From the moment that the diagnosis was confirmed, I'm sorry, he just really never wavered in that he was going to be adjacent to me and we were going to march forward together.

于是我们在泛美面包店开了个规划会。

And so, had a planning meeting in a Panera Bread.

他下班后，我激动得不得了。

He got off shift and I came incredibly excited.

他说：这确实不一样了。

He was like, This is a change.

我特别兴奋。

Incredibly excited.

我当时手上有五十多篇文献。

And I had like 50 manuscripts.

我一直在研读医学文献，就跟杰夫说：你看，已经有大量早期数据表明，运动，尤其是高强度间歇训练，对帕金森病至关重要，能有效控制症状。

I've been reading the scientific literature and I was like, Jeff, there's all this early data that exercise, in particular intense intervals, exercise is completely key to Parkinson's, that it helps to control the symptoms.

还有一些早期研究显示，这种高强度间歇训练达到80%强度——不是那种耐力训练的强度——如果你每周做三次，每次四十到五十分钟，甚至可能延缓病情进展，有一定的神经保护作用。

There's even some early data that these intense intervals at 80%, not what we do sort of for endurance training, but these intermittent, if you do forty to fifty minutes three times a week, might even have an impact on progression, a little bit neuroprotective.

所以，这些研究虽然还只是早期的，但根本无所谓。

So, it didn't matter that these were early studies.

我不断跟他说：我真是太幸运了。

All of a sudden, I kept saying to him, How lucky am I?

我这么一个对耐力运动一窍不通的人，因为儿子的关系，阴差阳错地走进了这个领域，遇见了你，还有了教练，现在身体也练好了。

How lucky am I that me, who knows nothing about endurance sports, stumbled into this world by virtue of my son and I met you and I have a coach and I'm fit.

经过好几年，我终于变得健康了。

I'm finally fit after a couple of years.

而对我来说，除了吃药之外，控制这种病症状的关键，就是锻炼。

And here, the key to me controlling the symptoms of this disease outside of medication is exercise.

所以第一年，真正改变的其实只有一件事——他特别希望陪在我身边，而这种事，就算没有帕金森，也迟早会发生。

And so, that first year, really the only changes were about he really wanted me and this would have happened without Parkinson's.

我开始专注于如何让自己更有韧性，于是去做了物理治疗。

Focused on how I could be more resilient, gaining I went to physical therapy.

我去看了营养师。

I went to a nutritionist.

我增重了十磅肌肉。

I put on 10 pounds of muscle.

我全面地努力让自己变得更健康。

I just really holistically tried to get myself really healthy.

这给我上了重要的一课。

It was a big lesson for me.

我决定把那股狂热的执着稍微减一点，就减3%，把这3%用在睡觉、饮食和好好照顾自己上。

It was like, let me trade off 3% of my crazy determination, 3%, and focus that 3% on sleeping, eating, and being sure I'm taking care of myself.

这就是训练方式的转变。

So, that was the shift in training.

接下来那年，我带着帕金森病迎来了新的秋季。

And I entered my next fall, the next year with Parkinson's disease.

我参加了70.3铁人三项。

I did a 70.3.

我参加了训练营，也完成了秋季比赛。

I did training camp and I did the fall.

那时候我重了十磅。

And I was 10 pounds heavier.

但我变得强壮多了。

I was much, much stronger.

之后的事就不用多说了。

And the rest is history.

知道我患有这种病，还能做到这些，简直太不可思议了。

It was like an incredible, incredible moment to be able to do that knowing that I had this disease.

是的。

Yeah.

对很多人来说，这样已经很不错了。

For And a lot of people, that would be okay.

我做到了。

I did it.

我完成了自己的比赛。

I did my race.

我这些年一直都在训练。

I've trained all these years.

这其中的成就感是实实在在的。

And there's the accomplishment that comes with that.

但对你来说，那更像是一个起点，而不是终点。

But for you, it feels a little bit more like that was the gateway as opposed to the summit.

而且你非但没停下，反而把比赛安排得更密了。

And you've continued, if anything, you've only increased your race schedule.

去年我很幸运，能帮你参与其中一场比赛。

I was fortunate enough to get to help you with one of those races last year.

后来你把今年的比赛日程发给我，问我能不能帮着参加哪几场。

And then when you sent me your race schedule for this year, you're like, can you make any of these races?

我一看，天哪，上面多了整整半打比赛。

I was like, oh my god, there's like half a dozen more races on here.

所以那第一年之后，你的决心一点都没动摇。

So after that first year, your determination was unfazed.

但我知道，病情还在继续发展，那段时间你还受了不少伤。

But I know the disease continued to progress, and you struggled through some injuries during that time as well.

你能聊聊接下来那段时期的情况吗？

You talk a little about that next period of time?

是的。

Yeah.

我跑完全程的时候，真的特别特别开心。

I think when I finished the full, I I was so, so happy.

我记得那天晚上，杰夫送我回酒店，我和亚伦上床后，每半小时就醒一次。

I remember when I went to sleep that night, Jeff walked me back to my hotel and Aaron and I went to bed and I kept waking him up every half hour.

我一直在说：我简直不敢相信我做到了。

I'm like, I can't believe I did it.

那一整晚他都被我吵得够呛，第二天累得不行。

All night, he was exhausted by the next day.

说实话，我们团队在那次比赛中拿到了第二名。

And I'll be honest with you, there was something that my team actually won second place as a team in that event.

拍照片的时候，所有运动员都在场，他们真的成了支持我的一群人。

We were all posing for this picture and all of the athletes are there and they really became my supportive community.

VPC队的很多运动员都成了我的好朋友，还有杰夫和他的家人，以及所有队友。

So many of the athletes on the VPC team have become my close friends, Jeff, his family, and all those teammates.

我感受到自己被一群理解并接纳我的人包围着。

I felt really surrounded by a group that supported me, accepted me.

我跟他们没什么不同。

I was no different.

我只是多了一重挑战。

I just had another challenge.

杰夫在人群中间把奖杯交到我手里。

And Jeff handed me the trophy to hold in the middle of the group.

我记得那时心里想着，我要带着这群队友继续往前走，感觉特别有支撑。

And I remember feeling I am going to move forward with this little cabinet of teammates and feeling just really supported.

后来我完成了，和埃琳一起去了一趟马略卡岛。

Now, I finished, Erin and I went to Majorca.

回来之后，那段时间我明显感觉到症状加重了。

When we got back, that whole period of time, I started to notice really pretty substantially increased symptoms.

我的震颤变得更严重了。

My tremors were much worse.

简而言之，我跟神经科医生密切配合，最后不得不加大药量。

And long story short, you know, worked really closely with my neurologist, but had to really start increasing medication.

这对我说是个很大的挑战。

And that became a really tough challenge for me.

帕金森病的药物，这次我不细说了，但最关键的就是补充多巴胺的药。

The medication in Parkinson's is I won't use this time to describe some of the challenges, but basically the most important medication you can take is the medication that replaces the dopamine shortage.

虽然都是同一种药，但身体对它的代谢方式不同，影响它到达大脑的效率。

It's all the same drug, but there are different ways it gets broken down in the body before it gets to the brain where it needs to be.

有些人会严重恶心。

And some people can have pretty significant nausea.

