marathon training Archives

🏁 Race Predictions: What Happens When AI Ignores Your Long Runs

p50f / August 6, 2025

Garmin Race Predictor vs Real Marathon Pace 📍 Introduction Garmin just told me I’m capable of a 3:41:03 marathon. I nearly dropped my Maurten in disbelief. Sure, I’ve been training hard, and yes, my fitness is improving. But if we’re going by real numbers, fatigue, fueling, and the facts, that prediction feels more like a […]

Garmin race predictor, marathon training, Plus50Fit predictor, realistic race pace, run your first marathon, running after 50, running after 60, threshold pace, training data

🏁 Race Predictions: What Happens When AI Ignores Your Long Runs Read Post »

Race Predictions, Training Insights

Comic-style digital illustration of a fit, Black male runner progressing across seven bold training blocks, representing a structured Zone 2 to Zone 4 progression run. The scene mirrors a TrainingPeaks-style workout graph, visually capturing the ascending intensity stages of the run.

Zone 2 to Zone 4 Progression Run – August 6, 2025

p50f / August 6, 2025

Build Phase 2 / Week 2 / Run 2 – My Road to TOWaterfront 42K 1 hr 15 mins before the run, I began sipping a Maurten Mix 160. About 15 mins before my warm-up, I accidentally took a Gel 160 instead of a Gel 100 – oops! I rolled with it. Two SaltStick Fastchews,

build phase, marathon training, plus50fit, progression run, zone 2 to zone 4

Zone 2 to Zone 4 Progression Run – August 6, 2025 Read Post »

Progression Run, TCS Toronto Waterfront 42K, TOWaterfront42K

Comic-style illustration of two avatars of the same older male runner moving through a street scene at twilight, with a dramatic sky and a looming stop sign above. One runner is mid-stride in the foreground, while the other trails further back under city lights.

Weekly Recap – July 29 to August 3, 2025

p50f / August 3, 2025

This week, I ran with purpose – and sometimes ran on fumes. Five runs, five lessons. From structured speedwork to Sunday’s reality-check long run, I felt every bit of the marathon build settling into my legs. But I also saw signs of progress in pacing, fueling, and focus. Let’s break it down. Workouts (Speed/Threshold/Tempo) Progression

build phase, marathon training, plus50fit, running after 50, running after 60, training reflection

Weekly Recap – July 29 to August 3, 2025 Read Post »

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

p50f / 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

build phase, long run, marathon training, plus50fit, running after 50, running after 60, zone 2

Long Run Breakdown – August 3, 2025 Read Post »

TCS Toronto Waterfront 42K, TOWaterfront42K

Comic-style illustration of a relaxed older male runner cruising on a rolling path in cool weather. He's wearing Shokz Open Move headphones and a Garmin watch, with visible effort but easy form.

Zone 2 Run – August 2, 2025

p50f / August 2, 2025

Build Phase 2 / Week 1 / Run 4 – Road to TOWaterfront 42K No big preps or agonizing over this run. I awoke thirsty and downed some Nuun. That’s it. I took no hydration, pre-run nor in-run nutrition. No salt tabs. Nuthin! I felt I would weather the weather. Mild temps today! Oh, I

build phase, easy run, marathon training, plus50fit, running after 50, running after 60

Zone 2 Run – August 2, 2025 Read Post »

TCS Toronto Waterfront 42K, TOWaterfront42K, Zone 2 Running

So Sleepy, So Sluggish… Still in the Zone

p50f / July 30, 2025

Sore legs. Foggy brain. But I showed up. Even when you’re in the zone, your legs don’t always get the memo. On July 30, 2025, I headed out for a Zone 2 easy run with heavy legs and even heavier eyelids. What should’ve been a smooth recovery effort turned into a test of grit, reminding

build phase, easy run, fatigue, marathon training, plus50fit, recovery, zone 2

So Sleepy, So Sluggish… Still in the Zone Read Post »

TCS Toronto Waterfront 42K

A comic book-style illustration of a muscular, bald African-Canadian man running on a wooden bridge in Parry Sound. He is wearing a black tank top, black shorts, blue running shoes, and Shokz OpenMove bone-conduction headphones. His face and body glisten with sweat under a partly cloudy summer sky. The bridge is lined with colorful murals of trees and figures, and lush green trees frame the background.

Aerobic Endurance in Summer Heat – July 27, 2025

p50f / July 27, 2025

Build Phase 1 / Week 3 / Run 5 – Road to TOWaterfront 42K Setting the Scene Another Sunday, another heat warning. An hour before heading out, I downed a Maurten Solid 160, then began sipping Nuun in preparation for what I knew would be a sweatfest. I brought a full 500ml bottle with me

build phase, hot weather running, hydration, marathon training, plus50fit

Aerobic Endurance in Summer Heat – July 27, 2025 Read Post »

TCS Toronto Waterfront 42K, TOWaterfront42K

Heart rate zone chart showing 87.6% of run time in Zone 2 and 12.1% in Zone 1 during a Zone 2 easy run on July 22, 2025.

Zone 2 Easy Run – Building Consistency One Step at a Time

p50f / July 22, 2025

Road to TCS TO Waterfront 42K – 2025 Today was Build Phase 1 / Week 3 / Run 1-a 30-minute Zone 2 easy run. I’ll admit it: my head was already thinking about tomorrow’s time trial. But I reminded myself that every run deserves presence, not just the ones with the word “test” in them.

aerobic base, dialy run log, heart rate training, marathon training, Masters running, plus50fit, training consistency, Zone 2 easy run

Zone 2 Easy Run – Building Consistency One Step at a Time Read Post »

Daily Run Log, Training Phase: Build, Zone 2 Training

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

p50f / June 29, 2025

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

heart rate training, heat training, long run, marathon training, running after 50, running after 60, training log

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

Marathon Build, Running Journey, TOWaterfront40K

Helter Swelter: Strides, Struggle & Salt

p50f / June 22, 2025

Some runs build fitness. Some runs build character. Today did both, with a salt-crusted side of humility. This was supposed to be a standard Z2 aerobic run—low to mid Zone 2 for 70 minutes. The plan was simple: keep the HR in check, sip Nuun, munch some dates mid-run, and cruise along to the familiar

brain octane mct oil, electrolyte loss, GI distress, heat adaptation, hot weather running, long run lessons, marathon training, plus50fit, saltstick fastchews, towaterfront42k, Zone 2 training

Helter Swelter: Strides, Struggle & Salt Read Post »

Endurance Running, Fueling & Hydration, Recovery & Resilience, Running & Endurance