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Meal prep. 48 hard-boiled eggs for the week. $10 at Costco. Homemade chicken bone broth made from dinner leftovers. Two Whole Foods rotisserie chickens. Bones, skin, and dark meat trimmings that most people throw away.
Clean protein and recovery fuel.

Bone broth is my secret weapon. It is the go to remedy for sickness and recovery in movies and real life. I take it daily. 2 to 4 cups.


Egg whites are the cleanest and lightest protein source I use.
4 to 8 whites per day. 1 to 2 yolks.
When calories are tightly managed, whites go up and yolks stay minimal.


Macros and micros
Homemade chicken bone broth per cup
Calories: 40
Protein: 8 g
Fat: 1 g
Carbs: 0 g


Key micros
Sodium: 450 mg
Potassium: 200 mg
Calcium: 35 mg
Magnesium: 15 mg
Phosphorus: 70 mg


Functional compounds
Collagen and gelatin
Glycine
Proline
Glutamine
Trace zinc, iron, selenium


Egg whites
Per large egg white
Calories: 17
Protein: 4 g
Fat: 0 g
Carbs: 0 g

2 days ago | [YT] | 5

Get Up Earlier

Entry #15 Boston Qualifier Project: 6 weeks until the United Airlines NYC 1/2 - Deep Winter Wrap Up

Last Boston Qualifier Project post: January 19
This stretch was not about chasing workouts. It was about keeping a simple cadence intact while winter made everything harder than it needed to be. Deep freeze conditions, single digit temperatures, lingering ice, and snow dictated effort and execution more than fitness ever did. It was about maintaining what was already built and holding on to consistency.

Cadence (unchanged the entire block)
Tuesday: recovery run
Thursday: intervals
Saturday: long run
Sunday: barbell squat strength
All runs outside
All runs on scheduled days

Running stats
Weekly mileage: 28 to 35 miles
Long runs: 11 to 16 miles
Long runs completed: every Saturday
Recovery runs: 7 to 8 miles
Interval quality per week: 2 to 4 miles

Notable long runs
16 miles in winter snow and cold
11 miles at 1°F, stopped early due to cold, restrictive gear, and stiffness
No makeup runs attempted
That 1 degree run summed up the block. Fitness was there. Conditions were not. Stopping early and moving on without trying to fix it later mattered more than finishing the mileage.
Typical paces
Recovery runs: 8:00 to 8:20 per mile
Intervals: effort based, roughly 10K intensity
Long runs: easy early, with stretches down into the 7:20s per mile when conditions allowed, typically in the final miles

Strength stats
Weekly Sunday lower body strength
Deep barbell squats throughout
Latest heavy session: 255 x 5 reps x 3 sets with a 215 x 10 finisher set
Strength now shifting to maintenance

Outcome
Aerobic fitness maintained
Durability improved under winter stress
No missed weeks
No forced sessions

The Boston Marathon Qualifier Project
My blueprint for getting stronger, leaner, and faster while chasing a sub-3:10 marathon and a sub-1:30 half marathon:
getupearlier.com/bqp

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6 days ago | [YT] | 9

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My son playing on his 16th birthday!

3 months ago | [YT] | 1

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Had a great morning yesterday running the full Hartford Marathon. Perfect Fall weather and an incredible course. Finished in 3:25:59, a new PR and nearly 30 minutes faster than my NYC Marathon time a year ago. Felt strong through most of it and proud of how this one came together 💪

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3 months ago | [YT] | 2

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I’m in the final stretch before my next full 26.2 mile marathon this Saturday, October 11. Training is done, and I’m almost at the start line, which in my opinion is just as hard to reach as the finish.


I trained hard all summer, running nearly 600 miles, the distance from Orange, CT to Raleigh, NC 🤣I feel ready, but in a humble way. LET’S GO!

4 months ago | [YT] | 1

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20-minute miles or 7-minute miles. A mile is still a mile.

Run. Lift. Hike. Yoga. Join my Facebook group. 1000+ real humans: www.facebook.com/groups/getupearlier

4 months ago | [YT] | 4

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Facts

4 months ago | [YT] | 0

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You just have to get up and move. Use your muscles however you want. Sitting in a chair and seeking comfort is the direct path to staying there permanently.

I have a 73-year-old client and a 73-year-old family member. One can hold a deep squat, get up and down unassisted, even help his son remodel a house. The other cannot walk alone and spends 23.5 hours a day in a chair.

It’s not about running marathons or lifting 100lb dumbbells. It’s about moving in whatever way serves you best.

Need help? Strength & Nutrition Coaching Orange, CT or Virtual Anywhere: GetUpEarlier.com/ or text 203.907.8902 and I’ll get back to you personally.

4 months ago | [YT] | 1

Get Up Earlier

Ran the Gulf Beach 1/2 Marathon today and had a blast. Time: 1 hour 33 min. Pace: 7:07. Place Overall: 35th of 838. New PR by over 6 minutes, it all felt great on a picture perfect day. 🌞

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4 months ago | [YT] | 5

Get Up Earlier

Marathon training tip #23: DON’T EAT TOO MUCH FIBER WHEN CARB LOADING 🤣 (share with a runner)

Although a gross topic, if you saw what I saw in NYC marathon porta-potties you’d know people are making big mistakes in the last few days. Even if it’s not a marathon, this can completely derail any run. This is completely true for short local runs too.

👉 Keep it LIGHT the day before. Stay on schedule. Get up earlier than normal if you have to buffer more time to… get things moving.

Getting carbs without fat, limited protein, and low fiber is tough. Stick to your tried and tested plan!!

My go-to carb sources:
Honey, sweet potato, dates, oats, 365 O’s, white rice, maple syrup, pasta, Dave’s Killer raisin anything, toast with jelly, high quality bagels, HUMA gels.

Day before adjustments:
Cut fat down to minimal. Protein sources go super lean: egg whites, unflavored whey, bone broth, chicken. Make up all of your calories with clean light carbs.

Avoid:
Fatty meats, cream, cheese, ice cream, pastry, doughnuts, muffins, pizza, fried anything (all too high in fat). Also avoid binge eating and going completely overboard. I've done it and it does not feel good out there!

Monitor your intake and keep track of what you are doing and you'll be good to go!

5 months ago | [YT] | 4