>>想做的事太多,但金錢和時間總是有限的…Too much things what to do, but money and time are always limited...
>>選擇要將有限的人生分配在什麼事情上,需要抉擇與遠見…可能也需要一些衝動和熱情。
四座八千米,讓我原本不敢妄想十四座的心,萌生期待,但沒有接續的贊助,確也讓我很快跌落現實。
Allocate a limited life to something requires choices and visions ...may also require some impulsiveness and enthusiasm.
Four 8000m peak I climbed, made have courage for think about the possible of 14 peak. and I was expecting it, but there was no sponsorship. It really made me fall into reality.
>>每一座山都是大量的時間,時間就是青春,時間就是金錢。我空著攀登的時間期待著…一旦有贊助降臨,馬上能啟動攀登計劃…但時間日日接近。
>>一旦沒有贊助呢?空著的時間,臨時也無法填補足夠的工作,生活將出現困難。並且這也同時代表我犧牲了許多其他可能的選擇,例如進修、例如其他工作發展。我放棄很多其他發展,選擇想將這個大計劃實現。
>>而當錯過一個又一個季節,即使在非預期的未來又有攀登機會…青春消逝,我想我還是會選擇進入人生其他階段,而放棄這種需要大把時間類型的攀登吧…
Every mountain need a lot of time for climb, time is youth, time is money. I empty time for climbing ... if any sponsorship comes, then I can start the climbing plan right away... but have no sponsorship and the time is getting closer and closer.
If have no sponsorship stillthe climbing season? Then the empty time will unable to fill enough work, life will be difficult. And this also sacrifices many other possible choices on my behalf, such as further education, such as other work development. I gave up a lot of other developments and chose to implement this big plan.
But when I have miss one of the climbing season after another, even in the unexpected future, there are opportunities for climbing... Youth is gone, I think I will choose to enter other stages of life, and give up this kind of climbing that requires a lot of time...
>>畢竟,我還是很清楚自己的人生,還是有其他想完成的目標,例如家庭與孩子。
>>但這中間的取捨,停損點要在哪兒呢?
>>有些事心裡清楚,一旦放下,就不會再拾起。
After all, I still know what I want in my life very well, and there are other goals that I want to accomplish, such as family and children.
But what is the middle of the trade-off, where is the stop time?
Some things are clear in my mind, once I let go, I won’t pick it up again.
同時也有3部Youtube影片,追蹤數超過3萬的網紅業輝馮,也在其Youtube影片中提到,大家好,我來自馬來西亞 在艱難的2020年,我透過留學的方式來到了紐西蘭拍攝 為了完成這組作品,記錄下最原始純凈的中土世界自然風光 我花了10個月時間實現新西蘭南北島自駕大縱走,超過32000公里的旅程 Hello everyone, I am Yap Hui Phong from Mala...
peak time 20點 在 詹喬愉 - 三條魚Tri Fish Facebook 八卦
>>想做的事太多,但金錢和時間總是有限的…Too much things what to do, but money and time are always limited...
>>選擇要將有限的人生分配在什麼事情上,需要抉擇與遠見…可能也需要一些衝動和熱情。
四座八千米,讓我原本不敢妄想十四座的心,萌生期待,但沒有接續的贊助,確也讓我很快跌落現實。
Allocate a limited life to something requires choices and visions ...may also require some impulsiveness and enthusiasm.
Four 8000m peak I climbed, made have courage for think about the possible of 14 peak. and I was expecting it, but there was no sponsorship. It really made me fall into reality.
>>每一座山都是大量的時間,時間就是青春,時間就是金錢。我空著攀登的時間期待著…一旦有贊助降臨,馬上能啟動攀登計劃…但時間日日接近。
>>一旦沒有贊助呢?空著的時間,臨時也無法填補足夠的工作,生活將出現困難。並且這也同時代表我犧牲了許多其他可能的選擇,例如進修、例如其他工作發展。我放棄很多其他發展,選擇想將這個大計劃實現。
>>而當錯過一個又一個季節,即使在非預期的未來又有攀登機會…青春消逝,我想我還是會選擇進入人生其他階段,而放棄這種需要大把時間類型的攀登吧…
Every mountain need a lot of time for climb, time is youth, time is money. I empty time for climbing ... if any sponsorship comes, then I can start the climbing plan right away... but have no sponsorship and the time is getting closer and closer.
