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Pardon Ndhlovu

@pardonruns

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Olympian | Personal Coach with @mckirdytrained | Endurance Athlete
With @corosglobal through @mckirdytrained

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On your thirty something year, I want you to be fearless, but most of all rested and on the days when you can’t be any of those things, be tired. Be overwhelmed. Be done with everyone needing something from you. I see those days too, and I love you the same on all of them.

You carry so much that nobody claps for. Work and kids climbing on you and calling your name every minute when your battery is at zero. The invisible list in your head that keeps this family running. I notice it, even when I don’t say it enough. Today I’m saying it.

You don’t have to earn being celebrated. You get it just for being you. And if what you need this year is to disappear into the backyard and mow the grass with nobody talking to you, I will guard that door with my life.

Happy birthday @keara__n! by @pardonruns

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2 months ago

Happy Birthday to The @keara__n. Everyday I watch you carry the weight of the world with grace that humbles me. Your strength is quiet but unshakable, your poise inspires everyone around you and your resilience is amazing.

You faced challenges this past year that would break others, but you rose each time not only standing tall but lifting those around you. You are the unwavering force that keeps our world moving.

On your Birthday, I want to say THANK YOU for being you. For leading with love, for never giving up and for reminding me each day what true strength looks like inside and out.

Reflecting this last year with gratitude. Here is to celebrating a phenomenal woman you are today and always!

HAPPY BIRTHDAY! by @pardonruns

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a year ago

Coach Pardon has been with us for 8+ years. With all of the athletes he’s served he’s brought the same love and care to each person as he could. Here are some of his words about his athlete Herry:

“Watching Herry’s journey over the last three years has been nothing short of inspiring. From a 3:27 first marathon to a sub 3 he’s proven what hard work, resilience, and belief can accomplish.

We set big goals from day one: break 3 hours and qualify for Boston. This March at the Seoul Marathon, he crushed both, crossing the line in 2:57:30, a 10min PR.

The road wasn’t easy but greatness never is. A tough battle with plantar fasciitis sidelined him for over two months but belief kept him going and he came back even stronger. We built his mileage carefully, growing from 75 km per week to the mid 90s, trusting the process every step of the way.

Success isn’t just about talent, it’s about showing up even when doubt creeps in. Herry kept showing up bigger each week and over time, everything started to click and that sub-3 dream became a reality.”

—

Herry found great success along the way, and in part was because he had a coach who kept showing up for him too. We’re honored and proud of both!

#mckirdytrained #marathon #development #BQ #breaking3 #sub3 by @pardonruns

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a year ago

To love is to give of yourself selflessly. To be a mother is to love unconditionally. Not easy, but worth it. Being a mother to two beautiful, kind, gentle kids is truly a blessing. Most often not knowing what we are doing but still learning as we go and the kids keep on growing. In their eyes, our best efforts are perfect. As we take care of our children, we are taking care of our inner childhood, healing is taking place each time we extend grace to ourselves in those hard times when quitting seems easy. On this Mother’s Day, I want to celebrate you, I want you to know you are appreciated, you are loved even sometimes it doesn’t seem like it or feel like it. You are the best mother our kids have!! Happy Mother’s Day @keara__n by @pardonruns

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a year ago

Success demands us staying the path in the midst of discomfort. It requires showing up and seeing the process to the end. Knowing that how you felt yesterday is not how you are going to feel today. Approaching each day with an open mind knowing that not feeling the way you want is not failure but feedback.

Above is today’s marathon block reflected by the feedback @wij________hw gave from some pace work we did to prepare for the race. I am so proud of Herry and the trust he had in the process to get here even though some of the work produced doubt that it can be done. From 3:07 to 2:57. Proud coaching moment.

@mckirdytrained #marathonpr #marathontraining by @pardonruns

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2 years ago

Not only did I race a marathon this past weekend but I got to witness athletes I coach and teammates run great races in person @runcim262. I got to reconnect with friends that have moved to different parts of the country.

After not having good races the past 2.5 years, this was a good day for me, strong race from start to finish, cementing the notion that running success is not linear, you have to keep on showing up especially when things ain’t going well.

Side note: The guy that won the race and set the course record was my roommate. Who knows, maybe I could learn one or two things from him. Haha. by @pardonruns

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2 years ago

I couldn’t be prouder of Justin (@j_simonedvm ). This was, without a doubt, the toughest build-up we’ve had since working together. Justin became a father in June, and we weren’t sure if running this marathon was even going to be possible. But this past weekend, he proved otherwise by setting a personal record in the marathon.

We had ambitious goals, even though the training cycle was far from perfect. With limited time, we focused on making the most of every opportunity to build fitness and prepare without overexerting or forcing anything.

What truly stood out was Justin’s resilience and determination. Despite the sleepless nights that come with fatherhood, he showed up every day and made it work. Many runs were squeezed in on the treadmill, with breaks to tend to his newborn—who was cheering him on in spirit. Family walks became a crucial part of staying active, and quick, flexible double runs helped maintain and build fitness.

