The 1% Better Runner | DLake & Friends

• Can This Secret Workout Actually Predict Your Race Time?

  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.Key TakeawaysThe 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.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.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.Timestamps[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 thoughtsLinks & Learnings📈 Get your free 1% better base and habits training plan now - https://dlakecreates.com/subthresholdfree🎧 Listen, read and learn more here https://dlakecreates.com/rosario800sMore about Sub Threshold Running - https://dlakecreates.com/sub-threshold-running/What is Tempo Running - https://dlakecreates.com/tempoDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• How To Run a Sub 3 Marathon in Maffetone Zone 2 Low HR

  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.Key TakeawaysZone 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.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.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.Timestamps[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 nextLinks & Learnings📈 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/ballaratHow 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/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• Most Runners Skip This Easy Workout And Don’t Get Fast | Nicole Burnham

  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.Timestamps[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 todayWho Is Nicole Burnham?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.Links & Learnings📈 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/stridesNicole Burnham Books & WebsiteNicole Burham on InstagramDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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• How to Run Strides The Right Way | Ultimate Fast Run Toolkit For Distance Runners

  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.Key TakeawaysSkipping 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.Timestamps[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 ThoughtsLinks & Learnings📈 Get your free 1% better 6-week strides/sprints training plan - https://dlakecreates.com/strides🎧 Listen, read and learn more here https://dlakecreates.com/stridesfreeEverything you need to know about Energy Systems - https://dlakecreates.com/energyDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507Stuart McMillian on Huberman Labs - https://youtu.be/U3cSnzdyyXU?si=EzZ4pc7o4TAv1cbSThe 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.

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• This Long Run Didn’t Go to Plan… And That’s the Point

  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.Key TakeawaysMessing 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.Timestamps[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 stepsLinks & Future Learnings📈 Get your free 1% better 8-week subthreshold training plan - https://dlakecreates.com/zone2free🎧 Listen, read and learn more here https://dlakecreates.com/brentonlongrunMore 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/brentonDLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507 Hosted on Acast. See acast.com/privacy for more information.

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