Ludus Wellness

08/10/2025

As you guys know — sub 2:55 was the goal.
✅ 2:52 (+1 min for my traditional mid-race p**p stop… it’s a habit now).

Massive S/O to the savage in the IRONMAN hat. Around 36 km, he passed me, looked back, and instantly lit a fire in me. ..

I took that personally.

My legs were screaming, but all I could hear was Goggins in my head telling me not to be a lil’ bitch.

From there it was war — 6 km of straight leapfrogging. Iron sharpens iron, and this dude was a weapon… but at 41.5 km, I took his soul for good. (Photo #4)

Sometimes, you need an “enemy” that doesn’t actually exist to pull the absolute best out of yourself. Today, that worked.

Let’s GOOO!!! 🔥

07/27/2025

27km yesturday + 18 holes of ⛳️, first long run in two weeks. Felt good, kept it steady. Threw on a & podcast and just set the body on cruise control.

We’re about two weeks out from my goal race now — 42.2km in under 2:55. Realistically, I’m aiming for sub-2:50 since the qualifying standard for my age group is even tougher now to get to go run the

The last couple weeks haven’t been smooth — lost my voice, got sick, training’s been light. But I’m confident I built enough of a buffer with the months of hard work leading up to this.

Right now it’s mostly golf (2–4x a week), running six days a week (when healthy), and lifting maybe once.

Lightest I’ve been since I was a teenager.

Nothing left but to close out these last 2 weeks, keep the diet dialed in and go out there to hammer

07/07/2025

training update: 5 weeks out.

Been locked in since March. Probably the most consistent I’ve ever been.
• 104km of running last week
• 3 rounds of golf
• Diet’s been tight
• Down 25 lbs since HYROX in February

Honestly, I’m lighter right now than I was last summer when I ran the Calgary Marathon in 3:04 — missed sub-3 by just under 5 minutes.
This time around? I’m fitter, faster, and way more dialed in. I’m going for 2:49-2:55 and I know I’ve got it.

Lately, the workouts have been tough — lots of 6 to 15-minute intervals at race pace. Earlier in the year, it was more speed and VO2 max work (30s to 3-minute sprints). Now it’s all about holding that uncomfortable gear for longer and longer.

Also, I’ve chilled out on the heavy lifting this year and leaned more into golf.

Not trying to send mixed signals to my body like “hey, be big and jacked” AND “run 42km fast.” Just doesn’t make sense. Look at any elite marathoner or Tour de France rider — they’re not carrying a ton of extra bulk. So I’m staying lean, light, and efficient.

Swipe through the screenshots — you’ll see:

📉 weight steadily dropping
📈 1,298 km logged in the last 6 months
🍽️ consistent tracking
🏃‍♂️ long runs, hard intervals, all of it

Let’s see what 5 more weeks of focused chaos can do.

06/15/2025

Been in full tunnel vision lately. Between moving, training for a sub-2:55 marathon, and getting weirdly into golf (12 rounds in already 🏌️), it’s been a packed 4 weeks.

But the numbers speak for themselves:

📉 12.5 lbs down
⚡️ 1300+ cal/day average deficit
📊 80km run this week
💨 Lots of VO2 max work (think: fast, painful, engine-building stuff)

Swipe through to see:

• What I’ve been eating
• My average macros
• My go-to interval session (Slide 4)
• Race shots from Vancouver & Calgary
• The full training split I’m using for this sub-2:55 attempt

A key session I’ve been leaning on:
6x 3-minute intervals (hard), 3 minutes recovery. Sometimes 8 rounds, sometimes 4 minutes per rep. HR comes down during the recovery jog or walk, then we go again.

Currently 8 weeks out from race day. It’s sub-2:55 or it’s the ER.

Here’s my weekly plan if you’re training for speed:

• Tues/Thurs: Intervals or tempo
• Wed/Fri: Easy recovery runs
• Sat: Long steady state
• Sun: Medium-long
• Strength 2x/week
• Monday = full rest (plus chiro/massage)

Also squeezing in weekly physio + acupuncture to keep things glued together.

Anyone else been quietly grinding the past month?

05/05/2025

Vancouver Half Marathon = 1:26:13 (not bad considering these guns I’m hauling around)

PB’d the 5k (19:14) out the gate and locked into a solid groove after that. Big love to the race staff, city and my friends whom ran it too —everyone of us walked away with a personal best.

Now the real mission begins:
- Sub-2:55 marathon.
- Boston Qualifier.
- August 9th.

To get there, I’m gonna aim to drop 13+ lbs in the next 8 weeks and keep stacking smart training + nutrition decisions.

Will document the process of how you can also cut - if you want to dial things in for summer too, I made a group. No coaching, no upsells—just savages encouraging each other to hit their goals.

You donate $50+ to a charity of your choice, DM me the receipt, and I’ll add you.

Let’s get after it.
It’s cutting szn.

04/13/2025

You’re not reacting to the world — you’re reacting to your interpretation of it. Change the lens, change your life.

04/09/2025

Shot this post-Hyrox in Feb at ~200lbs—down to 189 now. Marathon prep’s ramping up (75km/week), carbs are climbing (255–800g some days), and I see a lot of white rice in my future.

I’ll be sharing more on food + training soon—what’s your 🐐 carb of choice?

04/06/2025

I believed this lie for 27 years: Seeing someone else win doesn’t mean you’re losing.

12/30/2024