Learn | Make | Fix | Run

I have been reminded of a phenomenon as I wrap up this current round of 5K training. I did not see it during my marathon training blocks because I typically run recovery runs after speed workouts. However, I see it in my 5K training on the day after running intervals. For some reason, running a base run after a hard run results in a faster overall run. I don’t know if the body is primed to do more hard work the next day. I don’t know if it’s psychological. I do know from the data that the runs are faster-paced when compared to base runs that are not preceded by a hard run. I have talked to other runners and then have experienced this too. Have you? Do you know why? Please share in the comments below.

Last week, I carefully revamped my running form. I am apprehensive since my last form change resulted in injury, ultimately sidelining me for two weeks. Therefore, I have been incorporating these changes slowly and sparingly. I have been lifting my legs higher as I run. I watched YouTube videos from James Dunne, who suggests lifting your legs higher to increase cadence. I realize my cadence doesn’t need to be 180 steps per minute, but I average in the upper 150s for long runs and would benefit from an increased cadence. He also recently uploaded a video analyzing running form and showed that the lower leading leg should be parallel to the trailing leg at push-off. This causes you to land with a flexing knee with your foot under your body to prevent overstriding. This reduces ground contact time (GCT). According to the running dynamics on my Garmin, I could use some improvement to reduce my GCT. Reducing GCT makes you a faster, more efficient runner; there is less time for the ground to...

I have decided to play the long game. My next goal is to run a sub-4-hour marathon, even though my last marathon time may seem out of my reach. My most recent injury has finally given me the discipline to complete strength and conditioning regularly. When I feel a niggle, I address it immediately. Based on my confidence in doing the extra work I need, I know a sub-4-hour marathon is in my future. My memory of CIM and the data present different pictures. I remember going out too fast, having an ITBS issue at mile 13 and a GI issue at mile 15, and running a 4:36:35 PB. I remember cursing myself for abandoning core exercises halfway through my training block. I remember changing my goal from sub 4:15 to getting to the bridge without walking, which then became making it to the finish line without walking -- it was painful and slow. However, I needed to remember what the data said. I was 25 seconds ahead of my pace chart with a 10:19 buffer at 13.1 miles. I ran a 30K PB in the race. At mile...

This is a friendly reminder that what you value might differ from Strava. I have been on the low heart rate bandwagon for a while. By keeping my heart rate low for 80% of my runs, I can develop my aerobic system and allow my body to do more at a lower heart rate. For example, last week, I had my best base run of 2024. I ran 5.2 miles and averaged 10:24/mi. My heart rate average was 138 BPM, and I spent 99% of my time in Z2 or lower. I was stoked to see these statistics at levels I had not seen since training for my last marathon. After I loaded the run into Strava, I scrolled down to the section that indicates when your fitness has increased. I looked, but this run did not trigger the criteria for Strava to show that I improved my fitness. Then, I looked at the relative effort section, and Strava reported that my effort was lighter than my three-week average. I ran further and faster with a lower heart rate, and my effort was lighter; what? I felt great, as if I had improved! I thought...

It’s been a long 12 weeks, but I’m back! Last week, I matched the mileage I ran in the first week of 2024. I feel stronger and am running with better form. After CIM in December 2023, I dabbled with running with better form, and I finally got my tight calf issue controlled with the massage ball. In January, I went full-throttle into running with better form, and my body paid the price with injury. I let off the gas a little in February to heal. I eased on the accelerator pedal again, but my injury came back. Towards the end of February, I took some time off. After seven days off, I took a test run, and like Punxsutawney Phil, I saw my shadow and said I would take one more week off from running. In hindsight, better form meant my quads were being stretched more than they were in the past, and I did not have the strength needed with my “new” muscle length to increase my mileage as quickly as I did. I introduced strength and conditioning exercises in March and slowly ramped up the mileage...