我就是这种人。

And I'm one of those people.

我一直在努力找到平衡：药量要足够控制症状，又不能多到让我呕吐。

I really struggled with getting enough medication into me to control my symptoms, but not having too much so that I would throw up.

那是一个持续好几个月的艰难过程，我和杰夫不再只关注饮食和补水，而是开始同时调整我的饮食、补水和用药方案。

And that was a tough multi month process where Jeff and I really, instead of only training with nutrition and hydration, we began training with getting my nutrition right, getting my hydration right, and getting my medication right.

因此，为了完成长距离耐力训练，我必须额外补充药物。

And so, distance endurance training required me to supplement me.

并不是每个人都会这样。

This isn't the case with everyone.

帕金森病每个人的情况都不一样，但我确实需要把长效药和短效药搭配使用。

Everyone is very unique in Parkinson's, but I really needed to supplement my long acting medication with short acting.

找到合适的剂量花了我很多次尝试和调整。

And it was a lot of trial and error to get that dosing right.

就像你平时会和运动员反复演练比赛时的状态、补给节奏一样，这些事绝不能等到比赛当天才第一次尝试。

So, just like you probably rehearse with your athletes, how are you going to feel yourselves, how often, You can't do that for the first time on the race.

训练时你得像守规矩一样坚持做。

You need to be doing it religiously in your training.

我们后来把服药也加进了这份清单里。

We just added medication to that list.

这就是训练方式发生的一个重要变化。

So, that was one way, one significant way training changed.

第二个变化是我开始加入物理治疗、力量训练，还有敏捷性和平衡训练。

A second was I really added physical therapy and strength training, agility and balance.

帕金森病患者有四种训练方式是必须做的。

Parkinson's, there are four different modalities that you really need to do.

你得做有氧运动。

You need to do aerobics.

你得做力量训练。

You need to do strength training.

你得做柔韧性训练，因为身体会僵硬，还得练敏捷性和平衡能力。

You need to do flexibility because of the rigidity that sets in and you need to have agility and balance work.

而且，所有这四项训练内容都被整合到了我们的日常锻炼中。

And multitasking, all four of those became folded into our workouts.

我们还得算时间，这也是杰夫觉得我们应该考虑70.3赛事的原因之一。

And we had to look at the hours and that was one of the reasons that one of a few reasons that Jeff felt we should be thinking about 70.3s.

第三个变化是，某些症状带来的风险——说实话，我参加比赛时从来没受过伤。

The third thing that changed was the risk that some of the symptoms put me at, which to be honest with you, I've had no injuries during a race.

我的伤都是日常生活中，或者训练时走神造成的。

My injuries come from regular life or when I'm training and I'm not paying attention.

脚拖地了，我没留意。

A foot drags and I don't pay attention.

但在比赛中，我始终保持高度专注。

In a race, I'm acutely paying attention.

我经常在心里默念：别摔倒。

I often have a mantra, Do not fall.

别摔倒。

Do not fall.

把腿抬起来。

Lift your leg up.

所以，这些伤都是在日常生活中发生的，我受过好几次，这让我在坚持训练和康复的过程中遇到了很大挑战。

So, the injuries happened in real life and I've had several, which became a big challenge for me to continue to train through them and to be able to heal from them, etc.

你知道的，拉里，简单说，2023年我断了几次骨头。

As you know, Larry, in short, in 2023, I had multiple fractures.

我的锁骨断了。

I fractured my clavicle.

我的锁骨出现了错位性骨折。

I had a displaced fracture in my clavicle.

我得承认，下一次骨折是我自己造成的。

Now, I will admit that the next fracture was my fault.

我用胶带把锁骨绑住，想试着去跑一条越野路线，以为自己可以提前恢复跑步，没想到绑着胳膊固定锁骨反而让我在摔倒时完全没得到保护，结果肋骨也断了。

I duct taped my clavicle so that I could do a trail run and thought I could start running before I should have, and didn't anticipate that by duct taping my arm to my body while protecting my clavicle, I really had very little protection when I tripped and fell, and then I broke some ribs.

虽然受了这么多伤，但那个夏天我还是重新站起来了，去了训练营。

So, I had a bunch of injuries, but I did pick myself back up that summer and got to training camp.

杰夫开车送我下基恩陡坡，我勉强骑着车。

Jeff drove me down the major keen descent, and I sort of biked.

教练们跟在后面护着我，我安全地完成了270.3次训练，这成了我常挂嘴边的笑话。

The coaches helped by trailing me, I did it safely and I managed to complete two seventy point three s, which became my big joke.

缅因州的奥古斯塔和佐治亚州的奥古斯塔，合起来才算我的完整奥古斯塔。

Augusta, Maine and Augusta, Georgia equal my Augusta full.

我最终还是做到了。

I was able to do it.

但幸运的是，第二年我得了眼眶底骨折。

But fortunately, that following year, had an orbital floor fracture.

再下一年，你知道的，你当时陪着我，我脚踝严重骨折，三块骨头都断了，医生说至少一年别想跑步。

And the following year, as you know, you were with me, I had a really bad last year fracture of my ankle, broke three bones and wasn't expected to be able to run for a year.

这些困难我们一个个都挺过来了。

So those were challenges that we had to get through.

是啊。

Well, yeah.

说真的，伤病是每个运动员面临的最大挑战之一，既要尽量避免，又要能很好地恢复——这也是我们花这么多时间做力量训练的原因，就是为了让自己更结实、更抗造。

I mean, injuries are one of the biggest challenges for any athlete to both come back from well, first to avoid, which is a huge part of why we do so much strength training to make ourselves more durable.

但除此之外，还会失去训练时间，导致体能下滑，更别说心理上的打击了——当你没法做那些你真正热爱的事情时，那种感觉真的很难熬，复健的过程尤其考验人。

But then the loss of training time and the accompanying fitness that can happen, as well as just what it does mentally to you when you can't take part in these activities that you love to do, trying to come back from these injuries.

我记得很清楚，你脚骨折的时候我就在你身边。

And I just have to say, I was with you when you broke your foot.

不过你得纠正我一下时间线：我记得你受伤还不到一周，没听医生的建议，就让你教练来你家，把山地车的踏板装到公路车上，哪怕穿着行走靴，你也能骑上车继续训练。

And correct me on the timing here, but I want to say it was less than a week later, against medical advice, you had your coach come to your house and put a mountain bike pedal on your road bike so that even in a walking boot, you could actually get onto your bike and continue to train.

是这样吗？

Is that right?

其实也不完全对。

Well, it's not completely right.

在去看医生的前两天，也就是受伤后的第二天，我就自己弄了个简易护具，试着骑车了。

So the two days before I went to the surgeon, the day after I did this, I rigged up my own little boot and tried to bike.

那确实违背了医嘱。

That was definitely against medical advice.

在我详细解释之后，我的外科医生确实同意了，这没错，而且这也体现了我教练的一个了不起的特质——他总是权衡利弊，因为对于帕金森患者来说，不动的话情况真的会恶化。

I did have the permission of my surgeon after I really explained that, and this is true and this is also a wonderful attribute of my coach it was always a trade off because if you don't move in Parkinson's, you really get worse.

