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平静。

[Weber刘 @weber202201]

@Hayami_kiraa 能否考虑建立一个X交流群？现在X chat可以进群交流了，比tele方便很多

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@yunoikachannel こんにちは！中国のいろいろな都市を旅行されたのを見ました。長沙や広州に行ったことはありますか？もし行ったことがあれば、どんな印象を持ちましたか？

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My Running Journal 019–020 | Already at Run No. 20 / Still Need to Stick to “Gentle Runs” / Production Tools Must Never Fail

🚩On the morning of December 20, at the track of Hunan Normal University in Changsha, I completed my 19th outdoor run since starting the Journey (10 km).

In Run No. 17, I deliberately chased pace. Run No. 18 was all about a gentle run. Today, Run No. 19 was also a gentle run, so my knee joints could recover better.

Throughout the run, I kept reminding myself to stay steady and slow—never rush the pace.

The numbers looked pretty good: my heart rate stayed mostly in Zone 2, with an average pace of 6′15″ and an average cadence of 182 steps per minute.

That tells me my running condition is already quite stable.

/

For this run, I reset the voice alerts on my Apple Watch, so it would prompt me on several metrics at the same time: distance, heart-rate zone, pace, and cadence. For example: when my heart rate drops below my target zone, it gives me a voice prompt; once I get back into the target zone, it notifies me again.

This voice-alert feature is genuinely useful—like having a “personal coach” giving me real-time guidance.

The data came out this well largely thanks to the watch.

/

After the run, when I wrote this log, I used ChatGPT voice input directly: I said everything I wanted to say in one go, and once ChatGPT finished listening to the whole recording, it transcribed it into text all at once. This works much better than what I used before.

Before, I used Doubao’s voice input plus Get Notes. That workflow converts speech to text while you’re talking, but only one sentence at a time. It can’t transcribe a full paragraph in one shot; the accuracy is average, and the sentence breaks are terrible.

Next, I want to really explore the value of this capability in ChatGPT.

/

Last night, I ate half a salted-and-spiced duck. Even after rinsing it three times with warm water, it was still heavily seasoned—spicy and salty—and probably full of additives. I woke up in the middle of the night with stomach pain.

This morning I still didn’t feel great, and it affected today’s run.

Diet is just as important as training—if not more so—when it comes to health.

A lot of so-called “local specialties” are basically extreme foods: too salty / too sweet / too spicy / loaded with additives. Better to eat less of them—or simply avoid them.

——
——

🚩On the morning of December 22, at the track of Hunan Normal University in Changsha, I completed my 20th outdoor run since starting the Journey (10 km).

Already at Run No. 20…

I started outdoor running on November 14. Since then, I’ve consistently followed the rhythm of “exercise every other day—run one day, rest the next.”

Ever since Run No. 17, when I deliberately pushed the pace and set a new PB, over the past few days I’ve been occasionally feeling pain around my knee.

That’s an important reminder, and I’m taking it seriously. So in the next few runs, I’ve kept reminding myself to slow down, stay steady, and keep things as gentle as possible.

During this run, I could feel a slight knee pain again. Looks like I still need to stick with gentle training for now.

It reminds me of last year when I started building my indoor cycling habit. Early on, I also dealt with knee pain. I didn’t quit—I kept training at a controlled intensity, and eventually my body fully adapted.

I haven’t run much for years, and now that I’m rebuilding the habit, I may be going through the same adaptation process. For now, the key is to keep the rhythm and train consistently within a reasonable range.

/

It was cloudy today, but not very cold, and the whole run felt fairly relaxed.

The numbers were decent: average pace 6′16″, average cadence 180 steps per minute, heart-rate zone (no data recorded).

The data came from the Yuepaoquan app on my phone.

/

My Apple Watch—literally the thing I just praised in the previous log for its great voice alerts—decided to drop the ball today!

Right as I started running, it warned me “low battery” (even though the battery level was actually fine), then automatically shut down. I restarted it twice, but the same thing happened.

Last night before bed it was charged to over 90%. This morning it stayed on the charger right up until I left home. Based on my usual experience, it should easily last the whole day—there’s no way it should die before I even get started.

