efficiency factor

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

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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
Comic-style illustration of a middle-aged male runner asleep in bed, dreaming of himself running. The dream version wears sunglasses, Shokz Open Move headphones, and a Garmin watch. The bedroom is dimly lit while the dream is bright and vivid.

Threshold Run – August 1, 2025

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Build Phase 2 / Week 1 / Run 3 – Road to TOWaterfront 42K Today’s threshold run was one of those deceptive workouts: it looks simple on paper but finds a way to squeeze every drop out of you. While I hit my targets, I felt absolutely drained by the end. I got a much

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Threshold Run – August 1, 2025 Read Post »

Build Phase, Daily Run Log, Marathon Training, TCS Toronto Waterfront 42K, TOWaterfront42K, Train for your first Maraton
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