你最快的比赛也是你的训练吗？

好的。

Alright.

嘿，大家好。

Hey, everybody.

我是卢克，你知道的，我正在录这个，我们刚刚跑完柏林马拉松，现在正处在秋季马拉松赛季的全面进行中。

It's Luke, and, you know, I'm recording this, and we're just getting past the Berlin Marathon, and we're we're kinda into that swing a full swing of fall marathon season.

你知道，下周有双子城马拉松，还有葡萄酒杯、芝加哥、底特律，这些比赛都快要来了。

You know, I got twin cities next week, wine glass, Chicago, Detroit, all these races coming up.

所以每年这个时候我经常看到这样的情况：那些跑秋季后期马拉松的人，可能感觉状态不错，就想知道能不能加大训练量；或者有些人刚跑完，成绩不错，但就是有些地方没达到预期。

So I start to see it a lot this time of year where people who are running later fall marathons, maybe they feel pretty good and they want to know if they can bump up the training or people are just finishing results and they had a great segment and they just something happened that didn't run to what their expectations were.

碰巧的是，我前几天看到了史蒂夫·马格内斯的一篇有趣的文章。

And so it just so happens that I came across an interesting article from Steve Magness the other day.

那是他写的一篇简短博客，标题是《如何在训练中证明自己的需求毁掉你的比赛日》。

It was a quick blog post he had up, it was called How the Need to Prove Yourself in Practice Can Ruin Your Race Day.

我当时就想，哇，这时间点真巧。

So I thought that was, Wow, that's good timing.

我现在经常看到这种情况。

I see that a lot right now.

那篇文章很短，我觉得他提了几个不错的观点，但我还是有点好奇，里面还有没有别的深意。

It was a short post, and I thought he made a couple of good points, but I was kind of left wondering what else there was to it.

我想深入聊聊这个话题。

I want to kind of go into that.

但首先，我想说说他得出的两个主要结论。

But first, I want to touch on what his two big conclusions were.

一开始，他展示了自己年轻时状态特别好时几周的训练片段。

So I guess to start off, first he talked about he showed a couple of weeks segment of workouts he was doing when he was really fit, when younger.

那些训练强度非常大，任何人看了都会印象深刻。

He And monster workouts, anybody would be super impressed.

基本上，他当时觉得自己都能在水上走了，然后比赛成绩也符合预期。

And basically, the point where he thought he was going to walk on water and then perform to what he thought he would.

但我觉得我们有时候都会经历这种情况，对吧？

But I think we all go through that sometimes, right?

就像我们状态很好的时候，结果就是没达到预期。

Like we're in really good shape and then it just doesn't happen.

所以史蒂夫指出，他对此得出了两个重要结论。

And so with Steve, what he pointed out was he came to two big conclusions on that.

第一个是，变健康其实很容易。

And one was that getting fit was easy.

对他来说，恢复健康状态确实挺容易的。

So it was pretty easy for him to get fit.

第二个是，如果你动力足够，把自己练到筋疲力尽也很容易。

And then a second one was if you are sufficiently motivated, it is easy to train yourself into the ground.

这两点我经常见到。

And these are two things I see all the time.

我看到很多人，他们能很快变健康，而且相对轻松。

I see people, they can get fit pretty quickly and they can get fit fairly easy.

我待会儿再详细说说这个。

I'll go into that a little bit more.

我不知道“容易”这个词是否恰当，但你经常能看到这种情况。

I don't know if easy is quite the right word, but you see it a lot.

而且我单独辅导的大多数人，动力通常不是问题，对吧？

Then most of the people I coach with on an individual basis, motivation is rarely the problem, right?

作为教练，我对这些人的工作大多不是去激励他们。

Most of my job as a coach with these people is not necessarily to motivate them.

我通常是那个拉缰绳的人，试图让他们别那么激进，而不是反过来。

I'm usually the one pulling the reins back and trying to get them to be less aggressive rather than the other way around.

我很少需要去给人们打气让他们去训练，除非，你知道，显然人们会有起伏，但大部分情况下，我辅导的很多人都是老面孔，相处时间也不短，所以那通常不是问题。

I don't find myself very often trying to get people psyched up for workouts, unless not, you know, obviously people go through ebbs and flows, for the most part, and I coached a lot of the same people for a fairly long time, that's usually not the problem.

问题通常是让他们稍微脚踏实地一点，对吧？

The problem is usually trying to get them to come back to earth a little bit, right?

而且要以一种不打击他们自信心的方式去做，对吧？

And doing it in a manner where I'm not crushing their confidence, right?

所以这就是我看到的。

So that's where I see.

然后，在文章剩下的部分，他讨论了教练的工作要确保你在训练中获得的体能，能转化为比赛中的好成绩，这有多容易。

And then, over the rest of the article, he discussed about how easy it was for How was the coach's job to make sure that they express the fitness that you gained in training in the form of quality race results.

所以，就像，我们怎么做到？我们知道能让你变强壮，这挺容易的，对吧？

So like, how do we get We know we can get you fit and that's fairly easy, right?