After I got back from the run, I put it on the charger and it powered on instantly. Shockingly, it still had over 70% battery left. I didn’t even recharge it, and it worked normally from the afternoon into the evening.

I’ve had this watch for almost five years. It may simply be developing a hardware issue.

/

That sudden failure this morning seriously disrupted my running plan!

To record the workout, I had to temporarily use the Yuepaoquan app on my phone.

But the phone has one key limitation: it can’t record heart-rate data.

Still, at least it can record the other metrics, and its voice prompts are solid too—very helpful for controlling my running rhythm.

In one sentence: our production tools/devices have to be good—and they have to be strong.

/

One more thing:

In the previous log, I had just said ChatGPT’s voice feature was much better, and then this time I ran into a roadblock.

It wasn’t a ChatGPT product issue—my “connection route” suddenly stopped working last night…

I asked a friend for help this morning. He was rushing to catch a flight, and I didn’t get it fixed until the afternoon.

So for today’s raw notes, I didn’t use ChatGPT—I went back to the old method: Get Notes’ built-in voice recording.

Once we get used to good tools and products, we really can’t go back.

When something unexpectedly drops the ball, it genuinely hurts your experience and efficiency.

/

In practice, we’ll run into all kinds of problems. Stay calm, solve them actively, and keep accumulating experience.

(Word count: 1062.)

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跑步记019~020 | 已经跑到第20场了/还得坚持“温和跑”/生产工具一定不能掉链子

🚩12月20号上午，在长沙湖师大体育场，完成了「远行」以来的第19场户外跑步运动（10公里）。

第17场刻意追求了配速，第18场主打温和跑，今天第19场同样是温和跑，为了让膝关节更好地恢复。

全程不断提醒自己稳稳地、慢慢地跑，���万不要抢速度。

数据结果挺不错：心率基本处在第2区间，平均配速6′15″，平均步频182步/分钟。

说明我的跑步状态已经比较稳了。

/

这一场我重新设置了Apple Watch的语音提醒功能，同时提醒“公里数、心率区间、配速、步频”这几项数据，比如：当心率低于目标区间时，它会语音提醒，进入目标区间后，它会再次告知一次。

这个语音提醒功能非常好用，就像一个“随身教练”在实时为我提供指导。

这场数据结果能有这么好，手表的功劳很大。

/

跑完步写记录，我是直接对着ChatGPT语音输入，把我要说的内容一次性说完，ChatGPT听完整段语音后再把它一次性转录成文字内容，这种记录效果比之前的要好很多。

