Wesley PA-C
@WesleyVPAC
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Husband, Father | Triathlete | Musician | Board-Certified Primary Care Physician Assistant | ✝️🇺🇲
Florida
Joined October 2023
Goal for 2026: Run a Boston-qualifying marathon Target Race: Ameris Bank Jacksonville Marathon, December 2026 Why: To continue to show by action to my family (particularly my kids) that doing hard things is awesome Will document here to learn from the experience of others "Do
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I like when I get home and have one of these waiting for me 👍😁 Salty carb power baby 🦾 Thanks @TheFEEDme
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Another moonlit morning run 🌕 No bears, so that’s a plus Stacking bricks, feeling good 🧱
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Outdoor run under the moon this morning Felt good New week to stack some more bricks 🧱
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It's the boring stuff done CONSISTENTLY that'll change your life Your "magical" supplement can't touch this
Quick fixes optimize for urgency. Basics optimize for adherence. Pick 3 repeatables: - progressive lifting 2–4x/week - daily movement - protein-forward meals - consistent sleep/wake time. Boring works
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Saturday mornings; probably my favorite time of the week! Little extra sleep, longer workouts 😁 Perfect weather for a back porch Zwift run Watched @nickbare conquer the Leadville 100; visually stunning scenery, inspirational teamwork Stacking bricks 🧱👍
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Another day, another brick on that base 🧱 Shout out to my buddy Kenny Loggins from my 80’s summertime playlist for taking me to the Danger Zone today 👍🎶 Whatever you’ve got today, never give up, never surrender! 🦾
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Switching things up here in the base training phase Since 1-on-1 coaches are not cheap (understandable, just not in my budget right now), I went ahead and created my own on Grok based on some solid training approaches I’ve been studying lately Today, some quality speed work was
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Didn’t feel like running in 27 degrees today, so changed up the routine a bit and headed to the YMCA for a base run Found a sweet 80’s summertime playlist that had me grinning the whole time 😃 You might be in Zone 2 if you’re lip syncing to The Power of Love from Back to the
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It’s all about that base (run) Perfect running weather here today; cloudy, 50’s ish Feeling strong while laying a foundation over the next several months Tomorrows a rest day, which is lucky for me since there’s an actual chance of SNOW ❄️ here in FL! Enjoy the weekend 👍
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The Terminator has spoken 🦾 And he’s right 👇
They all want to make it complicated. It’s not. Change your eating habits to prioritize protein and vegetables and real food. Add resistance training. Move more outside of the gym. Those three things done consistently will lead to staggering results for most people.
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I love early mornings in the dark, with the stars out, and a headlamp to guide my way No one else out there, no music, no noise; just the rhythm of the run Feels so good I’m actually a little sad when it’s over Easy base run today, but every workout is a joy and a privilege 👍
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Some virtual speed work on the track this morning thanks to @GoZwift Felt strong, even when bundled up for the high 30's this morning here in FL (treadmill is on the back porch) Also, discovered today that the max speed on my treadmill is a 5:00/mile pace, but that worked well
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Wisdom 👇 And from an actual clinician in the real world who practices what he preaches and sees patients on a regular basis (not to be confused with the random online health influencer who has never treated a patient but does have a supplement to sell you)
7 Things This 62-Year-Old Orthopedic Surgeon Would Tell His 30-Year-Old Self I turned 62 this year. That's 32 years of orthopedic practice, thousands of patients, and enough pattern recognition to see who ends up on my surgical schedule at 60 and who's still hiking at 80. If I
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In the 30’s here this morning, but I figured if the guys up north can run in the snow, I can run in this (with proper gear of course!) Easy does it, stacking bricks 🧱 one at a time BQ hunting 🎯
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Interesting 🧐 And they look pretty darn fit and healthy to me Winning marathon majors and whatnot
A study on elite Kenyan runners found that 76% of their diet was carbohydrate. 20% of their diet was pure sugar. We like to demonize and simplify diet into good/evil... Reality is much more complex and nuanced. If you're running a ton, carbs are your best friend.
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Good ol’ Hal prescribing some Florida hill work today (7% on the treadmill for 400 meters per rep) Thank you sir (@higdonmarathon), may I please have some more? 😤
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