我说“容易”的时候还打了引号。

And I use air quotes for easy.

就像我说的，这种情况我见多了。

And like I said, I see that a lot.

比如，我能让一个人变强壮，但怎么把这种状态转化成比赛成绩呢？

Like I can get a person fit, but then how do we express that in race results?

我们怎么让比赛成绩反映出训练中展现出的能力，让计时器上的时间证明他们能做到什么？

How do we get that to represent what their get a time on the clock that represents what their workouts have shown us that they can do?

然后他还提到，可能是他自己的不安全感，才让他训练得那么狠，但结果却不尽如人意。

And then he also discussed how it was kind of his own security that probably pushed him into training so hard, but not seeing the results that he wanted.

所以基本上，他把自己逼得太紧了，以至于比赛时没什么余力了，对吧？

So basically, he was pushing himself so hard that there wasn't a lot left for the races, right?

所以最后，他简单提到，作为教练，我们不能只说这是运动员的心理问题，对吧？

And so in the end, he quickly touched on how as coaches, we can't just say it's mental on the part of the athlete, right?

他们就是自己说服自己放弃之类的。

So they just talk themselves out of it or whatever.

我同意，有时候确实是心理问题，但如果他们有能力处理好这些问题，那心理因素在很大程度上就不那么重要了，对吧？

I agree, like you can't Sometimes it is a mental thing, but I think that is taken out of the equation a lot more if they are well equipped to handle the issues, right?

所以，如果他们不习惯事情出错，那在比赛中一旦出问题，他们就会很慌张，而比赛中出问题很多时候是不可避免的。

So, like, if they're not used to things going wrong, then they're going to be kind of freaking out when things do go wrong in a race, which is a lot of times inevitable.

所以，那就像，但身体上到底发生了什么，对吧？

And so that's like, but what physically happened, right?

我们能在训练中做哪些身体上的调整，来让比赛成绩体现出训练中展现出的体能水平？

What can we physically fix in training to produce the results in the races that the fitness is showing that they can do?

说实话，我对这个问题想了很多。我想起了在汉森队时我们之间的一个内部笑话，就是我们经常经历一段非常棒的训练，但最后比赛结果却不尽如人意。

I've honestly thought about this a fair amount, and I think back to an inside joke that we had at Hansen's when I was with them, where we would experience an incredible training segment and then end up with a disappointing result.

我们会说把比赛留在了斯通尼，对吧？

We'd call it leaving our race at Stoney, right?

如果你们知道汉森的话，我们大部分训练都是在斯通尼溪城市公园做的。

So if you guys know Hansen's at all, we do the vast majority of our workouts at Stoney Creek Metropark.

所以这很容易发生，尤其是因为这是一群20多岁到30出头的10到20个人，他们都是非常非常优秀的跑者，有些是全国顶尖的。

And so it's easy to do, especially with this, because it was a group of anywhere from 10 to 20 guys in their 20s and early 30s who are very, very good runners and some of the best in the country.

所以训练很容易失控。

And so it would be very easy for workouts to get out of control.

说实话，这很难控制，我是说凯文和基思会尽力，但你在城市公园的路上，他们又不是跟着你跑。

Honestly, it'd be hard for I mean, Kevin and Keith would do what they could, but you're in a Metropark on a road and it's not like they're running with you.

他们每英里都能看到你，但他们能做的也就那么多。

It's like they see you at every mile, but there's only so much they can do.

说到底，我们都是成年人了。

And at the end of the day, we're grown men.

我们得自己决定怎么做，对吧？

We gotta decide what we're gonna do, right?

所以有时候我们就是没选对。

And so sometimes we just wouldn't choose wisely.

但我们管那叫把比赛跑得‘斯通尼’。

But we would call that leaving our races Stoney.

所以，我给你举个我自己的例子，我觉得我以前讲过这个故事，但当时是，天哪，什么时候来着？

And so I'll give you a perfect example that I did, and I think I've shared this story before, but I was in gosh, when was it?

我想大概是2008年或2009年。

I'm gonna say it was 2008 or 2009.

其实是2006年，也可能是2007年或2008年，我跑了纽约市马拉松。

It was 2006, maybe 2007 or 2008, I ran New York City Marathon.

而且基本上是我一个人跑的。

And I pretty much did it by myself.

没有其他人参加。

Nobody else was doing it.

他们都在做别的事情。

They were doing other stuff.

我记得我们做了模拟训练，是在罗切斯特北边的土路上进行的。

And I remember we did our simulator and we did it out on the dirt roads North of Rochester.

那边有些土路风景特别好，但坡特别多，对吧？

There's some really beautiful dirt roads out there, but super hilly, right?

所以我们当时是在为纽约马拉松做准备。

And so we were trying to prep for New York.

我基本上就是跑了一个模拟赛。

And I did a simulator pretty much so.

我记得弗雷德·乔斯林当时跟我在一起，他陪我跑了一段。

I think Fred Joslin was with me and he paced me for a little bit.

然后我记得迈克，应该是迈克·摩根，迈克教练当时受伤了。

And then I remember Mike, I think Mike Morgan, coach Mike was hurt.

