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Frequency XP Exercise Physiology

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Tallahassee, FL
Frequency XP Exercise Physiology

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FrequencyXP is a progressive high frequency exercise program designed to fit your lifestyle. click the link, send a message, or gives us a call.

FrequencyXP is a fresh take on fitness that combines high intensity workouts with high frequency fitness plans. FrequencyXP is not just a workout, it is a guided program designed for you. Visit frequencyxpfitness,com and submit for a free consultation and FREE trial workout.

10/28/2026

Time to stretch. Good run but am still paying the price lol. Managed a total of 14 miles last week and want to be around 20 a week by the end of November.

Once my legs get some calluses we will be fine. Good thing I have my massage gun back….

10/19/2026

So, I stayed a night in Jacksonville for work at the beginning of October and managed to forget my massage gun. This modality is vital for training for the Tally half. It is the only tool I have that can keep my calves mobile.

I had to drive over to Jax to retrieve it and thought I needed some mileage on my legs. Explored the river walk and ended up having a blast!

This was a pretty cool urban trail. I did a leisurely 6 and a half and have decided that I will run the Gate River Run 15k, which I have heard great things about from other runners.

10/15/2026

After officially registering for the Tally Half, a combination of weather, responsibilities, and just plain random life chaos have slowed training.

After a brief layoff, I did run an easy pace that should have really been a sub 12, however…..

I had to use the restroom and decided not to pause. Considering my cadence was not far off from mile 1 which was at an 11 min run that I would most like finished the run with a sub 12 pace.

Considering the layoff, I think we are in good shape. The weather is about to get glorious and I am ready to explore some trails.

09/29/2026

Weather turns nice and it’s I thought I would kick it off with one of my favorites

I started at the trailhead on Fleischmann and went out 3.5 miles and came back which takes you about a half mile past the interstate

It’s amazing that once it is a comfortable temperature, you can just dig into a long run. I did not plan to run the entire 7 but I ended up not breaking stride. You finish on a climb and my legs hated me.

Good effort for the start. Need to sign up for the Tally Half and officially start training.

08/18/2026

My goal when doing intervals is to go out hard and then survive. I did a “drop-set” of sorts. The intervals were: mile 1 Full, mile 2 run/walk 30/10 (1/10 mile), mile 3 run/walk 20/10, mile 4 run/walk 10/10

First mile was a sub 10 minute mile and I kept pace sub 11 with walking in mile 2. I started to feel the humidity but my legs were weak from lifting a few days earlier (Squats). I am still faster than at this point last year. If I am resigned to attempting a sub 2 hour Half this year. The suffering in August will pay me back with performance in January.

08/10/2026

If you wanted to build a track for distance runners, the outer loop of Cascade Park in is probably a good place to mirror. Approximately 1 mile with some elevation change.

When temps are high it’s a perfect place to safely push distance if you are prone to heat illness, which I am. I can create interval workouts that keep me a safe distance from my vehicle if I get over heated. You can see each of the six miles I ran based on what my heart rate was doing.

I did alternating full lap with a 20/10 run walk split in 10ths of a mile lap with till I finished 6. Mile 5 was challenging, mile 6 was survival

07/20/2026

Workout # 1: Golf practice included a bucket of balls and short game work.

Workout # 2: Decided to go to the actually gym instead of doing a home workout. I really missed it 😂 Anytime Fitness Mahan

Workout # 3: capped the weekend off with a 10k on tired legs. Good run though. I want to stretch a little early this year since I have gotten used to the heat so that I can hit the trails for 8 plus once the weather gets better. I need to complete the full greenway shuttle run which is 15 miles.

07/12/2026

I can’t believe that despite being 82 at 8 am, I have an itch to go for a run

Wait, does that make me a runner…?

Is there an ointment you can use to treat that?

Guess not….

06/29/2026

Hadn’t done a pacing ride is awhile. Weather permitted me to work my way down to St Marks on the trail. It is relatively flat and straight which allows you to focus on tempo of your pedal strokes. I almost opted to do 30 miles but my body was done right at 25 😂

06/23/2026

Finally felt safe enough to squat. My lingering SI discomfort has improved. I need to be more diligent about mobility to avoid more delay. I want to take advantage of my current setup.

Despite squating the day before, my legs were good enough for some more heat acclimation. I plan to run the Tally Half again and I am way ahead of my fitness level from the previous year. This years goal will be a sub 2 hr half which means all of his heat torture will pay off in the cool month of February.

Address

1006 Commercial Drive
Tallahassee, FL
32310

Opening Hours

Monday	8am - 4pm
Tuesday	8am - 4pm
Wednesday	8am - 4pm
Thursday	8am - 4pm
Friday	8am - 4pm
Saturday	7am - 11am

Telephone

(850) 765-1749

Website

https://frequencyxpfitness.com/

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