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我看到凯瑞·沃德对一个情绪崩溃的朋友说了几句话，那几句话彻底救了他。
I watched Kerry Ward say something to a friend who was falling apart and it absolutely saved him.
我想让你亲耳听听他是怎么说的。
I want you to hear it in his own words.
这一刻，就是你花钱买来的价值所在。
This moment is what you paid your money for.
正是这一刻，把你带到了今天的位置。
This moment is what got you to this place.
你现在正全身心地踏入成长的深水区。
You are wading into the waters of growth fully.
所以你得拥抱低谷，彻底接纳它，去感受它，然后从里面走出来。
So you've got to embrace the lows, embrace it fully, experience it, get a home passed it.
凯瑞·沃德已经帮助超过十五万人理解改变的心理机制。
Kerry Ward has worked with over a 150,000 people on the psychology of change.
他跑过从五公里到地球上最残酷的超马等各种距离。
He has run every distance from five k to some of the most brutal ultras on earth.
嘿，赶紧出门吧。
Like, hey, get out the door.
只要你出门了，那你的任务就完成一半了。
Since you're out the door, I'm saying 50% of your work is done.
你已经出门了。
You've you're out
门都出了。
the door.
这段对话会彻底改变你对每一次想放弃跑步的想法。
And this conversation is going to change the way you think about every run you ever wanted to quit.
你怎么能坚持下去？
How do you keep going?
就是一直走下去。
You just keep going.
无论你是准备跑人生第一场五公里、马拉松还是超级马拉松，这段话都会一直陪着你。
Whether you're training for your first five k, marathon or ultra, this conversation will stick with you.
我看到跑者常犯的一个大错误，就是只顾着训练，却忽略了补水的重要性。
One of the biggest mistakes that I see runners make is that they're focusing on their training, but they somewhat ignore the hydration part.
补水不只是多喝水那么简单。
Hydration isn't just about drinking more water.
还得注意电解质的平衡，比如钾、镁和钠。
It is also taking in the right balance of electrolytes, so potassium, magnesium, and sodium.
所以我这些年一直用LMNT。
That's why I've been using LMNT for years now.
它早就成了我日常生活的一部分。
It really is part of my routine.
最近我开始用12盎司的气泡罐装，特别喜欢在两段训练之间喝。
And recently, I've been using a 12 ounce new sparkling cans, which I really like for the in between periods.
对我来说，通常是在跑完步后，或者下午精力下滑的时候，甚至只是坐在桌前工作时喝。
And for me, that's really after a run or in the early afternoon when the energy dips or even just working at my desk.
我不再拿咖啡，而是随手开一罐LMNT。
Instead of grabbing a coffee, I just grab a can of LMNT.
新款罐装有黑樱桃盐味、柠檬盐味、橙子盐味和菠萝盐味。
The new cans come in flavors like black cherry salt, lemonade salt, orange salt, and pineapple salt.
每罐含有500毫克钠，加上钾和镁，能帮你补充出汗流失的电解质，而且不含糖和添加剂。
Each of the cans have five hundred milligram of sodium plus potassium and magnesium so that you're actually replacing what you lose through sweat without sugar or junk ingredients.
如果你想试试，去 drinkelement.com/flow，下单就能免费获得一份试用装。
If you wanna try it, go to drink element t forward slash flow and you'll get a free sample pack with your order.
这是体验产品、感受效果的好方法。
That's a great way to test it and see how you feel.
我们的全新跑步指导课程现在已经上线了。
Our new running coaching program is live now.
你可以在 pbprogram.com 免费试用七天。
You can get a free seven day trial at pbprogram.com.
看到来自世界各地的新成员加入，真的让人很振奋。
Really cool to see all the new members role in from around the world.
另外，我的新书《跑步突破》现在全球同步发售，有有声书、纸质书和电子书三种版本。
Also, my new book, Running Breakthroughs is available worldwide now as audiobook, as printed book, and as ebook.
你可以在 florisgierman.com 上找到相关链接，或者去亚马逊上查看。
You can find out links through florisgierman.com or you can find it on Amazon.
希望你享受我与凯瑞的这次对话。
Hope you enjoy my conversation with Kerry Ward.
凯瑞。
Kerry.
弗洛里斯。
Floris.
我们今天早上跑得真痛快。
It was a wonderful morning run we had.
是啊，挺好的。
It was good.
出门走走真不错。
Good to get out.
出门活动总是好事。
It's always good to get out
是的
Yeah.
和朋友一起。
With a friend.
没错。
Exactly.
它
It
让一切变得容易多了。
makes it way easier.
所有事情。
Everything.
完全没错。
Totally.
所以，Kerry，你已经帮助超过十五万人启动了某种改变。
So Kerry, you have worked with more than a 150,000 people to to initiate some type of change.
当你观察业余跑者时，你经常看到是什么在拖他们的后腿？
When you look at recreational runners, what is one thing that you often see is holding them back?
你是怎么帮助他们克服这些障碍的？
And in what sort of way have you been able to work through some of that change?
人们通常会做自己享受的事情。
People do things that they enjoy.
有时候，跑步并不让人享受。
And sometimes running is not enjoyable.
天在下雨，天气又热，脚上还起了水泡，出了点状况。
It's raining, it's hot, you've got a blister, something happens.
人们容易被这些小事困住。
People can get bogged down in the the small things.
哎呀，今天条件不够完美。
Oh, it's not a perfect day.
哎呀，我今天没穿对短裤。
Oh, I didn't have I don't have my shorts on.
我总能找到个理由，说今天没法出去跑。
I've got some reason that I can't go out and do this thing.
对我而言，无论是通过视频还是跟那些想改变的人合作，我做得比较好的一点，就是让改变看起来没那么吓人。
And for me, I think one thing that I've done well working either through videos or working with people who are interested in initiating some type of change is making it such that it doesn't seem overwhelming.
别想太多，先出门再说。
Like, hey, get out the door.
只要你出了门，那你就已经完成一半了。
Since you're out the door I'm saying 50% of your work is done.
你都出门了，对吧。
You've you're out the door.
路上难免会遇到点麻烦。
Along the way, you encounter an obstacle.
这时候你是打算放弃，还是会觉得，哎？
Oh my are you gonna give up, or are you gonna go, wow.
这倒是个挺有意思的挑战。
That's an interesting obstacle.
这儿有个事儿。
Here's something.
这其实是个小机会。
It's a little bit of an opportunity.
我觉得业余跑者如果总是躲这躲那，长远来看反而不利于突破到下一个阶段——光是逃避可不行。
So I think recreational runners can either potentially try and avoid things, which is not necessarily gonna serve them in the long run to getting to the next level if you just avoid avoid avoid.
相反，应该去享受那些冒出来的困难和机会。
But relishing the both the obstacles and the opportunities that pop up.
我挺擅长迈出家门的。
So I'm good at getting out the door.
对事情说‘好’。
Saying yes to things.
我常提醒自己：答应下来。
One of my mantras is say yes.
有人约我一起去跑步。
Someone invites me on a run.
是的
Yeah.
走吧
Let's go.
我没问题
I'm good with that.
反过来也一样
And vice versa.
如果我说，嘿，要不要一起出来跑步？
If I say, hey, you wanna come out and run?
我跑得挺多的，有些人可能会觉得有点压力，不知为啥
And there I I I run a lot, so some people are a little intimidated for whatever reason.
我会尽量让这变得轻松，比如我会说，其实我对配速没什么执念
And I'll try and make it so that it's easy as I'm like, oh, I'm not attached to any pace.
我对时间也没要求
I'm not attached to any time.
我们可以全程慢慢走。
We can walk the whole thing.
我不在乎。
I don't care.
关键是出门活动起来。
It's just getting out and doing something.
所以我觉得，对于休闲跑者来说，慢慢就会养成这种习惯——出门跑步成了件让人期待的事。
So I think for a recreational runner, it's starting to form some of those habits where getting out is something that you welcome.
这是过程的一部分。
It's part of the process.
这也是你日常修炼的一部分。
It's part of your practice.
我算不上正经的冥想者，但跑步确实是一种修炼。
I'm not a formal meditator per se, but running very much is a practice.
而且我觉得，这种修炼对大多数参与者都有好处。
And it's a it's a practice I think that benefits most people who do it.
对我而言，这更像是一种修炼。
And for me, it's a bit of a practice.
你只需要专注于呼吸。
You just focus in on breathing.
注意节奏和步频。
You focus in on rhythm, cadence.
观察身体的反应，只是静静地看着。
Focusing on seeing what your body does, just observing.
可能会有点难受，但挺过去之后，你就明白了。
Might be in a little distress, and then getting over that distress.
这样以后你就知道，这种感觉其实能应对。
So you know in the future, hey, that's something I can deal with.
我不确定这算不算一个完整的回答。
I don't if that's might be more of an answer.
对。
Yeah.
不是。
No.
确实是。
It is.
我觉得有不少人一想到去跑步就会感到害怕。
And I think there's quite a few people who might indeed be intimidated by going on a run.
对有些人来说，跑步特别开心，他们很期待出门跑步。
For some people, it's very joyous and like they go out and they look forward to going for it.
但对另一些人来说，不管天气是太热、太冷，还是下雨，各种情况都会影响他们。
Whereas for other people, whether the circumstances are indeed it's a hot day, it's a cold day, it's raining, whatever that might be.
而且心里还会冒出各种想法。
And there's that internal dialogue happening.
你和我之前聊过这种内心的声音，是的。
And you and I have talked about that internal dialogue Yeah.
聊过很多次了。
Quite a bit.
也就是说，我们第一次见面是在科科多纳赛事上。
Meaning, the first time you and I met was at Cocodona.
那是科科多纳的第一届比赛，一场在亚利桑那州举行的250英里耐力赛。
The first year of Cocodona, which is a 250 mile race in Arizona.
你和韦斯·普莱特——我们共同的朋友——当时也参加了那场比赛。
And you and Wes Plate, one of our mutual friends, he was running it as well.
那晚我们一路碰面好几次，比赛持续了好几天。不管你跑的是250英里，还是第一次跑五公里、半马或全马，你迟早都会经历高峰和低谷。
And, yeah, we saw each other through the night and it was a multi day race and we saw each other several times and whatever distance you're running, whether you're running at 250 mile race or you're running your first five k or a half marathon or marathon, you're gonna notice at some point a certain high part and a certain low parts.
是的。
Yes.
