第75集：轻松的日子：多远，多快，多远？

但如果你只是说，‘就这样，因为我这么说了’，或者‘不照做的话，我精心设计的训练计划就会全盘崩溃’，

But when, you know, you just say, well, it has to be like this because I said so, or it has to be like this, or else if you don't, you know, everything's gonna come crashing down from this carefully prescribed training plan that I've created.

我觉得你实际上是在给运动员心里埋下不安和疑虑。

I think you're infusing the athlete inherently with insecurity and inherently with some questions.

我知道有些教练反而更随意，但效果特别好，他们会说：嘿，

I know coaches though that, you know, take it even more casual, that are very effectively say, hey.

重点是，

The purpose okay.

你们每天跑多少，六到十五英里，随便你们自己决定，只要在范围内就行。

You guys run as much, as little as you want within this wide tolerance, six to 15 miles a day.

但你们得准备好两天后的训练。

But you need to be ready for this workout in two days.

你们得真的准备好。

You need to be ready.

什么叫‘准备好’？

What does ready look like?

状态就是一连串干脆利落的动作。

Ready looks like boom, boom, boom.

要明确说清楚什么叫‘准备好了’。

And clearly outline what ready looks like.

去探索、尝试你自己的能力范围，就像我和史蒂夫几年前在播客里聊的那样，确保你在训练之外的二十一个小时里，对自己在做什么有清晰的把握。

So explore, experiment with your own, you know, capacity, like, in making sure you have a very good handle on what you're doing the twenty one hours away from practice as Steve and I discussed in a podcast many years ago.

但如果你说‘你必须准备好’，结果他们没准备好，这时候反而成了一个教学的机会。

But if you say you gotta be ready and then they're not ready, again, what that opens up is for a teachable moment.

失败很重要。

And failure is important.

失败有意义。

Failure matters.

你得给运动员空间去失败，因为真正能体现一个人韧性的，恰恰是他们如何应对逆境。

You have to give the athlete space to fail because it's how people deal with adversity that's a really curious thing and tells a lot about the constitution of what of who you're working with.

但如果你总是把一切都安排得完美无缺，替他们把每一步路都扫得干干净净，一旦他们遇到真正的挫折，遇到计划外的挑战，必须临场思考、即兴应对时，你反而害了他们。

But if you just always are prescribing everything just perfect and you're manicuring the path and you're sweeping the road for them at all steps of the way, when they do run into a failure, when they do run into adversity, when they do run into something that is gonna have them have to think and improv on the fly because it's not within the highly scheduled and detailed race plan, you're ultimately doing the athlete a disservice.

所以，关键还是在测试耐受度。

So again, it's checking the tolerance.

对吧？

Right?

你可别做得太过头了。

You know, you don't wanna be excessive in any way.

这其实是一种你追求的准则。

It's kind of the goal you like principle.

不温不火，刚刚好。

Not too hot, not too cold, just right.

那到底什么才算刚刚好？

But what's just right?

史蒂夫，你能不能详细讲讲，针对不同类型的训练刺激，运动员的‘刚刚好’该是什么样？

So, Steve, if you want to maybe go through this just right concept for an athlete after different types of stimulus.

从整体来看，这个框架到底是怎样的？

You know, what globally is the framework of that?

那接下来，你会根据运动员给出的外部表现或沟通信号，从哪里开始调整呢？

And then where do you springboard to based off the, you know, external or communication markers that the athletes give to you?

我觉得这样讲会很有帮助。

I think that'd be helpful.

是的。

Yeah.

这确实挺有意思，而且影响很大。

That's that's interesting and big ass there.

我知道。

I know.

我问你是因为你最懂这个。

I asked you because you're the smart one

在这儿。

here.

对吧？

Right?

我不知道。

I don't know.

你写了

Think you've

两本书。

written two books.

是的。

Yeah.

要不你先开头说说，咱们再接着聊。

Well, at least start us off and then we can go on You a

我是这么看的，就是这样。

know, I I look at it as so here here's how I see it.

对吧？

Right?

我们总是把事情简单地归类为容易的。

Is we tend to classify things as easy.

对吧？

Right?

没错。

Right.

但其实这里面有很多不同的程度。

But there's not there's all these shades of it.

对吧？

Right?

从完全恢复，到轻松、中等强度，再到稍微快一点、逐步提升，但又不算高强度的训练，各种情况都有。

There's you know, everything from, you know, recovery all the way to easy to kinda moderate to kinda like up tempo or progression where you're not really a hard workout.

这里面有很多细节，我觉得挺重要的。

So there's all these nuance and I think it's important.

所以我首先会想，好吧。

So the way I look at it first is I sit there and say, alright.

我得弄清楚，现在我的身体恢复得怎么样？我到底想让这些人达到什么样的生理状态？

Like, how recovered am I spot am I trying to get these people, like, physiologically?

对吧？

Right?

这意味着，我得多大程度上减少压力，几乎不加任何负担？

And that means, like, how much do I want to add zero stress almost?

我能给的负担越少，重点就越在于——伙计们。

Like, as little stress more is I can to it, then the emphasis is on, hey, guys.

就按你的感觉来，轻松点就行。

Like, just go easy how you feel.

想跑就慢跑一圈。

Like, go jog around if you feel like.

保持好姿势，注意细节，但主要是放松聊天，享受时光。

Like, whole good mechanics, all that stuff, but just enjoy each other's conversation and have a good time.

对吧？

Right?

这时候我就是想确认，这纯粹是为了恢复，兄弟。

And that's where I'm just looking for, alright, this is solely recovering, man.

比如，我很多大学生运动员，周六跑长距离，周一再练强度。

Like, for instance, with a lot of my college athletes, we do long runs on Saturday and then hard workouts on Monday.

