From the training journal

Run smarter this season.

• How to pace a half marathon — without blowing up at mile 9

  The three-pace strategy we coach our athletes through, the gels to take, the splits to hit, the wall to expect — and the one trick to get through it.

• The complete guide to running shoe drop and stack height

  What drop means, what stack means, and how to pick the right combination for your gait and your distance. With a table of every shoe in our line.

• Why your easy days should actually be easy

  The 80/20 rule explained in plain English — why 80% of your running should feel easy, why 20% should feel hard, and what happens when you flip the ratio.