This Kind Of Long Run Proves If You’re Marathon Ready
On Boring Base Training + Renegade Rows
Base Training Is Boring—And That’s Exactly Why It Works
Ever stare at your watch mid-run after a long training block and wonder, “Why am I not getting faster?”
You’re not broken. You’re bamboo.
Here’s the thing: bamboo spends three to five years growing roots underground before you ever see a stalk. You’d walk by the same patch of dirt for years, thinking it’s dead. Then suddenly, boom! Three feet of growth in a single day.
Running’s the same and especially with base training. Those boring zone two miles/kms where you feel like a background extra in your own fitness story? That’s your root phase. Nothing’s “happening” but everything’s happening. — Quietly, underground and out of sight.
Most runners bail before the roots are built and get antsy. Flipping to a new trendy plan they saw on TikTok while chasing Strava kudos dopamine highs. They never give their body a chance to actually adapt.
But if you hang in there, because at 6, 8, 12 weeks of boring consistency, a weird shift happens. Paces drop, runs feel easier, and recovery speeds up. Your aerobic engine hums quietly in the background, powering everything without asking for a standing ovation.
It’s not sexy, and it’s def not a movie montage moment of assembling your weapons before you fight the big boss. But instead, it’s the foundation that makes all the other stuff, like speed, volume and races work better.
Here’s the metaphor I keep coming back to: Base training is a backpack.
Once you’ve built it, you can throw in VO2max workouts, threshold runs, hill sprints—whatever gear you need. But the bag itself? That structure stays. It doesn’t vanish after a missed workout. It’s your buffer and your insurance.
Skip this phase, and you’re always rebuilding. But if you nail this phase you’re always ready.
And yeah, it’s frustrating because the first few weeks feel like an email phishing scam. You’ll want to “test yourself” every run to see if it’s working. Please don’t, because it’s like digging out the dirt after day three and poking at the bamboo roots to see if it’s growing. That’s definitely a quick way to kill your plant. Instead, you water them and you wait.
Because one day, out of nowhere, you’ll look at your watch and go:
“Who the h*ll is this new runner?”
That’s the shift. Not fast. Not flashy. But solid. And solid sticks for a long time.
Question for you: What’s been your “bamboo moment” in running? That time you thought nothing was happening… until everything was? Hit reply and tell me. I might weave it into the next edition.
This Kind Of Long Run Proves If You’re Marathon Ready
Long runs aren’t just about racking up miles. They’re actually dress rehearsals for how much suck you can handle on race day.
One of the best hacks, though, is to end your long run with a little kick. Not a crazy sprint. More like a “let’s see what’s left in the tank” push for the last mile or two. It matters because that’s when the real work happens—when you’re tired and your brain’s telling you to coast.
Stop Watching the Watch
Most of the time on long runs, we get comfy and go on cruise control. Glued to the watch, making sure we’re “on pace.” That can mess with your feel. You stop listening to your body and use tech as a crutch. A fast finish long run flips that on it’s back. You stop watching the numbers and start tuning into your legs, lungs, and brain. It’s you vs. you, not you vs. the watch.
The Mental Reps That Actually Matter
And yeah, there’s the mental side. Practicing that final push teaches you how to keep going when you’re cooked. That fight between “I’m done” and “I’ve got one more gear” is pure gold. Every time you win that fight, your confidence grows, and you bring more soldiers to the war next time.
Also—pro tip—no need to scream splits at yourself. Be like the Gen-Z kids and just vibe with it. Trust your training and believe in yourself. If you’ve put in the work, your body knows what to do. Come race day, that trust is the difference between blowing up and nailing your goal.
Finishing strong teaches you to get comfy being uncomfortable. It shows you that even after 20+ km, you’ve still got a little extra when it counts. It’s not always pretty. But when you finish, you’ll know exactly where you’re at.
Watch, read, and listen to the full episode here on your next run or workout.
The Renegade Row: Your New Favorite “Feel Strong AF” Exercise for Runners
What is it?
The renegade row is a beautiful mashup of a plank and a dumbbell row. You’re in a push-up position, hands gripping dumbbells, and you row one arm at a time while keeping your body tight as hell. Simple. Brutal. Effective.
How to do it (the right way):
Start in a high plank with hands on dumbbells (or kettlebells), feet a bit wider for balance.
Squeeze your glutes and brace your core like you’re about to get punched.
Row one dumbbell to your side, keeping your hips square. No twisting, no cheating.
Control it back down. Switch sides.
Pro Tip: Go slow. This ain’t a race. Time under tension on the lowering (eccentric) = gains.
Equipment Hack: Don’t have 2 of the same exact dumbbells or kettlebells? Just do one side as a set (instead of alternating) and then move the weight over to the other arm.
Why runners should care (and love it):
This isn’t just a “bro in the gym” move. Renegade rows hit:
Core Stability → Think anti-rotation strength for better posture, less mid-run wobble.
Upper Back & Lats → Crucial for arm swing efficiency. Strong lats = more power, less slouch.
Shoulders & Arms → Added bonus: you’ll stop looking like a T-Rex on race photos.
And yeah, you’ll feel strong AF. Like, "I can handle hills, headwinds, and haters" strong.
Don’t Be That Person: Common Renegade Row Screw-Ups
Alright, quick gut-check. The renegade row seems simple, but it’s got a lot of moving parts (literally). Here’s how most people butcher it—and how you can avoid looking like a wobbly folding chair in the gym.
1. Bad Setup = Bad Everything
If your hands are too far forward, you’re basically setting yourself up for a faceplant. Stack ‘em right under your shoulders. And don’t forget your base—feet need to be wider than your usual plank. You’re a tripod now. Three points of contact, baby.
2. Twisty McTwistface
This isn’t a contortionist competition. The whole point is to fight rotation, not lean into it. If your hips are swaying like a runner rounding a tight corner, you’ve lost. Slow it down. Squeeze your core like you’re holding in a fart mid-race. Stay level.
3. Ego Lifting, Meet Reality Check
Nobody cares how heavy your dumbbells are—especially if you’re jerking and flailing to get them up. Drop the weight. Perfect form with 10s beats sloppy 25s all day. You’re training for strength, not viral gym fails.
The “Feed 3-Birds-1-Scone” Effect:
Strengthen your run-specific core.
Build upper body durability.
Train single-arm control that translates to better run mechanics.
All in one spicy little movement.
Do these 1-2x per week and you’ll thank me when you can run a lot more volume with less injury and your form’s still solid at the 80% mark of your next race.