’Twas Jolly – Peak Phase 2 | Week 1 | Run 3 (Speed Workout)

My Road to TOWaterfront 42K

Pre-run nutrition: Maurten Drink Mix 320 | Caf 100 @ 5:45 am.

Temps cool – strong run, though my mind was thinking of ways to quit during my warm-up. Don’t know what that was about. My legs didn’t feel like they were my own. Was it the Caf 100? Turns out I had tons of juice in my limbs. I focused on form during the spicy intervals. I did walk during parts of the recoveries, but not more than a minute each. I felt very satisfied with today’s effort.

Post-run: Starbucks tall flat white, two homemade pumpkin seed protein balls, and a banana.

📊 Metrics

🔍 What the Numbers Say

• Pa:HR 6.04% = mild drift, appropriate for a short speed session with rolling terrain – aerobic control held.
  
• IF split 0.93 (pace) vs 0.81 (HR) suggests the mechanical demand outpaced cardiovascular strain – a good sign of neuromuscular freshness.
  
• EF 1.04 keeps trending in the right direction since mid-Build, signaling improving aerobic economy at similar efforts.
  
• Cadence 167→184 spm during bursts shows quick turnover without overstriding.
  
• Elevation 144 m with VAM 194 m/h indicates you kept the work honest on inclines while protecting HR.
  

🎯 Coach’s Corner

Did I Hit the Targets?

• Intent: Short, punchy speed stimulus; sharpen turnover and rhythm while keeping HR in check.
  
• Execution: Exactly that. Early mental resistance gave way to smooth, fast reps; brief walk breaks in recoveries reset form without compromising quality.
  
• Why it Worked: Cool air + Caf 100 likely created a lag (sluggish warm-up) before the neural pop arrived. HR ceiling stayed sensible while pace responded – classic late-peak sharpness.
  

Bottom line: This was controlled speed with aerobic discipline. Keep this balance; it’s exactly the edge we want in Peak Phase 2.

🧭 Takeaway

A shaky-feeling warm-up turned into a joyful burn. The caffeine hit weird at first, but the legs woke up and the work got done – ’twas jolly, indeed.