A muscular middle-aged Black man runs away from the camera on a sunlit path, with both calf muscles highlighted in red heart-shaped overlays to symbolize the “second heart” concept.

The Calf Muscle: Your Second Heart (And Why You Should Train It Like One)

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🏁 The Forgotten Heart The calf muscle is often called the “second heart.” Sounds poetic, but it’s backed by hard physiology: when your calves contract, they pump blood back up toward your heart, improving circulation, preventing blood pooling, and even helping with recovery. But here’s the part we often miss: We intentionally train our primary […]

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The Calf Muscle: Your Second Heart (And Why You Should Train It Like One) Read Post »

Longevity, Recovery, Strength & Stability
Heart rate zone chart showing 87.6% of run time in Zone 2 and 12.1% in Zone 1 during a Zone 2 easy run on July 22, 2025.

Zone 2 Easy Run – Building Consistency One Step at a Time

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Road to TCS TO Waterfront 42K – 2025 Today was Build Phase 1 / Week 3 / Run 1-a 30-minute Zone 2 easy run. I’ll admit it: my head was already thinking about tomorrow’s time trial. But I reminded myself that every run deserves presence, not just the ones with the word “test” in them.

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Daily Run Log, Training Phase: Build, Zone 2 Training
Comic-style illustration of a middle-aged African-American man wearing a blue cap and black tank top, intently examining his smartwatch on his left wrist. The watch face displays exaggerated, complex metrics and formulas like "Pace 5:56," "140 BPM = 2.94 mi," and a mix of mathematical symbols. The man looks puzzled, his brow furrowed, with one arm raised naturally in front of him. The background is a muted yellow, emphasizing the contrast between human expression and overwhelming data.

Smart Devices, Dumb Trust? Relearning to Feel in a Data-Driven World

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I’m a tech-head.I train with Alpha & Beta binaural beats.I fine-tune cadence using DrumBuddy loops.I wear a chest strap and drill down into metrics like rTSS, Pa:HR, and IF. But sometimes I run, feel amazing-and my watch says I shouldn’t. The Metrics Paradox Trusting your body vs smart devices is one of the most important

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Smart Devices, Dumb Trust? Relearning to Feel in a Data-Driven World Read Post »

Data & Recovery, Mindset & Motivation
Comic-style illustration of a heat-adapted runner locked in the Zone, embodying mid-summer grit and aerobic flow.

Weekly Recap: Heat Warnings, Heart Rates, and Hard Truths (July 7–13, 2025)

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Resilience in the Heat This week tested everything: pacing discipline, hydration smarts, mantras, and heat adaptation. From a rocket-fueled progression run to a long Zone 2 slog under heat warning skies, it was a clinic in listening to the body – and a quiet triumph in staying upright, focused, and unshaken when conditions tried to

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Weekly Recap: Heat Warnings, Heart Rates, and Hard Truths (July 7–13, 2025) Read Post »

Weekly Recap

Thought of the Day:  I Feel GREAT
 But My Watch Says I Shouldn’t!

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“What do I trust – my heart rate monitor, or my own body?” Today’s Easy Run felt light, fluid, and strong. My breathing was controlled. My mind was calm.But my watch? It claimed I was running hotter than I felt. This isn’t the first time my perceived effort (RPE) and heart rate haven’t seen eye

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Thought of the Day:  I Feel GREAT
 But My Watch Says I Shouldn’t! Read Post »

Running Journey
Comic-style illustration of a meditating Black runner in a yellow tank top, floating cross-legged above a running track, eyes closed with a glowing third eye.

My Mantras and My Marathon

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I didn’t set out to become a mantra guy. But somewhere between sweaty early runs and the quiet rhythm of my breath, something clicked. “Relax, Light Feet.” On race day at the Georgina Spring Fling Half Marathon, it became, “Come on, Come on, Come on.” Lately, it’s “I’m a marathoner – breathing easy.” These words

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Marathon Journey, Mindset & Motivation, Training Tips
A stylized digital illustration of a fit male runner mid-stride on a quiet suburban crosswalk, wearing a dark running outfit and cap, sipping pink hydration from a bottle under a clear blue sky. Trees and street signs frame the scene, evoking an early morning long run.

đŸ—“ïž Weekly Recap – June 30 to July 6, 2025

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Build Phase 1, Week 1 – My Road to TCS Toronto Waterfront Marathon 🏁 Week Overview Cutback complete — Build begins.This week closed out the final phase of Base 2 and laid the groundwork for entering Build Phase 1. With summer heat on the rise, I focused on heart rate control, fueling precision, and strategic

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đŸ—“ïž Weekly Recap – June 30 to July 6, 2025 Read Post »

Weekly Recap

Heat Adaptation for Runners: When Fuel Fights Back

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Every runner has a story of the run that almost ended them. Mine? It involved heat, a long route, and a handful of innocent-looking pitted dates. I was trying to fuel naturally—something light, portable, and carb-rich. Dates had served me well before. But on this scorching summer run, they morphed into gut grenades. Within minutes,

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Heat Adaptation for Runners: When Fuel Fights Back Read Post »

heat adaptation, nutrition for running in the heat

Thought of the Day: Why Are My Race Predictors So Far Off?

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🧠 Conundrum of the Day, Actually This morning’s puzzle: Garmin thinks I can run a sub-2-hour half. Strava says 2:20+. That’s a pretty wide gap. Who’s got the better crystal ball? One’s using physiology and VO2 max. The other is watching my pacing. Both are helpful, but neither feels quite right. Naturally, I fed the

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Thought of the Day: Why Are My Race Predictors So Far Off? Read Post »

Running Journey
Vintage comic-style illustration of Plus50Fit avatar with medium-brown skin, salt-and-pepper beard, Goodr sunglasses, running cap, and Shokz headphones, scratching his chin with a perplexed expression. Thought bubbles show Garmin and Strava logos, representing confusion over race predictions.

Why are My Garmin and Strava Race Predictors so far off? I asked AI.

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The Conundrum That Sparked a Deep Dive You lace up, track your training, put in the klicks or miles, and check your devices hoping for some feedback. And then you see it: your Garmin race predictor says you could run a sub-2 hour half marathon, while Strava suggests you’ll be closer to 2:20. So who’s

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Why are My Garmin and Strava Race Predictors so far off? I asked AI. Read Post »

Running Journey
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