[{"data":1,"prerenderedAt":672},["ShallowReactive",2],{"share-detail-en-struggling-runner-to-sub-3":3},{"story":4,"related":360,"translations":361},{"id":5,"title":6,"body":7,"description":326,"extension":327,"meta":328,"navigation":355,"path":356,"seo":357,"stem":358,"__hash__":359},"stories/shares/en/struggling-runner-to-sub-3.md","From Struggling Runner to Sub-3: My Bumpy Road to Breaking Three Hours",{"type":8,"value":9,"toc":312},"minimark",[10,14,19,27,30,34,39,42,49,53,56,61,64,69,73,76,79,84,89,92,95,99,102,109,114,117,120,126,131,137,142,149,155,160,167,172,175,178,184,189,196,201,204,208,211,214,220,225,228,231,236,239,244,251,257,260,265,270,273,279,282,286,292,295,298,301,306],[11,12,13],"p",{},"About my title—first, I must say I have no special talent, nor am I particularly hardworking. The title \"struggling runner\" truly suits me. But I never imagined my road to breaking three hours would be so rough, with constant setbacks and such bad luck. It's simply speechless. Well, let me start from the beginning—it's a very, very long running story, and I hope you'll have a little patience to read through it.",[15,16,18],"h2",{"id":17},"_01-how-i-fell-in-love-with-running","01. How I Fell in Love with Running",[11,20,21,22,26],{},"I actually liked running when I was young. In elementary school, middle school, and high school, I often ran from home to school. But at the time, I had no concept of speed or distance. Looking back now, it was only about two kilometers. I picked up running again around October 2016, because I read a book about runners' stories called ",[23,24,25],"em",{},"Running to the End is Flying: My Running Life",". The wonderful experiences of marathons and trail running by runners like Guan Yadi and Mao Daqing, and their complex inner journeys of transformation, rekindled my passion for running. This gave me an internal drive to run—call it the harmony of person and purpose.",[11,28,29],{},"My company at the time was located near the Olympic Forest Park, less than two kilometers from the south gate of the south park. The park was large, with great running tracks, lots of trees, and relatively clean air. Even with Beijing's occasional smog, it was still relatively suitable for running, unless the smog was severe. So I had the geographical advantage. As for timing—Beijing's winters often had smog, so I felt I should cherish every sunny day, and only running could live up to it. So in November, I advanced from occasionally running 5K or 10K alone once or twice a year to devoting more spare time to running. To find a community, I joined a Beijing running group on Codoon, joined a WeChat running group, and listened to the veteran runners. Only then did I start to learn about running every other day, considering weekly mileage, monthly mileage, and weekend long runs, and understanding some knowledge about running. That month, my mileage reached 100 kilometers, and I also attempted a half marathon distance for the first time.",[15,31,33],{"id":32},"_02-leveling-up-through-running-challenges","02. Leveling Up Through Running Challenges",[35,36,38],"h3",{"id":37},"level-one-the-40-likes-game","Level One — The 40-Likes Game",[11,40,41],{},"Speaking of challenges, in late December, I saw people posting in the group those \"one like = one kilometer\" images—a WeChat Moments like-collection game. I thought it was interesting, so I naively posted one too. That day, 40 friends liked it. I completed it over two days: 22 kilometers one day, a rest day, and the remaining 18 kilometers on the third day, which was also the day of my first official half marathon race. It was a park half marathon without Chinese Athletics Association certification. I knew nothing and foolishly started with the crowd, running at a 4:30 pace for over a kilometer—completely beyond my ability as a beginner runner at the time. Starting so fast, I immediately got a side stitch. It hurt so much; every step was painful. But I refused to stop. To complete the 18 kilometers, I jogged slowly with small steps. For the rest of the time, I could only endure the pain and jog at over six minutes per kilometer, completely unable to return to my previous comfortable pace of over five minutes. It wasn't until the last kilometer that I felt normal and could run faster. Near the finish line, music started playing, my mood suddenly became excited, and I even mustered some energy for a slight sprint, finishing in 2:05:52—10 minutes slower than my previous self-run half marathon. But I thought participating in races was quite interesting. This was my first level—the 40-likes game.",[11,43,44],{},[45,46],"img",{"alt":47,"src":48},"Image","/images/shares/struggling-runner-to-sub-3/612eb9b04948250a2d77808e241113b9.png",[35,50,52],{"id":51},"level-two-the-sub-330-wechat-avatar-game","Level Two — The Sub-3:30 WeChat Avatar Game",[11,54,55],{},"In May 2017, I ran my first marathon in Qinhuangdao, finishing in 3:52. I thought people who could run under 3:30 were amazing, and I wanted to train to run that fast. So, following others, I used a WeChat avatar that said \"Won't change avatar until I break 3:30.\"",[11,57,58],{},[45,59],{"alt":47,"src":60},"/images/shares/struggling-runner-to-sub-3/e0654c8b4d9cb146e2543fb09ebd0f5d.png",[11,62,63],{},"At the time, I didn't think using this kind of WeChat avatar was a big deal—it was just simple motivation. I felt 3:30 wasn't too far from me. Some people thought I was a bit aggressive, saying breaking 3:30 was quite difficult. But I thought I could do it. I ran a lot that summer, with many long runs. After work, I'd run directly to the Olympic Forest Park to train. Every other day, I'd run over 20 kilometers. I had no injuries and wasn't very tired. One morning, I was running laps alone at the Olympic Sports Center and set a new half marathon PB of 1:38. By September, at my second marathon, the Taiyuan Marathon, I relatively comfortably ran a 3:22 and successfully changed my avatar. This was my second level—the sub-3:30 WeChat avatar game.",[11,65,66],{},[45,67],{"alt":47,"src":68},"/images/shares/struggling-runner-to-sub-3/a7a7f745db9f869f9c75cbc7808a23d4.png",[35,70,72],{"id":71},"level-three-the-114-likes-game","Level Three — The 114-Likes Game",[11,74,75],{},"The next week at the Beijing Marathon, I ran 3:27, also relatively comfortably. In November, at the Qingdao Maritime Marathon, I set a small full marathon PB of 3:19. In early December, I participated in another WeChat Moments like-collection game—one like equals five kilometers, to be completed within a month.",[11,77,78],{},"This time it got a bit big. It was meant to stimulate myself to increase monthly mileage, because my previous maximum monthly mileage was only about 300 kilometers. Ignorance is fearless—I was foolish. As it turned out, enthusiastic friends gave 114 likes, which meant 570 kilometers. I