你有没有什么办法，能在比赛当天应对这些低谷时刻？
Do you have any thoughts on how you can best navigate some of these low points when you encounter that on race day?
听起来可能有点奇怪，但低谷时刻其实很特别。
This may sound funny, but the the low points, that's special.
比赛越长，这种感觉就越明显。
And the longer the run, the more obvious it is.
但即使是短跑，就像你说的，我一开始出门，刚上坡或者开始跑的时候，就发现自己喘不上气了。
But even on short runs, as you say, when when I first get out and I first start going, going up the hill or going on the run, and I noticed myself getting out of breath.
天哪。
Oh my god.
我都已经累了。
I'm already tired.
可我居然还能看见那辆车，真是服了。
And I've having I I can still see the car for gosh sakes.
我真的好累。
I'm tired.
但过一会儿，我就慢慢找到节奏了。
And but after a while, you settle in.
所以我有时候跟一群人聊的时候会说，跑步过程中肯定会有高潮和低谷。
So one of the things that I I talk about to groups sometimes is there will be high points and low points.
身体上，我感觉特别好。
Physically, I'm feeling great.
身体上，我感觉糟透了。
Physically, I'm feeling terrible.
你的体力会有高低起伏。
There will be high points and low points in your energy level.
比如跑长距离时，不管你睡得好不好，太阳一出来，突然间就觉得好多了。
Like, in a long run, whether you have enough sleep or not, hey, the sun comes up, so all of sudden you feel better.
还有真正的高峰和低谷，就像你提到的那种情况。
There are also the actual peaks and valleys, like your thing.
你得先爬上去，然后才能往下走。
You actually have to go up, and then you have to go down.
所以既有心理上的起伏，也有体力上的起伏。
So there's these mental peaks and valleys, there's the energetic peaks and valleys.
对我来说，关键在于我跑得够多，知道只要现在处在低谷，将来一定会好起来的。
And the the thing for me that makes a big difference is I I've done it enough to know now that if I'm in a valley, I'm at some point gonna be okay in the future.
我参加的第一场长距离比赛是加拿大死亡赛。
One of the first long races I did was the Canadian death race.
全程有125公里，规模很大，由北面公司赞助。
It features a 125 kilometers, and there's a it's it's a big one sponsored by North Face.
参加的人有好几千。
There are several thousand people.
我补给选得不好，有段时间吃喝太多了。
I made some poor fueling choices and just took too much in at some point.
我正往哈梅尔山或者类似的山坡上爬。
So I'm going up this Mount Hamel or something like that.
一路往上爬，爬得我快撑不住了。
I'm going up up up up, and I'm feeling horrible.
在补给站我判断失误了。
And I made some miscalculations at the aid station.
我以为自己水还够用。
I thought I had enough water.
结果水根本不够。
I didn't have enough water.
我得撑到下一个补给站才能停。
I can't leave until I get to the next station.
还得爬完整座山，水早就喝光了，一路上还吐了好几次。
And I've gotta climb the entire mountain first, and I'm out of water, and I've thrown up several times on the way up.
我心里一直提醒自己：必须坚持到下一个补给站，不能放弃。
Part of me is thinking, alright, I gotta I I can't I have to get to the next station.
我不能就在山上坐着，缩成一团不动了。
I can't just sit down on the mountain and just curl up in a ball.
我路过一处泉水，看起来确实像是天然的山泉。
I come across a spring and I think that actually looks like a spring at the side.
我实在太渴了，干脆赌一把，直接喝泉水。
I think I'm just gonna I'm thirsty enough that I'm gonna take a chance and drink from the spring.
我喝了点泉水，这下总算有水了。
So I drink some of the spring water, so I've got water.
等我爬到山顶时，整个人已经快撑不住了。
Then I get to the top, and part of me has checked out.
我是真的没办法，必须在规定时间内完成，因为我还得赶飞机。
Like, this is just I can't I can't I had to finish it within a certain time because I had to fly away at a certain time as well.
所以我终于到了山顶。
So I get to the top.
一路上吐得连卡路里都耗光了。
I've thrown up all my calories.
水也彻底喝完了。
I've ran out of water.
不过后来我又喝了一些。
I've had some more.
但接下来就是下坡路了。
But then there's a downhill.
我想着，下一站就在坡下，至少能往下走，轻松一点。
I'm like, well, the next one's down the hill, so at least I can go down the hill.
downhill跑起来特别爽，我就喜欢下坡的感觉。
And running down I like running downhill.
我也是。
Same.
我喜欢爬坡，确实如此。
I like grinding uphill and Yeah.
下坡跑步。
Running downhill.
下坡的时候，我反而越跑越开心。
And I just start having fun going down the hill.
等我跑到山脚，状态就完全回来了。
And by the time I got to the bottom, I'm clicked back in.
我已经经历过很多次了，知道如果中途资源耗尽，后面肯定还会再遇到一个高点。
I've done that now enough times that I know if I run out of something during a session, I will probably have another peak.
就是那种感觉，能让我重新振作起来。
It's that that will that will buoy me up.
也许我会看到一片美丽的风景，或者壮丽的地形。
And it might be, oh, I see some, you know, a beautiful picture or a beautiful terrain.
我心想，天哪。
I think, oh my gosh.
或者你可能看到一只动物。
Or maybe you see an animal.
比如，有只驼鹿。
Like, there's a, you know, there's a moose.
这有个有意思的。
Here's a good one.
当时迈克·麦肯特正在挑战科罗拉多小径的最快纪录，结果我最后也跟着跑了起来。
Going through, Mike McKnight was was attempting the FKT in the Colorado Trail, and I ended up doing
对那些不了解FKT的听众来说，FKT就是最快已知用时，意思是你想成为第一个在这段路线上创下最短用时的人。
And for those listening who don't know what FKT is, it's fastest known time, so you wanna be the first person who sets the fastest time on that segment.
对吧？
Right?
没错。
Yes.
这种事对我来说根本不可能完成，但对他来说却是拿手好戏，他偶尔需要有人陪跑。
And, like this, it's beyond me to set that, but it's within his wheelhouse to set, and he will need people on occasion to to run with him.
所以我最后陪他跑了大约一百英里。
So I ended up doing about a 100 miles with him.
到了第四天晚上，我们在黑暗中继续前进。
Fourth day in, we're marching along in the dark.
我走在前面，能感觉到他几乎完全处于半昏迷状态，但还在往前走。
I'm in front of him, And I can tell he's just like, he's he's almost completely oblivious, almost unconscious, but moving.
突然间，我们听到一阵巨大的响声，像是什么东西在拼命拍水。
And all of a sudden we hear this racket, like, just stuffed splashing like that.
我们俩瞬间都警觉起来。
And both of us just immediately.
那到底是什么声音？
It's like, in the heck was that?
我们四处张望，发现离小路不远的地方，有一头巨大的公驼鹿，被我们半夜惊醒了。
And we look around, we look around, and not far off the trail is this huge bull moose that we have upset in the middle of the night.
天哪。
Oh, boy.
我们简单交流了一下，说：‘我觉得那是一头大驼鹿。’
And we sort of have a quick conversation like, hey, I think that's a big moose.
对。
Yeah.
咱们继续走吧。
Let's just keep going.
也许可以加快点速度。
Maybe we'll pick it up a little and go a little faster.
然后我们就走远了。
And then we were away.
我们没事。
We're great.
那真是突然惊醒过来。
And like, that's a that's a big snap out of it.
但你怎么能一直坚持下去呢？
But the how do you keep going?
你就继续往前走就是了。
You just keep going.
你每克服一次困难，再遇到同样的挑战，就会觉得越来越轻松。
And then the more times you've gone over an obstacle or gone through that hard thing, the easier it becomes.
这一点我深有体会，尤其是当你有过类似经历，或者身边有经历过的人可以依靠，我经常看到这种情况。
That that part, I think the experience or even surrounding yourself with people who have done it that you can lean on, I see that all the time.
我第一次在马拉松里撞墙，大概是第18、19公里左右，那时候真的觉得我要撑不住了。
Because the first time I ever hit a wall in the marathon at like mile, whatever it was 1819 Yeah.
那是在长滩马拉松。
The Long Beach Marathon.
我当时真觉得自己要死了。
I literally thought I was gonna die.
两条腿完全软了，拼命向路边的观众要运动饮料。
And like your whole legs become noodles and like bagging a spectator for like a Gatorade and Yeah.
最后你还是会重新恢复一些体力，继续往前跑。
Eventually you get some energy again and you keep going.
但如果你从来没经历过这种状态，很可能就放弃了，甚至会想：这怎么可能发生在我身上。
However, like that part when you've never gone through that, you would throw in the towel or like you you might almost be like, I I can't believe this.
不过，如果你听别人说过这种事可能会发生，
But having heard from people that this is something that could happen.
对的。
Yeah.
而且确实有一些方法可以帮助你度过难关。
And there are some ways that you can work through it.
没错。
Yeah.
这可能不是你跑得最好的一场比赛，但你正在找到一种
It might not be your your best race you're ever gonna run, but you're finding a
继续前进的方式。
way to keep moving forward.
所以我觉得，信念在这一点上起着至关重要的作用。
So I think that part, believe plays a huge role there.
某种程度上，得咬牙坚持下去。
Being relentless to some degree.
就是别停下，继续往前走。
Like, know it's just keep moving forward.
我在洛杉矶马拉松的21公里处也经历过同样的情况。
I I did the same thing on, an LA marathon, I think, like, 21.
那时候人们对补给和能量胶的理解还很有限。
And at this point, there wasn't people weren't very sophisticated when it came to fueling and gel.
补给站根本没有什么能量胶提供。
There were no gels that you're getting at age stations.
可能就给你半根香蕉，或者别的什么，谁知道呢？
Like, maybe you get part of a banana or something or who knows?
而且我当时根本不懂这些。
And I didn't know what I was doing anyway.
就是纯粹为了好玩在跑。
Was just running for for fun.
但后来我馋那种该死的糖果或者别的零食，馋得厉害。
But I got to the point where my craving for some freaking candy or something was so intense.
我有个朋友骑自行车跟着赛道，在几个地方看看我的情况。我看到他之后就跟他说，大卫，你得赶紧给我弄点糖果来。
And I had a friend who was riding a bicycle along, the course to kinda see where I was at a couple places, and I saw him like, David, you have to get me candy right now.
那种渴望的强度简直让人抓狂。
And the intensity was like, oh my god.
好的。
Okay.
