I trained for six months to avoid the medical tent—and still almost ended up there.

After months of disciplined heart rate-based training, I took on the marathon to see if the low-intensity aerobic engine I built could carry me across 42.2 kilometers of real-world terrain and unpredictable conditions. What followed was a humbling, high-stakes experiment in pacing, pain management, and mental grit. If you’ve ever wondered how to truly train smart, how Zone 2 feels when it meets the edge of your limits, and what lessons emerge when your best-laid plans collide with race-day chaos, this episode is your field guide. You’ll walk away with clarity on how to approach your own training more intelligently—and what it really takes to execute when it counts.

1. Zone 2 training works—but only to a point. It's great for building a strong base, but when it comes to marathon day, the body can still fall short if it’s not prepared for the full distance and terrain.
2. Heart rate zones aren’t one-size-fits-all. What works on paper (or with formulas like MAF) might not match real-life results without proper testing.
3. Success isn't just about pace—it's about adapting mid-race, knowing when to push, and when to hold back to avoid a full crash.

• [00:00] Setting goals and why sub-3-hour marathons are a big deal
• [01:45] Race day energy matters
• [02:18] Lock in your pace early; if it feels too hard now, it’ll only get worse
• [03:50] How to improve zone two running and get faster at lower effort
• [04:45] Understand the running science
• [06:15] Where Maximum Aerobic Function falls short
• [07:59] When fatigue hits, adjust your goal
• [10:07] Finishing strong
• [11:14] Post-race lessons
• [12:57] Final thoughts on Zone 2 and what’s next

• 📈 Get your free 1% better each day Improve your zone 2 hr training plan here - https://dlakecreates.com/zone2-free
• 🎧 Listen, read and learn more here https://dlakecreates.com/ballarat
• How to run fast and stay in zone 2/low heart rate - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.

Your smartwatch knows more about you than your coach, so why isn’t it helping you train smarter?

What if your smartwatch actually understood you—not just your steps or heart rate, but your lifestyle, goals, and even those off days when your body says “not today”? This episode breaks down the core flaws in current running AI and smartwatch tech, revealing why most fitness platforms fall short for experienced runners. I explore how to take ownership of your data, transform it into powerful insights, and build a personalized, adaptive training system that actually serves you. If you’ve ever felt like your fitness tracker wasn’t keeping up, you’ll want to hear how to flip the script and train 1% better every day—with your own hybrid of human intuition and machine precision.

1. Running AI needs more personalization—it should adapt to your goals, recovery, and life stresses instead of giving generic advice.
2. Most fitness apps focus on basic metrics like heart rate and pace but miss the personal context that makes training advice actually useful for people who've been running more than a few months.
3. To get better insights, we need to take control of our own fitness data by exporting it, building our own dashboards, and using AI tools to find trends and make smarter training decisions.

• [00:00] Why AI in fitness still doesn’t get you
• [00:40] The real problem with "one-size-fits-all" advice
• [01:34] Who these apps are really built for (hint: not experienced runners)
• [02:25] Why data without context fails
• [03:08] The better way AI could help runners
• [05:02] How to take control of your own data
• [06:38] My personal system to set real goals
• [07:16] What I want AI to actually do for me (my wishlist)
• [08:26] Using AI tools to analyze your own training data and improve
• [09:58] What I’m building next — a smarter, more personalized training plan

• 📈 Get your free 1% better base training plan - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/virtualcoach2
• Learn more about how smart watches are lying to you https://dlakecreates.com/virtualcoach
• Why Strava is Pacist and Doesn’t Care About Short Distance People https://www.youtube.com/shorts/1D_pHZ7J4Ww
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.

What if the key to running faster wasn't about running harder, but about remembering how to skip like a kid?

What if the secret to unlocking faster, more joyful running isn’t another grueling workout, but something so simple you’ve likely been ignoring it? In this episode, I dig into the counterintuitive power of short, controlled bursts that could completely change your approach to training—physically and mentally. We’ll uncover why your ego might be sabotaging your progress, how skipping (yes, like when you were a kid) plays a vital role in performance, and the quiet discipline behind showing up daily with purpose. Whether you're trying to break through a plateau or just bring more intention to your running and life, this episode will give you a smarter foundation and a system you can start today.

• [00:00] What most runners skip that actually helps: Strides
• [01:22] What strides are and why they matter
• [03:10] Skipping as a warm-up tool for fast running
• [04:40] How to use skipping and strides in your workouts
• [05:34] The ego trap in training and goal setting
• [06:20] Why “shoulds” burn us out in running and life
• [07:55] What real long-term consistency looks like
• [09:27] Lessons from writing and how they reflect in running
• [10:57] The big truth: life mirrors running
• [11:52] What you can actually start doing today

Nicole Burnham is a RITA award-winning author of over twenty romance novels, including the popular Royal Scandals series.

Before becoming a full-time writer, she earned both a J.D. and an M.A. in political science from the University of Michigan and practiced law.

As an Army brat, she grew up moving around the world, which has influenced the international settings of her novels. Beyond writing, she is an avid runner (marathons and ultras are her jam!) who incorporates strides into her routine to maintain form and energy. Nicole currently resides in Boston, where she balances her writing career with regular runs on local trails.

• 📈 Get your free 1% better 6-weeks to strides, sprints, and habits training plan - https://dlakecreates.com/stridesfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/nicole
• Get my strides, sprints, windups and run-throughs deep dive toolkit here - https://dlakecreates.com/strides
• Nicole Burnham Books & Website
• Nicole Burham on Instagram
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.