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colecsprout
Cole Sprout
@nike athlete | CPO @cgmsports.inc
Stanford AI + HCI
📩 cole@mrdncreative.com
John 3:30
stay gold, ponyboy
stacking some mileage and good memories up here in the PNW
😌🍂🎃
philippians 2:1-18
stay gold, ponyboy
stacking some mileage and good memories up here in the PNW
😌🍂🎃
philippians 2:1-18
stay gold, ponyboy
stacking some mileage and good memories up here in the PNW
😌🍂🎃
philippians 2:1-18
stay gold, ponyboy
stacking some mileage and good memories up here in the PNW
😌🍂🎃
philippians 2:1-18
stay gold, ponyboy
stacking some mileage and good memories up here in the PNW
😌🍂🎃
philippians 2:1-18
stay gold, ponyboy
stacking some mileage and good memories up here in the PNW
😌🍂🎃
philippians 2:1-18
MILE TIME TRIAL w/ @isaiahphoto
Isaiah hit me up, wanting to run a mile PR and have me help pace.
His goal: ~4:30.
He flew up to Eugene and we went to work on a beautiful overcast Eugene morning.
The splits:
1st lap - 67s
2nd lap - 67s
3rd lap - 69s
4th lap - 69s
FINAL TIME: 4:32 & a new PB
KEEP SHOWING UP AND SEE WHAT HAPPENS
#running #marathon #mile #fitness #track
Teaser for the @colecsprout episode that will be dropping soon! Lots of great advice from one of the top Americans in the road running scene 🇺🇸
Look out for Cole to make a big splash with his debut marathon this fall!
#run #running #marathon
my pre-race ritual for a 10 mile road race @cucb
sleep and nutrition are two areas I dial in a ton leading into big races.
─── DAY BEFORE ───
- 5mi shakeout + strides + SiS gel
- turkey sandwich → pesto pasta w/ chicken
- first Nomio shot (broccoli sprout ITC for recovery)
- Pillar Triple Magnesium + 3mg melatonin → 8:30 PM ET (5:30 PM pacific time 🥀)
─── RACE MORNING ───
- 4:30 wake, surprisingly rested
- 3hr out → 2 packets oats, SiS gel, Feed Hydration water sipping through warmup
- 2.5hr out → 2nd Nomio (ITC peaks at gun) + double espresso
- 1hr out → SiS Nootropic gel
- warmup with music, stayed loose by yapping
result: 4th overall, US 10-mile runner-up, 4:37 avg. pace
my full breakdown: week out, travel day, and what I’d change is on my Strava (https://www.strava.com/clubs/280372/posts/45764757)
Nomio, SiS, Pillar all via @thefeed
save this for your next race!
#running #marathon #halfmarathon #cherryblossom10miler #fueling
claude and I love a good morning session
#running #claude #marathon #longrun #claudecode
nose only on easy runs 🫁
same effort, lower perceived cost, backed by science:
WHY IT WORKS
- forces full diaphragm + lung expansion (you feel the bottom of your lungs)
- filters + warms the air before it hits the lungs
- mouth breathing = cold air → airways constrict → less oxygen utilized
- nose breath = warm air → lungs actually use the O2 → stronger aerobic system
- bonus: chronic nasal breathing is linked to better facial + airway development (long-term mogging)
THE STUDY
Lévénez et al. 2025 (Sports, n=49) — nasal vs oral on a Wingate:
- Borg RPE: oral 9.0 vs nasal 8.0 (p=0.04)
- same power output
- nasal group recovered faster
fyi - It took a couple weeks to make my brain realize I wasn’t going to run out of oxygen if I didn’t mouth breathe BUT now I do it without even thinking
save this for your next easy run
📷 ~ @gabyte_g
#running #marathon #nasalbreathing #aerobic #easyrun
END OF SEASON RECOVERY DROP ❤️🔥
I’ve done every one of these protocols before but never stacked into one session. The folks at @birdsongmedicalcentre hooked me up with maybe the greatest recovery day of all time.
~5 hours, 6 modalities, in order:
- manual therapy w/ Theragun-style massage tool to open things up
- full-body compression sleeves (boosted NormaTec out of Germany) ~1 hr
- vibration plate work: single-leg calf raises, squats (helped get range of motion back into the legs)
- hyperbaric chamber, 1 hr at 2.2 ATA (dozed off ngl)
- red light therapy bed ~20 min
- finished w/ a Reiki session w/ one of their mindfulness instructors
As I move into longer races, recovery protocol matters more and more. I don’t have access to Birdsong on a normal day but the everyday stack (NormaTec, rolling out, massage, nutrition, sleep) compounds.
Birdsong was just the orchestrated, elevated version of habits that I already weave into my daily routine.
save this for your next down week 👇 what’s in your recovery stack?
#recovery #running #marathon #sporttech #hyperbaric
This wasn’t a part of the plan🥀
#running #halfmarathon #marathon #prerace
from USA 10 MILE CHAMPS
what’s your best PR?
#running #marathon #cherryblossom10miler #longrun
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