Homer Simpson. Not your typically inspiring guy, and certainly not for the trail/ultra/mountain running crowd. But you know what? There are at least three lessons all good runners can learn from the big yellow man.
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Coaching
Most runners run too hard too often. And when I say too hard, I'm more often than not also including your 'on' gear in that category - a lot of runners have a "comfortable pace" that is too fast for optimal training load and endurance development. Add to that your elusive fast gear, and you're running too fast and/or hard way more regularly than you should.
Sure, some people make running look like really hard work, and some have movement patterns so bizarre I just have no idea how it developed to be that way. Other runners look like they are floating effortlessly. But I don't care how you look. I do care though, how your movement affects both your running economy and injury-proofness, and unfortunately the easiest way to assess this is by observing how you look when you run. So I look at you and sometimes try and change things, but it's not about aesthetics.