我得赶紧给他弄点吃的，不然他真要饿晕了。没错。
I better get him some He's gonna die if Exactly.
没错。
Exactly.
他后来给我带了些吃的，让我立刻补充了碳水和糖分，这样我最后那段路又能继续跑下去了。
And he came back with some, which gave me some immediate carbo, some sugar, and that, you know, I could I could start running again by the end.
但如果你觉得前方看不到希望，那真的就感觉咱们得……
But, yeah, if you if you don't think, like, there's light at the end of the tunnel, it's like, we gotta
你和我之前也讨论过一些关于这个主题的科学研究。
You and I have previously connected on a few scientific studies on this topic as well.
我想特别聊聊1957年霍普金斯做的一个研究，那个实验相当残酷——他们弄了个桶，里面装满水，把老鼠放进去。
And I just wanna talk about this one study in particular, 1957, a study by Hopkins where they had a pretty brutal experiment where they had a bucket and they put rats in it with water.
他们就是想看看这些老鼠能坚持多久，拼命求生。
And they basically tried to see how long would these rats try to fight to live.
对吧？
Right?
是的。
Yeah.
这些老鼠在桶里怎么也逃不出去，眼看就要淹死了，大概十分钟内就放弃了。
And so within ten minutes of these rats not being able to escape and just drowning in a bucket, Basically, within ten minutes they gave up.
但只要有人把它们捞出来救活，再放回水里，它们又会重新挣扎起来。
Until the moment, like, when they were given up, like, the someone would actually lift them up and would basically save them and then just put them back in again.
那些被救起来的老鼠，第二轮不再只撑十分钟，而是坚持了六十个小时，表现提升了二百四十倍，原因就在于它们心里有了希望——也许还有出路。
The ones that were saved that way were able to last instead of ten minutes, they were able to last the second round sixty hours, 240 x output based on the mindset of there is a way out of this potentially.
我觉得跑步时也常发生类似的情况，比赛到某个时刻，我们会做出一个决定，而这个决定来自内心的声音。
And this is what I feel is happening sometimes with runners as well where we are able to make a decision at some point in a race and it is that internal voice.
你能再多说说，你是怎么应对内心那个声音的吗？
But can you talk a little bit more about how you navigate that internal voice?
或者你有什么建议，能帮正在听的这些人更好地应对这种心态吗？
Or what advice you have even for those listening over here to help them navigate that?
这个实验特别有意思，因为它已经把情况推到了极限。
The rad interesting study is is really unique in some ways because that's as extreme as you can get.
除非看到一丝希望，否则你就会死。
You're gonna die unless you see some hope.
老鼠的大脑，可能只比越野跑者的脑力高出一两个档次。
And a rat brain is maybe one or two notches higher than an ultra runner's brain.
但我还是愿意给越野跑者多一点肯定，毕竟他们比老鼠更懂得坚持，更清楚希望是存在的。
But but I'll give an ultra runner maybe a little more credit than a rat to to be able to navigate and to know that, hey, there is some hope.
有时候在比赛中，你会遇到那种情况，各种困难接连而来。
And on occasion, you're in a race, and you get into one of those situations where things start stacking up.
我第一次经历是在莫阿布赛道，那是他们办赛的第一年。
The first time I did, I was out on the Moab course, first year they ran it.
有一段路，我其实特别不想面对。
There was a section, and it it was a section I wasn't really looking forward to.
全程26英里，大部分都是土路。
It's 26 miles mostly on the road, just a dirt road.
所以相当于半夜跑一场马拉松，而且是在路上。
So a marathon in the middle of the night on the road.
当时的气温是华氏8度。
And the temperature was eight degrees.
我说的是摄氏还是华氏？
My Eight degrees Celsius or Fahrenheit?
华氏。
Fahrenheit.
华氏度。
Fahrenheit.
是的。
Yeah.
所以对那些用摄氏度听的人，那大概是零下十几度左右。
So for those listening in Celsius, that's minus So 10 or like,
当时冷到我膀胱里的水管都冻得结结实实的。
it was it was so cold that the hose in my bladder just froze solid.
所以我心里清楚，这肯定不会是一次愉快的体验。
So, I knew this wasn't gonna be something I would enjoy very much.
于是我定了个策略，干脆直接上终极手段——戴上耳机。
And I picked a strategy, was essentially, I I went I went for the the the full nuclear option, which was I put my headphones in.
我戴了耳机，然后我就跟自己说。
I had some headphones, and I listened to and this is what I said.
我听起了音乐。
I listened to music.
就别让我睡着。
Just keep me awake.
让我一直动起来。
Keep me moving.
而且
And
你说的是什么？
Was that what?
你听的是《铁人》吗？
Were you listening to Iron Man?
其实我设成了随机播放，因为不知道每首歌会放多久。
Well, I I actually put it on shuffle, and because you don't know how long the song is.
对吧？
Right?
我想，好吧。
And I thought, okay.
所以每首歌播放的时候，我都在跑步。
So for the length of the song, I will be running.
下一首歌，我就改成快走。
And then for the next song, I'll be power hiking.
再下一首歌，我又开始跑步。
Then the next song, I'll be running.
再下一首歌，我又快走。
The next song, I'll be power hiking.
这样我就被固定在一个节奏里了。
So that locked me into something.
这就跟那些老鼠差不多。
And it's just like these these rats.
好吧。
Okay.
你暂时可以歇一会儿了。
You're saved for a minute.
我可以边走边听一首歌，然后又被拉回起点。
I can walk for a song, and then you're put back in the bucket.
明白了。
Okay.
现在我要跑一首歌的时间了。
Now I'm gonna run for a song.
对。
Yeah.
我真的说不出来。
I cannot tell you.
那段路程里，我超过的人比其他任何部分都多，就是因为这个方法。
Like, that part of the race, I passed more people than in any other part of the race just because I had that.
我觉得超马跑者，或者任何跑者，都会把比赛分成一段一段来处理。
And and I think ultra runners or any runners really break things down by segment.
一开始听到‘整整十公里’，简直让人头大。
It's overwhelming to first, oh, 10 whole k.
然后想到半程马拉松，就觉得太难了。
And then it's overwhelming to do half marathon.
再想到全程马拉松，更是压得人喘不过气。
Then it's overwhelming to do a marathon.
接着是50英里、100公里，随便哪个都一样。
Then a 50 miler, a 100 k, whatever.
所以如果你想着，只要撑到下一个补给点就行，或者马上就能见到配速员了，又或者突然有人过来陪你跑，你觉得能跟这个人一起跑一段路了。
So if you think, oh, I just need to get to the next place where I can get some aid, or hey, I'm gonna see a pacer, or suddenly someone comes up with you and you think, I'm gonna be able to run with this person for a while.
这些其实都是一个个小目标。
All these are little landmarks.
我就先跑到下一个拐角。
I'm gonna run to the next corner.
我就先跑二十分钟，到时候再说。如果你能把大目标拆成这么多小目标，而不是一上来就想着天啊，还得跑一百二十英里，那事情就变得能应付了。
I'm gonna run for the next twenty minutes, and then it'll be if you break those things down and you have a series of little goals instead of just thinking, oh my god, I've got a 120 more miles to run, then it becomes manageable.
我觉得把跑步拆成一段段，就像我们今天早上跑的那次一样。
And I think compartmentalizing runs, even like the run we did this morning.
所以呢，就是一直往上，往上，往上。
So, you know, up up up.
我们这次跑步就是要往上爬。
We're going up for the run.
但我知道，迟早会到拐点，到时候就能往下走了，海拔也能降下来。
And but at some point I know, hey, we get to turn around and we get to bleed off that elevation.
往下跑特别爽，真的特别舒服。
We get to run downhill, which is which is which is great.
如果你总想着把任务拆成一个个小步骤，我觉得有个叫费尔定律的东西，特别有意思。
So if you're if you're always thinking about breaking it down into a series of smaller steps, I think there's a law called Fell's law, which is really an interesting thing.
它说的是，像完成这种长距离赛事这么复杂的系统，不可能一下子成形。
And it says that a complex system, like the system it takes for someone to go out and complete an event like this, doesn't happen immediately.
这不是一蹴而就的事。
It's not an immediate thing.
任何复杂的系统，都是在一次次失败、尝试、调整之后，才慢慢成型的。
So any complex system that emerges is a byproduct of a series of failures, or experimentations, and adjustments, and then finally, it it all comes together.
但第一次可不会凭空就成功。
But it doesn't just happen magically the first time.
我觉得，相信自己得一步步往前走，这点特别重要，尤其是在设定越来越大的目标时。
I think having faith, again, that you have to kinda work your way towards that is key in choosing bigger and bigger objectives.
我在200英里赛跑这个圈子里待了很久了，每次参加200英里比赛，都会听到不少人说：天啊，我看了你好几遍视频，对你在这儿要面对什么有了清楚的认识。
Because I've been around for a long time in the 200 miler category, When I go to a 200 mile race, I hear from quite a few people that, oh my word, you know, I I took in your I watched it several times, and that gave me a good sense for what I was dealing with out here.
现在呢，咱们就在这儿一起跑步了，我觉得这挺像那么回事的。
And now, you know, we're out here running together, which is I think it's like
对收听的朋友们来说，这一点还挺有意思的。
And and for those listening, this is kind of an interesting one.
Kerry 是最早做这类内容的YouTube博主之一。
So Kerry is a Kerry is one of the OG YouTubers.
他从2008年就开始拍这种Vlog了，记录自己第一次参加100公里越野赛的经历。
He has been doing these vlog style videos for, like, on Ultra sign up, your first 100 k shows is 2008.
是的。
Yeah.
然后你的YouTube频道追溯到十七年前，第一条视频是只猫，之后就全是跑步的视频了。
And then your YouTube channel goes back seventeen years with a cat video and then from there on, it's a whole bunch of running videos.
对吧？
Right?
你可是最早参加莫阿布200英里赛的人之一。
But it's being there at the first Moab two hundred.
你也是第一批参加Bigfoot赛事的人。
It's being part of the first Bigfoot.
你见证了这么多不同赛事的开端，而且都是用长篇幅的形式记录下来的。
It's part of like all of these different races but it's done in a long form format.
没有花哨的剪辑。
There's no no fancy editing.
就是你拿着摄像机，真实地展现里面到底是什么样子。
It's literally you with a camera showing an inside look of what is it like.
