關於 peak time韓國 ，我們在網路上蒐集到這些相關的討論、資訊與評價

[翻轉視界] 台灣國際勞工協會成員陳秀蓮

All persons, regardless of their nationality, race, legal or other status, are entitled to fundamental human rights and basic labor protections, including migrant workers and their families.

所有人，不論其國籍，種族，法律或其他地位，均享有基本人權和基本的勞動保障，包括移工與其家庭。

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原文及圖片授權來自於Humans of Taipei和TIWA台灣國際勞工協會

我家是做香燭批發的，從小我就穿著四個口袋的圍裙幫忙賣金紙。以前生意很好，每逢過年都有百萬進帳，爸爸常帶我們去各國旅行，日本、韓國、東南亞。中國剛開放觀光，我家也是第一批去玩的。爸媽不太管我們念書，媽媽覺得女生就去學個美容美髮好了。我出社會第一份工作，就是當化妝品牌的櫃姐。後來離職，當了一陣子書店員，因為對台灣有使命感，想為社會做點事，立志成為記者，所以插班考上文化新聞系。

My family was in the candle wholesale business, and since I was little, I would wear an apron with four pockets to sell joss paper with my family. Business was good back then, and we would make millions of NT$ each Lunar New Year. My father would take us everywhere—Japan, South Korea, Southeast Asia. When China lifted its travel ban on Taiwan, my family was one of the first groups to go. My parents never cared much about our education, and my mother thought girls ought to work in beauty salons. My first job was a sales clerk at a cosmetics and beauty shop. I left my job later and became a bookstore clerk. Because I felt a calling and wanted to contribute to Taiwanese society, I set my sights on becoming a reporter. I switched majors and was accepted into Chinese Culture University’s Journalism and Communications College.

1. joss paper 金紙
2. lift the ban on travel 解除觀光禁令
3. never care much about 從不太在意
4. beauty salon 美容院
5. sales clerk 櫃姐、售貨員
6. cosmetics shop 美妝店
7. a calling 使命感、強烈願望
8. set your sights on sth 決心；立志*

*https://bit.ly/2zBVu6m

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念到社會學和馬克思，學到階級、勞動這些概念，開始對世界產生疑問；上楊祖珺的文化研究課，她帶我們去關心白米炸彈客楊儒門。以前覺得好人壞人的界線很清楚，會被警察抓的就是壞人，但旁聽開庭發現，楊儒門不像壞人，而且他的很多說詞都沒有被採納，例如他的炸彈即使「引爆」，也只會發熱冒煙；他說和警察約在警局外自首，但檢方認為他沒進派出所、是警方抓到他。社會上對於WTO架構下的農民處境，更是幾乎漠不關心。

When I started studying sociology and Marxism, I learned about concepts such as class struggle and the proletariat, and I began to have doubts about the world. When I took Professor Zujun Yang’s Cultural Studies course, she taught us about the Rice Bomber, Ru-Men Yang. Before, I felt that the line between good and evil was clear. Those captured by the police were all ”bad.” However, when I attended Ru-Men Yang ’s trial, he did not seem like a bad person. Parts of his testimony were inadmissible and ignored. For example, even though his bomb “exploded,” it only emitted smoke. Also, he said that he turned himself in outside the police station. However, the prosecution felt that since he did not enter the station, the police were the ones who caught him. Moreover, at the time, most people were apathetic to the plight of farmers under the WTO framework.

9. sociology 社會學
10. Marxism 馬克思主義
11. class struggle/class warfare 階級鬥爭
12. the bourgeoisie （馬克思主義理論中的）資産階級，資本家階級
13. the proletariat 工人階級；無產階級
14. the distinction between good and evil 善與惡之間的區別
15. testimony（尤指法庭上的）證詞，證言
16. inadmissible （在法庭上）不可接受的，不能採信的
17. emit smoke 散發煙霧
18. prosecution （被）起訴；（被）檢舉；訴訟
19. turn sb in 將（某人）送交警方
20. apathetic（尤指對重要事情）不關心的，無動於衷的
21. the plight of... ...的困境，窘境
22. framework（建築物等的）架構，框架

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後來就到處抗爭。楊儒門的事告一段落，我又回去念書，因為對新聞產業有一定認識，覺得當記者也就那樣，所以跑去念世新社發所。黃德北老師鼓勵我們去社運團體看看，我選擇來台灣國際勞工協會（TIWA）當志工，就從2007年待到現在。

I later protested (Ru-Men Yang’s treatment) everywhere. Ru-Men Yang’s case eventually came to an end, so I returned to my studies. After I got to know the news industry a little better, I felt that I had pretty much learned what being a news reporter was like. So, I wanted to learn something new and began studying at the Graduate Institute for Social Transformation Studies at Shih Hsin University. There, Professor Te-Pei Huang encouraged us to experience social organizations, so I became a volunteer at the Taiwan International Workers' Association. I've been here since 2007.

23. protest (v.) 抗議
24. come to an end 完結，結束
25. return to 回到
26. encourage us to... 鼓勵我們去作某事
27. social organization 社會組織

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從事移工相關工作，才讓我真正看到人的樣貌。剛到TIWA時，我協助一位看護工轉換雇主，她照顧的阿嬤覺得子女不要她了才找外勞照顧，又覺得自己生病，老公一定跟年輕看護工有染，所以阿嬤對她很壞，一直罵她、還把吃剩的骨頭丟進她的碗裡。

Being in this line of work has really opened my eyes to what people are truly like. When I began work at TIWA, I assisted a foreign care worker in transferring to another employer. The grandmother she took care of felt that she was abandoned by her children, so she contracted the worker to care for her. She then thought that her husband cheated on her with the worker, and became quite nasty. She would yell at the worker and once threw leftover bones in her bowl.

28. line of work 行業*
29. open sb’s eyes 使（某人）認清，使（某人）了解
30. foreign care worker 外籍看護
31. transfer to（使）調動；（使）跳槽
32. be abandoned by 被…遺棄

*https://bit.ly/2X0TUmu

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我記得有次在新北市政府開完協調會出來，剛好是耶誕節，耶誕城有尖尖的、像竹筍一樣的耶誕樹，她跟我說「姊姊，可以在這裡跟妳合照嗎？」然後眼淚擦一擦，拍照時又露出開心的笑容。原來，她是要拍給越南的家人看看，她在台灣有台灣人朋友。他們無論在台灣被怎麼糟蹋，在家人面前總會設法表現出混得很好的樣子，逢年過節就寄一箱禮物回家、買玩具給小孩。

I still remember this mediation session in New Taipei City. It was Christmas at the time, and the “Christmasland” in New Taipei City had these Christmas trees shaped like bamboo shoots. The foreign care worker said to me, “Sister, could I take a photo with you here?” She wiped away her tears and did her best to put on a smile for the photo. She wanted to show her family in Vietnam that she was doing well in Taiwan, even though she was mistreated. Every New Year, she would do her best to send back a box of gifts with toys for the children.

33. a mediation (session) 協調會，調解會
34. bamboo shoots 竹筍
35. put on a smile 露出笑容
36. do well 過得好 ; 做得好
37. be mistreated 虐待

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另一個我不太能接受的事情是，好像移工沒有被虐待，就不值得被關心。台灣人傾向從溫情或人權的角度，而不是從勞動者的角度去看移工。

Another thing I cannot accept is that no one cares about foreign workers unless there is news of their maltreatment. The Taiwanese people need to consider them as legitimate workers and not only care about them when there is a human rights violation.