If have no sponsorship stillthe climbing season? Then the empty time will unable to fill enough work, life will be difficult. And this also sacrifices many other possible choices on my behalf, such as further education, such as other work development. I gave up a lot of other developments and chose to implement this big plan.
But when I have miss one of the climbing season after another, even in the unexpected future, there are opportunities for climbing... Youth is gone, I think I will choose to enter other stages of life, and give up this kind of climbing that requires a lot of time...
>>畢竟,我還是很清楚自己的人生,還是有其他想完成的目標,例如家庭與孩子。
>>但這中間的取捨,停損點要在哪兒呢?
>>有些事心裡清楚,一旦放下,就不會再拾起。
After all, I still know what I want in my life very well, and there are other goals that I want to accomplish, such as family and children.
But what is the middle of the trade-off, where is the stop time?
Some things are clear in my mind, once I let go, I won’t pick it up again.
peak time 20點 在 Jay的跑步筆記 Facebook 八卦
2018 賽季在 CIM (北加州) 與台北馬 (台灣) 接連落幕後,對我來說也差不多結束了。最近多了很多新朋友,會問我 Sub4 的課表哪裡找,更甚者,有沒有 Sub330 甚至 Sub300 的?在回答這些問題之前,容我花些時間解釋一下。
週期化訓練課表 (Periodization in Marathon Training) 在近年來越來越流行,某種程度也反映在市民跑者普遍的成績上升之上。就如 Boston Qualifying Time 在 2013 年漲了 5 分鐘、2020 即將再漲 5 分鐘一般,有人聲稱「一定是跑步裝備越做越好」,雖然也無法否認這個可能性,但這不到 10 年上漲 10 分鐘的趨勢,我想還是與跑步總人口增加、以及市民跑者掌握了訓練方式的關係更大一些。
在那個路跑方興未艾的年代,除了少數頂尖選手能在教練或者專業的社團帶領之下,跑出好成績之外,大部份人對於馬拉松的態度多是:"極限運動"、"一輩子嘗試一次" 就好。當時的我很難想像如今會有成千上萬的人為了每年一兩場的 "關鍵賽事" 投入長達四、五個月的訓練,甚至為了取得好成績遠赴日本、韓國、澳洲、甚至歐美國家參賽。
而隨著網路科技的發達,頂尖運動員之間的交流、歐美的著名教練們也紛紛透過各種社群平台傳達訓練的理念與內容,就像你很常看到 Brad Hudson 在 Instagram 分享當天他選手跑的各種課表、或者大迫傑又做了甚麼樣的訓練、乃至於是 Eliud Kipchoge 在破世界紀錄的柏林馬前 20 天跑的 15*1000m 影片,你都能在 YouTube 找到。這些在網路世代以前,根本是不可能的事!
也因為透過學習和觀察這些運動員的訓練課表,我們慢慢理解原來所謂成功的背後,也就是日復一日的訓練:準備(Preparation)、基礎 (Base)、進展 (Build)、巔峰 (Peak),最多再加個比賽 (Race) 一個個階段疊上去,你就能獲得一個更強悍、跑得更快的身體。
但這並不代表教練課或者路跑教學的式微。與之相對的是,我認為跑步教練 (包含課表制訂、內容微調、乃至於肌力訓練、飲食與恢復) 仍然有其必要性。教練可以透過研究世界各地好的教程、吸收新的營養學、耐力、肌力相關的訓練知識,最後再套用到自己的學員身上。不是每個人都有時間或者有心力去 Be your own best coach, 很多時候交給專業、然後相信專業,確實也是術業有專攻的最好表示。
---
回到最初的問題,會不會有下一份課表?
先說聲抱歉,到目前為止我還沒有著手畫下一份課表的打算。主因之一是冠軍選手的下一場比賽還不知道在哪裡,而第二個原因是一旦突破了 SUB4 這道關口 (俗稱只要不停下來走都可以破四),那事情就會變得稍為複雜一些。
比方說,一個 25 歲的年輕人半馬 1 小時 40 分想練初馬 3 小時 30 分、跟年紀 40 多歲跑了 10 場全馬,想從 3 小時 50 分要進步到 3 小時 30 分,就是兩種全然不同的訓練方向。所以在不了解跑者歷程以前,丟出一份課表,然後不確定誰會撿到其實是很危險的...