我觉得你视频的平均观看时长超过了一个小时，你那个Cocodona的视频甚至长达七个小时。
And and I think that your average view time on your videos is more than an hour and your video some of your your Cocodona video is a seven hour video.
是的
Yeah.
对
Yeah.
没错
Yeah.
是的
Yeah.
所以我觉得，这真实地展现了你经历中的高潮与低谷。
And so did but I think it gives an inside real look perspective of the highs and the lows of what you're actually going through.
我最早拍视频的时候，YouTube都还没出现呢。
I first started to do well, my YouTube even predates YouTube.
我以前给摩托车杂志拍视频，很早就开始把摄像机绑在摩托车油箱上，出去拍摄，那时候YouTube还不存在。
I used to do videos for I used to work for motorcycle magazines and we started strapping cameras onto our our tanks and going out way before YouTube.
我们拍的视频流量太大，经常把网络都给压垮了。
And we would, like, bring down networks with the amount of traffic that would try and take these in.
YouTube 这件事挺有意思的，就像我们那时候一样，我觉得这能让我妻子和家人不用真的跟着我跑几百英里的山路，也能感受到那种体验。
The the YouTube thing is interesting because much like we were doing then, to me, it's a way of my like my wife, my family are not gonna come out on a trail with me and go for hundreds of miles.
他们根本没兴趣。
Not interested.
朋友倒是好奇，但真不愿意花时间去干这种事。
And friends who are curious, but not really willing to commit to doing something like that.
至少能过过瘾，看看是啥感觉。
Get a taste for what it's like.
说实话，有一部分原因是我懒得删剪，不想把内容剪得支离破碎、太工整。
And some of it, I have to be honest, is a byproduct of me being unwilling to just edit stuff out and try and make it choppy and nice.
我觉得，这就是真实的故事。
I'm I'm like, this is the story.
那就按时间顺序剪吧。
Let's just edit it chronologically.
原样放出来就是了。
Here it is.
展开剩余字幕（还有 480 条）
我们会稍微剪掉一些零碎的地方，尽量补充点背景信息。
We'll trim the little things here and there, prime try and provide some context.
另一个不同的是，我通常不会打开摄像头，除非有什么值得说的、值得看的，或者对当下发生的事能做个评论。
The other difference is I will usually not turn on the camera until there's something to say or to see or some sort of comment on what's happening present in the in the present.
相比之下，很多视频会拍一段漂亮的风景，然后人就默默走开。
And contrast that with many videos that show, like, a beautiful drum shot, and that walking away from the camera.
就只是安静地放着。
It's and it's just quiet.
也许加点背景音乐。
It's got some music maybe.
很长一段时间里，我的视频里根本没用过音乐。
I I don't think I had music in any video for a really long time.
但这也是个实际考虑，因为用音乐可能会被YouTube警告。
But that's also a practical thing because you get YouTube strike.
你拍这么个视频。
You do this video.
我记得有一个视频。
I remember one video.
当时冰岛有一座火山爆发，导致欧洲的航空交通完全瘫痪。
There was a Icelandic volcano that blew up and shut down traffic over, Europe, air traffic.
大概是这么回事。
Or something like that.
好像就是这么叫的。
That's what it's called.
所以我特地跑去现场看看。
And so I wanted to go check this out.
我上去之后，为了庆祝自己到了山顶，跳了段小舞，手机里还放了二十秒的音乐。
So I go up there, and at some point, to celebrate being at the top, I'm I do a little victory dance, and my phone is playing some music for twenty seconds.
结果被警告了。
Strike.
那个视频就这么被下了。
Got that video.
我心想，天哪。
I'm like, oh my gosh.
是的。
Yeah.
对。
Yeah.
这完全是另一回事了。
It's a it's a whole another yeah.
稍作休息。
Quick break.
这很重要。
This is important.
我是教练弗洛里斯，我们刚推出了‘个人最佳跑步俱乐部’。
Coach Floris here, we just launched the Personal Best Running Club.
如果你一直看这些视频，想把内容用到自己的训练中，这里就是实际落地的地方。
If you've been watching these videos and you wanna apply it to your training, this is where it's actually happening.
你会获得结构化的基于心率的训练计划，由我和我们的团队提供实时指导，还有一群志同道合的跑者，大家都在朝着自己的突破努力。
You get structured heart based training plans, live coaching with me and our team, and the community of runners all working towards their next breakthroughs.
我们还每天设置讨论话题，帮你保持节奏，每月安排责任挑战，确保你真正坚持下去。
We also have daily discussion topics to keep you consistent and monthly accountability challenges so you actually follow through.
此外，每月还有专家主讲的公开课，比如教练斯科特·约翰斯顿、劳伦斯·范林根、医生菲尔·马菲通、马克·古吉泽拉，还有很多其他嘉宾。
Plus, have monthly master class sessions with experts like coach Scott Johnston, Laurence Van Lingen, doctor Phil Maffetone, Mark Gugizelah, and much more.
你可以免费试用七天，完全没有任何风险。
You can get a free seven day trial and there's zero risk involved.
更多详情请访问 pbprogram.com。
Find out more info at pbprogram.com.
还有其他很多内容。
There's a lot of others.
pbprogram.com。
Pbprogram.com.
我们继续刚才的对话。
Let's get back to the conversation.
我最难忘的一个瞬间，就是你在一场比赛中，看到跑者韦斯·普莱特陷入低谷的时候。那时他刚跑完科科多纳215英里赛程的第三天，体力彻底崩溃了。
One of my absolute favorite moments of you during one of the races at a low point of fellow runner Wes Plate was when he was far into the Cocodona two 150 mile race and at day three, he hit a low spot.
我想放一下那段视频，再跟你聊聊，因为当时你对他说的那几句话，真的太有力量了。
And I wanna just show that video, and I wanna talk through that a bit more because this was such a powerful few words that you told him there at this low point.
好的。
Okay.
我们来看一下这段视频吧。
So let's let's take a look.
你听好了。
Listen to that.
你花的每一分钱，值的就是这一刻。
This moment is what you paid your money for.
你走到今天，靠的就是这样的时刻。
This moment is what got you to this place.
此刻，你正站在最神圣的地方，这就是你真正所在的位置。
In this place, you're the sacred place where you are right in.
你只有通过做些特别艰难、极具挑战的事，才能到达这样的境地。
The only way you can get to this place is by doing something ridiculously difficult, challenging, and so on.
你正踏入成长的水域，不断突破自己。
You are wading into the waters of growth, folding.
所以你得学会接纳低谷时刻。
So you've got to embrace the lows.
高峰和低谷，既是真实的，也是隐喻的。
The peaks and valleys are both literal and figurative.
那些心理上的低谷，你经历过这么多，迟早还会再回来。
Figurative valleys, you know you've done enough of these that's gonna go back on the upstream at some point.
可能你口渴了，突然有东西从灌木丛里窜出来吓你一跳，或者夕阳西下。
And it might be that you have something to drink, something jumps out the bushes and scares us, you know, sunset.
也可能是因为那个特别艰难的补给站。
It might be the gauge station that's tremendous.
总之，就是一些小事
It's something
就像那些路径项目一样。
Like the Path Projects.
这个所谓的低谷，朋友，正是你花钱买来的体验。
This right here, this quote, unquote low point is what you paid your money for, my friend.
所以彻底接纳它，去感受它，然后顺利走过它。
So embrace it fully, experience it, get a home passed it.
就在那儿。
There.
我喜欢这个说法。
I like that.
你可以继续前进了。
You can go on.
那真是
That was
太美了。
beautiful.
你看吧
See,
这就是为什么你得把这些话说出来。
that's why you need to speak these things.
通常我情绪低落的时候，是不会拿摄像机的，因为我不知道该说什么。
And, normally, when I'm feeling low, I don't bring the camera out because I don't know what to say.
不过谢谢你，凯瑞。
But thank you, Kerry.
我觉得这正好说明了，低谷其实是过程的一部分。
I think that was a perfect example of realizing that these lows are part of the process.
对吧？
Right?
我们很多时候只想着要保持在状态好的时候。
And I think too many times we're trying to focus just on being in a good spot.
但当你做一件特别难的事时，迟早都会经历这样的时刻。
But when we do something really hard, this is what you're gonna experience at some point.
你能再详细说说你的想法吗？比如在短距离的情况下，这到底是怎么起作用的？
Can you elaborate a little bit more on your thoughts here and and how that even works for shorter distances like even Sure.
不只是比赛日，就连训练中特别艰难的日子，也是一样的。
Not just on race day, but even on tough training days, would say.
真正成长的一个必要部分，就是不断去探索自己的边界，而边界总是让人不舒服的。
A necessary component of actually growing is always exploring boundaries, and boundaries are uncomfortable.
也就是说，你可能已经累得不行了，却还是逼自己一次又一次地突破。
Meaning, it might be that you are physically drained, and you drain yourself again and again and again.
突然间，你发现也没那么难了。
Suddenly, does it's not so bad.
原来，我还能撑得住。
Like, oh, I can handle this.
你提到你特别喜欢泡冷水浴。
You mentioned you are an enthusiastic cold plunger.
一开始跳进去肯定不好受，但慢慢你就觉得，这我还能应付。
It's not a fun thing to jump in right away, but eventually you think, I can handle this.
我能进去，也能做到。
I can get in, and I can do that.
跑步也是同样的道理。
Same with running.
短距离跑步，这 definitely 也适用。
And the shorter distance, this is this definitely counts.
如果你想增肌或增强力量，就得让肌肉承受足够的压力。
If you want to increase your muscle or strength, you gotta shock your muscles to the point where they're stressed.
只要压力够多次，肌肉就会说：嘿，我得做出反应了。
And if you stress them enough times, then they say, hey, I've gotta react.
我得成长。
I've gotta grow.
我得变得更强。
I've gotta become stronger.
我得变得更大，或者别的什么。
I've gotta become bigger or whatever.
跑步也是同样的道理。
It's the same with running.
还有长跑，就像韦斯刚才说的那样。
And long distance, like, as Wes was talking about right there.
在比赛中深入到那种程度，产生怀疑是很正常的。
To get that deep in a race and have doubts is natural.
但如果你中途放弃，说我不跑了，以后想重新开始，就得再经历一遍同样的过程，而且还要走得更远。
But if you pull out, if you say I'm done, you get to a point where to go back, you have to go through all that same thing again, and then go beyond.
所以这次，此刻，也许最好的选择就是继续往前走。
So maybe it would just be better for this time, this moment, just to keep going forward.
