Judd Spitzer

Category: Running

  • 🗣️ Wait… What Is  Zone 2 and Why Is Everyone Talking About It?

    🗣️ Wait… What Is  Zone 2 and Why Is Everyone Talking About It?

    So, it’s weird, right? All of a sudden there’s this huge wave of people on the internet talking about Zone 2 training, and if you’re like I was, you’re thinking:

    “What the heck is that all about?”

    The way I stumbled into Zone 2 was kind of accidental.

    I’d been using my Nike Run Club app for a while, usually guided runs with my Apple Watch. Coach Bennett’s voice in my ear, keeping me going. It’s a great system. But after a while, I wanted more than just “distance” and “pace” — I wanted to actually understand my performance. So I started taking screenshots of my stats after every run with my iPhone and poking around for patterns.

    That’s when ChatGPT said:

    “You should try doing your runs in Zone 2.”

    I laughed. I mean… who lets a computer coach them on running?

    But then I did the research — and yeah, turns out, it was right.

    💡 The Zone 2 Revelation

    Zone 2 is the sweet spot for endurance training. It’s where your heart rate is elevated but still aerobic — which means your body is burning fat, not gasping for air. If you’re looking to improve your long-distance performance (or even just feel better running), this is where you want to hang out.

    Before Zone 2, my typical run was a quick 5K or maybe 35 minutes on a good day. I thought I was doing fine. But get this — I almost never closed my Apple Watch rings with a run alone. It wasn’t long enough.

    Then came the mental shift:

    Zone 2 isn’t about distance — it’s about time and heart rate.

    The gold standard? 45–90 minutes in Zone 2.

    That was a game-changer.

    No more chasing miles. No pressure on pace. Just me, my legs, my breath… and keeping my heart rate in check.

    I started walking when it spiked too high. I listened more to my body and less to my watch. And something beautiful happened — I could go farther. And I wanted to.

    That 8-mile run I used to dread? It’s now a regular, even relaxing effort. My minimum run these days is about an hour. I don’t even think in terms of miles anymore — I think in minutes and zones.

    🏁 Fast Forward: I’m Now Six Weeks In

    I’ve stuck to mostly Zone 2 runs — with a few fun speed sessions at the local track — and I’m seeing real gains.

    Here’s what I’m going to show you:

    • 🧠 A simple guide for how you can find your Zone 2
    • 📊 My personal data from recent runs
    • 🔗 Links to legit experts who break it all down even more

    Let’s dive in. 👇

    🧮 How to Find Your Zone 2 (And Let Your Watch Help)

    Here’s the cool part: you don’t need a lab or fancy equipment to get started.

    💭 The Easy Estimate:

    Take 220 minus your age = max heart rate

    Zone 2 = 60–70% of that number

    If you’re 55 years old:

    • Max HR = 165 bpm
    • Zone 2 = 99–116 bpm

    This works for most people as a starting point. But here’s the thing — a lot of us overestimate how hard we can go. If your Zone 2 run feels like a tempo workout, it’s probably too fast.

    📲 Let Your Watch Be Your Coach

    Most smartwatches (Apple Watch, Garmin, Coros, etc.) will:

    • Estimate or allow manual setting of your heart rate zones
    • Show real-time heart rate with zones color-coded
    • Track how much time you spend in each zone
    • Alert you if you go too high

    💡 Pro Tip: Customize your heart rate zones in your watch settings if you know your true max or threshold.

    And if you want to get more precise:

    • Some athletes do lactate threshold tests
    • Or use the MAF method: 180 − your age = max aerobic HR

    But honestly? The best rule is:

    If you can talk comfortably while running — you’re probably in Zone 2.

    📊 My Zone 2 Results: Real-World Progress

    So here’s the fun part — the actual data from my past few runs.

    DateDistanceAvg PaceAvg HRZone 2 TimeWeight
    June 226.2 miles12:20/mi133 bpm~50%145.6 lbs
    July 15.2 miles11:35/mi124 bpm44:35 (Zone 2)143.6 lbs
    July 108.0 miles12:18/mi127 bpm57:19 (Zone 2)143.4 lbs

    🔥 Key takeaways:

    • I’m running faster… at a lower heart rate
    • Weight is trending down naturally
    • My recovery is faster and my energy’s higher
    • I’m finally building real endurance — without burning out

    🛣️ So… What Comes After Zone 2?