因此我的建議是,如果你對跑步的訓練理解甚淺,可以從累積相關知識開始,例如:閱讀著名教練的書籍、和有成功表現的跑者討論等等。如果你覺得自己沒有那麼多時間,那現在很多線上教練的服務,也許可以與他們先詢價,理解彼此的需求和預算是否相符。(這邊要再強調一下,我沒有打算教課...囧")
書籍我之前有列過幾本,這邊再提醒一次:
1. Hansons Marathon Method - 由美國著名教練漢森兄弟與 Luke Humphrey 合著,是我週期化訓練的啟蒙,目前 Hansons-Brooks 計劃仍然是許多美國馬拉松好手的培育中心。
2. Run Faster from the 5K to the Marathon - Brad Hudson 所著。Hudson 是三屆奧運教練,也受到傳奇教練 Renato Canova 影響很深。我認為這本書適合對訓練有一點理解的人來讀,會更明白每個訓練的針對性是什麼。
另外像是 Advanced Marathoning (by Pete Pfitzinger), Daniels' Running Formula (Jack Tupper Daniels), Run Less, Run Faster (by Scott Murr, Ray Moss, Bill Pierce) 也都是跑者們常拿來當作入門到進階的書籍。
很多人看到英文可能會有點擔憂,但其實多數路跑訓練書都寫得很科普,我覺得閱讀能力有高中英文就行,不懂的字查個一兩次也能記得。主因是中譯本除了 Daniels' 那本 (丹尼爾的跑步方程式) 外,選擇就比較有限,而且像是簡體版的 Hansons (漢森馬拉松訓練法) 就有不少翻譯上的缺失。因此能夠閱讀原本當然最好,若是中譯本,就記得再核對一下。
當然也很歡迎持續閱讀本粉專,我在這裡放的資訊至少都有經過第一手的求證。不過還是提醒不要把我說的事當作真理,時時保持好奇、時時保持懷疑,必要的時候打我臉(!),才是進步的關鍵。
以上就是我對於訓練課表的說明,如果有跑友目前正在跟某一個課表,或者覺得哪一本書幫助你甚大,甚至是哪一位教練實在是不推薦有愧良心,那也非常歡迎介紹給大家知道。
跑步是一個很好的運動,而馬拉松訓練更是種專業。希望能透過這樣的分享,拋磚引玉出更多在這方面有所鑽研的前輩教練跑友,那更是大家的福氣 :)
報告完畢!就地解散!
peak time 20點 在 業輝馮 Youtube 的評價
大家好,我來自馬來西亞
在艱難的2020年,我透過留學的方式來到了紐西蘭拍攝
為了完成這組作品,記錄下最原始純凈的中土世界自然風光
我花了10個月時間實現新西蘭南北島自駕大縱走,超過32000公里的旅程
Hello everyone, I am Yap Hui Phong from Malaysia.
In 2020, I filmed a video by studying abroad in New Zealand.
In order to complete these works, I recorded the most primitive and pure nature of New Zealand.
It took me 10 months to realize a self-driving trip across the North and South Islands of New Zealand. The total mileage exceeds 32,000 kilometers.
從北島的塔拉那基山,到南阿爾卑斯山的最高峰庫克山
從東海岸廣袤無垠的坎特伯雷平原,到西海岸郁郁蔥蔥的冰川雨林
我背著30公斤的器材上到高山之巔等待日出的到來
也在同一地點蹲守數日,只為等待落霞與孤鶩齊飛的一刻
我迷戀於波瀾壯闊的太平洋,也驚嘆世界上最大的星空保護區下的萬點繁星
我曾在38℃的炎熱高溫下熱淚盈眶,也在-12℃的刺骨寒風中瑟瑟发抖
From Mount Taranaki on the North Island to Mount Cook, the highest peak of the Southern Alps.
From the vast Canterbury Plain on the east coast to the lush and glacier rainforest on the west coast.
I carried 30 kilograms of equipment to the top of the mountains to wait for the sunrise.
