Ready to Race? Set Your Sights on Spring

If you're waking up late to the return of racing, use the motivation to level up this winter and be race-ready come spring. [View in browser](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PH55nCVVV3Zsc37CgMn2W81kV_V1Kdz0rW6g5Fnn8SZqsvW4vQ_6j8vCts0N8vcxshCgV62W4S0bCd675wySW41xWrP6Rkv92W98Cjq11xt4R_W41n67F2Dj0ThW3WLGj92JF5l-W6dybGx6Ym5KbW1W1BqY66MVdKW1t11rd8ZxbfZW5BZCV826Ck1RW962Pn_8p_6WwW3gGW9x59RXDhW4gLn668MSw-wVH-Bxm3Yn3HHW6TnbSL956Q1qN2FDpcPfP-Z0W5FhZTk4X3-W0VWQZMV13zvc-W8HPyMH7Mm0cyW1vffL01K1TBzW4JZKCF1K2hnPN4kP_z77wgCbW7z4f1w4NyQ-_W94gWB88yl4HpW6twPQ07GfPYZW5g4NVG1fFy2rW8PxHt123flSlVddMFw4XWP2JN2q4bknGXzTbVkPpjb5vsmNtW7KR3qR6L1CSfW1g8FXX4GbHyTW6fKqzv59XSvtW5Z_Xcz3Q1XhjW5DzFgs2XK9RGVpYxSV35Tdq8VH6SGn4MQTHn31HH1) [PodiumRunner](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PH53q3nJV1-WJV7CgFYlVkP80r3TPhB_W8t5fMd67CCmjW27dsmW97cx-XW9cWpw394JY9xW6xK1H17w-VH_W123j9J3fwr85W8YyNMK7xn0rqW7B0Qbn17MqgPW7xTscD8CGnwHW5HxnSf7w1td0W2NMsFz5NDVddW6hTgM12v0KWbW8GWLGZ9m0pmzW4n1yqc1WMYkdW7Xj9Q48sKxnhW261zGm4n-d2VW66whjr25QPlvW62b7mK3lC-scW7wl2rz1YLHw6W4fbr_g4p3dwpN2nZxYJWs8N0W8wMJm22H42vbW5vvKHg10SrKtW7PV-rn2kKmxQ35mb1) [Follow PodiumRunner Online][Follow PodiumRunner on Facebook](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PHp3q3n_V1-WJV7CgXrTW1KR8K64X1NCbW5nJDff1hBKrrW13blHf4bM0y8W7JMq5_8z6nxpW1KqM7D1qM0P3W7wJ01p1W3nYBW4kqmmg5y959bW2DHFyr8gLz2LW47Z1Fz70vZLLW61Vm_n4pX_PRW4tRzTh5vJV42W8Y9Ywd1y_HknW37NpX-73l2VjV6TR_T110Sc8W545nYJ5zxxQrW35QsD67t1Wc6W4RtG8L7SC602W98LzVc1GZ9MmN5WYJTjMmR4YW78wTp621shq2W2bCJRy38MbV8W3C8WjJ7jj-ZKW13q1gS5K_jZFW8V6Nmw7Y_FcdW8fZ7xH4KgGqhW5bYyyq6VZb-T3mth1) [Follow PodiumRunner on Instagram](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PHp3q3n_V1-WJV7CgQGjW2HHcCh7PtV3CW10-NqJ34Lf94W2qFSVQ5H2G1XW39k1Ly4Hwj4NW1k12Yh6m9q0kW7xJHKy4RXzqqW1BYWnR4dbj8JW890p-j2HG4QTW7SgFhS3wfW7mN7vgYtq3RCyYW4P9gJS4pFv0mW4VvnBV8yNvRZW3jGcPD92Qd03W8WyNTl1wqL8FW9h2bMk4cDlwFW3Zpkvg6bd7DjW86FZ871mBhX7W5m01L84_KJr1W1YlRxc75ftmTW74gjKw6gczDlW6p3L7M8Bh134W7vY-gg23C3q8W8hkZsL5JQ_v-N89Kr16xmp8xW1BydDr2gDFMcW12XPWw6Xrqx63bPD1) [Follow PodiumRunner on Twitter](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PHp3q3n_V1-WJV7CgL89W396Cwk14QB-1W4fQ0k02JJ3ZwW4Rg2853wDnkPW7Bj_BM71vsJBW34FfP15TXtrMW6LrYMZ4_k7K-W1_6Ybf6WK0WHW5NkpGP3y_xmTW2Tbfxn3RPh1zW1W0ldD98dcbDW7VBTRC65dpjSW17KHMq99tJG2W3rGG6t7Y3bl4W96V7zt1_qlQhW2WvqKw8KtkRcN4rKHjvm71MgN3W8tqJKPlRbW7g8sQx1_c9pGW873RFL469tL4W3gRypn43cmWwW55T_bG7j5ys4W5k2P6z2qrQ91W5CjDjj7tKD_LW5PRSDQ4VwPScVttRv45McJBDW2thfwC6KNN8f3hD91) Late