build phase

Wide, vintage comic‑style illustration of a middle‑aged Black runner wearing a blue tank, black 7‑inch shorts, blue/gray cap, Shokz Open Move headphones, Garmin on the left wrist, and blue Altra Experience Flows, sprinting across the frame. Behind him, a TrainingPeaks‑style blue interval bar strip spans the width, with a faint Maurten Mix 160 + Gel 160 fuel‑timing line graph layered behind the bars.

Spicy Intervals in the Cool Morning Air – August 15, 2025

Build Phase 2 | Week 3 | Run 3 — My Road to TOWaterfront 42K Introduction Today’s Build Phase 2 | Week 3 | Run 3 had a bit of everything: cool morning air, an alternating 2-min-on / 1-min-off speed set, and just enough spice in the legs for a final push. Coming in with […]

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Spicy Intervals in the Cool Morning Air – August 15, 2025 Read Post »

Marathon Training, Speed Workouts, TCS Toronto Waterfront 42K, TOWaterfront42K

Zone 2 Easy Run – August 9, 2025

Build Phase 2 / Week 2 / Run 4 – My Road to TOWaterfront 42K I woke up to another heat warning, so I kept this Zone 2 easy run strictly aerobic and started early. Pre‑run was simple: 500 ml Nuun, 2 SaltStick tabs, a tablespoon of Brain Octane MCT – no bottle on the run.

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Zone 2 Easy Run – August 9, 2025 Read Post »

Marathon Training, Masters Running, TCS Toronto Waterfront 42K, TOWaterfront42K
Comic-style digital illustration of a fit, Black male runner progressing across seven bold training blocks, representing a structured Zone 2 to Zone 4 progression run. The scene mirrors a TrainingPeaks-style workout graph, visually capturing the ascending intensity stages of the run.

Zone 2 to Zone 4 Progression Run – August 6, 2025

Build Phase 2 / Week 2 / Run 2 – My Road to TOWaterfront 42K 1 hr 15 mins before the run, I began sipping a Maurten Mix 160. About 15 mins before my warm-up, I accidentally took a Gel 160 instead of a Gel 100 – oops! I rolled with it. Two SaltStick Fastchews,

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Zone 2 to Zone 4 Progression Run – August 6, 2025 Read Post »

Progression Run, TCS Toronto Waterfront 42K, TOWaterfront42K
Comic-style illustration of two avatars of the same older male runner moving through a street scene at twilight, with a dramatic sky and a looming stop sign above. One runner is mid-stride in the foreground, while the other trails further back under city lights.

Weekly Recap – July 29 to August 3, 2025

This week, I ran with purpose – and sometimes ran on fumes. Five runs, five lessons. From structured speedwork to Sunday’s reality-check long run, I felt every bit of the marathon build settling into my legs. But I also saw signs of progress in pacing, fueling, and focus. Let’s break it down. Workouts (Speed/Threshold/Tempo) Progression

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Weekly Recap – July 29 to August 3, 2025 Read Post »

Weekly Recap
Comic-style illustration of a middle-aged Black male runner in sunglasses and a cap, running on a country road in warm weather. He’s wearing a tank top, shorts, Shokz Open Move headphones, and a Garmin watch, with light sweat and focused expression.

Long Run Breakdown – August 3, 2025

Build Phase 2 / Week 1 / Run 5 – Road to TOWaterfront 42K I felt every single year of my 66 years. But I digress. Pre-run, T-minus 1hr 30min-ish, I ate 2 slices of white bread and 2 tablespoons of jam and sipped Nuun. I considered taking 2 tablespoons of Brain Octane MCT, but

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Long Run Breakdown – August 3, 2025 Read Post »

TCS Toronto Waterfront 42K, TOWaterfront42K
Comic-style illustration of a relaxed older male runner cruising on a rolling path in cool weather. He's wearing Shokz Open Move headphones and a Garmin watch, with visible effort but easy form.

Zone 2 Run – August 2, 2025

Build Phase 2 / Week 1 / Run 4 – Road to TOWaterfront 42K No big preps or agonizing over this run. I awoke thirsty and downed some Nuun. That’s it. I took no hydration, pre-run nor in-run nutrition. No salt tabs. Nuthin! I felt I would weather the weather. Mild temps today! Oh, I

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Zone 2 Run – August 2, 2025 Read Post »

TCS Toronto Waterfront 42K, TOWaterfront42K, Zone 2 Running
Runner with tired expression in early morning light, glancing downward mid-stride. Overlay reads: ‘So sleepy. So sluggish. Still in the zone.

So Sleepy, So Sluggish… Still in the Zone

Sore legs. Foggy brain. But I showed up. Even when you’re in the zone, your legs don’t always get the memo. On July 30, 2025, I headed out for a Zone 2 easy run with heavy legs and even heavier eyelids. What should’ve been a smooth recovery effort turned into a test of grit, reminding

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So Sleepy, So Sluggish… Still in the Zone Read Post »

TCS Toronto Waterfront 42K
Passengers on a sightseeing boat cruise through the forested islands of Georgian Bay, watching a smaller motorboat pass by on a sunny summer day.

Weekly Recap – July 22 to July 27, 2025

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

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Weekly Recap – July 22 to July 27, 2025 Read Post »

TCS Toronto Waterfront 42K, TOWaterfront42K, Weekly Recap
A comic book-style illustration of a muscular, bald African-Canadian man running on a wooden bridge in Parry Sound. He is wearing a black tank top, black shorts, blue running shoes, and Shokz OpenMove bone-conduction headphones. His face and body glisten with sweat under a partly cloudy summer sky. The bridge is lined with colorful murals of trees and figures, and lush green trees frame the background.

Aerobic Endurance in Summer Heat – July 27, 2025

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

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Aerobic Endurance in Summer Heat – July 27, 2025 Read Post »

TCS Toronto Waterfront 42K, TOWaterfront42K
A wide-format comic-style illustration of a close-up forward stride running pose on a wooden bridge with colorful mural panels. The scene captures a muscular middle-aged runner mid-stride, with one leg extended toward the viewer and the other lifting off the ground. The perspective emphasizes motion and determination, set against a backdrop of green trees and a soft blue sky.

Aerobic Endurance in Parry Sound – July 26, 2025

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

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Aerobic Endurance in Parry Sound – July 26, 2025 Read Post »

TCS Toronto Waterfront 42K, TOWaterfront42K
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