My Marathon Journey: Strength, Endurance, and Overcoming Limits
Running a marathon is often seen as an accomplishment for the "typical" runner—a lean, light individual built for distance. But here’s the truth: you don't have to look like the average marathon runner to run a marathon! 🏅 I’m 195 pounds, with a heavily muscled build, and I successfully completed the Huntington Beach Marathon in February with a finish time of 3:52:00, beating my goal of sub-4:00:00. (And no, I wasn't in the "elite" runner group. I was way slower than most of them, but hey, I got there!) 😂
The best part? I trained every step of the way with my wife, who was my workout partner, accountability buddy, and ultimate cheerleader. 💪👟
This journey proves that with the right mindset and a well-thought-out plan, anyone can achieve their goals—no matter your body type, fitness background, or experience level. Whether you're eyeing a 5K, 10K, half marathon, or full marathon, I'm here to show you that you can do it too!
The Marathon Plan: Blending Strength, Speed, and Endurance 🏃♂️💥
When I crafted my training plan, I focused on optimizing all areas of fitness—endurance, strength, and speed—because why settle for just one, right? And just because I’m built with muscle doesn’t mean I was willing to compromise on my strength for a marathon. Here’s how I did it:
Long Runs & Mileage Build-Up:
The foundation of my training was the weekly long run. Each week, I gradually increased my mileage, eventually reaching 22 miles. These long runs weren’t just about distance; they were also key for ensuring I could keep a good pace without losing muscle mass. The goal was to build endurance while maintaining strength—and I did just that. On race day, I was able to maintain a steady pace and finish in 3:52:00, exactly as I had planned! ✅
Speed Work:
I didn’t just focus on running long distances. I also included high-intensity speed work at the track. By incorporating intervals like 800m, 400m, 200m, and 100m sprints, I was able to increase my cardiovascular capacity and running economy (aka, making me more efficient on race day). The result? A strong pace that helped me crush my sub-4:00:00 goal. 🏁
Tempo Runs:
Tempo runs of 3-5 miles were essential in helping me improve my lactate threshold, meaning I could run harder for longer without fatiguing early. These runs were the perfect balance between speed and endurance. 🦵
Strength Training: Preserving Muscle & Power 💪🏋️♂️
Unlike many marathon runners, I wasn’t willing to sacrifice muscle for speed. I wanted to maintain muscle mass and strength while also improving my aerobic capacity. My training plan followed the exercise science principle of blending endurance with strength training for maximum performance. Here’s how I kept my muscle intact while running:
Power and Strength Contrast (Post Activation Potentiation): Low-rep strength training with longer rest periods (3-6 reps) helped me build maximal strength. The goal wasn’t just about building muscle—it was about making sure I had the power to push through when fatigue set in. 💥
Hypertrophy Training: I did higher-rep sets (8-20 reps) with shorter rest periods (30-90 seconds), which helped me maintain muscle endurance without sacrificing power. Strong legs = strong marathon performance! 💪
Plyometrics & Speed Strength: Explosive movements like box jumps, sled pushes, and lunges improved my power, stride, and running efficiency. These exercises helped me stay strong while also enhancing my running form for those final miles. 💨
Injury Prevention: Listening to My Body & Adjusting When Needed 🛡️
One of the most important principles of my marathon training was injury prevention. I listened to my body throughout the process and made sure to take rest days when needed, especially during the long runs. I tracked my steps regularly, hitting anywhere from 12,000 to 20,000 steps on longer days. This helped me ensure I was staying active without overtraining. 🚶♂️
On “long slow days,” I took it easy and allowed my body to recover. Consistent recovery was essential for making sure I was ready for the next training session and race day. 🛌
My Marathon Experience: A Family Affair 🏅
I didn’t run this marathon alone—my wife was by my side every step of the way. We trained together, motivating each other to stay on track and reach our goals. Having someone to share the experience with made it even more rewarding. We celebrated not just the achievement, but the journey itself together. 👯♂️
Why You Can Do This Too: Overcoming Limits 🌟
Running a marathon—or any race—isn’t about being the fastest or having the perfect body type. It’s about pushing your limits and realizing what you're truly capable of. I didn’t have the “typical” marathon runner’s body, but I proved that with the right plan, anyone can take on the challenge and succeed.
I encourage you to push past your comfort zone and try something that seems out of reach, whether it’s a 5K, 10K, half marathon, or marathon. It’s not about being elite—it’s about personal growth, learning, and testing your boundaries in a safe and realistic way. 🌱
Why You Should Take on a Race 🏅
If you’ve ever thought about running a race but weren’t sure if it was for you—this is your sign! Whether it’s a 5K, 10K, half marathon, or marathon, you have what it takes to finish. It’s not about being the fastest, and it’s definitely not about having the “perfect” runner’s body. It’s about setting a goal, committing to the process, and learning about your strength along the way. 🌟
So, why wait? If you’re ready to step out of your comfort zone and take on a challenge, I’m here to help you every step of the way. Whether you’re looking to race for fun or hit a new personal best, let’s make it happen!
🎯Ready to Start Your Own Marathon Journey? 🏅
Whether you’re looking to take on a 5K, 10K, half marathon, or full marathon, I’m here to help you every step of the way. 🏃♂️ If you want a personalized plan that blends strength and endurance just like the one I used, here are a few options to get you started:
Grab a Free 1-Week Training Program to see if my training style is right for you! You’ll get a sneak peek into how I balance strength, endurance, and injury prevention.
Commit to a Full 20 Week Program through Trainerize, designed specifically for marathoners who want to maintain muscle mass while optimizing aerobic capacity. This program includes workouts, recovery strategies, and race-day preparation.
Get a One-Off AI-Generated Training Plan for a personalized, budget-friendly program that adapts to your fitness level, tailored to your goals, whether you’re training for a race or just getting in shape.
If you’re ready to make your marathon dreams a reality, click here to get started! Or, if you’re interested in 1-on-1 coaching, semi-private training, or small group training, contact me today to schedule a consultation and let’s build the perfect plan for you. 💪
