Welcome to Episode #480 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. 

What is run intensity? Why do we care about run intensity? What are the different ways of measuring run intensity? When should you use a particular method over another? 

 

Show Sponsor: UCAN

UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly! 

 

In Today's Show

• Announcements and News

• Ask a Coach: Defining Run Intensity 

• Get Gritty Tip: Mastering Run Intensity

• TriDot Workout of the Week - Rich

• Fun Segment: Rich & April’s Top 5 - Run Edition

 

Announcements and News:

 

TriDot Pool School

 

Group Ride Schedule - March 1st Manitou Incline Group Hike. Address and details at 303Triathlon Events https://www.facebook.com/share/1B8u6f7vdH/

 

Upcoming Programming - Our February focus will be on swimming.

Mar. 1 - Run Intensity as HR, Pace, GAP and Power

Mar. 3 6pm - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery

https://www.facebook.com/share/166xUjYuYp/

Mar. 15 - Run Drills and Run Mechanics

Mar. 22 - Trail and Snow Running

Mar. 29 - Creative Tips to make running fun

 

Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month.

Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/

 

Grit2Greatness Endurance Website and Social Media - Come check out our new coaching 

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

Ask A Coach Sponsor: G2G Endurance

Hey triathletes, what if you could train smarter, not just harder? At Grit2Greatness Endurance Coaching, we’ve partnered with TriDot to give you the data-driven edge. No more guesswork—just custom workouts designed around YOU. Sign up through Coach April’s or Coach Rich’s TriDot links and start a 2-week free trial. Plans begin at $14.99/month and trust us—you’ll feel the difference. Ready to step up your game? Click the sign-up link in our show notes and let’s go!

Ask A Coach: How to measure running intensity and which metric to use when?

A common question. In the absence of a training plan or coaching, many runners get the trail or path at a running pace that just feels right. Run fast enough that you feel like you are training, but not so hard that it's too uncomfortable.

Let’s explore different definitions of running intensity, metrics to measure and which ones to