所以周日呢，想跑的人就去跑，就当是放松一下。

So Sunday is for those who run Sunday is just, hey.

跑个五英里、六英里、七英里、八英里都行，随便你，但一定要轻松。

Like, go run five, six, seven, eight miles, like, pick it, keep it easy.

你想跑七分三十的配速，那就跑七分三十的配速。

You wanna go seven thirty pace, go seven thirty pace.

我不在乎。

I don't care.

对吧。

Right.

大家一起跑就行。

Do it as a group.

这算是第一步。

So that's kinda step one.

然后当你往上推进的时候，我会想，我是不是想从中获得某种整体的刺激？

And then as you move up it, I'm looking at, alright, am I trying to get some sort of like general stimulus out of it?

对的。

Mhmm.

明白吧？

Right?

我是不是想继续打牢有氧基础？

Am I trying to maybe, you know, keep developing that aerobic foundation?

我是不是想让身体多承受一些负荷，让骨骼、韧带、肌腱慢慢适应这种压力？

Am I trying to get, some sort of, you know, time on your feet, pounding body, bones, ligaments, tendons, that adapted to it.

那我就得问了，这关键点是不是在这里？

Then I look at, okay, is that the key?

接着我会想，为了达成这些适应，大概得保持一个相对合适的时长吧。

Then I look at, okay, in order to get those adaptations, you know, there's probably a relative length requirement I wanna be in.

明白吧？

Right?

很多时候，当我练到四十五分钟、六十分钟这个区间，我会这么看。

A lot of times I look at things as as I get up into that forty five, sixty minute range.

对吧？

Right?

而不是像那种恢复性的三十分钟之类的。

Versus, you know, maybe a recovery thirty minutes or something like that.

所以我就会关注这一点。

So I look at that.

好吧。

Alright.

这算是我下一个要考虑的点。

That's my next one.

对吧？

Right?

然后从这里开始，我会再看看。

And then from there, I look at alright.

这已经不只是轻松慢跑日了，我这时候想要的是中等强度的刺激。

This is beyond just kinda easy distance day, and this is where I'm looking for, like, a moderate stimulus.

可以把跑步时间稍微拉长一点。

And that could be turning a run into a medium longer.

对吧？

Right?

从一小时延长到七十五分钟，甚至九十分钟，具体看运动员的情况。

Going from an hour to maybe, you know, seventy five to nine ninety minutes depending on the athlete.

没错。

Mhmm.

这种增加跑量的方式，算是一种中等强度的刺激。

That's kind of a moderate stimulus on the volume.

当然，还是要根据运动员本身的情况，以及他们训练的目标来调整。

Again, depending on the athlete and and where they're coming from or what they're training for.

或者我也会把它看作是中等强度的有氧刺激，跟大家说：咱们这次就保持节奏，跑得利落一点。

Or I might look at it as like a moderate aerobic stimulus and say, hey, guys, like, let's just keep this one crisp.

对。

Right.

对吧？

Right?

对于一般的大学生来说，可以试着保持在六分钟出头的配速。

And maybe, you know, for your standard college guy, like, go hang out in the low sixes.

对吧？

Right?

有时候我也会说，最后几英里，直接冲到马厩那儿去。

Or another thing that I'll do sometimes is say, hey, like, last couple miles, just like run to the barn.

是的。

Mhmm.

对吧？

Right?

那可能意味着把配速降到五分五十秒，甚至五分四十秒。

And that could mean dropping it down to five fifty, five forty, right?

对你这种典型的大学跑者来说，高十四分左右。

For your standard kind of college high 14.

我特别喜欢这种方式。

I love it.

跑到谷仓那儿。

In the barn.

这是得州特有的说法吗？

Is that like a Texas thing?

是啊。

Oh, yeah.

明白了。

Okay.

对。

Yeah.

我就特别喜欢这样跑。

Just I love it.

跑向谷仓。

Running the barn.

我特别喜欢这种感觉。

I love it.

所以我才懂这个，那是我15岁上高中的时候，跟教练迈克·德尔多诺学的。

That's why, you know, I learned that from coach Mike Del Dono as a 15 year old high schooler.

他说：‘这是跑向谷仓的训练。’

He said, hey, this is a run to the barn.

对我们来说，就是一段往返路线，我当时想，好吧，你得先跑出去大概三英里吧。

And, you know, for us, like, on that, we had this out and back, and I was like, hey, you're gonna go, you know, I don't know at that time, maybe three miles out.

对。

Mhmm.

然后他回来就说：‘就往谷仓那边跑就行。’

And then he come back and he says, hey, just run to the barn.

我当时就纳闷：这到底是什么意思？

And it's like, what what does that mean?

因为你一看到谷仓，就会不自觉地跑得更快。

It's like, well, as you get to see the barn, you're gonna run faster.

对吧？

Right?

是的。

Yeah.

就是这样，完全就是这样。

And and that and that's what it is.

对吧？

Right?

对。

Yeah.

你知道吗，刚开始的时候你离得还远，根本使不上劲。

You know, you just you're you start off and you're still far away where you don't push enough.

但等你看到它在远处时，就会自然而然地加快脚步。

And then, you know, you start to see it in the distance, and you just kinda pick it up.

对吧？

Right?

这样你其实也得到了一些有氧刺激。

So you're getting a little aerobic stimulus out of that.

或者说另一种情况，如果我希望，比如，恢复方式不是针对神经肌肉的。

Or in another way, if I want, you know, some sort of, maybe to get some maybe the recovery isn't in terms of a neuromuscular.

而是肌肉层面的，我不想只是轻松地做。

Muscular one where I'm saying, hey, like, I don't want just easy.

我希望你为这次训练稍微激活一下状态。

I want you to get a little bit prime for this session.

对吧？

Right?