    Once you’ve built that aerobic base (usually 6–12 weeks of consistency), you can layer in intensity. Think of Zone 2 as the foundation. Here’s what comes next:

    🚦 The Build-Up Plan:

    1. Strides: 4–6 x 20s accelerations at the end of easy runs
    2. Threshold Work: 10–20 mins at “comfortably hard” effort (Zone 3–4)
    3. Speed Intervals: like 400m or 800m repeats in Zone 4–5
    4. Race Prep Blocks: combine all systems (aerobic + anaerobic)

    🧠 Want to learn more? Check these out:

    Behind the Paywall:

    Zone 2 Running: A complete beginner’s guide

  • runDisney Disneyland 2025 Recap

    runDisney Disneyland 2025 Recap

    Last weekend, I participated in the Disneyland Dumbo Double Dare, a two-race challenge consisting of a 10K through California Adventure and Disneyland, followed by a half marathon that extended through the parks and the streets of Anaheim.

    I had an amazing time, but it was definitely a challenge, especially since I’m not a fan of cold weather. Some people laugh when I say 44°F is cold, but for a Floridian, it definitely is! I layered up, but the chill still got to me.

    In terms of preparation, I had trained well for the weekend, though in hindsight, I probably should have scheduled my longest run one week prior instead of two. I felt ready to perform better, and overall, I was in the same zone as past runs. However, I was aiming for a sub-2:15 half marathon, and a few small factors slowed me down. I usually don’t stop for photos, but I had to take a bathroom break in both races, and I also paused to adjust my shoes during the half. On top of that, Disneyland’s course is more challenging than Disney World’s, with more hills, twists, and turns.

    What I Loved About the Race

    The corral system was fantastic, there were no staggered heats, so once your corral was up, everyone started together. This made for a smoother, more efficient start.

    The course design was well thought out, with plenty of water stations along the way.

    The race itself was so well organized that there’s very little to critique!

    Room for Improvement

    The pre- and post-race party could have been better, especially with more character interactions like at Disney World. Adding character meet-and-greets would enhance the experience for those who don’t stop during the race but still want that Disney magic moment.

    Other than that, it was a fantastic event, and I had a great time!

  • Running to Race

    Running to Race

    I consider myself an average runner. I’m not fast, but I’m not slow either. I just get the job done. My average pace for a 10K is usually around a 10-minute mile, depending on where I’m at in my training. Sure, I’ve had faster races and slower ones too, but the most important thing isn’t the race—it’s the training that gets you there.

    I’ve trained in a variety of ways, from running daily to limiting myself to just three runs a week. Here are some thoughts on training and conditioning for races. Of course, your mileage may vary, and I’m not a certified trainer—this is just my personal experience.

    Prioritize Your Health

    First and foremost, your health comes first. Starting a training program recklessly and getting injured won’t do you any good—physically or mentally. Listen to your body and ease into your routine to prevent setbacks.

    Walking is a Great Start

    If you’re new to running, start by simply getting off the couch and walking. Apps like Couch to 5K can help you build up gradually without overwhelming you. There’s no need to sprint out of the gate—progress at your own pace.

    Don’t Underestimate Cross-Training

    Running is an excellent cardio workout, but it’s not the only form of exercise that benefits runners. Strength training, toning, and other forms of cross-training can help you build muscle and improve overall fitness. At 55, I’ve discovered that cross-training has helped me in ways I never expected. It not only strengthens your body but also provides a much-needed break from the repetitive impact of running, helping you recover better.

    Stretch More

    Stretching is critical, even if it’s something many runners (including myself) tend to skip. Programs like Apple Fitness+ offer guided cool-downs that I’ve found invaluable, especially after other workouts like rowing, spin, or strength training.

    Stretching helps loosen tight muscles, improves flexibility, and reduces the risk of injury. After long runs, your muscles need to recover and be re-nourished, so don’t neglect this step. Refueling after a workout is also essential to prepare your body for your next session.

    Find Motivation and Accountability

    Sticking to a routine is hard, especially if you’re not part of a running group or community. A running buddy or even a non-runner accountability partner can make a big difference. Sometimes, all it takes is someone checking in to keep you motivated.

    Racing as a Celebration

    This week, I’m running two back-to-back races: the Disneyland 10K and half marathon, part of the Dumbo Double Dare series. I’m super excited to run through Disneyland and California Adventure Park—it’s a great way to celebrate all the effort that goes into training.

    As Coach Bennett from the Nike Run Club app says: “We don’t race to prove we are runners. We race to celebrate we are runners.” That mindset perfectly captures why I run races like RunDisney.

    If you haven’t had the chance to participate in a Disney race, consider adding it to your bucket list. Yes, it’s pricey, but the experience is magical. Living in the Orlando area makes it easier for me, but even if you’re far away, it’s worth the trip.

    The Joy of the Running Community

    Beyond Disney races, I’ve done countless others, from short sprints to marathons. Each race presents its own challenges and rewards, from speed workouts to beach runs. The camaraderie among runners is one of the best parts of the sport.

