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 Run – July 29, 2025
This run tested my ability to hold back and then surge forward. The mantra “The beat is the thing” helped guide me through each increasing effort block.
Coach’s Corner
What Your Numbers Say
- Duration: 56:12
- Distance: 8.3 km
- Avg Pace: 6:46/km
- Pa:HR: 12.08% – A sign of increasing cardiac load in latter efforts.
- IF (r): 0.86 | IF (HR): 0.80
- rTSS: 76 | hrTSS: 66
Strong in Z2 and Z3, but Z4a required a mid-block walk-likely mechanical fatigue. Not a failure, just a flag for leg strength development.
Threshold Run – August 1, 2025
A structured series of 10/9/8/7-minute tempo blocks that taxed me more than I expected. Despite perfect fueling, I felt drained post-run.
Coach’s Corner
What Your Numbers Say
- Duration: 1:07:04
- Distance: 10.2 km
- Avg Pace: 6:36/km (NGP: 6:26/km)
- Pa:HR: 4.55%
- EF: 1.02
- IF (r): 0.89 | IF (HR): 0.79
- rTSS: 97 | hrTSS: 77
- VAM: 211 m/h
Nailed the structure, but high RPE suggests either cumulative fatigue or insufficient recovery from prior workouts.
Easy Runs & Long Runs
Zone 2 Easy Run – July 30, 2025
Felt good, but I kept it honest. Focus was on staying in low Z2 and logging active recovery miles.
Coach’s Corner
What Your Numbers Say
- Duration: 35:13
- Distance: 5.3 km
- Avg Pace: 6:38/km
- Pa:HR: 3.14% – Excellent aerobic efficiency
- rTSS: 41 | hrTSS: 28
A textbook recovery run. No need to push. Let the body absorb.
Zone 2 Easy Run – August 2, 2025
Minimal prep. No fueling. No stress. Just legs, lungs, and a low Zone 2 cruise.
Coach’s Corner
What Your Numbers Say
- Duration: 35:09
- Distance: 5.3 km
- Avg Pace: 6:38/km
- Pa:HR: 3.17%
- rTSS: 49 | hrTSS: 33
- Cadence Avg: 167
Chest strap HR spike early on, but didn’t impact the rest of the run. Strong aerobic control overall.
Long Run – August 3, 2025
I felt every one of my 66 years. But I finished. Good fueling, steady pacing, and mechanical fatigue were the story.
Coach’s Corner
What Your Numbers Say
- Duration: 1:50:05
- Distance: 15.1 km
- Avg Pace: 7:18/km
- Pa:HR: 9.87%
- EF: 1.03
- IF (r): 0.83 | IF (HR): 0.69
- rTSS: 142 | hrTSS: 99
- VAM: 232 m/h | VAM W/kg: 1.16
I paced a little hot out of the gate. Walk breaks on inclines and for fueling helped, but I’ll need to reinforce leg strength for these later miles.
Conclusion
The theme of the week? Pacing maturity. I’m learning how to temper early enthusiasm, fuel with intention, and trust my aerobic base. Some sessions were stronger than others, but I walked away from each one wiser-and still walking.
Recap, Recover, Relax & Ready.