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DLake Creates

Running & Triathlon | Consistency | Self-Improvement

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DLake Creates

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dlakecreates

I show committed runners & triathletes how to perform better as they age
Documenting my 15:59 5k run🏃🏾‍♂️
Click👇🏾for a free guide!

DLake Creates | Running Tips
There's a million ways to the top of the mountain. There's a million ways to the top of the mountain. But these are the best 6 ways to run your fastest 5k according to @run.nrg What are we missing/what works for you? Let me know! 1- Strength & conditioning - Just do strength training twice a week. Something is better than nothing. Lift heavy rather than light. Address imbalances and weaknesses early by seeing a run specialist 2- Nutrition & Diet - Not just about losing weight. Losing unnecessary fat is key. Gaining weight is okay if you are gaining muscle and keeping power to weight ratio high. 3- Do Three Easy runs Per week - Aim to do 4-5 runs a week if possible and keep 3 of them easy. 4 - Do 1 Weekly 5km Time Trial. 5k is short enough to not cause too much damage. For me I like to do these every 4 weeks, but I dont like racing, haha 5- Cross Train - on days when not running or feeling tired/having any aches/pains. Walking is cheap and easy great form of cross training if you don't have the gear/time/are traveling, etc. 6- Sleep, rest and recovery - Treat sleep as a treat. If you sleep and recover more, you can then train more! To learn more facts like this check link in bio or search “trees DLake 5k” on your fav podcast player or web. . . . . . #miketrees #dlakecreates #5krunning #parkrun #5ktraining #runfast #runningquotes #runningpodcast
Want fun formative run stories, tips/tricks to per Want fun formative run stories, tips/tricks to perform better as you age? If so go to link in bio and subscribe to my newsletter “three thing Thursday” - each month you receive slightly life changing things to help you do dope shit in your next endurance event Sign up now and get my free guide to create habits that last a lifetime. This month is all about keyo diets, intermittent fasting for runners and surgeries of life! Swipe through for more, click link in bio and share this out to folks like you! Follow @authentikfittraining and @globalhumanperformance 🎨 designed by @luisabenazzi . . #blackmenrun #sydneyrunners #runsydney #runningtips #runnerslife
2 Unusual Lessons Learned about the 5K with Mike T 2 Unusual Lessons Learned about the 5K with Mike Trees @run.nrg ☝🏾Lesson 1 ☝🏾 View sleep and recovery as a positive, not negative So many people think of sleep as a "Oh I HAVE to get this much sleep after I train". How about you flip that and say "If I sleep this much, I now give myself permission to train this much harder" 🤘🏾Lesson Two 🤘🏾 The 5K race should hurt if you're doing it right The 5k race arguably takes more skill and strategy than other races in the training and pacing to execute it correctly People new to running (and even experienced marathon runners) may scoff at the 5k as "not hard enough" based on distance alone. This is short sighted as the intensity of a 5k is a challenging one. This may be due to improper pacing and not actually knowing how to push your body hard enough for a short distance. 📲 To learn more go to the link in bio or search "Trees DLake 5K" in your fav podcast player or google search . . . . . #miketrees #dlakecreates #5krun #parkrun #5ktraining #runningtips #runningpodcast
🦃 How to make a mindful meal on Thanksgiving 👩‍🍳 One dash of awareness 🥙Two dollops of gratitude 🥛4 litres (one gallon) of presence Enjoy! PS - I’ve heard leftovers can last forever if you just roll with it 😬 📸 Photo pose inspired by @remy_b_reel . . . #blackmenrun #runningtips #turkeytrot #thanksgivingworkout #mindfulrunning #mindfulrun
The (bi)Cycle of Improvement 🚴🏽 ♻️ 1️ The (bi)Cycle of Improvement 🚴🏽 ♻️ 1️⃣Awareness - identify what you need to improve. 2️⃣Deliberate practice - focus your conscious effort on the specific area you want to improve. 3️⃣Habit - with practice, the effortful becomes automatic. 4️⃣Repeat - begin again.” ⭐️ Modified from @jamesclear . . . #blackcyclist #blacktriathlete #blackathlete #blackcyclistsnetwork #steelisreal
Should I do more deep dives on weirdo training hac Should I do more deep dives on weirdo training hacks? Or post more of my behind the scenes stuff? How about Both? None? Something else? These are questions I be having everyday. I'm stuck and need your help. I have a bunch of gut assumptions about what you might like but I need them validated. What better way than a series of questions arranged around a focused topic (aka survey). And… you can possibly $100 (or more!) for doing this. Win win, right? The survey takes about 5 mins to do and please be honest. Go to the link in my bio or dlakecreates.com/survey to possibly get $100 (or more)! Thanks for playing. . . . #run #running #runner #marathontraining #5krun
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