I Thought VAM Was Just for Cyclists! I used to scroll past that number in TrainingPeaks. VAM? Isn’t that some kind of Tour de France thing? Turns out, VAM (Vertical Ascent in Meters per Hour) is one of the most underrated metrics for runners – especially if you train on hills. It’s a direct indicator […]
🧠 Thought of the Day – August 1, 2025 Read Post »
Thoughts of the Day
Sore legs. Foggy brain. But I showed up. Even when you’re in the zone, your legs don’t always get the memo. On July 30, 2025, I headed out for a Zone 2 easy run with heavy legs and even heavier eyelids. What should’ve been a smooth recovery effort turned into a test of grit, reminding
So Sleepy, So Sluggish… Still in the Zone Read Post »
TCS Toronto Waterfront 42K
The part of the run where the data dipped and the insight deepened. A moment of pause. A walk break. A few beats missed. And then: clarity. Z4 didn’t go to plan-but that’s where the real learning lives. On July 29, 2025, I set out for a structured progression run with precision in mind: The
What a Stumble in Z4 Taught Me About the Bigger Picture Read Post »
Running Journey
It didn’t go to plan. It went to progress. This morning’s progression run had all the makings of a challenge – from the structure to the fueling strategy. I was dialed in from the start with beats, carbs, and cadence in sync. But as any runner knows, it’s not always about sticking the landing –
Progression Run – July 29, 2025 | Build Phase 2 / Week 1 / Run 1 Read Post »
Running Journey
Build Phase 1 / Week 3 – Road to TOWaterfront 42K It’s not every training week that comes wrapped in lake breezes, island hopping, and cruise ship crowds-but that’s exactly what Week 3 delivered. With five solid runs, a few sweaty breakthroughs, and one stunning Parry Sound backdrop, this week was both a physical push
Weekly Recap – July 22 to July 27, 2025 Read Post »
TCS Toronto Waterfront 42K, TOWaterfront42K, Weekly Recap
Build Phase 1 / Week 3 / Run 5 – Road to TOWaterfront 42K Setting the Scene Another Sunday, another heat warning. An hour before heading out, I downed a Maurten Solid 160, then began sipping Nuun in preparation for what I knew would be a sweatfest. I brought a full 500ml bottle with me
Aerobic Endurance in Summer Heat – July 27, 2025 Read Post »
TCS Toronto Waterfront 42K, TOWaterfront42K
Build Phase 1 / Week 3 / Run 4 – Road to TOWaterfront 42K Setting the Scene About an hour before my run, I chomped down a Maurten Solid 160 – still my favorite brick of engineered energy. I also began sipping Nuun, which is basically on autopilot for me at this point. I’m fairly
Aerobic Endurance in Parry Sound – July 26, 2025 Read Post »
TCS Toronto Waterfront 42K, TOWaterfront42K
Build Phase 1 / Week 3 / Run3 – The Road to TOWaterfront 42K Setting the Scene With my new pace and heart rate zones dialed in, I was feeling ready to rip. My wife and I were on a mini vacation in Parry Sound, but the training plan doesn’t pause for pretty scenery –
Speed Workout in Parry Sound – July 25, 2025 Read Post »
TCS Toronto Waterfront 42K
Road to TCS TO Waterfront 42K – 2025 My eagerly awaited July 23 Time Trial has arrived, and it did not disappoint. I actually slept rather well, considering I tossed and turned a bit, always waking up to thoughts of my route and performance goals. I had high hopes of hitting 5:35/km or faster, and
Time Trial – July 23, 2025 Daily Run Log Read Post »
Time Trials
🏁 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
The Calf Muscle: Your Second Heart (And Why You Should Train It Like One) Read Post »
Longevity, Recovery, Strength & Stability