knew this was approaching the monthly mileage of some professional marathon runners, but I firmly believed I could complete it and wanted to challenge myself. I took out a calendar, made a plan, and honestly ran 570 kilometers in December. Every weekend, I'd run a loop around Beijing's Third Ring Road auxiliary road—50 kilometers per loop. That month, I did it five times.",[11,80,81],{},[45,82],{"alt":47,"src":83},"/images/shares/struggling-runner-to-sub-3/996944dc83acf2e8b2eb94762e9f63b1.png",[11,85,86],{},[45,87],{"alt":47,"src":88},"/images/shares/struggling-runner-to-sub-3/d8a1979ae5219963e44e18e2cb57e2f3.png",[11,90,91],{},"At that time, it was near the end of the year and work was busy, with frequent overtime. I sometimes used my commute time too, often running back to my dorm after work. The distance wasn't too far—about five or six kilometers. But running the Third Ring Road every weekend was truly torturous. There was no training effect, fatigue accumulated without relief, the speed was very slow, and the joy that running used to bring was completely gone. I only thought about completing this damn mileage and getting through this month. Until the last day, the 31st, I still had 70 kilometers left. I had to finish it all in one go—50+20, running the Third Ring Road plus 20 kilometers at the Olympic Sports Center. The pace was very slow, over seven minutes, even eight minutes. At 11 PM, I was still out there jogging to make up the distance. Fortunately, I finally completed the 570 kilometers, but I started to develop running aversion. It didn't matter what the meaning was—it was just too consuming, and I no longer wanted to push myself so hard. This was my third level—the 114-likes game.",[11,93,94],{},"2017 was my first year of large-scale running, and also when my passion for running was at its highest. That year, I running-unlocked many routes that runners in Beijing revered: the Second Ring Road (first time in May, ran it a few more times later, not a big fan), the Third Ring Road (first time in August, have run it about 10 times so far—my favorite super-long loop route), and the Fourth Ring Road (unlocked in October at a running event, only once). The first three levels were all completed that year. I really didn't expect that the fourth level would take so long to clear for various reasons...",[15,96,98],{"id":97},"_03-wont-change-avatar-until-i-break-300","03. Won't Change Avatar Until I Break 3:00",[11,100,101],{},"In January 2018, at a running group annual dinner, people asked me if I had any thoughts about breaking three hours and how I would train in the future. At that time, I felt that maintaining training alone was enough—run as far as I could, without too many pursuits. Breaking three hours didn't have any special meaning for me. In February, I participated in an event to unlock the Fifth Ring Road. After running over 90 kilometers, it got dark and I got lost alone. I didn't want to continue, so it ended in failure—I can talk about that another time if I have the chance. In July, I ran 3:17 at the Shandong Haiyang Marathon. In November, at the Hangzhou Marathon, my condition was poor, I cramped, and ran very poorly, not even breaking 3:30.",[11,103,104,108],{},[105,106,107],"strong",{},"On the high-speed train back to Beijing, I discussed with a friend that ever-debated topic in the running community: Can an ordinary person break three hours in a marathon through regular training?"," I had always been running blindly and not training well, but I was quite confident at the time. I felt that although I was very ordinary, if I trained well for the next year, breaking three hours would be no problem. Overconfident and beyond help. Looking at the rapeseed flowers outside the window, the blue bricks and dark tiles, the various southern landscapes flying by and instantly disappearing, I felt a bit lost but also unconvinced. I didn't learn my lesson, and on impulse, I changed to a WeChat avatar that my friend had made for me long ago: \"Won't change avatar until I break 3:00.\" I had entered the fourth level.",[11,110,111],{},[45,112],{"alt":47,"src":113},"/images/shares/struggling-runner-to-sub-3/64a079cd16d203c9868889d8128c1190.png",[11,115,116],{},"After the Hangzhou Marathon, my knee was injured. I sought treatment from many places, took medicine, did some rehabilitation training, didn't run much, and ran very slowly. Sometimes when I really wanted to run, I'd slowly jog a few kilometers at six or seven minutes per kilometer, but I still felt knee pain. It was truly a kind of torture—the pain of wanting to run but being unable to run is something many runners know. By April 2019, the injury was gradually healing, and I resumed some normal training. Then I was lucky enough to get a spot in the Shanghai Half Marathon. I ran 1:31 with all my effort, ranking around 530th, just catching the pre-pandemic Shanghai Marathon benefit of direct entry for men in the top 600. So I planned to break three hours at the Shanghai Marathon, which was conveniently scheduled for late November, within my one-year limit. In June, I also ran the Lanzhou and Jilin marathons, both in poor condition, finishing just over 3:20.",[11,118,119],{},"Starting in July, I panicked a bit. If I wanted to break three hours this year, I had to train regularly and well. But training alone, I always had poor training effects and couldn't reach the necessary intensity. I was fortunate to participate in the Beihang University bathhouse interval training sessions a few times each week—the most pure training activity. Unfortunately, it couldn't continue as the pandemic began. In August, I joined the Guangming LePao Elite Training Camp, wanting to train well with the team and achieve my goal at the Shanghai Marathon. There, I met Coach Tian Yuqiao, whom I've followed to this day, and many good friends who trained together. The team atmosphere was great, and everyone's training enthusiasm was high. Although I was always at the back of the B group and sometimes dropped off, I still improved a lot. Training steadily with the camp, before the Beijing Marathon, my teammates were all actively thinking about breaking three hours at the Beijing Marathon. But I hadn't run a satisfying long run before the race—my 30K was still over 2:10, while breaking three hours requires running 30K in 2:07:30. So I had no confidence at all. I figured I'd just run a satisfying 30K at the Beijing Marathon and see how I felt for the rest, leaving the sub-3 attempt for the Shanghai Marathon.",[11,121,122,123],{},"The weather at the Beijing Marathon was great—overcast, temperature in the teens. Before the race, I made two big mistakes. First, I forgot to take the energy gels and salt pills I had prepared and placed on the table. Before the race, feeling a bit hungry, I ate an energy gel a friend gave me as an