Tess Koenig

✈️ next stop: | bib 45244

🍎 nyc ‘21: one of the best days of my life in the city i call home + the race that sparked my love of running this (ridiculous) distance.

👹 nyc ‘22: an absolute dumpster fire hell of a day (except for when it wasn’t!) + i landed myself in the hospital with heat stroke and a DNF. oof.

❤️‍🔥 chi ‘23: my redemption tour + i can’t say i’m going in fearless, but i’m a stronger, smarter, more resilient runner because of my experience.

this comeback is personal. new city. new race. same 26.2 miles. ready for you, chi. let’s see whatcha got!!! xoxo

📸:

pieces of my morning ritual (lately):

meditation
coffee
saying a kind thing in the mirror
movement
vitamin d
breakfast
nonfiction
music
stopping to smell them
lovin’

these are nothing groundbreaking, but i’m a fan of doable. i’m also a fan of knocking out as many of these as i can and letting that be enough, especially when life bounces back after summer.

tailor to your own likes and needs and try to stick with a morning ritual that suits you. it’s guaranteed to add a little groundedness to the start of your day. xo

after last night’s 🔥 speed session, i found an email coach wrote the night before last year’s marathon:

"what was a workout where everything flowed—when you were powerful and fast and confident, and the miles floated by? when did you bounce home with a smile on your face, feeling capable of anything?

go back to that day. what did the sky look like? how did the air feel on your skin? who were you running next to? what did their footsteps sound like? take a moment to close your eyes and dip in to the smells, sounds, and feelings of the day.

hold on to that memory. that’s you. you can go back there anytime you want. keep it at easy reach. some time tomorrow, you’ll pull this memory to mind. you’ll remember how that day felt, and you’ll find its strength waiting for you."

last night was it.✨

5 week countdown to ! lfg.

last postcards from paradise (maybe) 💌

in training to be a chameleon🦎

operación salida📍tenerife, canarias

🩷🧡💛

i’ll take him on the rocks please☝️

is officially here!! it feels really good having so many first timers enter this special space. ✨

spend an hour with yourself, while being held by community. our gathers are 60-minute guided group convos centered around an intention. we listen to understand, speak to communicate more clearly, and learn a lot about ourselves in the process. but honestly, it’s the breathwork, light movement, and sexy playlists for me.

if you’re still like 👀 but what is it? come see for yourself. here’s my schedule:

mon 9:30a // 6:30p
wed 9:30a
thurs 6p

worst case scenario: you walk out of here feeling your shoulders relaxed away from your ears, a little more aligned with yourself. fyi that’s also the best case scenario. xo

30 days out from with team ! 💚

after last night’s toughest speed workout yet with , all i could think about was the bigass meal i was going to eat afterwards. and that is such a LUXURY.

1.5 million new yorkers experience food insecurity, including 1 in 4 children, and these numbers are near historic highs. we can and must do better.

i’m running my second marathon with team to put good, nutritious food on the tables of new yorkers in need. our goal is to feed 930,000 of our neighbors this year and i have just $600 left to raise!

you can find a donation link in my bio and stories. any amount goes so far. i appreciate your support! xo

training for a marathon the second time has begged a lot of extreme questions. mostly "holy $h*t why am i doing this to myself again?" but it’s also elicited more moments of joy. "wow i am so happy to be pushing myself again!" and all of the smaller self reflections that come with being on your feet for so many miles.

week 7 of training with kicked off with a speedy start. 16 x 400s around pier 76. 😮‍💨

side-note: how lucky am i to have a leader who cheers me on, preaches consistency, then turns around to request a little on our 16 x 400s last night? 🤍

all photos:

happy monday! as you schedule your movement this week, you may be jazzed or totally not or somewhere in between. that feeling, wherever it falls on that spectrum, we typically associate with motivation. so let’s break down motivation and introduce our newer, cooler, more reliable friend, momentum.

motivation by definition is the general desire or willingness of someone to do something. do you always desire to move your body? lollll. are you always willing? you’re probably more open-minded than you give yourself credit for.

momentum by definition is the impetus gained by a moving object. clear. simple.

so when you’re struggling to rely on motivation, lean into momentum.

do one sit up + you’ll likely do more.
throw one punch + you’ll likely throw another.

see what i’m saying? if you find yourself repeating the story that you’re so unmotivated this week, ask yourself if you’re open to just one. and remember it’s okay to surprise yourself.

let me know how it goes for you! xo





📸: from a boxing event with led by my girl