所以他就开车过来，沿着赛道开车跟着。

And so he came out there and he driving the course.

然后唐也在那儿。

And then Don was out there.

唐·杰克逊，一个助理教练，也在那儿，凯文·基思当时不在城里。

Don Jackson, one of the assistant coaches was out there and Kevin Keith were out of town.

我想当时有人在比赛什么的，所以他们都不在城里。

Think people were racing or something and they were out of town.

所以不管怎样，基本上就我一个人在跑，没什么人陪我跑。

So in any case, I'm pretty much solo as far as people who run with.

我身边就只有弗雷德。

I just had to see Fred with me.

然后我记得我跑了那个。

And then I remember I ran that.

那个模拟训练，跑了26.2公里，差不多16英里。

And so the simulator, did 26.2 ks, so roughly 16 miles.

我一个人在那种坑坑洼洼的土路上跑，配速是5分02秒，唐每隔一段就给我递水，对吧？

And I ran that five zero two pace on dirt roads, hilly dirt roads by myself, where Don gave me water every little bit, right?

我当时就想，天哪，我状态真好。

And I was like, Dang, I'm pretty fit.

我状态真的很好。

I'm really fit.

所以从那时候开始，那是一个阶段的开始，对吧？

And so from there, that was the first of a stretch, right?

所以我们有了那一次。

So we had that one.

然后我记得我们有一次十英里的节奏跑。

And then we had, I remember we had a 10 mile tempo.

就是前五英里按计划跑，后面五英里全力跑。

It was five and go.

所以前五英里按马拉松配速，后五英里就放开跑，能跑多快跑多快。

So five miles at marathon pace, five miles, just go, whatever you could do.

我记得那次十英里节奏跑我跑了四十九分三十秒。

And I remember, I ran forty nine thirty for that 10 mile tempo.

之后我们还做了两次六英里的训练。

And then we did our two by six after that too.

那中间还有一次大的训练。

And then there was another big workout in there too.

记不清是什么了。

Can't remember what it was.

所以基本上在大概三周的时间里，安排了四次非常大的训练。

So basically four really big workouts in maybe a three week stretch.

到了纽约，我明显感觉自己有点疲惫，但状态这么好，我觉得这肯定没问题，对吧？

And I got to New York I could tell I was kind of fried, but I was like in such good shape that I'm like, this is going to be no problem, right?

所以我以为自己会表现得非常非常好。

And so I thought I was going to do really, really well.

结果到了那里，一切都不按计划来，对吧？

And I went there and nothing went to plan, right?

我记得我跑了2小时18分，而我的目标肯定是跑进2小时12分以内，还要考虑赛道因素。

I think I ran two eighteen and I was trying to run like under two twelve for sure, adjusting for the course.

但我当时想，天哪，我肯定能轻松搞定这场比赛。

But I was like, dang, I'm gonna be able to just crush this thing.

不过，我还是拿了第11名，所以这成绩其实有点被掩盖了，但确实是第11名，而且是个很慢的第11名。

I mean, I still finished eleventh, so it's kind of like, it's kind of hidden in there, but it was eleventh, but it was a slow eleventh.

那真的非常非常让人失望。

And it was just really, really disappointing.

但那正好说明了我把状态都耗在了Stoney的比赛上。

But that was a perfect example of me leaving my race at Stoney.

比如那个10英里的节奏跑，49分30秒，就在跑完26.2公里、配速5分02秒之后不到一周，对吧？

Like that 10 mile tempo at 49.30, it was within a week of doing the 26.2 ks at five zero two pace, right?

所以当时我就觉得，嗯，我就跟着感觉走，然后就想，哇，这状态太好了。

So it was like, you know, and I just like, I went with it and I just like, Oh, this is so good.

我状态太好了。

I was so good.

但其实是，我本该退一步，按计划跑才对。

It's like, No, I should have just backed off and ran what I was supposed to.

或者，你知道吗，如果我能砍掉其中一次训练，我可能会那么做。

Or even, you know, if I could have cut one of those workouts, thought I would have.

比如，我可能不需要做那个两次6英里的训练之类的。

Like, I probably wouldn't need to do the two by six or something like that.

但是，你知道，是的，那是个完美的例子。

But, you know, it was Yeah, that was a perfect example.

我全力以赴了。

I left everything out there.

我大概提前一周半达到了巅峰状态。

I was in peak shape probably a week and a half before I needed to be.

对吧？

Right?

如果我能把那个状态再推迟一周半，我肯定能跑得非常非常快。

If I would have been able to push that out another week and a half, I would have run really, really fast.

我当时状态特别好。

I was super fit.

比赛结果完全没体现出我的真实水平。

The race result didn't come close to showing what I was capable of doing.

所以，回到Steve的帖子，那是个简短的帖子。

So, back to Steve's post, mean, it was a quick post.

也就几段话而已。

It was only a couple paragraphs long.

可能是有意为之，我觉得他就是想让大家思考一些问题。

Probably by design, I think he just wanted to get some people thinking about some stuff.