emergency. Second, I didn't check and tie my shoelaces properly. The race began. This was my second Beijing Marathon. Thirty thousand people singing the national anthem, starting from Tiananmen—quite exciting. After the start, I honestly followed the sub-3 pace group, cruising at around 4:15 pace. Around the 10K mark, my shoelace actually came undone by the Kunyu River. I stopped to tie it by the side, losing some time. Then I accelerated to catch up with the pace group. At Kehui Bridge at 30K, I smoothly achieved my 30K long run training goal. My mind relaxed a bit. As soon as I got off the bridge, some teammates started to accelerate, and I couldn't keep up. Then near Lincui Bridge, I felt my calf was about to cramp. I hadn't brought any supplies, so I had to ask others for salt pills. Then I fell behind and slowed down, afraid of severe cramping and falling on the ground. Later, around 40K, my watch warned of low battery. I didn't know I could just press a button to continue; I thought it would automatically shut down when out of battery, so I stopped looking at it. I didn't know my 40K split. At the finish line, when I pressed the button, I found it still worked. Relying too much on the watch without considering my body feel—this was another lesson. My time was 3:01:26. I was quite satisfied in my heart and also gained some confidence for breaking three hours at the Shanghai Marathon. Who would have thought that this was me missing the best opportunity to break three hours in recent years—great weather, a great course, and team racing with good teammates—but failing due to insufficient pre-race preparation, being forgetful, and not checking details carefully. ",[105,124,125],{},"This was my first failed sub-3 attempt.",[11,127,128],{},[45,129],{"alt":47,"src":130},"/images/shares/struggling-runner-to-sub-3/b61eca129e1343996cdb5c26f7c033a2.png",[11,132,133,134],{},"The subsequent Shanghai Marathon encountered high temperatures. Getting a spot was very difficult, and I couldn't find teammates to run with. Fighting alone, my starting zone was also a bit further back. From the start, I thought about catching up to the 3:00 pace rabbits and then running steadily. The first half was a bit tight. I couldn't catch up to the rabbits and got a bit anxious. Although my supply arrangement was fine this time, the weather was hot and I sweated too much. At 27K, I severely cramped. I stopped to pull my toes and asked volunteers to spray Yunnan Baiyao, but I still couldn't adjust. I felt a bit desperate, knowing that my sub-3 window for this year had closed. I couldn't break three hours in one year. For the rest of the race, I ran and walked, finishing in 3:09. After the race, I started to regret my insufficient preparation for the Beijing Marathon, my lack of mental emphasis, my lack of willpower, and not pushing through in one go. ",[105,135,136],{},"This was my second failed sub-3 attempt.",[11,138,139],{},[45,140],{"alt":47,"src":141},"/images/shares/struggling-runner-to-sub-3/cbd81a4690738205375af7704c73031c.png",[11,143,144,145,148],{},"Then 2020 came, and so did the pandemic. Starting from carefully jogging with a mask on, to only taking it off when no one was around, every runner faced new challenges. I trained quite well in the first three quarters of the year. In the summer, I went to Changying Sports Park to run intervals with people a few times, with good results. In mid-September, at the south park of the Olympic Forest Park, with a veteran runner leading at around four-minute pace, I ran a half marathon under 1:25. My confidence in breaking three hours surged. Subsequent team training also went well. Then during the October holiday, I went on a trip to Tibet for about ten days without running a single step. After returning, I resumed training and prepared for the upcoming Shanghai Marathon. After a big interval session at the end of October, because I got home too late, I didn't ",[105,146,147],{},"stretch and relax properly"," and went straight to sleep. This caused a severe deep muscle strain in my right glute, which tormented me for too long. It hurt a lot when I ran fast, especially painful. As the Shanghai Marathon approached, thinking about not wasting this rare spot and wanting to break three hours, I tried various treatments and relief methods, but the effects weren't great.",[11,150,151,152],{},"At the race, my preparation for this Shanghai Marathon was relatively sufficient, and my supplies were fine. I met a small sub-3 team. They ran at under 4:10 pace, and I followed them all the way to 25K. The pain in my glute muscle started to spread, gradually worsening, and my pace also started to drop bit by bit, finally falling to 4:40. It was truly painful and helpless. At 40K, if I could run at 4:15 pace, there was still hope for breaking three hours, but I was truly powerless. Watching others pass me one by one without being able to find my speed back, I finished in 3:00:31—just 31 seconds away from breaking three hours. How embarrassing. This was ",[105,153,154],{},"my third failed sub-3 attempt.",[11,156,157],{},[45,158],{"alt":47,"src":159},"/images/shares/struggling-runner-to-sub-3/95640f40f896fcc73a33c857cbaab3db.jpg",[11,161,162,163,166],{},"Then came the first quarter of 2021, seeking medical treatment and taking medicine honestly. I stopped running, got shockwave therapy, jogged slowly, and recovered bit by bit, also quite slowly. In April, the injury improved. I gave up the Xuzhou Marathon, which was a big gathering, and participated in the Yancheng Marathon. I ran it relatively comfortably at 4:30 pace, and my glute didn't hurt much—it was acceptable. This made me a bit eager for quick success, and I started thinking about training well again to challenge breaking three hours. But at the Beijing Sub-Center Marathon in May, wanting to aim for a sub-3, my physical condition was still poor. After steadily running the first half at around 4:15 pace, even though I was running hard, my pace dropped to over 4:40 for several consecutive kilometers. The clear pain told me the injury hadn't healed yet, and breaking three hours was simply impossible. I had to finish the race with a jog, feeling dejected. ",[105,164,165],{},"Fourth failed sub-3 attempt."," That day was also the well-known Baiyin incident disaster day, and my mood was extremely gloomy.",[11,168,169],{},[45,170],{"alt":47,"src":171},"/images/shares/struggling-runner-to-sub-3/b7509c4e1955f936ff0b7b15c641e9f1.png",[11,173,174],{},"Nursing the injury, adjusting, and by October, I could finally run long distances without much pain. My condition was adjusted to its best at the time. The quality of a 35K long run met expectations. I didn't register for the Hengshui Lake Marathon on October 15, but registered for the Taiyuan Marathon on the same day. As it turned out, the Taiyuan race was cancelled. Then