It’s been a month since I reduced my weekly mileage and started working on glute activation exercises to combat a quad strain. On Friday, it felt like I had finally made some progress. On Sunday, I thought I had gone backward. I am not sure what to make of it. My Friday run was my scheduled long run for the week. My goal was to run 10K. To my amazement, the run felt mechanically smooth. My heart rate hovered right below the Z2 threshold into Z3. As such, the run felt smooth since I did not need to slow down to get my heart rate back to Z2. The overall pace was slower than my last training block (which is okay and expected), and everything felt good. I was a bullet train floating over the rails. I originally scheduled a four-mile recovery run for Sunday; however, when Sunday rolled around, I forgot and thought I was scheduled for a 5K recovery run. After completing my glute activation workout without incident, I started my recovery run, and my right quad was extremely stiff. It felt fin...

I’m temporarily converting to using my Rate of Perceived Exertion (RPE) rather than my Heart Rate Reserve Percent (HRR%) heart rate zones as I continue to work on running with better form. There are two reasons for this change. I am unsure how much is grounded in science, but it makes sense for now. Once I get used to the better form, my heart rate will decrease on my easy runs, and I can return to HRR% zones. I have a theory that I am engaging more muscle fibers when I run with better form. I am unsure how I ran three marathons with poor form, but I believe I am recruiting more muscles in my glutes, calves, and quads. I assume these muscles need more oxygen, and it’s one of the reasons my heart rate is spiking at an easy pace. When I run with better form and a slight forward lean, my cadence increases. I’m lifting my legs more. The increase in cadence makes my muscles move more than they would at a slower cadence, which also increases my oxygen demand. Putting these two ideas together...

Those who follow Advent know this is a time of preparation and waiting. I see the connections between Advent and recovering from the marathon, which was on the first day of Advent. Over the last 17 days, I have found my patience being tested as I return to running. My easy paces have been slower than they were before the marathon. My heart rate hits the Z3 threshold much sooner into runs these days. My brain tells me that I should be running faster. Conversely, my brain also tells me that running a marathon puts much stress on the body, and it takes time to recover. My brain tells me hydration, sleep, stress, illness, hills, and caffeine affect your heart rate. It has been so tempting to convince myself that since I don’t have a race on the calendar and I am not following an official plan, it’s okay to cheat and cruise in Z3. However, my body tells me that my muscles are still recovering. Last week, I felt the cumulative fatigue in my quads during the end of a four-mile base run (10:40...

I have had precisely one Z1 recovery run since CIM. I was hoping for a 5K run, but my right knee was tight throughout the run. I started with sore lower abdominal muscles; that pain disappeared after the first half mile. Then my tight right gluteus medius reared its ugly head, causing soreness from the half-mile mark to the one-and-a-quarter mile mark. I decided to cap the run at one and a half miles. As for the next steps, I will not be running in the Berlin Marathon or the Chicago Marathon because neither of those cities accepted me in their lottery. I will not be running in a new pair of ASICS since I did not win the Runkeeper CIM 40 for 40 contest. Ten pairs of shoes were up for grabs for the 18 people who completed the challenge. I am looking for a new core strength program and want to incorporate lunges, reverse lunges, and squats. I was doing three sets of body weight core exercises: bicycle, plank, bridge, side plank, clamshells, and reverse plank for 45 seconds on and 10 s...

I have completed the training portion of my marathon preparation plan for CIM. Six hundred twenty-seven miles, 111 hours, 51 minutes, and 27 seconds later, I am in the taper phase. Last week, I had the best 20-mile long run of my life and averaged 10:15/mi. Friday’s 10-mile marathon pace run average pace was 9:11/mi. with splits between 8:49/mi. and 9:36/mi. My planned marathon pace is 9:20/mi with a range of 9:09-9:44/mi. I will need to work hard to stick to my race pace, but I am feeling very prepared for the marathon on December 3. The taper phase is also the maranoia phase. This is the first time I have made it through a training block without injury. This makes me extra paranoid about my taper. I’ll continue to do what I have been doing for the last 15 weeks to stay healthy and try to keep the mind games to a minimum. Thanksgiving is around the corner. Are any of you preparing for a Turkey Trot? Let me know in the comments below. If you are near San Jose and want to avoid the crow...

