Just. Show. Up.
One issue with training and low heart rate training, in particular, is the delayed gratification in seeing improvements. I have been working hard for the last eleven weeks and am starting to see results. My advice (provided you have your healthcare provider’s approval) is to keep showing up. I hope my journey gives you some inspiration.
For those who don’t know, I am not the fastest runner; I am not an expert or a coach. I never liked running in junior high school and high school. I did not run in college. I dabbled in running from 2006 until 2017. I like to say I was a yo-yo runner, similar to a yo-yo dieter; sometimes I ran, and sometimes I didn’t. Fast forwarding to the Summer of 2019, I decided to start running again, and I completed the Couch to 5K plan for the third time. Something kept me going this time. Then the pandemic hit; my running routine finally became a permanent fixture in my life.
I’ve made all the beginner mistakes and still make mistakes with my training. I can share those stories at a later time; however, I would like to focus on some improvements I have noticed over the last three and a half years and share what’s been different this training cycle.
On Saturday, I ran my best twenty miles ever. I have run twenty miles four times: May 2021, August 2022, September 2022, and April 2023.
Marathon Time Trial Training – May 2021
In 2021, I attempted to run a marathon time trial after a half marathon time trial in December 2020 and a botched 10K time trial in February 2021. I switched to Maximum Aerobic Function (MAF) training nine weeks into the training block, which was a mistake. I was using some odd combination of 80/20 training with the MAF, where I tried to run 80% of my miles at my MAF heart rate and the remaining 20% above my MAF. I put 20% higher heart rate work into my long runs. Needless to say, this methodology was a mistake too. My final time was 4:58:02, and my average pace was 14:54/mile. For your information, my marathon time trial was a DNF. I had iliotibial (IT) band issues and cut it short at a half marathon.
Marathon Training – August 2022
No MAF training this time. I believe I used 10:45/mile as my easy time and 4:45 as my goal time in Run with Hal’s Novice 2 program. I ran most of my base runs faster than 10:45/mile and marathon pace runs faster than 10:11/mile, but I struggled with hitting the marks on the long runs. I injured (bruised) my heel three weeks into training and strained my right quadricep seven weeks before the race. My final time was 4:05:33 (12:17/mile average pace). It was an improvement.
Cascade Express Marathon – September 2022
I am including this run because I ran twenty miles. In this race, I started feeling IT band issues after the tunnel around mile eight. I think I shortened my stride in the dark 2.4-mile-long tunnel and did not engage my glutes. At mile 15, I was hurting and started a run-walk pattern. My twenty-mile time was 3:57:37 (11:53/mile pace). I finished the marathon
Mountains 2 Beach Marathon Training – April 2023
As shared on January 31, 2023, The Plan is Merely a Guide, I am keeping my easy runs easy, and my hard runs hard this run. I run strides to finish my easy days, incorporate bodyweight core exercises after my runs three times a week, and have not missed a run on the schedule. On Saturday, I ran twenty miles in 3:38:14 (average pace 10:54/mile). It felt great. My first 15 miles were near my 10:30 easy pace. I would have loved to finish the last five miles at that pace, but my heart rate was creeping up to zone 3, so I slowed down. It’s taken eleven weeks to get to this point. I am amazed I could start tapering and run a marathon in three weeks. I am also so excited to have another four weeks to get more time on my feet and miles in the bank.
Overall, getting to this point has taken time, effort, sweat, disappointment, and, most importantly, consistency. The half marathon a couple of weeks ago was a pleasant surprise as an indicator of growth, but it took nine weeks to reach that point. It comes down to showing up. There have been plenty of days when I did not want to run. I have had slogs and tried my best to complete them. I have made mistakes in the past and will still make mistakes. I’ll continue to share my successes and failures with you. Have you had an experience where consistency resulted in success? I would love to read about it in the comments below.
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