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DLake Creates

Running | Podcast | Self Improvement

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DLake Creates

Showing Serious Endurance Athletes

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DLake Creates

How To Perform Better

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DLake Creates

As They Age

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DLake Creates

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dlakecreates

I show serious endurance athletes how to perform better as they age
Documenting my best 5k run 🏃‍♀️🏃🏾‍♂️
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DLake Creates | Running
Get the best tips, tricks and tactics to perform b Get the best tips, tricks and tactics to perform better as you age. . This is my monthly newsletter - three thing Thursday. The most exciting newsletter that tries to make you a better overall human via endurance sports and self-improvement. . To signup for the newsletter go to the link in my bio or dlakecreates.com/ttt . In this edition I'll show you why saying no and fat burning mysteries are helpful and pretty damn cool. Let's jump right in! . Side note - If you're liking this or anything I've sent before, feel free to forward share this post or link (in bio) with someone that would appreciate "things" like this . Thanks for reading! To signup for the newsletter go to the link in my bio or dlakecreates.com/ . Designed by @luisabenazzi
🧠 Find out how I use running for brain clarity 🧠 Find out how I use running for brain clarity and more 👉🏾👉🏻👉🏽 . 📻 to listen click the link in my profile or search “DLake creates train” on your fav podcast player . What you gonna learn; 🩳 My history into endurance training 🍽 Intermittent fasting and low carb cycling around running and removal of the hazy cloud in my brain 📈 My obsession with consistent long and sustainable gains . To listen Click profile or search “DLake creates train” on your fav podcast player
Do you do race predictor tests? . Swipe 👉🏾👉🏾for the full story . I started doing these 2 years ago when I found out how reliable they are at getting you to know what pace you can sustain going into your race. . Do these 9-12 days before your race (the more fit and younger you are the less taper you need) . The training leading up to this should be normal and hard. Don’t have 3 easy days before it. Just one easy day before is fine. . Goal for 5k is to run 5-10 seconds per km faster than your goal race pace. If you can do that as an average for all your intervals, you should in theory race that goal pace (haha in theory!!) . 📋 set - 2x1km @3:19 ish, 2k @3:25 ish, 1.6k @ 3:25, 500m @3:20 ish 👍🏾felt good until 2km and showed my weakness. 🧘🏾 I got out of my head and just focused on running now and not the future. ✅ It worked and I was able to speed up on the last few intervals 🏃🏾‍♂️ need to work on my speed endurance later 🛌 10 day taper recovery then 5k race with the big boys! ⌚️♥️ HRM and cadence not working. Tired of this. Getting a new one . 8 more days to go... let’s see what happens! . Hit me up for any questions about this
Swipe 👉🏾 for Tue interval workout 🏃🏾‍♂️ 10x1km float cruise intervals ⏰ @5k and marathon pacing 3:30 ish to 4:15 ish 💪🏾 First time doing it but Felt great. Coulda gone faster 🧠 Def think either my gps is off or my brain finally gave my body permission to hold a fast pace. 👀 Let’s see over the next 3 weeks what happens . #blackmenrun #5ktraining #halfmarathontraining #5ktraining #runner #runaustralia #sydneyrunners #halfmarathontraining #blkrunners #runningform #runtraining #runningtips
Do you test your aerobic fitness? . Medium long 80 Do you test your aerobic fitness? . Medium long 80 min run plus MAF test done. . I’ve been doing this test for 7 years. I started out at almost 5:50 min/km and have built up my aerobic engine. Im not genetically gifted at this so it took a lot of effort to get here. It’s cool to know that I can run at a low/moderate heart rate a pretty fast pace and be economical.
Run a sub 3 hour marathon with this mental strateg Run a sub 3 hour marathon with this mental strategy... . . New podcast episode is up and based all around using a new way of thinking to train and race and see gains in endurance sports. . . To listen -Click link in bio, podcast.dlakecreates.com, or type “master of some power” in your fav podcast player. . #blackrunnersconnection #5ktraining #blacktriathlete #blackmenrun #marathontraining #marathon #marathonrunner #marathoner
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