Peak training week for @runcim262 has arrived. After a cut-back week of almost 39 miles, 59 miles are on the books, ready to be run this week. Last week, a little heat/humidity training came back as a storm prepared to enter the area. Other than that, it was a solid week. One interesting run was the day after I received a flu shot. I found it difficult to keep my heart rate down during the workout and had a headache for miles 2-6. That night, I went to bed early because I was tired. I am pretty sure that I was feeling the side effects of the flu shot. Now, that we are on the standard side of daylight savings time, this Saturday’s 20-mile long run should be easier to accomplish since I will not need to wait for enough sunlight to run and still get my early afternoon activities completed. Besides that, I have a 10-mile marathon pace run on Friday, a rest day on Thursday, 8 x 800 meters on Wednesday, and a 5-mile recovery today. Yesterday, I ran a muggy 10-mile base run. This is the final...

The past week was full of surprises, from headphone headaches to procuring personal bests.  Headphones I received my new earbuds. They seemed to work well the first two days; then, one earbud did not pair. When I attempted to re-pair the earbuds, something was oozing out of the earbud or charger. Since then, I have received a replacement, and it works better so far. Maybe I had a dud. Garmin Running Badges This year, Garmin has been awarding quarterly badges for running 300 km (186.5 mi.) They also have an Ultimate Running 2023 Badge for completing all quarterly challenges. I earned both only 27 days into the fourth quarter. I was so surprised that I achieved this badge so quickly. Monthly Mileage PR and Counting Considering I earned the quarterly running badge, it is no surprise that I was near a monthly mileage PR. With two days left in October, I have completed 215 miles. I am on track to surpass 225 miles by the end of the month. My previous PR was 208 miles in March 2023. Prog...

I have reached one of my favorite parts of Hal Higdon’s Advanced Marathon 1 Plan. I completed my first of three 20-mile long runs. In my mind, I am a taper away from a marathon. My work over the next four weeks of training is icing on the cake. Considering my recent history of stomach issues, I am glad I can practice fueling and hydration on last Saturday’s long run and dial it in for the remaining two. I bought some Nuun Lemon Lime Endurance since it will be served at CIM. The flavor was just right, not too strong or weak, and not too sweet. The Nuun had 16 grams of carbs (the SOS Hydration I had been using had 6) but half the sodium as SOS. It worked as well. I drank the Nuun every mile on the half-mile starting at mile 4.5, but my 16 fl. oz. soft flask only got me through 16.5 miles. I’m contemplating using a double scoop or taking two soft flasks. If I go with the double scoop, I will likely run out of water since I have been drinking all 1.5L on my long runs. There are water fount...

Just when you think your training is going in the wrong direction, it changes direction. My recent half-marathon experience was not the race I wanted. I was nowhere near my A, B, or C goal. It made me ponder if I picked a proper-sized marathon goal pace of 9:20/mi. On Tuesday, I needed help keeping my 9-mile base run in Z2, which made me question my easy pace. My Wednesday hill repeats felt like a slog, but I hit all my interval times. My Friday marathon pace run at 9:22/mi. was close to my original marathon pace of 9:20/mi, but I finished the run wondering how to sustain that for another 15 miles. Saturday’s 19-mile long run looked good for the first downhill and flat 8 miles. The next 1.5 flat miles to the turnaround point and the 9.5-mile return were not as good. It did get progressively hotter. I preferred a faster average pace but kept it in Z2 or lower for 92% of the run. The lack of wind meant less dust and pollen, which made this better than the 17-mile long run two weeks prior...

Last week, the wind wreaked havoc on my run, but not in the way you might expect. Yes, there was a headwind as I went out on my loop, but there was a tailwind on the way back. As always, the headwind felt like it hindered my forward progress more than the slight boost from the tailwind. In the end, it should roughly balance out, and the wind wasn’t causing me issues keeping my heart rate in zone 2. The allergens in the air that came with the wind had a detrimental effect. I ran three loops, and halfway through the second loop, I realized I was having difficulty getting a full breath of air. My airways were restricted from the allergens, and I could not provide enough oxygen to my muscles to work at my typical easy pace. Race Week This week is my tune-up half marathon. I’ll run the Rock ‘n’ Roll San Jose Half Marathon on Sunday in preparation for CIM. If you’re running either, please let me know in the comments below.

