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Hi runners, 👋🏼 Katelyn here with newsletter #639!

After finishing an A race, many runners are asking the same question: What now?

Whether you’re coming off a big marathon, thinking about redemption races, or shifting into off-season base building, today's lineup is all about recovery, rebuilding, and running smarter.

Plus, we’ve got major news from the Backyard Ultra and a surprising twist in the Strava–Garmin saga. 👀

🎙️ New podcast drop: Redemption runs and recovery: What to do after a big race (especially when it doesn’t go to plan): When your race doesn’t go the way you hoped, what’s next? Katelyn and Alex share personal stories, hard-earned lessons, and recovery tips.

🌽 Eliud Kipchoge has just launched a training app. But don’t expect a slick race tracker or leaderboard-chasing platform.

❤️ What’s a good heart rate recovery? + How to calculate and improve yours: The science behind one of the best fitness metrics every runner should track — and how to make yours better.

🏋️‍♀️ 12 resistance band exercises you can do anywhere: Perfect for travel or home workouts — build strength without weights or machines.

🐢 Zone 2 training, explained: How to unlock endurance and speed: Off-season is the perfect time to slow down to get faster — here’s how Zone 2 training can transform your aerobic base.

🏃‍♀️ Bigs Backyard Ultra: New women’s world record set as racers keep going: Sarah Perry and Megan Eckert have shattered barriers in Tennessee, running over 367 miles — and counting.

⚡ Strava dismisses lawsuit against Garmin after uproar from customers: A 21-day legal feud that shook the endurance world ends abruptly — but not without consequences.

Happy running! 🏃🏻‍♀️⭐

Katelyn Tocci
Managing Editor
Head Coach

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🎙️ New Podcast: Redemption Runs & Recovery: What To Do After a Big Race (Especially When It Doesn’t Go to Plan)

🎧🏃‍♀️ Every runner knows that post-race feeling — the high, the crash, and sometimes, the heartbreak.

In this week’s episode, Katelyn and Alex dive into what to do after a big race — especially when things don’t go to plan.

From redemption runs to real recovery, they share their own stories, hard-earned lessons, and how to bounce back stronger (and smarter) for next season. 💪🔥

WATCH NOW Or listen and subscribe to the show wherever you get your podcasts:

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🌽 Eliud Kipchoge Enters the App Game…But Not How You’d Expect

Two-time Olympic champion and first person to break the two-hour marathon barrier, Eliud Kipchoge, is launching a running app, Kotcha, developed with the NN Running Team.

But don't expect the first feature to be a glamorous training plan, it's a simple recipe.

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🫀 Zone 2 Training, Explained: How To Unlock Endurance And Speed

🏃‍♀️🍂 Fall marathon season may be wrapping up, but that just means it’s base-building season!

The off-season is the perfect time to slow things down and work on your aerobic engine — the foundation for every strong spring marathon or big race ahead. 💪

Learn how Zone 2 training helps you “run slow to run fast,” build endurance, and boost your aerobic fitness like the pros. 🫀

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🏋️‍♀️ 12 Resistance Band Exercises You Can Do Anywhere

For all my fellow runners who love to stay strong on the go 💪🏃‍♀️—this one’s for you.

When I’m traveling or can’t make it to the gym, I swear by resistance band workouts. They’re lightweight, packable, and provide real resistance—way more effective than just bodyweight moves! ✈️🏋️‍♀️

Grab a small set for home or travel and try my go-to 12 resistance band exercises, perfect for building strength anywhere. 🔥

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

💓 What’s A Good Heart Rate Recovery? + How To Calculate And Improve Yours

For all you nerdy sports science runners out there like me 🧠🏃‍♀️ — this one’s for you.

Heart rate recovery (HRR) is one of the most powerful, overlooked metrics for tracking how fit you’re getting over time — no lab test required. 💓

Learn how to measure it, what’s considered “good,” and how improving this number can make you a stronger, more efficient runner. ⚡

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🏃‍♀️ Bigs Backyard Ultra: New Women’s World Record Set As Racers Keep Going

🏃‍♀️💥 History is unfolding in Tennessee — two women are rewriting the record books at the Backyard Ultra, and they’re still going.

After nearly four days and hundreds of miles, the limits of endurance are being tested like never before… 👀

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

👀 Strava Dismisses Lawsuit Against Garmin After Uproar From Customers

💣🚴‍♂️ Just three weeks after launching a surprise legal attack on Garmin, Strava has suddenly… backed off. No explanation. No apology. Just silence.

What really happened behind this short-lived tech feud that rocked the endurance world? 👀

QUICK SPRINTS

• What’s A Good Heart Rate Variability?​
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• The 11 Best Bodyweight Exercises You Can Do At Home​
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• Heart Rate Training Zones For Runners: Complete Guide