NYC Here I Come: Half Marathon Surprise and Renewed Focus!

 Hey fellow runners!

Today was supposed to be marathon day, another chapter in my long-distance journey. Life, however, sometimes throws a detour your way. Between a surprise illness and some travel hiccups, lining up for the full 26.2 miles just wasn't in the cards. Disappointed? Sure. But sometimes, the universe has a funny way of putting you exactly where you need to be.

So, I did what any determined runner would do: I laced up my shoes, switched gears, and conquered a half marathon instead! Let me tell you, all those low-heart-rate training runs I've been logging over the past few months? Not for nothing. My pace was steady, my energy consistent, and while a nagging fear of pushing myself too far kept me from a personal record, the overall feeling was fantastic.

This little detour has actually reignited a fire in my gut. It's a powerful reminder that race day performance is the culmination of all those miles logged beforehand. The early mornings, the long stretches of pavement pounding – it all adds up.

Now, with the taste of a successful half marathon and five months until the November NYC Marathon, I'm feeling more motivated than ever. This time, I'll be ready. The Big Apple, here I come!

Here's to keeping the miles churned, the lungs burning (in a good way!), and that finish line feeling we all crave. Running is a journey, filled with twists and turns, but one thing's for sure: with dedication and a positive mindset, we can achieve anything we set our hearts on.

Happy running, everyone!

Listen Up, Legs: Rest Can Be Our Friend

Hey there, body. You know, I woke up this morning with that familiar feeling – a tickle in the back of my throat, a general sense of "ugh" hanging over me like a low cloud. It's the age-old runner's dilemma: push through for that training run, or listen to the warning signs and take a rest day?

We both know the joy of running. It's our meditation, our stress reliever, that moment where the world melts away and it's just us, the rhythm of our feet, and the fresh air. But sometimes, that joy can cloud our judgment. We get so focused on the next race, the next distance milestone, that we forget the most important runner of all: ourselves.

Here's the thing: taking a rest day isn't giving up, it's smart training. Pushing through a run when we're under the weather risks setting ourselves back further. We could get genuinely sick, or worse, injure ourselves because our bodies just aren't at their peak. Remember that marathon we're training for? A week off now to recover is way better than weeks off later because we ignored the warning signs.

So, what do we do instead? Well, rest is key, of course. Lots of fluids, a cozy blanket, and maybe even that book we've been meaning to read. But running isn't the only way to stay on course. We can:

Hit the gym: A low-impact workout like swimming or light weights can keep our muscles engaged without stressing a potentially compromised immune system. 

Do some yoga: Stretching and focusing on breathwork is a fantastic way to stay loose and centered, even if we're not pounding the pavement.

Plan our meals: Staying fueled with healthy foods is crucial for recovery. Maybe today's the day to whip up those superfood smoothies we've been eyeing!

Taking a rest day might feel like a setback, but trust me, it's actually a step forward. It shows we're committed to the long game, to being healthy and strong runners for the miles to come. So, let's listen to our bodies, fuel them well, and come back stronger tomorrow. Now, off to make that immunity-boosting smoothie – cheers to our health and happy running!

MAF Training Pays Off: Drastically Improved Pace with Lower Perceived Effort

My training is showing significant results! Compared to my initial MAF test back in January, I've seen a clear improvement. In January, it took me 53 minutes and 47 seconds to run 5 miles with an average heart rate (AVG-HR) of 128. Yesterday's test was a stark contrast – I completed the same distance in 46 minutes and 48 seconds with an AVG-HR of 134. While my MAF HR is 131, the 134 reading is slightly elevated. However, I didn't feel any struggle during the run. My treadmill session today felt smooth and strong, indicating a definite increase in fitness and strength. 

With May approaching quickly, maintaining focus and consistency over the next few weeks will be crucial. The warming weather should be a positive factor for my upcoming outdoor training. 

