long run

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

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)

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

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

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

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

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

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

04/13/2025 Training Log – Sweet Miles & Steady Smiles

Fueling Long Runs with Dates Execution & Reflections: This morning’s long run kicked off at 7:30 a.m. sharp, under a crisp blue sky and early spring chill. Temp was 1°C (feels like -1°C) with a light NW breeze—near perfect running conditions. Despite a rusty start, I was confident that my decision to rest on Saturday

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04/13/2025 Training Log – Sweet Miles & Steady Smiles Read Post »

Long Runs, Natural Fueling, P50F Training Log, Zone 2 Running

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

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

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
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