播客：解锁你的马拉松潜能：春季成功策略

好的。

All right.

大家好。

Hey everybody.

我是卢克，欢迎收听卢克·汉弗莱跑步播客，这是新的一期节目。

This is Luke with the Luke Humphrey Running podcast back with another episode.

首先我得道个歉，因为过去四五天我一直感冒鼻塞。

And I am just going to apologize right away because I have had a cold in congestion for the last four or five days.

我觉得自己好多了，但我知道一开口说话，嗓子就会发痒，可能会咳嗽不少。不过现在设备设置得不错，应该能把这些声音剪掉不少。

I feel like I'm better, but I know as soon as I start talking, my throat gets scratchy and I'm probably gonna cough a fair amount, but I think with the way things are set up now, can weed those out quite a bit better.

你们不用听我咳个不停。

You don't have to listen to me hacking.

今天想聊的是，秋季马拉松快结束了，然后春季马拉松训练就要开始，大概一月份吧，对大多数人来说。

Today, what we want to talk about is fall marathons are ending and then spring marathon training will begin, I don't know, January for most.

所以我想聊聊从现在到那时候该做些什么。

And so I want to talk a little bit about what to do between now and then.

我觉得这是一个很重要的方面，如果我们冬天处理得当，春天就能取得很大的进步。

I think that's a big area that we can get some things right and we can make big jumps this spring if we handle our winters in the appropriate fashion.

那么，我们就直接进入正题吧。

So with that, let's get right into it.

现在，我的很多运动员都已经有了春季比赛的目标日期。

So right now with a lot of my athletes, there's already a spring date in mind.

对吧？

Right?

波士顿马拉松总是一个大热门。

So Boston's always a big one.

我有一些人推迟到了明年去伦敦，或者正在等待类似的机会，你懂的。

I have some people who deferred to go to London next year or waiting to get in something like that, you know?

然后，显然我所在的底特律地区，托莱多和伦敦马拉松同一个周末，波士顿之后那个周末也有比赛，还有很多其他赛事。

And then obviously where I'm at Detroit area, have Toledo same weekend as London weekend after Boston and lots of stuff.

我是说，春季的比赛真的非常多。

I mean, there's tons of races in the spring.

对吧？

Right?

他们的时间安排也会差不多，这挺好的。

Timing will be similar for them, which is great.

这样我们就可以在这里泛泛地聊聊。

Cause then we can speak in general terms here.

你知道，比如波士顿，我们计划了一个十四周的周期，对于参加波士顿马拉松的人来说，从1月12号开始。

You know, like for, for Boston we're looking at a fourteen week segment for for that for the people around Boston is going to be January 12.

所以，你知道，我们就是从那天开始启动波士顿马拉松训练小组，一直持续到比赛后的那个周末，通常是比赛后一周左右，确保每个人都照顾到，看看比赛成绩之类的。

So, you know, like, that's when we're starting our Boston Marathon Training Group, which will run from there January 12 through weekend, week after, usually the week or so after Boston, make sure everybody's taken care of, go through race results, things like that.

我喜欢这样做。

So I like doing that.

如果你想加入，我会在下面的描述里放上链接之类的。

If you want be part of that, I will have links down below in the descriptions and stuff like that.

非常欢迎你加入。

So I would love to have you join.

如果你要跑波士顿马拉松，我们准备了新的计划，是很好的十四周计划，会考虑到赛道特点，但训练理念保持不变。

If you're running Boston, we have new plans made up really good fourteen week plans that will take into account the course, but keep the philosophy the same.

因为我已经开始收到一些关于他们可以怎么调整的问题了。

Think, because I've already started getting questions about adjustments that they can make.

这个计划帮你把所有这些问题都解决了。

This takes care of all of that for you.

所以秋天的时候你可以考虑一下这个。

So consider that as you get through the fall here.