Finding Flow

My training is paying off! I'm getting faster without feeling like I'm putting in more effort. Focusing on form while running allows me to adjust my stride on the fly. It feels effortless, almost like I'm flowing with the movement. My focus is sharp, and I'm more in tune with my body mechanics. I wonder if this improvement will continue – it's fantastic progress with only two months left until the marathon! I'm excited for the race to see how much I've progressed. This newfound efficiency fills me with hope. Remember, consistency is key – as long as you stay dedicated, you can achieve anything. With the East Coast weather warming up, I'm looking forward to getting outside and training!

Pleasant Surprise During Run

I was pleasantly surprised today by the distance I covered during my 65-minute run on the track. It felt tougher than usual because I had to adjust my joggers several times. They were a size too big (large instead of my usual medium) and kept falling down.

Despite the hassle, I managed to run 6.51 miles. Dividing that distance by the time (65 minutes), I got 9.985.  In simpler terms, this means it takes me roughly 9.985 seconds to run 0.01 miles.

This pace is actually faster than my last treadmill run (4.45 miles in 45 minutes, or 10.112) and slightly slower than my previous track run (8.59 miles in 85 minutes, or 9.895).

I'm considering tracking my progress using this method (seconds per 0.01 miles) instead of the traditional minutes per mile. It seems easier to calculate mentally, although I could always rely on my watch stats. I guess I tend to overcomplicate things sometimes!

The good news is that my consistent training is paying off. I'm committed to staying on track and letting the results follow. I'm very hopeful for my race in May. It will definitely be a challenge, especially since it's been a while since I ran a full marathon.

Part of the journey is keeping good records to see what worked and what didn't. This first race will be a valuable benchmark for future runs. I can see this practice becoming a long-term strategy: keep running, keep improving.

 

Few More Aches, Just Gains: My Progress Towards Daily Runs

Today's treadmill run was a challenge! It felt mentally tougher to finish than usual, which could be because of yesterday's run. But hey, I pushed through it, and that's what consistency is all about! Daily runs are starting to feel good, and my mind seems to be on board. My body is even cooperating – those aches aren't as bothersome anymore. Progress, perhaps? Let's crush the rest of the week and then reassess my overall progress.

Breathing Easy: 85 Minutes of Effortless Endurance

Today's long run was another reminder of the benefits of MAF training. For 85 minutes, I put distance aside and focused solely on maintaining a steady, comfortable pace. It wasn't a race, just pure effort at a medium intensity. My breathing remained smooth and even throughout, a testament to the effectiveness of this method.

There's no denying that MAF has taken my training to a whole new level. I feel stronger, more in control, and my endurance is steadily increasing. However, consistency is key. I need to stay disciplined and committed to the plan for the next two months. It's a long road until the May marathon, but I'm confident that if I keep putting in the work, the results will come. The dedication will be worth it when I cross that finish line in May!

Making Gains, Feeling the Flow: Embrace the Run

Today's run was a great reminder of how much I enjoy being active. It felt more like a release than a workout, and the time absolutely flew by. I pushed myself a little further than usual, which left my body feeling slightly sore, but it's definitely a good kind of sore - the kind that comes from pushing your limits and seeing progress. Overall, I'm feeling really good about my running journey. It's encouraging to see the consistency pay off, even with the occasional bit of muscle fatigue. Keep it up, legs! 

The Sun is Out

The MAF method is proving its worth! After implementing it, I can't believe the difference it's made. Who knew running slower could actually make you faster? Today, pushing through two days in a row, including yesterday's long run, left me feeling surprisingly energized, not drained. This definitely fuels my hope that staying consistent with this training could lead to a good showing in the May marathon. 

Plus, couldn't have asked for better weather today. The air was crisp and cool, perfect for pushing my legs. And with Seth Godin keeping me company in my ears, the miles seemed to fly by. This might just be the recipe for success! 

It's Game On

MAF Method: I'm definitely seeing improvement with my heart rate since starting the MAF method! Runs feel much more enjoyable and easy-flowing, which is a huge motivator to keep going.

Consistency is Key: Sticking to my weekly training plan is crucial, and I'm committed to making it a habit. Consistency is the key to unlocking my full potential as a runner.

NYC Marathon: It's official! I'm signed up for the NYC Marathon in November! The registration cost was $255, which is a significant investment, but the experience will be priceless.

