Wu Jiayi

My first marathon

runningmarathon

Something to brag about

I completed my first marathon on January 7th, 2024. The idea of running a marathon had been on the back of my mind for a few years, but I never took it seriously or felt physically ready. Last summer, I started gaining weight so I decided to start running regularly. Instead of running without a goal, I thought it would be a good idea to sign up for a marathon.

Building up the mileage

16-week training program

I found a 16-week training program that I believe had a moderate intensity, and I managed to stick to the schedule, except for one week when I was dealing with a nasty stomach bug.

16-week training

Low Heart Rate Training (LHRT)

During my runs, I focused on keeping my heart rate low (learn more about low heart rate training). This allowed me to run more frequently, recover faster, and avoid injuries. Compared to six months ago, I am now able to run at a much faster pace while maintaining the same low heart rate, which is quite amazing. I used a Garmin watch to monitor my heart rate and set an alarm to alert me if I exceeded my low heart rate threshold, so I could slow down.

The tale of two shoes

I purchased two pairs of shoes: the Adidas Boston 12 and the Adidas Adios Pro 3. I alternated between these two pairs on different days. Each shoes provided a different running experience, allowing me to target different muscles and potentially prevent injuries.

Shoes

Running during weekdays

I realized that sticking to a running schedule during weekdays can be challenging for most people, including myself. I couldn’t run at night because it would affect my sleep negatively, and I couldn’t run in the morning because I need to send the kids to school. However, I discovered that my office is only a 5-minute walk from the Victoria Harbour Promenade, and even better, there is a free shower room with lockers along the way. I usually leave my Boston 12 at the office and go for a quick 40-minute run before lunch. This short run is sufficient for a weekday workout, and I feel refreshed after a shower, which helps me perform better in the second half of the workday.

Waterfront

The big day

Finally, the big day arrived. For the most part, I felt really good during the marathon, except for the last 10 kilometers when my outter knees started to hurt. (After the marathon, I discovered that this is a common issue called Ilio-Tibial Band (ITB) Friction Syndrome among runners). I had to slow down my pace significantly and take multiple breaks before reaching the finish line.

Despite experiencing knee pain, I successfully completed the marathon in under 5 hours, specifically in 4 hours, 59 minutes, and 55 seconds. Although it may not be considered a remarkable result, I am incredibly happy because it represents a significant milestone in my life.

First Marathon Medal

What have I learned?

Training for a marathon, particularly through the utilization of low heart rate training, has taught me the value of constant improvement, deliberate practice, patience, and perseverance in order to succeed in any long-term endeavor. Especially when practicing LHRT, you have to let go of your ego and run at a very slow pace. It requires patience to gradually build up mileage and see the effects!

More to come

Now that I have completed my first marathon, I have gained insights into what I need to do to improve for the next one. I plan to focus on strengthening my glute and hip muscles and potentially losing more weight. My goal is to participate in three marathons per year!