38. cannot accept 無法接受
39. maltreatment 被虐待
40. legitimate 合法的，正當的，法律允許的
41. human rights violation 人權侵害

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六年多前我爸過世，我哥接手後力求創新轉型，改走精緻路線，例如設計防小人金、寵物金紙，算是重新撐起家裡的事業。最近七月半是旺季，我還是得回家幫忙手工包裝還有折蓮花。人跟好兄弟都能共存了，活人的世界有些標籤和界線，想想實在滿荒謬就是了。

Six years ago, my father passed away. My brother took over and tried to reinvigorate and transform the family business. He designed specialized joss paper to ward off backstabbers and even joss paper for dead pets. July is the peak season for the business, so I went back home to help out. I hand packed the products and folded paper lotus flowers for the dead. It's funny that we can get along with the dead, but we still attach labels to the living and draw lines between us. It’s quite ridiculous when you think about it.

42. pass away 過世
43. ward sb/sth off 避開；阻止；擋住
44. a backstabber 背後插刀者；背後講壞話的人
45. peak season 旺季
46. fold paper lotus flower 折紙蓮花
47. attach a label to someone 對(人)貼標籤
48. draw a line (between something) 畫界線*

*https://bit.ly/2Z8f5G6

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故事網站連結:
https://storystudio.tw/gushi/chen-siou-lian-interview/

資訊與照片出處:
http://bitly.ws/8qVR

Visit Humans of Taipei for more stories!

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如何增進同理心: https://bit.ly/34qSKnC

#ChangingPerspectives
#翻轉視界

[時事英文] 死亡率（mortality rate）*、壓平曲線（flattening the curve）、活動限制 （lockdown）：如何理解這些術語？
　
Language goes beyond a sealed system governed by a rigid set of rules. To fully understand the meaning of a word, one must look further than connotation and denotation, and also take context into consideration. In this case, one needs to examine the social, political, economic, and even statistical contexts of the terms.
　
語言並非只是受嚴密規則所約束的封閉系統。為了充分理解一個單詞的意涵，我們不僅要瞭解其本義與引申義，同時還要考慮整個語境。在此一情況下，應要考察社會、政治、經濟甚至統計上的語境。
　
Does “confirmed cases,” for example, mean the same thing in every country before and during the coronavirus outbreak? What about “lockdowns”? Does it mean that the government is advising people to stay home or is someone nailing your door shut? Some food for thought when reading about the coronavirus outbreak.
　
例如，在冠狀病毒爆發前以及爆發期間，「確診病例」在各國是否具有相同的含義？那麼，封鎖呢？這是否意味著政府正建議人們留在家中，抑或有人正把你家大門釘上？以上是在閱讀疫情的相關資訊時所引人深思的一些事情。
　
*同學好心的補充說明：「mortality rate」通常指的是死亡率，而「fatality rate」則是（因罹患某疾病）致死率。兩者都是重要的死亡指標，但計算公式不相同。
　
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《紐約時報》報導：
　
Making sense of the coronavirus pandemic requires getting up to speed on semantics as much as epidemiology. Government officials and health care professionals toss off mentions of mortality rates, flattening the curve and lockdowns, assuming that we know what they mean. But the terms mean different things from country to country, state to state, even city to city and person to person. Officials use the same phrases about mass testing, caseloads and deaths to describe very different situations. That makes it hard to give clear answers to vital questions: How bad are things? Where are they headed?
　
1. make sense of… 理解……
2. get up to speed on 了解最新情況；跟上進度
3. toss off 輕而易舉地處理*
　
弄懂新型冠狀病毒大流行，既需要了解流行病學的最新情況，也需要在語義學上跟上形勢。「死亡率」、「壓平曲線」和「活動限制」等說法從政府官員和公共衛生專業人士的嘴裡脫口而出，他們假設大家都知道這些詞的意思。但對不同的國家、不同的州，甚至不同的城市和個人來說，這些術語有著不同的含義。 官員們使用「大規模檢測」、「病例數」和「死亡病例數」等相同的措辭，來描繪非常不同的情況。這令一些重要的問題難以得到明確的回答：情況有多糟糕？正在向什麼方向發展？
　
toss off: https://www.merriam-webster.com/dictionary/toss%20off
　
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People search for insight by comparing their countries to those that are further along in the epidemic. But if the terms are misleading or used in differing ways, the comparisons are flawed. Also, the statistics and vocabulary offer a false sense of precision while in reality, the information we have shows only a fraction of what’s going on. “The new cases or deaths each day are given as exact numbers, and we’re trained to take that at face value,” said Mark N. Lurie, an epidemiologist at Brown University’s School of Public Health. “But those are far from exact, they’re deeply flawed, and their meaning varies from place to place and from time period to time period.”
　
4. be further along in 在……上走得更深遠
5. at face value 根據外表；從表面上看
　
人們將自己的國家與那些經歷了疫情更多階段的國家進行比較，以求了解情況。但是，如果這些詞語使人產生誤解，或在使用方式上存在差異的話，這種比較就是錯誤的。此外，這些統計數據和詞彙給人以精準的假象，而現實是，我們所掌握的信息僅代表冰山一角。「每天的新增病例數或死亡人數都是以精準數字的形式通報的，我們被訓練成只看這些表面數字。」布朗大學公共衛生學院流行病學家馬克・盧裡說。「但這些數字遠非精準，而且有嚴重缺陷，它們的含義因不同的時間和地點而不同。」
　
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I. Confirmed Cases 確診病例
　
Countries vary wildly in testing for the virus and how they report the numbers, and experts say most infections are going undetected. So the publicized national tallies are rough, incomplete pictures that may not be all that comparable. And that’s if countries are forthcoming about their data.
　
6. vary wildly in 在……上有極大的差異*
7. publicize 公布；宣傳
8. national tallies 國家的統計數據
9. incomplete pictures 不完整的狀況
10. forthcoming 樂於幫助的
　
各國在病毒檢測以及通報數字的方式上有很大差異，而且專家們說，大多數感染都沒有被發現。因此，各國公布的只是粗略的數據，這些並不完整的描繪也許沒有多少可比性。這還是在假設各國願意提供數據的情況下。