如果你对这个感兴趣的话，我们其实会在几周后专门做一期关于波士顿马拉松的深入讨论，包括从十二月到比赛那天我会怎么做，怎么应用某些计划，以及我会重点关注什么。

And if it is something that's gonna interest you, we're actually gonna this podcast actually was inspired by a full discussion we're gonna have coming up in a couple weeks regarding Boston specifically, what I would do from say December through the marathon, how to apply certain plans and things that I would focus on.

到时候也请留意那期节目。

Stay tuned for that as well.

那期节目会非常深入，我们今天聊的很多内容也是从那里延伸出来的，因为我发现四月份有很多马拉松，我们不只是可以聊波士顿。

But it will be a very in-depth discussion and a lot of the stuff we're talking about today kind of stemmed from that because I realized there's a lot of marathons in April we can talk about more than just Boston.

但当你决定要怎么做的时候，我觉得你真正需要关注的是你自己的具体需求，并且回顾一下你今年秋天的比赛情况。

But when you're deciding what to do, I think what you really have to focus on is your specific needs and reflect on your race this fall.

然后你可以考虑一些我接下来要讲的情况，其实主要就是两个。

And then you can consider some of the scenarios that I'm gonna talk really two of the scenarios that I'm gonna talk about coming up here.

这就是我真正想做的。

So that's really what I want to do.

因为我想让你把学到的用起来，认识到自己在马拉松上已经擅长的部分。

Cause I want you to take a, take what you learned and realize what you're good at already for the marathon.

然后在此基础上，我们可以针对你不擅长的方面做一些改进，希望春天能取得更大的进步。

And then given that we can apply certain things to help improve what you're not so good at and hopefully make those bigger jumps in the spring.

那么基于这一点，我们来看第一个情况。

So given that, let's look at the first scenario.

第一个情况是，你想跑得更快，但你的短距离比赛成绩显示你可以更快。

First one I would say is you wanna run a faster marathon, but your shorter rate and your shorter races show that you can go faster.

你跑过5公里和10公里，这些成绩都表明你马拉松可以跑得比现在快得多。

So you've run a five ks and a 10 ks and they all suggest you can run much faster in the marathon than what you have.

那么我会看什么呢？我们先做一些假设，对吧？

So what I would look at, we're making some assumptions, right?

我假设你今天没有过度训练，我说的所有内容都是基于这个前提。

I'm assuming that you're not overtraining everything I'm talking about today.

你没有在训练中过度用力，轻松日也没有强行提速。

You're not overdoing it on workouts, You're not pushing the pace on the easy days.

你按照计划正常执行。

You're handling the schedule like you should.

因为如果不是这样，那些显然是我首先要检查的地方。

Because if not, those are obviously the things I would look at first.

比如，先解决那些问题。

Like, let's fix those first.

但可能对媒体使用来说更大的问题是，在这种情况下，你的每周跑量实际上与你想在马拉松中达到的目标相匹配。

But probably a bigger problem for the media use would be that in this scenario that your weekly volume actually lines up with what you want to try to accomplish in the marathon.

所以，我觉得这并没有我过去自己说的那么糟糕。

So, and I don't think it's as bad as maybe what even I myself have made out in the past.

你知道，我经验更丰富。

You know, I'm I've got more years.

很多内容，就像我说的，是我很多年前发布的，当时我没有大量的数据可以参考，但你知道，到明年五月我就干这行二十年了，想想都觉得不可思议。

A lot of the stuff, like I said, I've put out years ago and I didn't have a big database to pull from, but you know, I've been doing this for twenty years next May, which is crazy to think about.

所以我们现在有更多的人可以借鉴。

So we have a lot more people that we can pull from.

我博客上也写过这个，基本上如果你跑马拉松大概在四到五小时之间，你每周至少应该能承受的最低跑量是35英里。

I've got a blog post on this as well, but basically if you're running around four to five hours, my bare minimum that you should be able to tolerate week in and week out is 35 miles a week.

