I hate feeling like I’m slowing down. My body is telling me to do it. My mind is asking for a reprieve. But the thought of slowing down makes me anxious. I’m not proud of this. This is not some humble brag that I’m go go go. This is actually a problem. In a world that can feel like productivity = motion, there is an enormous risk to running (metaphorically) very hard but not really getting anywhere. Even writing this blog post has some element of wanting to feel productive. Oy, make it stop!!!!
The end of a year is pretty well architected for slowing down. It has been compounded for me since I had a nasty cold that I tried to outrun by doing a 50K race a couple of weeks ago. I did manage to PR that race but then got completely smacked down for the next 10 days. Note to all of you out there — you can’t outrun a cold. You can’t anthropomorphize a cold thinking that it will just capitulate because you’re trying to show you can’t get beaten down. If you don’t slow down, it’s going to crush you. And so I slowed down by force and I’m glad I did.
Slowing Down in Preparation for the Marathon Des Sables
It’s hard to wrap my head around the idea that slowing down is likely going to result in having a more successful race at the Marathon Des Sables. But I believe that slowing down is exactly what is necessary to maintain presence over 6 days in a desert event. As I launch into 2025 with a focus on the April event, here is why I’m going to slow down despite my brain wondering why.
Slowing Down to Train my heart
Slowing down is a great way to train your heart to work more efficiently without consuming too much energy. The optimal training heart zone for ultramarathon training is Zone 2. Zone 2 training is running at 60-70% of your maximum heart rate (220 minus your age). In my case, Zone 2 is about 120 at the upper limit. That is so difficult to do. It is hard for me to keep my heart rate below 130. The benefits, however, are immense:
- Increased aerobic capacity
- Improved fat-burning capacity
- Reduced injuries
- More joyful running
According to the Mayo Clinic
Zone 2 is also known as the fat burning zone. During exercise in this zone, the body primarily uses fat as its fuel source. This enables increased fat burning compared with higher intensity exercises that rely more on carbohydrates and protein for fuel. Additionally, engaging in Zone 2 training enhances overall cardiovascular fitness levels.
Slowing Down to Train My Brain
Your brain is a major energy hog, especially under stress. If you reduce the load on your body, your brain spends less energy trying to summon the energy to get oxygen to your muscles. Slowing down also eases anxiety. According to Andrew Huberman:
It enhances brain health by promoting blood circulation, which is vital for delivering nutrients and oxygen to the brain. This increased blood flow helps in the release of growth factors like brain-derived neurotrophic factor (BDNF) and anti-inflammatory cytokines, which are crucial for brain function and longevity Zone 2 cardio can also help in clearing cellular debris from the brain, which is beneficial for brain aging and injury recovery
Slowing Down to Appreciate the Privilege
I don’t know what has happened recently but I am seriously just enjoying the act of running again. Maybe it’s because I’m training for the Marathon Des Sables. Maybe it’s because my body feels good. Maybe it’s because I’m slowing down and not trying to “get to the finish”. Simply being outside, comfortable and moving my body feels like the privilege that it is. I want to keep conditioning my brain to feel this way. It’s a mindset and I “get to” to undertake this challenge. What a privilege.
There is nothing wrong with slowing down to fortify a stronger base. The life adage of, “It’s a marathon, not a sprint”, has never been more true. I just need to treat it like the journey that it is.