Workout Friday • 2 mile warm up • 16×400m (79 → 74) off 30s rest • 2 mile cooldown Humidity made this one just slightly tougher, but I’m working toward 20 reps off that short rest until it feels automatic. Had a friend ripping 3k reps and my boy starting as Temple XC coach

Garmin updated the predicted 5k to 15:55 after this workout (10 second reduction). 3 weeks will be racing to test that out!

Sunday long run is back. 2 mile warm up → 4x3mile @ marathon effort. First set had some hills and was more of a primer, the next 3 were flat. Saw Mantz & Young do a version of this and had to try it, legs felt super smooth despite this week’s threshold work. Cool fall

Yes there was a still shirtless version after….

8.25–8.31 Training Mon: 5 + anterior lift Tue: 8 + strides Wed: 9 miles - (8x1k @ 3:20 avg) AM + upper lift PM Thu: 6 Fri: 8 miles - 16×400 (77 avg) Sat: 8 + posterior lift Sun: 14 (4×3 mi @ 6:26→6:07) Volume climbing again, eyes on a 5K redemption in 3 weeks. This week’s

Identity is powerful, it can make the hard choice the easy one. When you see yourself as someone who trains, you show up. But I’ve learned identity can’t be built only on appearance or a single role. Runner and lifter are in my bio, but that’s what I do, not who I am.

10 miles this morning, legs were pretty sore which kept this chill. Your boy retains water/glycogen like it’s nobody’s business

Workout Wednesday • 2 mile Warm Up • 9x1k (3:22–3:16), 3:19 avg w/ 1 minute rest • 2 Mile Cooldown Felt pretty relaxed on these. Weather shifted and got warmer midway through compared to the last few days. I’m going to be a broken record for months, but the one thing you

Final 100m of the 4:22 mile a few weeks ago at 185lbs Definitely felt cooked at the end, but the goal now is to smash this time in the coming year.

Arnold pose kinda tweaks my back these days 😂 Easy 6 this morning, threshold plus 400s coming up tomorrow.