Marathon Secrets Told: 3 Tips for an Epic Race Day | Oct 23 OPB
And some other amazing stuff to help you master some of your life
TLDR about what’s coming up;
Present training tip for you to try right now x2 - Train & race better by doing these not-so-obvious things
Past things to learn from me x2 - I make mistakes and wasted years of my life so you don’t have tol
Future stuff for you to try - Why you should start taking your Heart rate variability (HRV) more seriously
Feeling this? Why not…
Present Thing #1 | Use the off-season as a chance to reset your non-running life
Hello everyone! I finished up technically my 2nd fastest half marathon in early September. This means I’m now seven weeks deep into “the offseason” that might last a full year. Don’t get it twisted, though. My off-season is still about 80% the same as my normal training - not a huge dropoff there.
I’m a big fan of the off-season because I can do whatever I want training-wise and not stress over the fact that I’m not being optimal and productive for insert upcoming race. It’s the off-season - I do what I want.
I do this mainly because to have a “balanced life” approach and not let running and all the things around running consume me. That one-hour run isn’t really a one-hour run… we all know it’s more like two hours.
So each week, while I get certain key workouts done like my long run, vo2max speed workout, strength training etc., I still get to figure it out as the days roll on. It’s a simple mixture of looking at the weather and my schedule to determine what workouts I do.
Some days I run commute 10 mins and play basketball for 20-30 minutes. On other (warmer) days I run to the beach and back. And on super special days (when I have time!) I ride my bike for an hour. It’s nice, and it allows me to do what I do best… intermittent fast, eat seasonally/clean/slow carb and strength train.
I’ve found that when I’m training for races and running a lot, my diet gets a bit “desperate”. Desperate means that I eat whatever my body craves, which is usually carbs, protein and whatever fat is associated with said protein. I wouldn’t say I eat poorly or dirty, but I probably eat a lot. I have a theory that I’m not optimised like other endurance runners for running long and fast, therefore my body craves too many calories, and I don’t efficiently store or use them. But… that’s a post for another day.
Because I’m able to control my nutrition better, strength train and run less in the off-season, I was finally able to gain a bit of muscle mass and lose some body fat. No crazy crash diets, just a general slight calorie deficit and letting my body do what it does best
This is nice… I want to be here more weeks out of the year. Maybe you like being in a healthy and fit balance like this too? How long can someone sustain this? I honestly don’t know. From my research, you need to cycle in blocks of this with other types of blocks, as your body doesn’t like the same thing over and over. So I’ll see how long I can do this, but I have no plans of racing anytime soon.
Speaking of racing…
Present Thing #2 | 3 Tips for an Epic Marathon Race Day
I have a saying, the marathon isn’t twice as hard as a half marathon. It is 2 to the 2nd power - It’s exponentially harder, so that’s four times harder than a marathon. I got exclusive insider info from James Constantine, the digital marketing manager for PONT3, who delivered the event on behalf of the Sydney Marathon. If you don’t live in Australia, you probably may not know that they are now a candidate for the Abbott’s World Marathon Major Series, and if chosen, would be the seventh one.
There are so many reasons why this is exciting, and not to mention, I live in Sydney, Australia; I have been for 12 years, so all my running friends from around the world might come and see me versus me going out to see them. While James is a sporting event marketing wizard, he’s also deeply involved in the running community here in Sydney, Australia. I literally see him everywhere. So much so that he just won his latest half marathon and posted a super speedy time at one hour and 17 minutes.
We focus on the top three things that new and experienced marathon runners should prioritize but often overlook. Our first point emphasizes the importance of appreciating the experience beyond just tracking time. The Sydney Marathon is highlighted as an example of a race that goes beyond being a mere competition, with its iconic route across the Harbour Bridge and finish line at the Sydney Opera House. Our second point discusses the remarkable growth and success of the Sydney Marathon, which has significantly increased participation. Lastly, insights from the race director, Wayne Lardon, highlight how the event showcases the best runners in the world and inspires people of all ages to take up marathon running.