但我读完有点希望内容能再多一点，也许对教练们能再多一些指导。

But I kind of finished wishing that there was a little bit more, maybe a little bit more guidance for coaches maybe.

我想看到的是他提出的那两个精彩要点能更好地结合起来，那就是变健康很容易。

And what I wanted to see was more of a tie in from the two great bullet points he made, which were getting fit is easy.

然后如果你有足够的动力，你很容易把自己练到筋疲力尽。

And then if you're sufficiently motivated, you can easily train yourself into the ground.

我喜欢这两点。

I like those two points.

我完全相信它们，但我有点想把它们和那个问题联系起来，那就是这怎么证明？

I believe in them wholeheartedly, but I kind of wanted to tie that back into how does that prove?

我们在训练中证明自己，怎么会毁掉比赛日呢？

How does that proving ourselves in practice ruin a race day?

这就是我想回到的地方。

Like, that's where I wanted to come back.

所以我想回来，试着探讨一下这个问题。

So I kind of want to just, I wanted to come back and maybe take a crack at that.

首先，我觉得“变健康很容易”和“毁掉比赛日”之间的联系是什么？

First of all, I think the link between getting fit and easy and ruining my race day, what is that link?

这两者之间到底有什么关系？

What is the link between that?

这就是我坐下来认真思考的问题。

And that's what I sat down and really thought about.

我最近和亚历克斯教练聊过。

I had the conversation recently about, with Coach Alex.

我们谈到有些人报名参加教练课程或购买训练计划时会感到惊讶。

And we were talking about how some people are surprised when they sign up for coaching or buy a plan.

他们期待的是那些绝密的训练方案。

And they're expecting these top secret workouts.

其实真的没有什么秘密。

There really aren't any.

外面并没有多少所谓的顶级秘密训练方法。

There's not a lot of top secret stuff out there.

我现在就可以告诉你，如果有人跟你说他们有一套革命性的训练方法什么的，我敢打赌，那根本没什么革命性的。

I can tell you right now, if somebody is coming to you and they say they have this revolutionary method of training or something, I would put money on it that there's nothing revolutionary about it.

这种方法可能已经存在了四五十年，甚至更久。

It's probably been around for forty, fifty years, maybe longer.

只是当时叫法不同，而且没有宣传而已，对吧？

It's just it was a different name back then, and it wasn't marketed, right?

但我敢保证，你回去找找，肯定能找到更早做同样事情的人。

But I can guarantee you can go back and find somebody who did the same thing earlier.

现在外面已经没什么真正原创的东西了。

There's not a lot of original stuff out there anymore.

关键就在于你能不能把它包装好，起个好听的名字，然后让人愿意相信你。

It's just a matter of can you market it well and can you put a fancy name on it and then get people to buy into it.

但很多这些东西并不是新的。

But a lot of that stuff is not new.

它们已经存在很久了。

It's been around forever.

所以，这算是顺便提一下。

And so, just kind of a side shoot there.

但我的重点是，并没有多少顶级机密的东西。

But my point is, there's not a lot of top secret stuff out there.

我们最常谈的就是保持一致，Desi 一直说要每天出现，有时候真的就这么简单。

The biggest thing we talk about being consistent, when Desi keeps talking about showing up every day, that's really as simple as it can be sometimes.

如果你能一次又一次地做到这一点，在不想做的时候也坚持下来，管理好期望，管理好训练，把该做的事情做完，并且能坚持几周、几个月甚至几年，你的进步会比那种循环——几次很棒的训练，然后需要休息，再来几次很棒的训练，然后又得退一步——多得多。

If you can just do that over and over and over again, and grind it out on the days you don't feel like doing it, and you know, managing expectations and managing workouts and just getting the job done, and you can do that for weeks and then months and then years at a time, the amount you will improve is so much more than if you are going through a cycle of a few really great workouts, and then I have to take downtime, a few really great workouts, and then I have to take a step back.

第二种方式会花更长的时间，而如果你能每天做一点，有很多很普通的、没人想发到 Strava 或社交媒体上的日子，那会好得多，对吧？

Like, will take so much longer, that second route, than if you can just do a little bit and have a lot of, you know, pretty average days that nobody really wants to put on Strava or post on social media, right?

在我看来，这就是铁一般的事实。

And that is the stone cold truth in my opinion.

我个人有个说法，如果能找到一个健康的人，让他每周跑40英里，坚持几个月，我就能把他训练成一个相当成功的马拉松选手。

Know, personally, I have a saying that if I can get a healthy person to just run 40 miles a week and I can get them to do that for a few months, I can make them a pretty darn successful marathoner.

我大概能做到，让一个人轻松跑进四小时以内的马拉松，只要你能坚持那样做，对吧？

I could probably do that and get a person under four hours in the marathon pretty comfortably, if you can just do that, right?

所以很多时候，你只需要做到这一点就够了。

And so that's a lot of times all you need to do.

但我们又被社交媒体上的帖子、Instagram上的内容，还有那些做疯狂事情的人给忽悠了。

But we're sold in these, again, social media posts and Instagram stuff and all these people doing these crazy things.

