Last week I spent an hour on a call with a runner who’d been stuck at the same fitness level for four months. Same paces, same effort, same ceiling. He’d tried everything - changed his long run, swapped his intervals, added a tempo day, dropped the tempo day, added strength work, cut it when he felt tired, moved his rest day, moved it back.

Every week or so something new went in, or something came out. 

When I asked him what his last training block was built around, he went quiet for a second. He’d been training hard. He just hadn’t been training toward anything specific.

A few weeks ago, I posted a social post about training by heart rate, and a comment on it made me pretty confused. One of those replies that comes in long, certain, with no hedging: Pacing by feel is the only accurate way to do it. HR is meaningless.

I know plenty of runners who just go by feel. But I’ve never seen a comment so confident that it's the only meaningful way to train. It wasn’t about preference or misunderstanding how to read data from a smart device. It was a different claim entirely.

Most runners who train by feel aren’t necessarily doing anything wrong - they’re just not maximizing their training effort. They finish workouts, they log the miles, they make progress. But they’re guessing at recovery, intensity, and whether their effort matched what would produce change.

Last weekend we had the local Long Beach marathon. Anyone who ran it got rained on, even before the start. Not a drizzle - steady rain through most of the race. Wet roads, wet shoes, wet everything. This was a big shift from the heat wave of the last several weeks.

Some runners were prepared for it. Most weren’t.

The ones who weren’t prepared weren’t necessarily less fit. They wore cotton and too many layers. They hadn’t applied anti-chafe. They started too fast because the cool air made the effort feel easier than it was. By mile ten, some of them were in trouble that had nothing to do with their training and everything to do with conditions they’d never practiced running in.

I was in a running shoe store this weekend shopping for two pairs - a new training shoe and a race shoe for Cozumel. Usually this is really fast for me because I know what model I use and my size. But while I was there, I watched a new runner try on pair after pair, staff pointing her somewhere new each time, her expression getting more uncertain with every box.

By the time I left, she was still trying on new shoes. The shoe industry has done an impressive job of making something relatively straightforward feel like a technical problem that requires expert intervention.

It doesn't have to be that complicated. The framework for picking a running shoe is simpler than the store experience suggests - and most of what gets added to the decision along the way isn't necessary.

I've been asked more times than I can count whether running ruins your knees. Usually by someone who doesn't run. Occasionally by a well-meaning runner who read something somewhere.

After three marathons, two ultra Spartans, four half Ironmans, and somewhere north of 130 races over more than four years, my knees are fine.

Not fine despite the running - fine because of it.

I'm about nine weeks out from my first full Ironman in Cozumel, and if you look at my run training data right now, one thing stands out: most of my running happens at a heart rate between 138 and 152 beats per minute.

That's my zone 2 range. After years of training, running at this effort feels natural and sustainable. But the energy cost of pushing above it on a long run doesn't change - go too hard too early, and you can pay for it before you hit the distance you needed.

The data doesn’t lie. So I listen to it.

Every time I start working with a new client, the same conversation comes up. They want to get faster, go farther, do more right from the start. And the first thing we have to talk about is that there’s going to be times to slow down.

Not metaphorically. Literally. Slow down to improve.

New runners who go out fast all the time blow up pretty often. They hit a wall halfway through a longer run that should have been manageable, walk parts of it in frustration, and then go home convinced they're just not a runner - that their body isn't cut out for this, that everyone else finds it easier than them. The pace that felt right in the first five minutes wasn't right for the long haul - it was adrenaline and optimism, and the body hasn't been trained to sustain it yet.

At every race I've done, I see a similar pattern play out. You can feel it before the gun even goes off - the crowd energy does something to your sense of pace that training runs never prepare you for. Then the gun goes off, the crowd surges forward, and within the first quarter mile, half the field is running faster than they should be.

The pace feels easy at the start, and everyone around you is moving with excitement and speed. So you move with them, faster than you trained for.

While doing my Ironman build over this summer, a heat wave settled in and didn't ease up for weeks. Temperatures were high enough to make afternoon rides a genuine struggle. I came back from my morning runs dehydrated, even though I'd done everything to prepare. And there were days when I had a workout on the calendar, but my body and motivation made it clear it wasn't happening.

I modified those days because the conditions made it dangerous or counterproductive to follow the plan as written. That's training in the real world.

