@huntercchildress - IGDataHub

Hunter Childress

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@huntercchildress

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✞ 📧 ••• 1:1 Coaching ⬇️ | PT DPT CSCS

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#ironmantri #fitnessjourney #ironmanflorida #swimbikerun #fitness #runningjourney #ironmantraining #running #motivation #marathon

Recent posts

First off, thank you to everyone who cheered from the sidelines, sent an encouraging DM, or supported me while preparing for this race. I don’t take any of it for granted. I believe we all have a handful of defining moments throughout our lives. Moments that challenge us, change what we believe we’re capable of, and ultimately shape who we become. This race was one of those defining moments I will look back on. There’s a lot more to life than an Ironman, but I believe there’s real value in choosing a difficult goal and committing to it. Showing up day after day, adjusting when life gets hectic, and following through on the commitment to yourself. There’s a lot of personal growth in the process that bleeds into other aspects of life. I started sharing my journey publicly in 2020 with a simple goal: inspire one individual to bet on themselves to become the best they can be. That’s still the goal today. I hope my journey has encouraged someone to make that bet, chase the ambitious goal, and find out what they are capable of. Onto the next… #fitnessjourney #ironmantri #ironmanflorida #runningjourney #fitness 09 Nov 2026

Proud, never satisfied Onto the next — #motivation #fitness #ironmantri 07 Dec 2025

2025 @stjude Memphis marathon — 2:50:31 I am proud of this one. Big s/o to @max_guyer for pacing me the entirety of this race. Thank you to everyone who derives any sort of value from my content during these marathon preps. To the ones who engage, who send encouraging DM’s, who don’t engage but derive value — Thank you. I started doing this to inspire even a single individual to bet on themself and strive to become their best. Because that’s exactly the journey I’m on and remind myself everyday. Onto the next — @wolaco | Huntercchildress20 @transparentlabs | Hunter #marathon #ftk #memphis 06 Dec 2025

The split I’d give to a busy individual who is short on time 👇 3 lifts. 3 runs. Built for real schedules and life responsibilities. If you’re balancing a full-time job, family, and training, here’s how I’d structure the week: MONDAY: LOWER BODY • Front squat — 5 ×4–6 • Romanian deadlift — 5 ×6–8 • Reverse lunge — 5 ×8/leg • Single leg extension — 5 ×8/leg • Calf raise — 2×12–15 TUESDAY: MEDIUM-DISTANCE RUN 45 minutes at an easy, conversational effort. Keep the pace controlled and focus on getting the miles in. WEDNESDAY: UPPER BODY • DB bench press — 3×6–10 • Weighted Pull-ups — 3×6–10 • Chest-supported row — 2×8–12 • Lateral raise — 2×12–15 • Curls + triceps pressdowns — 2×10–15 THURSDAY: SHORT SPEED WORKOUT • 10-minute warm-up • 6 rounds: 1 minute fast and controlled, 1 minute easy jog • 5-minute easy cooldown Keep the faster efforts repeatable. Finish knowing you could do another round. This is more of a fartlek style workout. FRIDAY: FULL BODY • Barbell squat — 5 x 3 (heavy) • Incline DB bench — 3×8–10 • Cable row — 3×8–12 • Romanian deadlift — 2×6–8 • Pull Ups — 5 × 5 (short rest periods) SATURDAY: REST/active recovery Take the day off from structured training, get 10k steps in at least. SUNDAY: LONG RUN 45–75 minutes at an easy aerobic effort. Start with a duration you can comfortably handle and build from there. Keep the lifts around 50-60 minutes. Leave 1–2 reps in reserve and superset accessories when possible. Adjust the run durations to your current fitness. Backwards plan the week. Put the sessions on the calendar and create routines that make it easier to follow through. #fitnessjourney #fitness #workoutroutine #runningjourney 12 Nov 2026

How many calories I burned during Ironman Florida —> #triathlete #swimming #ironmantri #ironmantraining #fitnessjourney 08 Nov 2026

