[{"data":1,"prerenderedAt":1227},["ShallowReactive",2],{"share-detail-en-sub-3-way-as-regular-runner":3},{"story":4,"related":365,"translations":915},{"id":5,"title":6,"body":7,"description":327,"extension":328,"meta":329,"navigation":360,"path":361,"seo":362,"stem":363,"__hash__":364},"stories/shares/en/sub-3-way-as-regular-runner.md","Finally Sub-3! How an Ordinary Runner Broke the 3-Hour Marathon Barrier (Lessons Learned)",{"type":8,"value":9,"toc":313},"minimark",[10,14,21,32,35,38,43,46,49,54,57,62,67,74,79,82,87,93,97,100,105,108,113,116,121,124,128,134,137,142,149,152,156,161,164,169,172,177,182,185,190,193,198,201,206,209,212,215,219,222,227,230,235,241,244,249,255,261,264,268,271,274,277,280,283,290,294,297,302,305,310],[11,12,13],"p",{},"On March 26, at the Guilin Marathon, I finally achieved a sub-3-hour finish at a CAA-certified race.",[11,15,16],{},[17,18],"img",{"alt":19,"src":20},"Image","/images/shares/sub-3-way-as-regular-runner/518ab63bb910e4ae36626fcfafc65549.jpg",[11,22,23,24,28,29],{},"It ",[25,26,27],"em",{},"came a little late",", but it finally came. ",[30,31,13],"strong",{},[11,33,34],{},"This moment had been a long time coming. For everyday recreational runners, breaking 3:30 is a major milestone, and breaking 3:00 is an even bigger one.",[11,36,37],{},"According to data from the Chinese Athletics Association, as of the end of 2019, there were only around 10,000 runners nationwide who had broken 3 hours in the marathon. Among them, fewer than 150 were from Guangxi, and only about 30 to 40 from Nanning. Having finally broken 3, I couldn't just let it pass without leaving something behind. Some thoughts, some lessons—worth recording, both for my own future reflection and for friends aiming to break 3, in the hope they might find a little help here.",[39,40,42],"h2",{"id":41},"_258-an-unexpected-sub-3-on-back-to-back-marathons","2:58! An Unexpected Sub-3 on Back-to-Back Marathons",[11,44,45],{},"You never know whether tomorrow or an accident will come first. Last week's Guilin Marathon brought an \"accident.\"",[11,47,48],{},"On March 19, I ran the Chongqing Marathon; on March 26, I headed to the Guilin Marathon. Because it was back-to-back, I gave myself a reasonable excuse: no goal, just run with a different mindset. From singlet to shorts to shoes, I changed everything. I wanted to shake off the heavy baggage, start fresh, and run light.",[11,50,51],{},[17,52],{"alt":19,"src":53},"/images/shares/sub-3-way-as-regular-runner/a3f4c1676b8813c9a3e941bb8a6d20c8.jpg",[11,55,56],{},"Change the gear, change the mood. My foot injury hadn't healed, the course was uneven, and it was back-to-back... I found too many excuses, treating it as a race-as-training session—just finish and be done.",[11,58,59],{},[17,60],{"alt":19,"src":61},"/images/shares/sub-3-way-as-regular-runner/f620c8327fecd0ba81f7812e91afbb04.jpg",[11,63,64],{},[17,65],{"alt":19,"src":66},"/images/shares/sub-3-way-as-regular-runner/30c200be1ceaca741a6ea7215bbb2dfe.jpg",[11,68,69,70,73],{},"The final 500-meter sprint. ",[30,71,72],{},"Sometimes, life is just like that: you plant a willow without intention, and it grows into shade."," Without setting a goal, I unexpectedly broke 3.",[11,75,76],{},[17,77],{"alt":19,"src":78},"/images/shares/sub-3-way-as-regular-runner/1409ce7f84f8e7b1b3bc340e7965b754.png",[11,80,81],{},"After breaking 3, I high-fived and shook hands with a stranger at the finish line. The moment I crossed, I raised both fists, cheering for myself, giving myself a thumbs-up. I couldn't help but actively high-five a fellow runner in celebration.",[11,83,84],{},[17,85],{"alt":19,"src":86},"/images/shares/sub-3-way-as-regular-runner/4381b348c3f15fa326722b456ec61f3b.jpg",[11,88,89,90],{},"Guilin Marathon certificate (the 25–35 km split was inaccurately recorded). This is what relief feels like. This is \"the body in hell, the soul in heaven.\" This is \"souls alike will always meet.\" A thousand words condensed into five: ",[30,91,92],{},"Finally sub-3.",[39,94,96],{"id":95},"even-pacing-restraintabsolutely-critical","Even Pacing + Restraint—Absolutely Critical",[11,98,99],{},"Accidents are often not accidental. I know, there is no success without reason. Over the past few days, I've been reflecting: despite so many unfavorable factors, why was I still able to break 3? The most critical reasons boil down to just two:",[101,102,104],"h3",{"id":103},"first-even-pacing","First, even pacing",[11,106,107],{},"As shown below, my 5 km splits and pace at Guilin were incredibly smooth.",[11,109,110],{},[17,111],{"alt":19,"src":112},"/images/shares/sub-3-way-as-regular-runner/8406dbf31d62f4eb336bf4f91bcfcd6a.jpg",[11,114,115],{},"Guilin Marathon split times and average pace. Maintaining rhythm and cruising at a steady pace is absolutely critical.",[11,117,118],{},[17,119],{"alt":19,"src":120},"/images/shares/sub-3-way-as-regular-runner/6339392975a1e7bf5eb8ec08d6540882.jpg",[11,122,123],{},"Per-kilometer pace chart (generally slightly slower uphill, slightly faster downhill). To maintain rhythm, I absolutely refused to enter aid stations in the first 10 km. Throughout the entire race, I only entered aid stations 3 times (whether to stop at every station varies from person to person). In previous failed attempts, without exception, the mistake was starting too fast and slowing down later, even starting fast and crashing, with no sense of rhythm whatsoever.",[101,125,127],{"id":126},"second-restrain-yourself","Second, restrain yourself.",[11,129,130,131],{},"Whether it was Xiamen last November or Chongqing on March 19 this year, in the first half I was too excited, too impulsive. Starting too fast led to a brutal crash later, especially after 30 km—without exception, they all fell apart. ",[30,132,133],{},"You really have to respect the marathon and deeply understand that a full marathon is not simply a half marathon times two.",[11,135,136],{},"A marathon is 42.195 km. Don't run 42.195 km at the fitness and pace you have for 30 km. Restraining your restless mind is essential. This time, I stuck with the sub-3 pack the whole way, constantly telling myself not to break away. It wasn't until 38 km, when most of the sub-3 pack had dropped off, that I moved up to lead and run solo.",[11,138,139],{},[17,140],{"alt":19,"src":141},"/images/shares/sub-3-way-as-regular-runner/686cd38815f9848e95e885e48a22f139.jpg",[11,143,144,145,148],{},"For most of the race, I ran with the sub-3 pack. If I had to find more reasons, it would be that ",[30,146,147],{},"daily training must be disciplined, systematic, and rigorous"," (after the pandemic, my training was not systematic enough, and my mileage was on the lower side).",[11,150,151],{},"Another point: this time I started from Zone A. If I had also started from Zone A in Chongqing, I wouldn't have had to chase for 14 km to catch the 3:00 pacers, wasting too much energy and leaving me drained later. Of course, if you're strong enough, you can break 3 even from Zone D. For example, at this Guilin Marathon, the men's champion was a Black runner who started from Zone D.",[39,153,155],{"id":154},"dont-fear-losingi-failed-3-times-before-succeeding","Don't Fear Losing—I Failed 3 Times Before Succeeding",[11,157,158],{},[30,159,160],{},"The marathon is a dojo for refining the mind and tempering the soul.",[11,162,163],{},"It taught me the true meaning of truths like \"failure is the mother of success,\" \"confidence is more precious than gold,\" and \"those who dare to fight will win.