long run

Long Run with MRP Finish – Peak Phase 1 | Week 2 | Run 5

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My Road to TOWaterfront 42K Pre-run fueling was a Maurten Mix 320 about 90 minutes before start. I carried Gel 160s and SaltStick caps, planning steady intakes. DrumBuddy set the cadence beats in the 153–162 BPM range to keep me honest. The early miles rolled steady in low Z2, heart rate calm despite the rolling […]

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Long Run with MRP Finish – Peak Phase 1 | Week 2 | Run 5 Read Post »

Long Run, Marathon Training 2025, Running After 50, Running After 60, TCS Toronto Waterfront 42K, TOWaterfront42K

Long Run with Lessons – Peak Phase 1 | Week 1 | Run 5

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My Road to TOWaterfront 42K The plan called for 2:30 with a closing block at marathon pace. The reality? I made it to 2:17 and 18.7 km before pulling the pin. Fueling was solid, effort felt manageable early, but the combination of hills, heat, and rising fatigue left me short of the goal. Sometimes, even

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Long Run with Lessons – Peak Phase 1 | Week 1 | Run 5 Read Post »

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

That’s a Wrap! – Build Phase 3 | Week 3 | Run 5

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My Road to TOWaterfront 42K That’s a wrap on Build Phase 3 | Week 3 long run. I can feel the magic happening – the adaptations. Or is it all in my mind? Either way, this closed the week cleanly. Next up, Peak Phase 1! 📊 Metrics at a Glance 📦 What the Numbers Say

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That’s a Wrap! – Build Phase 3 | Week 3 | Run 5 Read Post »

Build Phase, Fitness After 50, Fitness After 60, Long Run, Marathon Build, Marathon Training 2025, Running After 50, Running After 60, 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 a long Zone 2 run on a misty country path, wearing a blue shirt, navy shorts, turquoise shoes, and Garmin on left wrist, with rolling hills and golden morning light in the background.

Long Run – Build Phase 3 | Week 2 | Run 5 – August 31

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My Road to TOWaterfront 42K That’s a wrap on Build Phase 3 | Week 2. Up next, a well-deserved “Active Recovery” week which also includes a time trial. I wonder what torturous paces await? But I digress. Let’s begin with my pre- and in-run nutrition. About 1½ hours before, I had my 2 slices of

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Long Run – Build Phase 3 | Week 2 | Run 5 – August 31 Read Post »

Marathon Training 2025, TCS Toronto Waterfront 42K, TOWaterfront42K
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
A digital illustration of the Plus50Fit avatar running along Toronto’s lakeside path in front of the CN Tower and city skyline, with a golden background and the shadow of another runner in the distance.

Weekly Recap Build Phase 2 | Week 2 – August 4 to August 10, 2025

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Another week logged on the road to my first marathon, the Toronto Waterfront Marathon 2025, and this one felt like a lesson in patience, persistence, and adaptability. With temperatures stubbornly high and the dew point hanging over every session, I leaned on cadence work, nutrition tweaks, and some mental grit to carry me through. Workouts

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Weekly Recap Build Phase 2 | Week 2 – August 4 to August 10, 2025 Read Post »

Marathon Training 2025, TCS Toronto Waterfront 42K, TOWaterfront42K, 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

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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
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

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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 stylized digital illustration of a fit male runner mid-stride on a quiet suburban crosswalk, wearing a dark running outfit and cap, sipping pink hydration from a bottle under a clear blue sky. Trees and street signs frame the scene, evoking an early morning long run.

🗓️ Weekly Recap – June 30 to July 6, 2025

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Build Phase 1, Week 1 – My Road to TCS Toronto Waterfront Marathon 🏁 Week Overview Cutback complete — Build begins.This week closed out the final phase of Base 2 and laid the groundwork for entering Build Phase 1. With summer heat on the rise, I focused on heart rate control, fueling precision, and strategic

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🗓️ Weekly Recap – June 30 to July 6, 2025 Read Post »

Weekly Recap

Anatomy of a Long Run: Breaking Down the Distance, Step by Step

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Every long run has a rhythm, a turning point, and if you’re lucky, a moment of flow. On June 29, I ran 11.1 km over 1 hour and 20 minutes, and what unfolded was a masterclass in effort regulation, fueling strategy, and physiological feedback. Let’s break down the anatomy of a long run, using real-time

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Anatomy of a Long Run: Breaking Down the Distance, Step by Step Read Post »

Marathon Build, Running Journey, TOWaterfront40K
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