ATU: Golden Rule of Running, Cadence Work Using a Metronome, Why You Should Rotate Run Shoes, Workout Plans To Improve Tempo, Bearded Runners, And More

Lucho and Tawnee team up to answer your questions on: . -Beard talk, and Lucho's beard -When MAF pace is closing the gap on my tempo pace, how do you push out tempo pace? What % of weekly mileage should be tempo, speed, or hills? -Back-to-back races: Running 16 miles, then mountain biking 32 miles. How to train now, especially when there's still snow to deal with. -Tips for a clicky knee during training -Once you go Hoka, can you ever go back? And why it's good to rotate running shoes. Should you rotate out of Hokas regularly (and why) or rotate among Hokas? -Running with a metronome for cadence work -Going from 50-milers to 100-milers, and how best to adjust the nutrition and practice it in long runs -How far can you push myself without fuel or drink on long runs? -How would Lucho train for a 24 hour race/run, scheduled in July? Aka a 16 week plan? .