Most marathoners show up on race day hoping for the best—but this workout reveals the truth about your fitness long before you toe the line.

What if you could predict your marathon outcome before race day without guesswork or hoping your long runs were enough? In this episode, I walk you through a powerful workout almost nobody is using—but should be. It’s a next-level tweak to a popular track session that not only tests your fitness but strengthens the exact muscles and mindset needed to stay strong in those brutal final miles. I’ll break down what it is, why it works, how to do it, and when to add it to your training block. Whether you're a new runner or a sub-3 marathoner, this session might just be the missing piece to smarter, more confident race prep.

1. The Rosario 800s are a smart way to test your marathon fitness by combining fast and slower 800-meter intervals without rest, showing if your race goal is realistic.
2. This workout helps build endurance and mental strength by keeping your heart rate steady just below your threshold, which is great for race day stamina.
3. You can adjust Rosario 800s for different race distances and experience levels, making it a flexible tool that complements other workouts like tempo runs and long runs.

• [00:00] Do this workout for gains
• [00:29] What you will learn and use
• [00:54] Why you should trust me
• [01:19] What exactly are the Rosario 800s?
• [04:10] How to do Rosario 800s
• [06:13] Get your free sub-threshold training plan
• [06:51] Why this workout matters so much for distance runners
• [08:14] How to modify Rosario 800s for other distances
• [09:13] Finish line closing thoughts

• 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/rosario800s
• More about Sub Threshold Running - https://dlakecreates.com/sub-threshold-running/
• What is Tempo Running - https://dlakecreates.com/tempo
• 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.

Rolling out of bed and straight into running is the fastest way to guarantee injury—and I used to be guilty of this exact mistake for years.

Have you ever started a run feeling stiff and sluggish, wishing you could feel loose and ready to go from the first step? In this episode, I'll share my personal three-step warmup routine that has transformed my runs, helping me feel years younger, prevent injuries, and make every stride feel smoother and more energizing. You'll discover how to wake up your body, prime your muscles, and transition smoothly into your run, no matter what time of day you lace up. These strategies are built for real life, easy to fit into busy schedules, and backed by years of experience and experimentation. If you want to run stronger, longer, and with fewer aches and pains, this is your blueprint to start building smarter, more sustainable running habits today.

• [00:00] The secret to better runs: Warmups
• [01:20] Why warmup matters
• [02:23] The two types of warmups
• [02:39] Step 1: Wake up warmup (3-minute routine)
• [05:35] Free 6-week base training & habits plan
• [06:28] Step 2: Inside warmup (5-minute full-body routine)
• [07:55] Pro tips for better warmups
• [09:14] Step 3: Outside warmup (form drills and plyometrics)
• [13:00] The cool down: Why it’s essential
• [14:57] Final thoughts

• 📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/warmupfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/warmup
• Use Run Form Drills and Plyometrics to Become an Injury-Free Monster https://dlakecreates.com/plyos
• Use this Easy Run Drill Trick to Get Unreal Results - https://dlakecreates.com/elevate-your-run-performance-with-these-4-uphill-drills-with-mike-trees/
• How To Warmup Before a Run - https://www.runnersworld.com/uk/training/a40265356/running-warm-up/
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507

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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.

The fitness tech industry is failing runners, and no one’s talking about it.

Ever felt like your smartwatch or running app just doesn’t get you? You crush a hard workout, and it calls it "unproductive." You take a rest day, and your fitness score drops. The truth? Most fitness tech is stuck in the past; obsessed with data but clueless about what runners actually need. This episode breaks down why the tech we trust with our training is often missing the point, and how that can hold us back without us even realizing it. I dive into what’s really wrong with how fitness data is delivered, why it’s failing more experienced runners, and how we can shift the focus from generic numbers to meaningful insights. If you’re tired of chasing arbitrary metrics instead of real progress, feeling guilty about rest days, or getting useless feedback from your watch, this one’s for you.

1. Smartwatches track data but fail at giving useful advice: They show numbers but don't explain what to do with them or how to improve.
2. Fitness apps reward the wrong things: They push streaks and long runs over smart training, which can lead to burnout.
3. The best runners don't follow generic plans: Progress comes from understanding your body, not just hitting app goals.

• [00:00] Why smartwatches and virtual coaches aren't working
• [00:40] What You’ll Learn
• [01:23] The problem with "training unproductive" messages
• [02:15] What apps track vs. what runners really need
• [03:07] Why running apps don’t ask about your goals
• [04:12] How Did We Get Into This Virtual Coaching Mess?
• [06:36] The Cater To The Average Trap
• [08:14] How custom heart rate zones can mess up your fitness score
• [09:35] How gamification creates burnout and pressure
• [10:39] What a better app could actually look like

• 📈 Get your free 1% better base training plan - https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/virtualcoach Learn more about how smart watches are lying to you https://dlakecreates.com/smartwatch
• 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.

Sprinting might be the most dangerous—and most effective—thing you’re not doing.

In this episode, I break down how distance runners can safely and effectively use drills like skips, strides, windups, and sprints to get faster, feel better, and stay injury-free. You’ll learn why skipping is the glue that holds your fast running together, how to dose speed work safely, and how each drill fits into your training week. It’s not about going hard—it’s about going smart. Perfect for any runner wanting to build lasting speed.

• Skipping is a low-impact, high-value movement that primes the nervous system for speed.
• Each fast running drill (stride, sprint, windup, run-through) serves a unique purpose and timing in your week.
• You don’t need to go all-out to reap the rewards—consistency and safety matter more than intensity.

