speed training

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

03/18/2025 Training Log – 800m Repeats: Rocket Boosters & A Hard Stop

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Execution & Reflections: I eagerly anticipated this workout and felt confident going in, expecting to outpace the prescribed 5K race pace. I figured I could sustain around 5:45/km for the intervals—let’s see how that played out. 🚀 Leg turnover was ON POINT early on. My new Altra Experience Flows had me feeling like a rocket.

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03/18/2025 Training Log – 800m Repeats: Rocket Boosters & A Hard Stop Read Post »

Interval Training, P50F Training Log, Speed Work
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