The part of the run where the data dipped and the insight deepened. A moment of pause. A walk break. A few beats missed. And then: clarity. Z4 didn’t go to plan-but that’s where the real learning lives. On July 29, 2025, I set out for a structured progression run with precision in mind: The […]
What a Stumble in Z4 Taught Me About the Bigger Picture Read Post »
Running Journey
It didn’t go to plan. It went to progress. This morning’s progression run had all the makings of a challenge – from the structure to the fueling strategy. I was dialed in from the start with beats, carbs, and cadence in sync. But as any runner knows, it’s not always about sticking the landing –
Progression Run – July 29, 2025 | Build Phase 2 / Week 1 / Run 1 Read Post »
Running Journey
Build Phase 1 / Week 3 – Road to TOWaterfront 42K It’s not every training week that comes wrapped in lake breezes, island hopping, and cruise ship crowds-but that’s exactly what Week 3 delivered. With five solid runs, a few sweaty breakthroughs, and one stunning Parry Sound backdrop, this week was both a physical push
Weekly Recap – July 22 to July 27, 2025 Read Post »
TCS Toronto Waterfront 42K, TOWaterfront42K, Weekly Recap
Build Phase 1 / Week 3 / Run 5 – Road to TOWaterfront 42K Setting the Scene Another Sunday, another heat warning. An hour before heading out, I downed a Maurten Solid 160, then began sipping Nuun in preparation for what I knew would be a sweatfest. I brought a full 500ml bottle with me
Aerobic Endurance in Summer Heat – July 27, 2025 Read Post »
TCS Toronto Waterfront 42K, TOWaterfront42K
Build Phase 1 / Week 3 / Run 4 – Road to TOWaterfront 42K Setting the Scene About an hour before my run, I chomped down a Maurten Solid 160 – still my favorite brick of engineered energy. I also began sipping Nuun, which is basically on autopilot for me at this point. I’m fairly
Aerobic Endurance in Parry Sound – July 26, 2025 Read Post »
TCS Toronto Waterfront 42K, TOWaterfront42K
Build Phase 1 / Week 3 / Run3 – The Road to TOWaterfront 42K Setting the Scene With my new pace and heart rate zones dialed in, I was feeling ready to rip. My wife and I were on a mini vacation in Parry Sound, but the training plan doesn’t pause for pretty scenery –
Speed Workout in Parry Sound – July 25, 2025 Read Post »
TCS Toronto Waterfront 42K
Road to TCS TO Waterfront 42K – 2025 My eagerly awaited July 23 Time Trial has arrived, and it did not disappoint. I actually slept rather well, considering I tossed and turned a bit, always waking up to thoughts of my route and performance goals. I had high hopes of hitting 5:35/km or faster, and
Time Trial – July 23, 2025 Daily Run Log Read Post »
Time Trials
🏁 The Forgotten Heart The calf muscle is often called the “second heart.” Sounds poetic, but it’s backed by hard physiology: when your calves contract, they pump blood back up toward your heart, improving circulation, preventing blood pooling, and even helping with recovery. But here’s the part we often miss: We intentionally train our primary
The Calf Muscle: Your Second Heart (And Why You Should Train It Like One) Read Post »
Longevity, Recovery, Strength & Stability
Road to TCS TO Waterfront 42K – 2025 Today was Build Phase 1 / Week 3 / Run 1-a 30-minute Zone 2 easy run. I’ll admit it: my head was already thinking about tomorrow’s time trial. But I reminded myself that every run deserves presence, not just the ones with the word “test” in them.
Zone 2 Easy Run – Building Consistency One Step at a Time Read Post »
Daily Run Log, Training Phase: Build, Zone 2 Training
I’m a tech-head.I train with Alpha & Beta binaural beats.I fine-tune cadence using DrumBuddy loops.I wear a chest strap and drill down into metrics like rTSS, Pa:HR, and IF. But sometimes I run, feel amazing-and my watch says I shouldn’t. The Metrics Paradox Trusting your body vs smart devices is one of the most important
Smart Devices, Dumb Trust? Relearning to Feel in a Data-Driven World Read Post »
Data & Recovery, Mindset & Motivation