之前我是用豆包输入法语音输入功能+Get笔记来做记录，一边说话一边转成文字，只能一句一句地进行，不能一次性转录一整段语音，识别精准度一般、断句很差。

接下来，好好发掘下ChatGPT这项能力的价值。

/

昨晚吃了半只酱板鸭，虽然用温水清洗过三次，但口味依然挺重，又辣又咸，添加剂估计也很多，半夜直接被肚子疼醒。

早上起来仍然感觉不怎么舒服，对今天的跑步状态有影响。

饮食和运动一样重要，前者甚至对身体健康的影响更大。

很多所谓的”特产“，都是比较极端的食品——过咸/过甜/过辣/添加剂过多，还是少吃或者干脆不吃为好。

（字数：630）

——

🚩12月22号上午，在长沙湖师大体育场，完成了「远行」以来的20场户外跑步运动（10公里）。

已经跑到第20场了…

在11月14号那天我开启了户外跑步运动，这段时间以来，一直按照「隔天运动，��一休一」的节奏执行。

自从第17场刻意提速刷新了PB之后，最近几天都能时不时地感觉到膝盖周围有疼痛感。

这是一个重要提醒，我也特别重视，因此，接下来的几场都在不断提醒自己慢慢地、稳稳地跑，尽可能舒缓、温和。

本场跑步中有感觉到膝盖轻微疼痛。看来接下来还得继续温和运动。

想起来去年我发展动感单车运动，在早期训练中，就经历过膝关节疼痛，当时并没有直接放弃，而是按照一定的强度坚持训练，后来就完全适应了。

我有好几年都没怎么跑步了，现在重新发展，可能也会经历类似的过程。现在就是保持节奏、把握一个合理的度持续训练。

/

今天阴天，但是没多冷，整场跑得还是比较放松。

运动数据还不错：平均配速6分16秒，平均步频180步/分钟，心率区间（无记录）。

数据来自手机悦跑圈App。

/

我的Apple Watch，在上一篇跑步记中才刚刚夸过它语音提醒功能很好用，今天居然就掉链子了！

跑步刚开始，手表就提示“电量过低”（实际电量很足），然后自动关机了，我重开了两次，仍然是这个效果。

昨晚睡觉前充电到了90%多，早上起来到出门之前都在充电，按照往常经验，电量整个白天都够用，不可能还没跑步就没电了。

等我跑完步回去，把手表放在充电器上，它瞬间就开机了，一看居然还有70%多的电量，然后我就没再充电，发现整个下午到晚上它都可以正常使用。

我这款手表买了快5年了，现在可能是有质量问题了。

/

上午忽然掉了那么一下链子，很影响我的跑步安排！

需要记录运动，就临时启用了手机上的悦跑圈App。

但是手机有一个不足——无法记录「心率数据」。

不过还好，它起码能够记录其他数据，而且也具备很好的语音提醒功能，对我把控��步节奏帮助很大。

一句话，生产工具/设备一定要好用、要强大。

/

另外一个情况：

在上一场跑步记中，刚夸了ChatGPT的语音功能更好用，这场就遇到阻碍了。

不是ChatGPT产品的问题，而是我的“连接线路”在昨晚就忽然用不了了…

早上起来给朋友发消息帮忙解决，朋友当时在赶飞机上，到了下午我才把连接线路弄好。

因此，今天这场跑步记的原始记录就没用到ChatGPT，而是用老办法——Get笔记自带的语音记录功能。

好的工具和产品一旦用习惯了，我们就“回不去了”。

假如忽然遇到一些掉链子的情况，真的会很影响我们的体验和效率。

/

在实践中，总会遇到各种各样的问题，放平心态，积极解决，积累经验。

（字数：1000）

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My Running Journal 016–018 | A Full Month + A New Record + Safety First

🚩On the morning of December 14, at the track of Hunan Normal University in Changsha, I completed my 16th outdoor run (10 km) since starting my ongoing Journey.

A full month.

From November 14 to December 14, I’ve been building my outdoor running routine for exactly one month. I’ve found my groove—and it’s become a habit.

During this period, I followed a “run every other day” rhythm (run one day, rest the next), and I’ve now finished 16 runs of 10 km in total.

I also wrote fairly detailed reflections after each run and posted them on my personal official account. If you’re interested, feel free to check them out.

/

Starting from Run #15, I changed my old habit of “counting laps while running.” That day felt great—steady, fast, and surprisingly enjoyable—and I even set a new PB.

Today, I still didn’t count laps. I didn’t look at my watch the whole time either—I just ran by feel. But my rhythm wasn’t as good as the previous run.

The biggest issue? My heart rate went off the rails…

/

Even though my average pace improved again (6′15″), and my cadence was high (183), the heart-rate zones recorded by the watch showed I spent most of the run in Zone 5—way too high.

Keeping my heart rate in a reasonable range matters more than chasing pace!

My heart rate was so high for two reasons, as far as I can tell:

First, I didn’t use any guidance tools at all—no lap counting, no real-time watch data, no voice prompts. I just ran hard, blindly. With zero feedback, my rhythm was bound to drift. When I finally checked my watch near the end, I realized I’d already run 11 km.

Second, there were a few breaks in the heart-rate chart recorded by the watch, so the data itself probably had some error as well.

/

One takeaway:

In the first couple of laps next time, I still need to glance at the watch. If the heart rate looks clearly wrong right from the beginning, I should stop and re-wear the watch properly. That alone can dramatically improve measurement accuracy.

/

On the day I hit my one-month mark, the weather cleared up. The sun was warm, and everything felt extra comfortable—almost like I’d received a small congratulatory gift. Thank goodness!

——

🚩On the morning of December 16, at the track of Hunan Normal University in Changsha, I completed my 17th outdoor run (10 km) since starting my ongoing Journey.

