https://www.trailblazeptw.com/blog daily 0.75 2020-11-28 https://www.trailblazeptw.com/blog/strength-training-for-runners-the-what monthly 0.5 2020-11-27 https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1606520142612-F9DIKZZ26G9LAMPKOKBG/GC.jpg Blog - Strength Training for Runners: The What https://www.trailblazeptw.com/blog/strength-training-for-runners-the-why monthly 0.5 2020-11-28 https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1606518423325-VUSB1JSZIU21JE8RY28X/Pic1.jpg Blog - Strength Training for Runners: The Why https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1606519060699-3QEA1MRSMLUDN9BM2HTV/Pic2.jpg Blog - Strength Training for Runners: The Why https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1606519281865-PJ47NJA6SZVUHDA5YQR9/sunset.jpg Blog - Strength Training for Runners: The Why https://www.trailblazeptw.com/blog/programming-progress-prevention monthly 0.5 2020-07-30 https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1596053907687-3GA1TXTSP10Z44NA3X8D/image-asset.jpeg Blog - The Dos and Don’ts of Programming https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1596055929568-T8K9DTVU92KM1LM6QC00/image-asset.jpeg Blog - The Dos and Don’ts of Programming https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1596055019468-UEA5W2DOHC8ZEFOAOTA6/image-asset.jpeg Blog - The Dos and Don’ts of Programming - TRACK YOURSELF Use a journal, planner, spreadsheet, e-calendar, it doesn’t matter how you record it, but make some sort of a log. Record your reps, sets, weight, and total time. It can be helpful to make little notations if you should increase intensity for the following week or if it was too challenging. https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1596056420213-DTGN7XMX3YJSLW5CJ6S3/image-asset.jpeg Blog - The Dos and Don’ts of Programming This also applies to session intensity. If you have not worked on bench press in 6 months, do not pick up where you left off. If you have hit 245# in the past, yes you are more than capable of getting there, but work yourself back up. https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1596077739273-GSPTA11VQJX4W1165ETG/image-asset.jpeg Blog - The Dos and Don’ts of Programming https://www.trailblazeptw.com/blog/a-movement-not-a-moment monthly 0.5 2020-07-01 https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1593553633560-YYXMMI3YQB4W7NBO8NQY/Books.jpg Blog - A Movement Not A Moment - Check Your Privilege: Live into the Work by Myisha T. Hill with multiple contributors Stamped from the Beginning: The Definitive History of Racist Ideas in America by Ibram X. Kendi https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1593554024089-TJH6ZH2GF59ATECJLL4H/forthelove.jpg Blog - A Movement Not A Moment - For the Love of Climbing: Episode 17: “What We Know” https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1593570821405-CN8MUKZ9DN0JXE9Y7GSQ/tedtalks.jpg Blog - A Movement Not A Moment - TED Talks Daily: “The path to ending systemic racism in the US” (Two parts: 6/5/20) “The difference between being “not racist” and antiracist” (6/13/20) “How racial bias works -- and how to disrupt it” (6/18/20) “How to deconstruct racism, one headline at a time” (6/22/20) https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1593570929139-D6UKYFK628OWW8DK5O6Y/podsave.jpg Blog - A Movement Not A Moment - Pod Save America: “Justice for George Floyd "(6/1/20) “Protest Works” (6/8/20) https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1593554641134-R7INPID8Z6I8FWU4ZJ00/shecolors.jpg Blog - A Movement Not A Moment https://www.trailblazeptw.com/blog/stress-pain monthly 0.5 2020-05-25 https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1590277392675-LSX9UEOEO36BST0FSO08/brain.jpg Blog - Stress + Pain https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1590438401838-LZ3GOSA9F3HZPNF46K0W/image-asset.jpeg Blog - Stress + Pain - Neuroplasticity is the brain’s ability to form new connections/pathways and re-organize already existing pathways based on exposure and environments throughout life. This phenomenon can lead to reversal of the brain structural changes mentioned above. https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1590437766899-CBJ6TJYW1KR45ASKNR4I/image-asset.jpeg Blog - Stress + Pain As mentioned earlier, I am not an expert in mental health but respect its importance. There is immeasurable value in speaking with a trained mental health professional. There are lot of different professionals with alphabet soup after their names. Here is a guide written by Physician Assistant, Chandra Goff, PA-C: https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1590277865543-7DBQFP239LTMCGGOKPYB/meditation.jpg Blog - Stress + Pain https://images.squarespace-cdn.com/content/v1/5e93477333b9b4020c582fe6/1590434126559-E5XSAOU8QXIRW0YTJ61V/image-asset.jpeg Blog - Stress + Pain - A good night’s rest is important for a laundry list of reasons including muscle recovery and stress reduction. This importance is well established by both research and likely your parents while growing up. The current recommendation for adults is 7-9 hours per night. 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The Bulletproof Runner consists of 3 workouts, each with a varying style to provide a comprehensive and well-rounded athlete. It includes over 40 exercises with video demonstration and focused cues. The program is design for 8-12 weeks of completion and will provide general programming knowledge for a long and healthy running career. 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