1/27/24 Workout

Written By Dr Marshall Bahr
graphic symbolizing today's workout. It encapsulates the serene and determined spirit of a long-distance run, with elements that represent the key aspects of the training session.

Today was all about embracing the long, easy run, primarily in Zones 1 and 2 (Z1-Z2).

For those new to the concept, Z1-Z2 refers to heart rate zones. Zone 1 is super easy – think of it as a warm-up or cool-down pace, while Zone 2 is still quite comfortable, allowing for full sentences during a conversation. Today’s goal was to maintain a pace of about 11:46 to 13:20 minutes per mile over a span of one hour and five minutes. I was able to cover 7 miles with an average heart rate of 139 beats per minute (BPM). It was a challenge in discipline more than exertion.

Now, let's talk about why this kind of workout is crucial for triathletes or any endurance athletes. It might seem counterintuitive to go slow to get fast, but there's solid science behind it. Long runs at a lower intensity train our bodies to be more efficient at burning fat for fuel, which is vital for endurance sports. Additionally, these runs improve cardiovascular fitness while reducing the risk of injury that comes with constant high-intensity training.

But don't just take my word for it. A study published in the "Journal of Sports Science & Medicine" highlights the importance of low-intensity training for endurance athletes. The researchers found that athletes who incorporated more low-intensity training improved their endurance performance significantly. This improvement is attributed to enhanced mitochondrial efficiency – basically, our cells get better at producing energy.

So, today wasn’t just about clocking miles; it was about building a foundation. These Z1-Z2 runs are teaching my body to go further and faster by becoming more efficient. It’s about playing the long game.

Remember, whether you're training for a triathlon or just looking to improve your endurance, don't underestimate the power of a long, easy run. It's not just a break for your body; it's an essential part of becoming a stronger, faster, and more resilient athlete.

Stay tuned for more updates as I continue my triathlon training journey. Until next time, keep running your own race at your pace!

Dr Marshall Bahr

Welcome to my website! My name is Marshall Bahr, and I am a passionate individual with a diverse range of interests. I am currently in medicine as both a physician and an administrator.

Family is a major priority for me, and I believe that the love and support of loved ones is essential for a happy and fulfilled life. In my free time, I enjoy staying active and maintain a healthy lifestyle through fitness, whether it’s through weightlifting, adventure racing, or triathlons. I also have a keen interest in food and enjoy experimenting with new recipes and cuisines.

Travel is another passion of mine, and I believe that exploring new places and cultures is one of the best ways to broaden our horizons and gain a new perspective on the world.

I believe that we all have the ability to inspire others and make a positive impact on the world, and I hope to do just that though my website. Here, you’ll find information on my journey in the military, medicine, my family, my fitness, my food adventures, and my travels. I’ll also share my thoughts and experiences, and offer tips and advice to help you live your best life. Thank you for visiting, and I look forward to connecting with you!

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Today's Dual Training Session 2/7/24
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1/25/24 routine