In the last post, I recapped what happened during my very first marathon—a painful experience that, strangely enough, left me wanting more. In this post, I’ll cover my post-race recovery and the first four weeks of my new marathon training block, which concluded with an all-out VO₂ max and lactate threshold test at a sports performance laboratory.
This post is a few days behind schedule, as I was away on a family trip and had limited internet access.
A New Approach: Hiring a Coach
During my freshman year of running, I was completely self-coached. I read books, listened to podcasts, watched countless YouTube videos, and absorbed as much information as I could. While that approach got me surprisingly far, I also realized that I didn’t know what I didn’t know.
For my sophomore year as a runner, I decided it was time to hire a coach.
I’ve been working with running coach Lee Grantham, and it has been an excellent experience so far.
After reviewing my previous training and marathon performance, Lee came to a conclusion that immediately resonated with me:
The engine was ready. The wheels fell off.
From a cardiovascular standpoint, I was capable of running much faster than my body was physically able to tolerate over 42.2 kilometres.
One of the biggest lessons I’ve learned is that not all parts of the body adapt to training at the same rate. The cardiovascular system and muscles respond relatively quickly to training. Connective tissues—including tendons, ligaments, fascia, and even bone—adapt much more slowly because they have a comparatively poor blood supply. If the engine and muscles become stronger faster than these supporting structures, the result is often injury.
In simple terms, my aerobic fitness had outpaced my body’s structural durability.
This training block will therefore focus heavily on building stronger, more resilient legs rather than simply improving my aerobic engine.
Lee also identified another important issue. I wasn’t under-training. I was overtraining.
He quickly recognized that I am what he called a “finisher.” I don’t need someone motivating me to complete workouts. If anything, I need someone preventing me from doing too much.
Looking back, I often ran my speed sessions harder than prescribed and turned many long runs into races against myself. Those extra efforts accumulated unnecessary fatigue and likely contributed to many of my injuries.
One of Lee’s biggest roles may simply be acting as a leash—holding me back and protecting me from myself.
Four Weeks Back
So far, the new training plan has worked extremely well.
During the first two weeks, my recovering IT band injury prevented me from running fast even if I wanted to. The focus was simply rebuilding consistency and allowing the body to heal. This meant mostly doing walk/run sessions.
By Weeks 3 and 4, both the mileage and intensity gradually increased.
One thing that immediately stood out was how manageable the training felt compared with my previous marathon block. The workouts still challenged me, but I no longer finished every key session feeling completely exhausted. More importantly, I noticed that I was recovering far better between workouts.
Sometimes training smarter really is better than training harder.
Building Stronger Legs
In addition to my running, Lee prescribed a dedicated strength-training program twice per week aimed specifically at improving lower-limb resilience. The biggest surprise has been how much emphasis has been placed on my gluteal and hamstring muscles.
After only a few weeks, I noticed that I was finally beginning to recruit these muscle groups effectively while running. Looking back, I suspect I had previously relied far too heavily on my quadriceps and calves.
That imbalance may have contributed to many of the injuries I’ve experienced over the past year, including shin splints, quadriceps strains, and ultimately my IT band syndrome.
The difference has been remarkable.
Now, after a long run or hard workout, my glutes and hamstrings are usually the muscles that feel fatigued. In the past, I hardly noticed them working at all. I’m excited to see how much this change alone improves both my durability and my running economy over the coming months.
Fitness Returns
Over the first four weeks of this training block, I progressed from alternating walking and running during nearly every session to completing all of my prescribed runs continuously.
By the end of Week 4, my IT band injury finally felt fully recovered, and for the first time since the marathon I was running pain-free again.
My weekly mileage had climbed back to approximately 60 kilometers.
Of course, there was still work to do.
The injury had cost me a considerable amount of fitness, and during recovery I gained approximately 6 kilograms. That weight gain wasn’t entirely unexpected. I intentionally maintained a caloric surplus throughout rehabilitation because I wanted to give my body every opportunity to heal and rebuild damaged tissue.