October. Almost Spring. Yesterday I found myself perusing race calendars for the first time in forever, looking for a half marathon within a reasonable driving distance that I might run. That's the good news. After too long languishing in injury and the COVID-induced suspension of time, a recent string of solid runs, the onset of perfect fall running weather, and increasingly hearing reports from others' races got me feeling like I'd like to again make running more than my daily dose of coping chemicals. The bad news: Did you know we're on the verge of winter? How did that happen? Looking forward a couple of months to when I might be ready to run a decent half, I found only a smattering of shorter holiday and frostbite events. The only halfs that looked promising are in the next week or two, and frankly, I'm not ready. Sure, I could finish a half marathon tomorrow, but I've done that before and it's not worth the gas and entry fee. There's some sense of survival satisfaction, but none of the thrill that still lures me back to starting lines. The joy of racing, for me, is in celebrating the strength I've built, of matching a challenge with honed skill, of doing something well — even if only "well" for me. That's especially true for the half marathon, where, when you're race fit, the pace is fast enough to require focus, but you feel fully in control, invincible. The [miles float by and you speed along](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PH_3q3pBV1-WJV7CgL8bW3ngGpY8qzx0nVtkZ_Z7LM175W8zLmj894-mtcW1wMsH_1vcpy4W4nF49R2FQ8N9W2-jjBG78XGmgVwg208722_q_W8nn34r2ZYBXTN1fFHLyB5flVW9b4KN83nWXZLW6g2w3z88cGYSW6XVmYZ4ZCrzkW16XrYg1n5927W4phGCd2nKPhDW7hXNFX8kQ9QZVxyPmS45mfMhW8-zqR84rKklTW5S8Rp_4QYxDJVhb6fc89dqn9W54vtd95Nb-5TVBhGz38F3BC-W8MfVKD5wd9KnW51fXfr5NFspTW11R-bp4Cs6_YV-kB407Mzd4hW5F7mSF3PMZ8BW85gCFt6dlZ-lW20C07J6MJyVlW2dcDrD6YmzQdW4DQpmp3RvJ8H33rP1) as if you could do this forever. I want that feeling again, not just a t-shirt and finisher's medal, and getting it requires more volume, [longer runs, and extended tempo