This one was fantastic—I “broke my record” just a little:

5 km under 30 minutes (27′16″)
10 km under 1 hour (59′10″)
Average pace under 6 minutes (5′56″/km)
High cadence throughout (average cadence 185 steps/min)

And the crazy part is: I achieved all of this while my heart rate stayed mostly in Zone 2.

/

For this run, I recorded the workout using both my watch and my phone.

Before, I only used my Apple Watch—but I couldn’t get voice prompts working, so every time I ran on the track, I had to count laps manually (10 km = 25 laps). That inevitably pulls your attention away, and you can’t fully immerse yourself in the run.

After looking into it, I realized a running app on the phone could give me exactly the voice prompts I needed.

Today I used the Yuepaoquan app. Every kilometer, it automatically announced: “which kilometer I’m on, total time so far, and the exact pace of the last kilometer.”

This feature is so good. It means I no longer have to waste mental energy counting laps—I can stay focused on running. And I can track the latest data in real time throughout the entire run, which gives me clear guidance in the moment—so the rhythm for this run was excellent from start to finish! It was steady and fast—fast and steady.

/

I’m genuinely grateful for how much these great tech tools can support training. So valuable. So happy.

——

🚩On the morning of December 18, at the track of Hunan Normal University in Changsha, I completed my 18th outdoor run (10 km) since starting my ongoing Journey.

In the previous run, I deliberately pushed the pace a bit and hit this goal: 5 km under 30 minutes, and 10 km under 1 hour.

The intensity really was a bit too high. After the run, my knee felt uncomfortable—and I could still feel it the next day.

That was an important signal and a clear reminder.

/

So today, I didn’t chase pace at all. I just wanted to run in a relaxed, natural way and keep my heart rate mostly in Zone 2.

During the run, I still felt some knee discomfort, and I adjusted the rhythm in time.

Finishing the run gently like this, my heart rate stayed mainly in Zone 2 and Zone 1. My average pace was 6′29″, and my average cadence was 178—solid enough.

I reminded myself to hold onto this key principle:
Safety first. Avoid injury. Build slowly. Don’t push too hard.

/

One more update—a conclusion I want to share:

Apple Watch can do spoken prompts during workouts.

Before, I didn’t know how to set it up, so I asked ChatGPT. In the end it told me: Apple Watch currently can’t do kilometer spoken alerts out loud without headphones. This is a system-level limitation, not a settings issue.

Later, when I visited an Apple Store, I asked the staff on purpose. They clearly told me: Apple Watch has a speaker, and it can speak during workouts—the key is that the mute toggle (the little bell icon) must be set correctly…

That’s when I finally understood: my watch had been in Do Not Disturb + Silent Mode for a long time, which caused the issue.

I also shared this small tip with friends in my fitness community right away.

/

When it comes to AI answers, we really do need to stay critical and verify things from multiple sources—don’t believe too easily, or you’ll end up wasting time and delaying things.

（Word count: 1,029.）

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跑步记016~018 | 满月了+破纪录了+运动安全第一

🚩12月14号上午，在长沙湖师大体育场，完成了「远行」以来的第16场户外跑步运动（10公里）。

满月了。

11月14号~12月14号，我发展户外跑步运动刚好一个月，已经上道，已经养成习惯。

这期间，我按照“隔天运动、跑一休一”的节奏进行，总共跑了16场十公里。

每场都写了比较详细的跑步成长记录，发布在个人频道。感兴趣可以去看看。

/

从第15场开始，我改变了“边跑边数圈圈”的习惯，当天跑下来效果很好，又��、又快、又爽，还刷新了PB。

今天这场依然没有数圈圈，全程也没看手表，就是跟着感觉往下跑，但节奏感明显不如前一场那么好。

最明显的不足是，把心率给跑飞了…

/

虽然平均配速又刷新了（6′15″），步频也挺高（183），但是，手表记录的心率区间大部分时间都处在第5区间，太高了。

让心率处在合理区间，比追求配速更重要！

心率这么高，我分析有两方面原因：

一，跑步全程都没有用到任何提示（自己数圈圈/看看手表实时数据/设备语音提醒），就那么咔咔地跑，没有一个指导，因此，节奏感确实不够好。感觉快跑完了，才看了一下手表，发现已经跑了11 公里了。