所以，面对这些伤病，我们得想办法让我继续锻炼。

So we had to find ways that I could still work out with all of these injuries.

我特别喜欢铁人三项的一点是，总有一项运动我能做，来保持体能。

And one of the things I love about triathlon, I really do, is that there's always a sport that I can do to stay fit.

比如我脚骨折的时候，游泳是肯定不行了。

And so, for example, when I broke my foot, I could not swim.

脚上打了好几周的石膏，但在医生严格指导下，我同意了，把石膏和登山鞋的踏板结合起来，装在自行车上，这样还是能完成有氧训练。

Had a cast on for multiple weeks, but I was able and my surgeon, it was with his permission under very strict guidance that I was able to rig a walking boot around a cast into a mountain bike cleat on my bike and be able to get a cardio workout.

力量训练我也没落下。

I was still able to do strength training.

物理治疗也一直在做。

I still did physical therapy.

所以，我确实没闲着。

So, did do a lot.

我其实第四个月就开始训练了，他们根本没想到我能做到，结果一个月后我就去参赛了。

I was able to start training really at month four, which they never thought was going be possible, I was racing a month after that.

所以，总能找到办法解决。

So, I think there was a workaround.

我从来都没有彻底停过。

I'd never really taken time totally off.

我一直都能保持住体能。

I have always been able to keep that fitness going.

这得靠平衡。

It's a balance.

要不是有帕金森病，杰夫肯定早就让我彻底歇着了。

If I didn't have Parkinson's, no question, I think Jeff would have said, Let's just shut this down.

但问题是，帕金森病患者一旦不动，情况会急剧恶化。

But the trade off is that you really, really get much worse with Parkinson's disease if you don't move.

所以，关键还是得平衡。

So it was a balance.

我相信，对所有运动员来说，某种程度上都是如此——无论是身体还是心理健康，都得找到一个现实的平衡。

And I'm sure to some level that's true of all athletes, whether it's a physical and mental health, that you have to achieve some realistic balance.

所以在我看来，运动和药物之间需要一种平衡。

And so it sounds to me there's a balance between the exercise and the medications.

我知道吃药挺难的，尤其是当你在运动的时候。

And I know the medications are challenging, especially when you are exercising.

但根据我们之前的交流，感觉很多患有这种病的人都很难把药量调到刚刚好。

But just from conversations that you and I have had, it sounds like to a degree, many people with this disease really struggle to get the medications just right.

你觉得你现在能掌控好这个了吗？

And do you feel like that's something you've gotten a handle on now?

情况稳定下来了吗？

Have things stabilized?

还是说这仍然是个正在调整的过程？

Or is it still kind of a work in progress?

我觉得我现在比刚起步的时候好太多了。

I think I'm way, way better than when I initially started.

我学到了很多。

I've learned a lot.

我很幸运，有一位非常支持我的神经科医生，她鼓励我做任何想做的事，还帮我安全地尝试各种方法。

I am fortunate to have a great neurologist who is so supportive of me and supportive of me doing whatever I want to do and so willing and encouraging of me to experiment safely.

她常常觉得我的药量太低，好在我身边有很多人帮我调整。

Often she felt I was on too low of a dose and so I am fortunate to have had a lot of people around me to help me with that.

我觉得这对帕金森病患者来说是个重要的教训：你必须了解自己的身体。

I and I think this is a big lesson for people with Parkinson's disease is that you do have to know your own body.

你得弄清楚，怎么判断自己的运动迟缓是不是加重了？

You have to get to know how can I tell where my bradykinesia is worse?

我有个小办法：把水瓶装四分之一的水，跑步或训练时，把瓶子在左右手之间来回传递。

I have a little trick where I fill a water bottle up a quarter of the way and when I run, when I train, I toss that water bottle back and forth right to left hand.

首先，如果我动作不协调，那就是药量不够了。

First of all, if I can't coordinate and do I'm under medicated.

只要听水瓶晃动的声音——如果我用右手跑几步，换到左手再跑，左右手的晃动明显不一样，我就知道药量还不够。

Just by the slosh in the bottle, if I run with it a few strides with my right hand, switch it to my left and run, if that slosh is significantly different left and right, I know I'm under dosed.

我现在已经有办法很早就察觉到身体对多巴丝肼的反应了。

I have ways now to track way early on how my body reacting to the Dosimon.

耐力运动和比赛的难点在于，你得补充药物——你可能也有过这种经历：当你连续运动几个小时后，肠胃的运作方式跟早上刚起床吃药时完全不一样。

The tricky part about endurance sports and racing is I supplement and Probably you have this experience too, but once you're out there for several hours, your gut does not work exactly the same way as it does when you're just waking up in the morning and taking a pill.

帕金森药物的作用机制，我觉得挺有意思的。

The way Parkinson's drug works, I always find this kind of funny.

药片含在嘴里，感觉大脑好像就在旁边。

You take it in your mouth and the brain seems so close by.

就算我是医生，也会想：这距离也没多远啊。

Even as a doctor, I'm like, It's not that far.

直接到那些细胞就好了。

Just get to those cells.

但药物得先进入胃里，扛住胃酸，再往下走到小肠。

But it's got to go into your stomach, survive the stomach acid, get down to your small intestine.

然后它只能在小肠的一个特定区域被吸收，而那里也是蛋白质吸收的地方。

Then there's one area that it gets absorbed in the small intestine where also proteins absorb.

所以，得避开蛋白质。

So, competes.

因此，你必须确保完全不吃蛋白质。

So, you have to be sure not to have any protein.

这样药物才能被吸收。

Then it gets absorbed.

但正如我之前提到的，对某些人来说，药物在到达大脑之前就可能被分解了。

But as I mentioned earlier, in some people, it can break down before it gets to the brain.

你吃下去的药，最终能穿过血脑屏障、到达神经元并被利用的，其实少得可怜。

There's very little bit of what you ultimately put in your mouth that finally gets across the blood brain barrier to those neurons where it can be used.

所以我得学会在吸收不好的时候多服一些药，才能确保有足够的药量到达神经细胞。

And so, I've had to learn how to take extra medicine when I'm not absorbing so that I get enough actually to those nerve cells.

不过说实话，经过多次尝试，我老开玩笑说，我要带着这些发明去参加《鲨鱼坦克》节目，讲讲怎么随身携带多种药物。

But I have to say, after multiple trials, I keep joking that I'm going go on Shark Tank with all of the inventions I have for how to carry your multiple drugs.

我以前把药放在自行车上的小容器里，跑步时放在装备里，游泳时也随身带着。

I used to put them in little things on my bike and then in my run gear and then by the swim.

但现在我只带一样东西，上面还标着备用的。

But now I carry one thing that's labeled with backups.

我试过五六种不同的办法，现在总算摸出门道了。

I've gone through five or six different hacks and I kind of have it nailed now.

我觉得自己现在做得还不错。

I think I'm doing pretty well.

说实话，这事儿真不容易。

To be quite blunt, it's tough.

半夜药效过了，起来上厕所的时候，我总感觉这是在提醒我：我得了这病，神经细胞正在不断死去。

In the middle of the night when medications wear off and you get up to go to the bathroom, I always say it's like a reminder that I have this disease and that my neurons are dying.

