It's that time of the year. Long sleeves, short sleeves, no sleeves. Shorts, tights, thermals. Thick gloves, or just the liners. If I overdo it I'll be soaking wet. If I under do it I'll freeze, or at best be the person with the bloody nipple kit.

Fear not, we're here to walk you through the magic of layering...yes, via some simple layering techniques you too can survive almost any training and racing conditions Mother Nature can conjure up.

So grab your balaclava, find your quiet spot, and join us for another episode of Coaches on Couches.

Shout Outs: House of Pain Athletes

Good Luck: BRX Half Marathon, Grit and Grind Gravel Grinder, TN State Cross Country Championships