# @agentgrady_ on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DPcfPjljvVl
- **Gondola URL:** https://gondola.cc/posts/35249188-agentgrady-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/cb6150e612.jpg
- **Posted:** 2025-10-05T22:57:21.000+00:00
- **Account Owner:** Joshua Grady (@AgentGrady_) — https://gondola.cc/AgentGrady_

## Caption

Spartan Race PR 🤝🏾⁣
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Around 365 days ago I ran my 1st ever spartan race and finished in the top 1%. 
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Since that day, I told myself that I would compete again in the same exact race this year to see if I could improve on my time. ⁣
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Unlike last year, in which I took part in 75-hard leading up to race day (no cheat meals, two 45 minute workouts per day, drink a gallon of water everyday, for 75 days) I instead focused on trying to find the right balance of an intense yet sustainable & desirable lifestyle. ⁣
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Over the last 52 weeks I worked out six days a week for most of them. On the flip side I didn’t workout at all on either of our family’s vacations. ⁣
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Most days I’ve fasted until 12, 1, or later into the afternoon. I also have enjoyed getting ice cream on most of our Friday evenings as a family & have been no stranger to the occasional doughnut or cookie.⁣
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My workouts have remained moderately intense. I run a mile to begin most of my workouts, and usually only workout for 30-45 minutes total. I warm up, stretch, & sauna, nearly every day. ⁣
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I have always been a believer that slow & steady long term progress > short term focus that may not be sustainable. The tortoise always beats the hare, but I remained curious as to how this approach would pan out on race day. ⁣
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The results: I entered the pain cave & beat my previous time by just under 5 minutes, which is something I am proud of & another cookie in the cookie jar.⁣
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My takeaway: nothing beats putting in work in the long run. There is no substitute for controlled daily deposits as you work towards a goal. The longer the runway, the higher the upside. ⁣
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God is good! ⁣
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#InTheArena

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inthearena

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