Sarah Bowen Shea and Dimity McDowell give guidance to Ohioan Tammy who is planning her annual race calendar; Dimity offers up the pearl of “know your race rhythms.” In response to Sandy from Nashville, the gals talk about cross-training, particularly working around OrangeTheoryFitness workouts. They counsel Bertina in Wisconsin about coaching options, and they air their dirty laundry (!) in response to an inquiry from Alison in London, Ontario. First up, though, Dimity raves about her recent stay at Rancho La Puerta. Allay your envy by joining SBS and Dim at the AMR Retreat at RLP in February. Head here for details.

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