In this episode, Cher and Carina discuss the transformative approach of effort-based training in running. They explore the limitations of pace-based training, the importance of understanding one's body and effort levels, and how various factors like weather and personal cycles can affect performance. The conversation emphasizes the mental and physical benefits of training by effort, including improved body awareness, injury prevention, and enhanced recovery. They also touch on the role of technology in training, particularly the use of heart rate monitors. In this conversation, Carina and Cher delve into the intricacies of heart rate monitoring, the significance of understanding individual differences in training, and the benefits of effort-based training over traditional pace-based methods. They discuss the importance of zone two running for longevity and overall health, as well as the unique challenges faced by women athletes in relation to their menstrual cycles. The conversation emphasizes the value of personalized coaching and the need for a tailored approach to training.