\" Ever since that sub-3 test run at Nanhu in early November last year where I clocked 2:54, I had been thinking about breaking 3 in an official race, or even going further. The result? Failure after failure. On November 27 last year, the Xiamen Marathon, I finished in 3:06.",[11,165,166],{},[17,167],{"alt":19,"src":168},"/images/shares/sub-3-way-as-regular-runner/9d933736316bad3edae939f9c96ef93a.jpg",[11,170,171],{},"Xiamen Marathon certificate.",[11,173,174],{},[17,175],{"alt":19,"src":176},"/images/shares/sub-3-way-as-regular-runner/1eb452c231aade51b30fd59382ca3944.jpg",[11,178,179],{},[17,180],{"alt":19,"src":181},"/images/shares/sub-3-way-as-regular-runner/3793d1169616aba5b5abe7d778149f44.jpg",[11,183,184],{},"After Xiamen, on February 19 this year, the Shenzhen Marathon was even worse—a 3:17 finish (mainly because after recovering from COVID, I had barely trained systematically, with monthly mileage barely over 100 km, which was too low).",[11,186,187],{},[17,188],{"alt":19,"src":189},"/images/shares/sub-3-way-as-regular-runner/5d33132385d511b377777ddb14b9a414.jpg",[11,191,192],{},"Shenzhen Marathon certificate. On March 19, the Chongqing Marathon, I finished in 3:02.",[11,194,195],{},[17,196],{"alt":19,"src":197},"/images/shares/sub-3-way-as-regular-runner/68076dd8e16d41b7f0383d3132c5e0aa.jpg",[11,199,200],{},"Chongqing Marathon certificate.",[11,202,203],{},[17,204],{"alt":19,"src":205},"/images/shares/sub-3-way-as-regular-runner/c5d18f947e4be2063f4f6469cc39c734.png",[11,207,208],{},"Failure isn't scary; being knocked down by failure is. I am someone who never admits defeat.",[11,210,211],{},"Before every race, I do my homework seriously. After every race, I reflect seriously. I firmly believe that even if I don't succeed this time, I will eventually succeed. To be honest, around the 37 km mark at this Guilin Marathon, I was tired, even a little ready to give up. It was 「Six Practices of Excellence」 that saved me. During that stretch, I recited 「Six Practices of Excellence」 several times. Especially the final practice: \"Don't let emotions cloud your judgment\"—\"As long as you live, you will encounter difficulties and setbacks. Never let them crush you. Never run away. Face them head-on. Bear it with grit.\" As a result, by 40 km, my body suddenly felt lighter. In the final 500 meters, I even overtook a few people.",[11,213,214],{},"Running a marathon involves the legs, the brain, and the heart. Isn't life the same?",[39,216,218],{"id":217},"set-high-goals-but-not-unreachable-ones","Set High Goals, But Not Unreachable Ones",[11,220,221],{},"This Guilin Marathon may seem accidental, but it was inevitable. Although I didn't set a higher explicit goal before the race, I was still aiming for sub-3. With a goal, results can approach it. Without a goal, good results are hard to come by. The marathon is like this; starting a business is like this; in fact, anything is like this. I can't imagine a year, a month, or a day without goals. What a waste of time that would be. To achieve something, you must set high goals, quantify them, and commit to daily practice.",[11,223,224],{},[17,225],{"alt":19,"src":226},"/images/shares/sub-3-way-as-regular-runner/79187ce51c650c363a08a6d2d9ad1d99.jpg",[11,228,229],{},"Daily practice, daily reflection, one step at a time. Don't laugh, but before each of the first three failed attempts, I made myself a detailed booklet half a month to a month before the race. Daily execution, daily review, daily reflection. It was precisely because of this that I went from a complete running novice, from a 4:36 marathon, slowly broke through 3:30, and now finally broke through 3:00.",[11,231,232],{},[17,233],{"alt":19,"src":234},"/images/shares/sub-3-way-as-regular-runner/8ca9ee77fc948e019c0d8db1c70eeed6.jpg",[11,236,237,238],{},"My marathon progression—driven by goals.\n",[17,239],{"alt":19,"src":240},"/images/shares/sub-3-way-as-regular-runner/6ab2b6bd9e18f66387b9170432a36246.jpg",[11,242,243],{},"From running novice to elite amateur: set high goals, but don't overestimate yourself. Looking back now, I deeply feel the importance of reasonable goals. For example, at the Xiamen Marathon at the end of last November, my real goal wasn't actually sub-3, but 2:52.",[11,245,246],{},[17,247],{"alt":19,"src":248},"/images/shares/sub-3-way-as-regular-runner/d6328446301585c71e953d503f6c8317.jpg",[11,250,251,252],{},"The Xiamen goal was 2:52—too confident. The first half was indeed on target. But later, a few bridges and big hills broke me.\n",[17,253],{"alt":19,"src":254},"/images/shares/sub-3-way-as-regular-runner/64a4d3e5c38824914e80e29ec6dc1c3f.jpg",[11,256,257,258],{},"Xiamen first-half pace.\n",[17,259],{"alt":19,"src":260},"/images/shares/sub-3-way-as-regular-runner/45abc141bc45002f72907f187f274bbd.jpg",[11,262,263],{},"Xiamen second half fell apart completely. To put it bluntly, it was poor goal-setting and poor strategy. As a result, the sub-3 trophy that should have been mine was lost.",[39,265,267],{"id":266},"right-timing-right-place-right-conditionsall-three-are-essential","Right Timing, Right Place, Right Conditions—All Three Are Essential",[11,269,270],{},"After breaking 3, I kept reflecting on how to set reasonable goals and how to achieve them. After repeated thought, I believe that for ordinary recreational runners like us, right timing, right place, and right conditions—none of the three can be missing.",[11,272,273],{},"Take my case.",[11,275,276],{},"Xiamen: at that time my training was the most systematic, and I had run 2:54 at the Nanhu sub-3 test race, so I had the \"people\" factor. But I lacked both timing and place. The temperature was over 20°C, the course had big ups and downs. More importantly, I started from Zone C, where the fastest pacer was only 3:15.",[11,278,279],{},"Shenzhen: needless to say, I had none of the three. After COVID in December last year, I hadn't trained systematically; monthly mileage barely over 100 km; the weather was hot; the course was unfriendly. Break 3? How could that be possible unless a miracle happened?",[11,281,282],{},"Chongqing: it should have been a great opportunity. Unfortunately, I started from Zone B, and breaking out of the pack was too hard. Plus, three weeks before the race, I hurt my ankle, and by 30 km it hurt badly. Although the course was flat and the temperature