但问题是，他们达到那个水平花了多长时间？如果他们只是用那种无聊、有条理的方式去做，是不是更快？

But it's like, how much longer did it take for them to get to that point unless they would have just done it a boring, methodical way, right?

没有别的花哨的说法了，对吧？

And without no other fancy way to put it, right?

不过，好吧。

But, all right.

所以说到变得健康很容易，我的意思是，确实挺容易的，再次强调，我这是带引号的。

So to the point of getting fit is easy, I mean, it really is fairly easy, again, the air quotes.

但我觉得也许“容易”这个词不太准确，因为你还是得付出努力，而且这些努力不一定轻松，对吧？

But I guess maybe easy isn't the right word because you still have to do the work and the work is not necessarily easy, right?

比如长跑训练本身就不轻松。

Like doing long runs isn't necessarily easy.

做节奏跑肯定也不是特别轻松。

Doing temple runs is definitely not overly easy.

但这个过程很简单。

But the process is simple.

也许“简单”是更合适的词，对吧？

And simple is probably the better word, right?

这是一个简单的过程。

It's a simple process.

比如，你看汉森马拉松训练法，周二做这个，周四做那个，周日再做这个，你只要反复坚持，就能变得很健康。

Like, you look at the Hanon marathon method, Tuesday you do this, and Thursday you do that, and Sunday you do this, and you can do that over and over and over again, you're going to get pretty fit.

这没什么秘密可言，对吧？

There's nothing top secret about that, right?

所以就像我说的，变健康的过程其实挺简单的。

So like I said, the process of getting fit is relatively simple.

如果你能坚持，并且在各种配速下都做一点训练，几个月后你就能变得相当健康。

If you can be consistent and do a little bit of work across the spectrum of paces, then you can get pretty fit after a few months.

而这就和毁掉你的比赛日有关了——当我们试图把简单的事情复杂化，比如过分关注数据、指标，做那些花哨的训练，那些训练其实跟你想要达到的目标没什么关系，或者对你现在的目标和水平来说太多了。

And where this relates to ruining your race day is when we try to take simple and make it complicated by focusing too much on data, on metrics, doing fancy workouts, workouts that don't really have any bearing on what you're trying to accomplish, or it's just too much for what you're trying to accomplish or where you're currently at.

这并不是说你永远不需要做那些训练。

And that's not to say you don't necessarily need to do those ever.

只是它们跟你现在的水平不匹配。

It just doesn't match up where you're currently at.

你目前的训练水平，需要你在社交媒体上看到的那些疯狂训练吗？

The level of training that you're currently doing, does it require this crazy workout that you saw on social media?

很可能不需要，对吧？

Chances are probably not, right?

那个训练不会决定你在马拉松中能跑出什么成绩，对吧？

That workout's not gonna make or break what you're going to be capable of in a marathon, right?

不过，如果这些训练持续好几年，那可能就另当别论了，但就目前的情况来看，可能不是这样。

Now, several of those workouts over several years, maybe that's a different story, but in this case, probably not.

但你不会相信有多少次，我只是把一个运动员带过来，他们来找我们，他们可能试过书里的计划，但效果不太好，或者他们找过其他教练，或者他们在各种线上教练之间来回折腾，然后他们来找我们，说：‘我不知道还能做什么了。’

But you wouldn't believe how many times I have simply taken an athlete, comes to us, They've maybe tried the plan in the book and it hasn't quite worked or they've done other coaches or they've made the carousel around all the different online coaches and they come to us and they're like, I don't know what else to do.

所以，我只是简单地调整他们的训练安排，比如把周二、周四、周日的训练改成周二、周五、周日，或者把训练间隔拉大，或者干脆减少到每周五天，或者把每两周六次训练减少到每两周四到五次，然后看看他们在单个周期内能进步多少。

And so simply taking them and instead of maybe doing a Tuesday, Thursday, Sunday, maybe even just doing a Tuesday, Friday, Sunday thing and spacing out workouts more or just moving down to five days a week or going from six workouts every two weeks to four to five every two weeks and see how much they improve in a single segment.

有一位女士来找我，她试过书里的计划。

I had a woman who came to me and she came to me and she had tried the plan in the book.

她什么都试过了。

She tried everything.

看起来她几乎找遍了所有教练，但都没什么效果。

Seemed like she'd gone through every coach and that just hadn't worked out.

我所做的只是看看她想跑什么。

All I simply did was I looked at what she was trying to run.

我看了看她的训练情况，然后说：‘你只是训练得太辛苦了。’

I looked at what she was training and I'm like, You're just training too hard.

你为了达到目标，训练量太大了。

You're doing too much for what you're trying to accomplish.

我经常说，如果一个人没成功，他们首先会做什么？

And I talk about this all the time, where if somebody is not successful, what's the first thing they do?

他们会想加更多训练。

They want to add more to it.

他们觉得自己练得不够狠，所以需要练得更狠。

They think I'm not training hard enough, so I need to train harder.

