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 white bread with 2 mountainous tablespoons of jam. Shortly after that, I began sipping a Maurten Mix 320 until about 10 minutes to go, then I popped 2 SaltStick tabs just as I was heading out the door.
During the run I took a Gel 100 every 40 minutes (3 total), with 2 SaltStick tabs and swigs of Nuun. With this strategy, I felt fueled throughout.
I chose again to run to a mix of Drum Buddy beats and tunes. However, I will have to replace some of the tunes for ones that are a better cadence match. Again, the beats kept me locked in.
I paused my watch during my first 40-minute nutrition break, but kept it going for the others and waiting for traffic lights.
My Forerunner 235 annoyed me today with its wayward GPS – at times, I was certain that what it was reporting was not matching my cadence nor RPE, even considering GPS lag. Good thing I can trust my cadence/beats duo.
Over to you coach.
📊 Key Metrics
- Duration: 2:22:18
- Distance: 20.1 km
- Avg Pace: 7:05/km (NGP: 6:32/km)
- Calories: 1172 kcal
- Elevation Gain / Loss: 630 m / 685 m
- rTSS / IF (pace): 204 / 0.72
- hrTSS: 138
- Avg HR / Max HR: 145 / 154 bpm
- Pa:HR: 6.13%
- Cadence Avg / Max: 164 / 193 spm
- VAM / VAM W/kg: 266 m/h / 1.35
- Weather (07:18): 9°C (feels 8), 95% humidity, dew point 8°C, wind 5 km/h NNW
📉 Lap Check
- First 5 km: Smooth Z2 build-up, HR rising gradually from 130s → 145 bpm. Cadence steady 163–165 spm.
- Middle section (6–15 km): Pace consistent 6:50–7:10/km. Nutrition breaks caused pauses, but cadence resumed on-beat after. HR plateaued mid-140s.
- Late section (16–20 km): Pace held ~7:00/km with cadence still 164 spm. HR capped at 154 bpm despite climbs. Stride shortened slightly, expected with elevation load.
- GPS quirks: A few erratic pace spikes match your note – but cadence continuity shows RPE alignment.
🔎 What Your Numbers Say
- rTSS 204 vs hrTSS 138 → Your legs clearly felt the climbing load more than the heart did.
- IF (pace 0.72) → This was steady Z2 work, perfect for an endurance builder.
- Pa:HR 6.13% → Very good efficiency, considering the duration and 630 m of climbing.
- Cadence 164 spm → Rock solid across the whole run, proving your beat discipline worked.
- NGP 6:32/km vs Actual 7:05/km → Elevation alone accounts for the slower raw pace; normalized effort shows you were cruising.
👉 Translation: This was a textbook long run – controlled HR, consistent cadence, efficient fueling, and steady aerobic output.
🧢 Coach’s Corner
This was an excellent long run to close the week. The climbing and distance gave your legs a strength challenge, yet your aerobic system stayed calm. The Pa:HR of just over 6% in a 2h20 effort with 630 m of gain is a standout result.
Your fueling strategy was on point – no bonk, no fade. Taking gels every 40 minutes paired with Nuun and SaltStick kept you steady.
The Forerunner’s GPS hiccups don’t matter here; cadence and HR were the truths to trust, and they paint the picture of a controlled, efficient outing. Runs like this are the backbone of your marathon prep: long, steady, fueled, and rhythm-driven.
✅ Conclusion
A strong, efficient long run to cap Build Phase 3 | Week 2. Despite GPS noise, your numbers tell the real story: consistent cadence, solid fueling, and controlled effort over challenging terrain. This is the kind of aerobic deposit that pays big interest on marathon day.
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