而且我觉得在高峰期你应该能跑到40英里以上。

And I think you should be able to go north of 40 on peak weeks.

如果你做不到，那我们就得想办法让你达到那个水平。

If you can't do that, we've got to get to that point where you can.

然后如果你跑大概三个半小时到四小时，我真的觉得你应该能每周稳定跑40到45英里，高峰期每周50英里。

And then if you're running around three and a half to four hours, I really feel like you should be able to handle 40 to 45 miles a week, week in, week out and 50 miles a week at peak.

再往下，三到三个半小时的话，我觉得你应该能经常每周跑50到55英里。

Moving down three to three and a half hours, I would say 50 to 55 miles a week on a regular basis.

至于三小时以内的，我觉得你真的应该能经常每周跑超过60英里，高峰期的话，你知道，再往上加五到十英里。

And then for under three hours, I would say you should really be able to run over 60 miles a week on a regular basis with peak weeks, you know, five to 10 miles north of that.

我觉得如果你能做到这一点，那么你的跑量就和你真正想跑的目标时间对上了。

And I think if you can do that, then your mileage lines up with what you actually want to run as your goal time.

所以如果你听到这些数字，知道你想在马拉松中达到什么水平，但你觉得很难达到那个每周跑量，那很可能就是你的根本问题。

So if you hear those numbers for where you're, where you want to be in the marathon and you struggle to hit that weekly volume, pretty good chance that's your underlying issue.

我经常看到的情况是，人们会觉得需要在十一月、十二月、一月加强速度训练，但事实是，我们得先让你能承受更大的跑量，而且我们可以在不进行速度训练的情况下做到这一点。

And so what I will see with a lot of times with people is like, they'll think they'll need to work on speed over the November, December, January truth is we got to get you be able to tolerate more volume and we can do that without speed.

我们当然可以处理那些事情。

We can definitely work on that stuff.

所以这就是我首先考虑的因素。

So that's where my first consideration would be.

因为我们可以做的是，使用一个基础建设计划，并且我们可以相当快地增加你的跑量，因为我们没有在强度上投入太多精力。

Because what we can do is we could use a base building plan and we could build your volume fairly quick because we're not putting a lot of effort on intensity.

通常当你同时专注于其中两项时，我们就会遇到麻烦。

It's usually when you're focusing on two of those things that we're gonna be in getting in trouble.

而且，比如说，如果你已经执行过一个每周跑六天的计划，我们每周跑五到六天。

And considering, say, if you've already did a plan where you run six days a week, we're running five to six days a week.

这个我们已经考虑到了。

We've already counted for that.

我们把强度去掉了。

We're taking the intensity out.

所以我们真正改变的只有你的跑量。

So the only variable that we're really changing is the amount of volume that you're doing.

如果我们跑得够轻松，就不会给腿施加你恢复不过来的压力。

And if we're running easy enough, we're not putting enough stress on the legs that you can't recover from that.

只有当你在增加跑量的同时，又增加更大的强度压力时，才会出问题。

It's when you're putting the stress for more volume and then even greater stress for more intensity is where you get into problems.

而且好处是，如果你住在冬天很冷的地方，这也能减少一些受伤的风险，因为你不需要依赖某些特定的条件。

And then the nice thing is if you're in a harsh winter climate, then it takes some of the injury factory out as well because you don't have to have access to certain things.

比如我们不会要求你必须去找跑道。

Like we're not asking, you have to seek out a track.

如果你真的不想在结冰的人行道上跑，我们可以转到室内，用跑步机或者类似的设备。

If you really don't want to run on an icy sidewalk, we can move it inside, get on the treadmill or something like that.

我们有很多办法能确保你安全又健康。

We have options to really keep you safe and healthy.

所以我的第一个建议就是，看看你每周的跑量。

So that's where my first line would be on that is look at your weekly volume.