was right (around 10°C), I could only manage 3:02 in the end, a regretful loss.",[11,284,285,286,289],{},"Next time you run a marathon, before setting your goal, ask yourself: ",[30,287,288],{},"Is the timing right? Is the place right? Are the conditions right?"," If you have all three, then all that's left is to go all out. If you have two, it's worth a try. If you only have one, it's risky. If you have none, abandon the goal decisively.",[39,291,293],{"id":292},"next-goal-national-class-2-athlete","Next Goal: National Class 2 Athlete",[11,295,296],{},"I know my own limits; I can't compare with professional athletes. I don't run to win awards, but for a healthy body, self-breakthrough, and like-minded friends. Also, to refine my mind, temper my soul, and develop more disciplined living habits. Alongside stillness (reading, calligraphy), I found a dynamic hobby. Choose the right thing, not just what you like, then stick with it and learn to love it. Of course, I also know that sub-3 is not my limit; I want to go further. This Chinese New Year, I set several annual goals for myself, including the marathon goal of becoming a National Class 2 Athlete, which means a marathon under 2:53.",[11,298,299],{},[17,300],{"alt":19,"src":301},"/images/shares/sub-3-way-as-regular-runner/4b499aedb490f5a83c3dadc57a4e35f0.png",[11,303,304],{},"This year's goal is National Class 2. I'll save it for the second half of the year, October–November, after summer training.",[11,306,307],{},[17,308],{"alt":19,"src":309},"/images/shares/sub-3-way-as-regular-runner/3bb051578ab053267699d17249001bff.jpg",[11,311,312],{},"Believe in the power of belief. I believe I can do it, and I believe you can too. Life is a marathon. May you keep breaking through and meet a better version of yourself.",{"title":314,"searchDepth":315,"depth":315,"links":316},"",2,[317,318,323,324,325,326],{"id":41,"depth":315,"text":42},{"id":95,"depth":315,"text":96,"children":319},[320,322],{"id":103,"depth":321,"text":104},3,{"id":126,"depth":321,"text":127},{"id":154,"depth":315,"text":155},{"id":217,"depth":315,"text":218},{"id":266,"depth":315,"text":267},{"id":292,"depth":315,"text":293},"From a 4:36 marathon debut to breaking 3 hours: an ordinary runner reflects on three failed attempts before finally going sub-3 at the Guilin Marathon, sharing training insights, pacing strategy, and mental management.","md",{"coverImage":20,"slug":330,"translationKey":330,"locale":331,"category":332,"date":333,"readTime":334,"author":335,"tags":337,"keywords":343,"source":355,"races":356},"sub-3-way-as-regular-runner","en","Runner Stories","2026-05-09",10,{"name":336,"avatar":314},"Jiankang Sports",[338,339,340,341,342],"Sub-3 Marathon","Guilin Marathon","Runner Story","Break 3 Strategy","Elite Amateur",[344,339,345,346,347,348,349,350,351,352,353,354],"sub-3 marathon","Chongqing Marathon","Xiamen Marathon","elite amateur runner","marathon training","break 3 strategy","sub 3 hour marathon","back-to-back marathons","national class 2 athlete","even pacing","marathon pacing strategy","https://mp.weixin.qq.com/s/Hy01P4iA0E9Jp-NLK9zO_g",[357,358,359],"guilin-marathon","chongqing-marathon","xiamen-marathon",true,"/shares/en/sub-3-way-as-regular-runner",{"title":6,"description":327},"shares/en/sub-3-way-as-regular-runner","l5tMC6da0pgSxTVD9oke6iu9JTQD3qq3GaFmoeoyj9E",[366,563,726],{"id":367,"title":368,"body":369,"description":530,"extension":328,"meta":531,"navigation":360,"path":559,"seo":560,"stem":561,"__hash__":562},"stories/shares/en/439-to-sub3-and-village-to-985.md","From 4:39 to 2:59, From a Poor Mountain Village to the 985 University Podium: My Dual Marathon Journey",{"type":8,"value":370,"toc":520},[371,377,381,384,387,392,396,399,402,405,410,414,417,422,426,429,432,437,442,446,449,452,457,462,467,471,474,477,480,485,489,492,495,498,501,504,508,511,514,517],[372,373,374],"blockquote",{},[11,375,376],{},"From 4 hours 39 minutes to 2 hours 59 minutes, from a mountain village in western China to a university podium—it took me six years to run two different marathons. One was on the road, fighting cramps, exhaustion, and limits with every step, gradually shortening the finish time. The other was in life, running from textbooks under a kerosene lamp to the podium of the academic hall, inch by inch expanding the boundaries of life. This ever-flowing river of history records not just the improvement in pace and the changes in courses, but also how an ordinary person, through the simplest persistence, completed a dual transcendence of self through running and seeking. When you open these words years from now, may they not only bring you the warmth of the marathon course, but also give you the courage to keep running forward—whether on the course or in life. Because true victory is never about defeating others, but about constantly surpassing the person you were yesterday. — Text & Images: Xiao Haijun",[39,378,380],{"id":379},"i-starting-point-a-first-marathon-of-stumbling-and-crawling","I. Starting Point: A First Marathon of Stumbling and Crawling",[11,382,383],{},"November 29, 2020, Chengdu Marathon. In my sixth year of fitness, I decided to step out of my comfort zone and try more diverse forms of exercise.",[11,385,386],{},"Running, due to its lack of venue restrictions, naturally became my first choice. At first I only ran 2 to 5 kilometers, occasionally trying 10K. It wasn't until ten days before my first marathon that I truly began to接触 \"long distance\" training. At the time, my monthly mileage was less than 60 kilometers, and I naively thought that 42.195 kilometers was just two half marathons added together. The result: at 18K in the Chengdu Marathon, both legs cramped, and I struggled the whole way. 4:39:59—like dragging half a corpse across the finish line. Completing safely after only ten days of preparation was already not easy. My kneecap hurt for a month. I swore: \"I'll never run a full marathon again.\"",[11,388,389],{},[17,390],{"alt":19,"src":391},"/images/shares/439-to-sub3-and-village-to-985/2825d0bc93deeaaafba65c6398fa1d5d.jpg",[39,393,395],{"id":394},"ii-the-spark-a-flame-of-dissatisfaction","II. The Spark: A Flame of Dissatisfaction",[11,397,398],{},"The oath was quickly replaced by a flame of dissatisfaction in my heart.",[11,400,401],{},"The 2021 Chengdu Marathon lottery win was canceled due to COVID-19; in 2022, the city lockdown almost stopped my running completely... But the desire to run never went out.",[11,403,404],{},"In 2023, after two months of hasty preparation, I once again stood on the Chengdu Marathon course in October, finishing in 4:15. Although I still cramped, a thought quietly sprouted at this moment: \"I want to run marathons in other cities, to travel across the great rivers and mountains of my motherland through marathons.