这算不上很强的刺激，但我可能会加点加速段，比如轻松跑两个两百米、一个一百五十米，或者几个一百米来收尾。

It's still it's still not a big stimulus, but I might add add in some surges or some like easy two hundreds or one fifties or hundreds to finish.

是的。

Yeah.

或者对于特别高水平的运动员，来几组短距离冲刺，帮他们激活起来。

Or maybe even for like a really advanced athlete, like a couple excels just to get them popping and going.

我觉得你看这些不同的方式，其实就构成了我从完全恢复到适度刺激这一整条光谱的快速总结。

And I think you look at all these different and and that's, you know, a quick hit on my spectrum of from pure recovery to getting some sort of stimulus out of it.

每个人的状况都不一样，但归根结底，我还是得看今天我到底想达成什么目标。

And, you know, everyone's is gonna differ, but it I again, I think it comes down to what am I trying to accomplish in that day.

对。

Yeah.

我是从这个角度来考虑的。

So I look at it from this point of view.

今天我们训练，我都会非常明确地回顾昨天的情况——不仅是训练量和工作负荷，还包括运动员昨天训练前后的生活状态。

So we have today, and I'm always considering very sharply what we did yesterday, what the athlete did yesterday from not only a training standpoint, and a work demand standpoint, but also to how was their day yesterday after practice, before practice.

他们是不是压力很大？

You know, are they stressed out?

他们昨晚睡得好不好？

Are they did they get not get a lot of sleep?

他们有没有和女朋友或男朋友一起过生日派对之类的？

Did they, you know, have a birthday party with their girlfriend or boyfriend, whatever?

你知道的。

You know?

还要看看明天有什么安排。

And then also what is coming up tomorrow.

一边回头看昨天，一边往前看明天，但脚踏实地地活在当下，这样才能更准确地决定今天该怎么做。

So when you are looking with one eye in the rearview mirror and one eye in the, windshield, but being firmly rooted in the present, that can better inform how to approach today's task.

今天的目标是恢复日。

And the day's task is a regenerative day.

今天的目标是补充能量，重新充电。

The day's task is to replenish, refuel.

你知道的。

You know?

我常常用油箱来打比方，因为我觉得这个说法运动员一听就懂。

I always like to use the gas tank analogy because I feel like that makes a lot of easy sense to an athlete.

所以今天的目标是说，各位朋友。

And the goal of the day is to say, hey, guys and gals.

明天，你得感觉自己油箱快加到四分之三了。

Tomorrow, you should feel like you're at seventy five three quarters tank full.

明天，你得觉得自己差不多快加满了。

Tomorrow, you should feel like you're at, you know, near full.

对吧？

Right?

而今天，你可能得把自己当成半箱油，或者干脆就空箱了。

Or you might today, you should show up and you should be about half full, or you should be a core empty.

这得是你们跟运动员持续沟通的一个话题。

And that's a ongoing discussion dialogue that you need to have an athlete.

你们可以用自己习惯的说法、术语，或者专属的表达方式。

And you can pick your different lexicon and, you know, verbiage and own code that you discuss.

只要大家明白这些词的意思，达成共识，就会很有帮助。

But as long as people know the language and you guys are clear on the definitions of what that means, that will be a benefit.

其次，你也要在训练后敏锐地问一问运动员们。

And two, this is where you also have to ask the athletes as well, you know, perceptively after a workout.

对。

Hey.

这次训练让你像油箱或电池一样耗了多少电？

How much did that drain you as in a gas tank and or a battery?

对吧？

Right?

你本来觉得这次节奏跑应该很轻松，不会把他们累垮，也不算什么大事，可能觉得休息一天就能恢复，接着再练高强度的400米或300米。

So you might have thought this tempo run was gonna be light and fluffy and wasn't gonna drain them that much, and it wasn't gonna be a big deal, and you kinda can get away with a one day recovery before, you know, coming back and doing some hard quarters or three hundreds.

对吧？

Right?

但运动员说：教练，这次真把我累垮了。

But the athlete says, oh, coach, that just man, I felt exhausted.

我一点力气都没了。

I'm drained.

你得根据运动员的年龄来调整训练方式。

You know, you have to tether with the age of the athlete you're working with.

他们是想逃避训练吗？

Are they trying to get out of the work?

如果他们年纪小一点，或者不够投入，那就要小心了；当然，希望你带的运动员都和你目标一致，努力提升自己。

If they're a little bit younger and a little bit more, you know, not committed, or, you know, hopefully, you're working with athletes who are on the same page as you and are striving and training to become the best they can be.

所以当他们这么说的时候，就得引起注意了。

And so when they tell you that, that's a red flag.

有点不对劲。

Uh-oh.

明白了。

Okay.

接下来24小时我得特别留意他们，一定要劝他们好好休息，照顾好自己。

I gotta really watch them now the next twenty four hours, I'm gonna really counsel them to take the best care of themselves possibly.

我会跟他们说，嘿。

I'm gonna say, hey.

别忘了摄入足够的宏量营养素，比如蛋白质、膳食纤维、碳水化合物和脂肪。

Don't forget to get in some good macronutrients with proteins, fibers, you know, carbs, and fats.

让身体得到全面的滋养。

Nourish your body completely.

尽量在合理的时间上床休息。

Make sure you go to bed at a reasonable hour.

至少也得好好坐着休息一下。

At least sit there.

保持压力低一点。

Maintain low stress levels.

对吧？

Right?

我们都知道，最有效的合法增强表现的‘药物’其实就是睡眠。

You know, we know the number one performance enhancing drug that's legal is sleep.

睡眠越多越好，尤其是对运动员来说。

The more sleep sometimes the better, especially for the athlete.

我常喜欢重复我最喜欢的一句柏拉图的话：运动员是个嗜睡的猛兽。

You know, I like to repeat my favorite Plato quote, which is the athlete is a sleepy beast.