At group runs, the conversation almost always ends up on the same topic. Someone mentions an ache or tightness mid-run, and then others start mentioning their aches or pains as well. I’ll ask how long it's been going on, but I know the typical answer is almost always longer than it should be.

A few weeks. Sometimes a couple of months. Sometimes longer.

They weren't ignoring it, exactly. Usually they just didn't know what to do with it, so they kept going, and the pain kept coming, until it got loud enough to stop them.

At my run club this past weekend, fall races were on everyone's mind. Half marathons, marathons, a few trail runs and triathlons - and the inevitable conversation about training came up. Several runners were mapping out their plans, talking through how much they could add each week to get ready in time.

Most of them were planning increases that felt responsible because they were structured around the 10% rule 

The 10% rule is one of those pieces of running advice that gets passed around so confidently it sounds like established science. Add no more than 10% to your weekly mileage, and you'll stay injury-free. It's simple, it's memorable, and almost every runner has heard it at some point.

At my run club this weekend, someone asked me how long they need to train before they're ready for a half marathon.

Knowing that they regularly run four to five miles already, my honest answer was: you could do one this weekend if you don't mind walking some of it.

It's not a precise answer, but it's a real one, and it reveals something about the question itself. The question sounds like it's about training timelines, but it's really asking for permission. Somewhere in their head, there's a standard they're measuring themselves against - a threshold of fitness, experience, or speed they believe they have to hit before they're allowed to attempt something like a half marathon. And until they hit it, the goal isn’t theirs to chase.

A friend of mine has been struggling financially for the better part of a year. He's not lazy - he works constantly.

But every time a small income opportunity shows up, he takes it. A one-off job here, a favor that pays a little there, a side thing that fills a weekend. He's busy every week. But he's no more ahead than he was a few months ago.

Two weeks ago, the heat shifted where I live, and last weekend it caught up with me on a long ride. I ran out of water about two-thirds of the way through, and the last stretch made that impact very clear. I cut the ride short by eleven miles because I hadn't managed the heat correctly, and my body made the decision for me. 

This is the version of a bad hot weather workout that most runners never get a clear explanation for. They try to drink more water, they slow down, and they blame the heat or decide they're just not built for running in it, and they never isolate the variables that keep working against them.

Last week was one of those weeks where the same idea kept showing up in different places.

I was working through my own race calendar for the rest of the year - mapping out which races between now and Ironman Cozumel in November are doing real work in my build. Having that date locked for months has made every training decision cleaner. What to prioritize, what to skip, which races to add and which ones to pass on. When you have a clear endpoint, the decisions in between stop being guesses.

There's a conversation I have at club runs more often than I'd like. Usually after we stop, when people are cooling down and relaxed enough to mention what's bothering them.

Last week it was a runner I know who is getting ready for her first marathon. She was clearly in pain, and she let me know her hip had been hurting for several weeks. Bad enough that she almost went to urgent care the week before. But there she was, pushing through the run, telling me about it like it was a minor inconvenience she just had to work around. 

At this point, I'm not surprised by these conversations, because I've been that person. For longer than I should have been.

I was on a run with one of my clubs last week when one of the regulars asked me what she should eat before a run.

She's a retired nurse with decades of experience in healthcare. She understands how the body works at a level most people don't. And she was genuinely uncertain about whether fruit was okay before a workout, whether she needed protein beforehand, and whether her muscles would break down if she got it wrong.

When I sat down to write this piece, I noticed the date this article was going out. Last day of June.

I just came off my fourth half Ironman a few weeks ago, and I've been in that strange in-between space since. Recovered enough to think clearly again about what’s next, not yet deep into the next build. It's the kind of week when you can reflect on the calendar rather than just react to it.

Half the year is gone. The other half is still sitting there, unclaimed.

Over the last few weeks, I've been asking people at the run clubs the same question: why do you come to the runs? 

The answers usually start the same way. They came for something practical - they wanted to get into fitness, they were looking for something social, they needed a reason to show up consistently. The club gave them that.

Last week, someone asked me how they should be breathing while they run.

It's a reasonable question. People ask questions like this all the time. What's the right cadence? What's the best stretch before a run? Should I be landing on my heel or my forefoot?

Underneath all of these is the same real question: how do I run faster?