但白天状态好的时候，比起刚发病那会儿，我已经好太多了。

But during the day and when I'm optimized, I'm doing pretty well compared to when I started.

这让我稍微想到你的药物和换药的过渡问题。

That kind of makes me think a little bit about your medications and transitions.

在登山运动里，我们也管这叫‘过渡’——比如爬山时停下来装冰爪，或者系上绳索，又或者给滑雪板贴上防滑皮去上坡，再撕下来准备下坡。

And in mountain sports, we call them transitions as well, where when you're climbing a mountain, you'll stop to put on crampons, or you might stop and put the rope on, or you might put your skins on your skis to go uphill or take them off to go downhill.

每次这样的停顿，我们都叫一次转换。

And each of those breaks we call a transition.

作为登山向导，你在这些转换上已经非常熟练了吧？

And as a mountain guide, you can I have gotten quite good at those, and I'm really proficient?

有时候这些转换只需要几分钟。

And they can just be a couple minutes.

但当我带团时，每次转换我得预留十五到二十分钟甚至更多。

But when I'm guiding, sometimes I have to factor in fifteen or twenty plus minutes for each transition.

所以在一次越野滑雪日里，如果我们滑三到四趟，光是六到八次转换，每次二十分钟，真正能滑雪的时间就所剩无几了。

And so on a backcountry ski day, if we make three or four runs, suddenly at six or eight transitions times twenty minutes each one, that does not leave a lot of time to actually ski in there.

我也知道在铁人三项里，转换同样至关重要。

And so I know transition is a huge part of the triathlon world as well.

我见过你那些小药盒。

And I've seen you with your little medication cases.

你能简单说说吗

Can you just talk a little bit about

过渡环节是怎么运作的？为什么它会是这么独特的挑战？

how transitions work why that's such a unique challenge?

当然。

Sure.

大家都知道，过渡通常发生在游泳之后，就我参加的70.3赛事来说，你得凌晨三点就起来准备，过渡区一开门就进去。

Everyone knows the transition is usually between after the swim, the general flow of the 70.3, just because that's kind of what I've been racing, is you're getting ready at thirty in the morning, transition opens.

我总是第一个到那儿。

I'm always the first one there.

我都想不通，干嘛要花一个半小时来准备过渡区？

It's like, why do you need an hour and a half to get transition ready?

我总是在闸口那儿，把所有东西都摆好。

I'm always right at the gate to get everything set up.

我总是很惊讶，别人都在那儿一样样摆装备，就为了能在过渡区花一分钟冲过去。

And I always marvel because everyone is laying out their stuff because they're going to take one minute to get through transition.

过渡环节对我来说特别困难。

Transitions are really tough for me.

不过说实话，这几年我的帕金森病加重了，但我一直都不擅长过渡环节。

Now, in full disclosure, my Parkinson's has gotten worse over the few years, but I have always been terrible at transitions.

我还记得我第一次参加比赛时，布赖恩和杰西——就是我提过的那家Fast Blitz自行车店的员工——当时是铁人三项的自行车维修员。

I remember my very first race, Brian and Jesse, who work at Fast Blitz, the bike shop I mentioned, were the actual bike mechanics for the triathlon.

所以我从游泳出来的时候特别晚。

And so, I was very late out of the swim.

那时候过渡区里几乎没人了。

There was really no one in transition left.

整个区域就我一个人在忙活。

I had it all to myself.

他们看着我，我听见他们在喊：‘你在干什么呢？’

And they're looking at me and I hear them yelling, What are you doing?

我当时正在梳头发，还把发圈戴好，真觉得没必要着急。

I was combing my hair and putting my scrunchie in and I just saw no need to rush.

那是我人生中的第一场铁人三项。

This was my first triathlon.

我当时就想好好享受一下，所以过渡环节拖得特别久。

I was trying to enjoy it And so, I had a really long transition.

我记得杰夫看了我的时间，直接问我：你干嘛呢？

I remember Jeff looking at my time, he was like, What were you doing?

我就在放松。

And I was relaxing.

我在做准备。

I was getting ready.

我那辆自行车特别棒。

I had a great bike.

我玩得特别开心。

I had a really good time.

下自行车后，我换跑步装备时心想：我要穿粉红色的袜子，不穿蓝色的。

And then off the bike, I was transitioning into my run outfit and I thought, I want to wear the pink socks, not the blue socks.

于是我就把袜子换掉了。

So I changed my socks.

所以我第一次参赛时，根本不知道自己在干什么。

So my first transition was complete ignorance of what I was doing.

我当时唯一的念头就是完赛。

My entire goal was just to finish.

我顺利完赛了，表现还不错。

And I finished and I did great.

我记得用时不到七小时，这对我来说已经很棒了。

I think I was under seven hours, which for me was wonderful.

那段经历真的特别开心。

I had such a wonderful time.

后来过渡环节变得越来越难，但我一直没改时间。

So as transitions got much harder for me, I never changed the time.

这五年来，我始终保持着同样的节奏。

I've just been constant the whole five years.

我确实进步了很多，但比赛本身也变得更难了。

But I did get much better, but they got much harder.

我连梳头都做不了了。

I could no longer do my hair.

以前我就像个普通的运动员，赶着时间准备。

I was sort of a normal athlete where I'm racing to get ready.

但系鞋带对我来说特别困难。

But I have a lot of trouble tying my shoes.

扣扣子、拉拉链也都成问题。

I have trouble with buttons and zippers.

连穿上衣服都费劲。

I have trouble even getting on.

我通常会把湿衣服脱掉，直接套上一件干的，从游泳转到骑行时这么穿，因为一冷起来实在受不了。

I usually take off my wet shirt and just stick on a dry shirt over it for transitioning from a swim to a bike because I can get so cold.

所以对我来说，这真的特别难。

So it really is tough for me.

等骑完车，我现在靠吃药，状态好多了。

By the time I'm done with the bike, I'm a little better now with meds.

但如果药效没调好，我一开始就觉得吃力，那跑步的时候就更扛不住了。

But if meds aren't optimized and I'm starting to struggle then, then I'm really going to struggle on the run.

我会尽量给自己多留点时间。

I try to take that little bit of extra time.

对我来说，换项环节大概是比赛中最难的部分。

Transitions are probably the hardest part of the race for me.

拉里，我能说一句吗？

Can I just say, Larry?

无论年纪大了还是得了帕金森病，让你的大脑保持健康的一个关键，就是尝试新事物、同时做多件事。

One of the really important ingredients for your brain, both as you get older and if you have Parkinson's disease, is to do things that are new and to multitask.

换项过程简直就是锻炼多任务处理能力的绝佳训练场。

Transitions are an incredible laboratory for multitasking.

我觉得这全都是在维护大脑健康。

I look at it as it's all brain health.

这些都在帮那些生病的神经元重新建立连接，尽量榨干它们最后一点潜力。

This is all just helping my my little neurons that are sick, try to get them to develop new connections, try to squeeze as much juice as I can out of those puppies.

我觉得这挺了不起的，五年来我的跑步成绩没变，可这期间我从59岁快到64岁了，还得了病，现在都第五年了。

I look at it as an accomplishment that my race times have stayed the same over five years despite me going from 59 to going to be 64 next week and having a disease, I'm going on year five.