Training Time: Now comes the hard part: putting in the dedicated training to make this marathon a truly memorable experience. I'm excited for the challenge and ready to push myself further!

Overall: I'm feeling positive and motivated about my running journey. The MAF method is working, consistency is building, and the NYC Marathon is a thrilling goal on the horizon. Let's keep moving forward!

Track Tales: Snow, Sweat, and a Self-Inflicted Identity Crisis

The morning sun glinted off the icy patches, turning the familiar track into a treacherous moonscape. Wednesday's run felt like a distant memory, replaced by the weekend's indulgence and the nagging doubt that crept in with each missed stride. 

But here I was, legs pumping, lungs burning, a symphony of crunching snow and ragged breaths composing my soundtrack. The discomfort was a welcome shock, a reminder that my body, like the track, craved the rhythm of movement.

Today's run was a success, time and heart rate in check. Yet, the question lingered: "Does this gap mean I'm not a serious runner?" 

But what is "serious" anyway? Is it the unwavering dedication of a marathoner, the meticulous planning of a training log devotee, or simply the act of showing up?

Maybe "serious" is too rigid, too binary. Maybe it's a spectrum, a dance between commitment and flexibility. Today, I showed up, battled the elements, and emerged stronger. Was that serious enough? Who defines what "enough" is?

Perhaps, instead of chasing some elusive label, I should focus on the feeling. The endorphin rush, the quiet satisfaction of pushing my limits, the connection to my body and the world around me. These are real, undeniable, and undeniably serious in their own right.

The "pro" runner within me might yearn for podium finishes, but the present me needs to be kinder. Progress isn't linear, and setbacks are inevitable. Today, I showed up, and that's a victory worth celebrating.

The key, I realize, isn't about turning this activity into something I "can't do without." It's about making it something I **want** to do, something that enriches my life, not defines it.

The day I unlock that door won't be marked by a specific achievement, but by a shift in perspective. It's the day I choose to run not for labels or validation, but for the pure, unadulterated joy of the journey.

So, dear journal, let this be a turning point. Not towards some nebulous "seriousness," but towards embracing the runner within, flaws and all. Because maybe, just maybe, that's serious enough.

 

Snow Day

Ugh, the snow gods weren't on my side today. The Northeast is buried under a white blanket, and my planned run outside is officially out the window. Disappointment stings, especially after weeks of consistent training that finally started to feel effortless. But instead of wallowing, I need to remember why I'm doing this in the first place.

It's easy to get caught up in the day-to-day grind, the schedules and the "shoulds," but digging deeper is crucial. What's truly driving me? Is it the endorphin rush after a long run? The feeling of accomplishment when I push my limits? The quiet moments of self-reflection with each stride? Whatever the reason, it needs to be strong enough to weather the inevitable storms, like this blizzard outside.

This weekend's getaway throws another wrench in the plan. The long run I had my heart set on might have to be adjusted. But then I remember: flexibility is key. Sometimes life throws curveballs, and the best runners are the ones who adapt. Maybe I can find a treadmill at our destination, or map out a snowy route (safety first, of course!). Or, maybe this is a chance to listen to my body and prioritize rest.

This journey is a marathon, not a sprint. A single missed run, even a missed weekend of training, won't derail my progress. It's about the long game, the commitment to showing up for myself, day in and day out, even when the weather (or life) throws a tantrum. So, snowstorm, you win this round. But I'll be back, stronger and more determined than ever. Because in the grand scheme of things, a little obstacle is just a chance to prove my dedication, one stride at a time.

Finding My Boston Stride: A Low-Key Journey, Outsmarting the Speed Dragon (and Maybe New York Too!)

For years, the Boston Marathon qualifying time seemed like an elusive beast, a mythical dragon guarding the finish line. Traditional high-mileage, interval-heavy plans felt like chasing its fiery breath, leading to frustration, injuries, and a dwindling love for the sport. Then, a conversation with a friend who slayed the dragon last year offered a refreshing perspective: the MAF Method. Intrigued by their success, I decided to embark on a new journey, wielding a different weapon: low-key, sustainable training. While it's still early days, the initial steps are promising!