the Beijing Marathon notified that it wouldn't be held this year. I got a spot in the Shanghai Marathon, but it was also ultimately not held due to the pandemic. How awkward—only the Hengshui Lake Marathon was held smoothly, and I hadn't registered for it.",[11,176,177],{},"In 2022, as we all know, there were very few races. In October, I got my condition back again, but for various reasons, I couldn't participate in the Beijing or Shanghai marathons. After getting COVID in December, my physical recovery was slow, and my running heart rate was also affected. I started grinding through slow jogging to bring my heart rate down again.",[11,179,180,181],{},"By March 2023, my training was still maintained fairly well. I participated in the Wuxi Marathon. This time, before the race, I wasted too much time looking for a toilet around the venue, running around and queuing. Seeing that time was almost up, I gave up looking for a toilet and started looking for the entrance. My mind was muddled. In a hurry, I actually entered from the very back, Zone F. I encountered obstacles when trying to move forward through the side通道, climbed over the railing and ran off. When I got to Zone A and saw the blue portable toilets, I remembered there were toilets at the entrance too. It was truly a disaster. I quickly queued to take care of business. The national anthem was playing when I returned to the crowd. I couldn't find my pacer friend Qianchao as planned. During the race, I gave up on chasing the pacers and just ran at my own pace, steady at around 4:15. My energy gel and salt pill supplies were still fine. Then at 33K, when turning a corner, there was a raised ridge on the ground. I didn't notice and stepped on it. My calf immediately cramped. Afraid of cramping like a startled bird, I had to slow down and adjust. Seeing that breaking three hours was definitely not possible, I gave up. ",[105,182,183],{},"Fifth failed sub-3 attempt.",[11,185,186],{},[45,187],{"alt":47,"src":188},"/images/shares/struggling-runner-to-sub-3/cc2e7753ade8734ffb69f51c61cdd916.jpg",[11,190,191,192,195],{},"At the Taiyuan Marathon in May, my hometown race, I had PB'd here twice before. I thought it would be nice to break three hours this time. My preparation was quite sufficient. Before the race, two 35K runs were both steady and met my psychological expectations, giving me quite a bit of confidence. I was familiar with the Taiyuan course, and the weather was overcast. During the race, I caught up to the 3:00 pace rabbits early, thinking I could just follow them all the way. Who knew that on the east bank of the Fen River, there was headwind the whole way. After following the rabbits for 25K, one kilometer was quite fast at 4:06. I wanted to be conservative and slow down to steady myself, so I actively fell behind. Then running alone was more relaxed, but I slowed down a bit, and the headwind had a relatively big impact. I was still thinking that when I returned to the other bank with a tailwind, I'd pick up the pace and try to break three hours. But when I got on the bridge, I found it difficult to speed up. My calves, which had been a bit sore since the start of the race, felt even heavier. After running one kilometer at 4:15, I started to slow down. Calculating the time, I couldn't catch up anymore, so I simply gave up. Although in the last kilometer, someone caught up from behind and I picked up the pace a bit, I still only finished just under 3:05. ",[105,193,194],{},"Consider it the sixth failure."," Very dejected, I could only be thick-skinned about it.",[11,197,198],{},[45,199],{"alt":47,"src":200},"/images/shares/struggling-runner-to-sub-3/04b5a65783df33b573695ed661a329a8.png",[11,202,203],{},"So, the first half of the 2023 season ended, with no more races. I changed jobs twice this year, looked for work, got COVID for the second time at the end of May—various things made me physically and mentally exhausted. From June to September, my summer training was always quite poor. My longest long run was only 25K, which I did a few times. The best one was at 4:25 pace; the rest were casual slow jogs. Fortunately, I tried to participate in the interval sessions at our Beijing PaoDao Training Camp every Tuesday. Although I rarely could execute Coach Tian's training plan to the letter, I barely guaranteed some intensity training. My lousy summer training monthly mileage was only maintained at just over 300 kilometers, much worse than last year, and most of it was commute jogging.",[15,205,207],{"id":206},"_04-the-curse-is-finally-broken","04. The Curse Is Finally Broken",[11,209,210],{},"Finally, I need to talk about this successful sub-3 at the Hengshui Lake Marathon. The Hengshui Lake Marathon has a great reputation, with a flat course, but I hadn't gotten a spot before when I applied. This year, I finally got in. I had no recent injuries affecting me. My previous extensive slow jogging had basically solved the high heart rate problem after recovering from COVID, returning to a level of around 4:30 pace with a heart rate of about 145. I wanted to try my best and run well, to see what level I could achieve after my lousy summer training. Before the race, a warm-hearted friend from Xi'an, a 2:40 marathoner named Kunkun, actively said he would help me fulfill my dream. He traveled thousands of miles to meet me. I was extremely grateful and wanted to live up to such rare friendship and such a rare gathering. I actively adjusted and prepared for the race, but still maintained a mentality of seeing how far I could keep up with him, because I hadn't run a satisfying 30K long run before the race. The weekend before the race, I only ran 16K at 4:15 pace plus 20K of easy jogging with someone—not very confident.",[11,212,213],{},"When I arrived in Hengshui, I first saw Azhen at the expo. We had all met through the running section of the Hupu website. There were quite a few people from all over the country, with good running levels. For easier communication, as early as October 2019, we formed a WeChat group with a quite impressive name: LoveElite Aerobic Sub-3 Club, with over 100 people. This time in Hengshui, only three of us—me, Kunkun, and Azhen—got spots and came to run. It was my first time meeting Azhen. Everyone in the group usually chatted quite happily, but I only met him in person today. This was his first full marathon. His training volume wasn't large, but his running ability was actually quite strong, with a half marathon around 1:20. Kunkun, who always had witty remarks and literary flourishes in the group, I had already met at the Wuhan Marathon this year. This time, because of some matters, he arrived the latest. After he came, we picked up our race packets, went back to the hotel together, found a place to eat something simple, and went back to rest early.",[11,215,216,219],{},[105,217,218],{},"Kunkun