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 pacing across all sessions.
Training Load Summary:
- Total TSS: 240
- Time in Zones: Emphasis on Z2 base and Z4–Z5 stimulus
- Key Themes: Heat adaptation, fueling under pressure, and mantra integration
🧨 Workouts: Tempo & Speed
📍 Tempo Run – July 2
Structured Set:
- 12-min warm-up
- 4 × 30-sec accelerations
- 2 × 7-min reps @ low Z4
- 2-min recoveries
- 5-min cool-down
What the Numbers Say:
- IF (pace): 0.91
- IF (HR): 0.78
- rTSS/hrTSS: 60 / 44
- Pa:HR: 7.80%
- Avg HR: 150 bpm | Max HR: 163 bpm
Takeaways:
✅ Executed confidently after a tough prior tempo
✅ Fueling on point with Maurten + Saltstick Fastchew
✅ Strong mental state: “I can do that” mindset paid off
✅ Mantras provided rhythm and control
⚠️ Slight HR lag on reps but well-managed with strategic pacing
📍 Speed Workout – July 4
Session Details:
- 10-min warm-up
- 4 × 30-sec strides (Z2→Z4)
- 4 × 2:00 @ Z5, 1:00 recoveries
- 5-min cool-down
What the Numbers Say:
- IF (pace): 0.97
- IF (HR): 0.79
- rTSS/hrTSS: 53 / 35
- Pa:HR: 7.85%
- Avg HR: 148 bpm | Max HR: 167 bpm
Takeaways:
✅ First time pairing strides and 2-min Z5 reps = powerful combo
✅ Leg turnover stayed strong (165 spm avg)
✅ RPE confirmed “hard but controlled” execution
✅ Pre-fueling gave solid energy return
💡 Strong neuromuscular priming heading into Build Phase
🧘 Easy & Long Runs: Building the Base
🟢 Easy Run – July 1
Stats: 30:20 | 4.10 km | 7:23/km | HR: 143 bpm | Pa:HR: 7.37%
Takeaways:
✅ Heat management strategy worked
✅ Fueling and electrolytes supported steady effort
✅ Pa:HR within tolerance for Z2
⚠️ HR trended toward top of zone due to humidity
💡 Pre-run mantra aligned with calm, progressive pacing
🟢 Easy Run – July 5
Stats: 31:10 | 4.61 km | 6:46/km | HR: 142 bpm | Pa:HR: 4.01%
Takeaways:
✅ Strong aerobic control post-speed day
✅ Cadence remained steady (166 spm)
✅ Breathing-focused mantra “Breathing easy” improved rhythm
💡 Confirms body is absorbing intensity without carryover fatigue
🟢 Long Run – July 6
Stats: 40:12 | 5.54 km | 7:15/km | HR: 140 bpm | Pa:HR: 6.31%
Heat Alert Conditions (22°C+ at start, 90% humidity)
Takeaways:
✅ Executed hydration + SaltStick Fastchews strategy flawlessly
✅ HR-based pacing overruled Garmin pace alerts — smart call
✅ Pa:HR showed aerobic efficiency under environmental load
💡 Walking for salt chew safety = smart adaptation, not weakness
💬 “Sometimes the win isn’t the pace – it’s the patience.”
📈 Weekly Reflections
This cutback week reinforced one key idea:
Training smart in tough conditions beats chasing metrics every time.
Mantras deepened their impact. Fueling felt automatic. Even in rising heat, aerobic stability remained solid, especially on July 5 and 6.
🔄 Recap, Recover, Relax & Ready
Next stop: Build Phase 1. More time in Z4–Z5, continued emphasis on aerobic durability, and refining how I handle heat with pace flexibility.