The MAF Method, developed by Dr. Phil Maffetone, challenges conventional training by emphasizing running at a heart rate below your Maximum Aerobic Function (MAF). This seemingly counterintuitive approach prioritizes fat-burning over glycogen depletion, aiming to build a strong aerobic base while minimizing stress on the body.

Three weeks into this experiment, I'm experiencing positive changes, even if they're subtle:

Finding a Rhythm: The MAF pace feels surprisingly comfortable, almost conversational. While it's slower than my usual pace, it allows me to run longer and feel less drained. It's early days, but perhaps there's untapped potential here.

Body Feels Happy: The focus on low-impact, low-stress running has been a welcome change. No more nagging aches and pains! My body feels surprisingly good, even with slightly increased mileage.

Enjoying the Journey: The constant pressure to chase the speed dragon has eased, allowing me to rediscover the joy of running. I'm actually enjoying the scenery and listening to my body's signals.

Of course, the true test is still ahead. My May race will serve as a benchmark for Boston qualification. Here's how I'm approaching the next few months:

MAF Mindset: 90% of my training will remain below my MAF zone, focusing on building endurance and fat-adapted efficiency. Consistency is key!

Sharpness Sprints: 10% of my runs will incorporate short, high-intensity intervals at prescribed MAF-based paces to keep my speed sharp.

Fueling Right: Prioritizing nutrient-rich, low-glycemic foods is key for optimal recovery and energy. My body deserves good fuel!

While traditional methods have their place, the MAF approach is offering a hopeful new perspective. It's not about becoming a speed demon, but about building a sustainable, injury-resistant foundation for long-term success.

Are you a runner struggling with plateaus or injuries? I encourage you to learn more about the MAF Method. Just three weeks in, I'm feeling positive. Remember, it's not about how fast you go, but how far you can consistently run.

MAF Training: 3 Weeks in, Heart Rate, Happiness, and Running Reborn

My running shoes, once my trusty companions, sat gathering dust. Every jog felt like a struggle, leaving me breathless and discouraged. My joy of running had vanished faster than mist under the morning sun. Then, I met MAF training, a gentle approach whispering promises of renewed joy.

Skeptical but curious, I laced up my shoes. The pace? Shockingly slow. My inner speed demon grumbled, but I kept my heart rate at its happy place, guided by a steady rhythm.

Surprise! Running was...peaceful. No gasping, no burning, just a gentle pulse leading my way. The world unfolded around me - birdsong, rustling leaves, the soft caress of wind. It was like rediscovering the simple pleasure of being present, one mindful step at a time.

Here's the thing, no fancy words needed:

Easy runs, strong me: Slowing down wasn't a weakness, it was freedom! Now, I run further, feeling energized, not exhausted.

Bye-bye, aches: Muscle pains? Vanished! MAF's gentle ways keep my body happy and ready for more adventures.

Calm mind, happy stride: Focusing on my heart rate calms my thoughts, letting me truly be in the moment. Running has become my moving meditation, bringing quiet joy.

The joy of simply moving: Forget chasing speed demons. Now, I run happy miles, savoring the journey, not just the finish line.

Sure, the slow pace can sometimes feel like a gentle nudge uphill. But the progress is real - longer distances, more energy, and most importantly, a genuine smile with each run.

Here's the coolest part: You can join too! MAF welcomes everyone who wants to rediscover the joy of running, no matter your age, fitness level, or past experiences.

So, dust off your shoes, take a deep breath, and give it a try. You might surprise yourself (and your inner speed demon) with what you find. Remember, it's not about how fast you go, it's about how much joy you find in each step. Let's build a community of happy runners, one peaceful mile at a time!

P.S. Share your MAF experiences below! Let's inspire each other to let go of pressure and rediscover the pure joy of running. Who knows, you might just become the next zen runner!

Update: 4.19.2023

 As a runner, it's important to have a plan in place for your next race. Whether you're training for a 5K or a marathon, having a plan will help you stay on track and make progress towards your goal. One of the most important parts of any training plan is tracking your progress. By monitoring your runs and your overall fitness, you'll be able to see how far you've come and make adjustments to your plan if necessary.

