A data-driven guide built from your race history, FIT file analysis, and physiological data. Everything you need to race smarter and train better.
You are a naturally fast, anaerobically strong runner with an underdeveloped aerobic base who executes brilliantly when disciplined but blows up predictably when running on feel alone.
A well-trained aerobic base should show a 60-90 sec/mile drop. Your nearly 2-minute drop points directly at aerobic base as your primary limiter.
The single highest-return investment for your profile. Feels embarrassingly slow — 11:30-12:30/mi is correct and expected. This is the mechanism that closes your aerobic gap.
Only introduce in the 6-8 week block before a race. One weekly tempo session at LTHR pace. Not for general training — too much lifting interference outside of race prep.
Only during half marathon prep blocks. Add one long run every two weeks building to 10-11 miles. Develops fat oxidation and late-race muscular endurance that 10K training can't replicate.
Your anaerobic system is already your strength — 5K times prove it. Interval work targets your least limiting system while creating high injury risk during a rebuild phase.
Log every strength session in Garmin. Trust DSW recommendations as your daily readiness guide. Override manually only in the 6-8 weeks before a race. Watch Body Battery and HRV trends — chronically below 50 means pull back on run volume.
4-5 races per year. One annual half marathon as the A-race — currently Garmin Durham. Supporting 10Ks every 6-8 weeks for motivation, benchmarking, and fitness maintenance. Long summer gap is intentional — NC heat makes racing counterproductive and this is your base-building window. Half marathon requires an 8-10 week prep block before it; return to 10K maintenance after.