如果这跟你的目标对不上，那我们就给你制定一个基础训练计划，把重点放在跑量上，把其他多余的东西都去掉，然后等到一月份开始马拉松训练的时候，你早就把这些都考虑进去了。

If that's not lining up with where you want to be, let's get you in a base building plan where we can put that emphasis on the volume, take all the extra stuff out and then come around when you start the marathon segment in January, you've already accounted for that too.

这样一来，你在训练中就不用再引入什么新的变量了，因为那些问题变量你都已经处理好了。

So now you don't have any really new variables that you're trying to introduce in your training because you've taken care of all the ones that were the problem.

现在你可以直接进入马拉松训练阶段，而且不需要再来一个十八周的计划，因为你已经花了好几周来打基础了。

And now you can jump into a marathon segment and you don't need another eighteen week segment because you just spent how many weeks building that up.

你可以直接进入一个十四周的计划，开始训练，而且你会表现得非常好。

And you can go right into a fourteen week plan, start workouts, and you're going to do very, very well.

你这样做，就不会陷入那种反复训练、把训练周期拖得太长、到巅峰周的时候已经过度疲劳的恶性循环。

You've keeping it so that it's not a continual cycle of doing workouts and then making your segment way too long and being over burnt out by the time you get to the peak week.

这就是我的考虑。

That's where I would consider.

现在说第二种情况，假设你想跑一个更快的马拉松，你的跑量没问题，但短距离比赛的成绩不太匹配。

Now for the second scenario, let's say you wanna run a faster marathon, you handle the volume okay, but shorter race times don't really line up.

你的五公里、十公里成绩跟你想达到的目标对不上。

Your five ks, 10 ks don't line up with where you wanna be.

我遇到过一些人想跑某个马拉松成绩，但他们连半马都没跑出过比那个目标更快的速度。

I've had people wanna run a certain time and they've never even run a half marathon faster than that they want to run a marathon at.

所以这显然会让事情变得更难，对吧？

So that obviously makes things harder, right?

如果这听起来像你的情况，那这就是我们接下来可能要考虑的方面。

And so that would be our next thing that we could potentially look at if this sounds like you.

在这种情况下，我们可能需要重点训练的东西包括乳酸阈值和临界速度。

So in this scenario, what we probably need to work on is things like lactate threshold and critical velocity.

基本上就是十公里到二十公里的配速，还有五公里的配速。

So essentially 10 ks to 20 ks pace and five ks pace.

对吧？

Right?

所以如果你能提高这些，马拉松配速就会感觉轻松很多。

So if you can improve those, that's going to make marathon pace feel so much easier.

因为在这种情况下，很可能你的马拉松配速和乳酸阈值配速太接近了，所以根本维持不住。

Cause in that situation, what's probably going on is that your marathon pace is probably just too close to what your lactate threshold pace is, and it's just not sustainable.

那就是马拉松比赛中很早就开始掉速的时候。

That's when wheels start falling off fairly early in a marathon.

所以如果你在马拉松跑到十六、十八英里时就已经很吃力，而且其他比赛的成绩也不太匹配，我觉得这可能是你的一大问题。

So if you're already struggling at sixteen, eighteen in the marathon you're in that situation where those other races don't really line up with it, I would say that this is probably a big concern for you.

所以显然我的建议是做一些能让你跑得更快的事情。

So obviously my advice here is to do something that's going to make you faster.

这取决于你比赛的时间安排以及为此训练所需的时间长度。

It depends on the timing of your race and the length of time needed to train for that.

如果你跑完加州国际马拉松，然后一月份又要开始为春季马拉松训练，那可能不太合理。

If you're running Cal International and then you're going to turn around in January and train for a spring marathon, it probably doesn't make sense.

你没有足够的时间。

You don't have enough time.

更合理的做法是先恢复，然后再投入训练，到时候我们再决定什么时候开始。

It makes more sense just to recover and then jump in and we'll have to figure out when to do that.