work](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PH_3q3pBV1-WJV7CgV4YW2VBpY52t7-Z7W7Wh0Zz23zFMNW4VSsTL4dqvvCW8RBVnr3_d8SZW8C4HQj1z76DsW18C_784cRDRWW1_250n6pg1dnW4w1YwW8BwvNwW3wvjDP7p9c88N7SjthrrKh_SW7BsTZC762r3JW6Vd6Bf8gZFRrN89v3rVf6xwQW6PSL5C8svWgXVDLYSj2kPgH1W8BsKh42FwyFnW6fZFw45JDY3nW8k6rKZ6cVm8HW7LBz4p49WZhXW6f5YW05YQFdLW7H4fsT5grmRSVzJd116srl3ZW5NC4-x6wqPt8W5btz7p72N55MN8GwkGnGmjnRW6lpR_-1WHQXkW2Bfpj952gFWYW3hkZy34sc50BW1mDGJx5nCVKHW94vYJG7zVhSc3nLM1) that I've yet to do. Lacking a time machine that would take me back eight to ten weeks, I have no choice but to look forward. Fortunately, I'm just in time to start training for a race in the spring. I may have woken up too late to catch the first wave of returning races this fall, but at the right time to put in the [off-season work](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PH_3q3pBV1-WJV7CgKnLW4zYLBY683l98W8pMbqR2McBc7W2VRHdC2xwR_1W1j3kcV6Rs5jtW6d-fzy2TGQP4W6hkdSL77XFC2W7B1NHh57h2J_W2G-VcN1vvLKCW7FRRPF56FVyhW28mVSj4SQ-ZHW7ZCv1v6dH-J2W5g8zZH5Z047nV5rKqB2FsYfwW3xBCLH6Q6P5LN2Fn3S9_xR3tW18Bg4d5B19n3W8snZqZ1TpCpMVNgb3q63hDsZW3YNYmz6F1vhGW3XFZz56GngK2VLV78d8DpSsJW7R27tb1WXSHRVy2Lp07hGtQnW7BZkz63TzmwWW1x3BKc1S1MxXN2mN6HvSmsZsW7HB1309k1-ZsW5JT2KD5_cnzlW1vlFf52xJXXkW3XSvxS4CrHzR36LW1) to elevate my running to where I feel ready to race. The irony is that I've been in an extended off-season, and now I'm saying I need an off-season to prepare for the next season. To level up, I need an elite off-season, which is not at all "off" but a time of [building base miles](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PH_3q3pBV1-WJV7CgZkKW7qgnYT1RC6y-N1y8C2xTFGljN2BNBcLlHRxqW8lrMc22JLtG0N6XnKGrFym0dW661xMp2wqf55W4w2cHv4lfwWFW3FHK9320qM1gW637VPR746JHHW3wBSpX8ZC-SBV8rZSN395sDVW4WwLlN3q73hvW8mLzSJ2Rz1GTW51Zstw7VYCBPW1ng3ZY19BB9jW1rv_w87c1gfHW7b6db25Z2bsjVN3Kry8-4Z9fW58NF4G5wMjnHW8qb2B17YxPvgW8q8g9b2lnzJGN7lDGsDspfn7W6bRQt52ddxRMW3dnsWx6HH4QjW7kVXHW6N_syHVC02DS3XlRLfW6_k2JH1GQJ2nW4SXW_z8KcQSnW2rYBgZ7wGnCqW1Mc7qN1Hd_823nw31) and [developing the strengths](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PH_3q3pBV1-WJV7CgDzMW6yqCRt3vdTDyW7wh2_F6-xB_mW7W7YX-5YBV7NW6_ZCTQ1XX9-kW54H3Sx1tzsq5W4ZRx3b4lVPnRW84vhJX7thc7FW2F8P5p5n4nrzW1N6jXl5vQynrN3dm_SJLd1gLW4N68vz4r3h8fW93J8pN3Rg6wXW2gPZj_4sV7cQW2klDWQ2grN6rW358sZs49SFXYW59j5vv2T6JdsW80wFvb1hqX3dN6m7sqh_CFy9N9gh-KlyV3NbW9f2l0G5Q-1xFVv4f0x2gXMtPW31wZ5X8kLlQdW2_qTw16M-QMyW5_fYXQ3l8WvfTJ9zH5Q2ZzPW3Cj_Ww3gNwVBW6-xLLk3SMNs7W1nDGFv1Xf1hRW5pKC2n7mPZ5gW98m49V7R1bTY3kgL1) to handle higher loads of race-specific training. Putting in an effective off-season requires