I usually run alone, which makes the conversational-pace test a little awkward. Nose breathing gives me a simple effort check, but I don’t treat it as a magic Zone 2 detector. Here’s how my personal NBr scale fits beside RPE, heart rate and the rest of the run.
Why I Keep Talking About Nose Breathing on My Easy Runs Read Post »
AI Running Coach Experiment, Running After 50, Testing & Data, Training Tips
At 68, my easy-run cadence often sits well below the famous 180-SPM target. I looked at what the number really means, what the research supports and why my AI coach treats cadence as evidence, not a command.
Running Cadence Over 50: Why I’m Not Chasing 180 SPM Read Post »
AI Running Coach Experiment, Running After 50, Testing & Data, Training Tips
I am not asking ChatGPT to spit out a generic 10K plan. I am building an ongoing coach and athlete workflow that connects each prescription to my Garmin FIT data, subjective feedback and the next training decision.
How I Use ChatGPT as My AI Running Coach at 67 Read Post »
Ouch to 10K, Running After 50, Running After 60, Training Tips
I didn’t set out to become a mantra guy. But somewhere between sweaty early runs and the quiet rhythm of my breath, something clicked. “Relax, Light Feet.” On race day at the Georgina Spring Fling Half Marathon, it became, “Come on, Come on, Come on.” Lately, it’s “I’m a marathoner – breathing easy.” These words
My Mantras and My Marathon Read Post »
Marathon Journey, Mindset & Motivation, Training TipsI’ll be honest—I don’t remember exactly how it started. One week, my wife and I spotted dates on sale during our regular grocery hunt, tossed a package into the cart, and didn’t think much of it. At the time, my training plan—courtesy of MoTTIV—had begun giving me specific fueling instructions based on body weight and
Fueling with Dates: Nature’s energy Gel for Runners? Read Post »
Masters Running, Natural Fueling, Running Nutrition, Training TipsThe Road to the Georgina Spring Fling Half Marathon This week had everything—intervals, treadmill insights, tempo grit, a powerful long run, and a missed ride that taught me just as much. I hit nearly every target, and even the bumps in the road gave me a clearer view of the journey ahead. I’m learning that
Week 10 Recap – Embrace the Effort, Learn from the Lulls Read Post »
Half Marathon Training, Recap, Recover, Relax & Ready, Training Tips, Weekly RecapWorkout: 🔹 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 TipsWhen I first started running, my understanding of heart rate training was, well, a bit…basic. I knew my heart had to beat (thank you, biology), but the idea of training within specific heart rate zones? That was a foreign concept. Over time—and with the help of experience, research, and a trusty heart rate monitor—I’ve come
Why I Like (Low) Heart Rate Training Read Post »
Heart Rate Training, Running After 50, Running Journey, Training TipsPlan: Warm Up: 10-20 Minutes Main Set: Repeat 20 times Cool Down: 10-20 Minutes Pre-Workout Nutrition: 30-40g of carbs (Maurten Drink Mix 160), 30 minutes before workout) During Workout Nutrition: Target 232 calories per hour from carbohydrates (Maurten Gel 100 taken at 30 minutes) How it Went: Today’s workout was fantastic! Pre-hydration made a difference,
02/25/2025 Training Log: Rejuvenated & Ready! Read Post »
P50F Training Log, Training TipsRunning has been an incredible journey for me, filled with personal victories and the occasional bump (or ache) along the road. I’ve learned that not all discomfort is created equal—and that listening to your body can often mean the difference between a short break and a long-term setback. Below, I’ll dive into a few of
Aches & Pains: What I Felt, What I Did, What the Experts Say Read Post »
Injury Recovery, Training Tips