大概在夏天吧。

Probably in the summer.

但如果你跑了，比如说你跑了芝加哥马拉松，从现在到一月中旬有足够的时间准备，你有充足的时间恢复，把跑量重新提升到你的基础水平。

But if you ran, let's say you ran Chicago and you have from now until mid January to get ready, you have plenty of time where you can recover, build up your volume back up to your baseline level.

然后你可能还有六到八周，甚至更长，也许长达十周的时间，可以专门进行一个完整的提速训练阶段。

And then you might have six, eight weeks or even longer, maybe even up to ten weeks where you could just do a full dedicated speed segment.

冬天可能很难找到比赛，但我们不一定非要通过比赛来跑得更快。

Over the winter, might be hard to find races, but we don't necessarily need to race faster.

我们只需要做那些能让我们变得更快的事情。

We just need to do the work that's going to make us faster.

所以如果比赛对你来说不是那么重要，那我们就可以只做这个训练阶段，你仍然能取得进步。

And so if racing is not that important to you, then we could just do the segment and you'd still have made the progress.

我明白了。

Now I get it.

就是说你不一定知道自己在那几场比赛里能跑出什么成绩，但那些训练是让你跑得更快所必需的，希望能帮你建立信心，让你真正开始马拉松训练时感觉好很多，事情也会顺利得多。

Like you don't necessarily know what you can actually run-in those races, but it would be the work necessary to make those races faster, which would hopefully build the confidence you need and make you feel better when you actually start marathon training that things would go much, much better.

而且我觉得你怎么安排，也取决于你现在的处境，对吧？

And I think how you approach it depends where you're at too, right?

所以如果你在冬天很冷的地方，人行道结冰，又没条件去田径场，也不愿意用跑步机，那事情就难多了，对吧？

So if you are in a cold winter climate and you have icy sidewalks, you don't have access to a track, if you're not willing to get on a treadmill, that makes things a lot harder, right?

这样你真的会把自己限制住，能做的训练就很有限了。

Like you really limit yourself on what you're actually going to be able to do.

我有不同的训练周期，比如六周的速度训练，六周的坡道训练。

I have different blocks, like I have six week speed blocks, I have six week hill blocks.

如果你有条件跑坡道之类的，我们可以做坡道训练，那对你会有帮助。

If you have access to hills and things like that, we could do the hills, the hill block, and that would actually help you.

这能让你跑得更快，因为强度达到了你需要的水平，虽然你实际跑的速度不一定更快。

It's going to make you faster because it's going to be the intensity that you need, even though you're not necessarily running faster.

这会让你更强壮，也能达到你想要的效果。

It's going to make you stronger and it's going to do what you want to do.

虽然这样做有点绕，但会让你在下一阶段成为更好的跑者。

It's just going to be a roundabout way to do it, but it will make you a better runner in the next segment.

但如果你住在南方，比如我有很多运动员在佛罗里达、得克萨斯和密苏里这些地方，虽然天气凉快些，但那里不下雪。

But if you if you live in a Southern climate, like I have a lot of athletes in Florida and Texas and Missouri, things like that, where yes, it's cooler, but they don't have the snowfall.

他们仍然可以使用跑道之类的设施，可以全力跑一个速度训练，不用担心纽约上州或密歇根那些地方的人遇到的问题。在那里，如果你想上跑道，你得提前两小时去铲雪，把第一道清出来，我就干过这事儿。

They still have access to tracks and stuff like that, where they could do a full speed segment and not necessarily worry about the stuff that people in Upstate New York or Michigan or wherever, where if you want to get on a track, you're going to have to get shoveled and get out there two hours earlier and shovel lane one off, which I've done.

这不会持续太久的。

It's not gonna happen too much long.

这不会每次都发生的。

It's not gonna happen all the time.

我可以告诉你，第一次是新鲜事，第二次就成了苦差事。

Can tell you that once is a novelty, but then twice is job.

