Still No Finish Line, Yet We're Still Running

Even lacking goals and slowed by age and injury, we run. What else would we do? [View in browser](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKM55nCW9V3Zsc37CgKSjW1kP1BY4z9wyCW6BBCn96YxQTXMZ7dbH4WFmqW17f_BM8Mt2w2VL2b-04jc5PMW6xpkmq9kLf3ZW8zBj--1BFn4rW4dyl-x1DBD3yW7f6hQV8QxVV0W2-G6TY1Pd2_kN1zb0MXm5NdZN2k9xL-H1RW-N8163s8wlTPLN4Pn_l6LwpNlW1K0Xkr2Z0T7sW53ZJbd35-LZ2W1-ZB-t1xCcfPW466NsY3qt69DW2HnsLP8PztxVN2J7lLcKGN7VN2RgYNhTPSXZW746Fc_8_bD5hW1b-jhV1s51V7N8GqV5fxvxrkW3t_2tR1QWTWzW17dVW11lDnR3W2ps-9t1xTN6MW4KnPVx32pLpsVkY5Pf8QwsyHW4G-3t33j_46FW4YwjQR92NPxpW91WDNt8f3N3TW2pl0qp61wRt5N8D6bQ77srBSW2ld3Pm9bsLgCW6RYv3j1xy76pW41Gtr47hKJCkW6Zl6635Wy0HdVys6qm4_BlLwW8mWZLC8pMJLXVhy31J85RlYfW51Py7S6Np9lV3c8q1) [PodiumRunner](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKLQ3q3nJV1-WJV7CgBPkW2Rh-0f517JhkW4yf7_j3dvdcjW1FSxL78ppqDJW7hsJM38FcglnN5bv3h4m3wLJW5WGG-94Hkx8PW291Bql1ZfbvQN4JgJ7CkZHHqW9bL2Xp6p-gMVW8tjgQt9547k_N2L-Ycd7-SdDN5xyNkqDLrvnW6DlDkH8ykq2fW1BZLwQ8nH4z8W6gxnHN6GG99jW7wdPZk5N13dZW1Gh-1S6NLzzTW2XQh5y7hnbzVW5cBlHH4wzGWWW200rBc638rk8W6P0QVR4W2rTbW1GBvyJ6MQz1pW4vDXbC5BbV7hVXD8wb6cs0Tl3lCt1) [Follow PodiumRunner Online][Follow PodiumRunner on Facebook](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKM53q3n_V1-WJV7CgXrMW3nBp5C1ZtsqgW3W08j392sR-bW1LpYzT7cbg_dW5lQGv11VHvXXW3tPHgP4-SgtgW9ftGwb44L1cKW4nnDjG1S53p5W35_N025v0JzRW6pmVH086SrsbVkLFCH26Rw-QF5jfLwXZBKqW6lb9G_6t05X2N8krcYbMTmYgW4PSKtb80_lQCW65ZZmV7SKWrTW7mZCrj3X5xV1W5q9DXl8gPp2fW9c5TNY7_lrLyN5GDlwgd6yPTVYmCTH7SqLD3W4yqpC_8BFD-DW64QVzq7klJ32VwZnVs1VHD4PW4qS-vr8SWc3MW4CtkCZ4LYKR8W7bW_l96Dks5-3k4r1) [Follow PodiumRunner on Instagram](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKM53q3n_V1-WJV7CgFyQW5X017y2sH8qLW2qg46b3MvFkjW2mp3151DfM9qVw_L935gpv5mW39WlTP34kc63W29SnJ_3qD1dzW7SxxkK8Mj8dlW7GFJQb22VsvqW1pHjGs6Qb7LGW33nmZ937rqWzN7crXpK-yjx-W1krJ4f9fLqWLW3h8Pxp6qLVJvW7MkBMt5M69MRW1wNNdZ8qpH-GW7Kyd8B6KFRnRW2-xDQQ8mS4LVN7P4KJHc9VP0W2jD4KX2wn7DvW6FljK-5Lv8bXW5zzXZV8R5HrxW5yJtyX8X6vbfW3GJ0zb5Mdg5PVVmMGk6hqKj5W4B2JYh4Q-GXnW2w9tlP8cQZnn381J1) [Follow PodiumRunner on Twitter](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKM53q3n_V1-WJV7CgFybW5zRxNF3JxD05W8-21bX6KqDfSVfB2fG6CVtTQW1zwmxX30nBfdW7tw_2s4czXY_W1t_vWv8LRsqpW6NGmVB8YPDvsW1n493d3kw9ZVW74PGY02gck4vW6-kTH12K5d44W1Zx8cb9dfSJ3W11D2mr1W3ZSSW6j9_4C77ymY2W1TpMJJ5cHvHgW5Qrz9v1dsjWkW8J1MD-8K9vPxW2txSP-2bKjJmW6JM5xf5VcxXkW5qkH0j9k3VC0N9fl-S5GB6zdW36cZCJ1DFwtvVH9LJq1BQjP-N8JvcC9brWmyW4pS9w46ppwFcW3PrzWF3hnd8nW8hHJYl1Wxm8z3blT1) Long Shadows It's dark when I wake. Dark and cold. I'm not training for anything specific now. I have no mileage goals. I have no one to meet and nothing to prove. I could stay under the warm stack of covers and sleep another hour. I get up anyway, out of long habit, and dress in multiple layers of running clothes. I make coffee and go to my office to get started on my workday while I wait for the caffeine to kick in. On the