(1) Why I decided to write about my race thoughts? 為什麼我要寫比賽心得呢？
During my training, as a novice, I was curious about other runners' experiences in their "out of comfort zone" training process. It was great to find quite a lot of inspiring stories from instagram posts and running podcasts, but stories specific to preparing for one's first half marathon is not that easy to find. So, I'm hoping that I can contribute to that pool of people who are/will be in the same place where I was.
在準備半馬的過程中，很想知道有類似經驗的人是如何準備、所遇到的困難有哪些。Instagram上有不少勵志的故事，例如，如何不放棄路跑，幾年後成績是如何進步等。關於準備初半馬路跑的文章，我找到的大多是『裸跑初半馬』之類的心得。這完全不符合我的需求和個性啊。裸跑心態＋仰賴幸運之神眷顧，實在和我的原則（以及人生本質= =）大相逕提啊！希望寫出自己的準備過程能與有志一同的人分享囉！
(2) Why did I choose a half marathon? 為什麼我要選擇半程馬拉松(21 km)來比賽？
Long story short, I have been very keen on improving my running performance ever since I started running for 5 K races in February 2017. However, I had little idea about what would be the best distance to achieve this goal. It turns out that, there is NO correct answer. So I decided to train along with my lovely husband for a half marathon in preparation for his first marathon.
我的終極目標是提升跑步的能力，讓5 K or 10 K 的速度提升。自己有查到說，不要一直都跑同一種距離，讓訓練有所變化更能促進身體的發展。於是我就加入
I will start this post with (i) what I have learned throughout the training process, then (ii) share my training approach and (iii) racing strategy, and will end with a short summary.
這次心得會分三大點來分享。(i) 過程中學到的東西，(ii) 我的訓練方法，(iii) 我的比賽方法。最後有個小總結。
(i) What I have learned throughout the training process 過程中學到的東西:
Sports training to me has been an anchor amidst uncertainties in life in the past years. I felt that I can work hard toward a concrete goal rather than just training for my body image (aka to have body definition), which is often very subjective and unhealthy mentally.
這幾年來，運動訓練漸漸成為我生活中不可或缺的定心丸（也可以稱之為 錨⚓️ ;P)。因為運動訓練有個時程，我可以設定目標、規劃訓練、努力執行。因為目標不是主觀的：肌肉大不大，身材好不好，所以能專注在累積付出。
Three major aspects that I have continued to grow from such a training are:
在持續的訓練中，三個我持續成長並受惠的面向是：
(a) Patience: Restless and anxious used to be good descriptors for me. I didn't like to wait for too long - I looked for immediate and fast result. If I couldn't reach my goal within my target time, I felt very stressful. Along with my PhD training and my passion for baking, I have gradually developed a philosophy that I hold dearly: hard work and persistence count. I no longer envy or chase after overnight success. Sports training is a great manifestation of this quality, and it reinforces the internalization and execution of such a quality.
耐心：在讀博士以前，我是一個沒耐心，凡事求快速效率的人。也容易被聳動的：裸考，臨時抱佛腳就有好結果的標題影響，認為那才是厲害的人。這幾年下來，經由博士的訓練，以及投入烘培後發現耐心的神奇之處，漸漸的開始發展出耐心的『美德』。而運動的訓練和比賽，讓我體悟到，用心投入和耐心的堅持，真的會看到成果。
(b) Perserverance: Sometimes I got asked why I don't get lazy on my training and why I wouldn't want to give up. Well, I do get "lazy" on my training sometimes, and that's usually when I don't feel comfortable or lack of energy to have a workout. I have also learned to identify it's whether physically incapable of a solid workout or I'm just finding an excuse to get out for an workout. If it is the later one, I would just talk myself into the workout and I usually feel AWESOME, WONDERFUL, REFRESHED, and ACCOMPLISHED after my workout because I not only feel stronger physically, but mentally as well (for being resilient and not giving up). Setting race goals and bravely working hard toward the goal without ever worrying about "failure" (fail to reach my target time or run slower than XYZ person) are the mechanisms I developed to hold myself accountable for exercises. This mindset has been applied to many other aspects of my life.
毅力：常常有人問我，在運動訓練的過程中會不會想偷懶？沒有什麼物質上的『獎勵』，為什麼我會想堅持？針對第一個問題，該運動但提不起勁去訓練的時候偶爾會有。這多半是因為睡眠不足導致身體想休息，或者天氣差到出門會很麻煩。如果只是因為『覺得麻煩』，我通常會說服自己還是把運動做完。說服方法例如：我先出門運動一點點看看，看狀況說不定可以不用做好做滿。這樣先說服自己出門後，通常都會開心的把運動做完。我也發現，通常運動完心情都很像刷新一番，並能感到一股成就感（克服自己心理障礙的成就感也在其中）。要讓自己不輕易偷懶的方法有很多種。我發現設定比賽目標（日期，速度等）能讓自己更有克服各種難關藉口的動力、勇氣和毅力！
(c) Toughness - in facing uncertainties from the environment and life: For races, I'm very result oriented - I would do what would work best to have a safe and good race. However, as we all know, weather and life are not always predictable - I may have a workout plan disrupted by life events, body conditions, or weather etc. So, I have gradually developed the capacity to adapt to uncertainties while still staying on track toward the goal instead of fixing onto a plan and feeling horrible about the uncontrollable. I have also gradually built the toughness to workout/race in various weather conditions.
韌性：在訓練過程中常會遇到的各種不確定性因素：比賽那天下雨怎麼辦，比賽那天太熱或太冷怎麼辦，這幾天月經來怎麼辦，家裡有事怎麼辦等等。這些不確定因素，本質上和生活、人生一樣，不完全可預測。於是我在運動中體悟到專注在做好能控制的變因，對於不可控制的因素就好好因應的好處。
(ii) My training approach (click here 按這繼續閱讀下集)
沒有留言:
張貼留言