NOV 9–15
RACE
Intent. Not your paces.
Mon 9
- Single-leg calf raise (3s lower) - 2x12 per leg
- Push-up - 2x20–25
- Split squat - 1x8 per leg
- Dead bug - 2x8 per side
Wed 11
- Push-up - 2x20
- Single-leg calf raise (3s lower) - 1x12 per leg
- Side plank - 2x30s per side
How to steal this week
Keep the tags.
Change the miles to your last month.
Thin week: cut easy, then long. Quality last if the week still holds.
Dead week: do not make it up.
Get my week straight to your inbox. Mondays.
Ran the shape and it still broke? That’s the rewrite → Coaching. Closed for now.
Steal the week. Or have it rewritten.
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Actual Block
$149/month
Your race, your days. I write week 1 from the form, rewrite when life deletes days. Async. No Zoom theater. Closed for now.
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App trial
Free for now.
Desk sessions for hours that will not hold a run. Not a coach.