Fresh back from Spain, I’m reflecting on how much our environment dictates our effort. After 14 days of 32°C heat, 1,100m altitude, and technical trails, running at sea level in the UK feels like floating. If you've been struggling with your pace lately, it might not be your fitness, it might be your surroundings. I discuss the science of heat, thin air, and why "Grade Adjusted Pace" (GAP) is a runner's best friend.

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