DLake Creates

30/04/2026

SUB-2 MARATHON JUST GOT BROKEN AND MOST RUNNERS ARE ABOUT TO GET SLOWER BECAUSE OF IT

The 3 lessons hobby joggers will steal and the 3 they should leave behind.

19/04/2026

Running drills would have fixed this 🥹🫠

17/04/2026

09/03/2026

Comment “plyos” to get the free plyometric training plan now!

28/02/2026

This Is The One Thing Injured Runners Need

What you get in the online group coaching

- Four live group calls (Mondays 7pm East Coast USA Time Zone: March 9, 16, 23, 30)
- I answer any specific questions you have about your training, etc. and you can learn from others in the same boat as you
- By the end you’ll have your very own personal decision-making framework by Week 4
**Bonus to the first 5 people** - I’ll audit your training and give you feedback via video on what you can improve on.
**$147 USD with a few spots left.**

Go to here to book it now - https://dlakecreates.com/groupcoachinjury

I'm capping it at 10 because this is the first time running it this way.

If you've been thinking "I wish I could work with a coach but 1:1 is too expensive/I want to coach myself" this is your chance.

Book now as this is closing out on March 6th Friday midnight.

Questions? Comment below or DM me.

27/02/2026

THE LONG RUN MISTAKE THAT KEEPS YOU STUCK
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
I skipped long runs for years.
Paid for it in every single race.
Most runners either avoid them completely... or run them way too hard.
Both will keep you stuck.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Here's what most people get wrong:
A long run isn't some fixed distance you need to hit for Strava credibility.
It's defined by context — it's the run that stretches you a little further than usual, at the right time, for the right reason.
And it doesn't have to be a slow, boring slog either.
Same pace every week = same adaptation. Your body is smart. Too smart.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
⚡ THE 5 LONG RUN STYLES I USE ALL YEAR
→ Level 1 — All Easy (+ Fast Finish)
60-90 min conversational pace. Optional strides at the end to wake up the legs. Builds your aerobic engine without wrecking you.
→ Level 2 — Cupcake with Sprinkles
Easy base run with random bursts of 5K pace mixed in. Fartlek with a bit more structure. Teaches your body to shift gears without freaking out.
→ Level 3 — Progression Run
Start easy. Finish at threshold or 5K pace for the last 20-30%. I ran my first negative split half marathon after training this way. Game changer.
→ Level 4 — The Big Block Sandwich
Easy running sandwiched around 20-40 min of sustained marathon pace. One uncomfortable gear. Hold it. That's the whole point.
→ Level 5 — Over Unders
Alternate between slightly faster and slightly slower than goal race pace. Teaches your body to surge and recover without falling apart — exactly what racing feels like.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
The goal isn't to survive long runs.
It's to adapt.
Pick the right tool for where you are in your training and these stop being the thing you dread and become the thing you look forward to.

Want to apply this to your running today?
Go here for a free 6-lesson email course that will get you the systems and strategies you need to avoid injury over 6 days →https://dlakecreates.com/emailcourse

27/02/2026

Only 9 spots left - Hit link in bio or dm me if you want to book it now.

25/02/2026

Get your Free Run far and fast with less effort Training Plan at link in bio. Comment “base” or dm me with “start running ” in the message and I’ll send it to you.

23/02/2026

Trying something new by doing more quality and less volume.

Week 3 of 18 (broken up into 3 blocks of 6-7 weeks) and it’s going quite well. I’m slowly improving in all areas (vo2 max, zone 2, threshold) and I feel really good

Prioritising sleep, recovery and rest days over everything. And doing the slowest ramp ever to protect my Achilles and slowly strengthen my hip flexor.

This is the smartest I’ve ever been. Only took me 30 years of distance running to get there.

Oh strava fitness score is the dumbest. I can run a sub 18 min 5k and it’s got me at 4 hour marathon. Really bro?! 🤷🏽‍♂️🥺

23/02/2026

Meant to post this a year ago… then found this randomly and thought it was fitting

While I did complain about my vo2 max number, I gave him the wrong weight when he asked me, and I was actually 2.5kg (5pounds) lighter than my initial response which means my vo2 numbers are trending well with age.

It doesn’t get easier… you just go faster and get older 🥹🚀