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 warm-up, speed injections, and sustained efforts in Zone 4.
Pre-run, I fueled with two slices of white bread and 2 tablespoons of jam, washed down with Nuun. Just before heading out the door, I took 2 tablespoons of honey and packed another 2 tablespoons in a small pouch for mid-run. Two SaltStick Fastchews rounded out my pre-run prep.
During the run, I took a short walk during a stride recovery to pop a couple of salt tabs and sip Nuun. I repeated the routine after my first tempo effort, adding the honey pouch and two more tabs.
Once the main set began, I felt almost mechanical – my legs ticking over as if they belonged to someone else. Smooth, rhythmic, and consistent, even in the humidity.
Coach’s Corner
Workout Description:
- Warm-up: 12 minutes in Z2
- Strides: 4 × 30 seconds accelerating from Z2 to Z4, with 30-second Z1 recoveries
- Main Set: 2 × 7 minutes in low Z4 with 2-minute Z1 recoveries (the 2nd recovery nixed in my Forerunner)
- Cool Down: 5 minutes in Z2
What Your Numbers Say
- Duration: 0:37:06 | Distance: 5.63 km
- Avg Pace: 6:35/km | NGP: 6:27/km
- Elevation Gain/Loss: +153 m / -171 m
- EF (TP/Friel): 1.04
- Pa:HR: 5.81% | Grade: -0.3%
- rTSS / hrTSS: 53 / 39
- IF (pace / HR): 0.88 / 0.76
- Avg HR / Max HR: 149 / 160 bpm
- Cadence: 167 avg | Max: 184 spm
- VAM / VAM W/kg: 247 m/h / 1.26
Analysis:
This session was executed with excellent control. The Pa:HR of 5.81% is well within the range for steady aerobic output despite the surges, suggesting heat and climbs were handled efficiently. The EF of 1.04 is in line with your recent threshold sessions, showing you maintained strong aerobic economy despite heat stress and short walking breaks for fueling. Cadence and stride length stayed consistent through the tempo blocks, which bodes well for form durability in race conditions.
Conclusion
A tempo run with strides in humid, challenging weather can feel like an uphill battle – unless you treat it as an opportunity to fine-tune efficiency and pacing discipline. Today was exactly that: a reminder that smart fueling, early starts, and consistent form can keep you sharp in any conditions.