二，手表记录的心率图中有几处不连续，因此，数据统计本身应该也存在一定的误差。

/

一个经验：

下次跑步开始的前两圈，还是需要看一下手表，如果发现心率数值刚开始就明显不准，那就停下来把手表重新佩戴一下，这样可以很大程度上确保测量准确。

/

在我跑步满月的这一天，天气转晴，阳光温暖，特别舒服，感觉就像是收到了一份小小的贺礼。Thank goodness！

（字数600）

——

🚩12月16号上午，在长沙湖师大体育场，完成了「远行」以来的第17场户外跑步运动（10公里）。

这场特别棒，小小地“破纪录”��：

5 公里跑进了半小时（27′16″），10 公里跑进了1小时（59′10″），平均配速跑进了6分钟（5′56″/公里），全程保持高步频（平均步频185步/分钟）。

这是在心率主要处在第2区间的条件下跑出来的结果。

/

这场跑步我同时用了手表、手机来记录运动。

之前我只用苹果手表，但它无法语音提醒，因此每次我在体育场跑步都是人工数圈圈（10公里就是25圈），这样难免让人分心，不能完全投入地跑步。

经过了解，发现手机上的运动App能实现我需要的语音提醒功能。

今天我用的是悦跑圈App，每跑一公里，它都会自动提醒一次“现在跑到第几公里了、总共用了多长时间、最近一公里的配速具体是多少”。

这个功能特别好，让我不用再去分心数圈圈了，更加专注跑步。全程都能实时掌握最新数据情况，这个可以很好地指导我此时此刻的跑步，因此，整场节奏感非常好！真是又稳又快、又快又稳。

/

挺感激能有这些特别棒的科技工具辅助训练，太有价值了，好幸福。

（字数450）

——

🚩12月18号上午，在长沙湖师大体育场，完成了「远行」以来的第18场户外跑���运动（10公里）。

上一场跑步，刻意追求了一下配速，实现了：5公里跑进了半小时、10公里跑进了1小时。

运动强度的确是有些过大了，跑完发现膝关节有一些不适感，到了第二天还能感觉得到。

这是一个重要的信号和提醒。

/

今天这场跑步，就完全没有刻意去追求配速，只��着舒缓地、自然地往下跑，尽量让心率处在第2区间就好了。

期间，仍然感觉到了膝关节有不适感，并且及时调整了运动节奏。

这么温和地跑完，心率主要处在第二、第一区间，平均配速6′29″，平均步频178，数据算挺好。

提醒自己，把握好这个重要原则：

一定要把跑步安全、避免运动损伤放在第一位，慢慢积累，不要运动过猛。

/

更新一个结论：

苹果手边是可以在运动过程中实现语音提醒的。

之前我没搞明白怎么设置，然后咨询ChatGPT，它最后告诉我：“Apple Watch 目前做不到不戴耳机+语音外放的公里提醒，这是系统级限制，不是设置问题。”

后来我逛苹果专卖店，特意问了一下，工作人员明确告诉我：苹果手表有扬声器，在运动过程中能语音提醒，手表上那个小铃铛图标的静音按钮一定要打开…

这才搞清楚，原来是因为我的手表长期处���“勿扰模式”+“静音模式”才导致了那样的结果。

我也及时把这个小经验分享给了运动社群里的朋友们。

/

对于AI回复的答案，真的是需要辩证地看待、多方核实，不要轻信，避免耽误事情。

（字数：600）

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I find that the English-native version reads more smoothly and feels more comfortable overall.

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My Running Journal 014–015 | Another Important Milestone, a Technical Adjustment, and Another Breakthrough

This year on November 14, I completed the first outdoor run since starting my “Journey.” From that point on, I followed a rhythm of running every other day, one day on and one day off. Up to now, it has been about a month, and I have completed 15 ten-kilometer runs in total.

