Listen to @Jesse Garn and I both complain about running in the heat (lol) but a few things to remember when it is hot! Built this Heat Adjusted Pace calculator after our call, using the prior work of coach Mark Hadley. A brief topic overview from the call: - Adjust intensity and volume - Slow down or shorten runs in hot conditions so you can finish and recover well. - Use effort, not pace - Judge workouts by RPE/heart rate since heat makes normal Zone 2 pace feel harder. - Hydration and salt matter - Pre-hydrate, hydrate during/after, and personalize based on sweat rate/salt loss. - Sleep and recovery - Heat was affecting sleep quality, so recovery needs extra attention. - Be flexible with coaching - Keep communicating and make practical tweaks like shorter runs, AC, and reduced load.

I love thinking in the 3 zone model, not the 5. Zone 2 (of 3) has so many different definitions out there. Let me know what you think!

Happy Monday! Here's the recording of @Jesse Garn and I's chat Friday. It was a follow up of the prior convo - and was a good one!! We covered a lot including: - Training intensity as an injury driver - Easy volume vs. added intensity - Training age as a factor in load tolerance - Three-zone / RPE framework for effort - How to interpret pain vs. normal soreness - Modifying training in response to pain instead of overreacting - Too much rest as its own risk - Return-to-run after injury - Planning for flare-ups during rehab

Happy Friday y'all - today Jesse and I talked through common training mistakes that often lead to running injuries, with the main theme being doing too much too soon for what your body can currently handle. Here's a bit of what we covered: 1. How training mistakes often happen after time off 2. Why the 10% rule is too simplistic 3. Why injury risk depends on much more than weekly mileage alone 4. How recovery is where adaptation actually happens. 5. Why many runners stay stuck in cycles of pain: they chase short-term fixes like soft tissue work, gait changes, or passive treatments without addressing the real issue, which is usually inadequate preparation for the demands of running. 6. How smart loading, strength work, and clear communication around flare-ups are essential if someone wants to build long-term durability and return to running confidently.

Hey yall - created this for you! The file itself can be found in the 'Classroom' above under 'Resources'. If you want to here more of my thoughts on everything, this video is for you! Happy Friday!