\"",[11,406,407],{},[17,408],{"alt":19,"src":409},"/images/shares/439-to-sub3-and-village-to-985/5558d2fb4f75c3f014cc8b98dde37dbc.jpg",[39,411,413],{"id":412},"iii-breakthrough-the-first-ray-of-light","III. Breakthrough: The First Ray of Light",[11,415,416],{},"At the 2023 Shenzhen Marathon, I prepared seriously for one month, and my mileage first exceeded 253 kilometers. When I crossed the finish line, the time stopped at 3:40—no cramps throughout, a 35-minute PB. Only at that moment did I truly believe: I can run farther, faster.",[11,418,419],{},[17,420],{"alt":19,"src":421},"/images/shares/439-to-sub3-and-village-to-985/70b8f62a4994fd9cca3967605a2ef647.jpg",[39,423,425],{"id":424},"iv-the-journey-measuring-china-with-footsteps","IV. The Journey: Measuring China with Footsteps",[11,427,428],{},"In 2024, I embarked on a \"National Marathon Tour\": Lanzhou, Yinchuan, Liupanshui, Taiyuan, Xi'an, Nanning, Kunming... At the Xi'an Marathon, 3:20:27, a PB of nearly 20 minutes.",[11,430,431],{},"My dream began to burn: I want to break 3:10 and touch the threshold of \"mass elite.\"",[11,433,434],{},[17,435],{"alt":19,"src":436},"/images/shares/439-to-sub3-and-village-to-985/6acd5710471b5b511933f45661e57ea7.jpg",[11,438,439],{},[17,440],{"alt":19,"src":441},"/images/shares/439-to-sub3-and-village-to-985/db33b7805e255e4c512accbdbd1f593e.jpg",[39,443,445],{"id":444},"v-advancement-the-prelude-to-breaking-three-hours","V. Advancement: The Prelude to Breaking Three Hours",[11,447,448],{},"In 2025, the running footsteps never stopped. Nine full marathons + five half marathons for the year. More importantly, starting from July, every weekend at 4 a.m., without fail, I would drive 10 kilometers to the Qinglong Lake Wetland Park for morning training.",[11,450,451],{},"Monthly mileage stabilized above 300 kilometers, laying a solid foundation for the body. This year, my results settled amid fluctuations. At my second Xi'an Marathon, 3:07:14—the 3:10 goal achieved! And the breakthrough in the half marathon was like a ray of dawn: from 1:29 at Changjiahui in early November, to 1:26 at Meishan Dongpo, to 1:24 at Ya'an by year-end... I knew the timing for a sub-3 was drawing near.",[11,453,454],{},[17,455],{"alt":19,"src":456},"/images/shares/439-to-sub3-and-village-to-985/3f26ff2b4d8cc886b06a946281df972c.jpg",[11,458,459],{},[17,460],{"alt":19,"src":461},"/images/shares/439-to-sub3-and-village-to-985/b99bada94b668bfdcb186b88ebdab9c6.jpg",[11,463,464],{},[17,465],{"alt":19,"src":466},"/images/shares/439-to-sub3-and-village-to-985/7b82bf20416a87431f8f364ac96e98b5.jpg",[39,468,470],{"id":469},"vi-fulfilling-the-dream-calmly-reaching-the-mountain-and-sea","VI. Fulfilling the Dream: Calmly Reaching the Mountain and Sea",[11,472,473],{},"January 2026, Xiamen Marathon.",[11,475,476],{},"I had imagined the scene of breaking three hours countless times: perhaps I would burst into tears, perhaps I would shout, perhaps I would kneel down and kiss the timing mat. But when I truly crossed the finish line and saw the number \"2:59:45\" on the arch timer, my heart was exceptionally calm.",[11,478,479],{},"Turns out the most turbulent waves had already silently washed over the riverbed of life during those six years of running.",[11,481,482],{},[17,483],{"alt":19,"src":484},"/images/shares/439-to-sub3-and-village-to-985/51ae29bbb8c333452c41ef6d8e75f147.jpg",[39,486,488],{"id":487},"the-other-course-from-poverty-stricken-mountain-village-to-university-podium","The Other Course · From Poverty-Stricken Mountain Village to University Podium",[11,490,491],{},"Before running, I had already won another, much longer marathon.",[11,493,494],{},"I come from a poor mountain village so obscure it's hard to find on a map—Lingtai, Gansu. The clearest memories of my childhood are the rugged mountain roads and my parents' sighs as they worried about tuition fees.",[11,496,497],{},"Studying was the only visible way out. Relying on my parents' scraping together and my persistence under the kerosene lamp late into the night, I step by step \"ran\" from the village primary school to the county middle school, and then \"ran\" to the halls of a 985 university.",[11,499,500],{},"Six years for a Ph.D., the days and nights spent in the lab, stacks of X-ray films, papers that were overturned and rewritten—that was a lonely endurance race with no audience and no applause.",[11,502,503],{},"When I finally stood on the podium of the 985 university, looking at the young eyes below, I knew—the true marathon of life has never been limited to the course.",[39,505,507],{"id":506},"vii-the-finish-line-a-new-starting-point","VII. The Finish Line? A New Starting Point",[11,509,510],{},"From the first marathon of cramping and struggling, to the journey across the nation; from the oath of \"never running again\" to the courage of \"let me try.\" From a child in a poor mountain village to a teacher on the university podium; these two seemingly parallel courses ultimately converged at the same finish line: persistence is the only shortcut; breakthrough is the only answer. Six years, not just a sub-3, but a reconciliation with oneself, a moment of growth.",[11,512,513],{},"Gratitude to all the companions along this road. There is so much to be thankful for: thank you to that never-give-up self who won't stop until it's done; thank you to the brothers of the Sichuan University Panda Running Club, who took me through one grueling intensity training after another; thank you to the comrades of the Love Elite Sub-3 Running Club from all corners of the country, for the endless encouragement sent from afar; thank you to the partners of the Qinglong Lake Wild Wolf Running Club, for the warm companionship in the morning light through all four seasons. It is you who made this lonely expedition full of warmth and strength.",[11,515,516],{},"What the marathon has taught me has never been how to run faster, but how to move forward more resolutely—even if you fall, you must get up toward the light. If there is a dream worth chasing with years, it must be constantly surpassing the person you were yesterday.",[11,518,519],{},"Breaking three hours is a milestone, not a finish line. The mountains are high and the seas are wide—see you on the road.",{"title":314,"searchDepth":315,"depth":315,"links":521},[522,523,524,525,526,527,528,529],{"id":379,"depth":315,"text":380},{"id":394,"depth":315,"text":395},{"id":412,"depth":315,"text":413},{"id":424,"depth":315,"text":425},{"id":444,"depth":315,"text":445},{"id":469,"depth":315,"text":470},{"id":487,"depth":315,"text":488},{"id":506,"depth":315,"text":507},"A true story of dual transformation: one runner cuts his marathon from 4:39 to 2:59 while rising from a poor mountain village to a 985 university podium.",{"coverImage":391,"slug":532,"translationKey":532,"locale":331,"category":332,"date":533,"readTime":534,"author":535,"tags":537,"keywords":542,"source":551,"races":552},"439-to-sub3-and-village-to-985","2026-04-12",6,{"name":536,"avatar":314},"Love Elite Sub-3 