天哪。

Wow.

确实了不起。

Yeah.

非常了不起。

Very impressive.

我跟你相处过一段时间，亲眼看到你训练的强度有多大。

Which, having spent some time with you, I've seen the volume at which you train.

前年夏天，我们跟你一起待了一周。

We were with you for a week, a couple summers ago.

我是个教练。

And I I'm a coach.

我也是个运动员。

I'm an athlete.

我不仅自己训练，还带了一群学员。

I train myself, and I I coach a bunch of people.

我记得那年夏天，看到你早上四点就起床去游泳一英里，然后去上班八到十个小时，下班回家后又骑上自行车练两三个小时，边骑车边吃晚饭。

And I watched you get up at 04:00 in the morning and go to the pool and swim for a mile and then go into work for eight to ten hours and then come home and hop on your bike for two to three more hours eating dinner while you're riding your bike.

我得说，回想起我一开始看过的你的简历，你在哈佛同时承担着好几份全职工作。

I have to say and back to the bio that I went through at the beginning, you have multiple, huge, full time jobs at Harvard.

但你依然保持着远超我带过的大多数运动员的训练量。

And yet you maintain this incredible training volume more than almost any athlete that I coach.

所以我特别好奇，你是怎么把这一切都安排得下来的？

And so I'm so curious how you make it all work.

在这么忙碌的日程里，你用什么方法把训练挤进去的？

What are some of the tricks that you use to fit training into an otherwise incredibly busy lifestyle?

每个人都有自己的应对方式。

So, everyone wrestles with this in their own way.

至少过去几年，我一直在努力对自己宽容一点，明白这辈子不可能事事都做到完美。

I think for one, I try really hard to least I have the last couple of years to give myself a little bit of grace that I'm not going to get everything perfect the rest of my life.

我会对自己说，这件事我可以做到完美，但我会选择做到A或A-，留出空间早点回家——七点，或者六点四十五。

And to literally say to myself, can do an A plus job at this, but I'm going to do an A or an A-, and I'm going to make some room to not get home at eight but to get home at seven or to get home at 06:45.

这样我才能挤出两小时骑车。

So I can do that two hours on the bike.

所以第一点，你必须做出取舍。

So one is that you have to make some trade offs.

不可能无限制地往里加东西。

There's no way to just keep adding.

我总跟我的学生说，你只有一块饼。

I always tell my mentees, you have one pie.

你可以切得小一点，但别指望饼能变大。

You can cut smaller slices, but you just can't make it what it is.

对我来说，取舍就是放弃那些其实不重要的事，允许自己有些事不必做到完美。

And so, the tradeoff for me has been to try to give up things that actually didn't matter, to let myself do some things less perfectly.

具体来说，我会在每周初就把锻炼需要的东西都放进车里。

Practical things, I put everything I need to work out in my car at the beginning of the week.

我车上 literally 有二十件能做的运动装备，随时都能开上车练一趟。

I have literally like 20 things I could do 20 workouts and just be in that car.

要是哪场讲座取消了，我一点面子都不顾。

And if I have a lecture canceled, I have no pride.

我立马换上裙子，套上跑鞋，直接出门跑步。

I will get my skirt, I will stick on my running shoes and I will go do my run.

我那儿存了好多视频，都是Jeff说：‘我穿着珍珠项链，脱掉高跟鞋，跑完八英里，再回去讲课。’

I have so many videos to Jeff saying, Well, I'm in my pearls, I'm throwing off my heels, I'm doing my eight miles, and then I'm going to go back and give a lecture.

所以我尽量把事情挤进日程里，能安排就安排。

So, I try to fit things in to the extent I can around my schedule.

说实话，我内心真的很害怕这个病。

I guess the other piece, to be quite honest and vulnerable, I'm really scared of this disease.

当你觉得马上要失去行动能力，而帕金森还可能影响认知，改变你的思维方式时，那种感觉太可怕了。

I think that when you feel like you are going to lose your ability to move, and Parkinson's also has potential cognitive effects, so it challenges potentially the way you're going to be thinking.

我本身就已经有注意力分散的问题了，所以不得不想办法适应。

I already have some multitasking impact, so I've had to learn how to work around that.

它会引发焦虑和抑郁。

It can cause anxiety and depression.

多巴胺影响的途径有很多。

There are multiple pathways that dopamine affects.

帕金森病的症状多种多样。

There are a lot of different symptoms to Parkinson's.

这病特别吓人，因为根本没法预知进展有多快，生活里充满了不确定性。

It's a really frightening disease in the sense that it's very uncertain how fast you're going to progress, so you have a lot of uncertainty in your life.

我试着用快乐的心态去坚持训练，来应对这种恐惧和不安。

And I think the way I'm trying to manage that fear and that uncertainty is to try to of pursue my training with joy.

我骑上自行车的时候，从不觉得这是个不得不完成的锻炼任务。

I get on the bike and I don't look at it as like, Oh, I have to do this bike workout.

我反而觉得，我有机会骑上自行车。

I look at it as like, I get to be on the bike.

我这辈子从来没看过电影。

I never watched movies in my life.

从来没看过。

Never watched them.

但现在我要下楼去看两部电影。

But now I'm going to go watch two movies downstairs.

或者我去跟亚伦聊会儿。

Or I'm going to talk to Aaron.

他会下来陪我骑车，我们边骑边聊点别的。

He's going come down and bike with me and we're going to talk about something.

我在跑步机或骑车的时候，经常会做不少事。

Do a lot if I'm on the treadmill or on the bike.

我干很多活儿。

I do a lot of work.

我会听一些教育类视频的初稿录音。

I'll listen to video drafts of some of my educational media.

所以我尽量多做点。

So I do as much as I can.

我尽量把很多事情叠在一起做，就算内心没那么积极，也会强迫自己保持正面、感恩，感谢自己还能走路、能起身、能下水游泳。

I try to layer things and I try to be super, super positive, even if I'm not feeling it inside, positive and thankful and grateful that I am able to walk and get up and get into the water and swim.

所以，训练本身并不是我额外增加的东西。

So the training, it's not what I'm adding.

它是我现在度过生活的唯一方式。

It's the way I'm getting through life right now.

它帮我真正应对生活中的各种挑战，让我成为一个更好的母亲、更好的妻子，因为它帮我管理那些恐惧和不安——这些情绪如果不加控制，很容易影响到人际关系，而我们毕竟都是普通人。

It's what's helping me actually navigate my life and it's making me a better mother and a better wife because it's helping me to manage that fear and uncertainty that can kind of leak out to relationships in ways that aren't always productive because we're all human.

所以，我不确定这有没有稍微说到点子上。

So, I don't know if that touches on it a I little

我觉得你在很多方面说得特别准。

think in a lot of ways you kind of nailed it.

真正定义一个成功运动员的，不是那些只为了比赛或登山而活的人，而是那些能在训练中找到乐趣的人。

What I think really defines a successful athlete is not someone who just lives for their event, whether it be a race or a mountain climb, but learns to just find joy in the training.

因为训练的时间，远远长过比赛本身。

Because the training is hundreds of times longer than the actual event is.

就是日复一日地坚持。

It's the day in, day out.