当你达到那种境界时，是非常深刻的。
When you it's a very profound place to be.
你每多跑一英里，或者多走一小时，都会把你带入一种状态。
Every mile farther that you go or every hour farther that you travel, it puts you into a place.
你会一层层剥开自己，直到进入一种我称之为神圣状态的境界，这确实是一种神圣的状态。
You're you're peeling away layers until you're in, I called it a sacred state, and it is a sacred state.
当我参加这种赛事，连续三天才能完赛，几乎没怎么睡觉，还要不断调整状态，努力做出正确的选择，上山下山，保持不冷不湿，什么都得顾及。
When I'm doing an event like that, and it takes three days to finish, and I've slept very little, and I'm continually putting out and just trying to make good choices and go up the mountain, down the mountain, stay cold, stay dry, stay whatever.
你最终会抵达一种最本真的状态。
You've gotten to a place that's just essence.
纯粹得不可思议。
It's so pure.
就像半夜穿越一条赛道。
Like going through an the a course during the night.
周围可能是壮丽到极致的风景，但你眼里只有那一束光，刺破黑暗，跟着旗帜和路标往前走。
And all you you might have the most tremendous landscape around you, but all you've got is this light punching a hole in the dark and you're following a flag and a trail.
外界的一切都渐渐淡去，你只剩下唯一的目标。
And all the things in the outside world kind of melt away, and you have one singular focus.
人生中能有几次，能如此彻底地回归到这种极简纯粹的状态呢？
So there aren't very many times in in life where you can get to such a stripped down pure state.
不管你是最领先的选手，还是最后一个冲线的，只要撑到终点，你都可能经历一场相似的蜕变。
And you also whether you're the front runner or you're the the the last one to come in under a cutoff, you're gonna have a similar potentially transformative experience.
而真正的成长，恰恰发生在这些不确定的时刻，比如那时候我们已经走了大概一百五十到一百七十英里，快到塞多纳了。
And that that that growth happens in those areas of uncertainty, in those areas where you've I think we're a 150, 170 miles in or something like that at that point outside of Sedona.
我知道我们花了多长时间才走到这里。
And I know how long it's taken us to get there.
到了那一刻，你会想：天啊。
And at that point, you think, oh my gosh.
我现在过得一点都不开心。
I'm not having a good time.
但这其实是个选择。
That's a choice.
你随时可以决定放弃。
You can always decide that that's it.
但你也可以对自己说：天哪，太好了，我居然在这里。
Or you can just say, oh my god, thank god I'm here.
这才是我真正要来的原因。
This is what this is this is this is why I'm here.
因为除非你付出代价，否则没人能真正体验到这些。
Because people don't get to do that unless they pay the price.
代价就是你得去做一件很难的事，挺过去，一直往前冲。
And the price is you have to do a hard thing and prevail through it and just keep pushing.
只要你做到了，就能进入一个独一无二的境地，这大概就是为什么人们喜欢这种活动。
And if you do that, then you have access to a place that is unique, which is why I think people like doing this kind of activity.
他们喜欢参加超长耐力赛，去感受那种独特的体验。
They like going in to an an ultra event and experiencing something.
我愿意花几千块钱去经历这些，因为别的任何事都达不到那种境界。
I don't mind spending a couple thousand dollars to go out and do that because there's nothing else that gets you to that that point.
对。
Mhmm.
所以，比赛越长，自然越极端，但同样的感受在短距离比赛中也会出现。
So, I mean, longer it is, obviously, the more extreme it is, but that same thing happens in in shorter races.
是的。
Yeah.
所以这种情况不仅发生在比赛中，有时候在训练中也会出现。
So And it it it happens in races, but it it even happens sometimes in in training.
比如我回想一下，当我进行了一段时间的低心率训练，会觉得自己的配速很轻松。
When I'm thinking back, for example, let's say I've done a period of low heart rate training and my pace perception is like, ah, I'm just running comfortable pace.
然后某一天，我想开始加入一些速度训练。
And at some point, wanna start adding some speed work.
是的。
Mhmm.
通常，刚开始做速度训练的那几次，如果直接上强度，会感觉特别吃力。
Typically, those first few sessions of speed work, if you just go into some typical speed work, it might feel exceptionally challenging.
对。
Yeah.
因为你的配速感觉变了，对努力程度的感知也跟着调整了。
Because your pace perception has changed, your effort levels have have kind of adjusted.
所以有时候我会特意出去试试。
So sometimes, I try to go out there.
我想跑出特定的分段成绩，比如达成某个比赛目标之类的，但就是做不到。
I try to hit certain splits if I wanna, like, have certain race times or certain race goals or whatnot, and it's just not happening.
如果真遇到这种情况，也不意味着非得要么完全按那个速度跑成功，要么直接放弃算失败。
And if that is the case, even the part of, like, it's not I either do it completely at this pace and I'm a success or I quit and I fail.
为什么不试着温和一点，稍微调整一下配速呢？
How about we're actually gentle and we're just adjusting our pace a little bit?
没必要非得跑每英里七分钟的间歇训练，改成跑个八分半钟也行。
Instead of having to run whatever speed work at seven minute miles, we just dial it back to like eight eight thirty minute miles.
对。
Mhmm.
让我一次次感到意外的是，当你换种思路，对自己温柔一点的时候。
And what surprises me time and time again, when you kind of approach it from that, let's be a bit gentle to myself.
就只是想办法继续往前走。
Let's just keep finding a way forward.
突然间，那个配速又变得能做到了。
Then all of a sudden that pace becomes doable again.
是的
Yeah.
这样你就能多喘口气，找回一些节奏。
And you're able to get some more wind, some more momentum.
是的
Yeah.
对
Yeah.
最终，也许三十分钟后，你就能跑出那个配速了，也可能这次还做不到。
And eventually, maybe after thirty minutes, you'll be able to hit those paces or maybe not that time.
你只需要调整心态，接受现在的状态，但依然坚持完成训练。
And and you just adjust to realize like this is where I'm at currently but I am still finishing that workout.
我还在想办法继续前进，而不是心里老想着：必须做到，否则就失败了，或者会达不到目标时间。
I'm still finding ways to move through this versus I think that internal dialogue on being so harsh on myself of like you have to do this or it's not gonna work or like I'm gonna miss my time goal.
我觉得这也是整个过程中非常关键的一环。
I think that's a really big part of this equation as well.
我们该如何应对这种内心的
How we navigate that internal
对话。
dialogue.
我觉得我的目标是获得高质量的体验。
I think my my goal is to have a quality experience.
而高质量对不同的人意味着不同的东西。
And quality is different for different people.
我不是那种精英选手，也不是顶尖水平的跑者。
I'm not a elite, again, top level runner.
所以大多数比赛里，我大概都争不到领奖台的位置，除非是那种小型比赛。
So I'm probably not battling for a place on the podium in most races, unless it's a small race.
但即便如此，对我来说，出去跑出一场好的体验依然很重要。
And and yet, it's still important to me to go out and have a a a good experience.
举个例子，如果你需要调整目标，我记得在澳大利亚参加的那个‘疯狂200’赛事。
And if you have to reset your sights, as an example, I remember the Delirious two hundred in Australia.
我出去训练时知道那边的赛季情况不一样，也做过一些研究，觉得气温应该还行。
I went out and I was training knowing that the season was different there, but also having done some research and figuring temperature wise, it was gonna be decent.
我当时想，华氏七十度左右吧，挺好的。
I was thinking like in in Fahrenheit, oh, it's gonna be in the seventies, which fine.
在七十度的天气里，我完全可以跑一整天。
I can go out and run all day in the seventies.
也就是二十三四摄氏度的样子。
And so 23, 24 degrees, something like that, Celsius.
结果我一到那儿，天可真热。
And and I showed up, and it was hot.
温度高达八十多、九十多华氏度，还特别潮湿。
It was, you know, high eighties, nineties, and humid.
第一天跑了一半，我就意识到，天哪，我快到极限了，胃里翻腾，整个人都不好了。
And I partway through the first day, I I I know the one of these experiences where, oh my god, I am just on that border of throwing up my calories and just started to have a really bad time.
像这种超马比赛，我可不想把吃进去的东西全吐出来。
And an ultra like that, I don't wanna throw up calories.
那就不用再把吃下去的东西吐出来，还搞得脱水了。
I don't have to then have to re ingest them and lose my hydration and all that.
虽然我当时排在前面一点，但也没领先多少人，我意识到要是硬撑下去，只能放慢速度，改走爬坡了。
So I ended up even though I was I was somewhat near the front, not that the many many people in the race, and I thought to continue through this, I'm gonna have to back off a little bit and just power hike for a while.
我记得有段路是爬到沙丘顶上，一到那儿就吹来一阵小风，我赶紧伸手去感受，就想多凉快一会儿。
I remember going to the tops of you come to the top of a sand embankment somewhere, and I would get this this little bit of wind, and I put my hand out and just try and soak this in just to cool off a little bit.
我原本的预期和实际经历，差距还挺大的。
And so my expected outcome and my actual outcome were a little bit at odds.
但说实话，我在那场比赛里结识了不少人，相处得特别好，真的玩得很开心。
But I tell you, I had some of the best connections with people, and I enjoyed that race tremendously.
虽然again，我没能像自己希望的那样完赛。
Even though, again, I didn't go I didn't finish exactly as I as I had hoped to.
但我还是坚持到了终点，说到底，对大多数人，尤其是业余跑者来说，不管你排第10%、20%、30%、40%、50%，其实都没那么重要。
But I, you know, I got to the end of it, and again, for me, and for I think most runners, especially recreational runners, whether you finish in, you know, the top 10%, 20%, thirty, forty, 50, whatever, it almost is irrelevant.
真正的目标，是挺过这场挑战，像我那次一样，征服那些真正难熬的关卡。
The the goal is to get through the event and be able to get on top of some of the big challenges like I had with that particular race.
所以我觉得，能在困难的时候调整心态，依然把它当成一场胜利，这其实体现了一个人的品格。
So I think it shows character to me to get to a point where it's hard or you have to readjust and still make it a win.
因为无论结果如何，真正赋予它意义的，往往都是你自己。
Because all the meaning attached to whatever outcome it is, usually just comes from you.
对吧？
Right?
没错。
Mhmm.
根本没人对你抱有什么高期待。
There's no grand expectation that you're gonna have to do something.
只是我们对自己有点期待罢了。
It's a little bit expectation of ourselves.
非得在某个时间点完成。
Hit this arbitrary time.
