I first heard of Matt Fitzgerald a few years ago from a triathlete friend of mine at the local YMCA where I train. At the time I was looking to try something new to take my distance running to the next level. I'd devoted the better part of almost 10 years to breaking the four hour time mark in the marathon distance. But just couldn't manage to put a three in front of my finishing times no matter how hard I tried. My friend suggested that I try reading his book Racing Weight. I picked up the book and was mesmerized right from page one. I've always been a numbers type of person who enjoys having a well laid out plan when I'm trying to accomplish something. Matt wrote the same way and I quickly put his suggestions from the book into practice in my lifestyle and my training.
The results were frankly astonishing! In roughly four months I cut over 25 lbs. making me the lightest I've been since before high school, ran some of the most consistent, fastest paces ever and took more than 15 minutes off my previous marathon. Yes I finally broke that four hour barrier. Matt's concepts in that book weren't complicated or ground breaking. They were common sense ideas and practices put into a detailed plan that taught me how to eat healthier, cross-train smarter and run better. He didn't do the work for me. But he did definitely guided me in the right direction.
Afterwards I reached out to him to thank him for the impact that his writing had had on my running. I never expected him to hear back from him. I just wanted to say thanks. But he did contact me back to hear my success story. He liked it so much that he wrote me into the second printing of the book. So cool!
The concepts and principles that I learned in that book have stuck with me and while some things have slightly changed, I'm still lighter, use his cross-training concepts and have consistently broke that four hour barrier in my marathon races.
As you know, with the onset of my back injury last year things have drastically changed with regards to my running. I've still managed to keep the weight off. But with all of the forced time off from running my mile pace times are far from what they used to be. It's been a slow, cautious and painfully steady march back to my old self.
I've changed many of the ways that I used to do things. Along with getting a well versed, accomplished and inspirational coach (thanks Coach Judy) I also took an interest in the theory of heart rate training. Fortunately for me, Matt came out with a new book titled 80/20 Running which conveniently incorporates this type of training. There's been a lot written over the years about heart rate zones and pacing zones. I wanted to get to the bottom of it all and if anyone could do it Matt could.
Just like his past books, Matt dives right into the basic premise of 80/20 training. Basically 80/20 training means that you run 80% of your training (easy running where you can talk) below your ventilatory threshold and 20% of your training (where you can't talk) above it. Again, Matt presents a concept that isn't new. He does however present a great deal of convincing evidence that this training has worked, and not only for runners. One of the more impressive studies that he cites is one in which researchers tested the 80/20 theory against athletes running, biking and using ellipticals. Across ALL three types of exercise this theory proved to produce the best training effect. Wow!
Matt provides easy tests to determine your training levels and guides you how to track them. Nothing overly complicated, just some easily understandable techniques. Also like all his past books, he provides training plans for various distance goals. Trust me when I say that you won't be confused or lost about anything that he writes about.
I've always been a firm believer in the idea that in order to run a fast race that you have to train at fast running paces. In the book Matt points out that most recreational runners train at a 50/50 ratio. I'm definitely guilty of that and have been for a long time. I'm not saying it's bad. But while doing so I did notice an increase in injuries, a decrease in enjoyment and felt tired the majority of the damn time. With my back injury forcing me to hit my restart button I thought to myself why can't I train with fewer injuries, loving every step feeling like I'm putting the right effort into each workout? Why kill myself when I don't need too to get the same end results?
We're going on week three and as Matt hints in the book, doing 80/20 training and keeping yourself honest to the right levels is EXTREMELY challenging. It still feels like I'm shorting myself most of the time because I'm not running my old standby mile paces. My long run last week took an extra 15 minutes to complete for God's sake! That stings the ego a little. But even after training like this for such a short time I'm finding myself with less soreness after workouts, looking forward to my daily runs and relaxed because I'm not pressured to hit a certain pace goal. One of the main things that I'm using to track my training is a heart rate monitor. Apparently my heart is goofy as hell! But I'm already noticing that I can run a bit faster than before while keeping my heart rate in the right zone. I even bit the bullet and finally replaced my Fitbit One with a Charge HR to use as another tool to track my heart rate (review in the works)!
If you're in the market for an upgrade in your running I highly suggest you check out this book and Matt's many others at his website: Matt Fitzgerald. He's a runner, triathlete, a coach, knows what he's talking about and one hell of a nice guy! I only follow training advice that's safe, sound and backed up with research. All of Matt's is. Check it out. You won't be disappointed!
My training is continuing on and after seven months I'm finally back up to running double digit distances. My coach and I are still taking a cautious approach even though my back seems to healing well. It's still challenging to not go back to what I'm used to. But I'm trying to continue to look at the big picture and keep everything in perspective. I've got my whole life ahead of me to use as training time. Seven months ago I couldn't get out of bed and on Saturday I almost ran a half marathon distance. Slow and steady will eventually safely turn me into a hare (although being a turtle is way more fun)! My half-marathon is quickly approaching and the next few weeks will be spent preparing for that challenge.
