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Timeline showing a red haired and bearded man progressing through three stages for training for a race: the first frame has the words "week before" at the top while the man sits happily eating a large plate of spaghetti and meatballs and surrounded by potatoes and rice; the second frame shows "race morning" across the top and shows the man at the starting line looking determined with four arms holding a cup of coffee, a banana, a bowl of oatmeal, and a bagel; and the final frame has the words "after race " across the top and shows the man smiling confidently and flexing while holding a bottle of chocolate milk and he is wearing a medal with "1" on it

Timeline showing a red haired and bearded man progressing through three stages for training for a race: the first frame has the words "week before" at the top while the man sits happily eating a large plate of spaghetti and meatballs and surrounded by potatoes and rice; the second frame shows "race morning" across the top and shows the man at the starting line looking determined with four arms holding a cup of coffee, a banana, a bowl of oatmeal, and a bagel; and the final frame has the words "after race " across the top and shows the man smiling confidently and flexing while holding a bottle of chocolate milk and he is wearing a medal with "1" on it

The Final Battle Plan: A Warrior’s Guide to Race Week Nutrition and Supplementation

13 hours ago4 min read

A muscular red bearded man in a blue tank top with "1ST PHORM" across the chest and wearing an Irish Driving hat is standing confidently at the race start line at sunrise, wearing his race gear with bib #42, holding a clipboard with a completed checklist. Surrounding him are glowing icons of all the race day essentials: running shoes, energy gels, water bottle, sunscreen, anti-chafe cream, throwaway jacket, safety pins, and timing chip. Behind the man are other runners warming up, and there's a "RACE DAY READY" badge plus a stopwatch showing 6:00 AM. The vibe is organized, prepared, and ready to conquer!

A muscular red bearded man in a blue tank top with "1ST PHORM" across the chest and wearing an Irish Driving hat is standing confidently at the race start line at sunrise, wearing his race gear with bib #42, holding a clipboard with a completed checklist. Surrounding him are glowing icons of all the race day essentials: running shoes, energy gels, water bottle, sunscreen, anti-chafe cream, throwaway jacket, safety pins, and timing chip. Behind the man are other runners warming up, and there's a "RACE DAY READY" badge plus a stopwatch showing 6:00 AM. The vibe is organized, prepared, and ready to conquer!

The Warrior’s Race Day Battle Plan: Your Ultimate Prep Guide

1 day ago3 min read

Split image comparing half marathon fueling (moderate) vs. full marathon fueling (intense with carb-loading), with "NOTHING NEW ON RACE DAY" banner. On both sides of the picture is a muscular man in a blue tank top with "1ST PHORM" across the chest

Split image comparing half marathon fueling (moderate) vs. full marathon fueling (intense with carb-loading), with "NOTHING NEW ON RACE DAY" banner. On both sides of the picture is a muscular man in a blue tank top with "1ST PHORM" across the chest

Fueling the Gauntlet: A Warrior’s Guide to Half and Full Marathon Nutrition

2 days ago3 min read

A muscular man in a blue tank top with "1ST PHORM" across the chest iswearing a hydration vest on a trail at sunrise, surrounded by all essential gear items with labels, plus a checklist with green checkmarks.

A muscular man in a blue tank top with "1ST PHORM" across the chest iswearing a hydration vest on a trail at sunrise, surrounded by all essential gear items with labels, plus a checklist with green checkmarks.

The Warrior’s Pack: A Guide to Long Run Essentials

3 days ago3 min read

A muscular red haired and bearded man in a grey tank top with "1P" across the chest is standing powerfully surrounded by three glowing pillars showing carbs (energy), protein (muscle-building), and fats (endurance) with a FULL fuel gauge.

A muscular red haired and bearded man in a grey tank top with "1P" across the chest is standing powerfully surrounded by three glowing pillars showing carbs (energy), protein (muscle-building), and fats (endurance) with a FULL fuel gauge.

The Runner’s Fuel: A Warrior’s Guide to Nutrition for Runners

6 days ago3 min read

Split image showing an in shape red haired and bearded man in a blue tank top running slowly on the left (Zone 2, foundation-building) with arrows leading to the same red haired and bearded man sprinting fast on the right (race day speed)

Split image showing an in shape red haired and bearded man in a blue tank top running slowly on the left (Zone 2, foundation-building) with arrows leading to the same red haired and bearded man sprinting fast on the right (race day speed)

The Warrior’s Paradox: To Run Fast, You Must Run Slow

7 days ago3 min read

A shirtless muscular red haired and bearded man is running comfortably in a large green Zone 2 band, surrounded by icons showing mitochondria, fat burning, capillaries, strong heart, and the 80/20 badge.

A shirtless muscular red haired and bearded man is running comfortably in a large green Zone 2 band, surrounded by icons showing mitochondria, fat burning, capillaries, strong heart, and the 80/20 badge.

The Engine of Endurance: Why It's Crucial to Train in Zone 2

Jan 73 min read

A muscular man in a blue tank top is running with glowing blue energy showing deep belly breathing, surrounded by rhythmic breathing patterns, oxygen flow, and zen-like calm power

A muscular man in a blue tank top is running with glowing blue energy showing deep belly breathing, surrounded by rhythmic breathing patterns, oxygen flow, and zen-like calm power

The Warrior’s Breath: Breathing Strategies for Peak Running Performance

Jan 63 min read

A muscular red haired and bearded man in a blue tank top with "1ST PHORM" across the chest is running confidently with a glowing compass, surrounded by five colorful zone rings with heart rate percentages and training purposes clearly labeled

A muscular red haired and bearded man in a blue tank top with "1ST PHORM" across the chest is running confidently with a glowing compass, surrounded by five colorful zone rings with heart rate percentages and training purposes clearly labeled

The Warrior’s Compass: A Guide to Heart Rate Zone Training

Jan 53 min read

A muscular shirtless man is in the center flexing, surrounded by six circular badges showing different versions of yourself performing each type of run with intensity indicators.

A muscular shirtless man is in the center flexing, surrounded by six circular badges showing different versions of yourself performing each type of run with intensity indicators.

The Warrior’s Arsenal: A Guide to the Different Types of Runs

Jan 23 min read

A muscular red-haired and bearded man in a blue tank top with "1ST PHORM" across the chest is running with perfect form highlighted by green alignment guides, showing proper posture, cadence, foot strike, and arm swing with educational icons

A muscular red-haired and bearded man in a blue tank top with "1ST PHORM" across the chest is running with perfect form highlighted by green alignment guides, showing proper posture, cadence, foot strike, and arm swing with educational icons

The Efficient Warrior: A Guide to Proper Running Form and Technique

Dec 29, 20253 min read

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