Marathon Training: The Art of the Slow Run

Mid-race during my Boston Qualifying run

By: Justin Ferguson

When it comes to marathon training, advice abounds, and every seasoned runner seems to have their own secret formula for success. However, there's one piece of wisdom that stands out among the rest - the importance of slow, deliberate long runs. It might sound counterintuitive, but slowing down your pace during long training runs can be the key to unlocking your best race day performance.

Here are some elements to consider:

1. The Tortoise's Approach to Long Runs

In the whirlwind of excitement surrounding marathon training, the temptation to push your pace on every run can be irresistible. But seasoned athletes know better. Long runs, those backbone workouts that build both physical and mental endurance, are meant to be slow. A general rule of thumb? Run about a minute and a half slower per mile or about 1 minute per KM than your target race pace. This might feel like taking two steps back, but it's actually a giant leap forward in terms of preparing your body for the demands of a marathon.

2. Kipchoge's Wisdom: Slow and Steady Wins the Training

Even the legendary marathoner Eliud Kipchoge, often hailed as one of the greatest runners of all time, adheres to the principle of slow-paced training runs. He reserves his speed runs for a specific part of his training regimen and maintains a slower pace for the majority of his runs. This method allows his body to recover, adapt, and build the necessary endurance for the race day challenge.

3. Race Day: Trust Your Training

When race day arrives, it's natural to feel jittery and anxious about your pace. But rest assured, if you've been consistent with your slower long runs during training, you're setting yourself up for success. The energy and excitement of race day, coupled with the adrenaline of competition and the support of fellow runners, often lead to a faster pace than you might expect.

4. Tempo Runs: A Glimpse of Race Pace

While long runs should be slow, there's a place in your training for some faster-paced workouts. Enter the tempo run, a training technique where you run at a pace just below your race pace. These workouts help your body become familiar with the sensation of running faster and can bridge the gap between your slow long runs and your target race pace.

5. Embrace Variety in Speed Workouts

Variety is the spice of life, and it's no different in marathon training. Once a week, incorporate a speed workout into your routine. Mix things up with ladders, fartleks, intervals, and tempo runs. This not only prevents monotony but also challenges different aspects of your running abilities, making you a well-rounded and adaptable athlete.

6. The Unpredictability of Running

Remember, every day is a new opportunity to learn and grow as a runner. Sometimes your best runs come from the days when you didn't feel like stepping out the door, while occasionally, even on days you're excited to run, things might not go as planned. Embrace the unpredictability and acknowledge that each run contributes to your overall progress.

7. Accepting Setbacks and Learning

Not every run will be a triumph, and that's okay. There will be days when you can't finish a run or when you need a helping hand to make it back home. These moments teach us resilience, and the importance of listening to our bodies. Every setback is a chance to reevaluate, adjust, and come back even stronger. I remember a particular long run, I had done everything right in preparation, but I couldn’t finish it.  I was 5 weeks out from a race and was heartbroken, but I didn’t stay down for too long. I got back out there, kept my training going and crushed my personal best at the race.  

Marathon training is a journey that demands patience, discipline, and a willingness to challenge your preconceived notions about pacing. By incorporating slow long runs, following the footsteps of running legends like Kipchoge, and adding a touch of speed work to your training, you're setting yourself up for a successful race day. Embrace the variability of running, learn from setbacks, and above all, enjoy the process of becoming a better runner with every stride.

Conquering Goals: Qualifying for the Boston Marathon

Revel Mt. Charleston Finisher medal with the Boston Marathon Qualifying Tag

Personalized video created by the race

By: Justin Ferguson

Achieving a goal is a journey that often demands unwavering determination and unyielding effort. As a passionate runner, I've always dreamed of standing at the starting line of the prestigious Boston Marathon, knowing that I had earned my spot through qualifying with a remarkable time. Although I have run Boston twice before on charity spots, the desire to earn my place through qualifying always lingered in the back of my mind. On April 1, 2023, the day finally arrived when I conquered my goal by running a 3:08 race, and it was an experience unlike any other.

The path to qualifying for Boston led me to the Revel Mt. Charleston race, set amidst the breathtaking landscapes outside of Las Vegas. As I began my descent down the mountain, I was captivated by the majestic beauty around me, but I knew I had to be mindful not to get carried away. Saving a bit of energy for the end was crucial as the course would flatten out, and I would face a challenging uphill section near the finish.

