Andrey

🏃‍♂️ From hobby runner to 6 WMM finisher | 🌍 7 marathons done, 4 stars WMM earned | 🎯 Coaching amateur runners | 📍 Runs & stories worldwide

[Andrey @AnglyRun]

I did it.
New York City Marathon — 2:59:45.
Sub-3. 🗽
Three years of work, all six majors getting closer.
Some finish lines you feel for a lifetime.
#Running #NYCMarathon #Sub3 #MarathonFinisher #WorldMarathonMajors #RunningLife

[Andrey @AnglyRun]

@LynnSmith172480 💯💯🤝🤝

[Andrey @AnglyRun]

5 more minutes of running today.
Rebuilding the load very slowly — no rush at all. 🏃
#Running #PostMarathon #EasyRun #Recovery #RunningLife

[Andrey @AnglyRun]

@TukoImback46 🤝🤝

[Andrey @AnglyRun]

@StellaSparkssss You need to know your heart rate zones. My zone 1 heart rate is 106-120. Easy runs are in zones 1 and 2.

[Andrey @AnglyRun]

Second easy run today — 5 minutes longer than the last one.
Easing back into running, step by step.
#Running #PostMarathon #EasyRun #Recovery #RunningLife

[Andrey @AnglyRun]

@Medistik Thanks

[Andrey @AnglyRun]

It's good to have a plan.
Walking day? Then walking it is. 🍂
#Running #PostMarathon #Recovery #TrustThePlan #RunningLife

[Andrey @AnglyRun]

@StellaSparkssss See posts about my winter run session in my profile if interested. One is here.

[Andrey @AnglyRun]

Still very cold in the morning at –30°C (–22°F).
I didn’t want to skip the long run, so I went out later when it warmed up to –23°C (–9°F).
Ran loops close to home, stopped inside three times to warm up and refuel with Maurten gel and isotonic.
4 weeks to the Tokyo start.
Peak week completed — 113 km, my highest weekly volume ever. 🏃‍♂️❄️🔥
#LongRun #WinterRun #MarathonTraining #TokyoMarathon #PeakWeek #RunDaily

[Andrey @AnglyRun]

Already itching to run again.
But after a marathon, the key is patience — recovery comes first.
Walks only, for now.
🍂
#Running #Recovery #PostMarathon #NYCMarathon #RunningLife

[Andrey @AnglyRun]

@meriri Thanks Calvin 🤝🤝

[Andrey @AnglyRun]

@WiegrafSJB Thanks

[Andrey @AnglyRun]

@bitrun_run 💯💯💯

[Andrey @AnglyRun]

@StellaSparkssss I only do long runs outside even in winter, but tempo runs can be done on treadmills if it's too cold.

[Andrey @AnglyRun]

@StellaSparkssss Not a full recovery; I just reduced the run volume.

[Andrey @AnglyRun]

Another walk.
A week of no impact — and no post-marathon soreness left in the legs.
Tomorrow, a little running. 🍂
#Running #Recovery #PostMarathon #EasyRun #RunningLife

[Andrey @AnglyRun]

@StellaSparkssss Why not a 5-minute progression for the second recovery week? I mostly do my easy runs by heart rate.

[Andrey @AnglyRun]

@meriri Yeah, thanks Calvin 🤝🤝

[Andrey @AnglyRun]

@StellaSparkssss I need a full recovery this time.

[Andrey @AnglyRun]

@StellaSparkssss I will try to catch both time and vibe 😉. The training will be the same as for my NYC Marathon but only in winter time.

[Andrey @AnglyRun]

@runnersftales 💯💯💯

[Andrey @AnglyRun]

Walking again today.
This is that rare stretch for a marathoner — when there's more walking than running. 😄
🍂
#Running #PostMarathon #Recovery #EasyRun #RunningLife

[Andrey @AnglyRun]

@meriri Thank you Calvin 🤝🤝

[Andrey @AnglyRun]

@runnersftales Awesome to hear!

[Andrey @AnglyRun]

I did it.
New York City Marathon — 2:59:45.
Sub-3. 🗽
Three years of work, all six majors getting closer.
Some finish lines you feel for a lifetime.
#Running #NYCMarathon #Sub3 #MarathonFinisher #WorldMarathonMajors #RunningLife