设定目标当然很好。
It's great to have goals.
达成目标的感觉真不错。
It's great to hit them.
我确实有目标，你知道的。
I you know, I've got goals.
我喜欢在特定时间点完成某些事，我也确实做到了。
I'd like to I like to hit certain times, and I've I've got them.
但如果事情出了偏差，你刚才说得特别好——对自己温柔一点。
But if it gets away from me somehow, you said it very very nicely, you you be kind to yourself.
太棒了。
Hey, great.
你会因此一直责怪自己吗？
You're gonna beat yourself up about that for a while?
你穿上跑鞋，出去跑上一段，这本身就已经很好了。
It's it's, you know, you're putting on some running shoes and going out and covering some distance.
其实没那么重要。
Really doesn't matter that much.
不会。
No.
确实不重要。
It doesn't.
重要的是，你有没有度过一段有质量的时光？
What does matter is did you have a quality time?
你有没有对自己、对身边的人、对一起训练的伙伴、家人或孩子，产生过积极的影响？
Did you make a positive impact on on yourself, on the people around you, on the folks who you are who you train with, or your family, or your children, or something like that.
有。
Yes.
对我来说，这才是最重要的部分。
That's to me, that's the most important part.
这一点是能看出来的，比如我看过你参加过各种比赛。
And that comes through, like, when when I look at you at I've seen you at a variety of different races.
对。
Yes.
不管你那年跑的是不是一百英里、一百零八英里，或者负责八个补给站，那天深夜你经过的时候，我们正在做饭，我觉得你特别专注、特别清醒。最近几个月，‘觉知’这个话题反复出现，因为我觉得我们现在生活在一个特别容易分心的世界里。
And whether you were running it year, we're at at a 100 mile, 108 managing an eight station, and you came through and it was late at night and we're cooking food and I think you are so present and aware and I think this whole part of awareness, this is this topic of awareness has come up quite a few times in recent months because I think we live in a very distracted world right now.
对。
Mhmm.
能专注于当下正在发生的事，真正去感受它，就像我们现在坐在这儿，彼此都完全在状态中。
And being able to focus on what's happening here in this moment and actually soak it all in and it's you and I sitting here right now, we're fully aware.
在当下。
Present.
是的。
Yeah.
我们不会去想过去或未来，但如果你能在跑步这样的环境中做到这一点，那种快乐是完全不一样的，而且你会感觉身心更加连贯。
We're not thinking about like the past or the future but it's and I think if you're able to do that in a raised environment, that brings a whole another level of joy, but it also feels like you're more connected with body and mind at that point.
百分之百。
A 100%.
我觉得，能真正活在当下，这种能力太重要了。
I I think that that ability to, just be present.
纯粹的感恩，真的值得好好说一说。
There's there's a a lot to be said for just pure gratitude.
我们今天能出来跑山，走一走欧文的山路，是不是挺幸运的？
Aren't we lucky we got to go out and get on a trail and navigate part of the hills of Irvine today?
对。
Mhmm.
我们是不是挺幸运的？
Aren't we lucky?
我跑步的时候，会特意停下来，好好感受一会儿。
I will very intentionally during a run just appreciate for a moment.
你具体是怎么做的呢？
How do you go about that though?
因为可能有些听的人会想，我出去跑步，有时候状态好，有时候特别累。
Because there might be some people listening or like, when I go out on a run, some days it's good, some days it's challenging.
对。
Mhmm.
你该怎么持续保持这种感恩和欣赏的心态呢？
How do you still navigate that gratitude or that appreciation?
这是有意识的。
It's intentional.
你只要确保把它变成你日常的一部分就行。
You you just make sure that that's a part of the practice.
真是太好了。
Thank goodness.
今天可真热啊。
Boy, it was hot out today.
咱们能有机会在这样的高温下训练，真是幸运。
Aren't we lucky we got some heat training at?
说到底，就是这么回事。
That's that's literally it.
天哪，真是的。
Oh my oh my gosh.
下雨了。
It's raining.
我住在温哥华，所以经常在雨里跑步。
I live in Vancouver, so I run-in the rain all the time.
我觉得这简直太棒了。
And I think this is glorious.
你可能会想，哎呀，我会被淋透的。
You think, oh, it's I'll be all wet.
是的。
Yeah.
你确实会被淋透。
You will be all wet.
那就接受吧。
Embrace it.
你猜怎么着？
Guess what?
你就能这么做。
You get to do that.
你可以把躲水坑当成游戏，但到某个时候，你干脆放弃，直接踩着水坑往前冲。
You can make it a game to avoid the puddles, and then at some point, you just give in and you just start plowing through the puddles.
这两种玩法都很有意思。
And those are both fun games to play.
这其实又是利用了你对自己跑步或训练感受的掌控力。
And that's, again, taking advantage of the fact that you have control over how you feel about your run or your training.
你会不会觉得失望？
Could you be disappointed?
你当然可能会。
Could you be yeah.
当然会，完全有可能。
A 100% you could.
但同时，这也可能是你最棒的一天。
But also, it could be the best day ever.
我跟一些企业团队合作的时候，他们一进来，你就能看出来，天哪，这是干嘛来了？
When I when I work with groups, corporate groups that I that I work with, they come in, and you can tell, like, oh my god.
我们到底在这儿干什么？
What are we doing here?
我得来这儿，没办法。
This is I had to be here.
我真的必须来这儿。
I have to be here.
我完全理解。
And I get it.
大多数像我这样的人，我管它叫‘聪明的老鼠’——咱们先说说老鼠吧。
And most people who are what I'll call smart rats, we'll go back to rats here for a minute.
我就是一只聪明的老鼠。
I'm a smart rat.
我会观察一下，想办法找条捷径，或者逃出去的路，之类的。
I'll take a look and try and figure out a shortcut or the way out or whatever.
如果我面前坐了一屋子我称之为聪明老鼠的人，我特别喜欢这样。
I I I'll be and if I have a room full of what I would call smart rats, I love that.
因为聪明老鼠嘛，如果你说，嘿，咱们有两个小时或者三个小时的时间，
Because smart rats, if if you say, hey, we got two hours here or three hours.
不如咱们干脆把这时间用得值当点？
How about we just agree to make it worthwhile?
你们觉得怎么样？
Are you open to that?
他们通常会说，其实，是的。
And they say, actually, yeah.
你能怎么说呢？
Because what are you gonna say?
不行。
No.
我不愿意这么干。
I'm not open to that.
我就说，好吧。
I'm like, well, Yeah.
太好了。
Great.
所以聪明的人会说，好。
So smart route will say, yeah.
我愿意。
I'm open to that.
太好了。
Great.
那我们要怎么做，才能让这次变得值得？
So, what do we what do we have to do to make this worthwhile?
我们要怎么做，才能让大家觉得这是一次成功的经历？
What do we have to do to make this into something that you think that was a win?
培训也是同样的道理。
Same thing with training.
我们要怎么做，才能让你觉得，这件事真的在带你去你真正想要的地方，是你自己有意选择要走的路？
What do we have to do to get to a point where you think, this is this is leading me somewhere that that I want to go, that I'm intentionally putting out there to go.
面对一群聪明又爱怀疑的老鼠，那些心里嘀咕‘天哪，真的吗’的老鼠，
So with a group of smart rats, skeptical rats, rats who think, oh my gosh, you know.
你把它们召集起来，给它们一个邀请，同时强调一点：你可以自己决定结果。
You get them and you offer them an invitation and and and highlight the fact that, look, you can create your own outcome.
你可以在后院做家务时享受一整天，也可以在迪士尼乐园里过得一团糟。
You can have the best time in the world doing chores around the yard, and you can absolutely suffer through a trip to Disney World.
别人觉得这应该是梦想之旅，
It's supposed to be the dream trip.
但你回来后还是能抱怨停车难、排队久、各种不顺。
You can come back and complain about the parking and the lines and the whatever.
或者，你也可以选择，不管做什么，都当成是人生中最棒的一天。
Or you can again decide that whatever you're doing is the best day ever.
所以，创造优质体验的可能，从每一次出发的那一刻就存在了。
So that that potential for creating a quality outcome exists at the beginning of every single run.
每一次跑步都是如此。
Every single run.
我特别喜欢你这样表达，就像你之前提到的，Floris，我知道你对冷暴露很感兴趣。
It is so I love how you're formulating this, and it almost like earlier you mentioned like, hey, Floris, you're I know you're into cold exposure.
是的。
Yeah.
我发现自己在刚开始时确实挺难的，但冷暴露确实很有益处。
And and one of the ways, like, that I have found it to be beneficial, at the beginning, it is indeed challenging.
对于那些还不太了解的人，也可以循序渐进地适应冷暴露。
However, you can even for those listening who are maybe less familiar with it, you can ease into cold exposure.
明白。
Mhmm.
比如，你先洗个热水澡，最后十五秒改用冷水，第二天延长到二十秒，再下一天到三十秒。
So for example, you just take a warm shower and you finish the last fifteen seconds cold or like medium and then the next day twenty seconds, the next day thirty seconds.
就像大卫·戈金斯说的，不管你喜不喜欢他，他总在讲要让心灵长出茧子。
You like David Goggins, like, is talking about, like love them or hate them, but he talks about callusing the mind.
但你实际上让这个过程变得轻松了，两周后你就能完全适应冲冷水澡，而且一点都不觉得难受。
But you literally make it easier that in the next two weeks, you're able to take a full cold shower and you're okay with it.
这一点我觉得特别重要，如果你能在生活的其他方面也做到这样——不被寒冷或高温左右，而是坦然接受它。
And that part, I think, if you can do that in different areas of life that you're not so much affected by by the cold, by the heat, and you just embrace it.
比如堵车的时候，没错。
So even when there's traffic Yeah.
你坐在车里，反而觉得这是难得的独处时光，甚至有点享受，而不是一味地烦躁抱怨。
You're sitting in traffic and you're like, you're actually finding joy in it and you almost celebrate like just having a moment to yourself versus, like, hating that part.
你之前说的那些，真的说到点子上了。
And I you're so spot on in what you mentioned earlier.
我最近在欧洲，回来的时候东海岸正好遇上暴风雪。
I think so I came I was in Europe recently, and on the way back, there was a snowstorm on the East Coast.
航班取消了，而且一连取消了两班。
So the flights canceled, and two flights canceled.