Committee",[538,539,540,541],"From Fitness to Marathon","Running and Traveling","Xiamen Marathon Sub-3","COVID-19",[543,544,545,346,546,547,548,549,550],"Fitness","Marathon","Marathon Travel","Monthly Mileage","Lanzhou Marathon","Xi'an Marathon","Mass Elite","Qinglong Lake Wetland Park","https://mp.weixin.qq.com/s/v-cATRThwB2vGFLfWSpy_g",[553,554,555,556,557,558,359],"chengdu-marathon","shenzhen-marathon","lanzhou-marathon","taiyuan-marathon","xi-an-marathon","kunming-marathon","/shares/en/439-to-sub3-and-village-to-985",{"title":368,"description":530},"shares/en/439-to-sub3-and-village-to-985","tOZMSgj5xbAknkSXef5uDfYrfNNkHrashIL4ToNhz6w",{"id":564,"title":565,"body":566,"description":698,"extension":328,"meta":699,"navigation":360,"path":722,"seo":723,"stem":724,"__hash__":725},"stories/shares/en/my-marathon-decade.md","My Marathon Decade—2026 Chongqing Marathon Race Report",{"type":8,"value":567,"toc":689},[568,573,577,580,585,589,592,595,600,603,606,611,615,618,621,626,629,633,636,639,644,648,651,654,659,662,666,669,674,677,681,684],[372,569,570],{},[11,571,572],{},"Have you ever wondered when a person can become their true self? Each of us is born unique and irreplaceable. Those who run truly love running; the marathon merely provides everyone an opportunity to prove themselves. And this proof is not for others to see—we prove only our own happiness, and the self that is happy because of independence.",[39,574,576],{"id":575},"ten-years","\"Ten Years\"",[11,578,579],{},"Ten years ago, I didn't know you, you didn't belong to me, we were still the same... Right now, I'm listening to Eason Chan's \"Ten Years.\" I know this song has nothing to do with what I'm about to express—it's just the literal meaning. But every time before I write, I always like to find some emotion for myself first...",[11,581,582],{},[17,583],{"alt":19,"src":584},"/images/shares/my-marathon-decade/407977382f568d6b3caaa72b83fdf85a.jpg",[39,586,588],{"id":587},"never-forget-where-you-came-from","Never Forget Where You Came From",[11,590,591],{},"If you ask me now how I fell into this \"pit\" of marathons back then? I truly can't answer. If I must say—it was simply inexplicable!",[11,593,594],{},"October 16, 2016, was an ordinary yet special day in my life. Ordinary because a curious attempt wasn't much different from trying other things I'd never touched. Special because it became a profoundly meaningful starting point, the beginning of a path that would take me to another track in life over the next ten years, like the resounding whistle of a ship about to set sail. At that time, I was neither a gear junkie nor an elite runner—just one of the countless ordinary runners. My equipment was simple and plain; the training shoes on my feet were issued by the military, and my running clothes weren't carefully selected like they are now. With longing and curiosity for the marathon, I stood on the starting line of the Nanjing Marathon...",[11,596,597],{},[17,598],{"alt":19,"src":599},"/images/shares/my-marathon-decade/ced1003d22560ba9e206d3a0bd80bb3b.jpg",[11,601,602],{},"Like scrolling through Moments, I clearly remember that the weather that day was terrible—overcast, cold, and humid. When the starting gun fired, the crowd surged like a tide, and I was a lonely leaf in that massive flood. The cheers of spectators along the starting straight rose and fell, but what lingered in my ears was only my own rapid breathing and pounding heartbeat. Although I had developed a love for sports after enlisting, a full marathon seemed as impossible as jumping to reach the ceiling—I had never run farther than 8 kilometers before. In the latter half of the race, each step weighed down my legs, but the defiant refusal to give up only blazed stronger within me. Running \"alone\" on the course, gazing at the endless yet familiar Jiangdong Expressway ahead, every tug at the limit of my stamina was a deep conversation with my inner self. That was a journey belonging to one person; every drop of sweat witnessed my earliest love and persistence for running.",[11,604,605],{},"Since then, running was no longer just a training session from my military days, nor merely a pastime in life—it became my unique way of exploring the world. From that year on, I truly couldn't stop running, like every ordinary runner running with passion. Ten years of marathon time has left deep marks on my life. Over this decade, I completed 29 full marathons and 11 half marathons, with footprints in many cities across the country, and last March I was promoted to a China Marathon Majors finisher. Listing so many numbers isn't to emphasize how amazing I am, but to remind myself: never forget where you came from.",[11,607,608],{},[17,609],{"alt":19,"src":610},"/images/shares/my-marathon-decade/c9d58c9a5ee967b1988c92e719578181.jpg",[39,612,614],{"id":613},"this-is-fog-cityrise-up-all","This Is Fog City—Rise Up, All!",[11,616,617],{},"Chongqing—\"Chong\" means reunion, \"qing\" means celebration. I've been to Chongqing several times, and the first time I heard this explanation of the city's name, I loved it very much.",[11,619,620],{},"My love and hate for the Chongqing Marathon. The love is simple—reuniting with Chongqing again, running the Chongqing Marathon for the second time, a successful revenge, smoothly breaking three hours for a PB, and taking home the little golden man. The hate is complex—one year ago, no, ten months ago, at the very same starting point, in that same mountain city, between those same two rivers, the Yangtze and the Jialing—the 2025 Chongqing Marathon. Starting from Corral D, chasing time all the way, cramping after the big hill at 36K, ultimately finishing in 3:03 and missing the little golden man. One winter's training was satisfying, but didn't meet expectations—a regretful defeat! Suddenly I thought of this year's Xtep slogan for Chongqing—CQ Expects to Go Further! That's right, 2026, expect what you expect to expect.",[11,622,623],{},[17,624],{"alt":19,"src":625},"/images/shares/my-marathon-decade/5c7f8efaa9fb89eb7365ca078f32426c.png",[11,627,628],{},"Ten thousand horses galloping, running Chongqing, loving Chongqing. In the blink of an eye, it was early 2026. When I once again stood on the starting line of the Chongqing Marathon, this time, the faces around me were no longer all strangers, but a group of like-minded friends. We once ran laps together, clocked in together, and planned various races together. Although the main purpose wasn't the race, but the gathering. At this moment, we stood together on this course that was both familiar and strange to me. Compared to the scene of racing alone ten years ago, the moment of meeting friends at the finish line now seemed especially warm. Together we held up our finisher medals and sub-3 trophies, encouraging each other, sweat and smiles intertwined, becoming the most beautiful memory of this winter. A jianghu after a grand dream