a longer view and extended sense of urgency than most people possess. Too often, by the time we start worrying and caring about things, it's too late to make a difference — resulting in rushed race build-ups and all their associated consequences, from tired, mediocre performances to season-ending injury. "What's so curious about human beings is that we can look deeply into the future, foresee disaster and still do nothing in the present to stop it," writes Daniel Gilbert, author of Stumbling on Happiness. Waking up again in April with an itch to race well and lacking the skill to scratch it wouldn't be disaster, but it would be a pity. Life is too short to waste another spring not feeling the flow of being race fit. I know what is necessary, and you do too. There appears to be a future again — let's get ready for it. And in the meantime? I've signed up for a Turkey Trot 5K. I'm surprised at how excited I am to pin on a number again and reacquaint myself with racing. Run tall, friends. — Jonathan Beverly, Editor PODIUMRUNNER [3 Essential Training Ingredients for Your Fastest Half Marathon](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PH_3q3pBV1-WJV7CgPTPN72YmSdkrpzZN23t8V6CqjxfW2C2tcH8zfLj8W25l4Gp6Dc-MxW4tFWv-68nDBpW1BqlvP8WklJ1W8FMdMM77wjP5W87gL9_5xTK_3N3Qr3hbnQHq7W8tg0c51vw8zlW2Q266V4v4ZfcVx1qC05bbsN-W5Cnnsd8YJW2vN8BT7xw1TL4rW2lVhh38-C-5BW6cTxzq58jNHCW2T8KB72qYVHnW8MPCG-1gqLP_W4-F7HV2NP77jW9k03qc2B3jvfN4SqjZJDfccgW6fKFQy4Qjt6KW970ny72R4RtQW8sFMS226Vkv8W5wNf9x8s89GFW2mR4CW6VrFnTW8kDhR6228VGxW1QDKqB8TGPsVW8mym3n5r0gfBW6y2Vbs4C3Znk39C-1) Like any race, the half marathon requires specific racing skills to run your best. Unlike most other races, developing the most important skills for the half marathon, while challenging, is mostly fun. The half doesn't require dipping into the deep fatigue of long runs after high-mileage weeks, as the marathon does, nor does it call for the lung-searing, muscle-trashing speed workouts of 5K training. Here's a guide to 3 fast-but-fun training elements that will hone your ability to cruise for 13.1 miles. OUTSIDE ONLINE [How Strava Shapes Our Running Stories](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PH_3q3pBV1-WJV7CgD8-W3kwmpP5W_SVBW4Fzykw9jb42bVJvH1N79j6dhN7tvDtMCg2RjN7VdYC_tvkNlW1vPXcM7zjjN5N5yJyKcDWq1rW4Yj6Ct6mvQFRN8SXfjMPwRcPW4PcJrb8rd4wfW15Wm3J8GL5p2W5j1T6h6dtmRKW90RXSQ2z8_b9W5nlxvK4z9nXNW3T_rYs2wwt4bW2-SdkL8s6D1yW1pzYgZ6-2VKsW9307qy8PN6CXN1_cX7Kx_VnFW5GQjDp5H4t-xW8r9M598SnBgNW2hy4291kD-V8W456xrn59MChTW4nx87946CFsrW7ZRm5Q7z_dWkVMJ5tR5YB3H-W5cmkcp3Sb9sZW15cKGR8Q8bhNW4WNhzv8x7ZhfW2msygs4f20v93c6Q1) "In