Build Phase 2 | Week 2 | Run 5 — My Road to TOWaterfront 42K
I went into today’s long Zone 2 run expecting “easy.” That was the plan. Instead, it turned into a grind with plenty of walking – more than I’d like to admit. By the halfway mark, I knew I’d fall short of the distance I’d been hoping for. Still, I got the time on feet, and that matters. With Active Recovery week ahead, I’m looking forward to letting my legs recharge.
Pre-run fuel: 2 slices white bread + 2 tbsp jam, 500 ml Nuun, 2 SaltStick Fastchews
In-run fuel: SiS Beta gel at ~35–42 min, Maurten Gel 100 at ~1:20, 2 SaltStick Fastchews every ~20 min, sips of Nuun throughout.
Coach’s Corner
Planned:
- 2:00:00 @ 06:42–07:08/km (low–mid Z2)
- TSS: 155 | IF: 0.83
Executed:
- Duration: 2:03:58
- Distance: 15.80 km
- Avg Pace: 7:50/km (NGP: 7:34/km)
- rTSS: 132 | IF (pace): 0.75
- hrTSS: 99 | IF (HR): 0.65
- Avg HR: 137 bpm | Max HR: 171 bpm
- Pa:HR: 9.41% | EF: 1.55
- Elevation Gain: 356 m | Loss: 373 m
- VAM: 172 m/h | VAM W/kg: 0.87
- Cadence Avg: 159 spm | Max: 180 spm
What Your Numbers Say
- IF & Effort: Both pace-based (0.75) and HR-based (0.65) IF were well under threshold, confirming you stayed in aerobic territory despite the walking breaks.
- EF: At 1.55, aerobic efficiency dipped compared to your stronger recent Zone 2 outings, reflecting the combination of heat, accumulated fatigue, and more hiking.
- Pa:HR: 9.41% is on the high side, indicating some cardiovascular drift – unsurprising for a two-hour effort in humid conditions.
- VAM: 172 m/h confirms the rolling terrain was a steady factor, adding muscular load.
- Execution Takeaway: Even with more walking, you maintained control and avoided overexertion. This aligns with the purpose of the last long run before Active Recovery week – durability over speed.
Conclusion
Today wasn’t about pace glory. It was about showing up, working through the grind, and keeping the tank from going dry before recovery week. Every marathon build has these “supposedly easy” runs that feel anything but – and they still count toward the bigger goal.