During this period, my running level has been improving continuously and rapidly. Each run has been followed by a detailed summary and record, making the process of improvement clearly traceable. At this point, my running has become relatively mature, and I’ve also gotten noticeably more tanned~

Next, I plan to upgrade both the written content and video content of my personal account. You’re welcome to follow and witness the process.

🚩 On the morning of December 12, at the track of Hunan Normal University in Changsha, I completed the 15th outdoor run of my Journey (10 kilometers).

The 10th run was an important milestone in my development of outdoor running, and this 15th run is yet another important milestone!

During this run, I made a small technical adjustment:

Recently, my runs have all taken place on standard 400-meter university tracks. Running 10 kilometers means completing 25 laps, and each time I used to run while counting laps in my head. This time, however, I didn’t count laps. Instead, I set my watch to automatically notify me of each kilometer. This significantly reduced the mental burden, greatly minimized distraction, and allowed my attention to rest entirely on the technical details and sensations of running.

During the run, my sense of awareness became stronger. I could clearly feel that, in that moment, I was running fast, steady, and comfortably. At the same time, I reminded myself to run both steady and fast, which further strengthened my focus on running. Immersed in the process, my cadence naturally increased, and in the end I set a new personal PB.

My heart rate was still mainly in Zone 2. Cadence reached 184 steps per minute, and pace improved to 6′22″ per kilometer.

5 kilometers took a little over 30 minutes, and 10 kilometers took a little over 1 hour and 3 minutes. I expect to enter under 30 minutes and under 1 hour before long—a small anticipation!

In terms of physical sensation, there was no obvious pain or discomfort.

In terms of mood and feeling, I ran with greater focus, achieved another breakthrough, and felt especially happy. It was cloudy, windy, and quite cold, but it didn’t have much impact on my condition. Thank goodness!

No matter what we do, seriousness and focus are always required. We should try our best to stay fully engaged and immersed, and resolutely eliminate the factors that distract us.

🚩 On the morning of December 10, at the track of Hunan Normal University in Changsha, I completed the 14th outdoor run of my Journey (10 kilometers).

First, I’d like to share a small running tip:

After each run, deliberately choose to walk up and down stairs a few extra times, and observe whether any parts of the body—such as around the knees or feet—develop pain. This can serve as an indirect way to evaluate whether the running intensity was appropriate.

I currently live on the fourth floor, and I try to take the stairs whenever possible. During this process, I carefully observe how my body feels and evaluate whether the intensity of that run was reasonable. Stair climbing itself is also beneficial for training the lower body.

No matter what kind of exercise we do, the basic premise is always to ensure that we do not accumulate any physical injury.

In terms of mood and feeling during this run:

The weather was excellent, with warm sunshine, and once again I ran shirtless.

Bathed in gentle sunlight, with blue sky overhead and the wide ground supporting my feet, and with especially fresh outdoor air, at that moment I felt as if I were inside a “vast natural field”, wrapped in it and embraced by it. Joy arose naturally—perhaps something determined by human nature itself!

If you can exercise outdoors, do so as much as possible. The experience that outdoor exercise brings may be completely different from that of indoor exercise.

The technical focus remained the same: constantly reminding myself to feel my running form, placing my full attention on this sensation, never deliberately chasing speed, and minimizing distraction as much as possible.

I noticed that constantly counting laps in my head while running caused significant distraction. As a result, I plan to set my watch to automatically notify me every kilometer, thereby reducing mental burden.

In terms of data, my heart rate was still mainly in Zone 2, which was relatively good. Pace was 6′40″ per kilometer, also relatively good. Cadence was 177, slightly slower, and I could already sense this during the run.

The main influencing factor was likely that I changed restaurants for lunch the previous day. The food didn’t sit well, and my stomach felt uncomfortable that day. I could still feel some discomfort during the run the next morning, which indeed affected my performance.

This reminded me once again that eating well and sleeping well are very important aspects of daily life and deserve special attention. Eat well every day, and sleep well!

In terms of physical sensation, there was no obvious pain or discomfort.

(Word count: 1,005. Written on December 13, 2025.)