and I shared a room, and this time I saw just how detailed and thorough his pre-race preparation was."," Compared to him, I was really too careless. I hadn't prepared anything, only bringing some salt pills, a few sugar-fired sesame cakes, Coke, pickled vegetables for pre-race breakfast, and Azhen provided three SIS gels. Kunkun had a sensitive stomach, so he went to the pharmacy in the evening to buy hawthorn pills, and to the convenience store to buy Coke. Before bed, he gave me a vitamin C silver tablets (for sleep + cold prevention). The next morning, Kunkun prepared instant noodles, coffee, and Red Bull. Before departure, he prepared band-aids (for nipple chafing) which I didn't use, hawthorn pills (for bloating) which I took. Before the start, two loperamide pills (for preventing stomach issues), salt pills, and lactic acid pills. He also brought a black-tech item in an energy gel-like package to prevent cramping during the race, but I ultimately didn't use it. Here's our pre-race photo.",[11,221,222],{},[45,223],{"alt":47,"src":224},"/images/shares/struggling-runner-to-sub-3/08045346f17c3d484dd07a3fcda436a4.png",[11,226,227],{},"Before the race, Azhen was in Zone C. His starting zone and bag drop were not with us, so he separated from us early. Kunkun and I were in Zone A. In the sea of people, we went to drop off our bags together. Because we weren't at the same bag drop station, after I dropped off my bag, I couldn't find Kunkun. I panicked a bit, afraid of replicating the Wuxi pre-race embarrassment of not being able to find Qianchao. I shouted his name loudly several times. Fortunately, he saw me quickly and we reunited. Then we went to the toilet, jogged to warm up, entered and did some warm-up stretching by the side. I blocked people while Kunkun used the bottle method to empty again. We applied Voltaren on our legs.",[11,229,230],{},"After some laughs and chatter, we calmed down. The national anthem played, and we started. Because we entered late, we were at the back of Zone A, and there were quite a few people in front. For the first kilometer or two, I followed behind Kunkun, weaving left and right through the crowd, trying to break through as quickly as possible. The first kilometer was only at 4:21 pace, and the second kilometer was faster at 4:04. With fewer people, I could adjust my rhythm and run well. After four kilometers, I started running at around 4:12 pace. My body felt relatively comfortable. Kunkun was in front of me. Watching from behind, his running form was excellent. This pace was relatively easy for him, and he ran as light as a little deer, bouncing along. For the first few kilometers, I felt a bit tight. When he ran a bit fast, I'd look at my watch and ask Kunkun to slow down, then maintain around 4:12 pace steadily. At aid stations, Kunkun would get water, directly taking bottled water. After he drank, he'd pass it to me, so I saved quite a bit of energy. My condition that day was also quite good, possibly because I had rested well the day before. My heart rate was low, at a level I had never achieved before. After 10K, my heart rate was under 155, and after 20K, it just exceeded 155 but was under 160. I felt very steady in my heart and thought I could run steadily for a while longer, but I didn't yet have a feeling that I had to break three hours. I just wanted to continue following Kunkun.",[11,232,233],{},[45,234],{"alt":47,"src":235},"/images/shares/struggling-runner-to-sub-3/a8a88cc01bdb889c31576a4297ce5d15.jpg",[11,237,238],{},"Around 27K, someone patted me. I turned around and it was actually Azhen—a stocky, thick-set figure, wearing a loud Kenya vest and tight half-tights. This heavy tank had actually caught up. As a side note, I really didn't expect that this guy had accidentally kicked and broken his toe while sleeping last night—a bizarre injury of the \"fart broke the heel\" variety. In the morning, Kunkun and I had advised him to get a band-aid and rewrap it. He said it hurt quite a bit, and verbally said he'd just try to finish the race. I thought he started behind, had rarely run long distances, and now had a foot injury. It would be good to safely finish around 3:10. I never expected him to catch up. What pace must he be running—definitely around four minutes. He looked quite relaxed. The three of us ran together. Kunkun and I held the pace. From 25 to 30K, I was a bit strained, breathing a bit heavily, but my body felt okay.",[11,240,241],{},[45,242],{"alt":47,"src":243},"/images/shares/struggling-runner-to-sub-3/2ff6869b8e6514e4f53b7b05827d388e.jpg",[11,245,246,247,250],{},"At the 30K aid station, after drinking water, I found Kunkun was gone. I looked back several times, slowing down slightly to wait for him, but never saw him catch up. So I ran with Azhen. Azhen also passed me water at aid stations—many thanks to Azhen for continuing as my private pacer. ",[105,248,249],{},"Then at 35K, he said it hurt too much and wanted to finish the race early. So I watched him stride away like a wild buffalo, probably returning to his four-minute pace."," I wanted to follow but lacked the strength, so I could only maintain my own rhythm and do my best to run well. After all, there were only 7K left, and looking at the time, breaking three hours was possible.",[11,252,253,256],{},[105,254,255],{},"I knew I could no longer miss this excellent sub-3 opportunity. Do it in one go."," I tried my best to maintain my pace, pushing through kilometer by kilometer. Every time I passed a kilometer marker, I'd calculate the time. Knowing that this kilometer was still around 4:15 made me very satisfied and boosted my confidence. Actually, I found that after 30K, my heart rate had exceeded 160, but it hadn't reached 165. After 35K, it exceeded 165, but my body still felt okay. I found a small group ahead with a private pacer leading a female runner. I tried to follow them for a while. Fatigue hit, and I couldn't lift my legs. I still couldn't keep up and dropped off. At 39K, looking at my watch, my heart rate had reached 170. I had to push harder. Calculating the time, breaking three hours was not a big problem. My heart started to get a bit excited. The 40K split was not yet 2:49. For the remaining two kilometers, even at 4:30 pace, I could break three hours. With the boost of excitement, I continued sprinting toward the finish line. At 41K, I even forgot to look at my watch. I remembered after passing it, but I wasn't panicked.",[11,258,259],{},"After turning a corner, the finish line music became clearer and clearer. So this was the final long straight. I also saw the finish arch. I got a bit of energy and picked up some speed. Approaching the finish line, entering the last 200 meters or so with advertising boards on both sides, I saw the timer on the finish arch was still under 3:00:00. I knew I was really going to