this hyperconnected era, running a marathon is no longer just running a marathon, but an opportunity to share a personal story," writes Martin Fritz Huber, in this insightful essay about how Strava shapes our experience of running. "Now that the once-private, lonesome pursuit of long-distance running is an increasingly public exercise, there’s more incentive than ever to chronicle our successes and failures for an expectant readership." All of which, he argues, adds color and life to what used to be numbers — but it does have a downside, as we try to make every report palatable to our invisible audience. [Join Outside+] Live Well. Live Active. Two yearly magazine subscriptions plus member-exclusive content from PodiumRunner and 18 Outside network brands. [Join Outside+ today →](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PH53q3nJV1-WJV7CgNCMW36FQrj51q74fW2VcmFs3hzTYMW7fcFXp18k0ZWW714McC9fg6rGN2c5q24p0ltpW3gpNqK29nT53W93Kh-r79BwYsW2FB4yn1_nKtpW3tn9PW6ypn9qW8l9P2G82nlllW68KT-Z4x-gmGW5l_lSG8C0B_3W7sQjLQ8jtZbYW5DnYcK3slHtHW5GFStc5JnqB5N8cjX3wBzn3SW2XK45X1_sjz-N1qsNRPMQ39ZW9kyqH61GgZLPW5RfNQx1ZTqDkMx2NLm6GGhcW8psP1d710kc8W5XDx_G3hBRfWN835Q98pZXjq3lQb1) PODIUMRUNNER [Run College: 6 Weeks to a Faster You](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PH_3q3pBV1-WJV7CgXwnW1Bt9xN3k2gX8W6FPkNZ8TCcTtW3ClYmj5Kd1tdN2dC-Z--52zvW63gKQ06n9dZvW5Gk8_X77SQBGW3s0Jjz5fXcBdW6pVgBr4FCRKjW1mt8xs1LnSxrW8fw9Vl2VblBhN4kdPLx7bYTqW6lxHSm4Qsz-_W8wpV2_6JqtDkW4XScNT2_1j-PW8h9Jnv2zhf2xW52DwZN7HZRY0W1BT6yF6r8fTLW67YBMx7BgDFfVT5MQZ8KXB2CW2pzjg24nMkwTM-fdRrKxJfSW9hdPHM8gXWsWW7prZ9p5_p8t9W3zTg_Q4G9pnmW1GlgDC4Xl-qGN3hnV5PHfWXcW1RWGP988CH9bW7jFwXs40SLrtW90G-Wt1ZYy4kW8yqlpK6gTRzN36Wz1) Outside+ Speed is a skill that you can master! By improving your strength, power, and neuromuscular conditioning you can make running at any pace smoother and easier. Speed master Tom Schwartz shares his insights and insider tips from three decades of coaching national champions. Spend six weeks using his exclusive program and you’ll see results — no matter your initial skill level. 