Build Phase 2 / Week 2 / Run 3 – My Road to TOWaterfront 42K
Debrief
NGL, I’m a bit disappointed in today’s effort – but that too will pass.
I got going later than usual, and that likely proved to be a mistake. I woke up sluggish, like I needed more rest, but I had a plan to follow. About an hour pre-run, I started sipping a Maurten Mix 160, finishing it over 45 minutes to avoid any sloshy bloat.
As soon as I stepped outside, I thought, “Oh oh, I’m gonna pay for this late start.” Normally I’m out the door by 6:00–6:30 during summer swelters, but this one started after 7:30. The coolness had already given way to a heat blanket.
I popped 2 SaltStick Fastchews, took a SiS Beta Fuel Gel, washed it down with some Nuun, hit a brief dynamic warm-up – and I was off.
My legs just wouldn’t wake up. I made it through the warm-up without issue and started to feel a bit looser during strides, but still didn’t feel like my usual “Black Panther” self. I paused my watch during the last stride recovery to take 2 more salt tabs and a few swigs of Nuun. I felt a flicker of regained promise – well, sort of.
The first MP interval was a slog. My mind started doing doom math because it was becoming clear that my legs just weren’t showing up. I tried to stay positive, but the mantras weren’t flowing today – even with my trusty Binaural Beats.
I squeezed down a Maurten Gel 160 during the 2nd MP recovery. No watch pause – better race simulation that way. I hoped the gel would kick in and help me rise. Maybe it did. I kept chugging, determined not to stop during the “ON” segments. But I walked for the first half of each recovery, and walked quite a bit more before the final cool down.
I was wiped. Deluged in sweat. My legs were trashed.
But there’s always another run.
And there’s always adaptation.
📊 Coach’s Corner
Workout Structure
Prescribed:
- Warm Up:
- 10 min in Z2
- 4 × 30s strides (Z2 → Z4) + 30s recoveries in Z1
- 10 min in Z2
- Main Set:
- 4 × 10 min @ high Z2 to low Z3
- 2 min Z1 recoveries
- 4 × 10 min @ high Z2 to low Z3
- Cool Down:
- 5 min low Z2
- 5 min low Z2
🔎 What Your Numbers Say
| Metric | Value | Analysis |
| Duration | 1:05:07 | ⏱ Slightly under plan (1:07:00) but consistent with effort |
| Distance | 9.47 km | 📏 Below plan due to reduced pace and extended recovery walks |
| Avg Pace | 6:53/km | 🐢 Slower than target MP, but reasonable in heat and fatigue |
| rTSS / hrTSS | 88 / 72 | 📈 Higher rTSS confirms strong pace output despite perceived struggle |
| IF (r) / IF (HR) | 0.85 / 0.77 | 💡 Solid pace-based execution, but HR effort lagged – heat adaptation likely a factor |
| Pa:HR | 11.42% | 🔺 Moderate cardiac drift → heat, fatigue, and walking recoveries contributed |
| EF | 0.99 | 🔄 Normal range, indicating efficient aerobic function despite sluggish feel |
| Elevation Gain | 228 m | ⛰️ Hilly course contributed to perceived fatigue |
| VAM / VAM W/kg | 210 m/h / 1.07 | 💪 Still getting vertical even when legs weren’t feeling it |
| Avg / Max HR | 151 / 163 bpm | ❤️ Matches RPE and effort struggle |
| Cadence Avg / Max | 163 / 182 spm | 🎵 Maintained good rhythm during work intervals |
Summary
This was a tough one. Heat, fatigue, and poor timing all showed up. But so did I. That counts for something. The metrics suggest more went right than it felt in the moment. Progress isn’t always a straight line – but it’s forward.