wildly: https://bit.ly/2wkgPjo
　
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Officials in the United States say that China, which has reported more than 82,000 infections, has understated its epidemic. Until this week, the Chinese government excluded those patients who tested positive for the virus but had no symptoms. China also doesn’t say how many tests it has conducted, and doubts have been raised about whether it has tested extensively in Xinjiang, the province where it holds hundreds of thousands of Muslims in indoctrination camps. The Covid Tracking Project, run by The Atlantic, has tried to compile all the numbers in the United States and reports more than 1.2 million tests so far, over 3,600 per million people.
　
11. understate 未如實陳述；避重就輕地說
12. exclude 把……排除在外
13. indoctrination camps 再教育營
14. run by 由……經營
　
中國通報的累計確診病例超過８萬２千例，美國官員說，中國淡化了國內的疫情。直到本週前，中國政府一直把病毒檢測呈陽性但沒有癥狀的感染者不納入確診病例。中國也未公開接受檢測的人數，而且外界已對中國是否在新疆進行了大規模檢測表示懷疑，中國在那裡把數十萬穆斯林關進了拘禁營。《大西洋月刊》的新冠肺炎追蹤計劃試圖匯總美國的所有數據，它統計到的數字是，美國迄今為止進行了逾１２０萬例檢測，平均每百萬人超過３６００例。
　
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II. Widespread Testing 大規模檢測

