Hi fellow runner,  嗨，各位跑者，

Simply running 26.2 miles is a daunting task, so the thought of trying to race a full marathon as fast as you can seems almost impossible – and probably a little crazy.
仅仅跑完 26.2 英里就是一个艰巨的任务，因此想要尽可能快地完成一场全程马拉松似乎几乎不可能——而且可能有点疯狂。

It’s no surprise then that training for a marathon is as much a mental battle as it as a physical one.
因此，马拉松训练既是一场身体上的较量，也是一场心理上的战斗，这并不令人意外。

During each workout and long run, most runners can’t help but think to themselves : “there’s no way I could continue running this pace for 26.2 miles.”
在每次训练和长跑过程中，大多数跑者忍不住想：“我根本不可能以这样的配速跑完 26.2 英里。”

Many beginners think this is a fear unique to their inexperience, but take it from someone who’s logged upwards of 140 miles per week, if your goal is to race hard and push your limits, marathon pace for 26.2 miles is hard to wrap your head around.
许多初学者认为这是他们缺乏经验的独特恐惧，但来自每周训练超过 140 英里的人的建议是，如果你目标是全力比赛并突破极限，那么 26.2 英里的马拉松配速会让你难以理解。

The secret is, you should almost never feel like you could run a full marathon at goal pace in training.
秘诀在于，你几乎永远不会觉得能在训练中跑完整场马拉松的目标配速。

If you do, it’s likely your goal is far too easy.
如果你真的这么觉得，那很可能你的目标是太容易了。

In this email, we’ll delve into exactly why you shouldn’t feel like you could maintain goal pace for 26 miles in training.
在这封邮件中，我们将深入探讨为什么你不应该觉得能在训练中保持 26 英里的目标配速。

Hopefully, understanding some of the science and physiological principles behind this fact will give you confidence and help you train intelligently.
希望了解这一事实背后的科学和生理学原理，能让你更有信心，并帮助你进行智能训练。

Accumulative fatigue  累积疲劳

I talked about this last weekend, but one of the most important concepts to remember about training is that an individual run or workout does not occur in a vacuum.
我上个周末已经谈过这个话题了，但关于训练有一个最重要的概念需要记住，那就是单次跑步或训练并不是在真空中进行的。

The stress and tiredness from your previous workouts impacts your performance on a particular day.
你之前训练带来的压力和疲劳会影响你当天的表现。

This accumulation of stress and tiredness is what coaches call accumulative fatigue.
这种压力和疲劳的累积就是教练所说的累积疲劳。

Accumulative fatigue is a critical component of proper marathon training, so it’s not a bad thing.
累积疲劳是正确马拉松训练的关键组成部分，所以这并不是坏事。

Accumulative fatigue enables you to practice running with low glycogen levels and simulate running on tired legs.
累积疲劳使你能够在低糖原水平下练习跑步，并模拟在疲惫的腿上进行跑步。

In fact, a solid marathon training plan will often specifically try to make you tired before your important workouts and long runs.
事实上，一个扎实的马拉松训练计划通常会特别试图在你进行重要训练和长跑之前让你感到疲惫。

The problem many runners face during marathon training is that it’s difficult to quantify accumulative fatigue.
许多跑者在马拉松训练中面临的问题是，累积疲劳很难量化。

Unless you’re extremely sore or tired heading into a workout, it’s something that is easy to forget.
除非你在进行训练前极度酸痛或疲惫，否则很容易忘记这一点。

Just because you feel fresh heading into a run doesn’t mean your previous training runs have no impact on your upcoming workout.
仅仅因为你在跑步前感觉状态良好，并不意味着你之前的训练跑对你的即将到来的训练没有影响。

By design, you should be tired.
按设计来说，你应该感到疲惫。

However, on race day you’ll be fully tapered and rested.
然而，在比赛当天你会完全减量并得到充分休息。

Unlike your long runs and workouts, you won’t have a 40-90 mile week in your legs and you won’t have tired yourself out from a killer, long workout just a few days before.
与你的长跑和训练不同，你不会在腿上经历 40-90 英里的周训练，也不会在几天前进行一次毁灭性的长时间训练后感到筋疲力尽。

While this rested feeling can’t be quantified, it is very significant to how you’ll perform on race day compared to regular workouts.
虽然这种休息感无法量化，但它对你在比赛日的表现与常规训练相比非常关键。

