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
I leaned into this one with controlled discipline. The strides kept me snappy, and the longer tempo segments reminded me to respect pacing discipline even when the legs feel ambitious.
What Your Numbers Say:
- Solid execution in Z2/Z3 crossover
- IF (rTSS) lined up neatly with effort
- RPE showed “somewhat hard” but never tipped into redline territory
Takeaway: I’m building confidence in sustaining extended tempo efforts-exactly the aerobic strength needed heading into the heart of the block.
Spicy Speed Workout – Aug 15
This was the week’s firecracker. The pace demanded sharp focus, but the strides and structured recoveries let me stay in control.
What Your Numbers Say:
- Cadence held strong in upper 160s
- Heart rate stayed responsive, showing fitness gains
- rTSS reflected a true quality session, balanced with recovery
Takeaway: I felt fast without frying myself-precisely the balance I’ve been chasing.
Easy Runs & Long Runs
Shiny Zone 2 Shorty – Aug 12
A compact session, but a good reminder that not every run has to be epic. Zone 2 discipline kept things steady, and it set the tone for the rest of the week.
Zone 2 Cadence Reset – Aug 16
This run was about rhythm and form. My cadence found its natural beat, and I noticed efficiency creeping in where before I’d fight it.
What Your Numbers Say:
- Pa:HR stayed well within expected range
- Average cadence tracked right where I wanted it
- HR/pace relationship hinted at efficiency gains
Takeaway: The cadence reset felt like pressing a “recalibrate” button mid-cycle.
Running in the Rain – Aug 17
The capstone long run landed in the rain-fitting, since resilience was the theme. Puddles, soaked shoes, and all, I found flow in the effort.
What Your Numbers Say:
- Z2 basement kept me honest even as stride length shortened late
- HR never drifted into concern territory despite wet conditions
- RPE: Moderate, but mentally tougher than dry roads
Takeaway: Rain doesn’t cancel growth. This one made me marathon-tougher.
Coach’s Corner
Looking across the week, the balance was excellent: two quality workouts, bookended by easier Z2 days and capped with a rain-tested long run. The Pa:HR values across your easy efforts confirmed aerobic stability, while the workouts delivered just enough spice without overreaching.
Dew Point “What If?”
Had you been running these sessions in mid-October conditions (~8–10°C, dew point ~5°C), paces would likely have improved by 10–15 sec/km at the same heart rates. That’s free speed waiting for cooler weather-evidence that patience in the summer grind pays off when racing season hits.
Conclusion
This was a week of balance, resilience, and sharpening. From shiny Z2 runs to soaking-wet long miles, every effort played its part. The training puzzle pieces are starting to click into place, and I feel myself stacking the kind of strength I’ll need in October.
Recap, Recover, Relax & Ready.