It matters not only how many people are tested, but also when, and who they are. Once again, countries differ, shaping what the numbers mean. A few countries, like South Korea, Australia and Singapore, got serious about mass testing early on. They used the information to do ambitious contact-tracing — finding and testing those who had recently been near infected people, even if they had no symptoms.
　
15. it matters 重要的是
16. not only……, but also…… 不僅……，而且……
17. get serious about 認真對待某事
18. early on 在早期
　
重要的不只是多少人做了檢測，檢測時間和檢測對象也很重要。各國在檢測時間和對象上也有不同，這讓數字的含義也有所不同。韓國、澳洲和新加坡等少數國家很早就開始認真地進行大規模檢測。他們利用這些信息嚴格追蹤接觸者，也就是找到並檢測那些親密接觸者，即使他們沒有癥狀。
　
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But most nations with large numbers of cases have done less testing, waited longer to do it in bulk, and made little attempt at contact tracing. They find themselves playing catch-up with the virus, ramping up testing after their outbreaks had already mushroomed. They detect more cases, but by then it’s hard to tell how much of that growth is the expanding epidemic and how much is expanding surveillance. Unable to meet the demand, they often limit testing to the sickest patients and health workers.
　
19. in bulk 大量
20. make little attempt 幾乎未做嘗試
21. ramp up 增加*
22. mushroom (v.) 迅速增長；迅速發展*
23. meet the demand 滿足需求
24. limit……to 將……限制在……
　
但大多數存在大量確診病例的國家進行的檢測數量都比較少，都是等了更長時間後才開始進行大規模檢測，而且對追蹤接觸者的工作幾乎未做嘗試。這些國家發現自己在拚命追趕病毒的傳播，在疫情迅速蔓延後才加大了檢測力度。這些國家都檢測到了更多的病例，但此時已很難判斷新增病例中有多少是疫情不斷擴大的結果，有多少是擴大疫情監測的結果。由於無法滿足檢測需求，這些國家通常只能對病情最嚴重的患者以及衛生工作者做檢測。
　
ramp up: https://www.collinsdictionary.com/dictionary/english/ramp-up
mushroom: https://www.ldoceonline.com/dictionary/mushroom
　
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III. Fatality Rates 致死率
　
It has been stated time and again: Italy and Spain have high mortality rates among coronavirus patients, Germany’s is low, and China’s is somewhere between. It may not be that simple. Counting the dead is as flawed and inconsistent as counting the infected. Recent reports say that mortuaries in Wuhan, China, where the disease was first discovered, have ordered thousands more urns than usual, suggesting a much higher death toll than the city’s official count, 2,535. The outbreaks in Wuhan, and parts of Italy and Spain, overwhelmed hospitals, forcing many sick people to ride it out at home. No one knows how many people have recovered or died without ever being tested. And if only the sickest patients are tested, then the number of infections will appear smaller and the percentage who die will seem higher.
　
25. time and again 屢次；一再
26. as flawed and inconsistent as 像……一樣存在缺陷與不一致
27. mortuary 停屍間（太平間）
28. urn 骨灰罈
29. suggest 暗示*
30. death toll 死亡人數
31. to ride it out 安然渡過（難關）*
　
一個反覆提及的說法是：義大利和西班牙的新冠病毒肺炎患者死亡率高，德國的低，中國的居中。情況也許並不那麼簡單。統計死亡人數和統計感染人數一樣存在缺陷和不一致的地方。最近有報導稱，武漢的殯儀館訂購的骨灰盒數比該市官方統計的２５３５例死亡高出好幾千，表明死亡人數遠高於官方公布的數字。新冠病毒最早就是在這座城市發現的。武漢以及義大利和西班牙部分地區的疫情使醫院不堪重負，許多患者被迫在家中渡過難關。沒人知道究竟有多少人在從未做檢測的情況下康復或死亡。如果只對病情最嚴重的患者做檢測的話，感染人數看上去會更低，而死亡率看起來將更高。
　
suggest: https://www.oxfordlearnersdictionaries.com/definition/english/suggest
ride sth out: https://bit.ly/2Rd6Tj6
　
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IV. The Peak 疫情高峰
　