I still lift heavy during marathon and Ironman prep 👇🏻 These are a few of the exercises I use in my lower-body training. A typical session is 1–2 compound movements, followed by accessory work. For my main compound lifts, that usually looks like: ▪️ 85%+ of my one-rep max ▪️ Sets of 2–5 reps ▪️ Relatively low total volume ▪️ Rarely pushing past RPE 9 or taking sets to failure Strength is still a priority for me, even with the amount of running, swimming, and biking I’m doing. The weight stays challenging. I’m just intentional about how much work I do and how that session fits into the rest of the week. I want to get quality work in and still be able to show up for the next run or ride. Stimulate, don’t annihilate. 👊🏻 01 Nov 2026

How I went from an 11:11 Ironman to a 9:37 in two years 👇🏻 1. I upgraded to a TT bike. I went from a Trek Émonda ALR 5 to a Trek Speed Concept SLR 7. That upgrade made a MASSIVE difference for me, especially on a flat course like Florida. 2. I took my riding completely outdoors. My first prep, 95% of my rides were indoors on a Wahoo KICKR. This time, 100% were outdoors. My trainer died, so I didn’t exactly have a choice…But it ended up being one of the most beneficial changes I made. 3. I prioritized bike volume and time on my feet. I ran anywhere between 40–55 miles and rode around 130–170 miles most weeks.. sometimes more. Mostly easy runs, fewer intervals, and the occasional tempo. My longest ride was 80 miles. I feel like that consistent work made a big difference deep into the marathon. 4. I had a fueling plan—and followed it. My first Ironman, I didn’t really know how to fuel a race that long. This time, I ate early and took in fuel every 15–20 minutes on the bike. Gels, Rice Krispies, and energy chews, along with a plan for fluids and sodium. Huge difference after mile 70. 5. I ate more carbs throughout prep. Cream of Wheat, Rice Krispies, cereal—easily digestible foods that helped me keep up with training. I focused more on fueling the work and less on whether every carb source looked like the “healthiest” option. 6. I kept my swim training simple. All my swims were 45–75 minutes, either unbroken or with a one-minute pause halfway through. No speed work or intervals. Not saying this is ideal for everyone, but my focus was technique and staying composed in the water rather than chasing a couple of minutes. My swim splits were nearly identical: 1:04 in my first Ironman and 1:05 this time. #ironmantri #swimbikerun #fitnessjourney #ironmantraining #endurance 08 Nov 2026

In 2024, this event was my first full-distance Ironman. I finished in 11:11:31. Two years later, took 1:34:04 off the time. A lot of time, effort, and sacrifice went into this one. Proud of the work it took and grateful to see it come together on race day. Going to enjoy this one for a bit. #ironmantri #ironmanflorida #swimbikerun 08 Nov 2026

Ironman Florida — 9:37:27 Very proud of this one. @transition_3_triathlon | Hunter #ironmantri #ironmanflorida #swimbikerun 07 Nov 2026

T–18 hours | IRONMAN Florida Follow along tomorrow on the @ironmanamericas app — bib #1127. #ironmantri #ironmanflorida #running #swimbikerun 06 Nov 2026

Morning shakeout with the fellas… 48 hours out @ironmantri ⚡️ @nduro.app @xendurance @wolaco #ironmantri #ironmanflorida #running #swimbikerun 05 Nov 2026

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shortcode	caption	likes	comments
DfhfXuLlsug	First off, thank you to everyone who cheered fro…
DR-28gujh_3	Proud, never satisfied Onto the next — #motiv…
DR7xDDpjlZS	2025 @stjude Memphis marathon — 2:50:31 I am pr…

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shortcode	caption	likes	comments
DfhfXuLlsug	First off, thank you to everyone who cheered fro…
DR-28gujh_3	Proud, never satisfied Onto the next — #motiv…
DR7xDDpjlZS	2025 @stjude Memphis marathon — 2:50:31 I am pr…

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