My Road to TOWaterfront 42K
🧭 Theme of the Week: Cadence & Confidence
This week, rhythm took the wheel.
Each run – whether easy, spicy, or steady – revolved around one idea: trusting the beat.
As the miles stacked up, my Drummer Buddy pulsed 167 BPM into my ears and something clicked. My pace wasn’t just movement; it was music. And somewhere between heartbeats and footsteps, I found confidence in consistency.
Workouts
’Twas Jolly – Run 3 (Speed Workout)
Cool morning, caffeine buzzing, and a stubborn mind trying to talk me out of doing hard things. The warm-up felt sluggish, but once the intervals started, the rhythm found me.
Numbers at a Glance
- Duration: 44:37 | Distance: 6.8 km
- Avg Pace: 7:02/km | Pa:HR: 6.04%
- IF: 0.93 (pace) / 0.81 (HR) | EF: 1.02
What the Numbers Say
Mechanical effort outpaced heart rate – that means aerobic durability held strong even under high turnover. With cadence topping out near 184 spm, each stride felt light and deliberate.
Coach’s Corner
A balanced workout: short recoveries, crisp surges, and smooth form. Early mental resistance gave way to focused execution. The cool temps helped HR stability, and caffeine sharpened neural drive.
🌀 Highlight Block: Cadence Check
“Sometimes, the most important number isn’t heart rate or pace – it’s beat. Cadence is rhythm, and rhythm is control.”
A Bit O’ Heat – Run 5 (Aerobic Endurance with MRP Finish)
Warm air, mild nerves, and the challenge of closing two solid hours with 30 minutes at MRP. My Garmin wasn’t trustworthy that day, but my Drummer Buddy was.
Numbers at a Glance
- Duration: 2:00:04 | Distance: 16.81 km
- Avg Pace: 7:08/km | Pa:HR: 3.25%
- IF: 0.89 (pace) / 0.72 (HR) | EF: 1.05
- MRP Block: 6:30/km (raw) • 6:19/km (NGP)
What the Numbers Say
Pa:HR under 4% over two hours? That’s elite-level efficiency. The final 30 minutes averaged faster than planned MRP while keeping HR in low Z3 – textbook control under heat stress.
Coach’s Corner
Perfect execution: steady through the first 90, assertive in the final 30. Cadence held 169 spm, stride length opened up, and fueling aligned perfectly with energy demands. The true pace was faster than Garmin showed – and confidence followed.
⚡ Highlight Block: Fueling Wins
“Three gels, two tabs, one rhythm. Fueling wasn’t an interruption – it was choreography.”
🌤️ Easy Runs & Aerobic Endurance
Another Brick in the Wall – Run 1 (Aerobic Foundation)
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The week began with a metronomic baseline: a gentle aerobic builder that reminded me the wall isn’t something you hit – it’s something you build, one controlled kilometer at a time.
Charming or Fresh Meat – Run 2 (Aerobic Endurance)
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A steady aerobic session under mild conditions. The rhythm was consistent, the heart rate obedient. Even when fatigue crept in, cadence discipline carried the day.
Here Comes the Sun – Run 4 (Aerobic Endurance)
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Pre-sunrise run with humidity disguised as an ambush. Fasted, calm, and strong until the post-run thirst hit like a freight train. Humidity may have tested hydration, but aerobic control stayed sharp.
What the Numbers Say
Across all three easy runs, HR averaged 137–142 bpm, Pa:HR stayed within 4–6%, and cadence hovered near 164 spm. That’s stability – the heartbeat of Peak Phase efficiency.
Coach’s Corner
These easy runs did what they were supposed to: build aerobic strength, test fueling, and rehearse restraint. They set the foundation for the confidence displayed in Run 5.
🧩 The Week in Perspective
A week that began with uncertainty ended with precision. The data confirmed what the rhythm whispered: I’m ready for the marathon grind.
Confidence doesn’t arrive in one run – it’s built through cadence, patience, and trust in the process.
💬 Takeaway
Every step this week reminded me that feel is data too.
I listened. I trusted. I delivered.
Recap, Recover, Relax & Ready.