我还有第三个选择，就是经由土耳其转机，但中间要等十三个小时。
And I I had the third option, which was flying through Turkey, but it involved a layover that was thirteen hours long.
你可以硬扛过去，也可以尽量把它变成好事。
And you can suffer through it, or you can make the best of it.
当然了，我选择了把事情往好的方面看。
And, obviously, I chose to make the best of it.
这样挺好。
That's fine.
既然已经决定了，那就干脆一路走到底。
You know, once you sign up for it, go with it.
你看，你都到这儿了。
Like, hey, you're here.
好好利用这段时光吧。
Make make make the best of it.
说到寒冷，我一周前，或者十天前，跟周日跑步小组一起去跑了步。
The cold things is I went on a run with my Sunday runner group a week ago, ten days ago.
那会儿温哥华的天气，简直像春天一样。
And we it Vancouver spring weather.
今天阳光明媚，我们往上走，可天气特别冷，真的很冷。
It's a beautiful sunny day, and we go up, but it's cold, quite cold.
我们从塞普雷斯山开始出发。
And we're starting at Cypress.
我们要爬到一个叫圣马克的地方，一路上有不少陡坡。
We're going up to a place called Saint Mark's, and there's quite a bit of climbing.
路有点技术性，不太好走。
It's kinda technical.
我和几个朋友一起，路上总有人提议去游泳，附近有条小溪和一片水塘，四周全是雪。
I'm with several friends, and there's always a conversation about going for a swim on the way, and there's a stream and a body of water, and there's snow everywhere.
但水塘里有几处没结冰的水面。
But in the in the in the pond, there's a couple open patches.
我们就在讨论，到底要不要跳进去？
And we're we're talking about, you know, are we gonna go in or not?
因为根本没地方换衣服。
Because there's no changing room.
你基本上得脱光衣服，然后就跳了。
You pretty much gotta strip down and Yeah.
穿着啥就直接下水吧。
Go in with whatever you're gonna go in.
你们这做法真够加拿大的。
Very Canadian of you.
确实如此。
It was.
下水后感觉特别爽。
And it does feel good.
真的特别舒服。
It feels good.
对吧？
Right?
感觉特别好，我从来都没后悔过跳进去。
You have a good and and you know, I've I've never regretted jumping in.
虽然挺麻烦的，但还是跳了。
Even though it's a hassle, you jump.
我当时和朋友帕特还有艾莉在一起。
So I'm there, with my friend Pat and, Ellie.
我和艾莉都下水了。
Ellie and I are are in.
我们还在考虑要不要下去。
And we're considering going in.
我们聊得最多的是，到底要往多深的地方去？
Some of the conversation is how deep is it that we're gonna go?
就在我们犹豫的时候，艾莉指着那边说：‘看，冰上有个洞，大概这么大。’
And while we're deciding, Ellie points out, oh, there's a hole in the ice over there that's about this big.
你干嘛不从那儿下去？
Why don't you go into that?
她一开始是开玩笑的。
And she was first joking.
我说，这主意不错。
And and I I said, that's a great idea.
突然间，感觉这事挺有意思、挺好玩的。
Suddenly suddenly, it looked fun and interesting.
我能钻进那个冰窟窿里去。
Like, I get to go into this hole in the ice.
于是我心想，行吧。
And so I'm like, well, okay.
对啊。
Yeah.
我决定去了。
I'm in.
她却说，哎呀，我刚才只是开玩笑，你真要跳进去？
And then she's like, oh, I was just kidding, but you're actually gonna go in there?
我说，对啊。
I'm like, yeah.
我去。
I am.
太棒了。
That's great.
我想拍张冰洞的照片。
I'd love to get a picture of the hole in the ice.
待会儿给你看。
I'll show it to you after.
冰洞的照片。
The picture of the hole in the ice.
艾莉说：嘿。
And Ellie's like, hey.
我也要下去。
I'm gonna go in too.
于是我们都下去了。
So we both go in.
帕特平时从不下水，但他看见我们后说：‘凯丽，我也得下去。’
And Pat, who never goes in, sees us and he says, Kerry, I need to go in as well.
你能给我拍张照吗？
Will you take a picture of me?
我说：当然可以。
I'm like, sure.
没问题。
No problem.
结果我们所有人都决定跳进冰水里，原本觉得‘天啊，这太可怕了’，后来一想，反而觉得挺值得的。
So all of us opted in to the cold plunge, made the hard choice after reframing it from, oh my god, this would be horrible to get in the water.
你是在开玩笑吧？
Are kidding me?
外面全是雪，我们跳进水里，出来一身湿，还得回车里。
It's in the snow and we're gonna get in the water and come out and then I'll be all wet and go back to the car.
结果发现，其实挺有意思的。
It turned into it was fun.
我们玩得特别开心。
We had a great time.
我们直接跳进了水里。
We jumped in the water.
关键就在于换个角度看问题。
It's just reframing how you think about it.
这种心态真的会传染。
And it is so contagious.
对吧？
Right?
当然了。
Oh, yeah.
你身边的人，真的会深刻影响你面对困难的方式。
People you surround yourself with truly make an impact on how you navigate challenging situations.
你有没有觉得这其实是个挑战？
Do you even see it as a challenging situation.
对吧？
Right?
完全没错。
100%.
当我身边都是跑者、马拉松跑者的时候，我就注意到了这一点。
And I see that when I surrounded myself with like runners, with marathon runners.
我不再是那个怪人了。
I was not the crazy one anymore.
或者说是的。
Or Yeah.
和那些跑过更长距离的人在一起时。
With people who have done even longer distances.
你就成了他们中的一员，而不是觉得‘天啊，这太疯狂了’。我觉得这种感觉适用于很多不同的群体。
It's like you're one of them instead of like thinking, oh, this And I feel that that applies to many different different groups.
当你身边围绕着一群志同道合的人时，你会惊讶于他们能给你带来多少能量。
You surround yourself with a community of like minded people and you'll be surprised how much energy you can get out of that.
对我来说，跑步的社交部分特别吸引人。
For me personally, I like the social aspect of running.
如果要我定期出去跑一场高强度的跑，
For me to go out and on a regular basis, do a hard run.
有别人陪着，事情就变得
If I have people around me, it makes it so
确实如此。
much Yep.
有趣多了。
More interesting for me.
我喜欢跑步的时候听书或者播客之类的，
I I do like running and listening to a book or a podcast or something like that.
但如果有同伴一起分享这段经历，而且他们都很积极，就会轻松很多。
But if I have people to share the experience with, and those people are generally positive, it makes it so much easier.
没错。
Yep.
我最好的一些训练都是和一群人一起完成的。
So some of my best training has been with with groups of people.
我唯一一次专门进行速度坡道间歇训练，是和在加拿大认识的一群人一起，他们每天中午都会出去跑，最少也得跑十到十五公里。
The only time I've really done dedicated speed hill training where intervals is with a group of guys who I met in Canada, who at lunch every day go out and they run minimum kind of 10 k to 15 k at lunch.
我总看见他们从我身边跑过，看起来玩得特别开心。
And I kept seeing them go by, and it looks like they're having so much fun.
于是我就直接加入他们了，因为他们正好从我家门口跑过。
So I just ran in with them because they ran by my house.
我就问他们：你们是从哪儿来的？
I'm like, where are you guys coming from?
他们说：我们是从工商银行来的。
Oh, we're coming from ICBC.
你们也该跟我们一块儿跑啊，你们一般什么时候跑？
And you should come out with us sometime, like, when do you run?
每天这个时候。
At this time every day.
从那以后，我和他们一起跑了成千上万英里，度过了最棒的时光。
I've run thousands of miles with them since, and had some of the best times.
那种连续上坡跑两分钟，再冲下来，接着又往上跑的训练，一个人根本坚持不下来。
And doing that type of training where you're running uphill for two minutes straight, and then coming back down, then running back uphill, it's it's hard to do on your own.
但如果有几个不同水平的人一起，有人快一点，有人慢一点，再有个特别有干劲、带头的人说：‘咱们出来了，今天就得练！’
But if you've got a few people kind of varying levels, so someone a little faster, someone a little slower, and you've got a person there who's enthusiastic and a driver like, we're out here, we're gonna do it.
我就觉得，对，就是这样。
I'm like, that's it.
突然间，你就把这些事儿都做到了。
Then suddenly you are doing these things.
所以，速度训练——这才是我跑出最快10公里的关键。
So speed training, speech, that's where I get my fastest 10 k.
我们参加过一场‘阳光长跑’，温哥华阳光长跑，总共有五万四千人报名。
We had this sunrun, 54,000 people entered the sunrun, Vancouver sunrun.
可以组队参赛，每队取前十名选手的成绩，算个平均数。
And teams can enter, and a team requires the top 10 scores of the top 10 runners and they average those out.
我们这支队伍参加了成千上万支队伍的比赛，名字已经被刻在奖杯上好多次了。
And we would with thousands of teams, our team is etched on the cup of number of times.
这算是我为数不多真正‘赢过’的东西了吧，你知道的？
One of the only things where I've actually quote unquote won something, you know?
但那完全是靠大家聚在一起的那种劲头才做到的。
But it was just because of the energy of these folks getting together.
所以啊，找一个跑步团体，这才是你真正该去解决的事。
So, like, finding a running group, that is what you need to figure out.
找一群志同道合的疯子，一群爱折腾的人。
Like, finding a group of like minded fools and and folly folk.
听起来真不错。
Sounds lovely.
这可是个大事。
That's a big one.
凯瑞，你在TED演讲里鼓励大家设定一些荒唐的目标。
Kerry, you challenged people in your TED talk that set some ridiculous goals.
现在正在听的那些业余跑者，如果他们觉得自己年纪太大、速度太慢，或者没什么天赋，你有什么建议给他们？
For those recreational runners listening right now who might be thinking, I'm too old, I'm too slow, like, I'm not talented, what advice would you have for them?
我想换种方式来说这件事。
I'm gonna go at this slightly differently.
我有幸花时间接触过一位可能是史上最传奇的跑者——安·特雷森。
I've been fortunate to spend some time with maybe one of the most legendary runners of all time, Anne Trason.
她拿过十四次西部山区赛的冠军。
14 time winner of Western States.
我视她为朋友。
I consider her a friend.
她近年来遇到了一些健康问题，年纪也大了一些。
And she's had some health challenges, and she's a little older.
最近，她在新年期间参加了第六届六日赛。
So recently, she ended up entering a the sixth day over New Year.
