Good morning! You can always tell what kind of mood I’m in by whether I end the “good morning” with a period or exclamation mark.

I’m also in a good mood because I’ve got some fun travels coming up! Just a reminder that because of that, I plan to take the next two weeks off publishing Move to Improve. There’s a chance I’ll resend some old editions, but please don’t hold me to that.

Don’t have too much fun without me! I’ll see (or imagine your faces, I guess) you soon!

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🏃‍♂️ How I ran a 10k in record time without even running much in my training

Last Saturday was race day, and I was nervous I wasn’t going to reach my goal. I ended up finishing Richmond’s Monument Avenue 10k in 48:55—a personal best! I know that’s no blazing, record-setting speed, but it was a record time for me and a full minute-per-mile faster than I ran it last year, so I’m very proud of that.

My training plan that I’ve been on since the beginning of the year had me splitting my cardio between rowing and running, so I wasn’t solely focused on running. On an ideal week if I followed my training plan perfectly, I would row intervals on Monday, run 400m intervals on Tuesday, do a light run or row Wednesday, row longer intervals on Thursday, do a tempo (race pace) shorter run on Friday, and do a slow, long row or run on Saturday.

There may have been a couple weeks where I nailed that, but most of the time, I was probably getting 2 or 3 rows and 2, maybe 3, runs in per week. If you tallied my total mileage up in the 12 weeks leading to the 10k, it probably wasn’t that much. I could’ve done much more.

But despite the imperfect training schedule, I crushed my goal. So how did I do it? Here are the strategies that made the difference.

High-Intensity Speed Intervals: Key to Faster Times

While I don’t exactly love high-intensity interval training (HIIT), there’s no denying its effectiveness. I incorporated 90-second to 4-minute intervals into both my running and rowing sessions about three times per week. These high-intensity intervals helped improve my speed and VO2 max, which were both crucial in hitting that faster pace on race day.

What you can take away: If you’re training for a race, adding intervals to your regimen—whether it’s running, rowing, or cycling—can elevate your endurance and speed. These short, intense bursts help your body adapt to higher levels of exertion.

Tempo Runs: Training for Mental and Physical Discomfort

While I never ran more than 4 miles at my target race pace, my tempo runs played a key role in preparing me for race-day discomfort. They trained my body to sustain a challenging pace for longer periods, improving my mental toughness as much as my physical endurance.

What you can take away: Build up your ability to run at race pace by doing tempo runs. Push yourself to maintain a pace that feels uncomfortable but sustainable for a little while. Your body will adapt, and the discomfort will feel more manageable on race day.

Zone 2 Cardio: Building the Engine

Although my long runs and rows were much slower than race pace, I spent a lot of time in Zone 2 cardio—at a comfortable pace that allowed me to build endurance. This type of training improves mitochondrial health, and I’m convinced it made a huge difference for my cardiovascular endurance.

What you can take away: Don’t neglect your Zone 2 training. It’s slower than race pace, but it’s essential for improving your aerobic capacity. The more you build your aerobic engine, the better you’ll perform during high-intensity efforts.

Supplementing with Mitopure: Fuel for Mitochondria

Speaking of mitochondria, I took a urolithin A supplement (Timeline’s Mitopure) to support my mitochondrial health, and I definitely think it contributed to my performance gains. While it wasn’t the only factor, the supplement is backed by solid research, showing it helps with endurance and strength by targeting mitochondrial health.

What you can take away: Consider adding a mitochondrial support supplement to your routine if you're aiming to boost endurance. I can vouch for Mitopure! *not sponsored lol I wish

Resistance Training: Strengthening for Speed

I kept up with my resistance training throughout my 10k prep, and it definitely paid off. I set a deadlift PR just a week or two before the race. Stronger legs and core translate to better running efficiency, and resistance training helps prevent injury.

What you can take away: Don’t skip the weights if you’re training for an endurance event. Building strength in your legs, core, and upper body helps improve your running efficiency and performance. It also reduces your risk of injury during peak training periods.

Race Day Preparation: Optimizing Every Detail

The night before and the morning of race day, I took extra care to optimize everything I could:

• Carbo-loading with a healthy, high-carb dinner

• A good night’s sleep

• A light, easily digestible breakfast with simple carbs

• Plenty of caffeine to get the engine running

• A dynamic warm-up before the race

• My favorite workout playlist to stay pumped

What you can take away: Don’t underestimate the power of preparation on race day. A good night’s sleep, proper fueling, and a dynamic warm-up will set you up for success. And, of course, a playlist with your hype songs can be the perfect motivator. Leave no stone unturned when it’s gametime!

Grit: The Secret Ingredient

Lastly, sometimes you just have to dig in and push yourself. Especially as someone who loves exercise science, it’s easy for me to get bogged down in the science of training and try to perfect everything. But sometimes you just need to push really hard and work your butt off. Channel the competitive athlete within you and let ‘er rip.

What you can take away: At some point, it’s all about effort. When it’s race day or a hard training session, trust in your preparation and give it your best shot. The mental edge often makes all the difference.

What You Can Do to Crush Your Own Goals

I didn’t follow my training plan perfectly. There were plenty of weeks when life got in the way. But I was able to hit my goal because I prioritized high-intensity intervals, tempo runs, strength training, and strategic race-day preparation.

My advice to you: Focus on quality, not just quantity. A balanced approach with strategic intervals, steady endurance building, and proper recovery will take you far. And don’t forget to throw in a little grit—it’s the magic ingredient that helps you push through when it counts. 

✅ Take Action

Every newsletter's Take Action section will invite you to take small steps to improve your health. Recognizing that we all have different capabilities, I'll offer three different levels of action you can choose to take.

Level 1: Show up. Consistency over everything. Regardless of your goal, show up most days of the week over time and you will see results.

Level 2: Sign up for a race or competitive event! Having a date on the calendar will hold you accountable to achieving a goal in a given timeframe.

Level 3: Take your training to the next level with varied approaches to cardio and optimized fueling and supplementation. How good can you become? How far can you go? Let’s find out.

This newsletter is brought to you by… me!

Interested in becoming a sponsor? Know someone else who might be? I’d love to get to know you and/or your business and see how we can partner together. Reply to this email!

✍️ Drew's Picks:

• Heal holistically: Huberman Lab invited Dr. Mark Hyman (creator of Function Health, among other things) on to discuss all things functional medicine.

• Mighty mito: Huberman Lab strikes again with this podcast that highlights the amazing link between mitochondrial vitality and mental health.

See y’all back here in a few weeks unless I get struck with inspiration and am able to push something else out before then.

Until then, if you appreciate Move to Improve, check out my archive of over 100 other articles and share with a friend!

Keep moving,

Drew

The content in Move to Improve is meant to be informative in nature, but it should not be taken as medical advice. It is always a good idea to consult with a trusted health professional before making any major lifestyle changes that could have a significant impact on your health. This is not a medical resource, and any opinions and articles are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional. Please think critically and take what I say with a grain of salt (aka don’t sue me).