这话一点不假。

And this is true.

你知道，要跑、投、跳，或者在今天这种高强度、高竞争水平下完成任何动作，都需要付出巨大的努力。

You know, it's it requires a lot of work to to to be able to run or, you know, throw or jump or do whatever you're asking the athletes to do at the intensities and the high high level competitiveness we have today.

所以，这就需要充分的休息和恢复。

And so that's met with a high degree of rest and rejuvenation.

因此，这种对立关系非常关键。

And so, again, this polarity is key.

这种对立正是我们追求的核心。

This polarity is the thing that we want.

从史蒂文·塞勒斯的研究，以及回溯历史来看，我们都能看到这种高度的对立模式。

And what we've noticed from Steven Sellers' work, as well as if you go back and look at history, is this high degree of polarity.

我特别喜欢的一个例子，就是经典的鲍尔曼训练法。

One of my favorite things is, you know, a classic Bowerman workout.

早些年，韦德·贝尔经常这么练。

Way back in the day, Wade Bell used to do.

他有一天周六直接跑了三倍距离，总共跑了25英里。

And it was a he basically tripled in one day on a Saturday and ran 25 miles in the triple.

我跟你说的是真事儿。

So I kid you not.

他早上起床后就开始活动。

He gets up in the morning.

早上先做一些加速跑或者速度训练。

He does some strides or some speedier work in the morning.

中午回来后，接着做一组法特莱克搭配节奏跑。

Noon, he gets they come back, and then they do kind of a fart lick with a tempo run.

下午再跑一段放松的长距离。

And then in the afternoon, they do a longer shakeout run.

大概就是这种安排。

They you know, something of that nature.

我的意思是，要是现在有哪个大学生在周六干这种训练，那简直是在亵渎体育。

I mean, if you had a college man do that today as a Saturday workout, it'd be blasphemy.

对吧？

Right?

那他们第二天干嘛呢？

But then what they do the next day?

跑两英里，就是慢走加慢跑。

Two miles, you know, walk jog.

真真切切地慢走加慢跑。

Legitimately walk jog.

对吧？

Right?

因为前一天的训练强度太大、负荷太重，第二天必须得用这种极端放松的方式恢复。

Because it that it it demanded that high stimulus and that high workload that previous day, demanded that type of polarized rejuvenation.

他们要再过一两天才会重新开始高强度训练。

And they wouldn't really get back to intense work until a day or two later.

对吧？

Right?

所以你看到的是一个极端案例。

So you're seeing an an extreme.

但你要记住，韦德·贝尔是六十年代俄勒冈大学的顶尖奥运选手，练的是子音、马莱尔和辛德斯训练法。

But remember, Wade Bell was a very competitive Olympian back in the sixties for the University of Oregon, subformant, Mylar, and Cinders.

对吧？

Right?

我认识韦德。

I mean, I know Wade.

我经常在俄勒冈大学的田径赛上见到他，直到现在他还是个铁血硬汉。

I see him at the U of O track meets, and he is just one hard ass badass dude even to this day.

我真的挺喜欢他。

Like, love him.

他这个人很棒。

He's great.

但他身上就是有种那种姿态。

But he had that posture about him.

为什么呢？

Why?

因为他知道，每到秋天，每周都要跑二十五英里。

Because he knew in the fall, every week, he'd be doing these 25 mile days.

他从不抱怨。

Didn't complain about it.

连眼睛都不眨一下。

Didn't bat an eye.

但鲍尔曼给了他们空间，让他们说：好吧。

But he was Bowerman gave them the space to then say, alright.

你们已经完成了高强度的训练。

You've done this heavy work.

现在去好好放松，彻底放松。

Now go away and take it real, real easy.

对吧？

Right?

我觉得关键就在于要理解情境的重要性，优秀的教练总是能敏锐地把握住这些变化。

And that's, I think, where we have to understand is context is key, and the good coach, the best coaches are always keeping a pulse on it.

不是说，哦，先看看今天的数据报告，他们跑得多快、跑了多少英里、心率是多少。

Not, oh, let me get the data report of their numbers today and what pace do they run, how many miles, what was their heart rate.

这些数据确实能说明一些问题，没错。

That those tell a story, yes.

但它们只是故事的一部分，而不是全部。

But they're one part of the story, not the entire story.

完全正确。

A 100%.

没错。

100%.

我觉得这正是我们经常讨论的原因，尤其是和我的大学生们打交道的时候。

And I think, you know, that's why we've talked about this a lot, but I think checking in with your athletes in terms of, you know, with my college kids.

我坐在那儿问他们最近怎么样，听听他们怎么回答，观察他们训练时的状态。当然，远程指导时难度更大，更需要建立信任，才能真正理解他们的状况。

I'm sitting there asking how they're doing, you know, listen how they respond, see now they watch the practice, and obviously, it's harder when you're doing it from afar and you have to elicit more of a trust for that place to figure out and understand that.

但我认为这极其重要。

But I think that's incredibly important.

我想把这一点跟轻松跑该跑多慢、多快联系起来。

I think in tying that back to like how hard or fast should these easy run days be.

因为理解这种状态，同时明白和朋友在自然小径上轻松跑四五十分钟甚至更久，有多么大的价值。

Because I think understanding that pulse and also understand the power of going for an easy run for forty five, sixty minutes, whatever with your friends on trails in nature.

是的。

Yep.

这种跑步真的有疗愈的作用。

Like, there's a there's a healing aspect of that.

对吧？

Right?

没错。

Mhmm.

这一点我们早就知道了，毕竟骑马的历史有几百年了，没错。

And we know that from, you know, hundreds of years of riding essentially and Yeah.

连银行家们都这么说。

Bankers saying it.

对吧？

Right?

大家都明白这个道理。

Everyone realize it.

最近的研究也证实了，只要在大自然里散个步，就能改善情绪、提升效率、促进恢复，诸如此类。

And we also know it from recent studies that have shown that, you know, just simply going for a walk Yeah.

在自然环境中散步，确实有这些好处。

You know, in nature will improve your mood, productivity, recovery, all that stuff.

是的。

Yeah.

甚至只是看看美丽的风景照片，也有同样的效果。

Even looking at pictures of beautiful things actually does too.

对

Mhmm.

对吧

Right?

因为你的大脑这时候特别容易接受。

Because your mind is kind of prime for it.

所以，还有一件事我觉得值得考虑，就是你允许戴耳机吗？

So, that's another thing that I think is worth considering is, you know, are you allowing headphones?

没错。

Right.

对吧

Right?

在那种不鼓励戴耳机的团体环境中，确实如此。

In a group setting that discourages that that yeah.

我的意思是

I mean,

这种联系至关重要。

that connection is key.

尤其是在学术或团队环境中。

Especially in a Scholastic or team setting.

如果团队里有人闹矛盾或者有摩擦，必须马上提出来。

If you have beef or you have drama that are clicks, man, you need to call it out ASAP.

我总是会主动指出来。

I always try to call it out.

一旦我发现问题，作为教练，我会说：好了，暂停一下。

If I'm once I become aware of it as coaches say, alright.

暂停。

Time out.

训练暂停。

Practice.

现在就把矛盾解决掉。

Squash the beef right now.

我们不会走。

We're not leaving.

在解决矛盾之前，我们哪儿也不去，这实在没法接受。

We're not moving until we squash the beef because it's just unacceptable.

大家都特别努力。

Everyone's working really hard.

对。

Yes.

他们都很有竞争心。

They're competitive.

不好意思。

Sorry.

这话题有点跑偏了，但我必须说，矛盾必须马上解决。

This is quick tangent and rant, but you gotta squash the beef.

真不值得，兄弟。

It's just not worth it, man.

如果你在团队里，代表学校、代表某个团体，或者代表任何比你自己更大的东西，那就别想在个人或团队层面追求卓越，只要还存在小圈子、派系和矛盾。

If you're on a team and representing either a school, representing a group, representing anything bigger than yourself, you can't, you know, strive to the pinnacle of one's excellence, either individually or within group dynamics, if there's clicks, fashions, and beefs.

你得直接、坦率，把问题点出来，别拐弯抹角。

You just have to be bold, blunt, and call it out as it is.

别搞什么情绪化的大道理，别纠结谁对谁错。

Not this big, you know, emotional thing, not this big who's right, who's wrong.

问题就摆在这儿，它不该存在，咱们怎么在接下来十分钟内把它彻底解决？

This exists, this shouldn't exist, how do we make it not exist anymore in the next ten minutes?

必须立刻处理。

Has to be instant.

你要找的是解决办法，不是借口。

The cure is what you're after.

别说什么‘我再想想’——不行，别这么拖。

Not, oh, well, you know, I'll think about like, no.

你要么接受约翰尼的道歉，要么不接受。

Either you accept Johnny's apology or you don't.

你要么放下，要么原谅他们。

Either you get over it and you forgive them.

原谅，这可是世界上最了不起的工具，它能让所有人都解脱。

Forgiveness, the most amazing tool in the world, it sets everyone free.

这并不等于你认可那种行为。

It doesn't mean you condone the activity.

也不等于你赞成那种行为。

It doesn't mean you bless the activity.

它只是说，嘿。

It just says, hey.

这事发生了，我原谅你了，咱们往前看吧。

This, you know, slight happened, and I forgive you for it, and let's move on.

对。

Yeah.

没错。

Exactly.

完全正确。

100%.

我觉得，我们刚才说到哪儿了？

And I think, you know, where were we going with that?

对了。

Oh, yeah.

连接和沟通。

Connection and communication.

就是这样。

There you go.

就在那儿。

It's There

说对了。

you go.

我知道我们之前说到哪儿了。

I know we were somewhere.

你知道吗，我觉得另一部分也跟你们跑步的环境有关，对吧？

You know, I think that's other part is also taking advantage of where you're running, right?

人们常常忽略这些活动对环境的影响，对吧？

People forget the environmental impact of things, right?

如果我们总是被限制在固定跑道上，比如拿我高中时候举例，我们只能围着学校转圈。

If we're always constrained to track, for example, you know, take my high school career for for example, like we were constrained to running around our school campus.

是的。

Yeah.

那时候我们得绕着高中和初中之间的路跑，一圈快一英里半，弯弯绕绕的。

Which at that time we found this meandering like mile and a half loop around the high school and the junior high school.

对。

Mhmm.

对吧？

Right?

那路简直糟透了。

And it was god awful.

对吧？

Right?

是啊。

Oh, yeah.

我们那会儿跑的里程可多了。

We were high mileage kids.

就连上学期间，我每年平均都要跑八十多英里。

Like, even during the school year, I was averaging 80 plus miles a year.

这对我们来说再正常不过了。

And that was normal for us.

所以我们花太多时间在那个圈子里绕来绕去了。

So we're spending way too much time running in circles in the loop.

那我们的教练是怎么做的？

So what's our coach do?

他挺聪明的，说：你知道吗？

Like, very intelligently says, you know what?

我会特意抽出一天的时间。

I'm gonna take time out of my day.

我会去弄一辆校车，带大家开到十五分钟外的那个公园，需要的时候我们就去那儿。

I'm gonna go get a school bus, and we're gonna drive to this park, you know, fifteen minutes away, and we're gonna do that when we need to do that.

有时候是为了高强度训练，有时候只是想在轻松的日子换个环境。

Sometimes for hard workouts, sometimes just for easy days to get us out of this this aspect.

