Progression Run – July 29, 2025 | Build Phase 2 / Week 1 / Run 1

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 – it’s about showing up and pushing forward.

I anticipated this run with a mix of eagerness and trepidation. I went back to my familiar 2 slices of white bread, slathered with 2 tablespoons of jam, roughly 1-hour pre-run. I began sipping on Nuun to wash it all down.

I took 2 SaltStick tabs a few minutes before zooming off. My plan as usual was to have 2 tabs every 2 Km – I didn’t stick to my plan this time as I didn’t want to mess with my run flow. Poor choice, that.

Just before my dynamic warm-up, I took a Maurten Gel 100, and I reserved a Maurten Gel 160 for roughly the 20-minute mark into my run.

I’ve been gradually adding more exercises to my warm-up over the past few weeks. Warmups are notoriously underused by runners. I’m ensuring that they are consistently part of my pre-run routine.

To help me lock into a pace supported by cadence, I chose Drum Buddy beats today, to match each Progression Block’s paces. I tested this strategy to great satisfaction in my Georgina Spring Fling Half Marathon Training block:

10 mins Z2a – 165
10 mins Z2b – 167
10 mins Z3a – 169
10 mins Z3b – 171
5 mins Z4a & 5 mins Z4b – 171/175
10 mins Warm Down – 164

At least, that was the plan. Everything was humming fine. I hoped to squeeze the 160 while running, but that didn’t work out so well, so I paused my watch and rushed the squeeze. I should have sipped some Nuun and taken 2 SaltSticks, but…

My legs began showing a bit of wear in the first Z4 block, then a lot of wear. So much so, that I chose to walk a bit and regroup – I wasn’t too thrilled with that. I did feel like a quitter at that point. My legs did not heed, “Shut up legs!” And my new mantra, “The beat is the thing, with which to run the thing” worked for a while. I guess it had a half-life.

I skipped to the 2nd Z4 block, at which point the Gel Juice finally kicked in. I might have salvaged some of the Z4 work, but the so-called “Warm down” was a shambling mess.

But I’m not kicking myself. It’s called “Progression Run” for a reason. “Progress” is part of it.

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📈 Metrics at a Glance

Metric	Value
Duration	56:12
Distance	8.30 km
Avg Pace	6:46/km
rTSS	76
hrTSS	66
IF (pace)	0.86
IF (HR)	0.80
Avg HR	155 bpm
Max HR	170 bpm
Pa:HR	12.08%
Cadence (avg)	164 spm
VAM	128 m/h
VAM W/kg	0.64
Calories	518 kcal
Elevation Gain	120 m
Weather	20°C, Humid (87%)

📊 Cadence, Pace and Heart Rate by Progression Blocks

Coach’s Corner

The structure was spot on – a pyramid-style effort ladder from Z2a through Z4b, capped with a warm-down. Your execution through Z3 was strong, but the late-stage fatigue suggests one of two things:

• The pause for fueling may have disrupted flow more than expected.
  
• The muscle glycogen draw from prior sessions or insufficient sodium delivery (missed SaltStick rounds) may have compounded fatigue.
  

Despite the hiccup in Z4, your rTSS (76) and IF (0.86) still show meaningful training stress. The Pa:HR of 12.08% hovers on the high side, but understandable given the partial walk and fade at the end.

This was also a strong test of mental pacing and fueling rhythm. Your decision to pause rather than fumble the Gel was smart. And your ability to reflect without self-judgment – essential.

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Takeaways

• My early rhythm felt great, but the late-stage walk reminded me of the importance of sodium support mid-run.
  
• That mantra – “The beat is the thing…” – worked-ish. I just need to time it for when the legs try to bail.
  
• The progression format forced me to engage both body and mind. That’s the kind of growth that builds toward October.
  
• Every “miss” contains its own kind of data.