My Road to TOWaterfront 42K
Pre-run fueling was a Maurten Mix 320 about 90 minutes before start. I carried Gel 160s and SaltStick caps, planning steady intakes. DrumBuddy set the cadence beats in the 153–162 BPM range to keep me honest.
The early miles rolled steady in low Z2, heart rate calm despite the rolling elevation. Wildlife highlight: a Wily Coyote sighting mid-route – kept me sharp. The mantra was: “The Beat is the Master – I tell YOU what to do, legs!”
I hit the final MRP block with confidence, maybe too much – legs went aggressive, and I had to cut it short. Still, the effort showed I can lean into race-pace effort late in long runs without losing form.
What the Numbers Say
| Metric | Value |
| Duration | 2:38:47 |
| Distance | 22.1 km |
| Avg Pace | 7:12 /km (11:36 /mi) |
| NGP | 7:01 /km |
| Calories | 1,863 kcal |
| Elevation Gain/Loss | 338 m / 343 m |
| rTSS / hrTSS | 216 / 166 |
| IF (pace/HR) | 0.85 / 0.74 |
| Heart Rate (Avg/Max/Min) | 144 / 161 / 93 bpm |
| Pa:HR | 9.4% |
| Cadence (Avg/Min/Max) | 165 / 102 / 182 spm |
| VAM / VAM W/kg | 128 m/h / 0.64 |
Coach’s Corner
Execution vs plan
Planned: 2:45 with a capped 15-min MRP finish. Executed: 2:38 with an MRP push that overshot slightly. The main body stayed true to Z2.
Performance quality
High-quality aerobic work across 22 km with hills and a strong closing effort. The overshoot in the MRP block added intensity but showed confidence and strength.
Advisability
Overshooting wasn’t strictly advisable – but in training, it provided a stimulus without breakdown. Good for fitness, but a reminder to practice restraint for race day.
Efficiency check
Pa:HR at 9.4% is higher than ideal, but context matters: hilly route and late-race effort explain the drift. HR averages remained well below Georgina Half levels, showing better aerobic control.
Hilliness impact
+338 m gain nearly doubled Georgina’s elevation. It inflated Pa:HR and added muscular strain, but confirmed climbing strength is holding.
Takeaway
A productive long run showing fitness gains, confidence, and durability. Next step: refine pacing discipline at MRP so the marathon finish is strong, not forced.
Conclusion
A run that delivered aerobic conditioning, climbing strength, and race-pace exposure. The mantra carried me, and the Wily Coyote cameo added flair.
Another brick in the Peak Phase wall – each one stacking toward TCS Waterfront.