所以我和她一起练了一个阶段，我说，好吧，与其每周把所有训练都挤在一起，不如我们把它们分散开。

So I spent one segment with her and I said, Okay, instead of cramming all these workouts in every week, let's space these out.

就像我说的，也许不是每两周做六次，也不是每周二、周四、周日都练，而是周二、周五、周日，然后下周换成周三、周六之类的，对吧？

And maybe, like I said, instead of doing six every two weeks, instead of doing Tuesday, Thursday, Sunday, every week, let's do Tuesday, Friday, Sunday, and then the next week do like Wednesday, Saturday, something like that, right?

所以我们稍微把训练分散了一些。

And so we spaced that out a little bit.

我们让身体有时间恢复。

We've allowed the body to recover.

跑量其实差不多，但就是让她多恢复一下。

Mileage was relatively the same, but just allowing her to recover more.

她的马拉松成绩从大约3小时45分提高到了3小时25分，就一个阶段，对吧？

She went from like three forty five in a marathon to like three twenty five in one segment, right?

其实她一直有这个能力。

And it just It was always there.

只是到了比赛的时候，她已经被练得太累了，根本没力气去跑比赛，对吧？

It was just She was so broken down by the time she got to race that there was nothing left for the race, right?

这就是联系，对吧？

And that is how that ties in, right?

如果我们把简单的事情搞复杂，做超出必要的事，很多时候到了比赛就什么都没剩下了。

If we take the simple, make it complicated, and try to do more than what we need to, then a lot of times there's just nothing left for the race.

所以这就是为什么比赛日会被搞砸。

And so that's how it ruins our race day.

好的。

All right.

所以第二部分，这也和第二部分有关，就是说如果你有动力，你很可能把自己跑垮。

So the second part, and this kind of ties into the second part as well, which is that if you're motivated, it's quite possible to run yourself into the ground.

这里面有很多东西。

And there's a lot to this.

首先，我觉得我接触的绝大多数人，不管能力如何，都知道怎么努力训练，对吧？

For one, I would say that the vast majority of people I work with, regardless of ability, they know how to work hard, right?

而且可能在某些训练中练得太狠了，对吧？

And probably do too hard of work on certain workouts, right?

如果好是好的，更好就是更好。

If good is good, better is better.

但事实并非总是如此。

And that's not always the case.

如果快是好的，更快就是更好。

If fast is good, faster is better.

诸如此类的事情。

Those types of things.

这也和第一点有关，因为很容易就能变健康，然后他们感觉很好，然后就更加拼命，其实他们只需要保持现状，然后每周继续进步就行了。

This also ties into the first point, because it's easy to get fit, and then they feel good, and then they push it even harder when all they need to do is kind of stay where they're at and continue to progress week after week.

他们会表现得好得多。

They would run much better off.

然后我们就那么做了，把事情搞得比需要的更难，尤其是在赛季初期。

And then we do that, we make things harder than they need to be, especially early in the segment.

比如，我们在赛季中推得太狠，结果在训练中投入太多，比赛时就没剩什么了。

Like, we're pushing too hard in the segment, we end up putting too much of ourselves in training and there's nothing left for the race.

我听过一个比喻，说我们就像一口井，对吧？

One analogy I've heard is that we're like a well, right?

就像一口水井。

Like a water well.

我们井里的表现是有限的。

There's a finite amount of performances we have in our well.

每次我们为了超出当天需要的表现而取用井水，我们就是从井里抽水，对吧？

Every time we dip into that well to have a performance that is above what is required for the day, we pull from that well, right?

如果我们这样做的次数太多了。

And we do that too many times.

比赛那天井里就没剩多少了，对吧？

There's not enough left in the well on race day, right?

井都干了。

The well's dry.

当然，这并不意味着所有训练都该轻松。

Now, of course, that doesn't mean no workouts should be hard.

有些训练就是用来让你认清现实的，对吧？

Some workouts are meant to be a come to Jesus moment, right?

就像，天哪，这训练强度会很大，对吧？

Like, holy cow, this is going to be intense, right?

有些日子你就是需要来一次这样的训练，对吧？

Some days you need to just have one of those workouts, right?

但我们是说一个阶段里就一两次，对吧？

But we're talking about one to two times a segment, right?

我们不是每个星期四都去跑那个寺庙路线。

We're not talking every Thursday on that temple run.

你得累趴在地上哭着找妈妈，因为你把井里的水都榨干了，对吧？

You need to be on the ground crying to your mama because you wet so deep into the well, right?

那不应该这样。

That's not how it should be.

你绝大多数训练其实都应该平平常常，对吧？

The vast majority of your workouts should really be average, right?

它们不需要多出色。

They don't have to be great.

希望它们不会都很糟糕，就是处在中间水平，对吧？

Hopefully they're not all bad, just somewhere in the middle, right?

再说一次，我不想老提社交媒体的事，我觉得我自己也会陷进去。

And again, I hate to harp on the social media thing, I think And I get caught up in this too.

比如，哇，训练真棒。

Like, Oh, great workouts.

天哪，这个必须得发到Strava上。

Man, that's gotta go on Strava.