Tracking your progress can be done in a number of ways. One popular method is to keep a running journal. This can be as simple as jotting down the distance and time of each run, or as detailed as tracking your heart rate, pace, and any other factors that may impact your performance. By keeping a record of your runs, you'll be able to see patterns in your training and identify areas where you may need to focus more attention.

Another way to track your progress is to use a fitness app or GPS watch. These tools can provide you with a wealth of information about your runs, including distance, pace, and elevation. They can also help you stay motivated by providing feedback on your progress and setting goals for your next run.

Once you have a plan in place and are tracking your progress, it's important to stay consistent with your training. Skipping runs or cutting corners can derail your progress and make it harder to reach your goal. That's why it's important to stay motivated and stick to your plan, even when it's challenging.

Remember, every runner is different, and what works for one person may not work for another. That's why it's important to experiment with different training methods and find what works best for you. By tracking your progress and staying consistent with your training, you'll be well on your way to achieving your next race goal.

Update: 4.15.2023

 It's been a few weeks since my last post and I'm excited to share my progress with you. I recently completed a 4-mile race and was thrilled to see that I finished in a time similar to what I did 10 years ago. My fitness is definitely in a good place and I'm feeling confident about my upcoming races.

Speaking of which, I have decided to race a half marathon in 6 weeks' time. It's been a while since I've raced this distance, but I'm excited to see what I can do. I've been increasing my mileage and incorporating more speed work into my training plan, and I feel like I'm ready to take on this challenge.

As I mentioned in my previous post, I'm creating my own training plan to reflect my current fitness level and goals. It's been a process of trial and error, but I'm finding that it's helping me to push myself harder and see better results. I'm broadening my strokes and painting outside the lines, trying new workouts and strategies to see what works best for me.

It's so easy to fall into the trap of following a cookie-cutter training plan, but we're all unique and our training should reflect that. By creating a plan that's tailored to our individual needs and goals, we can push ourselves to new heights and see what we're truly capable of.

In the coming weeks, I'll be sharing more about my training plan and how I'm preparing for my upcoming races. I hope that by sharing my journey, I can inspire others to take control of their own training and push themselves to be their best. Remember, we're all capable of achieving great things if we're willing to put in the work and believe in ourselves.

 Positive Attitude 

As a marathon runner, you know how important it is to have a positive mindset during training and on race day. Negative thoughts can be debilitating, leading to self-doubt, decreased motivation and decreased performance. So, it’s crucial to learn how to filter out these thoughts and maintain a positive attitude.

Here are some tips for filtering out negative thoughts:

Acknowledge them: The first step in filtering out negative thoughts is to acknowledge that they exist. Negative thoughts are normal, and everyone experiences them from time to time. Don’t beat yourself up for having them, but instead acknowledge them and then move on.

Reframe your thoughts: When you have a negative thought, try to reframe it in a positive way. For example, instead of thinking “I can’t do this,” try to think “I’m going to give it my best shot.” This will help you maintain a positive outlook and increase your motivation.

Surround yourself with positive people: Surrounding yourself with positive, supportive people will help you maintain a positive outlook and stay motivated. Run with friends who believe in you, and avoid running with people who are negative or always complaining.

Practice gratitude: Gratitude helps to shift your focus from the negative to the positive. Make a list of the things you’re thankful for, and read it before and after your runs. This will help you maintain a positive outlook and increase your motivation.

Visualize success: Visualizing success can help you filter out negative thoughts and maintain a positive outlook. Close your eyes and imagine yourself crossing the finish line, feeling strong and confident. Repeat this visualization often to keep your mindset positive.

In conclusion, filtering out negative thoughts is essential for marathon training and race day. By acknowledging negative thoughts, reframing them, surrounding yourself with positive people, practicing gratitude and visualizing success, you’ll be able to maintain a positive outlook and increase your motivation. Good luck on your marathon journey!

Self-Mastery and Training for a Marathon: The Journey to Personal Growth and Development

Training for a marathon is not just about pushing yourself physically, but also about tapping into the power of self-mastery. The marathon journey can serve as a catalyst for personal growth and development, providing an opportunity for you to explore your limits, push yourself beyond what you thought was possible, and grow as a person.

