Fourth Frontier

2:21 marathon PB. 51st place at the London Marathon. 🏃‍♂️

has built his running journey on consistency, resilience, and years of hard work, from racing 800m & 1500m on the track to competing on some of the world’s biggest marathon stages.

With six marathons under his belt, including London, Berlin, and Valencia, Hashi continues to prove that success in endurance sport comes from balancing speed, mileage, and staying healthy through every phase of training.

At Fourth Frontier, this is exactly why we build performance-focused technology — to help runners better understand their training, recovery, readiness, and more, so they can keep showing up, keep improving, and keep chasing breakthrough moments like this.

Because marathon success isn’t just about race day. It’s about the consistency behind it.

🥇 1st place in the London Marathon Mass Race
⏱️ .grassly delivered an incredible 2:12 performance on one of the world’s biggest marathon stages 👏

Balancing life as a full-time accountant while training at an elite level, George’s journey is a reminder of what consistency, resilience, and smart training can achieve.

At Fourth Frontier, this is exactly why we build performance-focused technology, helping runners better understand their training, recovery, readiness and more so they can keep showing up, improving, and chasing breakthrough moments like this.

Huge congratulations, George 💙

There comes a point where training stops being about proving something and starts becoming about understanding yourself.
Introducing Frontier Zone, built for smarter, zone-based training.

Understand your body.
Calibrate your intensity.
Define your zone.

Whether you’re building endurance, improving recovery or mastering Zone 2 training, Frontier Zone helps you train with more awareness, control and intent, guided by your heart.

Now available in the UK & EU
Order now via the link in bio.

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Stop caring about your watch’s VO₂max ↓

A lot of runners stress when their VO₂max drops by a point or two.

But your watch isn’t measuring actual VO₂max.

It’s estimating it using heart rate and pace.

So things like heat, elevation, or even poor sleep can make it look like your fitness dropped, when it hasn’t.

Even lab vs watch numbers can be far off.

That doesn’t make it useless, the trend over time can still give you direction.

But as a single number, it doesn’t tell the full story. Performance is shaped by more than VO₂ max.

Things like threshold, efficiency, and fatigue resistance matter just as much.

So instead of fixating on one stat, it’s more useful to look at your actual training data.

Volume, pace, heart rate, recovery
That’s what really shows how you’re progressing,

VO₂ max is just one piece of the puzzle. Understand your full training picture with Frontier X2

Is running in HR zone 3 really that bad? ↓

Zone 3 gets a bad rep. It’s seen as too hard to build endurance, but not hard enough to drive real performance gains.

But it’s also where marathon pace often sits.

So the problem isn’t the zone itself, it’s how you use it.
A lot of runners end up in zone 3 by accident.

Easy runs creep up in effort, fatigue builds, and they don’t even realise it.

That’s where understanding your effort matters.

If you’re training for a marathon and your race pace is in zone 3, then it makes sense to train there intentionally.

But if not, your easy runs should stay easy and your hard sessions should stay hard.

For beginners, don’t stress about zones too much. Focus on effort, stay consistent, and your body will adapt.

Every run should have a purpose, not just effort. Train with clarity using Frontier X2

Learn to run slow, then run fast ↓

A lot of runners struggle with easy runs, and that’s completely normal.
You hear zone 2 is key, but when you actually try it, it can feel too slow to be right.

The truth is, easy runs can’t really be “too easy” unless your form starts breaking down.
If your posture collapses, cadence drops, or you start overstriding, you’ve gone too far.

But until then, it is supposed to feel slow.
That point is different for everyone, so focus on effort.

Keeping your runs around an RPE of 4 to 5 is a good place to start.
Most runners avoid slowing down because it doesn’t feel like “real running”

But in most cases, slowing down is exactly what helps you improve.
When you start paying attention to things like heart rate, recovery, and overall effort, it becomes much easier to stay in the right zone.

Keep your cadence steady, posture relaxed, and don’t be afraid to slow down or take short breaks.

Understand your effort, stay in the right zone, and train smarter with Fourth X2

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1. Slow down your pace
Most people gas out because they start too fast. Run at a pace where you can hold a conversation, this builds real endurance.

2. Control your breathing
Use a rhythm like inhale for 3 steps, exhale for 2–3 steps. Deep, controlled breathing = more oxygen = less fatigue.

3. Don’t run on empty stomach
Eat a light carb-based snack (banana, toast, dates) 30–60 minutes before running. Low energy = early burnout.

4. Relax your upper body
Tension wastes energy. Keep your:
• Shoulders loose
• Hands relaxed (not clenched)
• Jaw unclenched

You should feel “smooth,” not stiff.

5. Shorten your stride
Long strides = more impact + faster fatigue.
Think quick, light steps instead of bounding forward.

6. Use the 80/20 rule
80% of your runs should feel easy, not intense.
This is how elite runners build insane endurance without burning out.

7. Break the run mentally
Instead of thinking “I need to run 10km,” think:
• “Just get to that tree”
• “Just 2 more minutes”

This reduces mental fatigue massively.

8. Stay hydrated (properly)
Even slight dehydration kills performance.
Drink water throughout the day — not just right before the run.

9. Add walk intervals (strategically)
Run 5–10 minutes → walk 30–60 seconds → repeat.
This lets you go longer overall without hitting a wall.

10. Train your legs off the track
Stronger legs = less fatigue. Focus on:
• Squats
• Lunges
• Core work

Efficiency improves, so running feels easier.

Train smarter with Frontier X2, built for deeper performance data that helps you understand every run.