一个曾经顶尖的跑者，现在得靠助行器才能参赛，这确实是个不小的转变。
And she's using a walker for somebody who's, you know, a top of the food chain runner to make that adjustment is a little bit of a shift.
她做的一件事就是坚持参加，并且享受其中的乐趣。
And, one of the things that she has done or does is shows up and commits to having having fun with it.
她的速度可能不如从前了，目标也变了。
Her pace might not be what it what it was, but and her goals shift.
她最初打算挑战50公里。
I think originally, she had decided she was gonna try and do 50 k.
后来目标延长到了超过50公里，再后来又越走越远。
And then that shifted to farther than 50 k, and it shifted to farther and farther.
她就是一直往前走，从不停下。
She just kept going.
最近她又参加了一次。
Then she did another one recently.
那可是个大惊喜，我觉得。
The jackpot, I think.
就是阿什莉·保尔森创下100英里纪录的那场赛事，我想是同一场。
The same one, I think, where Ashley Paulsom set the 100 mile.
安妮当时带着她的助行器出现在那里。
And Anne was out there with her walker.
她最初的计划是，在一段时间内完成50英里。
And the goal was originally, I'm gonna hit 50 miles over a period of time.
好像是花了两天左右的时间。
Think it was two days or something like that.
结果她走了72英里，还穿着一套独角兽连体衣之类的服装。
And she ended up going 72 miles, half it dressed in a unicorn onesie or whatever.
某种程度上，你可以自己选择怎么玩得开心。
So you can choose your own fun in some in some sense.
我知道这对她来说很有意义，是她真正看重的东西。
And I know that she had value from, like, for her that has meaning.
她现在还有别的目标，比如去爬一座山。
Like, she has other goals right now to go and do to to climb a mountain.
时间不重要，重要的是去南美洲爬一座山。
It doesn't matter the time, but to climb a mountain down in South America.
她现在换了一辆新的助行器，目标和标准也一直在变。
And she's gotten a different walker now that's that that so older, shifting goalposts, shifting guidelines.
只要你能在截止时间前完成，哪怕没完成，只要走出去、走了一段路，就是成功。
And it it as long as you're able to complete within the cutoff, or even if you don't complete within the cutoff, just getting out there and covering some ground is a win.
那我要怎么劝一个陷入困境的人去尝试点新的东西呢？
So how do I tell someone who's in a rut to to do something different?
我简单说说那个燃烧人50公里赛。
I'll talk briefly about the Burning Man fifty k.
我一般不会重复参加同一个比赛。
I do I do very few races more than once.
我会去跑一次，之后可能回来再帮忙配速。
I will go and do the race, and then maybe I'll come back and paste it.
我确实给以前跑过的比赛当过配速员。
I've paced races that I've run before.
但我通常不会重复参加，因为我喜欢新鲜感。
But I usually don't go back and do another one because I love novelty.
我喜欢尝试各种不同的事情。
I love doing different different things.
所以那个火人节50公里赛，我已经参加过十多次了，大概十二次左右吧。
So the Burning Man fifty k is a race I've done more than 10 times, 12 times, something like that.
这其实算不上一场正式的比赛。
And it's not really a race.
我第一次参加的时候，正是这项赛事刚推出的那几年。
The first year I I did it, it was one of the first years they offered it.
这项活动是由一位叫谢丽·贾尼克的人组织的。
It's run by called her Cherry Bomb.
谢丽·贾尼克。
Sherry Janik.
她是我的朋友，有个营地叫‘粉红闪电’。
She's a friend of mine who has a camp called Pink Lightning.
我还记得第一次开车去火人节，就是为了赶在比赛开始前到达，凌晨五点到那儿，把车停在起点附近，下车就直接跑起了50公里。
And the I remember rolling up the first time, driving to Burning Man just to get there in time to get to this thing, and rolling up at 5AM and parking my car, actually where they were starting it, getting out of the car and running 50 k.
后来我试过好几种不同的方式参加这个活动。
And I've since done it in a number of different configurations.
我扮成火枪手，带着剑，跟别人打闹。
I've dressed up like a musketeer and brought swords and fought people.
我穿过一半的西装跑过全程。
I have I've run it in half of a suit.
我蒙着眼睛，扮成一只老鼠跑完全程。
I've run it literally blindfolded as a mouse.
我打扮成了一只老鼠。
I dressed up as a mouse.
我还穿上了反光背心。
I put a safety vest on.
我拿了一根拐杖。
I had a cane.
我总是在早上五点左右，比赛开始前停下脚步。
I I I stopped in the morning of starts about 5AM.
我走到离起点不远的地方就停下了，那边正在播通知。
I stopped when I was within earshot of the of the start where they were making announcements.
我戴上眼罩，从比赛开始一直戴到结束，都没摘下来。
I put a blindfold on, and I kept the blindfold on from the beginning until the end of the race.
我根本没打算让谁带我、领我走什么路线，你知道的，完全没这回事。
And I had no plan of this is, you know, I'm gonna have this person take me this.
我什么安排都没有，一点都没有。
I had none I had none of that.
我就闭着眼，靠感觉往前走，直到碰到一个东西——后来才知道那是音响，我才明白，哦，原来这儿就是终点。
I just had my eyes closed, and I was just feeling my way until I got I hit a thing, which actually was the speaker, and I figured, okay, that's where it is.
但周围还有好几百号人呢。
But there's several 100 other people.
于是我找到他们，随手拉住一个人的手，问：‘你也是来参赛的吗？’
So, I found them and I just sort of grabbed someone's hand and I'm like, are you running the race?
是的，我是。
Yes, I am.
我问他们，你有没有什么特别的目标或者配速计划？
I said, you know, do you have any particular goal or pace in mind that you're running?
结果我碰到一个人，他根本没打算一上来就拼命冲。
Oh, well, you know, and I found somebody who was not committed to I'm gonna go out there and just hammer it from the get go.
我就问他，我能跟着你跑一段吗？我们达成了默契。
And I said, can I just hold on to you while we're running so that I can, and I had an agreement?
我本来不想一直拖着别人，但最后从头到尾都和他一起跑了下来。
I didn't wanna keep someone the whole time, but I ended up running that from beginning to end.
我觉得前后大概有九个人帮我带过路。
I think I had about nine different people who guided me.
有一个人陪我跑了很长一段，后来在补给站，有人问我：你这到底是怎么回事？
In fact, one person guided me for a good distance, and at some point at an aid station, someone asked me a question like, you know, what what do you what's the story here?
因为他们知道我以前跑过这场比赛。
Because they knew I'd run this before.
我就说，我想试试不一样的方式。
And and I said, well, I wanted to try something different.
我和我一起跑的那个人说：什么？
And the the person I was running with, he was saying, what?
你其实不是盲人？
You're you're not actually blind?
我说：不是。
I'm like, no.
我不是盲人。
I'm not.
天啊，我完全不知道。
Oh, I had no idea.
所以你完全可以尝试不一样的方式。
So you can make something different.
另一个让我印象深刻的，就是别人总问我：你怎么做到的？
The the other one that stands out is, again, how do you do this?
这跑法我根本没打算一开始就冲到底。
It's not a run that I care about having, you know, like, not gonna try and finish at the at the start.
我想有个靠谱的体验。
I I wanna have a quality experience.
所以我决定打扮成清教徒的样子。
So I decided I would dress as a puritan.
我举着牌子，上面写着：我反对这一整套做法。
And I carried signs that were like, I disapprove of this whole thing.
就是这种类型的牌子。
That type of thing.
这主意太糟了。
This is a bad idea.
末日还没到呢，傻瓜们。
The end is not near ye fools.
我一直在整理牌子，结果这根本是个环形路线。
And so I kept straightening the sign and and it's a it's a a loop.
我逆着车流跑在这条环线上，一路嘲讽迎面而来的每个人。
And I ran against traffic on the loop and heaped scorn on everyone coming the other way.
总有一些人特别兴奋，因为他们看到我好几次。
And there'd be these people who get all excited because they'd see me see me a couple times.
我还是穿着清教徒的服装在跑，鞋上还带着金色的扣子。
I'm still running dressed in my puritan, you know, gold buckles on my things.
我一边跑，他们一边想跟我击掌，我可不买账。
I'm running along and they'd be trying to give me high fives and I would have none of it.
别想了。
Like, not.
等我跑到终点时，已经有好多人因为看到那个到处指责他们的清教徒而激动不已。
And, by the time I got to the end of that of that race, I had all these people who were so excited that the puritan was out there heaping scorn on them and judging them.
所以你总能换个不一样的做法。
And so you can always do something different.
走一条不一样的路。
Take a different route.
带个别人一起。
Bring someone else along.
戴顶滑稽的帽子。
Wear a funny hat.
这是挺有趣的一件事。
Wear This is one of the funny things.
有时候我根本没做好准备就出去跑步了。
I will go for a run sometimes when I'm not prepared to go for a run.
我就穿着衬衫，反正就是正装，或者直接赶去参加聚会。
So I've got my, you know, my dress shirt on and whatever, or I'll show up to do oh, you're meeting out at this.
我没时间回家拿东西，但随便拎个塑料袋，装点零食就能出门。
I haven't had time to go home and get my stuff, but I can throw a plastic bag together with a couple snacks in it, and I'll show up.
大家都穿着专业装备。
Everybody's in their kit.
他们穿着运动背心、索罗门的装备，还带着登山杖。
They're wearing their, you know, their One Directions and their Solomon vest, and they got all their poles.
我却拎个塑料袋，穿着夏威夷衬衫就来了，他们简直不敢相信：你认真的？
And I show up with like a plastic bag and a Hawaiian shirt or something, and they're like, are you kidding me?
我就说，别闹了。
I'm like, no.
我觉得应该不错。
Think it'll be good.
肯定没问题的。
It should be fine.
你出去跑就是了。
And you go out and run.
这样反而变得特别有意思，也挺好玩的。
That becomes memorable and fun.
那你平时怎么打破这些单调的感觉呢？
So what do you do to break through those little things?
可以试着换个方式，或者带个朋友一起，甚至约个完全不适合这种场合的人来，突然间就变得有趣了。
Something different if you want, or bring a friend along, or invite someone who's, you know, wildly out of place for some reason, and all of a sudden it becomes fun and interesting again.
比如你跑过好多次的路线，对没来过的人来说，却成了最让人兴奋的事。
Like a course that you've done a whole bunch of times is suddenly the most exciting thing ever to someone who hasn't been there, who hasn't done that.
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