plus50fit

A wide-format composite illustration of a fit middle-aged runner with salt-and-pepper beard, Shokz bone-conduction headphones, and Garmin watch on his left wrist. The runner avatar appears five times, each in a different weather vignette: sunny, breezy with clouds, heat shimmer, calm skies, and heavy rain. Vintage-textured style emphasizes endurance through varied conditions.

Weekly Recap Build Phase 2 | Week 3 – August 11 to August 17, 2025

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This week of marathon training threw everything at me-short Z2 work, tempos with strides, spicy intervals, a cadence reset, and finally, a rainy long run that tested both patience and grit. Each session carried its own lesson, and together they shaped another solid block in the build. Workouts Tempo Run with Strides – Aug 13 […]

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Weekly Recap Build Phase 2 | Week 3 – August 11 to August 17, 2025 Read Post »

Build Phase, Marathon Training 2025, TCS Toronto Waterfront 42K, TOWaterfront42K, Weekly Recap
Plus50Fit avatar running in front of a large wooden metronome, symbolizing cadence and rhythm in marathon training.

Zone 2 Cadence Reset – August 16, 2025

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Build Phase 2 | Week 3 | Run 4 – My Road to TOWaterfront 42K How it Began I had stomach distress through the night into the wee hours, so I decided to keep this one short and easy. Other than a couple of SaltStick tabs and swigs of Nuun, I ran fasted. By the

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Zone 2 Cadence Reset – August 16, 2025 Read Post »

Marathon Training, Running Journey, TCS Toronto Waterfront 42K, TOWaterfront42K
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

Tempo Run with Strides – August 13, 2025

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Build Phase 2 | Week 3 | Run 2 — My Road to TOWaterfront 42K Introduction Another day, another heat warning. But instead of letting the forecast dictate my run, I started early and managed to sidestep the worst of the swelter. Today’s plan was a tempo run with strides, a structured mix of smooth

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Tempo Run with Strides – August 13, 2025 Read Post »

Build Phase, TCS Toronto Waterfront 42K, Tempo Runs, TOWaterfront42K

Shiny Zone 2 Shorty – August 12, 2025

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Build Phase 2 | Week 3 | Run 1 — My Road to TOWaterfront 42K Introduction Coach calls these volume cutback weeks “Active Recovery.” I call them the weeks when you can almost feel the gains happening – like those timelapse videos of seedlings bursting through the soil and flowering skywards. This morning’s short Zone

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Shiny Zone 2 Shorty – August 12, 2025 Read Post »

Marathon Training, 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

Zone 2 Easy Run – August 9, 2025

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Build Phase 2 / Week 2 / Run 4 – My Road to TOWaterfront 42K I woke up to another heat warning, so I kept this Zone 2 easy run strictly aerobic and started early. Pre‑run was simple: 500 ml Nuun, 2 SaltStick tabs, a tablespoon of Brain Octane MCT – no bottle on the run.

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Zone 2 Easy Run – August 9, 2025 Read Post »

Marathon Training, Masters Running, TCS Toronto Waterfront 42K, TOWaterfront42K
A digital illustration of a sweaty male runner lying on a wooden park bench after a hot summer run, wearing a blue tank top, black Garmin watch on left wrist, and cap pulled low. This image captures post-run fatigue during a marathon pace workout in Zone 2 to Zone 3.

🏃 Marathon Pace Run – August 8, 2025

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Build Phase 2 / Week 2 / Run 3 – My Road to TOWaterfront 42K Debrief NGL, I’m a bit disappointed in today’s effort – but that too will pass. I got going later than usual, and that likely proved to be a mistake. I woke up sluggish, like I needed more rest, but I

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🏃 Marathon Pace Run – August 8, 2025 Read Post »

Running Journey, TCS Toronto Waterfront 42K, TOWaterfront42K, Training Peaks Data
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

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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,

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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

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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

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

Weekly Recap
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