break three hours this time. I couldn't help but smile. Although my eyes were a bit sore, I didn't cry out. I sprinted through the finish line in one go, with a final net time of 2:58:12.",[11,261,262],{},[45,263],{"alt":47,"src":264},"/images/shares/struggling-runner-to-sub-3/3fe351602b7d7dc938077d8330a77cc8.png",[11,266,267],{},[45,268],{"alt":47,"src":269},"/images/shares/struggling-runner-to-sub-3/890341d2913ab4cecd8abccbd80b4853.png",[11,271,272],{},"There was a crowd at the finish line, everyone with bright smiles and excited congratulations. I pretended to be calm and started looking at others. One guy was crying, raising his hands saying he finally broke three hours, first time breaking three hours. I told him it was my first time too, and we hugged. Then I saw a running influencer, Dazhi, who also broke three hours, and we hugged.",[11,274,275,276],{},"After calming my excitement, I looked around for Azhen to hug, but didn't see him. So I started waiting for Kunkun. The finish area security staff urged me to leave several times. I said I'd stand by the side and not be in the way. The staff didn't force me out. I stood by the advertising boards where I wouldn't affect others leaving, determined to wait for Kunkun. Fortunately, he came back quickly—3:02. We hugged warmly, still very excited. Thank you so much, Kunkun (yes, the same Kunkun from the note at the beginning, who soon returned to 2:45 at the Nanjing Marathon). Talking about it, I learned that he hadn't felt great at 30K, so he slowed down and didn't continue following Azhen and me. ",[105,277,278],{},"A 2:40 runner paced me for 30K. He felt he had completed his mission, sacrificing himself to help me break three hours. What kind of spirit is that!",[11,280,281],{},"We left the finish area together to get our bags. On the roadside, I saw an old running group brother I knew helping a young girl. She was crying, cramped, missing breaking three hours by over 30 seconds. I comforted her, saying I was also just seconds away at Shanghai before, and she could break three hours next time with effort. I helped pull her big toe and applied some Voltaren that Kunkun carried with him. When she looked a bit better, we left. (Mentioning her again here—although at the Beijing Marathon at the end of last month, she played it too safe and missed breaking three hours by 8 seconds, today at Sanmenxia she successfully broke three hours with 2:57. Congratulations to this young girl.)",[15,283,285],{"id":284},"_05-most-people-can-break-three-hours-with-scientific-training","05. Most People Can Break Three Hours With Scientific Training",[11,287,288,291],{},[105,289,290],{},"To summarize, as long as your physical condition is fine and you can guarantee proper training, breaking three hours will come naturally. Of course, it's best to have a little luck, especially if your true strength is right on the edge of breaking three hours—unless you've trained far beyond the sub-3 level."," With my previous training level, I should have broken three hours long ago. It was always various reasons, various mistakes, and various injuries that delayed me until now. This sub-3 was still a bit unexpected. Before the race, I actually lacked confidence. Thanks to good sleep before the race, Kunkun's extremely thorough pre-race supply arrangement, the flat Hengshui course, the cool and comfortable weather with a little drizzle, and the stable and dedicated private pacer who saved me energy by handling aid stations for me—truly rare and invaluable. Kunkun deserves another round of applause.",[11,293,294],{},"So, after six failures, on the seventh try, I finally broke three hours. My fourth level was finally cleared. I can finally change that damn avatar. I'll never do this kind of \"won't change until I do such-and-such\" thing again.",[11,296,297],{},"Of course, this is not the finish line, but a new beginning. But I am always grateful. There are really so many people. For example, the Codoon running group that first brought me into the running community and helped me understand running—Teacher Li, Brother Quanhua, Brother Dapeng, Brother Ma, Denggao... Everyone gave me so much help. For example, my wife who has always supported my running and still fully takes care of logistics after her busy work. In this city, which was originally just a place for me to make a living, I have much less inferiority and much more certainty. Running together, toasting together, having you by my side—how fortunate I am. For example, Coach Tian, who has always supported me, encouraged me, and believed in me. This little achievement really doesn't live up to your deep affection. I have really learned so much from you—like paying attention to keeping warm after training, like monitoring morning resting heart rate, and most importantly, many principles of being a good person: walking upright, hating evil as if it were a personal enemy, being sincere and understanding. I have benefited greatly. I also want to thank all the friends who have accompanied, encouraged, and supported me along the way, including all the good friends of our Love Elite Aerobic Sub-3 Running Club. We will all get better and better, continue running, chase each other, stay healthy and happy, and have fun together.",[11,299,300],{},"At this moment, looking at my newly changed old photo avatar—that's what I looked like ten years ago when hiking in wild mountains, sitting in a corner with long grass-like hair.",[11,302,303],{},[45,304],{"alt":47,"src":305},"/images/shares/struggling-runner-to-sub-3/1cde22b02599da8a1d5f94e27cb95899.png",[11,307,308,309],{},"Thinking about the busy work schedule before Double Eleven, the Beijing Marathon at the end of last month where I cramped again and need to seriously reflect on and summarize, and the lousy training state that I know all too well—I smile wryly. But I still need to train well, sharpen my spear at the last minute, and prepare for this year's final battle—the Shanghai Marathon. A PB is only accidental; blowing up is the norm. What will happen at the Shanghai Marathon? ",[105,310,311],{},"I don't know. I only know that I will give it my all.",{"title":313,"searchDepth":314,"depth":314,"links":315},"",2,[316,317,323,324,325],{"id":17,"depth":314,"text":18},{"id":32,"depth":314,"text":33,"children":318},[319,321,322],{"id":37,"depth":320,"text":38},3,{"id":51,"depth":320,"text":52},{"id":71,"depth":320,"text":72},{"id":97,"depth":314,"text":98},{"id":206,"depth":314,"text":207},{"id":284,"depth":314,"text":285},"From a 3:52 debut to years of failed and renewed sub-3 attempts, this long-form story unpacks injuries, training, and key races like Beijing, Shanghai, and Hangzhou.","md",{"coverImage":130,"slug":329,"translationKey":329,"locale":330,"category":331,"date":332,"readTime":333,"author":334,"tags":335,"keywords":341,"source":348,"races":349},"struggling-runner-to-sub-3","en","Love