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Run with T

@runwithcoacht

180

followers

9

following

UESCA certified running coach
marathoner, endurance athlete

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She ran 15k with us once, and then 7k today. The best runner dog in Colombo! What do we call her? We call her "Strava"

#doglover #runningdog #ColomboRunner by @runwithcoacht

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a month ago

#goldcoastmarathon by @runwithcoacht

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2 months ago

The medal tab has arrived and they want me to do it again next year 😊 Gold Coast Marathon - what an amazing experience it had been!

#goldcoastmarathon by @runwithcoacht

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2 months ago

Running Tip of the Day 🏃‍♂️🏃🏻‍♀️

You DON’T need to run fast every time.

Especially when you’re trying to build your distance, keep most of your runs at an easy, conversational pace.

Build the distance first.

Once your endurance improves, then start adding speed sessions to work on your pace.

A simple rule to follow:

80% easy. 20% hard.

Don’t make every run a race.
Run easy. Build strong. Then get faster. 💪

#RunningTips #EasyRun #Running #DigitalRun #Carnage by @runwithcoacht

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2 months ago

CARNAGE UNBOXED 🔥

Tank. Shorts. Shoes. Socks. Running pouch.

The full Carnage kit is here. 👟
Now let the carnage begin. 🏃🏻‍♂️🔥 by @runwithcoacht

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2 months ago

Find me if you can 😄 The official marathon video featuring myself is out and this covers from the start line to the finish. As you can see it's super crowded but look for the CNR Tshirt and you can see me on every segment.

#goldcoastmarathon2026 #colombonightrun taken in Gold Coast, Queensland by @runwithcoacht

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3 months ago

Believe in your training. Believe in your plan.

ASICS Gold Coast Marathon 2026. Marathon number 4.

I signed up back in December after waiting in the online queue and was joined by my good friend Lara, who also had an amazing marathon. My biggest cheerleader, Leah, was there for the entire trip as my support crew, and having her there meant everything.

I finished with a 35-minute PB (Strava) in 3:14:21 (4:36/km pace), with an official time of 3:15:51. Apparently, that's almost a Boston Marathon qualifying time for my age group, even though that was never the target.

The result came from 16 weeks of training through the hot and humid streets of Colombo, peaking at 80-90 km a week. There were countless long easy runs, marathon pace sessions with Adil and Marc, and many miles with @colombocityrunning, @colombonightrun and 6ish @ 6ish. My long runs stayed at an easy 5:20-5:30/km, almost a minute slower than marathon pace. Trusting the plan meant skipping a few events and staying focused.

No excuses on race day. I made it to the start line with just one minute to spare before the gun, but once the race began, everything came together. Looking back, I can honestly say this was the run of my life.

Thank you, Leah, for being the best support crew I could have asked for. Thank you, Lara, for sharing this journey, and thank you to Adil, Marc, everyone at CCR, CNR, 6ish @ 6ish, and my colleagues at BoardPAC for all the encouragement along the way.

I don't know when I'll run another marathon, but I'm sure this won't be the last.

#goldcoastmarathon2026 taken in Gold Coast, Queensland by @runwithcoacht

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3 months ago

Grateful for every step. From 30K to 40K and finally the finish line. The atmosphere at the ASICS Gold Coast Marathon was something I'll never forget. Thank you to everyone who made it so special. 🙏🏅

#goldcoastmarathon2026 #srilanka taken in Gold Coast Marathon by @runwithcoacht

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3 months ago

Tuesday: speeds with these elites ⚡🏃‍♂️
Trying to survive the session and act like I belong 😅

#TrackTuesday #SpeedSession #RunningCrew #EliteVibes taken in Viharamaha Devi Park, Sri Lanka by @runwithcoacht

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5 months ago

Monday: pretending recovery runs are “easy” 😌🏃‍♂️
My running week has officially begun.

#RunningLife #MondayRun #RunnerMood #ColomboRunner by @runwithcoacht

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5 months ago

#greatplacetowork by @runwithcoacht

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9 months ago

Skin is waterproof, No excuses, RUN!

#skiniswaterproof #running by @runwithcoacht

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a year ago