Appreciate the Journey, Not Just the Time
When it comes to marathon training, it's easy to get fixated on those pesky numbers. But here's the scoop, my friend: there's a whole lot more to this adventure than just your trusty stopwatch. It's time to embrace the full experience, from the crack of dawn training runs to the electrifying moment of triumph as you cross that glorious finish line. Believe me, a marathon is not just a run; it's a joyous celebration of your unwavering dedication and indomitable spirit. Soak up the infectious atmosphere, revel in the cheers of the exuberant crowd, and let the entire experience fuel your inner fire.
Learn the other two things and a bunch more here.
Past Things
The Best 3 Things To Do When You Start A Race Too Fast
It’s easy to get caught up in the excitement and adrenaline of a race and start off too quickly. But just like soldiers charging ahead in war, runners who don’t pace themselves can find themselves in dangerous situations.
So how can you stop running too fast in your races and get the best time possible? Let me share some tips and tricks with you.
The Dangers of Starting Too Fast
When you start a race too fast, you are using up your anaerobic energy system, which burns up carbohydrates without the presence of oxygen. This system gives you about two minutes worth of energy, so if you use it all up at the beginning of the race, you’ll find yourself slowing down quickly as lactate builds up in your muscles and blocks your aerobic pathways. This means you won’t be able to get enough oxygen to your muscles, and you’ll have to slow down. To avoid this, you need to learn how to pace yourself correctly from the start.
Learn the other two things here.
From Injury to Amazing Running: 4 more Essential Tips
As runners, we’ve all been there – sidelined by an injury and itching to get back on the road. But fear not, my fellow pavement pounders! There are ways to come back stronger than ever. Whether you’re a newbie or a seasoned pro, here are some tips to help you recover from injury and get back to your best running form.
#1 Follow Medical Advice
Okay, okay, we know this sounds like a no-brainer. But it’s important to listen to your doctor’s advice and recommendations. Don’t be afraid to ask questions and make sure you’re taking care of yourself properly. Trust us, it’s better to be safe than sorry.
Learn the three other things here.
Future stuff for you to try
Why you should start taking your Heart rate variability (HRV) more seriously
WTF is HRV?
So, you're probably wondering what HRV is. It stands for Heart Rate Variability. It's all about measuring the time variation between each heartbeat. It's like a window into the health of your body's autonomic nervous system, which basically runs the show.
Why should masters athletes care about HRV?
First, a masters athlete is someone over the age of 40. Not 40 yet? Well, you will be someday (hopefully!) so bank this information for your future self.
Now, here's the real deal. HRV is not just some fancy metric. It's actually super useful for masters everyone, mainly masters athletes. You see, as a masters athlete, you face longer recovery periods and other challenges. But don’t stress… by keeping an eye on your HRV, you can prevent those pesky long-term health effects.
How to get started with HRV right now:
Get your HRV on every morning. There are plenty of cool gadgets and apps out there that can help you with this. Google it and embrace the tech! I’m sure your smartwatch can do it.
Spot the patterns in your HRV data. Over time, you'll start noticing how your HRV reacts to training, stress, and all that jazz. It takes about 30 days for it to “Get you”.
Let your HRV be (somewhat) of your training and recovery guru. If your HRV takes a dip, it MIGHT be a sign that you might need a rest day or dial down the intensity of your workouts. Take it with a grain of salt. Sometimes you might feel better, and the numbers say otherwise and vice versa. I like to line up my data with how I feel and experience. Yes, this takes time, but it’s worth it.
Extra tips
Keep it chill with low-intensity training. Aim for that sweet spot in the aerobic zone, around 60-70% of your maximum heart rate. It's all about boosting that cardiovascular fitness without overwhelming your body.
Give yourself enough recovery time. Masters athletes need some extra TLC after those tough workouts. So, listen to your body and take those well-deserved rest days when needed.
Stay in the HRV loop. Regularly monitor your HRV to catch any potential issues early on. That way, you can make the necessary adjustments to your training and recovery.
Read the full article here.
Notable Quotable
This is why I stress the importance (and beauty) of base training to everyone I talk to and all runners/athletes I work with. It’s not the most sexy thing but holy hell does it work for long-term gains in fitness, health, and injury prevention.
Better is boring. Get used to it if you want to keep doing this running thing for as long as possible.
And…
For October 2023 aka marathon season. All the best to you marathoners out there!
PS - Some spooky running stories to get you in the mood for the holidays