所以，能真正从训练中找到乐趣、懂得珍惜它，而不是只盯着目标，这才是关键。

And so to get to a place where you find joy and you appreciate the training and you're not just looking to what you're training for, I think that is the key.

没错。

Absolutely.

我经常会有特别糟糕的一天，别人就会说，他们跑步后会有那种跑者高潮。

I mean, I'll often have a really hard day and people will say, well, they run and they get this runner's high.

我从来没体验过那种感觉，顺便说一下。

I've never had a runner's high, FYI.

我还在等呢，但从来都没发生过。

I'm still waiting for it, but nothing has ever happened.

但每次我跑步的时候，心里就想着：好吧，我正在做这件事。

But when I run, I'm filled with like, okay, I'm doing this.

我今天过得特别糟。

I had a really hard day.

我的药不太对劲。

My meds aren't right.

我感觉不太舒服。

I'm not feeling well.

然后我跑去跑完了九英里，我怎么做到的？

And then I'm running and like, how did I just do nine miles?

这到底是怎么发生的？

Like, how did that happen?

我觉得，如果这种事都能发生，那明天一定会是更好的一天，因为这说明一切皆有可能。

And I just feel like if that was possible, then I'm going to have a better day tomorrow because it's possible.

我从大多数训练中都能得到这种感觉，哪怕那些练得不顺的也一样。

And I get that from most of my workouts, even the ones that don't go well.

我想换个话题，聊聊你和教练之间的那种联系和关系。

I want to shift gears a little bit here and just talk a little bit about the bond and relationship you have with your coach.

我亲眼见过，去看过你的一场比赛，也听你提起过他们。

I've seen that firsthand when I came to one of your races, and I've heard you talk about them.

我刚开始当教练的时候，那件事我永远都忘不了。

When I first got into coaching, I will never forget.

你曾经跟我说过，你和教练的关系是你一生中最重要的关系之一。

Just you told me that the relationship you have with your coach was one of the most important in your entire life.

你能说说看，这是怎么回事吗？

And so can you talk a little bit about that?

是的。

Yeah.

杰夫从2019年就开始当我的教练了。

So Jeff is my coach since 2019.

现在我觉得他不只是教练，更像是个亲密的朋友。

I kind of consider him a dear friend now as well.

最近你发给我一篇文章，拉里。

Recently, you sent me an article, Larry.

不确定你愿不愿意公开，但那篇讲的是什么才算是好教练。

Don't know if you want to post that, but it was about what makes a great coach.

这让我也好好反思了关于杰夫的很多事情。

It caused me to do a lot of reflecting as well about Jeff.

我想说的一点是，杰夫能力超强。

Of the things I think I want to say is Jeff, first of all, he's incredibly competent.

他在这行里做得非常出色。

He's excellent at what he does.

他完全知道自己在做什么。

He knows what he's doing.

这些当然都是事实。

So, of course, is just all true.

这根本不用多说。

It goes without saying.

最让我感动的是，他真心相信我、支持我，哪怕我没什么背景，却从不把我当外人，一直像对待他的顶尖运动员那样对待我，这真的特别珍贵。

I think his genuine desire and enthusiasm and belief in me with no background to reach my goals and approaching me no differently than he would one of his elite athletes, I think that is incredibly special.

我们俩还得一起摸索，怎么学会包容。

I think we've had to really navigate together how to tolerate.

他得一直忍受跟我有关的种种不确定和风险，比如我的起搏器、心脏问题、帕金森病，还有赛道上的安全问题。

He's had to tolerate a lot of uncertainty and risks with me, whether it was my pacemaker, my heart stuff, Parkinson's, the safety on the course.

我还记得那些哭着讨论的时刻，问自己：受伤之后，我该不该退出比赛？

I remember having tearful conversations about, Do I pull out of a fall after those injuries?

他几乎从不对我说：‘苏，我觉得你别做了。’

Him almost never saying no to me saying, Sue, I think you shouldn't do it.

他一直在努力尊重我的自主权，让我自己做决定、追求目标，从不直接拒绝——这对我现在特别重要。

And just trying to navigate how he is trying to let me have my own agency around my decisions and my goals and never to say no and never, because that's so important to me right now.

同时，他又能当我的指南针，始终想着我的健康和长远福祉，想着要留得青山在，不怕没柴烧。

And at the same time, to be a guidepost, to have that bigger picture of my health and well-being and to live to fight another day in mind.

我觉得我们是靠着彼此的尊重，一路走过来的。

And I think we have navigated that with this mutual respect.

我也觉得，教练不是完美的，运动员也不是完美的。

I also think coaches aren't perfect and their athletes aren't perfect.

我常愿意公开聊这一点，因为我带过很多后辈，觉得特别有启发：杰夫有他的特点，我也有我的。

And one thing I like to talk about out loud, because I think it's just so instructive as someone who mentors a lot of people is Jeff has his own nuances, and I have mine.

我学会了怎么跟他说出我的需求。

I learned how to tell him what I needed.

如果他没按我需要的方式回应，我就得说：‘杰夫，你听我说。’

If he wasn't responding in a way that I just needed him more, I had to learn to say, You know what, Jeff?

我知道这周我没什么特别的事发生。

I know there's nothing exciting going on with me this week.

没有比赛，也没做什么不一样的训练，只是在枯燥地坚持耐力训练，但我真的很希望你能通过Training Peaks告诉我：‘苏，你太棒了。’

There's no race and I'm not doing anything different and I'm just slogging out Endurance, but I really need you to somehow say in Training Peaks, You're so awesome, Sue.

你做得非常好，因为这周我真的挺艰难的。

You're doing an amazing job because I'm just struggling this week.

我觉得有时候，我们终于找到了一种方式，让我能坦率地说出自己的需求。

And I think sometimes you really and we found our way to me being able to say what I need to say.

他也学会了什么时候该直接打电话给我，说：‘深呼吸，别急。’

He's found his way to somehow knowing when he just has to pick up the phone and say, Listen, deep breath.

我想你可能看过海恩市的片段，有那么几个瞬间，让我特别清楚地感受到我和杰夫之间的关系。

I think you probably saw Hain City, there's a couple of moments when I think about my relationship with Jeff that have stood out to me.

我给你三个简短的句子，发生在三个不同的时刻。

I'll give you three very quick one liners that are at three very different time points.

我第一次在诊断后完成秋季比赛时，那一年，那段艰难到极点的适应疾病的日子，我正冲下终点坡道。

When I finished the fall for my very first time after that diagnosis, the year, that painful, painful year of coming to terms with this disease, I was coming down the chute.

我停下脚步，涂上口红，整理好头发，管他呢，我都坚持了十七个小时，至少得体面地冲过终点。

I paused, put on lipstick and go on my hair because damn it, if I was out there seventeen hours, I was going to look good coming across the finish line.

我高兴得不得了。

I was just so overjoyed.

我冲过终点线时，他就在终点区等着。

And I came down the finish line and he was in the shoot.

他张开双臂，像金妮一样大喊大叫。

He was in the shoot with his arms wide open and just like Goldie, yelling.

我一直告诉自己不能看他，怕会被取消资格。

I kept saying, I can't acknowledge him because I think I could get disqualified.

