cadence

The Beat Was The King – Peak Phase 1 | Week 3 | Run 2

/

My Road to TOWaterfront 42K First things first. I had planned to eat 2 slices of white bread with jam an hour before, but ended up going with a Maurten Mix 160 at T-minus 1 hour. I also meant to take a couple tablespoons of honey just before heading out, but forgot. In the end, […]

, , , , ,

The Beat Was The King – Peak Phase 1 | Week 3 | Run 2 Read Post »

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

Summer Heat Hangs On – Peak Phase 1 | Week 3 | Run 1

/

My Road to TOWaterfront 42K This was a warm one. Simple easy run at a relaxed pace while Drum Buddy ticked from 155 → 158 bpm in 10-minute steps to keep the legs in check. I’m not convinced about the TP chart flagging a high Pa:HR in the first klick – nothing crazy happened effort-wise.

, , , , ,

Summer Heat Hangs On – Peak Phase 1 | Week 3 | Run 1 Read Post »

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

Cool Air, Smooth Steps – Peak Phase 1 | Week 2 | Run 4

/

My Road to TOWaterfront 42K The morning felt more like autumn than late September, and the cool air set the tone. I set Drum Buddy to keep me ticking between 153–155 bpm, the rhythm feeling steady and sustainable, but I struggle to keep that low cadence, but it does help me not to over-crank. Heart

, , , ,

Cool Air, Smooth Steps – Peak Phase 1 | Week 2 | Run 4 Read Post »

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

Aerobic Control – Peak Phase 1 | Week 1 | Run 2

/

My Road to TOWaterfront 42K Another cool September morning, and the aerobic focus was clear: stay in Z2 and let the legs tick along. I kept cadence consistent and watched HR climb and settle with the hills. This one was about patience and rhythm. 📊 Metrics at a Glance 📦 What the Numbers Say 🧢

, , , ,

Aerobic Control – Peak Phase 1 | Week 1 | Run 2 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

/

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

, , , ,

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

Bit O Spice – Build Phase 3 | Week 3 | Run 4

/

My Road to TOWaterfront 42K This workout got bumped ahead because I had rescheduled workout 1 (Run 2). I figured 4 runs in a row during an Active Recovery week wouldn’t hurt – only time will tell. Job done! 📊 Metrics at a Glance 📦 What the Numbers Say 🧢 Coach’s Corner Execution vs PlanAn

, , , ,

Bit O Spice – Build Phase 3 | Week 3 | Run 4 Read Post »

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

Easy 30 – Build Phase 3 | Week 3 | Run 1

/

My Road to TOWaterfront 42K No fanfare today – just a steady 30 minutes. I’ve got my eye on the upcoming Fitness Test (Threshold Pace and HR), but for now, this run did the job. I felt strong. I can sense the fitness building. 📊 Metrics at a Glance 🧢 Coach’s Corner Execution vs PlanPlanned

, , , ,

Easy 30 – Build Phase 3 | Week 3 | Run 1 Read Post »

Build Phase, Fitness After 50, Fitness After 60, Marathon Training 2025, 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 an easy Zone 2 morning run on a tree-lined path, wearing a blue performance shirt, navy shorts, turquoise shoes, and Garmin on left wrist, with warm golden sunlight in the background.

Easy Run – Build Phase 3 | Week 2 | Run 4 – August 30

/

My Road to TOWaterfront 42K I enjoyed my bed this morning, thus a late start – well-needed rest. No big pre-run prep for this 35-minute Easy run. I popped one SaltStick tab and took a couple swigs of Nuun, and that was it. After a short dynamic warmup, I was off with a mix of

, , , ,

Easy Run – Build Phase 3 | Week 2 | Run 4 – August 30 Read Post »

Marathon Training 2025, 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

/

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.

, , , ,

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

Marathon Training 2025, Running Journey, 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, slowing to a walk after a progression run at 45 minutes, wearing a yellow shirt, navy shorts, turquoise shoes, and Garmin watch on left wrist, with sunset and rolling hills in the background.

Progression Run – Build Phase 3 | Week 2 | Run 2 – August 27

/

My Road to TOWaterfront 42K This session was structured as a progression run, moving step by step through Zones 2–4. The aim: practice control at the bottom end, then gradually layer effort until the wheels threaten to come off. Another late start! I woke up feeling like an anvil lay on top of me in

, , , ,

Progression Run – Build Phase 3 | Week 2 | Run 2 – August 27 Read Post »

Marathon Training 2025, TCS Toronto Waterfront 42K, TOWaterfront42K
Scroll to Top