• [00:00] Intro — why fast running matters for distance runners
• [01:13] How This Episode Will Work
• [01:37] Why Skipping
• [03:50] Why Skipping Is Your New Best Friend
• [06:42] What Are Strides, Sprints, Windups, and Run Throughs
• [07:56] How to Do All of Them
• [10:53] Why Strides Important
• [12:17] Sprints
• [15:28] When to Do Windups
• [17:11] Why Running Fast Matters
• [19:34] How to Stay Injury Free
• [21:37] The Finish Line: Concluding Thoughts

• 📈 Get your free 1% better 6-week strides/sprints training plan - https://dlakecreates.com/strides
• 🎧 Listen, read and learn more here https://dlakecreates.com/stridesfree
• Everything you need to know about Energy Systems - https://dlakecreates.com/energy
• DLake Runs on IG - https://instagram.com/dlakecreates
• DLake Runs on Strava - https://www.strava.com/athletes/120507
• Stuart McMillian on Huberman Labs - https://youtu.be/U3cSnzdyyXU?si=EzZ4pc7o4TAv1cbS
• The effect on plyometric training on distance running study - https://pubmed.ncbi.nlm.nih.gov/12627298/
• Effects of 6-week sprint interval training for distance runners - https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1536287/full

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

Are you training to feel good, or are you training to actually get better?

We dive deep into how long runs can become the ultimate dress rehearsal for race day. You’ll learn why messing up your fueling, running without a watch, and embracing small failures during training builds the confidence you need on the big day. We’ll cover pacing, gut training, mindset, and how to turn “bad” runs into breakthrough moments—all without falling into the trap of chasing perfect splits.

• Messing up your fueling in training helps you avoid race-day disasters.
• Controlled chaos in long runs builds more confidence than perfect sessions.
• Gut training isn’t optional—it’s a skill every runner should practice.

• [00:00] Why we deliberately messed up fueling
• [00:26] Controlled chaos vs. perfect sessions
• [01:02] Intro to free zone 2 training plan
• [01:47] Breaking down the progression run
• [02:41] Early miles and pacing updates
• [03:24] Surprising lesson on hip alignment
• [04:19] Mid-run check-in and mindset
• [05:24] Prepping for race-pace effort
• [06:15] Watchless pacing challenge
• [07:00] Final gut issues and takeaways
• [08:05] Free resources and next steps

• 📈 Get your free 1% better 8-week subthreshold training plan - https://dlakecreates.com/zone2free
• 🎧 Listen, read and learn more here https://dlakecreates.com/brentonlongrun
• More on Zone 2 running and how to run faster with less effort in this zone - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• More on Brenton - https://dlakecreates.com/brenton
• 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.

For years, I thought cross-training was just a filler on recovery days — I couldn’t have been more wrong.

This episode flips the script on cross-training. Instead of seeing it as “extra credit” or just something to do when you’re injured, you’ll hear how it can actually help you increase volume, boost recovery, and stay fast without piling on risky mileage. I share the mindset shift that changed my training, break down why your heart and joints adapt at totally different speeds, and lay out how tools like aqua jogging and the elliptical are now part of my playbook.

[00:00] Why cross-training isn’t just for injuries

[00:06] The #1 way to boost mileage without breaking down

[00:14] My old thinking (and why it was wrong)

[00:19] Your heart adapts way faster than your joints

[00:31] Why runners feel fine… until they break

[01:41] The big “aha” moment that changed everything

[03:53] How I’m using aqua jogging + elliptical to train smarter

[04:44] Why walking might beat cycling for runners

[05:14] How cross-training improves recovery between workouts

[05:48] The final question to ask yourself about every workout

• 📈 Get your free 1% better 30-day training plan & habits guide - https://dlakecreates.com/crosstrainfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/crosstrain
• 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 80,000 tiny mistakes were the reason your body feels destroyed after a race?

Most runners don’t need to completely change their form—they need to understand it. This episode breaks down heel, midfoot, and forefoot striking, and why overstriding—not the footstrike itself—is the biggest problem. You’ll learn the science behind impact forces, how to work with your body’s natural stride, and how shoe choices like heel drop play a huge role in your mechanics. Whether you’re a beginner or advanced, you’ll walk away with practical steps to reduce injury risk and run more efficiently... without overthinking it.

• There’s no perfect foot strike, but overstriding is always bad.
• Different footstrike styles load the body differently—find what works best for you.
• Shoe choice and heel drop can nudge your footstrike in helpful or harmful ways.

[00:00] Why 80,000 steps per marathon matter

[00:24] What you’ll learn about footstrike in this episode

[01:20] Why heel striking isn’t always bad

[02:16] Deep science: overstriding slows you down

[03:39] The pros and cons of forefoot striking

[04:52] How your Achilles works like a rubber band

[05:46] Midfoot strike explained

[07:03] Free cadence + footstrike training plan

[08:03] How shoe heel drop affects running

[12:08] The real issue: overstriding, not footstrike

• 📈 Get your free 1% better 6-month cadence training plan - https://dlakecreates.com/cadencefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/footstrike
• More on Heel Drop & Why feet and shoes are so important as you age - https://dlakecreates.com/feetshoes
• Is Changing Footstrike pattern good for runners - Study -https://pmc.ncbi.nlm.nih.gov/articles/PMC6189005/
• 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.