Many of you are getting ready for races in May and June where heat in VA and elsewhere can start to be an issue. Early season races can be a rude awakening. Unlike fall races where we are acclimatized to heat simply by training in the heat/humidity - early season races can feel warm even if it is only in the 60–70-degree range, especially if sunny and humid. Years ago, when I had no idea what I was doing (2002 I think) I ran the Bull Run 50 Miler. My last training run it was 30 with 20...

I have done a lot of thinking and research on some questions runners have asked me over the past year or so. Seeing all the crazy reports of 120 carbs (not calories) an hour – and realizing that is 3-4 gels got me thinking and reading/listening. I think we all realize that getting calories into your system is important, just like hydration, but we can overdo both. I think most of us start out by trying to do a gel or so every hour but that falls apart quickly due to a couple of things. ...

Many of you have asked about poles, how to use them, etc. Additionally, I have done some work thinking more about RPE and how to frame that for you all and how it connects (or doesn't) to heart rate. Types of poles - several major types, some telescope, some break down into three segments, etc. What type of poles do you like is the same as asking someone what type of shoes do you like? Everyone is different. Good brands - really any brand works. The gold standard based on usage in...