cadence

Vintage comic-style illustration of Plus50Fit avatar with medium-brown skin, salt-and-pepper beard, Goodr sunglasses, running cap, and Shokz headphones, running a Zone 2 aerobic endurance run on a winding suburban path, wearing a yellow shirt, navy shorts, turquoise shoes, and Garmin watch on left wrist, cadence rhythm lines near feet.

Zone 2 Aerobic Endurance Run – Build Phase 3 | Week 2 | Run 1 – August 26

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My Road to TOWaterfront 42K Today’s workout was set up as a classic aerobic endurance session in low-to-mid Zone 2. Nothing flashy, just steady miles to keep the aerobic engine humming. This was a later start than I’ve become accustomed to since the spring. It was a bit of a challenge following my usual pre-run […]

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Zone 2 Aerobic Endurance Run – Build Phase 3 | Week 2 | Run 1 – August 26 Read Post »

Marathon Training 2025, TCS Toronto Waterfront 42K, TOWaterfront42K
A wide-format composite illustration of a fit middle-aged runner with salt-and-pepper beard, Shokz bone-conduction headphones, and Garmin watch on his left wrist. The runner avatar appears five times, each in a different weather vignette: sunny, breezy with clouds, heat shimmer, calm skies, and heavy rain. Vintage-textured style emphasizes endurance through varied conditions.

Weekly Recap Build Phase 2 | Week 3 – August 11 to August 17, 2025

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This week of marathon training threw everything at me-short Z2 work, tempos with strides, spicy intervals, a cadence reset, and finally, a rainy long run that tested both patience and grit. Each session carried its own lesson, and together they shaped another solid block in the build. Workouts Tempo Run with Strides – Aug 13

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Weekly Recap Build Phase 2 | Week 3 – August 11 to August 17, 2025 Read Post »

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

Shiny Zone 2 Shorty – August 12, 2025

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Build Phase 2 | Week 3 | Run 1 — My Road to TOWaterfront 42K Introduction Coach calls these volume cutback weeks “Active Recovery.” I call them the weeks when you can almost feel the gains happening – like those timelapse videos of seedlings bursting through the soil and flowering skywards. This morning’s short Zone

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Shiny Zone 2 Shorty – August 12, 2025 Read Post »

Marathon Training, TCS Toronto Waterfront 42K, TOWaterfront42K
A comic-style wide-format illustration of a middle-aged male runner in a black tank top, shorts, and cap, jogging confidently down a wooden bridge adorned with colorful mural panels on both sides. The bright sky and green trees frame the background, emphasizing motion, vitality, and scenic tranquility.

Speed Workout in Parry Sound – July 25, 2025

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Build Phase 1 / Week 3 / Run3 – The Road to TOWaterfront 42K Setting the Scene With my new pace and heart rate zones dialed in, I was feeling ready to rip. My wife and I were on a mini vacation in Parry Sound, but the training plan doesn’t pause for pretty scenery –

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Speed Workout in Parry Sound – July 25, 2025 Read Post »

TCS Toronto Waterfront 42K

3/23/2025 Training Log – Steady Beat, Strong Feet – Zone 2 Long Run

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Workout Plan: Planned Duration: 110 minutesStructure: ✅ Execution: Total Time: 1:53:46Distance: 13.6 kmHeart Rate: In the ZoneCadence: Slightly above Drum Buddy’s 145 BPM 🍽️ Fuel & Hydration: 🧠 Reflections: This one hit all the right notes. From the moment my feet hit the pavement, I found my flow and held it steady. Nutrition and hydration

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3/23/2025 Training Log – Steady Beat, Strong Feet – Zone 2 Long Run Read Post »

Half Marathon Training, Long Runs, Marathon Prep, P50F Training Log

Lock In & Let Go: How Rhythm & Mantras Elevate Your Runs

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The Power of a Good Mantra Running is as much a mental game as it is a physical one. Whether it’s during a grueling interval session or the last stretch of a long run, the words we tell ourselves shape our performance. Some runners repeat classic phrases like “Smooth and Strong” or “One Step at

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Lock In & Let Go: How Rhythm & Mantras Elevate Your Runs Read Post »

Performance Optimization, Running Mindset, Training Strategies

3/11/2025 Training Log – Drumming Up Speed by the Waterfront

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The Execution:A bright, blue afternoon by the waterfront—just breezy enough to remind me it’s not quite spring, but at 7°C (feels like 2°C), I wasn’t about to complain. Though the prescribed pace for today’s intervals was 6:54/km, I ran largely by feel, aiming for a pace I could confidently hold for a 10K effort. Here’s

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3/11/2025 Training Log – Drumming Up Speed by the Waterfront Read Post »

Interval Training, P50F Training Log, Pacing Strategies, Running by Feel
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