The beauty of this journey was embracing life as it unfolded. Justin adapted, adjusted, and found balance—prioritizing effort over perfection and joy over pressure.

This experience reaffirmed something important: we’re capable of so much more than we often realize. I’m excited to see Justin continue to grow as a runner and as a father. The best is yet to come.

#mckirdytrained #marathonrunning #marathonracing #marathon by @pardonruns

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2 years ago

What finish line doesn’t show is all the adversity, hard work and the tears the athletes go through during training to get to the starting line seeming like they have all together. Deep down there were major battles that were overcome and this is the story of Stephanie (@dr.cpsych). This is her second marathon and we have been working together for 8 months now with the goal of running her best at the Marine Corps Marathon.

The road was plugged with adversity, uncertainty, and heartbreak and through it all she overcame. Earlier on in our working together she developed unexpected injury which forced here not to run for almost 2 months. During that time, there were a lot of questions asked, am I meant to do this? Did I make the right decision to try to do a second marathon? How she responded to those questions helped her handle the trials and believed that her best was still yet to come.

She experienced homeless for a couple of weeks being flooded out of her apartment during Hurricane Helene. This was a few weeks before the race and she could feel the weight of the world on her shoulders. All she could do was find things that grounded her in the moment and finding time to run created an outlet to work through that hard time.

This race was a race of celebrating the obstacles that she overcame leading up to it. Coming from devastation and loss, she overcame and ran a 10min Personal best on the day. Goal was to run a sub 3:10 marathon and she came through the line in 3:09:23. This was a confirmation that she can do hard things she set her mind to and I am honored to have been part of her journey.

@mckirdytrained #mckirdytrained #marinecorpsmarathon #marathon #marathonpr #marathontraining by @pardonruns

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2 years ago

Looking for an exciting opportunity to crush your running goals in 2025. Check out the @mckirdytrained Micro Series happening starting in March 2025.

Mark your calendars.

March 29th-30th
Rockland Lake State Park

Breaking 3 - the name says it all!

Road to Tokyo - a professional marathon event to help emerging elite and top professionals

McKirdy Micro 10k - The fastest 10k course in the country!

There are three road racing events meant to serve athletes in finding their absolute best. Held on the fastest 3 mile loop in the country, this is where you run your best!

Tangent line
Personal bottles every 3 miles
TRUSTED pacers
Prize money
Cheer zones for friends and family every 3 miles!

Registration opens Monday, October 21.

#mckirdytrained #marathonracing #roadracing #marathontraining by @pardonruns

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2 years ago

Happy Birthday to this wonderful being.

This past year has been a journey of challenges and triumphs, and you have faced each one with grace, strength, and unwavering love. Your resilience has been nothing short of inspiring.

As a mom, you are the heart and soul of our family. Your boundless love and dedication to us is inspiring. You balance everything with such elegance, always putting our needs first and ensuring our home is filled with warmth and happiness.

As my wife, you are my rock, my confidant, and my best friend. Your support and love have been my guiding light, especially during the toughest times. Your strength gives me strength, and your smile brightens even the darkest days.

Today, we celebrate you and the incredible person you are. Here’s to many more years of joy, love, and shared adventures. Happy Birthday @keara__n by @pardonruns

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2 years ago

Time invested in a craft is an incredible thing and the transformation that can happen in that moment can sometimes be unbelievable. A year ago Sabrina (@sabrinaknguyen) could barely run a 3km straight without feeling like dying, literally. But this past weekend she ran the London marathon cruising through each km with joy and celebration. A feat, that seemed impossible at some point.

It’s been 6 months since we started working together. I have seen tremendous determination and dedication through those months. A marathon block done traveling through 16 countries and some extreme weather conditions didn’t stop her. Earlier in the build up, the goal was to just run under the marathon cutoff time but with each week, her confidence grew as she got stronger with each run. The conversation shifted from beating the cut off time to running 2 plus hours under the cutoff time.

Not only did she run under the cutoff time, she crushed it, crossing the finish line in 5:03:04. She does not call herself a lifetime marathoner just yet, but we are excited for her next one.

@mckirdytrained #firstmarathon #marathonrunner #runner #marathonrunning by @pardonruns

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2 years ago

My heart is full, yesterday was special: got to compete in my first US Olympic marathon Trials. Wouldn’t trade that experience for anything else. It was a rough day, the crowd, thousands of friends and family who were out there on the course and watching from home carried me through that tough day.

I am grateful for the opportunity and it was for sure one for the record books. Where do we go from here, I don’t know but I am going to cherish this moment and the process of getting there for what it was.

📸 @dhash

@mckirdytrained @baklinerunning #orlandotrackshack #usolympictrials by @pardonruns

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3 years ago