Aerobic Efficiency

Weekly Recap – Peak Phase 1 | Week 3 (Sept 23–28, 2025)

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My Road to TOWaterfront 42K Opening Thoughts Active Recovery week: volume down, intensity maintained. The theme was rhythm over ego-cadence-led running even when RPE lied. Workouts Tempo Run – Run 2 Link: https://plus50fit.com/tempo-run-peak-phase-1-week-3-run-2/ Aerobic Speed Workout – Run 3 Link: https://plus50fit.com/aerobic-speed-workout-peak-phase-1-week-3-run-3/ Watch: Prioritize sleep before speed days. Aerobic Efficiency HUD – Week 3 Snapshot Easy […]

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Weekly Recap – Peak Phase 1 | Week 3 (Sept 23–28, 2025) Read Post »

Marathon Training 2025, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K, Weekly Recap

Peak Phase 1 | Week 3 | Run 5

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My Road to TOWaterfront 42K 📝 Where was my RPE? I think yesterday’s short hike on hilly terrain likely contributed to my relatively high RPE on today’s 40-minute Easy Run. Yes, I did it fasted, and yes, the temp crept up during the run, but I could feel the residual fatigue from the “leisurely” hike.

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Peak Phase 1 | Week 3 | Run 5 Read Post »

Marathon Training 2025, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K

Peak Phase 1 | Week 3 | Run 4

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My Road to TOWaterfront 42K This was a sweet, fasted Easy 30. I let Drum Buddy @ 161 | 163 | 165 BPM in 10 minute blocks dictate my cadence and let the paces land where they must. I wasn’t concerned with HR, because through repeated testing I know pretty much where it will sit

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Peak Phase 1 | Week 3 | Run 4 Read Post »

Marathon Training 2025, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K

Long Run with Lessons – Peak Phase 1 | Week 1 | Run 5

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My Road to TOWaterfront 42K The plan called for 2:30 with a closing block at marathon pace. The reality? I made it to 2:17 and 18.7 km before pulling the pin. Fueling was solid, effort felt manageable early, but the combination of hills, heat, and rising fatigue left me short of the goal. Sometimes, even

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Long Run with Lessons – Peak Phase 1 | Week 1 | Run 5 Read Post »

Marathon Training 2025, Peak Phase, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K

Me, Intervals & I – Peak Phase 1 | Week 1 | Run 1

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My Road to TOWaterfront 42K Me, Intervals & I. We’re moving into Peak Weeks. Race day is ever closer. I always enjoy short intervals – legs turning over in concert with Drum Buddy beats. Let’s go! 📊 Metrics at a Glance 📦 What the Numbers Say 🧢 Coach’s Corner Execution vs PlanPlanned as 12 min

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Me, Intervals & I – Peak Phase 1 | Week 1 | Run 1 Read Post »

Peak Phase, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K

Weekly Recap – Build Phase 3 | Week 3 (Sept 2–7, 2025)

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My Road to TOWaterfront 42K The final week of Build Phase 3 is in the books. Five runs, each carrying its own lessons, stitched together into a solid block of aerobic and threshold work. This week reminded me of the balancing act between restraint and readiness: respecting downgraded Z2 ranges, while holding original threshold paces

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Weekly Recap – Build Phase 3 | Week 3 (Sept 2–7, 2025) Read Post »

Marathon Training 2025, TCS Toronto Waterfront 42K, TOWaterfront42K, Weekly Recap

That’s a Wrap! – Build Phase 3 | Week 3 | Run 5

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My Road to TOWaterfront 42K That’s a wrap on Build Phase 3 | Week 3 long run. I can feel the magic happening – the adaptations. Or is it all in my mind? Either way, this closed the week cleanly. Next up, Peak Phase 1! 📊 Metrics at a Glance 📦 What the Numbers Say

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That’s a Wrap! – Build Phase 3 | Week 3 | Run 5 Read Post »

Build Phase, Fitness After 50, Fitness After 60, Long Run, Marathon Build, Marathon Training 2025, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K

Morning Runs Are the Best – Build Phase 3 | Week 3 | Run 3

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My Road to TOWaterfront 42K Nothing to see here, just me out on a cool September morning, building that Endurance Engine. Still, it took some discipline to stick with my downgraded Z2 paces – even with the temptation to creep faster. I kept a close eye on my HR and let the morning do its

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Morning Runs Are the Best – Build Phase 3 | Week 3 | Run 3 Read Post »

Build Phase, Marathon Build, Marathon Training 2025, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K
Vintage comic-style illustration of Plus50Fit avatar with medium-brown skin, salt-and-pepper beard, Goodr sunglasses, running cap, and Shokz headphones, running on a misty tree-lined suburban path in the early morning, wearing a yellow shirt, navy shorts, turquoise shoes, and Garmin on left wrist.

Marathon Pace Efforts – Build Phase 3 | Week 2 | Run 3 – August 29

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My Road to TOWaterfront 42K This workout targeted controlled marathon-pace efforts, set against a cool misty morning. The focus was efficiency, rhythm, and form. Let’s get the pre-run ritual out of the way. I simply sipped on a Maurten Mix 160 until about 15 minutes pre-run. Two SaltStick caps and I was good to go.

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Marathon Pace Efforts – Build Phase 3 | Week 2 | Run 3 – August 29 Read Post »

Marathon Training 2025, Running Journey, TCS Toronto Waterfront 42K, TOWaterfront42K
Weekly Recap August 18–24 2025 Plus50Fit — avatar runner mid-stride with cap, Goodr sunglasses, and Shokz headphones, set against composite background of progression bars, rolling hill, and winding road.

Weekly Recap Build Phase 3 | Week 1 – August 18–24, 2025

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Build Phase 3 kicked off with a full slate of five runs, each serving a specific purpose. From sharpening progressions to fueling rehearsals, this week was all about dialing in control and confidence. Not every number told the truth (thanks, GPS gremlins and HR strap quirks), but the overall theme was clear: fueling wins, steady

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Weekly Recap Build Phase 3 | Week 1 – August 18–24, 2025 Read Post »

Marathon Training 2025, TCS Toronto Waterfront 42K, TOWaterfront42K, Weekly Recap
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