Team RunRun

In our latest YouTube EP, @coach_nobbs covers active vs passive acclimation, dry sauna vs steam vs hot bath tradeoffs, and how to layer heat in without wrecking your build. Grandma's, Berlin, Western States on the calendar? Watch here: youtu.be/WUtagZnE2Fg?si…

BUT, heat isn't a recovery protocol. It's another training stressor stacked on your running. Plasma volume bumps in 3–5 days. HR at the same pace drops 5–10 beats by week one. Hemoglobin mass climbs 2–3% by week four (Ronnestad and Lundby). Overcook it and training can suffer!

Heat training is one of the cheapest and most powerful performance benefits runners ignore. Your body builds more plasma to cool itself. More blood supply = heart moves more blood per beat = the same paces cost fewer heart beats. Tempo splits start feeling easier @ lower HR.

In our latest YouTube ep, Coach Chris Clark makes the point that the real dragon is usually the thing you've been quietly avoiding. Eating cleaner. Going to bed early. The mental work may be putting off. What's the dragon you've been avoiding? 🐉 youtu.be/iVL6_oRcItw?si…

So they go hunting little dragons in well-lit caves instead. They do the work while not setting and alarm and sleeping in or they avoid moving up to an event they're best suited for. Working hard but not so hard it gets uncomfortable. Little dragons, little treasures.

A lot of runners talk about really big goals. Like a massive PR, a BQ, or a school record. That's the big treasure. And the big treasure is always hidden behind a big dragon. BUT, most runners want it on their terms...

Walk it, run it, volunteer, bring the family. Sign up: runsignup.com/Race/CO/Boulde…

@teamrunrunners is partnering with her for the launch event alongside the Run the River Boulder 5k. It's all going down June 20, 8am, at the CU Boulder campus. Be there at the start of a 2000+ mile journey to protect the Colorado River.

Move aside marathoners. The ultra and trail world is taking OVER for May and June. With that, our very own Mina Guli is running the entire Colorado River this summer. She's going 2000+ miles in 100 days with one mission to help keep the river running.

Bring your coffee, your personal takes, and any unresolved Western States feelings. Sign up is here: teamrunrun.com/book-club-sign…

It goes into the ambition, mentorship, public failure, and how you rebuild a regular identity and life around running after collapsing in front of everyone with the win in sight. Matt Urbanski (TRR cofounder) hosts this meet up.

The TRR June Book Club is reading Given to Fly by Brian Morrison. June 3, 12pm ET on Zoom. If you don't know the story, in 2006 Morrison ran stride for stride with the greatest ultrarunner of his era at Western States 100, chasing what looked like an upset for the ages.

Coach Chris Clark broke this down in his Don't Get Hurt 101 video on the TRR YouTube channel. Worth a watch if you've been chasing the workout and ignoring the recovery side: youtu.be/eTLxuVGZAV8

Coach Clark says flip it. Lock in 7 hrs sleep, work backwards, protect that window like part of the plan. Because it is. Yesterday's workout only counts if you slept enough to absorb it.

Sleep is easilyyy the most underrated injury prevention tool you have as a runner. Athletes sleeping under 8 hrs a night get hurt at roughly 1.7x the rate of those getting 8+ (Milewski et al, 2014). Although, we swear only high-schoolers get 8+ hours 😂

Threshold every 2 to 3 weeks, VO2 sprinkled in even during base, true sprinting once a week. Coach Clarks full breakdown -> youtu.be/y7HmgR9wjxw

The old way of blocking these out across the year (summer base then threshold then VO2) lets some of them go untouched for months. Every system stays in rotation year round, just in different proportions. Nothing disappears for two months.

Most distance runners go weeks without ever truly sprinting. Max speed has a training residual of about 5 days, meaning thats roughly how long the adaptation holds before it starts to drain. Strides between easy runs dont stimulate it, the rest is usually wayyy too short.