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 set up as a classic aerobic endurance session in low-to-mid Zone 2. Nothing flashy-just steady KMs to keep the aerobic engine humming.
What the Numbers Say: Controlled rhythm, efficiency intact on climbs, cadence locked at 167spm – this was foundational Z2 work done right.
Coach’s Corner: Cadence anchoring remains your secret weapon-holding perceived effort steady even when numbers pinch. This session was a quiet win for aerobic consistency.
2. Progression Run – Aug 27
Another late start. Beef cheeseburger, bread & jam, Maurten Mix 160, Gel 160 at 18–20min. Drum Buddy beats guided me until fatigue cut the session short at 45min.
What the Numbers Say: Aerobic hold was strong (Pa:HR 7.43%). Rhythm consistent, fatigue clearly muscular-not systemic. Efficiency remained intact despite load.
Coach’s Corner: Mechanical wear, not aerobic failure, was the limiter. That’s growth. This run taught you another tool: listening to muscular signals when aerobic reserve is strong.
3. Marathon-Pace Efforts – Aug 29
Marathon pace run on a cool misty morning. Gel ingest on cue. RPE felt higher but Pa:HR reassured – “It looks how I felt!”
What the Numbers Say: Pa:HR just 2.5%-elite-level stability. Cadence steady, propulsion in check. Technique held pace.
Coach’s Corner: This one validated everything-form, rhythm, cool conditions, and mental composure. Your aerobic engine wasn’t just holding-it was leveling up.
4. Easy Run – Aug 30
Late, restful start. Minimal prep: SaltStick, Nuun sips. Drum Buddy + playlist kept rhythm. Noticed odd Pa:HR values in Laps 1 & 3.
What the Numbers Say: Mild Pa:HR drift, but overall cadence strong. A textbook steady recovery run-efficiency mostly intact.
Coach’s Corner: No alarms here. Your warm-up heart drag smoothed out quickly. Cadence consistency on rolling terrain is reinforcing aerobic base, not eroding it.
5. Long Run – Aug 31
Two slices bread with jam, Maurten Mix 320, gels every 40 minutes, SaltStick & Nuun on board. GPS annoyed, but cadence saved the day.
What the Numbers Say: Pa:HR 6.1% over 2h+, with 630m of climbing – outstanding aerobic output under load. Rhythm steady at 164spm.
Coach’s Corner: You closed the week with strength without strain. Fueling, pacing, and rhythm all landed beautifully. This is real Build Phase work, done right.
Weekly Conclusion
You logged five sessions that bore the hallmarks of Build Phase 3: aerobic consistency, rhythm discipline, and form-driven effort. Not one session was undone by pace, fueling, or cardio crumble. This week deposits fitness quietly and builds confidence.
Now: recover, reset, repeat.