awakens—we'll see each other at the peak! CQ city! Rise up!",[39,630,632],{"id":631},"rush-out-your-own-tunnel-of-self-strengthening","Rush Out! Your Own Tunnel of Self-Strengthening!",[11,634,635],{},"What impressed me most about this race was that very long tunnel. I call it the Tunnel of Self-Strengthening! Whenever I simply chat with fellow runners about race results, I always like to tell them: if you don't break through that barrier yourself, you'll never get past it! On race day, when I successfully charged through that long tunnel twice, I had a special feeling in an instant—today, I broke through my own Tunnel of Self-Strengthening!",[11,637,638],{},"While riding the river-crossing cable car, looking at the converging waters of the two rivers, I calmly thought: if I hadn't cramped on last year's Chongqing Marathon course, if I hadn't been in Corral D, would I have gotten the little golden man? Perhaps, meeting a little later isn't so bad. Just like this cable car right now—although I've been to Chongqing many times, every time I missed the river-crossing cable car I'd longed for, until this time. Some encounters are the best arrangements... Many times, for many races, you don't necessarily need to win the lottery; when we've trained well enough, it will come naturally. Just like what the commander of Team 702 and Xu Sanduo said: \"Between wanting and getting, there are two more words: doing.\"",[11,640,641],{},[17,642],{"alt":19,"src":643},"/images/shares/my-marathon-decade/0933bbe2428bf204cf99731c1ec1909b.jpg",[39,645,647],{"id":646},"clarity-after-disillusionment","Clarity After Disillusionment",[11,649,650],{},"First marathon of the new year, finishing in 2:54:12. This is my finisher medal, my finisher poncho, and my sub-3 trophy. Winter training was halfway through; this was a test of my mid-winter training. After last season ended, I was very clear about where the problems lay, and I carried out targeted training according to plan. To get such a result, I accepted it gladly. From 5:34 to 2:54, drawing a perfect full stop for my first marathon decade.",[11,652,653],{},"I thank running; it gave me health. It pulled back the sub-healthy me from ten years ago. It let me know there is a lifestyle called running. Around the end of the year, I saw many runners posting before-and-after comparison photos. Many people truly underwent a transformative change, including me. I thank the marathon, I thank my marathon decade—it took me to see so much of the wonderful world. The places I've been in these years outnumber the total of all the previous decades. The marathon is also a spiritual practice. I don't care if others say it's healthy or not; I don't care if others say I'm fast or slow. Those who talk about marathons all day long, to put it bluntly, just lack the courage to challenge. Your narrow perspective prevents you from embracing scientific training. You'd rather dwell on the occasional collapse on the race course, while turning those who give everything they've got into living object lessons. Yesterday on the course I saw many runners, probably at their limit, dropping out near the finish line. Our finish line must be getting home safely. If you feel your body can't persist, we stop...",[11,655,656],{},[17,657],{"alt":19,"src":658},"/images/shares/my-marathon-decade/3763c4b2159f5222683be49042f7176c.png",[11,660,661],{},"Have you ever wondered when a person can become their true self? Each of us is born unique and irreplaceable. Those who run truly love running; the marathon merely provides everyone an opportunity to prove themselves. And this proof is not for others to see—we prove only our own happiness, and the self that is happy because of independence. Every runner who crosses the finish line is their own hero in this ordinary world...",[39,663,665],{"id":664},"time-passes-the-baton-here","Time Passes the Baton Here",[11,667,668],{},"So 2016 was already ten years ago! Ten years is but a brief moment in the long river of life, yet it's enough to let a seed of love for running take root, sprout, and grow into a lush forest. Looking back at these ten years, from running alone to running shoulder-to-shoulder with a group today, every step witnesses the power of persistence, and every journey interprets the value of dreams.",[11,670,671],{},[17,672],{"alt":19,"src":673},"/images/shares/my-marathon-decade/3ae1ea0493b178063a90d3b1b558de94.jpg",[11,675,676],{},"In the future, there are countless more decades waiting for us. I look forward to continuing to run with this group of like-minded friends, to explore more unknown courses... More importantly, running really isn't a boring sport. If you haven't yet felt the joy of running, you can start by watching a running race, feeling the passion and energy of running from a spectator's perspective. If destiny undergoes tremendous change through unintentional choices, it is fate; but within this fate, life is also like a marathon, full of hardships and difficulties. It doesn't care about momentary bursts, but about persistence along the way. As long as you're willing to take the first step, every future step will be full of surprises. And I will look forward to the next decade of running, and more decades...",[39,678,680],{"id":679},"final-words","Final Words",[11,682,683],{},"2016–2026. Thank you to the me of ten years ago for choosing the sport of marathon, and thank the marathon for choosing me... See you in the next decade!",[11,685,686],{},[17,687],{"alt":19,"src":688},"/images/shares/my-marathon-decade/e5261a0b824157d684e03bcc997b1db8.jpg",{"title":314,"searchDepth":315,"depth":315,"links":690},[691,692,693,694,695,696,697],{"id":575,"depth":315,"text":576},{"id":587,"depth":315,"text":588},{"id":613,"depth":315,"text":614},{"id":631,"depth":315,"text":632},{"id":646,"depth":315,"text":647},{"id":664,"depth":315,"text":665},{"id":679,"depth":315,"text":680},"From the 2016 Nanjing Marathon to the 2026 Chongqing Marathon, this 10-year running memoir traces growth, identity, and the meaning of staying with the sport.",{"coverImage":584,"slug":700,"translationKey":700,"locale":331,"category":332,"date":701,"readTime":702,"author":703,"tags":704,"keywords":708,"source":718,"races":719},"my-marathon-decade","2026-04-16",9,{"name":536,"avatar":314},[345,705,706,707],"Marathon Decade","Sub-3 Targeted Training","Sub-Health",[709,710,711,712,713,714,715,345,716,717],"Starting Line","Military Service","Exploring the World","Full Marathon","Half Marathon","Running Footprints","China Marathon Majors","Finisher Poncho","Sub-3","https://mp.weixin.qq.com/s/-ZwaBEJdeh8OAbqvrnnDJw",[358,720,721],"nanjing-marathon","beijing-marathon","/shares/en/my-marathon-decade",{"title":565,"description":698},"shares/en/my-marathon-decade","r-f4gxHv1A5j_vXzhT_v1r3jNs8rDxZFei6Oj6b4poY",{"id":727,"title":728,"body":729,"description":890,"extension":328,"meta":891,"navigation":360,"path":911,"seo":912,"stem":913,"__hash__":914},"stories/shares/en/reflections-on-training.md","Reflections