Staying at the same place for a few days, just to wait for the moment when the sunset and the lonely bird fly together.
I am obsessed with the magnificent Pacific Ocean. And also marvel at the view of stars under the world's largest International Dark Sky Reserve.
I used to have tears in my eyes under the hot temperature of 38℃, and also shivered in the freezing wind of -12℃.
奔山赴海,只為心中的熱愛
無所畏懼,只因那不屈的執念
忘了有多少個夜晚,我癡癡地守候在三腳架前,等著將滿眼的星河燦爛一點點寫入相機裡
拍攝照片超過20萬張,不斷購買硬碟用以儲存檔案,經過1000多個小時的後期制作,最終精簡成這12TB的素材
也忘了有多少個夜晚,我伏案電腦前,一次次調整修改照片的每一個細節,常常不知不覺中发現窗外天色已微亮
I can go over the mountain and across the sea, just because I love and enjoying in filming.
I am fearless, just because of the unyielding obsession.
Forgot how many nights there were. I was waiting in front of the tripod to write the entire galaxy into the camera bit by bit.
I keep buying hard drives to store the files. I have took more than 200,000 photos and post-production more than 1,000 hours.
Finally reduced to this 12TB material.
I also forgot how many nights there were. I seat in front of my computer adjusting every details of the photo again and again. And often unconsciously find that the sky outside the window is slightly bright.
為了新西蘭最能代表春天的魯冰花,拍攝到完整的四季
我再一次申請延長留在新西蘭的簽證,守候蒂卡波湖畔半個月,只為捕捉到魯冰花盛開的那一刻
為了捕捉螢火蟲的美,我深入與世隔絕的深山洞穴,雙腳浸泡在溪流中三天才拍出想要的畫面,在這三天里都與螢火蟲為伴
In order to be able to capture the Lupins which represent the spring of New Zealand, and also to film the complete four seasons of New Zealand.
I applied for an extension of my visa once again to stay in New Zealand. And waiting by the Lake Tekapo for half a month, just to capture the moment when the Lupins bloom.
In order to capture the beauty of Glowworm, I went deep into the cave in the isolated mountain. My feet were soaked in the stream for three days before I took the picture I wanted.
而這部作品也成功獲得了8KRAW攝影大賽 第一名
在全世界最頂尖的團隊所辦的比賽,我很幸運拿到了夢寐以求的獎項
還要感謝精研國際 呂文元導演一直大力支持我的計劃
得到精研國際的支持讓我設備,技術大幅升級得以製作出高規格的作品
這也讓我更加堅定追求心中的熱愛,繼續去追逐我的夢想與創作
Fortunately, the film also successfully won the first place in the 8KRAW photography contest.
In the competitions held by the best teams in the world, I was lucky to have won the coveted award.
I also want to thank Director Wen-yuan, Lu of HD.CLUB CO., LTD for supporting my plan.
With the support of HD.CLUB CO., LTD, my equipment and technology have been greatly upgraded to produce high-standard works.
This also makes me more determined to pursue what I love and continue to work hard on my dreams and creations.
器材方面/Gear:
製作8K 的設備 Production 8K Equipment:ASUS ZenBook Pro Duo 15 UX581GV
Higrace 投入式漸層濾鏡系統:ZERO R0.6 | R0.9 | S0.9 | NDCPL32 | ND1000
YC 洋蔥熱狗滑軌 l 飛宇Qing l Vixen Polarie
Sony A7R4 | A7R3 | A7R2(MOD)
-Canon 16-35 F2.8 L ii
-Sigma 24-70 F2.8 Art
-Sony 100-400 F4.5-5.6 GM
-Sigma 14 F1.8 Art
-Sony 24 F1.4 GM
-Sigma 40 F1.4 Art
軟體Software:
LRTimelapse | Adobe Lightroom | Premeire l DaVinci Resolve 17 | After Effects | Media Encoder | Photoshop
若有縮時專案或8K縮時素材授權需求
If there is a time-lapse project or 8K time-lapse material authorization needs,Manufacturers are welcome to cooperate
LINE:yaphui96 Mr.Phong,馮先生
Email : yaphui01111740800@gmail.com
關於我的故事:https://www.youtube.com/watch?v=gFtcGnjyIEQ
臉書FaceBook : https://www.facebook.com/yaphui1996
INSTAGRAM : https://www.instagram.com/yh.1102/
音樂Music:Cassiopea - FullMix-15297
Maximum Impact Aurora 3149 - Look To The Stars 3149/7
影片歡迎個人非營利 FB 分享

peak time 20點 在 Lok Cheung HK Youtube 的評價
今次示範三個唔同既縮時,所有既設定,要考慮既野,包括點樣拍由日頭完美轉變到夜晚既縮時!
