Hank

@HankFrank • 3,428 subscribers

Chasing sub-2:30 at the Chicago Marathon. I help runners get better at any distance, from their first race to their next PR. 1:1 online coaching. DM or apply👇

Shorts

He did it. Last year, Jack qualified for Worlds in Nice and passed on the spot because he had one goal circled for this year: Kona. Today he went 9:08:38 at Ironman Jacksonville, finished 2nd in M25-29, 11th overall, and got the Kona slot. 1:01 swim. Massive bike ride to put himself at the front of the race. Then a full marathon in the Jacksonville heat with Kona sitting right there if he could hold it together. He held it together. A full year of 20-25 hour weeks around a full-time job. Early mornings, late nights, long rides, pool sessions, runs, and a lot of days nobody sees. Could not be prouder of my brother. He’s going to Kona.

He did it. Last year, Jack qualified for Worlds in Nice and passed on the spot because he had one goal circled for this year: Kona. Today he went 9:08:38 at Ironman Jacksonville, finished 2nd in M25-29, 11th overall, and got the Kona slot. 1:01 swim. Massive bike ride to put himself at the front of the race. Then a full marathon in the Jacksonville heat with Kona sitting right there if he could hold it together. He held it together. A full year of 20-25 hour weeks around a full-time job. Early mornings, late nights, long rides, pool sessions, runs, and a lot of days nobody sees. Could not be prouder of my brother. He’s going to Kona.

34,686 Aufrufe

A very important Tuesday shakeout with Cate✅ Shakeout for what? A marathon? No A race? No A workout? No The SCOOPER BOWL in Boston tonight There are people who like ice cream And then there is us We do not treat this like dessert We treat this like a sport We are about to put on an ice cream performance that people will be talking about for generations This morning was not fitness It was strategy Move the legs Get outside Bank some steps Open up the appetite Prepare for battle Respect the event Leave no flavor behind Some people train for races We train for this Last year’s performance was elite Will we beat it tonight? Stay tuned

A very important Tuesday shakeout with Cate✅ Shakeout for what? A marathon? No A race? No A workout? No The SCOOPER BOWL in Boston tonight There are people who like ice cream And then there is us We do not treat this like dessert We treat this like a sport We are about to put on an ice cream performance that people will be talking about for generations This morning was not fitness It was strategy Move the legs Get outside Bank some steps Open up the appetite Prepare for battle Respect the event Leave no flavor behind Some people train for races We train for this Last year’s performance was elite Will we beat it tonight? Stay tuned

24,581 Aufrufe

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Anya Rossi

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Right on Hereford. Left on Boylston. She did the damn thing.

Right on Hereford. Left on Boylston. She did the damn thing.

435,113 Aufrufe • vor 4 Monaten

Nobody is afraid to admit lifting is mentally hard. I’m not guessing here. I’ve done both. A hard deadlift set is hard. Finishing a marathon is accumulated fatigue, pacing, fueling, damage control, and trying not to mentally fold after hours of work. It is not close.

Nobody is afraid to admit lifting is mentally hard. I’m not guessing here. I’ve done both. A hard deadlift set is hard. Finishing a marathon is accumulated fatigue, pacing, fueling, damage control, and trying not to mentally fold after hours of work. It is not close.

157,713 Aufrufe • vor 3 Monaten

NOTHING feels like the final half mile of a race when you know you’re about to destroy your PR. 55:52 for 10 miles. The final turn and finishing stretch from my point of view, filmed on my Oakley Meta Vanguards. Racing is the BEST.

NOTHING feels like the final half mile of a race when you know you’re about to destroy your PR. 55:52 for 10 miles. The final turn and finishing stretch from my point of view, filmed on my Oakley Meta Vanguards. Racing is the BEST.

33,192 Aufrufe • vor 1 Monat

Hopped in with Cate this morning for her first speed workout since Boston. 8x400 around half marathon effort, then 4x200 around 5K effort. 400s averaged 6:40. 200s averaged 5:55. She’s got big goals for Beyond Monumental in November. Fun first step back into the build.

Hopped in with Cate this morning for her first speed workout since Boston. 8x400 around half marathon effort, then 4x200 around 5K effort. 400s averaged 6:40. 200s averaged 5:55. She’s got big goals for Beyond Monumental in November. Fun first step back into the build.

45,654 Aufrufe • vor 3 Monaten

My half marathon PR is 1:15:27 (5:45/mi). My coach penciled in my goal half marathon pace at 5:38-5:42/mi entering this block. This morning's session: 8x1K @ GHMP w/ 80s rest, avg 3:21 (5:24/mi) 4x200 above 5K effort w/ 70s rest, avg 35s (4:45/mi) That's 15+ sec/mi faster than the plan. And it felt smooth and controlled. I don't expect to hold 5:24/mi for 13.1 next weekend, but I think 5:35/mi is very much on the table.

My half marathon PR is 1:15:27 (5:45/mi). My coach penciled in my goal half marathon pace at 5:38-5:42/mi entering this block. This morning's session: 8x1K @ GHMP w/ 80s rest, avg 3:21 (5:24/mi) 4x200 above 5K effort w/ 70s rest, avg 35s (4:45/mi) That's 15+ sec/mi faster than the plan. And it felt smooth and controlled. I don't expect to hold 5:24/mi for 13.1 next weekend, but I think 5:35/mi is very much on the table.

22,548 Aufrufe • vor 6 Monaten

Final 200m of the 2025 California International Marathon filmed through my Oakley Meta Vanguards.

Final 200m of the 2025 California International Marathon filmed through my Oakley Meta Vanguards.

27,891 Aufrufe • vor 8 Monaten

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