Self-mastery is the process of developing self-awareness, self-discipline, and self-control. It requires you to be intentional about your thoughts, actions, and habits, and to make a commitment to becoming the best version of yourself.

Here are a few tips for how you can use your marathon training to cultivate self-mastery:

Set realistic goals: The first step to self-mastery is setting clear and realistic goals. When it comes to marathon training, this means identifying your desired finish time, your training schedule, and what you need to do to achieve your goal. This helps you to stay focused and motivated during the training process.

Develop a growth mindset: A growth mindset is the belief that your abilities and skills can be developed through effort and perseverance. This mindset can help you overcome obstacles and setbacks that you may face during your marathon training. Embrace the challenge and view it as an opportunity to learn and grow.

Practice self-discipline: Self-discipline is the foundation of self-mastery. It requires you to consistently take actions that are aligned with your goals, even when you don't feel like it. When it comes to marathon training, this means following your training plan, even on days when you're feeling tired or unmotivated.

Focus on the process: While it's important to have a goal in mind, it's equally important to focus on the process of training. Celebrate your progress, no matter how small, and focus on what you're learning along the way.

Embrace the challenge: Training for a marathon is a big commitment, and it's not always easy. But it's important to embrace the challenge and push yourself beyond what you thought was possible. This is where you'll grow the most and discover the power of self-mastery.

Training for a marathon is not just about crossing the finish line, it's about the journey. Use this opportunity to cultivate self-mastery and take your personal growth and development to the next level. Good luck!

Keeping it simple 

Training for a marathon can be a daunting task, but it doesn't have to be. One key aspect to making the process more manageable is to keep things simple. By focusing on the basics and avoiding the temptation to overcomplicate things, you can set yourself up for success and enjoy the journey to the finish line.

One of the most important things to keep in mind when training for a marathon is to focus on consistency. Instead of trying to cram in as much training as possible in a short period of time, it's better to build up your mileage gradually over a longer period of time. This will allow your body to adapt to the increased workload and reduce the risk of injury.

Another key aspect to keeping things simple is to focus on the basics of training. This means prioritizing regular runs, strength training, and stretching. While there are many different types of training that can be beneficial for marathoners, such as speed work or hill training, it's important to not get bogged down in the details and to stick to the basics.

Another important factor to keep in mind is to listen to your body. When you're feeling tired or run down, it's important to take a step back and rest. Trying to push through fatigue or injury can lead to more serious problems in the long run.

When it comes to nutrition, it's important to keep things simple as well. Instead of trying to follow complicated diets or meal plans, focus on eating a balanced diet that includes plenty of fruits, vegetables, and lean protein. Make sure to also drink enough water and stay hydrated.

Finally, make sure to enjoy the process and have fun. Training for a marathon is a big accomplishment and it's important to remember why you started in the first place. Take time to appreciate the progress you've made, and don't forget to reward yourself along the way.

In conclusion, training for a marathon can be a daunting task, but by keeping things simple and focusing on the basics, you can make the process more manageable and enjoyable. Remember to focus on consistency, the basics of training, listening to your body, keeping nutrition simple and enjoying the process. With these tips in mind, you'll be well on your way to crossing the finish line with confidence.

 Running on air

There are rare days where the miles just flow and time stands still. It comes unexpectedly and you can’t force it to happen. Your body, especially the legs, have to cooperate with the mind and that’s when the magic happens. You can’t plan for it, for me, it just happens. During these runs, you feel like you can run on and on. I had to catch it when it finds me. I have to remember what led to this and try to mimic the same actions. That’s why I am keeping a running journal to see if there are trends and if so, I can try to develop a system around it. 

I have noticed if I do a few sets of leg press, my legs are primed for running. I have been going through this routine and it is working out. I will continue to stay on this while taking a few off days to see if there’s a pattern.

December is here. Let’s make a plan to see what we can accomplish this month. 

• i will run a 10k and 15k during a weekend in December

• I will swim 7k (yards) this month

• I will swim/bike/run one day this month