所以，很快就腻了。

So yeah, it gets old quick.

但关键是，要做一些能提升这些指标的训练，这样马拉松配速就会感觉更轻松，即使你没有比赛成绩来证明这一点。

But the point is do something that's going to improve those measures, which then is going to make marathon pace feel easier, even if you don't have the race results that would back you up on that.

记住这一点。

Just keep that in mind.

但最终对我来说，关键是如果你全年都在坚持训练，大多数听这个节目的人，或者如果他们获得了波士顿马拉松的资格，我猜你至少是个中级跑者，对吧？

But ultimately the keys for me that if you're training consistently all year, which most people listen into this or if they qualify for Boston, I'm assuming that you're at least an intermediate runner, right?

你以前经历过这些，你知道自己在做什么，你知道某些术语是什么意思，诸如此类。

You've gone through this before, you know to some extent what you're doing, you know what certain terms are, things like that.

我不需要担心从零开始教。

I don't have to worry too much about starting at a 101 level at that.

但既然这样，我觉得你不需要完整的十八周训练周期。

But given that, I don't think you need a full eighteen week cycle.

我觉得十四周，一个十四周的训练块就足够了。

I think fourteen weeks, a block of fourteen weeks is plenty.

对于半程马拉松，我会说十到十四周，取决于你实际做什么。

For half marathons, I would say ten to fourteen weeks depending on what you actually do.

比如，如果你做了基础训练，你可能需要十四周。

Like if you did base, you might want 14.

如果你练过速度，那最多只需要10到12周就够了，因为十四周半马周期里的很多内容你已经练过了。

If you did speed, you might only want 10 to 12 at most because you've already done a lot of the components you would do in a fourteen week half marathon cycle too.

所以这也是另一个要点，如果你之前已经练过那些内容，就不需要再用十八周的周期重新来一遍。

So that's the other thing too, if you did all those things earlier, you don't need to do it again with an eighteen week cycle.

你可以把那段时间省下来，更快地进入下一个阶段。

You can cut that time out of there and you can move on a lot quicker.

把精力放在最能见效的地方，对吧？

Focus on what's going to give you the most bang for your buck, right?

比如你跑量已经很好了，那现在就不一定非要练这个。

Like if you're already good at mileage, we don't necessarily need to do that right now.

我们需要补的是薄弱环节，这样你也没什么压力，因为我们做这些就是为了让马拉松成绩更好。

We need to work on stuff that is lacking and it puts you in a kind of a no pressure situation because we're just doing it to make our marathon better.

我们不一定是为了让五公里跑得更快。

We're not necessarily doing it to make our five k faster.

无所谓。

Whatever.

但是基础训练阶段很好，因为你可以专注于提高你能承受的基础跑量，一旦你能承受了，它就会成为你日常训练的一部分，这样你就慢慢把基础水平提高了。

But base blocks are great because you can focus on raising that baseline mileage that you can tolerate, and then once you're able to tolerate it, it just becomes a regular part of your schedule, and so you just kind of level up that baseline over time.

突然之间，也不是突然，但感觉就像过了一两年，你就从“天哪，我一周只能跑20英里”变成了觉得自己每周训练30到40英里，对吧？

All of a sudden, not all of a sudden, but it seems like it over a year or two, you've gone from a man, I can only run like 20 miles a week to where you feel like you're training at 30 to 40 miles a week, right?

你真的觉得那就是你的水平，然后你就可以从那里继续进步。

Like you actually feel like that's where you're at and then you can go from there.

