fueling strategy

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
A comic-style illustration of a fit middle-aged male runner crossing a wooden bridge surrounded by greenery, wearing a blue tank top, black shorts, blue Altra Experience Flow shoes, and a blue-gray On cap, with a Garmin watch on his left wrist—depicting a strong stride on an early morning Zone 2 Long Run

Daily Run Log — Long Run (August 24, 2025)

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Build Phase 3 | Week 1 | Run 5 Today’s Long Run (Aug 24, 2025) capped off Build Phase 3 | Week 1. The goal: stay aerobic, manage the hills, and lock in marathon fueling practice. While GPS drift affected the Pa:HR number on paper, the actual effort stayed steady and controlled from start to

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Daily Run Log — Long Run (August 24, 2025) Read Post »

Marathon Training 2025, TCS Toronto Waterfront 42K, TOWaterfront42K
Marathon Pace Efforts August 22 2025 Plus50Fit - avatar runner with cap, Shokz headphones, and Goodr sunglasses mid-stride against stylized angled pace bars and hills.

Daily Run Log — Marathon Pace Efforts (August 22, 2025)

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Build Phase 3 | Week 1 | Run 3 Today’s workout was Marathon Pace Efforts, part of Build Phase 3 | Week 1. These sessions are designed to mimic race-day intensity and stress both body and fueling strategy. Cool conditions and a well-timed nutrition plan made this an ideal setup to test whether my gut

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Daily Run Log — Marathon Pace Efforts (August 22, 2025) Read Post »

Marathon Training 2025, TCS Toronto Waterfront 42K, TOWaterfront42K
A comic-style digital illustration of a long shadow of a runner cast onto a sunlit asphalt road with curved white lines, evoking a sense of early morning solitude and determination.

Progression Run – July 29, 2025 | Build Phase 2 / Week 1 / Run 1

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It didn’t go to plan. It went to progress. This morning’s progression run had all the makings of a challenge – from the structure to the fueling strategy. I was dialed in from the start with beats, carbs, and cadence in sync. But as any runner knows, it’s not always about sticking the landing –

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Progression Run – July 29, 2025 | Build Phase 2 / Week 1 / Run 1 Read Post »

Running Journey

04/09/2025 Training Log – Sizzling Success: 2-Minute Repeat Redemption

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Mindset & Adjustments Originally scheduled for April 8, this session was delayed due to high winds and snowfall. I waited for better conditions and executed the plan flawlessly on April 9. The delay felt like a gift. With the sun shining and temps at 4°C (wind 13.1 km/h SW), I felt excited—not anxious—to put in

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04/09/2025 Training Log – Sizzling Success: 2-Minute Repeat Redemption Read Post »

Interval Training, Interval Workouts, Mental Game, P50F Training Log, Running After 50, Running After 60

04/01/2025 Training Log – Fatigued but Fierce: 16x200m Repeats

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Execution & Reflections:Fueling on point! I consumed my Maurten Drink Mix 160 about 40 minutes before the warm-up.I had intended to take a Gel 160 during the buffer after strides, but I ended up taking it mid-strides due to my Garmin preprogramming mix-up. Later, I wolfed down 5 pitted dates after the 7th or 8th

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04/01/2025 Training Log – Fatigued but Fierce: 16x200m Repeats Read Post »

Interval Training, P50F Training Log, Speed Work

Week 10 Recap – Embrace the Effort, Learn from the Lulls

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The Road to the Georgina Spring Fling Half Marathon This week had everything—intervals, treadmill insights, tempo grit, a powerful long run, and a missed ride that taught me just as much. I hit nearly every target, and even the bumps in the road gave me a clearer view of the journey ahead. I’m learning that

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Week 10 Recap – Embrace the Effort, Learn from the Lulls Read Post »

Half Marathon Training, Recap, Recover, Relax & Ready, Training Tips, Weekly Recap

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

03/22/2025 Training Log – Zone 2 Running on Treadmill & the Nose-Breathing Test

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Execution & Reflections: The forecast threatened chilly rain and high winds, so I made the clear call: Treadmill Time! I broke the workout into 3 x 20-minute blocks using my Garmin, which made the experience much more manageable. After each segment, I either stood on the rails to sip my fuel blend or slowed to

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03/22/2025 Training Log – Zone 2 Running on Treadmill & the Nose-Breathing Test Read Post »

Easy Runs, P50F Training Log, Treadmill Running

03/20/2025 Training Log – The Inner Debate & The Tempo Struggle

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Execution & Reflections: This run nearly didn’t happen. I had mentally prepared for sunshine & mild weather, but instead, clouds rolled in, the temperature dropped, and light rain threatened. I drove off, intent on rescheduling—but something inside me nudged me back. I turned the car around, parked again, and got out for real this time.

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03/20/2025 Training Log – The Inner Debate & The Tempo Struggle Read Post »

Half Marathon Training, Mental Strength, P50F Training Log, Tempo Runs
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