wall above my desk is a new piece of art: a [graphical presentation of numbers telling the story of my marathon PR](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKLQ3q3nJV1-WJV7CgG2mVQb4HN8dRY35W9dcGWw5vsygLW8NwRbl5bjpzLW1Tx67w84dyFwW5nvl6C3Bf0fCN2zSW00YwTH5W5Sbzpy7hwcfJW8P5T-h2YJv_RN4fD6x_y2M12W4MtXsq94H66fW2DGyYL65w8p4W3x81gG31FpqXW4zvW-72T_BBxW4h0RZD5R-lTkW38V_771XSF0xW3Bdl3k53K3p6W4qkk5q2qBnDqN2mLWRlpwsr3W6p8MKg8p3TfvW3215ln7bBCrbW70b5-H5-4CHhW7kW_sv7JCFChW3_gwsh4bkK1MW4ZNTvt2x6ftx32zm1). 2:46:00. 5/3/1998. 1:23:26/1:22:34. 6:21. It evokes a mixture of pride that I once ran such a race, and ruefulness that, today, even one mile at the average pace it highlights would be a stretch. I contemplate making that one-mile time-trial a goal, but I'm not sure I want to risk failing at it. I've not set any goals since damaging my knee early in the pandemic, even though it now allows me to run mostly pain-free. I've done a couple of low-key 5Ks, but have not looked forward on the calendar, picked a race, and calculated a challenging but achievable time to strive toward. I'm quite sure this is the longest period of my life that I haven't been training for something since becoming a runner as a 13-year-old high school freshman. I can't tell you why. Still, today, as usual, I run. The sun is not yet up when I head out, but it is painting the eastern sky in fiery oranges and magentas. My knee is stiff but not painful. I take short, old-man strides as I warm up, and hit the first mile more than three minutes slower than that PR marathon pace I remember feeling so easy not all that long ago. I had planned to do a six-mile loop, but realize I don't have time. I haven't gotten used to the reduced range 45 minutes now allows me. I settle into an out-and-back five. The sun breaks clear of the horizon behind me and throws my shadows across the road ahead. I see it dance down the ditch and up over the rolling hills beyond. It runs ahead of me, looking light and agile, not like I see myself now but as I used to feel: airborne, free, temporarily loosed from the bonds of gravity. I stand taller, quicken my cadence, and chase myself down the dirt road. The next mile is a minute faster, with no noticeable change in effort. I lose myself in the familiar, steady rhythm of crunch, crunch, crunch on gravel overlaid by the slower beat of inhale, exhale. Time slips a cog. I'm surprised to find I'm at the turnaround. On the way back, my legs start striding out of their own accord. Each mile is faster, but I'm no longer checking them. I've caught my shadow and become it: young, fast, powerful, alive. I climb a short rise and maintain the effort down the last half-mile stretch, feeling confident I could go five more at this pace. Not long ago, I would have called it a progression run, noted each mile, and logged it as a step toward a stronger race in a few weeks or months. Today, it needs no other justification than itself. I'm