How fast you can get with run-walk intervals? 🤔 Come run 10 miles with me using my favorite intervals—pace times included! Today’s long run averaged out to 11:01/mi, and honestly, that’s the magic of run-walk… it’s so versatile. 💛 You can dial up the run, adjust the walk, slow things down, speed things up—whatever fits your goals for the day. Whether you’re chasing a faster pace or keeping things super sustainable, intervals meet you where you’re at. And yes… I use run-walk both in training an

Training with the best runners on this planet for 14 days🇰🇪 I lived in Iten, Kenya for 14 days to train with some of the best runners in the world, and every day taught me something new. Today was a classic Kenyan training day: ☀️AM: 1-hour AM track session (12km fartlek) 🌙PM: 1-hour afternoon recovery run (10km easy) Most runners start the day fasted for the first workout with a black coffee or chai tea. Food in Kenya for runners is all whole food ingredients, home made and high-carb to fuel

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Replying to @Murph Pack LOCKING MY DOORS AND WINDOWS!!!!! The stained glass Christmas lighting ceremony is here! I am so glad that we are all so obsessed with stained glass houses… suspiciously my eBay listing have been disappearing?! Jk. My most asked question was where did I find them? Answer: @ebay and @facebookmarketplace.com! Literally so lucky. I just searched “stained glass houses” and “stained glass Christmas village” - happy hunting! And if you have some already… show me! I want to see