The RunDot app might feel like magic but behind it is the RunDot Innovation Team making it all happen. This week, Dr. B.J. Leeper and Coach Ken Presutti join the podcast to pull back the curtain on everything new and improved in the latest version of RunDot. Both athletes and coaches, B.J. and Ken bring a unique perspective as they walk us through the updated app experience, what to look for before, during, and after each workout. They also decode the powerful (and sometimes mysterious) graphs, explaining what they actually mean and how you can use that data to train smarter. Already using RunDot? You’ll pick up practical tips and hidden features. Not using it yet? This episode might be the nudge you need to download the app and see what it can do for your training.

When your training schedule and travel plans collide, it can feel overwhelming but the good news is, you don’t have to choose between them. You can stay consistent on the road. Coaches Elizabeth James and Stephen Horan join Carrie to share their top strategies for training while traveling. From adapting your plan on the go to making the most of your RunDot schedule, they break down how to prioritize key sessions, stay flexible, and keep your momentum. This episode is packed with advice for every athlete, including smart packing tips and realistic expectations when things don’t go perfectly. Because while perfect execution isn’t always possible, consistency is what truly drives progress. Even if your trip throws everything off track, you’ll walk away with actionable ideas to keep moving forward. So next time you’re headed out of town, queue up this episode and enjoy the change of scenery on your run!

RunDot workouts are built around your personalized training zones (calculated directly from your run test results), but what do Zones 4 through 6 really mean for your performance? This week, Coaches Brady Hoover and Ben Sommerville join us to break down the purpose and power of these higher-intensity “spicy” zones. We dive into how each zone should feel, what’s happening physiologically as you push into threshold and beyond, and why precision matters when the effort ramps up. You’ll also learn practical strategies for pacing, managing fatigue, dialing in effort, and avoiding the common mistakes athletes make when training and racing at higher intensities. If you’ve ever questioned whether you’re truly hitting Zone 4, 5, or 6, or if you’ve struggled to control the burn, this episode will give you the clarity, confidence, and execution tools to maximize every hard session and get more from every mile.