grateful for what it was—a good run. I don't know if I'm evolving, going through a phase, or have lost the plot. I suppose it doesn't matter. Because tomorrow, I'll get up before dawn, put on some layers, and go for a run. What else would I do? Run tall, friends. — Jonathan Beverly, Editor OUTSIDE ONLINE [The Science of Exercising in Extreme Cold](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKKD5nCTJV3Zsc37CgPWqW6-Wb6C959d8vW6gqprv2dcN8bW446bPr63TmzDW70CCY74GPTCrW4zMkqX7pN7KvVjGQN088FtP8W3GRkcD7nbBQSN3snYNDw_GbcW7vsJ7c7zyfrJW4tL9Kp4n_Wx-W29rbbl1D1zR7W6m-Z0N2QTw5VW4ZDlwd4ns3YkW5Ym_gc3t990YW3lCkvf9lM9NXW6dGmqL91Jq3jN3pn9l9MGz44W8w4n1z4Gjc_hW5yQHqd10Rfl7W23CXc74MQVCrW3w2X5Y2FfT09W5b7H975NMd1CW8tXFW24WPFrPW3Pjyqy7LPtm8W7CLP4f3Xy5cbN5Yv56XkK035N8jVKpjl310sN4-JhpNsKBlzW5KH6yf90xz1TW1nqT0g4tS1V-W7pvdXG51KL8mW87Kym_5vXYmt3bJl1) Is it ever too cold to run? At what temperature is it dangerous to venture out? How cold does it need to be to start reducing performance and raising injury risk? And what measures can you take to improve your run when it's cold? Alex Hutchinson provides some specific answers based on a new review of relevant research. PODIUMRUNNER [What If There Is No Finish Line?](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKMJ3q3pBV1-WJV7CgRXYW56YbXQ8tgRLJW9dkPLp7BYWPPW1zzF0R4HBM7qVYg6D_64W6fXW1WkDT_2jBhK_W7LXvnF8FG3xsW5Xm0mY91bvXTW9jyL6W2khTFHW1rWpMv6nWKZfW2GFYrJ566DBxW6_B3Vv5F5WyXW4Nlf451n4KnjW67Fxnw3Nh0J0W8HqJlP2F4Ls6W95l_L38fldWvW8Q4bcm2tjRBBN3plLr86-wCZW6xtmMz5NjcQVW3fZMQt16nl96N11Vs-LJ40wtW5Pr3XC87wtTgN3m2W8Dx0NlHW1rf72z4bPkh-V71np-4qscwcW1wQT3R3SFR3QW3pBP7g7th_2GW4lzwBG6Fw8zkW5wWTHR26N7zBW3f5YVr6nbJm-W2M8_kQ6Q4RmS3lhK1) When our minds judge fatigue, they not only monitor body signals, they also look forward to the finish and evaluate how much energy we can spend over the remaining duration. But what if the finish is unknown or so far off we don't have experience covering that distance? That continues to be the case in our lives, causing paralysis in plans and lack of energy to tackle challenges. But we have guides to show us how to handle such uncertainty: ultra-runners. In this story, as timely now as it was a year ago, Courtney Dauwalter and Ian Sharman provide principles and strategies to keep moving and keep growing during these challenging times. PODIUMRUNNER [Four Progression Runs to Ramp Up Your Race Fitness](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKKD5nCTJV3Zsc37CgSdGW6X1rwc2jG_s7VSYm4q5fh_JFW83kxJ020t2rgW3qV_nT6sG7SzW5yn87F97-TBrW8cZcnM5TWshFW2CkhsS5mfX8nVcgCrp6z8CPvW7sFZt-5HZBJhW5jwbHM342h-5W8HklyM8vMqg7N84KXcP7zGD1Vh-tp_9f17bgW4ky68P5mh9MZW4TWGcm84Q4hVW29_BX-8dm7b6W3014sS1QJNxTW9g6zPZ4fkrr1W7PbRTY5kN8s1W3DjdDr60d6D5W5LF-0T5YqYjLW2LCG6928-YrwN6k_TbPrmBbSW3DcdH153cbQYW5ms5N_8Dd8xRN6m0vzvmQk7ZW87ShSV1p1bH6W23_5w18h3gDhN8dkv2Dnk35SW3zHp_f2wyr6VN6ZQXskp_rZCW2sP3YL3QgC5g342G1) It's one of the simplest types of speed workouts: start slow, finish fast. But