113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PFX5nCTJV3Zsc37CgV_xW2mYNzJ7QqgpQW5rWpfQ5XPZR0W1xQKy050L8tCW2MFyGq76SX3XW5Tc81R3H6hg0W2mdqt470kpM5W4frlBw8XWgNkW78J7Lw5RtbjZW3fDWwN35tBgtW2jgmM_65lGxCW6jc_zm4r62MqW5dWKhr4MHyQmW5gVJHS8YVffjN3_ZT0BkCfWKW7w1GCz7zFyk0VxxRvw4xnHllW5WCsKS2MG62KW77ntSv7VBSwTVvTTjd5TV45fW1YyTHb3rx4ymW88jGG67Yb-X6W6yD1MW6lKQZBVj25fT3G-CngMJwQSQJ34hcW47TDB526XHvSW7fGkkK67xB9kW7klKK27H5DBVW7rltzr9cc8jlW11vDwb7556GgW1RYGY34CyWyZW1nTjs14CmVQvVvc4Qj2w22SQ3kXz1 [Privacy Info](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PFX5nCTJV3Zsc37CgM9fW4H2xVk64w2j9W5CTr_d6Q7gwwW268w7d1GJRzpW5kK1b35syG83W3HHdR73pWXFCW2BB1Hd2V3tk1W3dH8J_9m1G8mW7jg5-D1CdxZSV4wggh7w7T3qW4FJ9Mg2V623GW4bWGvG8JVw6KW8wF5d72nQNk0W619BSW6-7j93W80w2jR6Y72kPN5-VLNdWS71sW4t2Ffq6sWQB_N8ZZZ5JsBjsqVzWFry27tTH4W9df78c1WFCZKW67tDpc1TCcWdVF1DZy5WsFZCN4443lQF9XchW7y_73k6Xj1S-W842Fw35Vd2HWW1JyN2M6CJCNWW36yjFZ8x3c32W4CW-QC61ss38N8phYVgY3RbjW2GFH5q5RtCJtVDRxTH8-YYKrW1tQpPh5QNLzRW3hptGJ7gvxWs3bXK1) PODIUMRUNNER [Finding Your Mileage Sweet Spot](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PH_3q3pBV1-WJV7CgZRhVnyBSW4Z9WWpW4ZGzL_4_WG39W6jmz758tmxLsW57hrd328_qQGN92tBYTRzC2FW6qnPhX4V6Y2lW65jdcp5Vl-rxW5dlNM56nNM9PW2cYpNL85BysJW92ktqL72TJFRW7r_nnr1hkJdPW6MXc2q889JmcW5b0QWg48vB6sW6KTG5Q78p2n_W646-NK9d8kNLW7H1Mrn2lPV3SW3hhJgh1bKkD5W6ZThcd8jX8vZW6v54jD5-FS5nW8b_XjB1XBwCSN6qBtmlCdhRCW60vxd46TtRHnN8cFvygR71LWW4qRfHR95gtsyVcYpmq75bC61W3rsvPX5V1DMhW7V47bn3W7c-gW46Jt_72JBZGhW39ZFPC2XvZsyW2Psmyy3q8K_73mwb1) Optimal mileage is “the distance that results in the greatest gains in capacity for your goals within the context of your life,” says exercise scientist Shawn Bearden. Even if more mileage yields greater physiological gains, he says, if it also erodes other parts of your life that matter, then it’s not optimal. That said, he also maintains that, "Almost everyone is running less than they can benefit from." Learn how he, and marathoner and coach Nell Rojas, find that balance. PODIUMRUNNER [For a Better Cooldown, Start With Tempo-Paced Reps](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PGc5nCT_V3Zsc37CgVddW9gsKvc5NNDy0N4tLZ3FNxsqQW7QWZX86hJcBpW2sZx465_QDWSVN5GLL2VDZ6qW2mQ1yF17jdD1W75R7tp1xl588N64l9_TJXtwSW4rQzR46N7KJwW2t-3NX6dz8GfVDp7B_6vZ7RsW31YVgt8dvqbdW3x5dKX6nGqTRW77tsZh8Z9qXBN6W2C6D5m3XrN8kHrj5cntx7W7GXcPW7PPS0xW8PkBDw8HCL52W4cbDfr5xf2yNW48-mD544lRC1W7_-CPM87Tt4rN7XxH91jkXn7W1NkZKK7lcMZXW3k7TYN59WpL3W4TrbTF1xJ8FNW6M_1kb3Vr7fkW6VqRR86j3q9mW7MwGcZ6q7Xz5N8vDDN1V3s4JN5BC4n8mKLbvW4tVd_k13S7qWVgcJpn2wHMD6W8Ljhgm21d7GLW4DGB3p41RrRz37jt1) Outside+ Want to feel better after a hard workout? Do a few more reps. Sounds crazy, but top coaches confirm that they often use some variety of up-tempo strides or short repeats as part of their transition out of workouts, and runners who have tried it tend to stick with it. Here's how to improve your cooldown. [woman running fast on cobbled urban street](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PFX5nCTJV3Zsc37CgCgxW4L1BSn11JwgtVMgKD37NLPSrW130SRL97zLFTW5LLkYP3vVjlYW17jtfH5sVvDZN5SpCsfQYF7pW1JCVxP13chH2W2jvRbv4PTVj9W3-9BZV7N_0MNW7rfGBw2TZJvjW6C3nNk1YDLNkW1vWLfy15R5bjW3dGcjt4_kfTCW8kD2GT2xP4kvW70ZF9q3CLQDzW6lF0qv8lgG9cW50Nmd62FQKjtW64x10m1M2kYXW89cXVH57F18BN1bDY4XmnsRvW2cTXZ-76XXH-W6yyj_L99Z08lW73sWRj3fRBW8W71Xs3F7rhnNZW7qJ9B62hD7HxW4VlkT51hkbrpW20-DYf9k5JZZW58ySRM2Qzj3PW7Y_GkL6l3DKVW4zwrdV37BX1gW2HchGL52SZQHW8qR1CW6T_V-Q3c9Q1) PODIUMRUNNER [Camouflaged Speed Work You Can Do Year 'Round](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PFX5nCTJV3Zsc37Cg-0xW46sTwk5VszG5N4xLmMHmfY0FW7Qk6Py1tPRxLW5ykHmz555qvNW8HTD3V2mBGDlVDnsLm4MK7GKW7vZgS230R3prW5F7kpQ5ztLJ3VLT4k_301dDPVjTpbx4TRGwPN5PxcF29YNzBW7nh4zj8XltDnV329-J42ttrcW922k146nGnPkW6RL7CR4G_7yyW671N2Q2mWBDSN3SChKBwG_4mW8wP-Fw5r4Yr8V4wvSH1F1lN6W35SzWb8NLHQ0W97nQd92zXnd5Vs0wmp4YjDCmVQncbM7GK5B9W4pd6Lq163HrlW4RXngx1RjjmmW15792n41DYJBV9QMsz581RXzW318Jm3123xCwW6V4LKf5q3hCcW8X5dTk48LCNDW7sFLX52GM7NZW1j2zrV85hRZ937xY1) [2020_05_Trail_@mattburbach-8502-scaled](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PFX5nCTJV3Zsc37CgHYVW89H3R146wr8rN14ckT44PdnyN241cYz4vVn1W8WD08B7knly6VsHmpf1sQSGXW4bktvk2F4mzgVm6fyG17TQT5W95GcWq4BKhMFW8wHMJs5WcxdlW62swbR59VzgsW74Br_r8f3c_KW7vX9rM4H-Xs0W2PzRQl2K6QBkW8qc3H77PGq3NW7WSjH_5H21DVW90D_th4BdKfxW1KR23K16hvphW2Mytjk4rWyC1W3Qf3dR4pYnFVW592wWC2qDfPBVlD5n06J_tn9W4RhB1z2ZwMplW3Lb6Fq8dJQSjW4kYjCK6QXljgW20nVJB4QwMdyW2Kvxqx98rJrkW3zMGf_9jTVDKN3gljDj3DdP-W6hmH8B4fjqRyW7q-0Kq7xf4MGW5dq6-k9hCM4zW76_X_R717VSz33k21) TRAIL RUNNER [Understanding Long-Run Training For Ultras](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PFX5nCTJV3Zsc37CgQWQW95yvZq2q4FzlW1fLVdr30cRHMW8SYd848N1l9QW2fzy6R1vLDgGW7FZ_7D4YFMXZN4ckjdddhHPZW3_7Nzs4xVklhVLgWrS1fNWBdW69sKP42HYvNhW6WwP3h5ZqLqlW6vh00_7qxT7kW1bSJgZ4-kvpTN5F9MCx7L4NpW6bb_t36GXspYW11vJck4lTGNgW7nbk_Z8NQVp-W5Vy9ZN5j1kJhW5JV2sg25SlFFW2szB0C4m3C02W5HN0Zp5Wz0nFW4D2T0G5BxkM4W80xHZm2fBhJdN2YyVHf3ncKNVPhrHL1lZPJNW1VD_WQ6NTd0rW4ZRDbr6XQV2QW4scLCr4YLyyKW4sNRNS5VvjywW3Hy-CT8kCFfKW8Z1PBG7FVTVCW2wx8y78RWWvkW1vfHwV3ykbJy39601) Outside+ 