[Weber刘 @weber202201]

跑步记014~015 | 又一个重要节点：技术细节调整，再次取得突破

今年11月14号，我开启了「远行」以来的第一场户外跑步运动，之后按照“隔天运动、跑一休一”的节奏进行，到目前差不多一个月，总共跑了15场十公里。

这期间，我的跑步水平在持续快速地提升，每一场也都做了比较详细的总结记录，进步过程有迹可循。现在我跑步算是比较老练了，整个人也���黑了许多~

接下来，个人账号的文字内容、视频内容都打算做一下升级。欢迎关注和见证。

🚩12月12号上午，在长沙湖师大体育场，我完成了「远行」以来的第15场户外跑步运动（10公里）。

第10场是我发展户外跑步运动的一个重要节点，这第15场又是一个重要节点！

本场跑步中，我做了一个小小的*技术细节调整*：

最近跑步都是在大学体育场标准400米跑道上进行，跑10公里就是跑25圈，每次都是——边跑边数圈圈。但是这次，我没有去数圈圈，而是设置了手表自动提醒公里数，这样就为大脑减轻了不少负担，大大地减少了分心，让心思完全地放在跑步的技术细节和感觉当中。

跑步中我的觉察力更强了，能明显感觉到自己此时此刻跑得是又快、又稳、又爽，同时，我又反过来提醒自己要跑得又稳又快，这样进一步加强了专注跑步的感觉。沉浸其中，步频自然变快，最后还刷新了个人PB。

心率主要还是处在第2区间，步频高达184步/分钟，配速提升到6′22″/公里。

5公里用时30分多一点，10公里用时1小时03分多一点，预���不久就会进入30分以内、1小时以内，小小期待！

身体感觉方面，没有出现什么明显的疼痛感、不适感。
心情感受方面，跑得更加专注，再次取得突破，特别开心。阴天，风比较大，比较冷，但是对我的状态影响并不大，Thank goodness！

不管干什么，都需要认真和专注，尽可能让自己全神贯注其中、沉浸其中，坚决地把那些使我们分心的因素给消除掉。

（字数：650）

🚩12月10号上午，在长沙湖师大体育场，完成了「远行」以来的第14场户外跑步运动（10公里）。

先分享一个跑步小经验：

每次跑完步，主动选择多走几次楼梯，感受一下身体某些部位是否会出现疼痛感，比如膝盖周围、脚部，这样可以间接评估一下「跑步的强度」是否合理。

我现在住在四楼，每天上下楼尽可能走步梯，这个过程中我会认真觉察身体的感觉，评估一下本场跑步的强度是否合理。爬楼本身对锻炼下肢也不错。

不管做什么运动，基本前提都是确保不给我们的身体积累出任何���伤。

本场跑步，心情感受方面：

天气特好，阳光温暖，又是光着膀子跑步。

被和煦的阳光照耀着，头顶有蔚蓝的天空映衬着，脚底被宽阔的场地支撑着，户外空气也格外好，此时此刻，感觉自己正处在一个“巨大的自然场域”之中，被这种自然场域包裹着、拥抱着，自然地就愉悦起来，这可能是由人的天性所决定的！

能到户外运动就多到户外，户外和室内给我们带来的感受很可能是完全不同的。

最关注的技术细节还是，不断地提醒自己感受跑姿的感觉，把专注力完全放在这上面，千万不要刻意去冲速度，尽可能不要分心。

我发现在跑的过程中我脑子里不停地记圈圈数，这个给我造成了比较大的分心，接下来会设置一下手表自动提醒，每公里一提醒，这样就为大脑减轻负担了。

数据方面，心率还是主要处在第2区间，相对不错。配速 6′40″，也��对不错。步频 177，稍微慢了一点，这个在跑的过程中就觉察到了。

主要的影响因素应该是，前一天中午换了一家餐厅吃���，感觉做的不太好，当天肚子就有点不舒服，上午跑步的时候仍然感觉到有一点不舒服，确实对运动状态有影响。

提醒自己，吃饭和睡眠都是日常中很重要的事，值得特别重视，每天把饭吃好，把觉睡好!

身体感觉方面，没有出现什么明显的疼痛感和不适感。

（字数：700）

[Weber刘 @weber202201]

https://t.co/t61IID0zQs