progression runs have many benefits. "Progression runs add intensity but bring on considerably less fatigue than workouts that hit it hard from the outset, and therefore require less recovery and can be done more often," coach Brad Hudson explains. Done right, they don't even feel hard, as the pace and effort sneak up on you until you're flying without stress. Hudson details four types of progression runs and where they fit into a training schedule. [Apps to fuel your adventure!] [Apps to fuel your adventure!] Apps to fuel your adventure! [Download Gaia GPS](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKLw3q3npV1-WJV7CgBnrW9gDNWj5XRXYfW7lKgS555BwyjW3lLgSd393_31W8CL7K67MyCW1N97x4k1sYzDpW7P-LCg1JDTskW6R90Jr3LtDqGW6rgVd76ywSgzW99gqtF7L2qy4VDwzg71wm6QlW8h-l3p4RLN-tW9lPPLQ55M-VVW5DzrV-4ynmXjW233nqJ6B4336W74tDJJ3Y23tyV4wPc03XdJtmW3W1FLW58NHSSV6fg4w4MK5RFW54wjbV4q22WPW8L-yCs7l8BJKW5cKpLy1Q0ywYN14QTH8VJ8M4393x1) Gaia GPS Trails, Skiing, Camping, Offroad Maps [Download Trailforks](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKLw3q3npV1-WJV7CgB8gVKwGNg6_rGYGW8HfMFp1kjyH5W22xHC-6Xr_msW4YKh0g3GYpbfW40h-N_49jBm9VmK2Wn79Kw3HW3SJBfC4QgzN5W7R7v7L4w34s9W78bkF68_F2kVW8bZJsQ6vyBR4W7xSRY41Nkj5zW5FKcNb6mvm8tW710k-l2Yvd_rW6vQM1j3gRv5QW5N1W2G3qLpc4W548k4528SyY6W6Lxp8065l3DzVXv2DP8KjtdYW9fWK7q47jdwDN2vPlBfVjy1cW2x5kdG5GY3DtW4SSht65wMh3r34Dk1) Trailforks Trail Map for Mountain Biking, Hike, Run [Download Outside Watch](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKLc3q3n5V1-WJV7Cg-WyVYMWk03MHNHGW3z04YC3ChTKVVPc0yY3b0fXYW8t8Hvr9cw8VpW7KCvtg3GS4S9W1QVDWh15xjxrVhLMy63YsBcqW17TB1c8fQ9NpN7LWZFwwWz12N84sCJDs3BBCW4wZ97c9kXJ-7W6jdrLh88LFMlVShvXt1pN4hjW7mTdFl7t67VYW7WHxt_54gj3HW1CXZ4r3b7NlWW4zpfgb21S-MYN6-znBBSRbM0VyxrY22BNqKrN6j97MSzswfD3dwv1) Outside Watch Stream outdoor lifestyle movies, series [Learn More →](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKLw3q3npV1-WJV7CgVdRW81NvYz7g9_GmW6K6FQc13T-DBW76_lHT6ZWgp8W5W5yjt2ycph0W7gJcqJ5Tmc22VnS-rl8xWRLMW3LQqdg1K_0PvW5qzGN42pb85wW6R1_RS7jXflZW66CjPy3B_BNpW243VSc6wwmy5W5rR9V-1q3LBhW2lF56h8PStRDW2Xxtw-3Xc9_PW8GV7JP3RGXWSW7Sp_Y17_6Q7tW59CcHx5c5zVMW42_0tk29-7pqW2rmTgV7wtJk-VCNfqJ3tvwc-W5lWTbl3fPfjBW3GqhJK8J2Ghb37V11) PODIUMRUNNER [Build a More Effective and More Durable Stride](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKMp3q3phV1-WJV7CgMmQN6WBSNXGmzXSW4y1ZRW82q8G3W5yv9gd5qN7tsW70xL5g5Q602KW4Dl8rP553DxgW3wlF_q58hFwxW1QXgyQ6w95fLW5R8rg72n76xbW28N-Pg3Qs15mW4zRz1v5Q5702W2sN2wJ5s4jBkN1cdMJg866PJW8FvNC15qcxldW54MV_F6HjHnvVslnfZ53_Z0MVL4NDb8yC9FLW5DyT4_6znT4KW93W9rX579Vq2W3zpxpp5B58yGW1BnTkf7DsR5GW68btpx4lkhv8W5wRnSH5k3HytN5d3TMjy5XM_W734jX83yQwXKW68tK6L3jxJ2zW4QpRbs3t4cfkW6fxSkz7xTKYLW10LVGF5m7Bhl3mty1) Outside+ Want to run farther, faster, and with less effort and wear and tear on your body? Rather than doing random exercises or trying to match someone else's idea of how you should run, this course will take you through all you need to stabilize your joints, improve your balance, and run more efficiently, powerfully, and durably. 