113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PFX5nCTJV3Zsc37CgN6YW5QRsww4ZX7qYW3vSvjW1sccxyW6BVcBQ3FN32GN2xsxgJHYxS1W2TMPjL5cWRZrW18S8wC2PfsGpW1J8vVh7tsNb5W1lVZtf1BYBVSW1Gd3TW2mFwfyW3YTp6f7zwGSmW2GnQW37nj3JvW2Y8jHs8Kh-g6W1dGY-02SbfQbV3BxtW5nLsYyN4VSb6074yylVRfbLw1jz70tW87mSkQ3BHYTSW5J2BsR21XZDHW3DQkN12zQsS-W6xCmX08Pz6X1W4Hf3mV4GLPV5W3G-5dp8SlBKMN4NJlFn-BM9TW4s4QJN7wKd94VLfmRv1nJ7FPW7FCcjS8r1HHkW8Xcj_f7lHVx6W9dGXw467n7WYW8541Yb3QWfK4W3QHZH85YB91QW4gK7WH2swzrrMK1lrZ8NTSq384n1 [Privacy Info](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PFX5nCTJV3Zsc37CgPWzW8X52yR6QcT3HMMP7w-_6_kCW1PRVr21kZ9fdW6kR-Nb2P6Sf8W45cFyD7Dhc4jW1DHnD92xdZWlW7BKVN952zY4vW305hj07_HDkPW4Zfmrc8Jksv6W52PjbW8zn3gMW3Xz7Xc47CfyrW5FR9CT6bfWJ-VwP0l450mvR8N15CwwZtv_H1W6fTPzZ5sqClwW8vfv051BV1Q4W4Ys-kF5QsjTFW7BMstz2d9kQkW2cZDtX98V6VjW8kJ1R-5GXvTVW1fVHWj953bLyW9gV8MW5HxTSTW2VcG0c7l_MR2W1dgkz85C3hyYVGLGFy8qpMhnW3mnbSn9jSxpSVVnW488J8NJ3N1Ny5KkhbBdnN4VGhS430nRfW5sGpcn1kGSwlW8yF0kl3rbfbYW26Q4Hn1qzrjH3lVK1) Last Lap [injury-1](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PGQ5nCVBV3Zsc37CgPfdW3lhZt38HyklhW1tTBsS8NcC5dW93fKyy7tZWGlN1zzMMGD7D8HV6mQz_6KclF4W1ZLKZs29bqKyN3ydRl1338HHW1Nm533292BRZW2-1NyD7D7x-LVJQBSK6B50z9W7lR57w2KlqSNN48bZFvK7ZfMW3vfylf1-yjBnVzKGdg5351xlW4pJn617k6SDqVLBwZb5j5fBYW2NfCRP4SgKxZW8MsppN6rMTtCW4MsNYQ6TNbMNW6b11c_73NxwWW79yZj66xNCtWW7szypj7ys6fKW7mJ6bg7bmY5PW6fT7Lm9hkKcrN6hf8sN7Q83SW2PxyYz8vR2XyW4GbNY46wmmPfW3LmPPN8sBHYbW38Q4VC6dSxgcW4lvYPw6TmCFCW1DvHSd47GfRVW7syyqt3Fp0GjW7fHyxn5rwpmHW5NN-8w8XjdqBW5hzwPK4p80ZKW8Z6sRB8qJVgXW8fT5M725VYMdW6GJYYf7m0CvS34WW1) PODIUMRUNNER [What We Think We Know About What Causes Running Injuries Might Be Wrong](113/cy08X04/VVpMck6rVx5TW5h7yrR4jq2qJW52hptB4z6R2JN3S9PGQ5nCVBV3Zsc37CgZ6HN3kvgPx91_BKN589njT9QSGxW8vLk505g3Qj3W4BW5w86sXWPvN4VGbNqLYdj_W7QKGdD3zs3M2W1lm77y78zDtsMKXcw33Jv0vW3c0qhC4MTVyKW5Zbfn_26JC9JW2tps-c6rCp9LW2bdQl35K7nGLW6qJV1m384D_yVFWJbR7zd1gcW7qMHs44C9-5SN8vBL66HZ9QZW2MnV_f839SXFW6vNlhh3Z7vG0W2-F26C62HdDwW2mBrs27q9W7RW8dm4Zq2CjnN9W2v4TkR4HfgXyW6DCy2f4NNqNDW1nwVXK4L_cP3W8dMssk87CyFPW94fGXk7k23WQW2rX0c53DyMlSW482QLC3TyvdQW2HpD4n1ggk9RW8kmh2q7VF4-LW7Q_RPM1vLW1jW1dqd3H5wkx8lN90-PZtCCJ2rW2bSbzc3MXgYsW29YlsG3W8KmgW2DRgSs7rlphvW7c0CqZ7m--b4VJcwB03Jb5Ny32W21) [Join Outside+] Live Well. 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