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Albert Kragl

@runkraglrun

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I’ve got a big running goal and I’m putting it out there: I want to beat the time I ran in my first marathon by 1 hour (or more).

This means going from a 3:29:46 marathon to a 2:29:46. My current PB is 2:50:28 so I’ve got a decent way to go still, but I don’t think it’s impossible. That being said, I’m not sure that this is possible either, so I’m just going to give it what I’ve got and see what I’m capable of.

I’ll be documenting all of my training along the way, follow along if you want to see how things go! by @runkraglrun

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a month ago

Copenhagen Marathon 2026. 2:50:28 official time, a 4 minute PB, almost perfectly even half splits, and my favourite marathon I’ve done so far. What a day.

The experience of running Copenhagen was unreal. The whole weekend felt like a world major from start to finish, with an amazing expo, 20,000+ runners, crazy amounts of crowd support on-course, and beautiful streets to run through.

The plan going in was to set out at 4:00/km pace and if I felt good, to start speeding up around the 25km mark. I started out slightly slower than that through the first 10km and crossed the halfway point in 1:25:15, on pace for a 2:50:30 finish. I gave it a good effort from 30-40km, dropping my fastest 5K splits in the race, but I lost some gas at the 40km mark and had both of my hamstrings nearly seize up with about 700m to go. I managed to hold things together to finish the second half in 1:25:13, two seconds off perfectly even half splits. I guess you can’t pace much more consistently than that.

I think I genuinely gave it everything I had on the day, and I don’t think I could have finished even a second faster. I left it all out there and I’m proud of my effort. Now for some time off to recover and get back to feeling the hunger to train again.

I’ve also written a full race report on my Substack. Link in bio if you’d like to give it a read 🔗

Kit I wore for the race:

🧢 @cieleathletics ALZCap
⌚️ @coros_canada Pace 3 + heart rate monitor
🎽 @v_fac club singlet (guaranteed speed boost)
🩳 @lululemon Fast and Free Half Tight 8”
🧦 @lululemon Power Stride Crew Socks
👟 @adidasrunning Adizero Adios Pro 4

#marathon #cph42 #copenhagenmarathon #marathonrunner #running taken in Copenhagen, Denmark by @runkraglrun

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2 months ago

CIM baby!! My third marathon and by the far the strongest I’ve ever felt running one. Knocked a good chunk off my previous PB, got a BQ, and feeling hungry for more. See you next year for my next marathon in the Spring.

Chip time: 2:54:29
First half: 1:28:24
Second half: 1:26:05

Check out the link in my bio for the full race report 🔗 taken in Sacramento, California by @runkraglrun

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8 months ago

Here’s a step-by-step breakdown on how to do strides properly + why they make you a better runner 🏃‍♂️ by @runkraglrun

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2 days ago

If you run any distance at your max effort then there’s bound to be at least one time where you seriously want to stop. Here are a couple tips to help you train your mental toughness and push through those tough moments.

#runningtips #runningadvice #running #mentaltoughness #runner by @runkraglrun

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5 days ago

Does it matter how soft your running shoe foam is?

The answer is… kinda.

Here are some things I’ve noticed over the years after trying over a hundred different pairs of running shoes:

1) Durability and change in feel over time 📉

I haven’t noticed a correlation between the softness/firmness of a shoe’s foam and how many miles you get out of it. In other words, a shoe with a firmer foam isn’t necessarily more durable than a shoe with a softer foam, and vice versa. That being said, I’ve found that firmer shoes tend to feel more consistent throughout their life while softer shoes tend to gradually lose their softness over time.

2) Stability 🤹‍♂️

Generally firmer shoes are a bit more stable than softer shoes, but this isn’t always the case and it very much depends on the specific shoe. If you have any concerns about stability, it’s good to try shoes out to see if they’re stable enough for what you’re looking for.

3) It’s just personal preference 🤷‍♂️

Some runners like softer shoes and some like firmer shoes. There’s nothing really wrong with either option, and if anything, it can be good to have a variety of shoes in your rotation. It’s best to try out shoes for yourself and find out what you like.

What do you look for in a pair of running shoes? Let me know with a comment down below 👇 by @runkraglrun

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9 days ago

My first time tackling Vancouver’s infamous Triple Crown: three mountains and over 2,200m of climbing.

I’d never call myself a cyclist, but as a runner that’s been dealing with an Achilles injury I’ve been biking a lot more the past few weeks. The Triple Crown has been on my bucket list for the last couple years and with the road up Cypress closing yesterday for construction up until October, I got the kick I needed to finally do it. The Tour de France always gets me fired up to get on the bike too!

Have you done the Triple Crown? Would you ever attempt it? Let me know! taken in Vancouver, British Columbia by @runkraglrun

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11 days ago

For the past few weeks I’ve been dealing with a bit of an injury in my right achilles. Here’s an update and reflection on how I think I could have avoided getting injured.

Thankfully it’s not too bad and I’m still able to run, albeit at much lower volume. I’ve been cycling a lot more to cross-train in the meantime and I’m hoping to start re-introducing faster running next week.

Let me know if there’s anything you’ve learned from your own injuries 👇 by @runkraglrun

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15 days ago

Here’s a quick review of the AlpacaCloud running socks from @followyourlegend!

These are probably some of the softest and most comfortable socks I’ve ever worn, and if that sounds good to you then you’ll love them for running. Check out @followyourlegend to grab a pair.

#ad #running #runninggear #runningsocks #gearreview by @runkraglrun

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17 days ago

Spicy workout from a couple weeks ago on the road to a sub-17 5K 🌶️

This might have been the most variety I’ve ever had distance-wise in the same workout, featuring miles, a kilometre rep, 300 metre and 200 metre reps!

- 2x1 mile @ 10K effort, 3 min rest
- Change into track spikes
- 1 mile @ 10K effort, 5 min rest
- 1K @ 5K effort, 4 min rest
- 3x300m @ mile pace, 300m jog rest
- 2x200m @ 800m pace, 200m jog rest

#runworkout #trackworkout #running #runner #runningtraining taken in Vancouver, British Columbia by @runkraglrun

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17 days ago

Looking to get your first pair of running shoes? Here’s everything you need to know about picking the right pair 👟

#running #runningtips #runningshoes #runner #shoes by @runkraglrun

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23 days ago

Workout 2 on the road to a sub-17 minute 5K this year. Hitting some serious hills on this one with each 600m hill rep having about 30m of elevation gain, but most of that coming in the last 300-400 metres 🥵

Kit I wore for this workout:

🧢 @cieleathletics ALZCap
⌚️ @coros_canada Pace 3 + HR monitor
👕 @bandit Micromesh Run Tank
🩳 @lululemon Fast and Free Half Tight 8”
🧦 @lululemon Power Stride crew socks
👟 @sauconycanada Endorphin Speed 5 (great for trail workouts with the lower stack in the forefoot)

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I’ve set a goal for myself to run 1 hour faster than my first marathon (3:29:46 ➡️ 2:29:46). Instead of doing marathon build after marathon build, I’m focusing on my speed for a longer period of time by training mainly for the 5K. Follow to see how the training goes!

#running #trackrunning #runningworkout #runner #runtraining taken in Vancouver, British Columbia by @runkraglrun

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a month ago