Another great Friday chat with @Jesse Garn. We talked about why injuries come back: - Pain relief isn’t full recovery: Getting out of pain is only the Restore phase; runners need to Reload and Optimize capacity to avoid recurring symptoms. - Build an “injury buffer”: Maintain injury-specific strength, progressive loading, and running exposure beyond symptom resolution so the body can handle training spikes, terrain changes, and racing demands. - Address the full context: Recurrent injuries can reflect training errors, insufficient capacity, proprioception gaps, and behavioral factors such as underfueling, exercise compulsion, or social pressure - not just a weak muscle or painful tissue.

Hey everyone! Tomorrow @Kelton Cullenberg and I are meeting live from 12-1 EST for any questions you may have, and otherwise discussing a great topic - Why your running injury keeps coming back? Looking forward to seeing you there!

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!