# @runwithbigj on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DabOpnaAGRS
- **Gondola URL:** https://gondola.cc/posts/67581288-runwithbigj-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/bac4fbb292.jpg
- **Posted:** 2026-07-05T20:58:27.000+00:00
- **Account Owner:** BIG J (Jonas F) (@runwithbigj) — https://gondola.cc/runwithbigj

## Caption

Weekly Proof of Work #1 

Three weeks ago, I was asking myself different questions.
Can I handle volume again? Will my legs recover? Is my aerobic base still there?

This week, those questions are gone. And new ones took place: How do I optimize hydration? How do I refine VO2 execution? How does cardiac drift change across environments? Shiiii changed! 

And that shift right there is the biggest win of the week… Not a number. A mindset.

Man, I’m no longer getting back into shape. I’m training.

📈 The proof:
- Aerobic fitness: lower HR on the treadmill, easier recovery, threshold sessions executed consistently.
- VO2 max: I dominated the 1K session under a red heat warning and finished stronger than I started.
- Running economy: mid-long run I wasn’t even thinking about the pace anymore and y’all know when pace is flowing, economy is improving.
- Durability: 48 miles. Two long runs. One easy run. Two speed days. Zero missed sessions. Zero soreness. No exhaustion. 

🥇 Favorite moment of the week: 
90 minutes on the tread, 132 bpm avg dawg! Low. Comfortable. Controlled. That number is the whole story of where my aerobic engine is at right now…

Athlete Cut: 
Body comp: 80kg - 78.6kg over 2 weeks. 0.7kg/week. Right on target  and I wouldn’t change anything. Fast enough to see change, slow enough to protect performance.

What I’m fixing going into Week 2:
Sleep. I averaged 6:10 this week. I need 7.5+, and I have to start treating sleep with the same respect I give a Tuesday threshold session or a Friday track workout.

Tomorrow I start Week 2. Not to prove anything. Just to lay another brick. Respect the plan. 

One week at a time. Let’s get it. 🧱

#proofofwork #performancenutrition #enduranceathlete #aerobicbase

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## Tags

enduranceathlete, performancenutrition, aerobicbase, 1, proofofwork

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