113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKKD5nCTJV3Zsc37CgzJTVtMV054JlmN2W3tXJvw8223vQN2qcSs9rbtwhW8_zjb217flj9MDJ7dN2h_NjW91tS4x2JRGZ1W6Qp_YY1xSpS8W7ZtDYK55VHw6Vl06bP4jjbDDVLM0zQ5lcZNpW3GgWBN97FZB6W1PRx_D3NDsbJW27yMqL8ms2VxW7K7FL68J-Q_rN6vwph4f1vstW8Wzw0m3KFCJZN7_gRs89jn1rW3nbxsD8fGCtNVhb57q6By9dvW8lf1x54LWBc7W6KSBb72-965BW8kfnNL8n3HWNW5FGMgT5MYZKhW1Mw09q92qyFxW58PmBy6PfwVyW2q9FwK3kKWKqW99BBsy5VNt29VPkxHm1CPqv6W4J8f9f5H_j9KN3d6g5mqJ-H2W1G4ZP9812tbCW8pYLM86f62JB3gN61 [Privacy Info](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKKD5nCTJV3Zsc37CgYScW6ZSpcp2cvdhTW4ctF-r7PXCxyN7pmhB7BP0PDW98hVJq8nqdwTW5nK_bs8H1-rVW8YrrBN82lFnhW7Zmcgt2dy9K6W8xRDfj5t0wlNW7Gnyp47pCp5mW1TNKsV1wGGK6W91C_WS1FjYWkW5-0tX45ZytZqW74H4p6101lZ4N5v96tYL8XscW1tcfNt2hYyBcW6K7BQm7fq21SW5GrYbw5wYsG-W5BC0vP4-_T3GN48CnPJpMR2VW1_HcLJ82CX_6W7GnH7w74050-W3cSq-k3Kvm_sW6nFFXq5gVFthW8476FW68H1mwW5RJGrC96ZK9bV3kBkX6qXVjcW3H6MVn7Qmm2-W6TzKNd8-GVX6W7LVfJL6GK6Z6W6bV2x68tSJl2W6QPmFJ6g5BrnV5rw3X4Z32Jv361j1) PODIUMRUNNER [Not Just for Gods: You Too Can Do Pre’s 200s](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKKD5nCTJV3Zsc37CgMvRW2ddJVB4_PdRkW6JX0YX7NQTQyW7c0hQT3D_H67Vkrf-F5fcHT0W1P62pG63F1g3W7CGGsK4NXbCqW2n4-DG1WHMRlW7d-hTl8pZwjyW5f_gGX62shQkW4xrfMY5x6HvHVRyslR9c4Y9RW6QTR7F6m5VGkW190JXj2BlpCVW3XMk065gkt-wW35_5RB57q1_cW184Bm_3JsLTTW1lZNMm8sSSzcW5MKYTB6NwNLGVkK4HW38jjy4W3YS4x-8HVN_XW3zckw383ZcDJW4xFNtH856HmYW8sqfWj3_Pc28W9hhRQq11whvCW8qFQZV6Vq1F8N98XxLBTTMzXW7DgSPp91Bc8lW3m4gb41dvSFkVyjnxP4-PNrwW4mX6Zk4ZWkhKW8zvjJr4mYszrW5-52zg4JXRRJ32jr1) The workout is legendary, one of Bill Bowerman's tools for honing the speed of Oregon track stars in the 1970s: run 200m at 30 seconds, then 200m at 40 seconds. Repeat until you can no longer hit the times. Steve Prefontaine held the record at 4.5 miles until Galen Rupp extended it to 6. Run at that pace, most of us would be lucky to make it 400 meters. But even if we could hold on for longer we wouldn't be doing the workout as we'd be sprinting far faster than the speeds Pre was running, relative to his PRs. Here's how to adjust the workout to get the same benefits, and why, scaled appropriately, it is so effective for every runner. SPONSORED CONTENT [Run with Confidence with Forerunner® 945 LTE Smartwatch from Garmin](113/cy08X04/VXcFJV560lJTW8K_nR019WyyJW4bWRWk4C3YmzN4zFKMp3q3phV1-WJV7CgMYvW377L2t7jysBDW2rrB6n47v65yW5G5pQ16WNmmfW9gmdW48k6qbvW33k8NY7cmYmdN4KZYTnG72w2W8t9yws9jjSpYW59bkvB3_hQl_W1K-TdM7CRJSQW1wnHN-179qgxW4JmjTL3p1rRMN8HvxV5r8cftVNrgZB3yGvZRW74xPXN6s-5r2W398yDp1FnDNcW5kFYVH2VRnk6W7DN7dq3SLc2nN3FktFpY1VSVN5CP9qdf46tzW2CGt7q67N_bbVckkKF972lQjW4wxThq2RBspMW7b6c1N3lVWGFW8VmCKs1TShpMW5m9V8y6H0J4kW5v4CJk97vDkdN84jP1T7zgLFW2_V2Qz73rLTs3hZc1) Optimize your training with powerful performance metrics to help you train smarter—whether you run, ride or swim. 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