速度训练阶段也很好，因为你可以把重点放在很多跑者随着年龄增长往往会忽视的事情上，只是因为他们不太喜欢做了，如果你稍微回归一下，效果会很明显，但我在年长跑者身上看到的最大问题之一就是，他们变慢不一定是因为年龄增长，而是因为他们停止了某些训练，我理解这很难，身体感觉更吃力，然后当你尝试去做的时候，感觉身体完全在抗拒，但那只是因为你很久没做了。

Speed blocks are great because you can take the focus on things that many runners tend to start neglecting as they get older just because they don't like doing it as much, and if you just come back for a little bit, it makes a big difference, but that's one of the biggest things I see with older runners is they don't necessarily slow down because they're getting older, They slow down because they stop doing certain things and I get that it's hard and it feels harder on your body and then when you try to do it, it feels like your body's completely rejecting it, but that's just because you haven't done it in so long.

但如果你能以合适的强度重新引入，你就能取得很大的进步，而不会让身体陷入混乱。

But if you can reintroduce it at an appropriate level, you can make really big progress and not put your body into a tailspin.

最后，我觉得在冬天，你总是要考虑一些事情，比如你愿意做什么。

And then lastly on that, I think just over the winter, always have things to consider like what you're willing to do.

我知道有些人就是拒绝上跑步机。

I know some people just refuse to get on a treadmill.

你得考虑你训练时将要面对的天气，以及你能使用什么设施。

You have to consider the weather that you're going to be training in, what you're going to have access to.

最后一点，就是保持健康。

And then lastly, just stay healthy.

如果你能保持稳定，取得一点进步，你会比因为不想做而忽视一切要好得多，所以很容易掉队。

If you can just stay consistent and make a little bit of progress, you're gonna set yourself up so much better than if you just neglected everything because you didn't wanna do it, and so it's easy to fall off.

然后你就有点回到起点，这就像一个两步前进、一步后退的循环，而且因为没有积累性的进步，要达到目标需要更长的时间。

Then you're kind of back to where you started a little bit and it just is a cycle of two steps forward, one step back, and it just takes a lot longer to get where you want to be because you don't have that stepping stone progress.

但无论如何，今天就到这里，不过这些是一些值得思考的事情。

But in any case, that's it for today, but just some things to think about.

我会分享一些我六周训练计划的链接，之类的。

I'll share some links to my six week blocks, things like that.

你随时可以去 lukehumphreyrunning.com，然后进入训练计划页面。

You can always just go to lukehumphreyrunning.com and go to the training plans page.

那里有很多东西。

Lots of stuff there.

我还会分享一个波士顿训练小组的链接。

I'll also share a link to the Boston Training Group.

很希望能在那里见到你们。

Would love to see you guys out there for that.

给你们安排一个好的训练计划，让你们以非常合理的价格获得一段时间的教练指导。

Get you in a good plan, get you access to coaching for a segment at a very, very reasonable price.

抓住这个机会。

Take access.

好好利用这个机会。

Take take advantage of that.

我觉得这也是一个非常好的社区。

I think it's a really good, really good community as well.

通常大家在一起都玩得很开心，但本周就到这里。

Just have a lot of fun usually, but that's about it for this week.

如果你不太确定怎么设置，别犹豫，随时来问。

And don't hesitate to reach out with questions if you're not quite sure how to set that up.

是的，用训练块来安排从现在到一月份的训练，然后再插入一个完整的十四周周期。

But yeah, using blocks to build out, you know, now until January and then plugging in a full, fourteen week cycle.

这确实是个好办法。

Definitely a good way to go.

只是冬天可能会比较难熬。

It just can get tough over the winter.

有太多不利因素了，白天短了很多，还要过节、跨年，各种事情。

There's so much stuff working against us with a lot shorter days, working through the holidays, getting through the new year, all that stuff.

所以我们想让大家尽量轻松地坚持训练，不用太焦虑。

And so we wanna make it as easy as possible to stay on point with training, but not super stress about it.

对。

Right.

那好吧。

So, all right.

今天就到这里吧。

That's enough for today.

我们回头再聊。

I will talk to you all later.

感谢收听，下次再聊。

Thanks for listening and talk to you next time.

好的。

All right.

再见。

See you.