of a Seasoned Runner",{"type":8,"value":730,"toc":880},[731,736,742,745,748,752,755,758,761,766,770,774,777,783,786,790,793,796,799,803,806,822,825,829,832,865,869,872,877],[372,732,733],{},[11,734,735],{},"In this age of information overload, we rarely have time to truly be alone. Messages on our phones, social media updates, and work emails are constantly vying for our attention. Running has given me an opportunity to step away from the noise. For one hour, there is no phone, no conversation, no tasks—just myself and the road beneath my feet. This solitude has taught me to listen to my inner voice, to sort through scattered thoughts, and to rediscover the center of my life.",[11,737,738],{},[17,739],{"alt":740,"src":741},"Running Time","https://images.unsplash.com/photo-1552674605-db6ffd4facb5?w=1200&h=600&fit=crop",[11,743,744],{},"The first time I put on a pair of running shoes, it was to get rid of a beer belly. I had just turned thirty, and the fatty liver and high uric acid on my medical report made me realize that if I didn't change, my body was about to flash a red alert.",[11,746,747],{},"Ten years later, running is no longer about losing weight. It has become an indispensable part of my life, as natural as eating and sleeping.",[39,749,751],{"id":750},"from-pain-to-pleasure","From Pain to Pleasure",[11,753,754],{},"When I first started running, even three kilometers felt like torture. Gasping for breath, heavy legs, and only one thought in my mind: \"Why am I torturing myself like this?\"",[11,756,757],{},"But I stuck with it. Not because I had superhuman willpower, but because I found a wonderful sense of rhythm in running.",[11,759,760],{},"When breathing and footsteps gradually synchronize, when physical exhaustion is replaced by the euphoria of endorphins, and when the city scenery slowly unfolds beside you—I began to understand why some people fall in love with this sport.",[372,762,763],{},[11,764,765],{},"Running is not an escape from life, but a better way to step into it.",[39,767,769],{"id":768},"three-things-running-has-taught-me","Three Things Running Has Taught Me",[101,771,773],{"id":772},"_1-slow-down-to-go-faster","1. Slow Down to Go Faster",[11,775,776],{},"The most common mistake new runners make is rushing for quick results. They want to run the farthest distance in the shortest time, and the result is often injury, burnout, and quitting.",[11,778,779,780],{},"Running has taught me: ",[30,781,782],{},"Truly important things require time to settle.",[11,784,785],{},"Improving fitness, strengthening muscles, and enhancing cardiovascular function—these changes don't happen overnight. But if you persist a little every day, when you look back after a year, you will find that you have come a long way.",[101,787,789],{"id":788},"_2-solitude-is-a-skill","2. Solitude Is a Skill",[11,791,792],{},"In this age of information overload, we rarely have time to truly be alone. Messages on our phones, social media updates, and work emails are constantly vying for our attention.",[11,794,795],{},"Running has given me an opportunity to step away from the noise. For one hour, there is no phone, no conversation, no tasks—just myself and the road beneath my feet.",[11,797,798],{},"This solitude has taught me to listen to my inner voice, to sort through scattered thoughts, and to rediscover the center of my life.",[101,800,802],{"id":801},"_3-the-journey-matters-more-than-the-result","3. The Journey Matters More Than the Result",[11,804,805],{},"When participating in a marathon, everyone focuses on their finish time. But after running more than a dozen marathons, I've found that what I remember most isn't my PB (personal best), but those moments on the course:",[807,808,809,813,816,819],"ul",{},[810,811,812],"li",{},"The enthusiastic cheers from volunteers at the early morning start",[810,814,815],{},"An energy gel handed to me by a fellow runner I'd never met",[810,817,818],{},"A cup of warm water offered by a spectator when I hit the wall",[810,820,821],{},"The hugs from family and friends as I crossed the finish line",[11,823,824],{},"These are the true meaning of running.",[39,826,828],{"id":827},"advice-for-new-runners","Advice for New Runners",[11,830,831],{},"If you are just starting to run, or are hesitating about whether to begin, I want to say to you:",[833,834,835,841,847,853,859],"ol",{},[810,836,837,840],{},[30,838,839],{},"Don't compare yourself to others"," — Everyone starts at a different point and has a different pace",[810,842,843,846],{},[30,844,845],{},"Enjoy every outing"," — Even if you only run one kilometer, it's better than sitting on the couch",[810,848,849,852],{},[30,850,851],{},"Invest in a good pair of shoes"," — This is the most basic protection for your body",[810,854,855,858],{},[30,856,857],{},"Find a running partner"," — Having company makes the journey more enjoyable",[810,860,861,864],{},[30,862,863],{},"Record your progress"," — When you look back, you'll be amazed at how much you've changed",[39,866,868],{"id":867},"a-final-word","A Final Word",[11,870,871],{},"Ten years of running, and my total mileage has exceeded twenty thousand kilometers. That number sounds staggering, but broken down to each day, it's only about five or six kilometers.",[11,873,874],{},[30,875,876],{},"Greatness comes from the ordinary; miracles come from persistence.",[11,878,879],{},"I hope every one of you who laces up your running shoes can find your own answers in the run.",{"title":314,"searchDepth":315,"depth":315,"links":881},[882,883,888,889],{"id":750,"depth":315,"text":751},{"id":768,"depth":315,"text":769,"children":884},[885,886,887],{"id":772,"depth":321,"text":773},{"id":788,"depth":321,"text":789},{"id":801,"depth":321,"text":802},{"id":827,"depth":315,"text":828},{"id":867,"depth":315,"text":868},"From weight loss to a lasting lifestyle, this 10-year running reflection explores rhythm, solitude, and how consistent running reshapes both body and mindset.",{"coverImage":741,"slug":892,"translationKey":892,"locale":331,"category":332,"date":893,"readTime":894,"author":895,"tags":898,"keywords":902},"reflections-on-training","2026-04-08",8,{"name":896,"avatar":897},"Old Horse Knows the Way","https://api.dicebear.com/7.x/avataaars/svg?seed=laoma",[899,900,901],"Running Reflections","Lifestyle","Personal Growth",[903,904,900,905,906,907,908,909,910],"Beer Belly","Weight Loss","Willpower","Rhythm","Endorphins","Solitude","Personal Best","Total Mileage","/shares/en/reflections-on-training",{"title":728,"description":890},"shares/en/reflections-on-training","gqSn4_dK3ZLzW9XftYYDTPlzLypGp-lS5r3EsyPj_-k",[4,916],{"id":917,"title":918,"body":919,"description":1202,"extension":328,"meta":1203,"navigation":360,"path":1223,"seo":1224,"stem":1225,"__hash__":1226},"stories/shares/zh/sub-3-way-as-regular-runner.md","终于跑进3小时！