How I Trained for a Half-Marathon with My Apple Watch Ultra 2
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Training for a half-marathon is a journey filled with data, motivation, and personal growth. In this article, I share my experience using the Apple Watch Ultra 2 as a pivotal tool in my training regimen. While often seen as a stylish accessory, this smartwatch has proven to be an invaluable ally in my fitness journey.
This narrative outlines my transformation from a sedentary lifestyle to an active one, focusing on how the Apple Watch has aided me in listening to my body and adhering to a structured training plan.
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Starting Line: Understanding Your Metrics
Running was not new to me when I enrolled for the half-marathon three months ago. I had previously logged two years of running with my first Apple Watch, the SE (2020), participating in several 5K races and one 10K event. The latter left me breathless and prompted me to pay closer attention to the metrics recorded during my runs.
These metrics are essential for enhancing your running capability, and I wish to highlight a few crucial ones:
- Average Cadence & Power: Higher values in these metrics improve your chances of setting a personal best. Posture plays a significant role in enhancing these figures over long distances.
- Heart Rate Zones: While a higher heart rate burns more calories, it can also lead to quicker fatigue. Aim to maintain your heart rate within Zone 2 or 3.
- Cardio Fitness (VO2 Max): This metric measures the oxygen your body uses during exercise. A higher value is desirable, but it varies based on age and body metrics.
Additionally, two new metrics in the Health app are vital for understanding your overall fitness readiness.
- Overnight Vitals: These metrics help gauge your health during rest, indicating when you might need to take it easy.
- Effort Rating: This feature allows you to rate your workout effort manually, which helps gauge your training load.
These five metrics are fundamental before embarking on any workout, and the best part is they are accessible for free via the native Health and Fitness apps.
Training Plan & Progress: Shaping My Routine
With the metrics established, let’s delve into my training plan and how the Apple Watch influenced my routine. Here’s a list of the apps I found most beneficial, ranked by their significance:
- Level 0: WaterMinder & Zepp Life
- Level 1: Apple Health and Fitness app (iPhone), native Workout & Mindfulness app (Watch)
- Level 2: LoseIt! & Seven
- Level 3: Recover Athletics, Athlytic Pro & Gentler Streak
I created my training plan independently, with no coaching app guiding my workouts.
A Day in the Life of a Marathon Trainer
6:00 AM: My Apple Watch vibrates, signaling the start of a new day. After checking the weather, I decide on my morning run.
6:15 AM: After breakfast, I log my protein shake in the WaterMinder app while reviewing my overnight vitals. I check my training load in the Fitness app for a comprehensive overview.
6:40 AM: If conditions are favorable, I head out for my run. I select the Outdoor Run workout in the native app and customize my distance settings for alerts at milestones.
My training plan consists of alternating running and HIIT workouts, ensuring balanced workouts while minimizing injury risks.
Motivation on the Wrist: Staying on Track
Despite falling ill at the beginning of my training, the Apple Watch kept me motivated. I engaged in light activities, closing my rings and monitoring my overnight vitals.
After my recovery, I focused on the Training Load metric, ensuring I maintained a steady readiness for training. Earning badges for completing monthly challenges added to my motivation.
Race Day: An Experience of Joy, Pain, and Triumph
On race day, my watch woke me early, and I weighed in before heading to the starting line. The adrenaline was palpable, and as the race commenced, I maintained a steady pace.
Despite the challenges, I pushed through the latter kilometers, driven by the prospect of earning my Half-Marathon badge. I completed the race in just under 2 hours and 47 minutes, a testament to my determination and training.
Post-Race Reflections: Insights and Takeaways
Reflecting on my journey, I am grateful for the Apple Watch Ultra, which supported me throughout the training process. I documented my progress in a journal app, noting significant improvements in my fitness metrics.
Key Insights:
- Body Weight: Dropped 12 kg.
- VO2 Max: Increased from 38.9 to 42.0.
- Average Pace: Improved from 8:48" to 7:45" per kilometer.
Takeaways for New Runners: - Ensure your watch band fits snugly during workouts. - Monitor your Training Load and adjust your effort ratings. - Incorporate cheat days to prevent burnout. - Prioritize sleep quality and duration for optimal recovery.
Conclusion: What Needs Improvement
While the Apple Watch has been an invaluable asset in my fitness journey, there are areas for improvement, such as refining the effort rating calculations and enhancing the user interface for training load management.
In the end, my Apple Watch has not only guided me through my first half-marathon but has also transformed my lifestyle, encouraging me to stay active and healthy.
If you've read this far, thank you for joining me on this journey! I look forward to continuing my fitness adventure with my Apple Watch, discovering new challenges and achievements along the way.