The fitness would return. Healing came first.
VO₂ Max and Lactate Testing
At the end of Week 4, my coach recommended me to undergo a VO₂ max and lactate threshold assessment at a sports performance laboratory.
This is a video recording of the test in its final stages: https://www.youtube.com/shorts/txCWmrN21ic
The goal wasn’t simply curiosity.
We wanted an accurate physiological baseline for the rest of my marathon training block. Rather than relying solely on smartwatch estimates, my coach and I wanted precise training zones so we could tailor future workouts more effectively.
The test lasted approximately one hour, with around forty minutes spent running.
I ran on a treadmill at progressively faster speeds while wearing a metabolic mask that measured every breath in and out, along with a chest-strap heart rate monitor. The mask was surprisingly heavy and somewhat awkward, making it difficult to maintain my normal running posture.
After each running stage, I was given a one-minute recovery while a small blood sample was taken from my fingertip to measure blood lactate concentration.
Then the treadmill became faster.
The process repeated until I reached my second lactate threshold (LT2). At that point, the protocol changed into a maximal effort, with the speed increasing every minute until complete exhaustion in order to determine my VO₂ max.
Fortunately, I had some extra motivation. My wife and children came to cheer me on throughout the test.
Since the test happened just after my birthday, I think this might become an annual tradition. It should provide an objective snapshot of how my fitness evolves from year to year.
Immediately afterward, the sports scientist gave me some preliminary results. My estimated VO₂ max was approximately 56. Honestly, I was surprised.
Considering my recent injury, weight gain, and several weeks away from proper training, I expected the number to be significantly lower. The sports scientist even suggested that, at my normal racing weight, my VO₂ max would likely be closer to 63. That was an encouraging confidence boost.
The following is my Heart Rate and Lactate Response data from the June 26, 2026 testing:
One of the most interesting parts of the assessment was comparing my laboratory results with Garmin’s physiological estimates.
| Metric | Garmin Estimate | Laboratory Test |
|---|---|---|
| VO₂ Max | 52 | 56 |
| LT1 | 146 bpm | 152 bpm |
| LT2 | 174 bpm | 173 bpm |
| Maximum Heart Rate | 188 bpm | 188 bpm |
Overall, Garmin did an impressive job. The largest discrepancy was my VO₂ max, which Garmin underestimated by approximately four points. Interestingly, Garmin’s estimates for my lactate threshold and maximum heart rate were remarkably close to the laboratory measurements.
The one area where I consistently noticed a difference during training was my Zone 2 range. Garmin tended to underestimate it slightly. This matched my own perception during workouts—when my heart rate drifted into what Garmin classified as the lower end of Zone 3, the effort still felt comfortably conversational, suggesting I was likely still running in Zone 2.
The takeaway is that Garmin provides remarkably good estimates for a consumer wearable, especially considering they are generated without direct physiological testing. For most recreational runners, they are probably more than accurate enough. However, they are still estimates and should be interpreted with a degree of caution. If you’re serious about optimizing your training or preparing for an important race, laboratory testing remains the gold standard for accurately determining your physiological thresholds.
One result also left me wondering. During the BMO Vancouver Marathon, when I was approximately 6 kg lighter, my Garmin estimated my VO₂ max at 57. Given that the laboratory measured 56 after six weeks of recovery, weight gain, and a noticeable loss of fitness, I can’t help but wonder what my true VO₂ max was on race day. It’s a question I’ll probably never know the exact answer to—but it certainly gives me confidence that there is still plenty of untapped potential ahead.
I’m still waiting for the final analysis from my coach and how it will impact my training. Overall, it was an outstanding experience, and one that I wish I had done much earlier in my running journey.
Looking Ahead
In the next post, I’ll recap Weeks 5 and 6 of this marathon training block.
Most of that training took place aboard a cruise ship, which made for some interesting workouts and a few unexpected challenges.
Stay tuned.
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