Officials often talk about when the epidemic peaks or plateaus — when a country “flattens the curve.” But they rarely specify, the peak of what? And how can we be sure we’re past it? When an outbreak is growing unchecked, more people become infected and more die each day than the day before. On a graph, the curve showing the daily count of new cases has gone from rising sharply to moving sideways — the curve has flattened — and even begun to move downward. That is one corner being turned: The rate of the spread of the virus has slowed down. It takes longer to turn another: the rate of people dying.
　
32. from rising sharply to moving sideways 從急劇上升到橫向移動
33. turn the corner 好轉；度過難關*
　
官員們經常提疫情何時達到高峰或進入平台期，也就是一個國家「壓平曲線」的時候。但他們很少具體說明是什麼達到了高峰，以及我們怎麼能確定高峰已過？當疫情不受控制地發展時，每天的感染和死亡人數都比前一天多。曲線圖上顯示的每天新增病例數從急劇上升變得趨於平緩——曲線已被壓平——甚至開始下降。這是一個轉折點：病毒的傳播速度已經放緩。度過死亡人數的轉折點則需要更長的時間。
　
turn the corner: https://www.merriam-webster.com/dictionary/turn%20the%20corner
　
⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹
　
But even when those curves flatten, the epidemic still has not “peaked” by another crucial measure: the number of active cases. That figure continues to rise until the number of patients who either die or recover each day is larger than the number of new infections. To ease the staggering load on health care systems, the active cases curve must also flatten and then fall.
　
34. peak (v.) 使……達到頂峰
35. either……or…… 不是……就是……
36. staggering 沉重的；巨大的
　
但是，即使這些曲線已趨於平緩，疫情的另一個重要衡量指標——現存確診病例數——仍未達到「峰值」。在每天的死亡或康復患者人數超過新增感染人數之前，這個數字還將繼續上升。為緩解衛生系統的沉重負擔，現存確診病例數的曲線也必須先趨平，然後下降。
　
peak: https://www.oxfordlearnersdictionaries.com/definition/english/peak_2
　
★★★★★★★★★★★★
　
V. Lockdowns 封鎖（活動限制）
　
More than two billion people, including most Americans, are living under something usually called a lockdown. But there is no set definition of that word — or related terms like stay-at-home mandates and social distancing — so the details differ from place to place. The biggest differences may be in enforcement. Some places, like those in the United States with lockdowns, mostly rely on people to follow the rules without coercion. But Italy and others have deployed soldiers to ensure compliance, and French police have fined hundreds of thousands of people for violating restrictions. China, in addition to using security forces, mobilized an army of volunteers, ratcheting up social pressure to obey.
　
37. set definition 固定的定義
38. enforcement 實施；執行
39. rely on 仰賴；依靠
40. deploy 部署
41. compliance 服從
42. fine 處……以罰款（或罰金）
43. in addition to 除了……之外
44. mobilize 動員
45. ratchet sth up/down 逐步增加／減少
　
全球有２０多億人，包括大多數美國人正生活在一般被稱為「活動限制」的狀態下。但這個詞沒有固定的定義，其他的相關說法，比如政府的「待在家裡」和「保持社交距離」令也沒有明確的定義，所以各地的具體做法也不一樣。最大的不同可能在執行方面。有些地方，比如美國有限制令的地方，主要依靠人們自覺遵守，而非強制。但義大利等國為確保限制令的落實而動用了軍隊，法國警方還對數已十萬計的違反禁令者處以罰款。中國除了使用安全部隊外，還動員了一支志願者大軍來加大服從封鎖隔離措施的社會壓力。
　
⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹⊹
　
Italy’s experience shows the looseness of the term. It has gone through several phases of restrictions, applying them to more people, making them stricter and increasing enforcement. A few weeks ago, a person could travel around Italy for a valid work or family reason. Now, people are fined for nonessential walking too far from their homes. But each stage was widely called by the same name: lockdown.
　
46. looseness 鬆散
47. valid 確鑿的；合理的；有根據的；讓人信服的
　
義大利的經歷表明了這個詞語解釋上的自由。義大利的封鎖令經歷了幾個階段，適用範圍擴大到越來越多的人，封鎖及其執行也變得越來越嚴格。幾週前，人們還可以因為正當的工作或家庭原因在義大利旅行。現在，人們會因不必要的離家太遠的走動而被罰款。但禁令的每個階段用的都是同一個泛泛的名稱：活動限制。
　
《紐約時報》完整報導：https://nyti.ms/2XcCUeT