我得分享那个Strava截图，因为我要点赞，要涨粉，对吧？

I gotta share that Strava screen, because I gotta get some likes, gotta get some new followers, right?

但其实，这只是训练效果好的很小一部分原因，对吧？

It's like, but that's so little of what is actually making the training go well, right?

这是长期保持平均水平训练的结果。

Like, that's a culmination of things being average for a long time.

然后偶尔，你会遇到一个状态特别好的日子，对吧？

Then once in a while, you get a great day, right?

所以是的，这很难，我理解。

So yeah, it's hard, and I get it.

我完全明白。

I totally understand it.

但就像我说的，总的来说，训练就应该被描述为平均水平。

But yeah, so I think, like I said, overall workout should just be really described as average.

我感觉一般般。

I felt average.

我能恢复过来，需要的时候继续下一次训练。

I was able to bounce back, do the next workout when I needed to.

感觉平平无奇。

It felt average.

你知道，就是那些事儿。

You know, those types of things.

你的训练周应该大部分时间平淡无奇，偶尔穿插一次莫名其妙没练好的训练。

Your week should be boring sprinkled with a workout that didn't go particularly well for no apparent reason.

就是没练好。

It just didn't go well.

然后更少见的是，你会有一次训练，所有事情都配合得刚刚好，你只需要在你打造的那台强大的增压有氧引擎上尽情释放。

And then even more seldom, you have a workout, there were things clicked and you just had to blow out the pipes on that big old supercharged aerobic engine you built.

那也挺好的。

And that's fine too.

有时候你就是需要一点信心提升。

Sometimes you just need that confidence booster.

我理解。

I get it.

你可以这么做，但别每次都这样，对吧？

And you do it, but you just don't do it all the time, right?

比如一个月没有一次，也没什么大不了的。

Like if you don't have one for a month, not a big deal.

如果一个月都平平淡淡，没什么不好，训练也都完成了，但也没什么特别出彩的，那也不是坏事，各位。

If things are pretty average for a month and things aren't bad, you're hitting your workouts, but there's nothing great, that's not a bad place to be in, guys.

这没问题。

It's okay.

很多时候，正是在这种平淡中，奇迹正在发生。

A lot of times in that mundane is where the magic is happening.

好了。

All right.

那我为什么说要有些糟糕的训练呢？

So why do I say have some bad workouts?

当然不是说一连串表现很差的训练。

And obviously not a string of poor performing workouts.

比如，你不想连续两三个星期训练表现越来越差吧。

Like, you don't want to go like two, three weeks for workouts just progressively get worse and worse and worse.

那也不是个好兆头。

That's not a good sign either.

但偶尔，打个比方，不是真的，你应该被狠狠打击一下。

But every once in a while, metaphorically, not physically, you should get punched in the mouth.

我为什么这么说呢？

And why do I say that?

因为如果你在训练中被打击了，你会想，天哪，怎么回事？

I say that because if you get punched in the mouth in a workout and you're like, crap, what happened?

发生了什么？

What's going on?

你可以做出那些调整，你知道的，不管你怎么做。

And you can make those adjustments either, you know, whatever you do.

比如说，你知道，我只有几次被从训练中拉出来。

Like, you know, like There was only a couple of times I got pulled from workouts.

十五年来，大概有两三次吧，我被凯文从训练中拉出来。

Once in I a would say two or three times over fifteen years, I got pulled from a workout from Kevin.

我会难受吗？

Would I suffer?

哦，当然会。

Oh, absolutely.

但我总觉得我需要一次训练，就是那种在训练中被狠狠打击的经历。

But I always felt like I needed one workout where I just got punched in the mouth on the workout.

就像，我知道自己没事，我知道自己状态好，但就是那天，不管什么原因，我会被落下，训练不顺利，远远超出我当天需要的强度。

Like, knew I was okay, I knew I was fit, but I just, for whatever reason on the one day, like, I would get dropped, it would not go well, it would be way over my head for what I needed for the day.

我觉得凯文也明白，他让我承受了这些。

And I think Kevin realized he let me suffer.

他让我熬过了那一次。

He let me suffer through that.

你知道，显然，如果这种情况一直发生，那肯定有问题。

You know, obviously, if it kept happening, then there was something going on.

那一次，他就是故意让它发生，因为他知道，好吧，现在你明白了，你并没有自己想的那么健康。

That one time, he would just let it happen because he knew, like, okay, now, okay, you're not as fit as you think you are.

然后你还有很多工作要做。

And then you still have a lot of work to do.

咱们还是保持专注吧，对吧？

Let's just stay on track here, right?

所以我当时就在想这个。

And so I was thinking about that.

就是，不是很多，但偶尔一次，对吧？

Like, it just Not a lot, but every once in a while, right?

但我说，你被狠狠打击了一下，你怎么从中恢复过来，对吧？

But what I say, you get punched in mouth, how do you bounce back from that, right?

比如说，你会硬撑着完成训练吗？

Like, Do you push through the workout?

你会调整配速，尽量做自己能做的吗？

Do you adjust and just adjust the paces and try to do what you can?

