Author name: p50f

Me, Intervals & I – Peak Phase 1 | Week 1 | Run 1

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My Road to TOWaterfront 42K Me, Intervals & I. We’re moving into Peak Weeks. Race day is ever closer. I always enjoy short intervals – legs turning over in concert with Drum Buddy beats. Let’s go! 📊 Metrics at a Glance 📦 What the Numbers Say 🧢 Coach’s Corner Execution vs PlanPlanned as 12 min […]

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Me, Intervals & I – Peak Phase 1 | Week 1 | Run 1 Read Post »

Peak Phase, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K

Weekly Recap – Build Phase 3 | Week 3 (Sept 2–7, 2025)

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My Road to TOWaterfront 42K The final week of Build Phase 3 is in the books. Five runs, each carrying its own lessons, stitched together into a solid block of aerobic and threshold work. This week reminded me of the balancing act between restraint and readiness: respecting downgraded Z2 ranges, while holding original threshold paces

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Weekly Recap – Build Phase 3 | Week 3 (Sept 2–7, 2025) Read Post »

Marathon Training 2025, TCS Toronto Waterfront 42K, TOWaterfront42K, Weekly Recap

That’s a Wrap! – Build Phase 3 | Week 3 | Run 5

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My Road to TOWaterfront 42K That’s a wrap on Build Phase 3 | Week 3 long run. I can feel the magic happening – the adaptations. Or is it all in my mind? Either way, this closed the week cleanly. Next up, Peak Phase 1! 📊 Metrics at a Glance 📦 What the Numbers Say

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That’s a Wrap! – Build Phase 3 | Week 3 | Run 5 Read Post »

Build Phase, Fitness After 50, Fitness After 60, Long Run, Marathon Build, Marathon Training 2025, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K

Bit O Spice – Build Phase 3 | Week 3 | Run 4

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My Road to TOWaterfront 42K This workout got bumped ahead because I had rescheduled workout 1 (Run 2). I figured 4 runs in a row during an Active Recovery week wouldn’t hurt – only time will tell. Job done! 📊 Metrics at a Glance 📦 What the Numbers Say 🧢 Coach’s Corner Execution vs PlanAn

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Bit O Spice – Build Phase 3 | Week 3 | Run 4 Read Post »

Build Phase, Fitness After 50, Fitness After 60, Marathon Build, Marathon Training 2025, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K

Morning Runs Are the Best – Build Phase 3 | Week 3 | Run 3

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My Road to TOWaterfront 42K Nothing to see here, just me out on a cool September morning, building that Endurance Engine. Still, it took some discipline to stick with my downgraded Z2 paces – even with the temptation to creep faster. I kept a close eye on my HR and let the morning do its

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Morning Runs Are the Best – Build Phase 3 | Week 3 | Run 3 Read Post »

Build Phase, Marathon Build, Marathon Training 2025, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K

Struggle Fest – Build Phase 3 | Week 3 | Run 2

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My Road to TOWaterfront 42K Whoot! I was looking forward to this Threshold Pace & HR Test. I even took an extra rest day, so I felt pretty good going in. But… I had my usual pre-run noshes – white bread and jam – but, and it’s a big BUT, I didn’t heed the coach’s

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Struggle Fest – Build Phase 3 | Week 3 | Run 2 Read Post »

Build Phase, Fitness After 50, Fitness After 60, Marathon Training 2025, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K
Bar chart comparing race predictions from Garmin, Strava, and Plus50Fit across 5K, 10K, Half Marathon, and Marathon distances. Y-axis shows predicted pace in minutes per kilometer, with Garmin fastest, Strava slower, and Plus50Fit slowest at longer distances.

🏁 Race Warmups & Strategies for 5K, 10K, Half & Full Marathons | Garmin vs Strava Predictor Tested

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Coach: Every race demands something different from your body and mind. A 5K burns from the gun, while the marathon punishes the impatient. Warming up correctly sets you up to perform – and pacing wisely keeps you strong through the finish. P50F: At 66, I’ve learned that warmups are about balance. Too little, and my

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🏁 Race Warmups & Strategies for 5K, 10K, Half & Full Marathons | Garmin vs Strava Predictor Tested Read Post »

Marathon Training, Race Day Strategies, Race Training, TCS Toronto Waterfront 42K, TOWaterfront42K

Easy 30 – Build Phase 3 | Week 3 | Run 1

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My Road to TOWaterfront 42K No fanfare today – just a steady 30 minutes. I’ve got my eye on the upcoming Fitness Test (Threshold Pace and HR), but for now, this run did the job. I felt strong. I can sense the fitness building. 📊 Metrics at a Glance 🧢 Coach’s Corner Execution vs PlanPlanned

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Easy 30 – Build Phase 3 | Week 3 | Run 1 Read Post »

Build Phase, Fitness After 50, Fitness After 60, Marathon Training 2025, TCS Toronto Waterfront 42K, TOWaterfront42K
Vintage comic-style collage of Plus50Fit avatar with medium-brown skin, salt-and-pepper beard, Goodr sunglasses, running cap, and Shokz headphones, running in two scenes: left in a yellow shirt on a misty path, right in a blue shirt on rolling hills at sunrise, with a central vignette close-up of feet showing cadence rhythm lines.

Weekly Recap – Build Phase 3 | Week 2 (Aug 25–31, 2025)

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My Road to TO Waterfront 42K This week was all rhythm, range, and recovery. From aerobic ease to marathon pace surges, each run delivered a lesson in consistency. Now it’s time to tilt the overstress meter to rest-Active Recovery awaits. Weekly Workouts Summary 1. Zone 2 Aerobic Endurance Run – Aug 26 Today’s workout was

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Weekly Recap – Build Phase 3 | Week 2 (Aug 25–31, 2025) Read Post »

Marathon Training 2025, TCS Toronto Waterfront 42K, TOWaterfront42K, Weekly Recap
Vintage comic-style illustration of Plus50Fit avatar with medium-brown skin, salt-and-pepper beard, Goodr sunglasses, running cap, and Shokz headphones, running a long Zone 2 run on a misty country path, wearing a blue shirt, navy shorts, turquoise shoes, and Garmin on left wrist, with rolling hills and golden morning light in the background.

Long Run – Build Phase 3 | Week 2 | Run 5 – August 31

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My Road to TOWaterfront 42K That’s a wrap on Build Phase 3 | Week 2. Up next, a well-deserved “Active Recovery” week which also includes a time trial. I wonder what torturous paces await? But I digress. Let’s begin with my pre- and in-run nutrition. About 1½ hours before, I had my 2 slices of

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Long Run – Build Phase 3 | Week 2 | Run 5 – August 31 Read Post »

Marathon Training 2025, TCS Toronto Waterfront 42K, TOWaterfront42K
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