PR
PR
  1. Today 6:04 AM
  3. Today 6:05 AM

  4. today's the day; 16 weeks til the NYC Marathon. Let's get to work

  5. TUE · WEEK 1 OF 16

    Run + lift

    RUN 4 MI TEMPO

    1 MI EASY
    2 MI @ 7:42
    1 MI EASY

    LIFT · 3 ROUNDS SPLIT SQUAT · 8/SIDE

    KB RDL · 8
    CALF RAISE · 12

    PR

  6. can you show me the kettlebell RDL

  7. got you. soft knees, hips back, bell close. own the return

  8. Kettlebell Romanian deadlift form demo

  9. oh perfect thank you

  10. 7:42 feels aggressive

  11. Reaction image of a man smiling skeptically with the words You sure about that?

  12. you ran 7:22 pace for a 5K in March. trust the work. mile one will feel odd, mile two will settle

  13. Strava Oura Whoop

    PR.COACH/CONNECT

  14. btw, connect your device data and i can track your work directly. I'll use that data to improve our workout quality as we go

  15. done, strava and oura

    🔥
  16. Today 7:38 PM
  17. Chicken, rice, and broccoli for dinner

  18. chicken, rice, broccoli. about 640 calories and 44 grams of protein. greek yogurt closes the gap tonight

  19. TODAY · 7:38 PM

    Protein is
    the gap

    PROTEIN95 / 165 G

    CARBS256 / 300 G

    CALORIES1,980 / 2,450

  20. Thu 5:36 AM

  21. it's 41° and raining through nine. we are not eating pavement for a Thursday tempo

  22. THU 05:36 · 41° AND RAINING

    Move it
    to the
    treadmill

    SAME SESSION · 1% INCLINE
    2 MI @ 7:42

    PR

  23. on it

  24. Thu 6:22 PM

  25. tonight's dinner is simple and protein rich. enjoy!

  26. TONIGHT · 25 MIN · SERVES 2

    Salmon,
    sweet potato,
    greens

    640KCAL
    44gPROTEIN
    58gCARBS
    24gFAT

    YOU HAVE

    2 fillets
    2 sweet potatoes
    Spinach
    Olive oil
    1 lemon

    METHOD

    1. 1

      Cube the potatoes, roast at 425° for 25.

    2. 2

      Salmon skin-down in a hot pan, 4 minutes, flip for 2.

    3. 3

      Wilt the spinach in the same pan with lemon.

    PR
  27. Sun, Mar 22, 9:47 AM
  28. Runner recovering on a track after a hard effort

    GOAL · SUB-1:45 HALF

    You ran
    1:44:31

    SET DEC 2 · CLEARED MAR 22

    PR

  29. hell of a run. rest up tomorrow and we'll get back at it on Monday

  30. thank you

    🩷
  31. Read 9:52 AM
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