因为他明白，你所处的环境，要么压垮你，要么让你重获活力。

Because he knew that environment, like, the environment you're around can either squash you or it can, like, rejuvenate you.

是的。

Oh, yeah.

这个做法是我从波特兰大学的罗布·康纳那里学到的。

I learned this from Rob Conner at University of Portland.

你知道吗，波特兰幸运地拥有那片壮丽的森林公园，里面有整整八十英里长的碎石路和压实小径，还有单轨和公路可选。

You know, they thankfully thankfully, in Portland, have the beautiful majestic forest park that's you know, has 80 miles of, crushed gravel or compactor trails available, single track and road, with as well.

每天只要不是训练日，罗伯特就会把男女队的队员全都塞进大巴和面包车，开车十到三十分钟，把他们送到森林里某个地方，让他们在非训练日也能在林间跑步，恢复状态。

And he, every single day, every day, that's not a workout day, Robert loads the pilots along with Ian Soloff for the women into the bands vans and buses, spends ten to thirty minutes driving to somewhere in the forest to drop the athletes off so the athletes on their rejuvenated run on their non workout days can run-in the forest.

你每天当陪跑员的时候，都会进森林跑步。

You run-in the forest every single day as a pilot.

当我刚到波特兰州立大学当长跑教练时，那地方就在波特兰城郊，紧挨着河，但其实是在市中心，四周全是高楼和水泥。

When I became the distance coach at Portland State just down the road or the river there in Portland, but in the heart of downtown, in the heart of the concrete jungle.

对吧？

Right?

这种环境吸引来的都是城市里长大的、典型的都市型运动员。

That attracts a very urban central and urban focused student athlete.

我也做了同样的承诺。

I made a commit the same commitment.

每天，我们都上车，只要不是田径训练日，就去公园。

Every day, we got in the van and every day that was not a track workout, we went to a park.

我们大部分时间都去森林公园。

We went to the forest park mostly.

我就跟大家说：好了，各位，出发跑步吧。

And I said, alright, guys and gals, run.

就好好享受吧。

Just enjoy it.

把那些烦心事都抛在脑后吧——账单、考试、论文，不管啥事，都先放一放，就一两个小时。

You know, this is leave all the worries and troubles and stresses you have behind about paying bills, about tests, about papers, about whatever, you know, for an hour or for two hours.

孩子们每次回来，都会感觉好一点，精神更足一点，虽然不是完美状态，但确实有进步。

And the kids would always come back a little bit better off, little bit more refreshed, not perfectly, but a little bit better.

这就是恢复的作用。

And that's the restorative aspect.

对吧？

Right?

我们说恢复，可不只是指生理层面。

When we talk about restorative, we're not just talking about physiology.

组织、细胞、中枢神经系统，这些有没有恢复到足够好的水平，好让你下次还能再来一场高强度训练？心理上也同样重要。

Did the tissues, did the cells, did the central nervous system, did those things get repaired, you know, to adequate levels that we can tear them down again with another hard workbout, but psychologically as well.

你有没有觉得整个人焕然一新，放松下来？副交感神经开始占主导，而不是交感神经在压着你。

Did you feel like rejuvenated, you're at ease, you know, the parasympathetic system is now in domination rather than the sympathetic system.

对吧？

Right?

你知道，你现在处于那种放松、比较正常的状态了吗？

You know, where are you in that soothing more, okay, normal?

我们知道这真的有效，你可以随便试试看。

And we know this works, and you can, you know, try anything you want.

连续十四天不睡觉，你试试看。

Stay up straight for fourteen, you know, days.

你做不到的。

You can't.

你会疯掉的。

Like, you'll go insane.

对吧？

Right?

试试看连续三十个小时不睡觉。

Try to stay up straight for, you know, thirty hours.

你会感觉特别难受。

You'll feel awful.

那怎么解决呢？

What is the cure?

有什么药能治吗？

What's the medicine?

恰恰相反的做法。

The exact polar opposite of that.

睡上整整十个小时。

Sleeping for, like, ten hours.

你的身体还没缓过来。

Your body is not catching up.

你这是亏欠它太久了。

It's just like, man, you deprived it for so long.

现在唯一能补回睡眠不足的，就是多睡觉。

And now it's only way to combat lack of sleep is with lots of sleep.

对吧？

Right?

关键在于，我们总以为自己能每天锻炼，或者全年隔天锻炼。

And this is the whole point is saying, you know, this idea that we can work out every day.

这种想法太不切实际了。

We can work out every other day year round is foolhardy.

我不是说你不能锻炼。

Now don't get me wrong.

确实会有一些阶段，你会进入非常密集的训练周期。

There are definitely phases where you get in very deep work cycles.

我管这叫高强度的中等周期，就是你连续一段时间隔天锻炼。

They're very stout medium dig cycles as I call them, you know, where you're you are working out every other day for a condensed period of time.

可能就持续一周。

And that might be a week a week.

也可能是一周训练、一周休息，循环交替，但一般也就一个月到六周左右。

It might be alternating one week on, one week off of that, and for only, you know, a month or six weeks.

但你确实得在适当的时候全力以赴，训练的密度和强度必须到位。

But you have to do you do have to hit it hard relative, and the density intensity does have to be there.

但在非比赛季、你需要强烈刺激的时候，你可以大胆冒险，比如因为小腿拉伤就休息一周，这也没关系。

But intelligently, in times long before the competitive season, in times when you're trying to get this big stimulus and you can take aggressive risks, and you can say it's okay that we can take a week off now because you have a strained calf.

或者因为有点感冒，干脆休息三天，这也没问题。

It's okay that we can take three days off now because you're kinda sick.

这是一种有根据的、有判断的冒险。

That's an educated, you know, risk that you're taking.

这是一种明智的赌注。

That is a, you know, an intelligent bet.

