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DLake Runs

@dlakecreates

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I show self-coached runners 🏃🏾‍♂️🏃‍♂️how to not get injured in 6 days or less through a free email course. Book now👇

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Thank you PodPaste for having me on the show to talk about growing a podcast that actually ✨matters✨

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Peek Sway era ⚡️ 2008 @ninjasonik live 2 AM, Monday, July 7th at Sway ⚡️ First time I saw a mosh pit and crowd surfing in there 🫪🦾🤯 What a time. Some bunny accidentally kicked a lit candle onto me 🕯️ I ran outside covered in wax, laugh crying, elated & burned because it was one of those magic moments where I remembered what baby punk rock Roxy envisioned for herself with her wild friends in NYC. S/O to all my other Art School Girls, @prattinstitute alumni 😎🎨
📸 by @kingtexas. Having the documentation makes me emo. IYKYK. RIP @micro_don_daddy ❣️
Tune in this week on the bunny pod @benrobey_ninjasonik gives all the Sonik fucking Ninja fax. If You Don’t know… @Ninjasonik are one of the most important bands/collectives to come out of NYC in the Y2K era & they changed the landscape of music forever ever. @telli_ninjasonik @staynfocuseddaily @benrobey_ninjasonik ❣️⚡️❣️

Roxy’s Tales Podcast Available on Spotify, Apple & YouTube 🔗 ⬆️
#RoxysTales #JahJah #Ninjasonik #DIY #PunkScene

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The beauty of endurance sports is the ease with which connections can be made anywhere.

While in Australia, I met up with @dlakecreates for an easy run and a coffee ☕️ . Although it was our first time meeting in real life, it felt as if I was getting to know an old buddy.

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I love all this shit!
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#triathlontraining #yogapractice #yoga #yogainspiration
#blacktriathletes #blacktriathlete
#varloapparel #varlo #futureawaits #trivarlo #furthertogether #dietitianapproved #TriathlonNutritionAcademy#tridottraining
#prostatecancerawarenes
Journeyto140.com

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📌WHY THE GARMIN DOES NOT MATTER. 👇👇

“I don’t care how fast you are going, I just care that you are doing your best!” WE AGREE 💯

🏆Both Siri and I were coached by the no1 coach in the sport of triathlon Brett Sutton! Whether you like him or not he has more wins on the board and more success as a coach than anyone!

🏆We swear by Bretts same philosophies of learning to understand your body and go by feel! Stop measuring every single session!

🎥I love this analogy by Brett check it out!!💪💪
#Repost trisutto

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📌Wednesday Workout
“Strength Run”
15 min easy warm up
Find a hill 30-60 sec long
Main Set:
5-6x 30-60 HARD FAST,
**Perfect uphill run form.
Build into each one.
(Or do on treadmill 1 min @8-10%
for 2-3min very easy )
Easy back down to the bottom.
Leave every 3-4 minutes.
10 mins warm down.

💥FREE💥 workouts comment “FREE”below I’ll send you a KEY workouts PDF! 💪💪

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🔥 3 REASONS YOU BLOW UP IN THE IRONMAN MARATHON AND HOW TO FIX IT 🔥
As a 6x long-distance champion and coach, I’ve seen it time and time again—athletes crushing the bike leg only to completely fall apart in the marathon. Here are the 3 BIGGEST reasons why… and how to avoid them:

1️⃣ Lack of Specific Run Conditioning
It’s not just about volume—it’s about the right sessions. If you’re not doing long runs off the bike, race-paced bricks, high intensity un days, your legs won’t have the conditioning to go the distance.

2️⃣ Poor Fuelling Strategy
Your body is a machine—but it needs fuel. If you haven’t practised your race nutrition in training or you’re under-fuelling, you’ll crash.
✅ Aim for 1g of carbs per kg of body weight per hour minimum in the marathon.

3️⃣ Weak Mindset Under Pressure
If you haven’t trained your mind to suffer, you won’t have the mental tools to push when things get tough. Build your mental toughness in training: embrace discomfort, practise positive self-talk, and visualise the finish.

💥 Nail these 3 things, and your marathon will be about strength—not survival.

#IronmanTips #TriathlonCoach #EnduranceTraining #MarathonFueling #MindsetMatters #RebeccaKateCoaching

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📌Hand Position -Running🏃💨

It’s not what you think..😂😂 Watch to the end!😝

#Repost @itsme_pollyb
CLASSIC POLLYB #itsmepollyb #genx #comedyreaction #relatable #gettingold #mycomedyvault #running #diets

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2 bruhs with waaaay too much in common. Finally link up in the Horn of Africa. There was no "catching up" because they send more voice memos in a week than most people do in their whole lives. They laughed, drank amazing coffee, sweat, laughed some more and made dope videos.
They'll do it again 😎✌🏿

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📌RUN SPEED SET
This is one of my all time favourite run sets to improve run speed and keep you from on your toes!!🏃💨

It’s my favourite fartlek or interval set with the goal to run the efforts FAST and cruise the recovery to allow heart rate to come back down but not fully recover!!👌

🎥 Watch video to hear the full run speed session! Let me know what you 🤔 think?

👉DM me “5km” for 💥FREE💥 5km run plan to get your next PR💪💪

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🔥IRONMAN TRAINING🔥

Why I do NOT recommend running over 2.5 hrs in training! Why you do NOT have to run a marathon in training before an Ironman‼️

1️⃣ Long bike and bricks will give you massive cardio vascular benefit! 5-6hr long bike and 6-7hr bricks gives you time in the legs and running off a long bike conditions you to running under fatigue in the ironman!

2️⃣ Recovery time from a run over 2-2.5 hrs is a LOT longer than recovery from a 5-6hr bike or brick due to the weight bearing on the legs and your heart rate being a lot higher on the run! This massively affects recovery time and reduces your ability to back up with quality runs that are needed to really improve run fitness!

3️⃣ Injury risk is much higher as we start to run over 2-2.5 hrs! There is more risk of injury to tendon ligaments bones etc!

👉TIP OF THE DAY - get time in the legs on the bike and bike runs to get runs on fatigued legs!
👉Try double runs instead of 3hr plus runs eg 2hrs am and 30-60min in pm so you are getting 3hrs but its broken in to two runs!

Happy RunDay 🏃‍♀️💨

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🎉 Kudos to us — 1 year of Strava integration!

It’s been an incredible ride, and here’s what our community has been up to:
🏃‍♀️ Running: 44%
🚴 Cycling: 33%
🚶 Walking: 19%
🥾 Hiking: 1.4%
🎿 Snow Sports: 0.75%
✨ Other: 1.85%

🌫️ Average NO₂: 14.2 µg/m³
🌬️ Average PM2.5: 7.8 µg/m³
(Real-time insights = smarter, healthier movement!)

Huge thanks to our friends at @Strava for powering a cleaner, more active year.
Here’s to more miles, more data, and cleaner air ahead 💨💪

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