Preparing for this unique race involved specific training to condition my body for the downhill portions. Many runners focus on uphill training, but the pounding your legs endure while running downhill requires a different set of skills. My training regimen included strengthening exercises and technique drills to reduce the risk of injury and optimize my performance.

The race day itself was an extraordinary adventure. Starting at the top of the mountain amidst snow-covered peaks was a surreal experience. The biting cold only fueled my excitement, knowing that I would eventually finish in the blazing desert heat. It was a testament to the resilience of all the runners on that course, battling through the extremes of weather to achieve their goals.

One aspect that needs to be mentioned was how incredibly well-organized the Revel Mt. Charleston race was. From registration to race logistics, everything ran smoothly, allowing runners to focus solely on their performance and the exhilarating journey ahead.

Crossing that finish line with a 3:08 time filled me with immense joy and accomplishment. Qualifying for the Boston Marathon has been a dream nurtured over years of hard work, and finally, it had come true. The sense of achievement was unparalleled, knowing that I had earned my spot on that iconic starting line.

This journey back to the Boston starting line, this time as qualifier, reminded me that goals are not just achieved; they are conquered through dedication, perseverance, and the courage to push beyond your limits. The road may be challenging, but the rewards are worth every step. As I now prepare to run Boston once more, I carry with me the fulfillment of knowing that I earned my place, that I am not just a participant but a true qualifier, and that is a feeling like no other.

Justin Ferguson is an avid runner

My Journey to the next Marathon: Conquering a 21.1km Training Run

By: Justin Ferguson

Today was another step in my marathon training journey as I tackled a 21.1km run. As I ventured out for today’s training run, I reminded myself of the importance of pacing and staying focused on form during long runs.

Embracing a slower pace during these training sessions is crucial. It allows our bodies to adapt, preventing exhaustion and potential injuries. The objective is to build endurance gradually, ensuring we have enough gas in the tank for the marathon itself.

However, slowing down doesn't mean losing focus. Maintaining proper running form is equally vital. It minimizes strain on muscles and joints, enhancing efficiency and reducing the risk of long-term injuries.

Today's 21.1km run was a reminder of the significance of balancing pace and form in marathon preparation. Each step brings me closer to my goal, and I'm excited to continue this journey to my next race. Remember, slow and steady wins the race, and a strong focus on form will pave the way to marathon success.

Embracing the Heat and Fatigue: Pushing Through a Run During Marathon Training

Embracing the Heat and Fatigue: Pushing Through a Run During Marathon Training

By: Justin Ferguson 

Marathon training is a grueling journey that challenges both the body and mind. It tests your endurance, resilience, and commitment. As runners, we strive to push our limits and embrace the difficult moments, even when the conditions are less than ideal. This includes those scorching hot days when exhaustion threatens to derail our progress. But remember, marathon training is not always going to be easy, even for those of us who have run many races and trained for years.

Recently, during one of my training runs, I found myself battling the sweltering heat and overwhelming fatigue. Despite knowing the importance of hydration and proper nutrition, I had neglected to take care of these crucial aspects. As a result, I was forced to stop and take a much-needed break. It was a humbling experience, reminding me of the importance of listening to my body and respecting its limits.

However, this setback served as a valuable lesson. It reminded me that overcoming challenges is an integral part of marathon training. It's not just about the physical strength but also the mental fortitude required to persevere through tough circumstances. Running in unfavorable conditions and acknowledging our vulnerabilities ultimately makes us stronger.

While marathon training demands dedication and perseverance, it's crucial to remember that setbacks and struggles are an inherent part of the process. Embracing the difficulty of running in extreme heat and fatigue teaches us resilience, mental strength, and the ability to adapt to adverse situations. It's essential to prioritize proper hydration and nutrition to ensure optimal performance and prevent burnout.

So, the next time you find yourself facing a challenging run, push through and remind yourself that it's okay to struggle. Embrace the discomfort, learn from it, and use it as fuel to become a better, more resilient runner. Remember, marathon training is a journey, and it's the obstacles we overcome that truly define our strength and determination.

All of us will have the great runs where we feel unstoppable, but we also all have those challenging days that make us stronger.