十次里有九次，结果可能不如你预期，但至少你有余地，能从容恢复。

And nine times out of 10, you know, it it won't go the way you want to go, but at least you have the buffers to afford the restoration when it happens.

但别误会我的意思。

But don't get me wrong.

史蒂夫和我并不是说，你只要整天轻松慢跑，就能变强、变有竞争力、变更好。

Steve and I aren't just saying just run around easy all day, you'll get fit, and you'll get more competitive, and you'll get better.

在某些时候，你确实得突破极限，或者像我刚学到的那样，直接冲到终点。

You do at certain times, you do have to press the envelope or run to the barn as I've just learned.

但在其他时候，就得收着来。

But at other times, it has to be met.

另一面呢，就是阴阳平衡中的阴，得强调恢复。

It has to be the other side of it, the yin to the yang needs to be this, you know, emphasis on restoration.

是的。

Yeah.

这就像一种恰到好处的张弛交替。

You know, it's it's this nice little push and pull that happens.

对吧？

Right?

我觉得如果你把训练看成这样——当你全力冲刺时，就一定得有相应的放松调整。

And I think if you visualize training in that sense, like, when you make a big push, well, you're gonna have to have a big pullback.

对吧？

Right?

至于这种冲刺持续多久、强度多大，主要得靠教练你自己去把握，别 push 太猛，猛到根本拉不回来。

And it's like how long that push is or how dense it is just kind of up to you as the coach to figure out and making sure you're not pushing so far over the cliff that you aren't strong enough to pull them back.

对。

Right.

没错。

Right?

事情就是这么个道理，而且这个道理放到全球层面也一样适用。

And that's that's kinda how it goes and this also applies to like on the global scale.

对吧？

Right?

赛季结束后的恢复期，你们是怎么安排的？

What is your recovery after seasons look right?

是的。

Mhmm.

对吧？

Right?

你怎么确保一个人在身心上都得到充分恢复，以便能重新开始？

How do you make sure that someone gets mentally and and physically refreshed so that they can start anew when, they start over?

你知道吗，你可以看看那些长期保持顶尖水平的顶尖选手，比如伯纳德·拉加德。

You know, I think you look at some of the greats who have lasted a really long time like Bernard Lagarde.

是的。

Yeah.

比如那种特别有名的休息方式。

Like, who takes Famously.

特别有名的休息方式。

Famously.

休息一个月。

A month off.

休息一个月。

A month off.

完全什么都不做。

Absolutely nothing.

增重十磅。

Gains like 10 pounds.

整整一个月什么都不做，我记得他通常是在十月或十一月完全休息。

Does absolutely nothing like, I think it's like the entire month of either October or November.

是的。

Yeah.

确实如此。

Famously.

对。

Yeah.

每年都是这样。

Every single year.

他从不担心训练会倒退。

And he's not worried about detraining.

没错。

Yes.

对吧？

Right?

他说，他需要这段时间，好让自己恢复精力，回来时能全力以赴。

He's saying, I need this time to make sure that when I come back I am refreshed, rejuvenated to give my all for this.

没错。

Yes.

没错。

Right.

是的。

Yeah.

你知道的，大家管这叫拼命干，但我更愿意叫它关键冲刺期。

And this you know, I call it you know, people call it the grind, but I actually I call it crunch time.

所以，确实有这种关键冲刺期。

So, yeah, there are crunch times.

对吧？

Right?

有时候你确实得往外跑，拼命干，就是那种消费文化里鼓吹的拼命工作。

There are times when you do need to be out there about your hustle, you know, whatever that consumer culture is about working hard.

这种事确实得发生。

That that does need to happen.

你别误会我的意思。

Do not get me wrong.

人人都很努力，但我们对好好休息这件事，既没有同样的消费文化，也没有同样的热情。

Everyone does work hard, but we don't have the necessary the same consumer culture or have the same enthusiasm about resting well.

在我们这种追求高效的西方思维里，休息就被当成懒惰。

In our, you know, very productive western mindset, it's deemed as being lazy.

你要是放松一下，或者因为生病没去上班，人家就说你懒。

You're lazy if you take it easy, if you don't show up for work because you're sick.

你要是熬夜后多睡会儿，人家也说你懒。

You're lazy if you sleep in because you pulled an all nighter.

你就是懒。

You're lazy.

我们总能找到各种理由说你懒，这儿那儿的。

There's all these reasons we can say, oh, you're lazy for this.

你这儿懒，那儿也懒。

You're lazy for that.

但我们要记住，对那些特别拼命的人来说，适当偷懒是有意义的。

And we have to remember that there's a purpose in time for the lazy if you're hyperproductive.

高强度训练就是一种拼命的表现。

And a workout is being hyperproductive.

所以你有资格稍微放松一下，好好恢复、调整状态。

And so you are able you've earned that ability to take it easy for a little while to restore, regenerate.

顶尖的专业人士都是这样。

The best pros.

对吧？

Right?

你看看我们发过的那些训练计划。

You see some workouts or workouts of the day we've posted.

你就会想，这也太离谱了吧。

And you're just like, well, that's insane.

他们根本不是地球人，像是从火星来的。

They're from, you know, planet Mars.

他们怎么能跑得那么快？

How do they run that fast?

不如去看看他们在不训练的日子是怎么过的。

Well, come meet them on their non workout day.

这就是轻松跑的妙处所在。

You see, you know, like, that's the beauty of the easy run.

每个人都能参与，因为他们有意识地践行史蒂文·塞勒说的‘强度自律’——跑得特别放松，远远低于自己的极限，远远低于阈值，因为他们更看重的是恢复。

Everyone can participate because they are purposefully exercising what Steven Seller calls intensity discipline and going very relaxed, far far below their capacity, far below their threshold to because they're more concerned with the restoration.