Elite Sub-3 Committee","2026-04-28",32,{"name":331,"avatar":313},[336,337,338,339,340],"Marathon Break 3","Low Slow Distance","Long Running","Running Distance Challenge","Marathon Training",[342,343,344,345,346,347],"Sub-3 Marathon","Weekend Long Run","Monthly Mileage","Marathon","Trail Running","Running Challenges","https://mp.weixin.qq.com/s/_A4lABJK0q1yU2NOJx_crA",[350,351,352,353,354],"beijing-marathon","shanghai-marathon","wuxi-marathon","taiyuan-marathon","hangzhou-marathon",true,"/shares/en/struggling-runner-to-sub-3",{"title":6,"description":326},"shares/en/struggling-runner-to-sub-3","ylNSHWDr2fIodTqvGKqpfF0YGQl3FQTRvnfeHdvYi9s",[],[4,362],{"id":363,"title":364,"body":365,"description":653,"extension":327,"meta":654,"navigation":355,"path":668,"seo":669,"stem":670,"__hash__":671},"stories/shares/zh/struggling-runner-to-sub-3.md","一个跑渣的破叁之路",{"type":8,"value":366,"toc":642},[367,370,374,377,380,384,388,391,396,400,403,407,410,414,418,421,424,428,432,435,438,442,445,451,455,458,461,467,471,477,481,488,494,498,505,509,512,515,522,526,533,537,540,544,547,550,556,560,563,566,570,573,577,584,590,593,597,601,604,610,613,617,623,626,629,632,636],[11,368,369],{},"关于我的这个题目，首先必须说我没啥天赋，也不够特别努力，跑渣我真的当之无愧。但我咋也没想到我的破三之路如此坎坷，总有各种状况，运气这么差，简直无语。嗨，还是从头说起吧，那就是一个很长很长的跑步故事了，希望大家有一点耐心来看。",[15,371,373],{"id":372},"_01与跑步结缘","01.与跑步结缘",[11,375,376],{},"我小时候还是挺喜欢跑步的，小学、初中、高中经常从家跑到学校的那种，但当时对速度、距离什么的毫无概念，现在看距离也就两公里左右。重拾跑步大概2016年10月，因为当时看了一本讲跑者故事的书，叫《跑到最后是飞翔：我的跑步生活》，关雅荻、毛大庆等几位跑者精彩的各种跑步、马拉松、越野跑经历和复杂转变的内心旅途，它们重新激起了我对跑步的热情，就这样内心有了跑步的自驱力，算是人和。",[11,378,379],{},"我当时所在的公司地址在奥森附近，距离南园南门不到两公里，奥森园子大，跑道好，树木多，空气也比较好，即使北京的天气有时候雾霾也还是相对比较适合跑步的，除非雾霾很严重，所以我也算是占着地利之优。天时怎么说呢，北京的冬天经常有雾霾，所以感觉，珍惜每一个晴朗的日子，唯有跑步才能不辜负它。于是11月，我从之前一年偶尔三四次5公里、10公里的一个人瞎跑，进阶到投入较多业余时间去跑步。为了找到组织，加入咕咚上的一个北京跑团，加了跑步微信群，听跑友老大哥讲，才开始知道隔一两天跑一次，考虑周跑量、月跑量、周末长距离的事情，了解一些关于跑步的知识。这个月跑量达到了100公里，自己还第一次尝试跑了一个半马距离。",[15,381,383],{"id":382},"_02跑步闯关升级","02.跑步闯关升级",[35,385,387],{"id":386},"第一关40个赞游戏","第一关——40个赞游戏。",[11,389,390],{},"说起闯关，12月下旬，看人家在群里发那种你点一个赞我跑一公里的图片，就是朋友圈集赞游戏吧，觉得挺有意思，于是傻乎乎地也发了一个，当天一共有40个朋友点赞，我分两天完成，一天跑了22公里，休息一天，第三天是我第一次参加正式半马比赛的日子，所以剩下的18公里就算在这里了。那是一个没有中国田协认证的公园半马，我傻乎乎啥也不知道，起跑跟着人群，430配速跑了一公里多，完全超出我作为一个初跑者当时的能力，速度起这么快，然后就岔气了，特别疼，每一步都很难受，但还是不肯停，为了凑够这18公里，小步慢慢颠，剩下的时间只能强忍着疼痛六分多慢跑，完全没办法恢复到个人之前舒服的五分多配速，最后不到1公里了才感觉恢复正常，可以跑快一点，临到终点，音乐响起，心情一下激动起来，还来劲稍微冲刺了一把，以2小时05分52秒完赛，比我之前自己跑的半马慢了10分钟，但觉得参加比赛挺有意思。这是我的第一关——40个赞游戏。",[11,392,393],{},[45,394],{"alt":395,"src":48},"图片",[35,397,399],{"id":398},"第二关330微信头像游戏","第二关——330微信头像游戏",[11,401,402],{},"2017年5月在秦皇岛参加首马，跑了352，觉得跑进330的人好厉害，然后也想通过训练跑到这么快，于是学别人，微信头像用了一个不进330不换头像的图片。",[11,404,405],{},[45,406],{"alt":395,"src":60},[11,408,409],{},"当时觉得用这种微信头像没什么，就算简单激励自己吧，感觉330离自己也不是很远。有人觉得我有点冒进，都说破330挺难的。但我觉得我可以。夏天跑得比较多，长距离不少，下班了直接跑到奥森开练，隔一两天跑一个20多公里，也什么伤病，也不怎么累。有一天早上自己一个人在奥体中心刷圈，半马刷新PB到了138，到9月参加我的第二场马拉松，太原马拉松，比较轻松地跑了一个322，顺利换了这个头像。这是我的第二关——330微信头像游戏。",[11,411,412],{},[45,413],{"alt":395,"src":68},[35,415,417],{"id":416},"第三关114个赞游戏","第三关——114个赞游戏",[11,419,420],{},"下一周的北马跑了327，也比较轻松。11月跑青岛海上马，刷个全马小PB到了319。到12月初，又参与玩了一个朋友圈集赞的游戏，一个赞五公里，一个月之内完成。",[11,422,423],{},"这回搞得有点大，算是为了刺激自己增加月跑量，因为之前月跑量最多的时候也就300公里左右，无知者无畏，傻乎乎的。结果热情的朋友们点了114个赞，就是570公里啊，我也知道这快要达到一些专业马拉松运动员的月跑量了，但坚信自己可以完成，就想挑战一下。拿着日历制定好计划，12月老老实实地跑了570公里，每周末刷一次北京三环辅路，一圈50公里，那个月刷了五次。",[11,425,426],{},[45,427],{"alt":395,"src":83},[11,429,430],{},[45,431],{"alt":395,"src":88},[11,433,434],{},"那时候快到年底工作也比较忙，经常加班干活，通勤时间我有时候也利用上，常常下班跑回宿舍，距离倒是不太远，五六公里这样，但每周末一次刷三环真的太煎熬，完全没有训练效果，疲劳堆积无法缓解，速度很慢，以前跑步带来的快乐已经荡然无存，心里只想着把这个该死的跑量完成，把这个月熬完。直到31号最后一天了，还有70公里，我只能毕其功于一役，50+20，跑完三环再加奥体中心20公里，速度很慢，七分多，甚至八分，晚上11点了还在路上晃荡着慢跑凑距离。所幸最终还是顺利完成了这个570公里，但开始有了厌跑情绪，无所谓意义，就是消耗太大，不愿再把自己搞得太累。这是我的第三关——114个赞游戏。",[11,436,437],{},"2017年是我大规模跑步第一年，也是我跑步热情最高的时候，这一年，我把众多跑友推崇的北京二环（5月第一次，随后也跑过几次，不是很喜欢）、三环（8月刷第一次，到目前为止刷过差不多10次，是个人最喜欢的超长刷环路线）、四环（10月参加一个跑步活动解锁，只有这一次）都跑步解锁了。前三关也都在这一年完成了，真的没想到接下来的第四关通关竟然因为种种原因用了这么久……",[15,439,441],{"id":440},"_03不进300不换头像","03.不进300不换头像",[11,443,444],{},"2018年1月，参加跑团年会就被人问，有没有破三想法，以后怎么训练？那时候觉得自己一个人保持训练就好，跑到哪儿算哪儿，没什么太多追求，破三对自己来说也没什么特殊意义。2月，参加一个解锁五环的活动，跑了90多公里后天黑了一个人迷路，不想再跑，以失败而告终，这个可以以后有机会再说。到了7月，在山东海阳马拉松跑了个317。11月杭马状态差，抽筋，跑得也很差，都没进330。",[11,446,447,450],{},[105,448,449],{},"在返京的高铁上与朋友讨论那个跑圈中人至今争论不休的话题，普通人经过规律训练，能不能全马跑进三小时?"," 一直以来自己瞎跑，练得也不好，但我那时候还挺自信，觉得自己虽然很普通，如果接下来好好练一年，破三没问题。普信男，没救了。看着窗外的油菜花，青砖黛瓦，种种南国风景飞驰而过，转瞬不见，我内心有点茫然但又不服气，不长记性，一时冲动就换了之前朋友早就帮忙做好的微信头像，不进300不换头像，开始进入了第四关。",[11,452,453],{},[45,454],{"alt":395,"src":113},[11,456,457],{},"杭马后膝盖受伤，多方求治，吃药，做一点康复训练，跑的不多，也很慢，有时候实在想跑了就六七分慢慢摇几公里，但还是感觉膝盖疼，真的是一种折磨，想跑缺不能跑的那种痛苦好多跑友都知道的。到2019到4月，伤才算是渐渐养好了，恢复一点正常的训练，然后居然幸运地中签上海半马，比赛竭尽全力才跑了131，排名530多，正好赶上男子前600名直通上马的疫情前上马福利，于是计划上马破三，上马比赛时间正好也是11月末，在一年之限内。接下来的6月又跑了兰州和吉林，状态都不好，320多点完赛。",[11,459,460],{},"7月开始有点慌，今年要想破三，就必须好好规律训练了，但自己一个人跑，总是训练效果不太好，强度达不到。有幸参加过几次北航澡堂的每周一次的间歇跑训练，那是最纯粹的训练活动，可惜后来随着疫情开始没办法继续了。8月加入了当时的光明乐跑精英训练营，想跟着团队好好训练，到上马达成目标。在这里，结识了追随至今的田玉桥教练和许多一起训练的好朋友。团队的气氛很好，一起训练热情高涨，虽然每次跟B组总是吊车尾到掉队，但还是提高不少。跟着训练营踏实训练，到北马前，同组的队友们都积极想着北马破三，而我赛前一次满意的长距离都没有跑过，30公里还没跑进2:10，而破三的话30公里需要跑到2:07:30，所以我心里完全没有底，寻思北马时就好好跑个满意的30公里就可以了，后程看情况顺下来，破三留待上马。",[11,462,463,464],{},"北马那天天气很好，阴天，温度十多度，赛前就犯了两个大错误，一是出门竟然忘了拿提前准备好放在桌上的能量胶和盐丸，赛前觉得有点饿，吃了朋友给的一根胶救急。二是没有检查系好鞋带。比赛开始，这是我第二次参加北马，三万人一起唱国歌，从天安门出发还是挺激动，开跑后老实跟着破三小分队，415左右配速巡航，十几公里时在昆玉河边鞋带居然开一次，停下来靠边系鞋带耽误一点时间，随后又加速追上小分队，到科荟桥30公里顺利达到30公里长距离的训练目标，内心就有点松懈，一下桥，队友有人开始加速，我也跟不上，随后快到林萃桥时候，发觉小腿有一点快要抽筋，啥补给都没带，又是跟人要盐丸，然后我就掉队降速了，生怕抽筋严重摔倒在地上。随后跑到快40公里手表提示电量不足，我不知道按一下就可以，以为没电就自动关机了，就没再看，不知道40公里的用时，到终点按一下才发现还可以用，过于依赖手表没考虑体感，这也是一个教训。成绩3：01：26，心里还挺满意，对上马破三也有了一点信心。谁能想到，这次是我错过了过去几年最好的破三机会，好天气，好赛道，好队友的团队作战，却因为赛前准备不足，丢三落四，细节检查不够而失败，",[105,465,466],{},"这是我第一次破三失败。",[11,468,469],{},[45,470],{"alt":395,"src":130},[11,472,473,474],{},"随后的上马赶上高温，中签很难，没找到可以一起跑的队友，孤军作战，分区也靠后一点，开赛就想着追上300兔子再稳着跑，前半程略紧，一直没追上兔子有点着急，虽然这回补给安排没啥问题，但天气热，出汗太多，到27公里严重抽筋，停下来扳脚趾，请志愿者喷云南白药，还是调整不过来，我有点绝望，知道今年我的破三窗口已经关上了，一年破三做不到了，后程跑跑走走，309完赛。赛后开始后悔北马的赛前准备不足，内心不够重视，意志力不够强，没有一鼓作气顶下去。",[105,475,476],{},"这是第二次破三失败。",[11,478,479],{},[45,480],{"alt":395,"src":141},[11,482,483,484,487],{},"接下来的2020年疫情来了，从小心翼翼地戴着口罩慢跑开始，再到没人时候才摘掉口罩去跑，每个跑者都面临着新的考验。我前三季度练得还是挺好的，夏天去常营体育公园跟人跑过几次间歇，效果不错。9月中在奥森南园有老大哥带着，四分配速左右，半马跑了125以内，破三信心大增。随后的跟队训练也都不错，然后十一长假的西藏之旅十来天一步没跑，回来恢复训练，备战接下来的上马，十月底的一次间歇大课后因为回家太晚，没有",[105,485,486],{},"好好拉伸放松","，直接睡觉了。这导致我臀部右侧深层肌肉严重拉伤，折磨了我太久，跑快一点就疼，特别疼。距离上马越来越近，因为想着不能浪费难得的名额，又想破三，想尽各种办法治疗缓解，效果不是很好。",[11,489,490,491],{},"到比赛，这次上马准备比较充足，补给没啥问题，遇到一个破三的小队，他们410以内配速，我一路跟着到25公里，屁股肌肉的疼痛开始蔓延，一点点加重，配速也开始一点点往下掉，最后掉到440，实在痛苦，很无奈，到40公里如果能按照415配速跑还有破三的希望，但真的有心无力，看着别人一个个超过自己却无法找回速度，最终3：00：31完赛，距离破三只差了32秒，真是尴尬。这是",[105,492,493],{},"第三次破三失败。",[11,495,496],{},[45,497],{"alt":395,"src":159},[11,499,500,501,504],{},"再就是2021年一季度的寻医问药，老实看病了，停跑，打冲击波，慢跑，一点一点恢复，也比较慢。4月伤情见好，放弃了大聚会的徐州马拉松，参加了盐城马拉松，按着430配速比较轻松地跑了下来，屁股没怎么疼，属于可以接受的那种。这让我有点急功近利，又开始想着好好训练一下再次挑战破三。