This Common Marathon Training Mistake Could Be Holding You Back
The Runner’s Matrix, Train faster than race pace & Goals vs systems
Need-to-Know Stuff
🎯The Runner’s Priority Matrix
🤕 This Common Marathon Training Mistake Could Be Holding You Back
🏎️ Why You Should Run Slightly Faster Than Race Pace in Training
📈 Goals vs Systems (I got it all wrong)
🎯The Runner’s Priority Matrix
And no, this isn’t a Neo vs. Agent Smith vs. Morpheus-type Matrix.
I used to spend time on the wrong things because they felt “important”. But just because a phone is ringing or a text is going off, doesn’t mean that it’s going to get you to where you want in your running life. The fix? Enter the Runner's Priority Matrix. Think of it as your BS filter for training. It helps you focus on what moves the needle.
Here’s how it works — Your running life fits into four boxes:
Box 1: Urgent and Important stuff — You know, like that mildly nagging knee pain you've been ignoring.
Box 2: Important but not house-on-fire urgent —This is where the good stuff lives. Your key training sessions. Your recovery work.
Box 3: Urgent but mostly pointless —Those Group Chat notifications can wait.
Box 4: The time thieves — Endless Reddit threads about which shoes to buy. Yeah, that stuff.
Want the cheat code? Live in Box 2: Important but not urgent. That's where consistent progress happens. It's not sexy. But it works. Focus on the fundamentals, such as strength training, plyometrics, smart recovery, and clean eating and drinking. This is so that you can fuel yourself with high-quality foods to do it again. (Simple carbs and sugar are OK on long/fast days!)
Do a few of the following things:
Set boundaries like they're your job
Try to run without your phone sometimes
Get your gear ready the night before (I only do this 50% of the time, and every time I do it, it’s such an unlock moment)
Learn to say no to stuff that doesn't serve your goals (This will take time, but you will get better at it)
Have you heard of the 80/20 rule? Apply it ruthlessly
Your running success isn't a complex equation - it's a series of energy investments. The next smart decision is waiting. What will you choose to prioritize today?
🤕This Common Marathon Training Mistake Could Be Holding You Back
Training for a marathon? Cool. Just don’t let overtraining or injuries turn your dream race into a nightmare.
Here’s the deal: cranking up your mileage too fast doesn’t make you tough—it makes you hurt. If you’re jumping from 40 to 60 miles a week in one giant leap, you’re basically begging for your IT band to stage a rebellion. Instead, chill. Hover at a manageable distance for a few weeks. Let your body adjust. Running isn’t about going hard every day—it’s about showing up tomorrow without limping.
Hurt? You’re Not Done
Injured? Annoying, yes. The end of your goals? Nope. Cross-training is your new bestie. Hop on an elliptical, try aqua jogging, or hit the StairMaster. You’ll keep your cardio game strong while your body fixes itself. Bonus points for strength training—especially for your hips and glutes. Think of it as turning a setback into a glow-up.
Adjust Your Goals, Not Your Ambition
Got a big-time marathon goal? That’s great. But if your body’s screaming, “This isn’t working,” maybe it’s time to listen. Shift your expectations, run a time that makes sense, and save the sub-3 dreams for later. The goal isn’t to crush yourself—it’s to keep running for years without cursing your knees.
The Finish Line
Marathon training isn’t complicated: don’t do too much, don’t ignore pain, and don’t let your ego write checks your body can’t cash. Run smart now, and you’ll be the one flying past the overtrained zombies at mile 20.
Watch, read and listen to the full episode breakdown here on your next run or workout.
🏎️ Why You Should Run Slightly Faster Than Race Pace in Training
Race pace calculators are cool and all (I preach about them a lot!), but if you just run that same “predicted pace” every day like a robot… you’re possibly leaving gains on the table.
Run Science Talk: Your body adapts to variety, not monotony. Even though we love being consistent, you have to be consistent in varying things. Word salad? Probably. But look to sprinkle in speed work, long runs, and jogs slower than your grandma's Sunday stroll, and mix it all up.
Why? Because running the same pace daily is like eating the same bland, unseasoned chicken for dinner… forever. You’ll stay “okay,” but you’ll never get spicy. Speed work makes your race pace feel like a jog (Kinda). Easy runs help you recover so you can actually do that spicy stuff. It’s all one big soup of fitness, and every workout matters.
How? Follow a plan, or don’t. Just make sure you’re not living in Groundhog Day.
Finish line: algorithms are estimates. The magic happens when you train faster and slower than that magic number. Your body likes surprises, so keep it guessing. Get faster | Be less bored.
📈Goals Vs. Systems
I used to care so much about the goal (the finish line?!), but after living a few decades, failing, winning (a lot less than failing), and just being in the middle a lot, I realized that the processes and the systems are actually the fun part. And they actually mold and shape you into an awesome person at the end of the day.