圖片出處：https://fxn.ws/34gwSeH
　
★★★★★★★★★★★★
　
時事英文大全：http://bit.ly/2WtAqop
　
如何使用「時事英文」：https://bit.ly/3a9rr38
　
＃疫情英文

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！

🚗 We went on a little weekend roadtrip to check out Gunsan! Gunsan is such a beautiful city driving down south-west from Seoul. The drive took us 6 hrs to get to Gunsan, but got us there in time for a nice hike up to view the sunset on Daejangbong Peak. We also went to an instagram worthy photospot that's known as the "Unicorn Cave"!

我們這週末從首爾出發開去了韓國位於西南邊的群山市，第一次有機會和朋友們一起去群山群島爬大長峰看夕陽，和去IG大家都愛去拍的獨角獸山洞踩點打卡！🚗 有點可惜因為從首爾開車要開6個多小時，所以很多景點沒有時間去到，但是後來有發現其實有KTX的選擇可以下次考慮比較省時間。

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✨𝐆𝐮𝐧𝐬𝐚𝐧 𝐏𝐡𝐨𝐭𝐨𝐬𝐩𝐨𝐭𝐬 群山打卡景點 ✨
⛰ Gunsan Daejangbong - 군산 대장봉
address: Daejangdo-ri, Okdo-myeon, Gunsan-si, Jeollabuk-do

🦄 Gunsan Chaeseokgang Cliffs (Unicorn Cave) - 군산 채석강
address: 301-1 Gyeokpo-ri, Byeonsan-myeon, Buan-gun, Jeollabuk-do
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Connect with Me!
♡ Instagram | @x.yunny.x
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♡ Email | yunnyhou@gmail.com

Songs
Music by B.JYUN - Breeze - https://soundcloud.com/960511/breeze
Music by Dylan Rockoff - Awesome - https://thmatc.co/?l=3DDB986D
Music by Englewood - Sparkle - https://soundcloud.com/engelwoodmusic/sparkle

What I use:
♡ Camera | Canon G7X Mark ii
♡ Doodles | SketchBook iPad App
♡ Editing | Final Cut Pro x Adobe Premiere Pro

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Swanky's Vittles and Libations 位於：1938 Blake St, Denver, CO 80202
大胃王挑戰內容有：3磅重的起士三明治、1磅重的薯條/薯球，挑戰無時間限制完食免費 店家會再送T恤一件&10$抵用卷可供下次使用。失敗則要付35$

Swanky's Vittles and Libations located in：1938 Blake St, Denver, CO 80202
A 3 POUND GRILLED CHEESE SANDWICH MADE WITH 6 SLICES OF TEXAS TOAST, A FULL ORDER OF OUR FAMOUS MAC & CHEESE, A FULL ORDER OF FRIED WHITE CHEDDAR CHEESE CURDS, AND 18 SLICES OF AMERICAN CHEESE. SERVED WITH A ½ POUND OF FRENCH FRIES AND A ½ POUND OF TATER TOTS.

FINISH AND IT’S FREE! YOU WILL ALSO RECEIVE A T-SHIRT, A $10 GIFT CARD ALONG WITH YOUR PICTURE ON THE WALL OF FAME. IF YOU DON’T FINISH IT, YOU WILL GO ON THE WALL OF SHAME. NO TIME LIMIT BUT IT MUST BE DONE WITHOUT ANY HELP AND WITHOUT LEAVING THE TABLE.
NOT AVAILABLE DURING PEAK TIMES OR MARQUEE GAMES.

#美國 #大胃王 #起司三明治 #Grilled Cheese

not really a challenge, not my intention to give myself a hard time. Thank you my eating buddy Tim to participate!!
Subtitles wanted!! 捐獻字幕吧！
thank you very much if you are willing to do so!!

watch my other videos:

Dazzling Cafe Vlog
https://www.youtube.com/watch?v=sF59JZDw07A

Hyatt Regency Hugo's double food vlog
https://www.youtube.com/watch?v=SGLkrbyqaeM

Ning Lau Doll Exhibition at The Peak
https://www.youtube.com/watch?v=gui5QXQoJTU

Snapchat Tutorial 教學來了
https://www.youtube.com/watch?v=bR62NOSVZiQ

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