Update: 2+ hours on the treadmill is a lot. Completed the workout without breaking it, though.

Thursday on CITIUS: “My dark horse pick is Andrew Colley. He’s back, he’s healthy, he’s running well… a feel-good story.” - Kyle Merber⏱️ Saturday in Richmond: After years of injuries, ZAP Endurance’s Andrew Colley finishes 2nd at the U.S. XC champs to make his 2nd World team.

We're back to posting more regular blogs on the TWB Running site! Here's the latest, plus there are a couple other recent ones that are easy to find. wickedbonkproof.com/running-traini…

It’s 32 degrees and raining kinda lots. I’m about to get out of the car to start running. This tweet is equal parts FML and Please Clap.

I have been a ZAP interloper for 10+ years now. Andrew is probably the most talented runner I have ever shared time with and would probably be an Olympian but for bad luck. He's also never bragged about a split or workout; he's genuinely supportive of everyone who works hard.

Runners who sauna: When do you add your sauna time? After easy runs on recovery days? What is your weekly sauna frequency? (asking for me...I have a sauna in my basement and want to be more intentional about its use)

Things remembered today about the sauna: 1. The first 3 minutes are the only uncomfortable bit 2. The book pages are going to get wet 3. I have a ridiculous sweat rate 4. Hot and cold are all relative to current acclimation 5. Cedar smells nice

Hot Take: Trying a little less hard and pretending that you are only doing 1 rep are the keys to running faster in your workout.

Can anyone explain with The Science why it is tastier to eat popcorn in chonky boi handfuls rather than a few kernels at a time?

I thought Dr Sander was supposed to be live on Peacock now. Is that not a thing? Is it just on USATF+?

Bread maker crushes it on the pizza dough front. Best last-minute big Christmas present I’ve asked for for sure.

Will I run faster or slower if I stay lazy and let this beard continue to grow?

Can anyone recommend a good physio in Manhattan? Bonus points if they're familiar with plantar issues in runners and do Graston and dry needling.

Re-normalize non-plated shoes for everyday training.

Want to get very fit and feel great? I’d recommend training for a marathon, tapering, and then not racing. Seriously. I trained hard for Houston then couldn’t go at the last minute due to family illness. And lemme tell ya, my recent workouts are great.

18 degrees with no wind > 30 degrees with wind

Every winter when the new pro kits are out it’s like: 1: New Balance . . . . Honorable Mention: All the others

If you’re new to watching track: The ability of pros to “make it look easy” is a cultivated skill that is actually really difficult. Staying relaxed when all the internal warning signals are simultaneously flashing is key to squeezing out those few seconds that matter.