一个普通跑者的全马破3之道（教训）",{"type":8,"value":920,"toc":1191},[921,924,929,937,940,943,947,950,953,957,960,964,968,975,979,982,986,993,997,1000,1004,1007,1011,1014,1018,1021,1025,1031,1034,1038,1045,1048,1052,1057,1060,1064,1067,1071,1075,1078,1082,1085,1089,1092,1096,1099,1102,1105,1109,1112,1116,1119,1123,1128,1131,1135,1140,1145,1148,1152,1155,1158,1161,1164,1167,1170,1174,1177,1181,1184,1188],[11,922,923],{},"3月26日的桂林马拉松，终于达成田协认证赛事的全马破3。",[11,925,926],{},[17,927],{"alt":928,"src":20},"图片",[11,930,931,934,935],{},[25,932,933],{},"来的有点晚","，但总算来了。 ",[30,936,923],{},[11,938,939],{},"这一刻，等的太久了。对于普通大众跑者，330是一道分水岭，300更是一道更大的分水岭。",[11,941,942],{},"来自中国田协的数据显示，截止2019年底，全国全马破3的跑者仅1万多名。其中，广西不到150人，南宁约三四十人。好不容易破个3，不能就这么过掉，还是留下点什么吧。一些感受，一些心得，有必要记录下来，对自己今后的复盘、对想破3的朋友，也许会有那么一点帮助。",[39,944,946],{"id":945},"_258背靠背意外破3","258！背靠背意外破3",[11,948,949],{},"明天和意外，不知道哪个先到来。上周的桂马，就发生“意外”了。",[11,951,952],{},"3月19日跑了重庆马拉松，3月26日又奔赴了桂林马拉松。因为是背靠背，给自己找了个合理的借口：不求目标，决定换个心情跑。从背心到短裤，再到跑鞋，全部换了个遍。就是想甩掉之前的沉重包袱，轻松上阵，重新出发。",[11,954,955],{},[17,956],{"alt":928,"src":53},[11,958,959],{},"换个装，换个心情脚伤未愈，赛道不平，又是背靠背……我找了太多理由，权当以赛代练，跑完就OK。",[11,961,962],{},[17,963],{"alt":928,"src":61},[11,965,966],{},[17,967],{"alt":928,"src":66},[11,969,970,971,974],{},"最后500米的冲刺 ",[30,972,973],{},"有时候，生活就是这样，无心插柳柳成荫。"," 不设目标的时候，竟然意外破3了。",[11,976,977],{},[17,978],{"alt":928,"src":78},[11,980,981],{},"破3后，在终点跟陌生跑友击掌握手庆祝当冲过终点的那一刻，我挥舞着双拳，为自己呐喊，为自己点赞。居然情不自禁地跟陌生跑友主动击掌庆祝了起来。",[11,983,984],{},[17,985],{"alt":928,"src":86},[11,987,988,989,992],{},"桂马成绩证书（25-35KM段成绩记录不准）这就叫如释重负。这就叫“身体在地狱，灵魂在天堂”。这就叫“灵魂相似的人，总会相逢”。千言万语化为5个字，那便是：",[30,990,991],{},"终于破3了","。",[39,994,996],{"id":995},"匀速克制太太太重要了","匀速+克制，太太太重要了",[11,998,999],{},"意外，往往并不意外。我知道，世间没有无缘无故的成功。这几天我特别总结了下，尽管有诸多不利因素，但为什么还能破3呢？最关键原因，有且只有两点：",[101,1001,1003],{"id":1002},"第一匀速巡航","第一，匀速巡航",[11,1005,1006],{},"如下图，桂马的5KM分段用时和配速，太丝滑了。",[11,1008,1009],{},[17,1010],{"alt":928,"src":112},[11,1012,1013],{},"桂马分段用时和平均配速保持节奏，定速巡航，太太太关键了。",[11,1015,1016],{},[17,1017],{"alt":928,"src":120},[11,1019,1020],{},"每公里配速表（一般上坡时稍慢，下坡时稍快）为了保持节奏感，我前10公里是坚决不进水站的。整个赛程，也只进了3次水站（到底要不要逢水站必进，因人而异）。而前几次失败，无一例外犯的错误就是先快后慢，甚至是先快后崩，毫无节奏感可言。",[101,1022,1024],{"id":1023},"第二克制自己","第二，克制自己。",[11,1026,1027,1028],{},"去年11月的厦门也好，今年3月19日的重庆也罢，前半程都是太兴奋，太冲动。前面冲的太快，后面就崩的太惨，特别是30公里后，无一例外都崩了。 ",[30,1029,1030],{},"真的要敬畏马拉松，要深刻理解，全马不是半马×2那么简单。",[11,1032,1033],{},"全马是42.195公里，不要拿跑30公里的跑力、配速跑42.195公里。克制自己躁动的内心，很有必要。这一次，我一直跟着破3大部队跑，一直劝自己不要单飞。直到38公里，破3大部队的大部分人都掉队了，我才上前领跑单飞。",[11,1035,1036],{},[17,1037],{"alt":928,"src":141},[11,1039,1040,1041,1044],{},"大部分时间是跟破3大部分一起跑的如果非要再找几点原因，那就是 ",[30,1042,1043],{},"平时的训练要自律、系统、刻苦","（疫情后我的训练是不够系统的，跑量也是偏少的）。",[11,1046,1047],{},"还有一点，这次是从A区出发。要是重庆我也是从A区出发，就不用追14公里才追上300兔子，耗了太多体力导致后面乏力了。当然，你实力足够强的话，D区也一定破3。比如这次桂马，男子冠军选手就是从D区出发的黑人。",[39,1049,1051],{"id":1050},"别怕输我失败了3次才成功","别怕输，我失败了3次才成功",[11,1053,1054],{},[30,1055,1056],{},"马拉松是一个提升心性、磨炼灵魂的道场。",[11,1058,1059],{},"是它让我真真正正体会到了“失败是成功之母”、“信心比黄金更重要”、“爱拼才会赢”等等真理。自从去年11月初那次南湖破3测试赛跑出254后，我就想着正赛全马破3，甚至跟进一步。结果，一次次失败。去年11月27日，厦门马拉松，306完赛。",[11,1061,1062],{},[17,1063],{"alt":928,"src":168},[11,1065,1066],{},"厦门马拉松成绩证书",[11,1068,1069],{},[17,1070],{"alt":928,"src":176},[11,1072,1073],{},[17,1074],{"alt":928,"src":181},[11,1076,1077],{},"在厦马今年2月19日，深圳马拉松更惨，317完赛（主要原因在于阳后几乎没怎么系统训练，月均100多的跑量也太少）。",[11,1079,1080],{},[17,1081],{"alt":928,"src":189},[11,1083,1084],{},"深圳马拉松成绩证书 3月19日，重庆马拉松，302完赛。",[11,1086,1087],{},[17,1088],{"alt":928,"src":197},[11,1090,1091],{},"重庆马拉松成绩证书",[11,1093,1094],{},[17,1095],{"alt":928,"src":205},[11,1097,1098],{},"在重庆失败不可怕，被失败击倒才可怕。",[11,1100,1101],{},"我是一个永不服输的人。每次跑前，我都会认真做攻略。每次跑后，我也会认真反省。我坚信，哪怕这次还不成功，我终会成功。不瞒大家，在本次桂马跑到37公里左右的时候，我也有些累，甚至有点想放弃，是《六项精进》救了我。那一段，我背了几遍《六项精进》。尤其是《六项精进》最后一条“不要有感性的烦恼”中的“活着就会遭遇各种困难和挫折，绝不能被它们击垮，绝不能逃避，正面面对，硬着头皮顶住。”结果，到40公里，身体突然就轻松了。最后500米，还超了几个人。",[11,1103,1104],{},"跑马拉松，跑的是腿，是脑，也是心。人生，何尝不是如此呢？",[39,1106,1108],{"id":1107},"要定高目标不能太高目标","要定高目标，不能太高目标",[11,1110,1111],{},"这次桂马，说是偶然，却是必然。虽说赛前没定更高的明确目标，但我也是奔着破3去的。有了目标，结果才能接近目标。没有目标，必然很难有好的结果。马拉松如此，创业开公司也如此。甚至，做任何一件事都是如此。我不敢想象没有目标的一年、一月、一日。那将是多么多么浪费时光。要想取得一些成就，一定要定高目标，目标一定要量化，进行每日定课。",[11,1113,1114],{},[17,1115],{"alt":928,"src":226},[11,1117,1118],{},"每日定课，每日反思，一步一个脚印不怕大家笑话，前3次虽然都失败了，但每一次赛前半个月到1个月，我都给自己做了一本详细的小册子。每日执行，每日复盘，每日反思。也正因为如此，我才从一个跑步小白，从全马436，慢慢突破330，现在又慢慢突破了300。",[11,1120,1121],{},[17,1122],{"alt":928,"src":234},[11,1124,1125,1126],{},"我的全马进阶之路，目标使然\n",[17,1127],{"alt":928,"src":240},[11,1129,1130],{},"从跑步小白到大众精英选手要定高目标，但不能自不量力。如今再复盘，深深感觉到目标合理的重要性。比如去年11月底的厦门马拉松，我的真实目标其实不是破3，而是252。",[11,1132,1133],{},[17,1134],{"alt":928,"src":248},[11,1136,1137,1138],{},"厦马目标是252，太过自信了前半程，确实也在目标之内。但到了后面，几个桥，几个大坡，就搞崩掉了。\n",[17,1139],{"alt":928,"src":254},[11,1141,1142,1143],{},"厦马前半程配速\n",[17,1144],{"alt":928,"src":260},[11,1146,1147],{},"厦马后半程崩的一塌糊涂说白了，还是目标的不合理，策略的不合理。以至于，本该到手的破3小金人也丢了。",[39,1149,1151],{"id":1150},"天时地利人和缺一不可","天时地利人和，缺一不可",[11,1153,1154],{},"破3后，我一直在反思，该如何合理确定自己的目标，该如何去达成自己的目标。反复思考后，我以为，对于我等普通大众跑者，天时地利人和，三者缺一不可。",[11,1156,1157],{},"以我为例。",[11,1159,1160],{},"厦门，那时训练最系统，南湖破3测试赛又跑出了254的好成绩，是占了人和。但天时和地利一个都不占。气温20多度，赛道起伏大。更主要是，我是C区出发，该区域最快的兔子才315。",[11,1162,1163],{},"深圳，就更不用说了。天时地利人和，一个都不占。去年12月阳后就没怎么系统训练，一个月100多的跑量，天气又热，赛道也不友好。想破3？怎么可能呢，除非是奇迹发生。",[11,1165,1166],{},"重庆，本是很有机会的。无奈，是B区出发，跑出重围太难了。加上赛前三周，脚踝伤了，到30公里就疼的厉害。尽管赛道平坦，气温合适（10度左右），最后也只能跑出302的成绩，遗憾落败。",[11,1168,1169],{},"下次再跑马，在你确定目标前，你不妨也问下自己：天时否？地利否？人和否？如果天时地利人和都占了，那就只剩放开手脚拼了。如果占了2项，可以试试。如果只占1项，危险。如果三者都不占，就果断放弃目标吧。",[39,1171,1173],{"id":1172},"下个目标国家二级运动员","下个目标：国家二级运动员",[11,1175,1176],{},"我深知自己几斤几两，不可能跟专业运动员比。我跑步，也不是为了能拿奖，而是为了健康的身体，自我的突破，同频的朋友。另外，也是为了提升心性，磨练灵魂，养成更加自律的生活习惯。在静（读书、书法）的同时，再找个动的爱好。选择正确的事，而不是自己喜欢的事，然后坚持它，并爱上它。当然，我也深知，破3不是我的极限，我还要更进一步。今年春节，我就给自己定了几个年度目标，其中马拉松目标就是国家二级运动员，也就是全马253以内。",[11,1178,1179],{},[17,1180],{"alt":928,"src":301},[11,1182,1183],{},"今年目标是国二这个目标，留到下半年，夏训之后的10-11月。",[11,1185,1186],{},[17,1187],{"alt":928,"src":309},[11,1189,1190],{},"相信相信的力量我相信我一定可以，我也相信你一定也可以。人生就是一场马拉松，愿你不断突破自我，遇见更好的自己。",{"title":314,"searchDepth":315,"depth":315,"links":1192},[1193,1194,1198,1199,1200,1201],{"id":945,"depth":315,"text":946},{"id":995,"depth":315,"text":996,"children":1195},[1196,1197],{"id":1002,"depth":321,"text":1003},{"id":1023,"depth":321,"text":1024},{"id":1050,"depth":315,"text":1051},{"id":1107,"depth":315,"text":1108},{"id":1150,"depth":315,"text":1151},{"id":1172,"depth":315,"text":1173},"从全马436到破3，一位普通跑者历经3次失败终在桂林马拉松成功跑进3小时，复盘破三训练、配速策略与心态管理。",{"coverImage":20,"slug":330,"translationKey":330,"locale":1204,"category":1205,"date":333,"readTime":334,"author":1206,"tags":1208,"keywords":1213,"source":355,"races":1222},"zh","跑者故事",{"name":1207,"avatar":314},"剑康体育",[1209,1210,1205,1211,1212],"全马破三","桂林马拉松","破三攻略","大众精英",[1209,1210,1214,1215,1212,1216,1211,1217,1218,1219,1220,1221],"重庆马拉松","厦门马拉松","马拉松训练","全马300","背靠背马拉松","国家二级运动员","匀速巡航","马拉松配速策略",[357,358,359],"/shares/zh/sub-3-way-as-regular-runner",{"title":918,"description":1202},"shares/zh/sub-3-way-as-regular-runner","Whsz1njaV0MBJs2Hwm-jyLHEv6_Sp5NtncRQO0bJc84",1790236657528]