你会临时改变计划吗？

Do you modify what you're doing on the fly?

还是直接放弃？

Or do you just give up?

如果直接放弃，那可能也不太好。

If you just give up, that's probably not good either.

你可以调整一下，完成训练，从中有所收获。

You can adjust and finish a workout, get something out of it.

对，所以如果偶尔发生这种情况，其实不是坏事，因为你能更了解自己。

But yeah, so if that happens every once in a while, that's not a bad thing because you learn a lot about yourself.

而且我不想告诉你，但总有一天事情不会如你所愿。

And then I hate to tell you, but at some point things aren't going to go your way.

我想说的是，我们聊的那些比赛都是顺风顺水的。

And I would say, we talk about the races where everything goes well.

那简直是千载难逢的经历，对吧？

That's a unicorn experience, right?

不是波士顿那种常态。

Not a Boston thing.

所谓千载难逢，就是说一切都很顺利的情况非常少见。

It's the unicorn in terms of it happens very rarely where everything just goes your way.

遇到那样的日子，你得感谢老天爷，对吧？

And when you get those days, you thank God for them, right?

但99%的时候，这种情况不会发生。

But 99% of the time, it's not going to happen.

比赛过程中你总得想办法应对一些突发状况。

Like you're going to have to figure something out during the race.

所以如果你在训练中从来没经历过这种情况，比赛时遇到问题就很容易慌。

And so if you've never had to do that during workouts, you're in a position where it's pretty easy to freak out.

然后你就不知道该怎么办了。

And then you don't know what you're gonna do.

你不知道自己能做什么。

You don't know what you're capable of.

你不知道自己的心态会是什么样。

You don't know what your mindset's gonna be.

这其实不是坏事。

And so that's not bad.

就像你可以从一次很糟糕的训练中学到很多，和从一次很好的训练中学到的一样多，有时候甚至更多。

Like you can learn a lot from a really bad workout as much as you can from a really good workout, but sometimes even more.

这就是我想说的。

So that's what I'm saying on that.

但归根结底，你大部分的训练应该相当平淡。

But at the end of the day, the vast majority of your training should be pretty boring.

就像我说的，我们可以时不时地调整一下，同时保持我们想要达到的目标。

Like I said, we can take something and shake it up now and then maintain its purpose of what we're trying to accomplish.

比如说，是我的错。

Like, my bad.

我的意思是，如果你每周四只是做寺庙跑觉得无聊，是的，我们可以换点花样。

I mean, like, if you're bored just doing temple runs every Thursday, yeah, we can shake that up.

我们可以把它们拆成三乘三、四、三、二、一，这是我给运动员的安排。

We can break those up into three by three, four, three, two, one is what I give to athletes.

你可以做不同的事情。

Different things you can do.

我们甚至可以把这些融入长跑，让长跑变得更有趣一点。

We can even put it into the long run and make that long run a little extra spicy for you.

我是说，我们可以做很多事情来改变，但我们做事的目的没有变，对吧？

I mean, there's a lot of stuff we can do to shake things up, but the purpose of what we're doing is not changing, right?

理念完全没有变。

The philosophy hasn't changed at all.

只是这次换了个不同的包装而已。

It's just the lipstick is a different color this time.

所以别把这两件事搞混了。

So don't confuse those two things.

但秘诀就是没有秘诀，只是很多人不愿意去做，或者他们想不通这个过程竟然这么简单，对吧？

But the secret is that there is no secret and that it's just a lot of people don't want to do it or they can't wrap around their head that it's that simple of a process, right?

所以，说实话，我看过格雷格·迈耶的训练日志。

And so, I'll be honest, I've looked at the logs of Greg Meyer.

他在去波士顿之前把日志分享给了我们。

He shared his logs with us before he went to Boston.

也看过比尔·罗杰斯的日志。

Seen Bill Rogers' logs.

还看过很多非常成功的人的日志，他们比艾拉成功得多。

Seen a lot of people's logs that are really successful, way more successful than Ira was.

他们的训练其实很枯燥。

And their training is boring.

你一看就会想，他们真的跑出了2小时08分？

Like you look at it and you're like, they ran two zero eight?

他赢了波士顿马拉松？

He won Boston?

这里面看不出任何东西说，哇，这家伙状态爆棚了。

There's nothing out here that says, Oh man, the guy's ready to roll.

这就是大家的心态，都在等那一次能搞定一切的训练。

And that's what everybody's like, Man, they're waiting for that one workout that's going to get the job done.

不是那一次训练，各位。

It's not the one workout, guys.

是所有的训练。

It's all of them.

是所有的训练混在一起，一锅炖。

It's all of them in a big old mixing pot.

所以最后，我觉得，如果你能做到以下几点，你的表现会更符合你的体能水平，而且能更稳定地发挥出来。

So to end, I think so for me, if you can do the following, I think you'll see performances that are much more in line with what your fitness is indicating, and you'll be able to do that on a much more regular basis.

不会像有些人那样时好时坏。

It won't be as sporadic as it is for some people.