I’m finally coming to terms with my long run pace and HR training. I know you shouldn’t associate a particular pace with a heart rate zone. There are a variety of factors that can affect heart rate. However, the Run With Hal app gives you an “overall” quality letter grade, a “last 9 days” letter grade, and a compliance score with each workout. Sadly, I am motivated to keep my compliance score between 100% and 120% and my letter grade an A. If I want to earn an A and compliance greater than or equal to 100%, I must run at least 10:30/mile for my base runs and long runs. To reap the benefits of heart rate training, I need to keep it in heart rate zone 2 (Z2). I’m okay on the base runs in my flat neighborhood, but it falls apart on my long runs on the trail. Last weekend, I stayed in Z2 and averaged 10:28/mi. on the downhill (five miles) and the flat (six miles) and 11:49/mi. on the uphill (five miles). It’s not steep, but the 160-foot ascent over five miles makes me 80 seconds slower per...

  This week, I have finished creating my flagship Articulate Storyline 360 project. It’s based on using heart rate training to prepare for a marathon. I still need to create a write-up to include with my portfolio and clean up some loose items, but the hay is in the barn. I’ll share more once my portfolio website is ready for public consumption. I have learned a lot in creating the project, but I am most proud of the JavaScript I implemented. I took a required C programming class in college. I made webpages in the late 90’s, just as Microsoft FrontPage became mainstream. In the late 2000’s, I learned PHP and MySQL for creating web pages. I may have used JavaScript for a clock on a late 1990’s website. While I have been successful in these endeavors, I don’t consider myself a programmer. In creating my flagship project, I thought it would be nice to include a Karvonen target heart rate calculator based on the user’s maximum and resting heart rates. I knew that Storyline could execut...

I affirmed my choice for my current training plan this week. When I started this training block, I vacillated between Hal Higdon’s Advanced 1 program, which I used for the Mountains 2 Beach Marathon, and Hal Higdon’s Advanced 2 program. I liked the idea of running more pace runs and speed sections in Advanced 2. However, I was coming off a 10K training plan and sick of doing speed work. Intuition told me that concentrating on slow miles would be better for me. I compared the mileage in both plans, and Advanced 1 appeared to have more miles. Therefore, I chose the Advanced 1 program for CIM. This week, I realized I could compare my current training block to my last one since the workouts are the same. I can see that my base runs are faster while staying in heart rate zone 2. I can compare my long runs and my interval runs. I have read a lot about marathon training that it isn’t one workout that gives you a Boston marathon qualifying time. Instead, showing up daily and laying one brick o...

While the heat has not been oppressive, it has hampered my efforts to run when I wanted to run this last week. I am using heart rate training as part of my preparation for CIM. Many factors affect heart rate, such as sleep, caffeine, stress, heat, humidity, time of day, hills, and the list goes on. This past week I concentrated on mitigating heat. My recovery runs are meant to be run in Z1. They are supposed to be slow, so I wasn’t as worried about getting these runs in during the heat. However, my first recovery run was at 7:58 a.m. on Tuesday, with a 68°F start. My second recovery run was at 1:44 p.m. on Sunday in 83-86°F heat. I bounced like a pinball between the shady spots in the streets on this run and walked the last quarter-mile while staying in Z1. My personal heat index when running is to add 10°F to the ambient air temperature. Anything over 72°F ambient takes its toll on me. My base runs are meant to be run in Z2. They are intended to be easy. My first base run was at 8:18 ...

Am I listening to my body? Is listening to podcasts slowing me down? These questions come to mind when I think about my week of running. I started the week with a five mile (8 km) recovery run, followed by two hard runs, a four mile (6 km) marathon pace run and a set of six hill intervals. I ended the week with an eight mile (12 km) base run, twelve mile (19 km) long run, and a five mile recovery run. All three of these runs felt slow to me. I stayed below the prescribed heart rate intensity of Z2 for the base run and long run and Z1 for the recovery run. I felt I could have run each of these sessions faster, and I had left some heart rate on the table. I chalked up the slow base run to the preceding two hard workouts. I tried to increase my cadence, but my body wasn’t complying. I thought it was best to listen to my body, but I wonder if I had listened to music instead if I would have run faster. On my long run, in the rain, I did not want to be forced to run/walk when my heart rate p...