我觉得他根本不该出现在这儿。

I don't think he's supposed to be here.

但对我来说，冲下赛道时看到他在那儿等着，就是我珍藏的其中一个瞬间。

But what it meant to me, like running down that chute and seeing him, like waiting there, that was like one little memory I have.

另一个是那场我药物控制特别糟糕的比赛。

Another is just that particular race that I was really struggling with medication.

那一年我始终没调整好状态。

It was in that year where I didn't have it right.

骑车时我吐得厉害，他却在赛道边跟着跑，一路陪着我。

I was vomiting off the bike and he's running on the side of the race, outside the bike running.

你带检查清单了吗？

Did you take a checklist?

你吃药了吗？

Did you take your pills?

Goldie，药。

Goldie, pill.

我就这样一项项核对，他就在旁边说：深呼吸。

And just going down this checklist and he's like, Breathe.

慢慢来。

Take your time.

就在我身边陪着我。

Just right there with me.

我一直在回想以前和约翰·布兰奇聊过的那个话题，关于‘孤独’和‘一个人’的区别。

I kept thinking of this conversation I used to have with John Branch about the difference between loneliness and alone.

我们以前经常聊这种深层次的话题。

We used to have these meta talks.

我说，我不需要有人陪着我打发时间。

I said, I don't want company.

我需要的是有人陪在我身边。

I want someone to accompany me.

我不需要别人来替我扛着。

I don't need someone to carry me.

我不需要别人推着我走。

I don't need someone to push me.

我不需要别人拉我一把。

I don't need someone to pull me.

我需要有人陪在我身边。

I need someone to accompany me.

我觉得这才是好教练。

And I feel like that's a great coach.

他们就在你身边。

They're by your side.

我给杰夫送过一份礼物，上面写了一句阿梅莉亚·埃尔哈特的话，我可能记不全，但意思正是我想表达的。

I wrote to Jeff on a gift I gave him, a quote from Amelia Earhart, which I will screw up, but the essence of it is how I feel.

你的教练帮你直面恐惧，找到勇气。

Your coach helps you face your fear and find your courage.

当我面对恐惧时，我会找到自己的勇气，但杰夫总在帮我守住那份平静。

When I face my fear, I find my own courage, but Jeff always is looking to help me with that peace.

他从来都没有放弃过我。

And he's just never ever gives up on me.

他一直在我身边。

He's been by my side.

我觉得这才是好教练该做的。

Think that is what a great coach is.

为了公平起见，我要感谢整个团队、整个铁人三项圈子、自行车店的各位，大家都以不同方式帮了我。

Just to be fair to this whole team, to the whole triathlon community, to the guys in the bike shop, all of them, they've all played some role in helping me.

我心中充满感激，但同时也悟出一个道理。

I just feel this sheer gratitude, but also there's like a lesson.

我常会跟其他认识的帕金森患者，或者正在经历困难的人聊聊。

I try to talk to other people I've come to know with Parkinson's and who are struggling with something.

别指望一件事或一个人能解决所有问题。

You can't get everything from one place.

得一点一点积累这些时刻。

You need to kind of build moments up.

要建立那些让你感到有力的瞬间，还有多种人际关系。

You build moments where you feel strong and multiple relationships.

每个人只贡献一小部分，但合在一起，你就找到了支撑你的框架。

Each one does a little piece, but together you find your scaffolding that you need.

杰夫是其中重要的一环，还有我通过他认识的那些人、我的团队等等，也都不可或缺。

Jeff's an important component of that, as well as the people I've come to know through my relationship with him, my team, etcetera.

是的。

Yeah.

不管做什么，他们总能打造出如此出色的团队。

They've always had a knack for building these incredible teams no matter what you're doing.

咱们能不能聊聊比赛本身的事？

Can we talk a little bit about the actual races themselves?

好。

Yeah.

去年十二月，我去过你在佛罗里达海恩斯城参加的比赛。

So I came to your race last December in Haines City, Florida.

对。

Yep.

你主要是想让我去当个司机，帮你凑够八个人。

You mostly just wanted me there as a driver and to make you eight.

但我以前从没参加过这种比赛，根本不知道不准戴耳机。

But one thing I had never realized, not having been to one of these races, was that they don't allow you to wear earbuds.

也不能带手机用来联系。

You can't have a phone with you for communications.

你一个人完全孤零零地在赛道上跑。

You are out there on the course 100% by yourself.

我知道我平时训练时，耳机从来就没摘过。

And I know for me, when I do a lot of my training, I always have earbuds on.

听有声书、播客、音乐，样样都来。

I listen to audiobooks, podcasts, music.

这些能帮我分散注意力，减轻长时间训练时那种煎熬的感觉。

And I just find it so helpful to just distract my brain from the suffering that I sometimes experience during these long workouts.

我完全没想到，一场长达八小时的比赛，居然一样都不让用。

And I had no idea in something that can be an eight hour event, you can't have any of that.

你整个过程中就完全一个人在脑子里折腾。

You were literally just in your own head the whole time.

所以，确实让我挺意外的。

And so, yeah, that was that was a shock to me.

比赛的时候，你身体在受罪，你靠什么来撑过去？

What what are what do you do during the races to just help while your body is kind of living in the pain cave?

有些人会专门训练时不听任何东西，这样比赛时就不会不适应，但我完全不认同这种做法。

Some people will actually train without anything so that the races aren't and I have no merit in that.

我觉得每天训练已经够苦了，没必要再故意让自己更难受。

I feel like there's no reason to make myself miserable when I'm training every single day.

所以我还是会戴一只AirPod。

So, do wear one EarPod.

我挺克制的，但训练时该听的我都听。

I'm safe about it, but I do all those things when I train.

不过比赛时我试过几种方法，可以跟你说说哪些根本行不通。

But in races, I've tried a few things and I can tell you several of my efforts that haven't worked.

我试过背一些特别喜欢的歌。

One is I try to actually memorize some songs that I really like.

我总能记住一两句，听到的时候就能跟着唱，但一个人的时候，脑子里就只剩三四个词了。

I always know one line of them or two lines, and then I can sing it along if I hear it, but when you're totally on your own, you don't remember like you kind of have three or four words.

所以我试着把喜欢的歌词打印出来。

So I tried actually to print out some songs I liked.

游泳训练的时候，我试着看歌词、背下来，可就是记不住。

When I was doing swims, my workout swims, I would try to look at them and memorize the lines And I could not do it.

真的记不住。

I just couldn't do it.

这招没用。

So that didn't work.

后来我就改唱我喜欢的歌的第一句。

Then I've tried singing the first line to songs I like.

在铁人三项最后两个小时，也就是第十六和第十七小时，我一直在那儿扯着嗓子唱《I Feel Good》，一遍又一遍。

I think for the entire last two hours of the full Ironman, like hours sixteen and seventeen, I sang, I feel good over and and over again as loud as I could.

比赛结束的时候，有人走过来跟我说，那时候我正一个人在漆黑一片的野外。

People came up to me at the end of like, I was out there in the pitch dark.

我听见你了。

I heard you.

就反复唱那一句歌词。

Just the one line over and over.

几年前我还参加过一场比赛。

I've also done a race a couple of years ago.