结果5月的北京副中心马拉松，想奔着破三目标跑，然而身体状态还是差，稳着按415左右配速半程以后，明明在努力好好跑，配速却掉到440开外，连续几公里如此，清晰的疼痛感告诉我伤病还没养好，破三根本没戏，只好沮丧地慢跑完赛。",[105,502,503],{},"第四次破三失败","，那天也是众所周知的白银事件灾难日，心情灰暗到极点。",[11,506,507],{},[45,508],{"alt":395,"src":171},[11,510,511],{},"养伤，调整，到10月终于跑长距离不是很疼了，状态调整到当时最佳，35公里长距离完成质量达到预期，没有报10月15日的衡水湖，报了同一天的太原，结果太原比赛没了，接下来的北马通知今年不办了，上马中签但也因为疫情最终没有举办。尴尬了，只有衡水湖马拉松顺利举办，我却没有报名。",[11,513,514],{},"2022年众所周知，比赛很少，10月份我又把状态调整出来，但因为种种原因，北马、上马一场也没能参加，12月阳了后，身体状态恢复缓慢，跑步心率受影响也比较大，我又重新开始磨心率慢跑。",[11,516,517,518,521],{},"2023年到3月，训练也还保持不错，参加无锡马拉松，这次赛前因为围着场馆找厕所耽误太多时间，东跑西窜排队找地方，眼瞅时间快到了放弃找厕所，开始找入场口，脑子糊涂，一着急居然从最后面F区入场了，从旁边通道往前遇到阻拦，翻着栏杆过去跑掉，到A区看到蓝色的移动式厕所，才想起来入场也有厕所，真的是灭顶之灾。赶紧排队去解决一下。唱国歌了才返回人群里，也没办法找到约好的兔子朋友千朝，比赛时放弃追兔子，就按着自己节奏跑，415左右稳稳的，能量胶、盐丸补给也还没有问题，然后到33公里拐弯时地上有一个凸起的棱，我没注意一脚踩了上去，一下子小腿快要抽筋，害怕抽筋已经如同惊弓之鸟，我只好先降速调整一下，眼瞅破三时间肯定不够了，只好放弃，",[105,519,520],{},"第五次破三失败","。",[11,523,524],{},[45,525],{"alt":395,"src":188},[11,527,528,529,532],{},"到5月太原马拉松，老家比赛，之前两次在这里跑马都PB了，寻思这回如果能破三也不错。准备挺足的，赛前两个35公里都稳稳当当，达到心理预期，给我的信心挺足。太马路线比较熟悉，天气也是阴天，比赛时早早追上300兔子，寻思一路跟着跑就完了，谁料到了汾河东岸一路顶风，跟着兔子跑了25公里后，有一公里跑挺快406，我保守点就想降速稳着，主动掉队，然后一个人跑比较放松，有点掉速，顶风也影响比较大，那时还想着等返回对岸顺风了把速度提起来，尽量破三。结果上桥了发现提速艰难，比赛开始就有点酸疼的小腿更显沉重，跑了一公里415就开始掉速，再算时间追不回来了，干脆破罐破摔，尽管最后一公里因为有人追上来提劲跑快点，但也只是将将在305以内完赛。",[105,530,531],{},"算是第六次失败了","，很沮丧，只能厚脸皮了。",[11,534,535],{},[45,536],{"alt":395,"src":200},[11,538,539],{},"就这样，2023年上半赛季结束，没比赛了。今年两次换工作，找工作，5月底二阳，各种事情搞得身心俱疲，夏天6月到9月一直都练得挺差的，长距离最多25公里，搞了几次，最好一次是425配速，其余都是随性慢跑。好在每周二我们北京跑道训练营的间歇课我都尽量参加，虽然很少能按着田教练制定的课表计划不折不扣地执行，但也勉强保证了一部分的强度训练。拉胯的夏训，月跑量也只维持在300公里多点，相比去年差了很多，而且通勤慢跑较多。",[15,541,543],{"id":542},"_04魔咒终于打破","04.魔咒终于打破",[11,545,546],{},"终于要说这次在衡水湖的成功破三了。衡水湖马拉松的口碑好，赛道平坦，但之前报过没中签过，今年终于中了。我近期身体没有什么伤病影响，之前较多的慢跑也把阳康后跑步心率高的问题基本解决了，差不多恢复到430配速心率145左右的水平，就想尝试尽力好好跑，看看最近拉胯的夏训后到底可以跑啥水平。赛前有西安的热心朋友、全马240选手坤坤主动说要带我圆梦，他不远千里奔赴面基，我十分感激，也想尽量对得起这样难得的友谊和难得的相聚，积极调整备战，但还是抱着能跟他多少算多少的心态，因为赛前一个满意的30公里长距离都没有跑，赛前的那个周末只跑了一个16公里415配速+20公里带人慢跑，底气不是很足。",[11,548,549],{},"到了衡水，先在领物点那里见到了阿振。我们都是通过虎扑这个网站的跑步区认识的，挺多人，全国各地哪都有，跑步水平也都可以，为了便于交流，早在2019年10月就组了一个微信群，名字取得挺唬人，叫LoveElite有氧破三俱乐部，100多人。这次衡水只有我、坤坤、阿振三人中签来跑。阿振我是第一次见，群里平时大家聊得挺欢，到今天才见到真人，这次是他的第一个全马，他的训练量不大，但跑步能力其实挺强，半马120左右。群里骚话不断舞文弄墨的坤坤今年在武汉马拉松已见过，这次因为有事最晚到，等到他来了领物然后一起回酒店，再找地方简单吃点饭，就早点回去休息了。",[11,551,552,555],{},[105,553,554],{},"我和坤坤拼房住一个房间，这次让我见识到了他赛前的准备工作到底有多细、有多足。"," 相比我真的太马虎了，啥都没准备，就带了些盐丸，几个糖火烧，可乐，榨菜当赛前早点，还有阿振提供了三只SIS胶。坤坤肠胃不太好，晚上去药店买了山楂丸，便利店买了可乐，睡前给我吃一粒维C银翘片(助眠➕防感冒)。第二天早，坤坤给准备的泡面吃了，咖啡和红牛喝了；出发前准备了创可贴(防磨胸)我没贴、山楂丸(防撑)吃了；起跑前，两粒肠炎宁吞下(防拉胯)，还有盐丸、排酸丸吃了。还带了一个能量胶一样包装的黑科技，赛中吃防止抽筋的，但最终我没吃。下面是赛前合影",[11,557,558],{},[45,559],{"alt":395,"src":224},[11,561,562],{},"赛前，阿振在C区，起跑区和存包点都跟我俩不在一起，于是和我们早早分开。我和坤坤在A区，人头涌动中一起去存包，因为不在一个存包站，我存完包找不到坤坤了，我有点发慌，怕复刻无锡赛前找不到千朝的尴尬，扯着嗓子大声喊了好几次他名字，幸好他很快看到我重新汇合。然后去找厕所排空，慢跑热身，入场靠边做一点热身拉伸，我挡着人，让坤坤用瓶子大法再次排一次空，腿上抹了扶他林。",[11,564,565],{},"嘻嘻哈哈。定一定神，唱国歌，起跑，因为入场晚，我俩在A区后面，前面人也比较多，刚开始一两公里我跟在坤坤后面，在人群里左拐右绕，想尽快突围出去，第一公里也只有421配速，第二公里就快了，404。人少一点了就可以调整节奏好好跑了，到四公里后，就按着412左右的配速开始跑，体感还比较舒服，坤坤在我前面，从后面观看，他的跑姿很棒，这样的配速对他来说比较容易，跑起来像一只小鹿那样一跳一跳的，很轻快。我前面几公里感觉略有点紧，他快了一点，我就看表喊一下让坤坤慢一点，然后保持在412左右配速平稳前进，到补给站坤坤去拿水，直接拿瓶装水，他喝完了再递给我，所以让我节省了不少体力。当天状态也比较好，可能跟前一天休息得比较好有关系，心率较低，是我以前从来没有达到的水平，10公里后的心率不到155，然后到20公里后才超过155，不到160，心里很踏实，也觉得今天可以稳着多跑一点，但还没有非要破三的感觉，只想着继续跟着坤坤往下顺。",[11,567,568],{},[45,569],{"alt":395,"src":235},[11,571,572],{},"27公里左右，有人拍了我一下，扭头一看竟然是阿振，，身形粗壮厚实，穿着高调的肯尼亚背心，紧身半弹短裤的阿振这个重坦居然追上来了。插叙一下，真的没想到，这小子昨天夜里睡觉阴差阳错，迷迷糊糊一伸腿竟然把脚趾踢破了，就是放屁砸脚后跟的那种匪夷所思的受伤。早上我和坤坤还劝他拿了创可贴重新包扎好，他感觉比较疼，嘴上说着坚持跑完就行。我想他出发在后面，长距离也很少跑，这次脚受伤了，安全一点照着310左右跑下来就不错了，根本没想到他居然追上来了，这得是啥配速，肯定四分左右了，看他样子还是挺轻松，三人一起跑，我和坤坤压着配速，25到30公里这一段我有点吃力，呼吸略有点喘，但体感还可以。",[11,574,575],{},[45,576],{"alt":395,"src":243},[11,578,579,580,583],{},"到30公里补给站，喝完水，发现坤坤不见了，几次回头寻找，略放慢速度等他，始终没见他上来，于是我就跟着阿振跑，阿振也是遇到补给站给我递水，十分感谢阿振的接续私兔陪跑。",[105,581,582],{},"然后到35公里他说实在太疼了，要早点结束比赛，于是我目送他大步流星，像野牛一般狂奔出去，大概恢复他的四分配速吧","，我想跟上去心有余而力不足，只好按着自己节奏，尽自己的能力好好跑就是了，毕竟只剩7公里了，而且看时间破三有戏。",[11,585,586,589],{},[105,587,588],{},"我知道自己再不能错过这个绝好的破三机会，一蹴而就吧","，尽力保持配速，一公里一公里地顶下去，每过一个公里牌子都要算一下时间，知道这一公里还在415左右就很满意，提升信心。其实我发现到30公里后心率已经超过160，但没到165,35公里后就超过165了，但体感还可以，发现前面有私兔带女子跑的小队伍，尽力跟了一段，疲惫感袭来，迈不开步子，还是没跟住掉了下来，到39公里看手表心率已经到170，我得加油了，算时间破三问题不大了，内心也开始有一点激动，到40公里的时间是还不到2小时49分，剩下两公里照着4分半配速都可以破三了，在兴奋感的加持下我继续向终点冲去，41公里时候都忘了看手表时间，过了才想起来但心里也不慌了。",[11,591,592],{},"等拐过一个弯，终点的音乐越来越清晰了，原来这就是最后那条大直道了，我也看到终点拱门了，来了一点劲，重新提起了一点速度，快到终点进入两侧有广告牌的最后二百米左右，看到终点拱门上的计时器还不到3:00:00，我知道我这回真的要破三了，忍不住露出笑容，虽然眼睛有点酸，但也没有哭出来，一鼓作气冲过终点，最终净计时2:58:12。",[11,594,595],{},[45,596],{"alt":395,"src":264},[11,598,599],{},[45,600],{"alt":395,"src":269},[11,602,603],{},"终点一堆人在那里，大家都是灿烂的笑容，激动的道贺，我故作淡定，开始看别人，有一哥们哭了，举着双手说我终于破三了，第一次破三，我跟他说我也是第一次，互相拥抱了一下，又看到一个跑步网红，大志，他也破三了，抱一下。",[11,605,606,607],{},"平息一下激动的心情，四处瞅着阿振想抱一下，没看到，于是开始等坤坤，终点的安保工作人员几次催我离开，我说我靠边站在不碍事，工作人员也没有强拉我出去，我站在不影响别人出去的广告牌边想着一定要等到坤坤，所幸很快他也回来了，302，热烈地拥抱一下，还是很激动，太感谢坤坤（没错，就是题记里说的坤坤，很快他又在南马重返245的坤坤），聊起来才知道他30公里感觉不太好，就减速了，没再跟着我和阿振。",[105,608,609],{},"240选手带我30公里，他觉得已经完成任务了，献祭自己助我破三，这是什么样的精神，乖乖！",[11,611,612],{},"我们一起离开终点那边去取存包，看到路边我认识的一个跑团老大哥在帮一个小姑娘，她在哭，抽筋了，差了30多秒没破三，我安慰她说我之前上海也是，以后加油可以破三的。帮忙扳一下大脚趾，抹了一些坤坤随身带的扶他林，看她状态好点了，我俩才离开。（这里再提一下她，虽然上月底北马一心求稳最后没掐好时间，差了8秒破三，今天三门峡顺利破三，跑了257，恭喜这个小姑娘。）",[15,614,616],{"id":615},"_05大部分人科学训练都能破叁","05.大部分人科学训练都能破叁",[11,618,619,622],{},[105,620,621],{},"总结一下的话就是，只要你身体条件没问题，也可以保证训练到位，破三其实是水到渠成的，当然最好要有一点运气，尤其是你目前真实实力也就在破三边缘，你练的水平已经远超破三了可以除外。"," 以我之前的训练水平，早该破三了，总是各种原因各种失误各种伤病，导致拖到现在。这次破三还是有点意外。赛前其实信心不足，得益于赛前较好的睡眠，坤坤安排的赛前补给极其周到，衡水平坦的赛道，凉爽舒适还下过一点小雨的天气，稳定尽责的私兔让我免上补给站节约的体力，真的可遇不可求，再次给坤坤点赞。",[11,624,625],{},"就这样，经过六次失败，第七次我终于破三了，我的第四关也终于通过了，我终于可以换掉那该死的头像了，以后再也不搞这种不怎么怎么着不换头像的事情了。",[11,627,628],{},"当然，这个并不是终点，而是新的开始。但我始终心怀感恩，真的有好多人啊。比如最开始带我进入跑圈开始了解跑步的咕咚跑团，李老师，全华哥，大鹏哥，马团，登高……大家给了我太多的帮助。比如一直支持我跑步并在繁忙工作之后还全力为我做好后勤的老婆，在这个原本对我来说只可糊口谋生的城市少了很多自卑，多了如许笃定，一起奔跑，一起干杯，有你在我身边，真的何其有幸。比如一直以来支持我鼓励我相信我的田教练，这一点点成绩实在对不住您的厚爱，在您身边真的学习了很多，比如注重训练后的保暖，比如对晨脉心率的关注，最重要的是为人处世的诸多道理，行端走正，疾恶如仇，真诚理解，让我受益匪浅。也还要感谢一路陪伴鼓励支持的朋友们，包括我们Love Elite有氧破三跑团的诸位好朋友，我们都会越来越好，继续跑下去，互相追逐，健康快乐，一起嗨皮。",[11,630,631],{},"此刻，看着新换的老照片头像，那是十年前徒步爬野山时踞坐一隅发长如草的样子，",[11,633,634],{},[45,635],{"alt":395,"src":305},[11,637,638,639],{},"想想双十一前繁忙的工作安排，上月底需要认真检讨和总结的北马再次抽筋，心知肚明的拉胯的训练状态，苦笑一下，但接下来还是要好好训练，临阵磨枪，备战今年的收官之战——上马了。PB只是偶然，跑崩才是日常，上马会跑成什么样？",[105,640,641],{},"我不知道，我只知道，我一定会竭尽全力。",{"title":313,"searchDepth":314,"depth":314,"links":643},[644,645,650,651,652],{"id":372,"depth":314,"text":373},{"id":382,"depth":314,"text":383,"children":646},[647,648,649],{"id":386,"depth":320,"text":387},{"id":398,"depth":320,"text":399},{"id":416,"depth":320,"text":417},{"id":440,"depth":314,"text":441},{"id":542,"depth":314,"text":543},{"id":615,"depth":314,"text":616},"从首马352到7年后反复冲击破三，作者复盘伤病、训练营与北马上马杭马等关键节点，写透业余跑者的真实进阶与挫败。",{"coverImage":130,"slug":329,"translationKey":329,"locale":655,"category":656,"date":332,"readTime":333,"author":657,"tags":658,"keywords":663,"source":348,"races":667},"zh","Love Elite 破三组委会",{"name":656,"avatar":313},[659,660,661,662],"全马破三","周末长距离","跑步闯关挑战","马拉松训练",[659,660,664,665,666,661],"月跑量","马拉松","越野跑",[350,351,352,353,354],"/shares/zh/struggling-runner-to-sub-3",{"title":364,"description":653},"shares/zh/struggling-runner-to-sub-3","RCOnlXid7G9QHnYXHoTo4Pavra7ZFPUwTaVc5lCE5z0",1790236657528]