    Runners don’t see each other as competition. We’re a community, supporting one another to do our best. Whether you’re racing against the clock or just enjoying the journey, your fellow runners will cheer you on every step of the way.

    So, lace up your shoes, find your routine, and celebrate what it means to be a runner. Every step you take is a victory—enjoy the journey!

  • Sunrise in Cocoa Beach

    Sunrise in Cocoa Beach

    Spring Break is happening

    It’s starting. Spring break is happening all over the place and Cocoa Beach is no exception. We are experiencing a lot of crowds, but people still don’t wake up early to watch the sunrise. For those of you sleeping in, good morning. Here are a few moments of quiet that you missed.

  • Fitness Challenges

    How are you keeping your fitness in check during the home quarantine? Are you getting out for a walk or a run? Are you doing activities with your TV, such as Yoga, Crossfit, or maybe using something like a WiiFit? Whatever you do, I hope that you are motivated to keep moving.

    Social Running in Port Canaveral

    Social Running

    I think that one thing that has motivated me as a runner is social running. Before we were lockdown in our homes, I was out one to two nights a week, running with friends. There are social groups for running. We joke, they are drinking clubs with running problems. Socialized fitness activities can bring a person a lot more than just a good workout. These types of groups create an atmosphere that allows us to develop healthy exercise habits depending on how you leverage it.

    Not Just for the Social

    One thing that I experience in the beginning of being part of a running club was that these folks were actually training. They weren’t just getting out for a quick 5K, drinking a beer and going home. Many of these people are serious about doing more. As you talk to people, they are concerned about their performance, their health, injuries, and they are COMPETITIVE.

    It is pretty typical to hear someone during the cooler race season months to say, what race are you running this weekend? Are you doing that 5K or 1/2 Marathon? What was your time? Did you get a PR (Personal Record)? What do you eat before you run? What kind of shoes do you like? The questions go on and on, and before you know it, you are part of a community.

    Over the last decade, the idea of an individual getting personal electronic metrics has taken off. The first device I had was an iPod with a pedometer in my shoe that counted steps that connected with a system that Apple and Nike developed known as Nike+. I’ve been doing that system for a long time and found that there were a lot of other people using the system as well. It’s come a long way, and is now software based using GPS and gyros built into phones and watches, particularly the Apple Watch.

    This all brings me back to my friends in my running group.

    A Little Friendly Competition

    Since we are all “Social Distancing” or really physical distancing and not meeting up like we used to until this virus threat passes, I decided to employ a feature on the Apple Watch that allows for a 7-Day competition with friends that have Apple Watches.

    Apple Watch Activity

    You can see this week I have three competitions going with various days left of the competitions. You score up to 600 points per day. Both people can get the 600 points. There are three rings of activities that you try to close and exceed as you can see.

    Move Goal

    You set your move goal, and each person can have their own personal move goal. This determines your active caloric burn beyond your resting calorie burn. So as you are more active throughout your day you can get Move Calories. As of right now I’ve gotten 82% of my goal. When I reach my goal, I will get 100 points. Double that goal and get 200 points.

    Exercise Goal

    Here is where everyone is equalized. 30 minutes is the goal for 100% exercise for the day. That will get you 100 points. You can exercise however works best for you. Do Yoga, Walk, Run, Bike, Swim, Kayak, you name it. Every 30 minutes of exercise will get you 100 points. Exercise for 1 hour, get 200 points and so on. Technically you could max out every day with 600 points on exercise alone, but you will mostly get 200 points just on your Move and Stand Goals. so if you exercise for an 1-1/2 hours a day, you should get close to getting all your points.

    Stand Goal

    The dreaded stand goal. There is this concept of move throughout your day. We tend to do our exercises and then be sedentary throughout the rest of our day. The stand goal gets you up once and hour and moving about. Step away from the computer and get that goal. Get 12 stands (once per hour), and you complete the circle. Also you get 100 points. If you do the math, you can get more than 100 points for stands, maxing out at 200 points for stands if you are up for 24 hours. Not likely for most people, but 18 hours isn’t unreasonable for many.

    Competition Keeps Us Moving

    So it’s this competitive nature that keeps us moving, keeps us stronger and healthier. It keeps us connected to remind us that we’ll all be running again soon, racing, training. No one hates to lose, but it’s all friendly. And that’s the spirit of this type of event. Get out there each day, do your best, and have fun.

    I hope that no matter what people are doing, they are moving around and staying active, even as people feel isolated in their homes. The opportunity to feel more connected is there for those who enjoy that. But no matter what, take some time out of each day to maintain your physical fitness.