My mom's fight with lung cancer has taken a frustrating turn. The results from her recent second biopsy tested negative for cancer. Apparently this is quite common with biopsy testing. It's maddening though because it gives false hope. The doctors have suggested a third biopsy, but I'm not sure she's up to it. Watching a parent whom you once looked to for help, guidance and protection become so frail is difficult. But we're fighting on and not giving up anytime soon.
I hope that your running is going well! Spring actually seems to be coming to upstate NY. But in a single run I still managed to experience sunshine, high winds, rain, sleet and snow! Only in Rochester! I'm looking forward to spending more time on the roads instead of the treadmill! See you out there and let me know if I can help!
Afterwards I reached out to him to thank him for the impact that his writing had had on my running. I never expected him to hear back from him. I just wanted to say thanks. But he did contact me back to hear my success story. He liked it so much that he wrote me into the second printing of the book. So cool!
The concepts and principles that I learned in that book have stuck with me and while some things have slightly changed, I'm still lighter, use his cross-training concepts and have consistently broke that four hour barrier in my marathon races.
As you know, with the onset of my back injury last year things have drastically changed with regards to my running. I've still managed to keep the weight off. But with all of the forced time off from running my mile pace times are far from what they used to be. It's been a slow, cautious and painfully steady march back to my old self.
I've changed many of the ways that I used to do things. Along with getting a well versed, accomplished and inspirational coach (thanks Coach Judy) I also took an interest in the theory of heart rate training. Fortunately for me, Matt came out with a new book titled 80/20 Running which conveniently incorporates this type of training. There's been a lot written over the years about heart rate zones and pacing zones. I wanted to get to the bottom of it all and if anyone could do it Matt could.
Just like his past books, Matt dives right into the basic premise of 80/20 training. Basically 80/20 training means that you run 80% of your training (easy running where you can talk) below your ventilatory threshold and 20% of your training (where you can't talk) above it. Again, Matt presents a concept that isn't new. He does however present a great deal of convincing evidence that this training has worked, and not only for runners. One of the more impressive studies that he cites is one in which researchers tested the 80/20 theory against athletes running, biking and using ellipticals. Across ALL three types of exercise this theory proved to produce the best training effect. Wow!
Matt provides easy tests to determine your training levels and guides you how to track them. Nothing overly complicated, just some easily understandable techniques. Also like all his past books, he provides training plans for various distance goals. Trust me when I say that you won't be confused or lost about anything that he writes about.
I've always been a firm believer in the idea that in order to run a fast race that you have to train at fast running paces. In the book Matt points out that most recreational runners train at a 50/50 ratio. I'm definitely guilty of that and have been for a long time. I'm not saying it's bad. But while doing so I did notice an increase in injuries, a decrease in enjoyment and felt tired the majority of the damn time. With my back injury forcing me to hit my restart button I thought to myself why can't I train with fewer injuries, loving every step feeling like I'm putting the right effort into each workout? Why kill myself when I don't need too to get the same end results?
We're going on week three and as Matt hints in the book, doing 80/20 training and keeping yourself honest to the right levels is EXTREMELY challenging. It still feels like I'm shorting myself most of the time because I'm not running my old standby mile paces. My long run last week took an extra 15 minutes to complete for God's sake! That stings the ego a little. But even after training like this for such a short time I'm finding myself with less soreness after workouts, looking forward to my daily runs and relaxed because I'm not pressured to hit a certain pace goal. One of the main things that I'm using to track my training is a heart rate monitor. Apparently my heart is goofy as hell! But I'm already noticing that I can run a bit faster than before while keeping my heart rate in the right zone. I even bit the bullet and finally replaced my Fitbit One with a Charge HR to use as another tool to track my heart rate (review in the works)!
If you're in the market for an upgrade in your running I highly suggest you check out this book and Matt's many others at his website: Matt Fitzgerald. He's a runner, triathlete, a coach, knows what he's talking about and one hell of a nice guy! I only follow training advice that's safe, sound and backed up with research. All of Matt's is. Check it out. You won't be disappointed!
My training is continuing on and after seven months I'm finally back up to running double digit distances. My coach and I are still taking a cautious approach even though my back seems to healing well. It's still challenging to not go back to what I'm used to. But I'm trying to continue to look at the big picture and keep everything in perspective. I've got my whole life ahead of me to use as training time. Seven months ago I couldn't get out of bed and on Saturday I almost ran a half marathon distance. Slow and steady will eventually safely turn me into a hare (although being a turtle is way more fun)! My half-marathon is quickly approaching and the next few weeks will be spent preparing for that challenge.
My mom's fight with lung cancer has taken a frustrating turn. The results from her recent second biopsy tested negative for cancer. Apparently this is quite common with biopsy testing. It's maddening though because it gives false hope. The doctors have suggested a third biopsy, but I'm not sure she's up to it. Watching a parent whom you once looked to for help, guidance and protection become so frail is difficult. But we're fighting on and not giving up anytime soon.
I hope that your running is going well! Spring actually seems to be coming to upstate NY. But in a single run I still managed to experience sunshine, high winds, rain, sleet and snow! Only in Rochester! I'm looking forward to spending more time on the roads instead of the treadmill! See you out there and let me know if I can help!
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