The Power of a Good Mantra Running is as much a mental game as it is a physical one. Whether it’s during a grueling interval session or the last stretch of a long run, the words we tell ourselves shape our performance. Some runners repeat classic phrases like “Smooth and Strong” or “One Step at […]
Lock In & Let Go: How Rhythm & Mantras Elevate Your Runs Read Post »
Performance Optimization, Running Mindset, Training StrategiesExecution & Reflections: I eagerly anticipated this workout and felt confident going in, expecting to outpace the prescribed 5K race pace. I figured I could sustain around 5:45/km for the intervals—let’s see how that played out. 🚀 Leg turnover was ON POINT early on. My new Altra Experience Flows had me feeling like a rocket.
03/18/2025 Training Log – 800m Repeats: Rocket Boosters & A Hard Stop Read Post »
Interval Training, P50F Training Log, Speed WorkEmbrace the Moments: Finding Balance in the In-Between What a powerful week. I hit all my targets—volume, HR, paces. But the biggest win? Realizing that the magic isn’t just in the highs or the lows—it’s in the moments between. This week wasn’t just about nailing workouts (which, let’s be honest, I did 💪). It was
Recap, Recover, Relax & Ready – Week 9 (March 10-16, 2025) Read Post »
Recap, Recover, Relax & Ready, Running Mindset, Weekly RecapExecution & Reflections: The treadmill met my new Altra Experience Flows today—and together, we had a 53-minute test drive. My trusty drumtrack kept me on point, starting at 145 BPM and incrementing by 1 BPM every 10 minutes. It was a smooth session, and best of all, I kept my HR mostly in Zone 2—Yay
03/16/2025 Training Log – Conveyor Belt Chronicles: A Treadmill Test Drive Read Post »
Easy Runs, P50F Training Log, Strength TrainingExecution & Reflections:I swapped tomorrow’s scheduled long run to today to sidestep the forecasted torrential downpour (and more importantly, avoid 100 minutes on the treadmill—because, really, no thank you). I divided the run into 4 x 25-minute segments on my Garmin, which added a fun structure to the session. But the real game-changer? A drum
03/15/2025 Training Log – Embrace the Moment: 100 Minutes in the Groove Read Post »
Long Runs, Mindful Running, P50F Training LogExecution & Reflections:I am over the moon at how this workout unfolded. I followed my fueling protocol—the Maurten Solid was tasty, by the way! I think I now know what ‘comfortably hard’ means. At no time during the main workout segments did I consider my life’s choices. For every seeming ‘dud’ of a workout, there
03/13/2025 Training Log – Tempo Tango: 3 x 2 Miles in Sync Read Post »
Half Marathon Training, P50F Training Log, Tempo RunsWorkout: 🔹 27-Minute Progressive Ride 💥 Pre-Workout Fuel: 40g carbs (Maurten Gel 160) + Nuun hydrationAnother successful dizzy-free spin session! Turns out proper hydration and fueling make a difference—who knew? 😆 Feeling strong, steady, and ready to roll into the next challenge.
03/12/2025 Cross-Training Log: Spinnin’ Strong & Fueled Right Read Post »
Cross-Training, Fueling Strategies, Indoor Cycling, P50F Training Log, Training TipsFor years, I’ve relied on my trusty Garmin, heart rate zones, and meticulously planned paces to guide my training. Alerts would beep, stats would dictate effort, and the numbers would ultimately decide if a run was ‘good’ or ‘bad.’ But lately, I’ve been experimenting with something radical… Running by feel. I know, I know—sounds risky.
Runnin’ on Feel: Ditching the Data, Trusting the Stride Read Post »
Pacing Strategies, Running MindsetThe Execution:A bright, blue afternoon by the waterfront—just breezy enough to remind me it’s not quite spring, but at 7°C (feels like 2°C), I wasn’t about to complain. Though the prescribed pace for today’s intervals was 6:54/km, I ran largely by feel, aiming for a pace I could confidently hold for a 10K effort. Here’s
3/11/2025 Training Log – Drumming Up Speed by the Waterfront Read Post »
Interval Training, P50F Training Log, Pacing Strategies, Running by FeelFrom Icebergs to Breakthroughs: A Week of Wins This week had a bit of everything—speed, endurance, unexpected cross-training, and a whole lot of winter surprises. But no matter what Mother Nature threw my way, I kept pushing forward. Here’s how it all went down: Tuesday – IntervalsThe week kicked off with some structured speedwork. Short
03/10/2025 Weekly – Week 8: The Road to Georgina Spring Fling Half Marathon Read Post »
Pacing Strategies, Recap, Recover, Relax & Ready, Weekly Recap, Winter Running