那天一直在下雨，我正冒着雨跑步。

It was raining out and I was doing the run-in the rain.

要是下雨下得那么大，我早就不骑车了，但我还是在跑。

I would have abandoned a bike if it was pouring, but I was running.

我编了一首歌，简直荒唐。

I made up a song It was ridiculous.

我真的一边跑一边大声编歌，歌词讲的都是我生活中的人。

I literally was making up a song about people in my life and singing it out loud.

当我实在疼得受不了的时候，我就来回数数。

And then when I'm really in pain, I count forwards and backwards.

我就从一数到十，然后再倒着数回去。

I literally count one, two, three, four to 10, and then I count backwards.

我还会大声地喊出来。

I do this out loud loudly.

听到我的声音，附近的人通常也和我处在同样的状态。

Hear it and generally, if they're near me, they are in exactly the same position I'm in.

我们可不是在冲刺冲到前面。

We are not sprinting to the front.

我们只是在七到八小时这段路上艰难地熬着。

We are slogging it out between the seven and eight hour mark.

我一般就在七小时到七小时十分钟这个位置。

I'm usually around that seven, seven, ten mark.

还有件事我要说，拉里，我在比赛时特别坦率。

The other thing I do, Larry, is I'm really open in races.

我尽量跟每个人聊天。

I try to talk to everyone.

我真的很喜欢结识新朋友。

I actually love meeting people.

我一直想写一篇文章，叫《从队伍末尾学到的事》。

I keep wanting to write an article called What I've Learned from the Back of the Pack.

虽然我不是最末尾的那个，但我确实处在队伍的后半段。

And even though I'm not in the total back of the pack, I am in the back of the pack.

生活在一个如此分裂的社会里。

Live in such a fractured society.

我走遍世界各地，见过太多可怕的景象，也见证过人性最黑暗和最光明的一面，但最近这几年真的很难熬。

And as someone who's worked all over the world and have seen things that are really horrible and also seen the worst and the best of humanity, this last couple of years has been tough.

我们之间的隔阂越来越深，这让我感到很沉重。

It's been tough how fractured we are.

我觉得运动，尤其是耐力赛事，恰恰有它特别美好的地方。

I feel like it's a wonderful thing about sports and especially about Endurance events.

你一走出去，这些全都烟消云散了。

You're out there all of that melts away.

谁在乎他们投了谁的票？

Who cares how anyone voted?

你会聊起生命中那些重要的人，或者你正面对的困难，为什么你选择站在这里。

You talk about the people you love in your life or what challenge you're facing or why you're out there.

你看到有人坐下来，好像要放弃了，就走过去，根本不在乎他是谁。

You see someone sit down and they're about to quit and you go over and you don't care who they are.

需要帮忙吗？

You say, Could I lend you a hand?

你还好吗？

Are you okay?

靠我身上吧。

Lean on me.

给你一粒盐丸。

Here's a salt tab.

你能做到的。

You can do it.

我觉得这简直就是一场关于人性本质的奇妙实验。

And I just feel like it's this wonderful laboratory of what it means to be human.

以前我和约翰聊天时总说，跑步这件事真的很特别。

I used to tell John in our many conversations, there's something about a race that's really different.

对我而言，第一点就是，你虽然一个人在跑，却和成千上万的人做着同一件事。

And the races for me, number one is this feeling of you're doing something alone, but you're with a lot of people that are doing that very same thing.

这是一种非常难得的体验，让你真切感受到人与人之间纯粹的陪伴之乐。

It's a really incredible way to have a belief in the sheer joy of human companionship.

我觉得第二点是，我其实不太会游泳，拉里。

I think the second is I'm really not a good swimmer, Larry.

你要是见过我跳进水里，看到周围几百号人，就会发现我个子挺小的。

You would have seen When I jump in the water and there are hundreds and hundreds of people in the water, I'm pretty small.

大多数人个头都比我大。

Most are bigger than me.

我水平一般，所以没什么信心。

I'm not that good, so I'm not very confident.

我有帕金森病，还装了起搏器，今年六十四岁了。

I've got Parkinson's disease and a pacemaker and I'm sixty four.

每次下水，我其实挺害怕的。

Altogether, I'm kind of scared when I get in the water.

但每次我都逼自己直面这种恐惧，告诉自己一定要用喜悦、决心和对自己的信念去战胜它。

And there's something about facing that fear and just facing it and saying, and like almost insisting that I am going to override that fear with incredible joy and determination and belief in myself.

直到今天，每次比赛游到终点，有人帮我上岸时，我都惊讶自己居然还活着，而且好好的。

To this day, every single race, when I get to the end where they're helping you out of the water, I am shocked that I'm alive and well.

哪怕我胖得不行，只要参加公开水域游泳，我都会停下来，和愿意一起庆祝的人一起庆祝。

Even if I've gotten really fat I was in a downriver swim I will pause and celebrate with anyone that will celebrate with me.

我会拥抱那些帮我上岸的人。

I hug the people helping me get out of the water.

附近任何人，我都会抱一抱。

I hug anyone close by.

我会为自己加油。

I cheer for myself.

如果杰夫在场，我通常会大喊：‘我领先了吗？’

If Jeff is there, I usually will yell, Am I winning?

我觉得这件事特别能滋养我的内心。

And I feel like there's something about it that just feeds my soul.

我曾经那么害怕，但不知怎么的，我还是面对了。

It's like I was so scared, but somehow I faced it.

我现在很好。

And I'm fine.

我真的非常好。

And I'm absolutely fine.

我知道我总说一步一个脚印。

I know I always say one foot in front of another.

有过几次特别艰难的游泳。

Had a couple of really hard swims.

那次比赛的泳程特别艰难。

One, the race that you were at was like a really hard swim.

最近我总对自己说，从一个浮标游到下一个浮标。

I've been saying to myself like one buoy to another lately.

游泳的时候你根本看不到浮标，但你得相信它就在那儿。

And there's something about swimming that you can't even see the buoy, but you have to trust that it's going to be there.

那种感觉，就像你明明在游，却好像原地不动。

There's the aspect of you feeling like you're going nowhere.

游泳的时候，我真的有时候觉得根本没往前挪。

When I'm swimming, I seriously feel like sometimes I am not moving.

但只要你坚持下去，最终你还是会到达目的地。

But if you just keep doing whatever you were doing, eventually, you do get there.

你真的在前进。

You do move forward.

如果有人撞到我，比如我经常被撞得东倒西歪，我现在学会了保持冷静。

And if someone's hitting you, like I get bashed around, I've learned to just stay calm.

保持冷静。

Just stay calm.

别做出反应。

Don't react.

这其实就像人生的隐喻。

And there's all this metaphor for life.

比如，我游到那个浮标那儿了。

Like, okay, I'm at that buoy.

我心里想，我总算挺过来了。

I'm like, I just survived.

九个大个子从我身上游过去，我就放松身体，随波逐流，继续往前游。

Like nine large men swimming over me and I just went limp and let myself go and continue on my way.

工作中一感到焦虑，我就想起这个，告诉自己：别较劲，放轻松。

And then I think about that at work when I'm starting to get really anxious and say, Let it go.

就是从一个浮标游到下一个浮标。

It's one buoy to the next buoy.