所有相片使用 Nikon Z7 II 拍攝 https://geni.us/vNns
本片由 @Nikon Hong Kong 贊助
Storyblocks 一個月費,無限任用相片、圖像、影片、音樂及音效!唔需要再分開搵片一個 account,搵音樂又一個 account!詳情:https://storyblocks.com/LOK
宜家 Amazon 好多野都係免運費到香港!只要一張單 over US$49 就得!可以睇睇下面啲 link!
本片拍攝使用:
【相機配件】?
Manfrotto Gimbal 220 電子雲台 https://geni.us/eljE
SLR Magic 82mm Fixed ND 1-5 Stops Filter Set
B&H https://bhpho.to/3a3bb4l Adorama https://adorama.rfvk.net/XqOd4
【收音】?
Røde Wireless Go 無線咪 https://geni.us/WirelessGoHK
Røde Lavalier Go 領夾收音咪(白色)https://geni.us/rwrS1
【腳架 / 支架】?
Peak Design Travel Tripod 旅行碳纖腳架https://geni.us/Si3NcFq
【旁白】?
Zoom F1 錄音機 https://geni.us/FgvuqN
Zoom 錄音機專用可換咪 MSH-6 Mid-side https://geni.us/ty1O
【其他】
Loupedeck+ 剪接控制台 https://geni.us/LoupeDeckHK
總器材 list:
https://kit.co/lokcheung
https://amazon.com/shop/lokcheung
https://bhpho.to/2uPRHAt
課金支持呢個 channel:https://patreon.com/lokcheung
Music:
"drift along" by @Clueless Kit (CC BY-NC-SA 3.0) https://soundcloud.com/cluelesskit/clueless-kit-drift-along
"Show Love" by @Joakim Karud
"reasons" by @Clueless Kit https://cluelesskit.bandcamp.com/album/raindrop
"disco dan adjusts to suburban life" by @Birocratic (http://birocratic.lnk.to/allYL)
"Smile" by @LAKEY INSPIRED (CC BY-SA 3.0) https://soundcloud.com/lakeyinspired/smile https://www.youtube.com/LakeyInspired
香港 IG 同 Facebook page
Instagram: https://instagram.com/LokCheungHK
Facebook: https://facebook.com/LokCheungHK
我既英文 channel: https://youtube.com/LokTube
聯絡:hk@lok-cheung.com
#縮時 #NikonZ7II #Nikon #粵語 #廣東話 #中文 #LokCheung

peak time 20點 在 藍諾Eleanor Jiang Youtube 的評價
這次真的要給老爺集團掌聲鼓勵,大膽的在宜蘭傳藝中心主打年輕品牌,完全擄獲我們的心!
宜蘭傳藝老爺行旅官網:http://www.hotelroyal.com.tw/yilan/
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想更認識我嗎?點下去有更多資訊喔
我的主要攝影器材:
Panasonic GH5
Sony RX100 V
GoPro Hero 6
我的剪接軟體:
Adobe Premiere Pro 2018 (Creative Cloud)
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『認識藍諾真好』
* 9折優惠!點這裡Peak Design藍諾幫你打折:https://www.peakdesign.com/?acc=540
我的音樂庫 Music by: Artlist
* 點這裡獲得多兩個月的Artlist:
https://artlist.io/artlist-70446/?art...
本次使用曲名:
1. Little Picture
2.Love wasn’t made
3.Nowhere
4.Starry
5.The Dreamer
6.Time for us
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想聯絡我/跟我合作嗎?
FB : 藍諾
Instagram : @el.jiang
Email : eleanorjiangvlogs@gmail.com
郵政信箱:中壢郵政26-20號信箱 (藍諾收)
*專一影音工作室合作請來信 eleanor@toofocused.productions
