One Mile is still One Mile.

What's in Store

1. Quote of the Week

2. Community Spotlight

3. Workout of the Week

4. Something We Learned this Week

5. Recommendation of the Week

6. Shop Studio Black

Quote of the Week

Community Spotlight

Workout of the Week

K Repeats
2 mile WU
Strides + Dynamic Plyos
8 × 1k @ faster than MP (90s easy jog)
2 mile cool down

* Workout should roughly get you around 10 miles of work. Anywhere from 6-10 reps would be a great workout.

Workout Philosophy
You’ll notice moving forward the majority of my weekday workouts are done at faster than marathon pace. The idea is in the beginning of the training block, run tempos a bit faster than MP to help develop lactate threshold and speed endurance. On the flip side, I am working my way up to holding 18 miles 10-20s slower than marathon pace.

Put into practice, if you are training to run a sub 3 hour marathon (roughly 6:50/mile), then you’d train your tempos around 6:30-6:40 and long runs at 7:00-7:10. Then, when you’re 4-6 weeks out from the marathon, your body will naturally want to meet in the middle. You’ll built up this large aerobic base in your long runs, and faster legs through tempo.

Something We Learned this Week

Sleep is the single most important indicator for good health. Take away your ability to sleep, eat, drink water, or walk for 24 hours and 24 hours of no sleep will take the biggest toll on your body.

But it’s not something that is prioritized in today’s modern world. We’re so consumed with what’s happening during the day, whether that be work, relationships, health, etc. and we fill up our calendar to the point where if something is to get minimized, sleep is the first to suffer.

Dr. Matthew Walker sits down with Rich Roll to discuss how even minor sleep disruption devastates immune function, accelerates aging, and increases disease risk.

Recommendation of the Week

Talk to any PT and they’ll preach that everything is connected. As someone who has been battling nagging running related injuries for the past 4 years, I’ve had my fair share of researching ways to get healthy. Below is a 10 minute routine I do throughout the week (either after runs, or during my gym sessions) to help strengthen and mobilize my hips.

If you’re dealing with shin splints, tight hips, runners knee, etc. try adding these movements to your week.

One Mile is still One Mile.

I’m no stranger to failure.

This past month, I failed every single athletic goal I set out to accomplish.
- May 26th I completed 3,200 pull ups in 9 hours, 1800 short of my goal
- June 1st I ran a 1:25:56 half marathon in San Diego, 57 seconds short of my goal
- June 22nd I ran a 5:19 road mile in Venice, 20 seconds short of my goal

“Failure teaches you that you're not invincible. And that’s where humility begins.”
- Rick Warren

After miserably failing to run 12 marathons in 12 days back in December, I was humbled and learned that “a marathon is still definitely a marathon.” I came in too cocky with no preparation thinking the challenge would be easy. Just a casual 4-5 hour Z2 day am I right?

Well, I’m sitting at my desk, six months later to report that One Mile is still One Mile. And that’s what’s so special about this sport; no matter the distance, from 100 meters to 100 miles, you have to respect the distance, dedication, and preparation. One thing I’ve learned this past year is I am okay to fail as long as I’ve put in the work to set myself up for the best chances of success. There’s no honor in talking up lofty goals, putting in little to no work, then falling short to reach those goals. Do to say… but that’s for another newsletter.

I am not writing this to call anyone out or give myself an ego pat on the back that I’ve learned to be humble. In fact, I write this for the exact opposite reason as I still need the reminder for myself. I’ve caught myself saying I can’t wait to get into marathon training because it’s so easy. Sure, I’m not running 100 mile weeks and double threshold days, but there still needs to be a level of respect for the distance and respect for the work that goes into marathon training. So no, there’s nothing easy about training for or racing 26.2 miles. And if it were easy, everyone would do it and everyone would be good at it.

Appreciate y’all letting me write out some thoughts this week. Until next time…

- Ethan

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