Daily Run Log — Marathon Pace Efforts (August 22, 2025)

Build Phase 3 | Week 1 | Run 3

Today’s workout was Marathon Pace Efforts, part of Build Phase 3 | Week 1. These sessions are designed to mimic race-day intensity and stress both body and fueling strategy. Cool conditions and a well-timed nutrition plan made this an ideal setup to test whether my gut and legs could handle sustained MP demands.

Marathon Pace Efforts, Plus50Fit, August 22, 2025

This was a fueling win!

I chose a Maurten Mix 160 as fuel of choice this morning. I sipped it up until T-minus 10 to 15 minutes. I debated whether to take along some Nuun – I did not, but I did swallow a couple of Saltstick tabs.

I wasn’t sure how my crabapple stomach from last night would respond, but surprisingly it held up fine. I was cautious about the pace on the hills, letting my HR settle instead of charging. The climbs were honest, but I felt in control. I finished stronger than expected, and the fueling plan was spot-on. A small win in training, and good confidence boost.

Metrics Summary

Metric	Value
Duration	1:08:03
Distance	10.6 km
Average Pace	6:27/km
NGP	6:10/km
Calories	721 kcal
Elevation Gain / Loss	287 m / 313 m
rTSS / hrTSS	107 / 77
IF (pace)	0.92
HR (min/avg/max)	99 / 152 / 163 bpm
Pa:HR	5.95%
Cadence (min/avg/max)	116 / 168 / 184 spm
VAM / VAM W·kg⁻¹	253 m/h / 1.28

What the Numbers Say

Effort level: IF (pace 0.92) shows this run was right in the sweet spot for marathon-specific training – harder than easy endurance, but not over the red line.
Stress distribution: rTSS (107) vs hrTSS (77) indicates the muscles and mechanics carried more of the load than the cardiovascular system – typical of MP runs with elevation.
Fueling impact: Pa:HR at 5.95% shows only modest drift, meaning energy systems and hydration were well managed.
Cadence control: 168 spm average with consistency even on hills – form didn’t collapse late in the run.
Climbing strength: VAM 253 m/h (1.28 W/kg) confirms you handled inclines without blowing up HR.

Coach’s Corner

Fueling rehearsal: The big headline here – your gut tolerated Maurten Mix 160 + SaltStick tabs under MP effort. That’s a major confidence boost heading into longer marathon pace sessions.
Effort discipline: You respected the hills, allowing HR to settle, which prevented spiking and let the session serve its true purpose – building controlled MP durability.
Takeaway: This was a textbook “train like you race” workout. Nutrition worked, HR control was steady, and pace metrics confirmed you were right at marathon-specific effort.

Conclusion

This Marathon Pace Efforts run on Aug 22, 2025 was a milestone. Not just another workout, but a successful test of both physiological readiness and fueling strategy. These “small wins” stack into marathon-day confidence.