Build Phase 3 kicked off with a full slate of five runs, each serving a specific purpose. From sharpening progressions to fueling rehearsals, this week was all about dialing in control and confidence. Not every number told the truth (thanks, GPS gremlins and HR strap quirks), but the overall theme was clear: fueling wins, steady HR, and workouts that mirrored marathon specificity.
Workouts
Progression Run – August 19, 2025
Debrief:
Progression run. Followed agreed upon nutrition timing – Mix 160 pre-run, Gel 160 mid-run – still working on technique while moving. Controlled early, drifted later, but cadence stayed solid. These “slow burn” sessions are becoming a favorite.
Metrics Summary:
- Duration: 1:05:07 | Distance: 9.96 km
- Avg Pace: 6:25/km | Avg HR: 150 bpm (Max 164)
- rTSS/hrTSS: 98 / 71 | Pa:HR: 3.57%
- Cadence Avg: 167 spm | Elev Gain/Loss: 224m / 252m
What the Numbers Say:
Low drift, efficient cadence, and a pace IF of 0.90 made this a textbook progression. The real challenge is fueling on the move – a skill in progress.
Marathon Pace Efforts – August 22, 2025
Debrief:
Fueling Win! Maurten Mix 160 pre-run + SaltStick tabs, with HR steady through climbs. The stomach held firm despite doubts from the night before. Finished stronger than expected – a genuine confidence boost.
Metrics Summary:
- Duration: 1:08:03 | Distance: 10.6 km
- Avg Pace: 6:27/km | Avg HR: 152 bpm (Max 163)
- rTSS/hrTSS: 107 / 77 | Pa:HR: 5.95%
- Cadence Avg: 168 spm | Elev Gain/Loss: 287m / 313m
What the Numbers Say:
This was marathon specificity in action. Pace IF (0.92) matched the intent, and fueling worked perfectly. The balance of restraint on climbs and fueling execution turned this into a rehearsal win.
Easy & Long Runs
Easy Run – August 20, 2025
Debrief:
Cooler temps, legs ticking over smoothly – until an ankle twist on a branch gave a scare. Luckily, no damage done, but a reminder to stay aware even when things feel easy.
Metrics Summary:
- Duration: 45:04 | Distance: 6.70 km
- Avg Pace: 6:44/km | Avg HR: 144 bpm (Max 153)
- rTSS/hrTSS: 62 / 42 | Pa:HR: 5.96%
- Cadence Avg: 169 spm | Elev Gain/Loss: 156m / 186m
What the Numbers Say:
Aerobic effort stayed on target. Reported Pa:HR looks high but reflects rolling terrain rather than efficiency loss.
Spicy Easy Run – August 23, 2025
Debrief:
Fasted, with SaltStick tabs pre-run and Nuun along. Kept it spicy at the upper end of Easy, HR brushing Tempo. Pa:HR read high, but the strap hadn’t locked on Lap 1 – the real feel was smooth and steady.
Metrics Summary:
- Duration: 35:06 | Distance: 5.41 km
- Avg Pace: 6:30/km | Avg HR: 141 bpm (Max 156)
- rTSS/hrTSS: 51 / 35 | Pa:HR: 13.61% (artifact)
- Cadence Avg: 168 spm | Elev Gain/Loss: 115m / 160m
What the Numbers Say:
Excluding Lap 1 anomaly, Pa:HR corrects closer to ~5%. Fueling strategy for fasted work was on point.
Long Run – August 24, 2025
Debrief:
2 slices of bread with jam + Mix 160 + SaltStick pre-run. Gel 100s and 160 plus Nuun during. HR locked steady in the 140s the whole way. GPS drift exaggerated Pa:HR, but legs felt strong. Another fueling confidence builder.
Metrics Summary:
- Duration: 2:10:05 | Distance: 18.1 km
- Avg Pace: 7:10/km | Avg HR: 144 bpm (Max 154)
- rTSS/hrTSS: 169 / 124 | Pa:HR: 9.24% (adjusted closer to 4–6%)
- Cadence Avg: 163 spm | Elev Gain/Loss: 491m / 538m
What the Numbers Say:
GPS noise overstated drift, but HR stability shows aerobic control was intact. Fueling across 2+ hours without GI issues is the big win here.
Conclusion
This week had everything: progression control, fueling rehearsal, GPS anomalies, ankle scares, and climbs that tested the legs. Through it all, HR discipline and nutrition stood out. Fueling is no longer an uncertainty – it’s becoming a strength.
Recap, Recover, Relax & Ready.