我永远都忘不了。

I'll never forget.

上大学时，我在中央公园跑步，偶然碰到了保罗·图尔戈。

I was in Central Park running in college, and I happened upon Paul Turgot.

那时候距离他戏剧性地赢得纽约马拉松冠军，才刚过一周左右。

And this was about a week before he won in dramatic fashion, the New York City Marathon.

有次我特别激动，就是碰到保罗·图尔戈特的时候。

And he's was kinda like one of the times I geeked out was Paul Turgot.

真的，我没骗你。

No no lie.

他当时真的在轻松慢跑。

He was legitimately going pulley pulley.

你懂的吧？

Right?

那种典型的肯尼亚式慢跑。

The Kenyan easy easy.

每公里九分钟的速度。

Nine minute pace.

结果还被中央公园里随便哪个健身爱好者或者跑者超过去。

Getting zip passed by, you know, just random fitness enthusiasts or runners through Central Park.

我们根本不知道他是谁。

We had no idea who he was.

就连我都觉得挺傻的，因为我那天也是在休息，或者轻松跑，怎么叫都行。

And even I felt foolish because I had a recovery day too or an easy day or a restoration day, whatever you wanna call it.

我遇到他的时候，直接把他甩得没影了。

And I came upon him and like blew the doors off of him.

可这人一周后

And this guy a week later

赢了比赛。

Won it.

赢了比赛。

Won it.

对吧？

Right?

而我呢，

And I got

我当时真觉得，怎么可能这么轻松地跑呢。

I thought I couldn't even like go that easy.

我一认出是他，就转过身想陪他慢跑，结果他走得那么慢，我都觉得特别难受。

I like I turned around once I realized it was him and like I tried to jog with him, and it was painful to me how slow he was going.

那是年轻时的我，满脑子都是逞强，特别爱炫耀。

And this was my young college self just being full of, you know, bravado and being so brash.

唉，那时候的大学生不都这样嘛。

And, like, oh, well, you know, that's college men.

我们轻松日也要跑六分钟一公里，才显得自己够硬核、够有状态。

We run six minute pace for our easy days because that shows we're tough and in shape.

可人家图尔戈特呢？慢悠悠地跑着八分、八分半的配速，纯粹享受中央公园的时光。

And here, you know, is Turgot going, you know, eight minutes, eight thirty, just enjoying Central Park.

真让人佩服啊。

Gotta love it, man.

我也有过类似的经历，不止一次。

I had a very, similar experience on actually, on multiple occasions.

有一次是在高中，我去参加经典赛的热身，结果在热身时把一群肯尼亚选手全甩在后面了，就是赛前那天的热身。

One was in one was in high school when I went to the pre classic and dusted all these Kenyans on on my pre rate pre, you know, my day before the race warm up Yeah.

就是这么回事。

Stuff.

我当时真不知道发生了什么。

I was like, I don't know what's going on here.

这到底是怎么回事？

Like, what is this?

那时候我十八岁，啥也不懂，心想，行吧。

And, you know, as the 18 year old clueless, I was like, alright.

这就是现实了。

Here it is.

还有另一件事，就算后来我懂一些了，也经历过不少大场面，我还记得刚和艾伦·韦伯一起训练的第一周，写在笔记本上的话。

And, you know, the other thing, even when when I had some knowledge and had some big things on that, I remember writing in, like, my notebook the first week I trained with Alan Webb.

没错。

Right.

我当时就想，至少我没被甩开。

I was like, well, I didn't get dusted.

那些轻松跑其实真的挺轻松的。

Like, these these easy runs were were pretty easy.

对吧？

Right?

我不是在像肯尼亚人那样慢悠悠地遛弯，但我们就只是随便聊聊。

I mean, they weren't jogging around, like, no Kenyan style, but I was like, we're just talking.

我的意思是，确实如此。

I mean, I Yeah.

我根本没什么好怕的，没必要觉得天要塌了。

I didn't have any, you know, reason to be fearful of being like, oh my gosh.

我根本不用想着得跟艾伦拼死拼活。

I'm gonna have to go, you know, kill it with Alan.

我觉得这其实是个特别重要的教训，因为这跟文化有关。

And I think, you know, I think that's a huge lesson to to learn and understand because it's a cultural thing.

尤其是在美国，那种文化总觉得你得埋头苦干才能成功。

And especially in America where the culture is one of those, like, hey, to make it, you've got to put your head down and grind.

对吧？

Right?

但我们忽略的是，这种拼命的方式也有它的适用时机。

And there's, what we miss on that is there's a time and a place for that.

但不能时时刻刻都这样，因为一直这么熬下去，迟早会撑不住的。

But it's not the all on all the time culture because what happens is if you follow that, then you're likely gonna burn out.

没错。

Yes.

而且会熬得特别惨。

Oh, without Horribly.

所以我们得明白，该工作的时候工作，该休息的时候也得休息。

A So, like, we need to take that into consideration and realize that there's a time to do work and there's a time not to do work.

对。

Mhmm.

当你不该工作的时候，那本身就是你的任务。

And when you're the time is not to do work, like that is your job.

对。

Right.

如果你幸运地拥有这种能力，你的任务其实是休息，好让下一次能更拼命地干。这跟写书是一样的，你知道吧。

If you're you know, if you are lucky to have that ability, like your job is to recover so that the next time you can work really hard and it's no different, you know, if I'm sitting here writing a book.

对吧？

Right?

明白。

Mhmm.

要是我说，算了。

If I just said, you know what?

我非得一口气把它赶出来，就像天天去健身一样。

I'm gonna crank this thing out, you know, the equivalent of doing a workout every day.

我要全身心投入，一坐就是六个小时，噼里啪啦地猛打键盘。

I'm gonna go all in and I'm gonna sit there and for six hours, man, I'm just gonna type type type.