A helpful trick to help you factor in accumulative fatigue is to think of your workouts and long runs starting at the distance you left off at the previous day.
一个有助于你考虑累积疲劳的技巧是，将你的训练和长距离跑步从你前一天结束的距离开始计算。

For example, if you ran a total of eight miles on Saturday, with a portion of that being at steady or marathon pace, you’d be starting Sunday’s long run at mile 8.
例如，如果你周六总共跑了八英里，其中一部分是以稳定或马拉松配速跑的，那么你将在周日长跑时从第八英里开始。

Therefore, the last miles of your 18 mile long run on Sunday would actually be miles 8 through 26.
因此，你周日十八英里的长跑中，最后几英里实际上是从第八英里跑到第二十六英里。

Glycogen stores  糖原储备

Related to accumulative fatigue is that training for a marathon continuously depletes your glycogen stores, which means you won’t start every workout or long run fully fueled.
与累积疲劳相关的是，马拉松训练会持续消耗你的糖原储备，这意味着你不会在每次训练或长跑开始时都充满能量。

As a result, you’re likely to experience the effects of running on low glycogen, which results in decreased physical and mental performance (yes, your brain needs glycogen too).
因此，你可能会体验到因糖原不足而跑步的效果，这会导致身体和心理健康状况下降（是的，你的大脑也需要糖原）。

For example, when your body starts to run low on carbohydrates, it will attempt to use fat as a fuel source.
例如，当你的身体开始缺乏碳水化合物时，它会试图将脂肪作为燃料来源。

This is good in training, as it will improve your ability to burn fat as a fuel source during the race.
这有助于训练，因为它能提高你在比赛中以脂肪作为燃料源的能力。

But from a performance perspective, you can expect to see about 15 percent decrease in performance when running at your aerobic threshold (roughly marathon pace) when burning fat as opposed to glycogen.
但从性能角度来看，当你以脂肪作为燃料而不是糖原时，在达到有氧阈值（大致是马拉松配速）跑步时，你的表现预计会下降约 15%。

Obviously, this 15 percent reduction in performance is going to make your workouts harder than they would feel on race day.
显然，这种 15%的性能下降会让你的训练比比赛当天感觉更难。

On race day, you’ll be fully fueled and your glycogen stores will be at capacity.
比赛当天，你会完全补充能量，你的糖原储备将处于满状态。

Not only will you have reduced training in the three to five days pre-race, but you’ll have consciously topped off your glycogen stores.
不仅你在赛前三到五天会减少训练，而且你会有意地补充你的糖原储备。

In addition, you’ll have ample opportunities to refuel during the race.
此外，你还有充足的机会在比赛中补充能量。

Very few runners take in as many calories during training as they do races.
很少有跑者在训练中摄入的卡路里像比赛时那样多。

Partially, this is due to availability since you can only carry or stash so much fluid and snacks.
部分原因在于携带或储存的食物和饮料有限。

Regardless, you’ll likely be taking in more calories during a race than any single training session and thus delaying glycogen depletion.
无论如何，你在比赛中摄入的卡路里很可能比任何一次训练都要多，因此会延缓糖原的消耗。

Adrenaline and support  肾上腺素和支持

Finally, it’s important to recognize the positive impact adrenaline and competition have on performance.
最后，重要的是要认识到肾上腺素和竞争对表现产生的积极影响。

You probably realize that it’s nearly impossible to run a 5k or 1 mile PR in practice (if you have strong PRs at these distances).
你可能意识到，在实际训练中几乎不可能跑出 5 公里或 1 英里的个人最好成绩（如果你在这些距离上有很强的个人最好成绩的话）。

When racing, you’re able to take your performance to a level impossible to reach on your own.
比赛时，你能够将表现提升到仅靠自己无法达到的水平。

While you can’t put a number on it, adrenaline and competition will make the race distance feel two-thirds of what it really is.
虽然无法量化，但肾上腺素和竞争会使赛程距离感觉上只有实际距离的三分之二。

The next time you start thinking about how you couldn’t possibly run another 10 miles at marathon pace during a workout or long run, remember these important concepts of marathon training and relax.
下次当你开始觉得在训练或长跑中不可能再以马拉松配速跑 10 英里时，请记住马拉松训练的这些重要概念，并放松下来。

Marathon training is supposed to feel this way and if it doesn’t, you’re not preparing yourself properly!
马拉松训练本该是这个感觉，如果感觉不是这样，那你没有正确地准备自己！

Coach Jeff at RunnersConnect RunnersConnect 的教练杰夫 Runners Connect  跑步者连接 jeff@runnersconnect.net

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