06/06/2026
drumroll….
HUMILITY aka running with people who are faster than you are. And I get it. It’s physically and mentally uncomfortable. I’ve spent years slowly chipping down my mile paces and 5k times, and while zone 2 fuels the aerobic engine, the ONLY way you’re going to get faster and explore the upper end is to run track and do workouts with people who are faster than you are.
If easy running is 70% of the equation, the other has to come from threshold and VO2 work, and no one is going to push you harder to truly maintain that pace than someone who is faster than you are.
And the cool thing is, you may have better pace at different distances and two runners can exchange benefits depending on the workout.
A real life example: I think I can confidently say I could beat .flowstate in a longer effort - half marathon distance. But as a former football player and someone with more fast twitch muscle fibers, Rob can dust me in a 400. Even if it’s nearer at the end of longer work. So I’m fighting tooth and nail to keep up on VO2 efforts. And it’s helped me drop pace A LOT. I dropped 4 min off my half marathon time November to Feb , and while yes the aerobic base applies — the upper end at the track really made the difference!
This helped so much with as well — those last 200m into the station I replayed chasing Rob in my mind — and that kick came.
The tldr: find a running group or partner that can help you push. Don’t hide in the comfort zone — keep reaching and chasing!
If you’re in Seattle and want to push on the track - join Tuesdays at 6 am!
📸:
