Theme: Fuel, Fire & Flexibility This week tested everything: my legs, my lungs, my fueling plan—and most of all, my mindset. Coming off the heels of a breakthrough 3K Time Trial, I knew the paces would heat up. And they did. But what I didn’t expect was how much I’d learn from both the wins […]
Weekly Recap – Week 13 (April 7–13, 2025) Read Post »
Fueling Strategies, Natural Fueling, Rest & Recovery, Tempo Runs, Weekly RecapExecution & Reflections: After Wednesday’s Scotch Bonnet intervals, I wasn’t sure if I’d be recovered enough for today’s hot tempo session. Turns out, I might’ve been right. The day started with a meh energy level. Not exhausted, not buzzing—just… ho-hum. I fueled on schedule: Maurten Drink Mix 160 about 40 minutes before, pre-hydrated with Nuun,
04/11/2025 Training Log – Spice Meter Maxed: When to Push, When to Pivot Read Post »
Fueling for Runners, Fueling Strategies, Mental Training, P50F Training Log3K Time Trial Running Performance Workout Plan: Session Summary: I ran a strong 3K Time Trial this morning and hit nearly every note. Despite chilly temps and a pesky wind, I stuck to the plan and pushed through. Performance Metrics: Conditions: Fueling & Hydration: Gear Notes: Cadence & Mental Game: Reflections: I was excited but
04/06/2025 Training Log – 3K Time Trial: Steady Fire, Strong Finish Read Post »
Fueling for Runners, Fueling Strategies, Mental Strength, Mindset, P50F Training Log, Time TrialsExecution & Reflections: I felt confident going into today’s workout—probably a little too confident. My only real concern was that my eagerness might lead to pushing the pace too far beyond what was prescribed. (Spoiler alert: I kind of did.) I slept well and felt rested heading into the day. After Tuesday’s killer workout, I
04/03/2025 Training Log – Playing the Long Game (in Short Tempo Blocks) Read Post »
Fueling for Runners, Fueling Practice, Fueling Strategies, Mindset, P50F Training Log, Tempo RunsThis week served up some real attitude—blustery winds, tough intervals, and one beast of a treadmill run. The schedule was loaded, and while one session got scratched, every choice was intentional. With two quality workouts, a strategic rest day, and fueling insights galore, I’m wrapping Week 11 feeling proud, a little tired, and very ready
Week 11 Recap (March 24–30, 2025): Embrace the Wind, Respect the Rest Read Post »
Fueling Practice, Fueling Strategies, Recovery Strategy, Tempo Runs, Weekly RecapExecution & Reflections: This one was rough, no way around it. The wind—22.6 km/h SSW—was relentless, and somehow always against me. There was no tailwind reprieve, just like during Tuesday’s session. I started out strong—maybe too strong. My pacing in the first 3-mile block was closer to 6:25–6:35/km when I probably should have stuck to
03/27/2025 Training Log – We Are Not Amused (The Wind Is a Pain in the Glutes) Read Post »
Fueling Strategies, P50F Training Log, Tempo RunsWorkout Plan Main Set: Repeat 10–12 times:– 1 kilometre at 10K pace (target 6:54/km)– 2.5 minutes recovery (easy jog/walk) Fueling:– Pre-workout: 5 pitted dates + 500ml Maurten Drink Mix 160 (~30 mins prior)– During workout: Sips from 500ml Maurten Drink Mix 320 CAF 100– Target: 232 cal/hour from carbs Execution & Reflections I kicked things
03/25/2025 Training Log – Quads, Chaos & Comebacks Read Post »
Fueling Strategies, Interval Training, Mental Strength, P50F Training LogWorkout: 🔹 27-Minute Progressive Ride 💥 Pre-Workout Fuel: 40g carbs (Maurten Gel 160) + Nuun hydrationAnother successful dizzy-free spin session! Turns out proper hydration and fueling make a difference—who knew? 😆 Feeling strong, steady, and ready to roll into the next challenge.
03/12/2025 Cross-Training Log: Spinnin’ Strong & Fueled Right Read Post »
Cross-Training, Fueling Strategies, Indoor Cycling, P50F Training Log, Training TipsThe Plan:Easy Run. 30-40 Minutes: Pre-Workout Fueling: The Execution:I had a good low-carb breakfast before I locked in my run time, so I didn’t necessarily plan my pre-run meal with the usual precision. Once I set my run time, I opted for a quick dose of MCT oil and yogurt, then hit the road. With
3/08/2025 Training Log – Easy Peasy, Fueling Sleazy? Read Post »
Easy Runs, Fueling Strategies, Heart Rate Training, P50F Training Log