Hello Reader,

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It's April and that brings rain....lots and lots of rain. For me, too much rain. I'm looking forward to those May Flowers. That also means it's starting to warm up. This is an amazing time of year to revisit and reestablish your baseline sweat rate. For a free sweat rate calculator, just click below and I'll send it your way.

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If you know someone who might benefit from this free gift, please pass the newsletter on to them as well.

April's Running Tip

For those preparing for the spring races, you are likely in the last few weeks of your training program. That means you are also reaching the peak of your volume. Your body is likely going to feel tired and worn out. It's the hardest part before the storm. Here are a few things you can do to counteract those items:

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• Get Enough Sleep - The higher your volume, the more sleep your body needs to repair itself from the increased volume. For those training at the marathon and above, you may need upwards of an additional 4-5 hours of sleep a night.
• Get Enough Fluids - That's why it's so crucial to know your sweat rate. As the temps increase, so does your need for hydration. Dehydration can make you feel sluggish and mentally foggy.
• Trust The Plan - If you are following a plan, it's designed to build you gradually and add cut-back weeks. Just know that if your plan isn't wotkiong, I'm always here to help you figure out what can be adjusted.

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Where Can You Find Coach Gerald

I'll be out on the course tomorrow cheering all of you on. If you see me, I have a high five for you.

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In May, I'll be running the 5K & 10K in Cincinnati. I am skipping the half, but I'll still be around cheering all of you on. II can't wait wait to see all of you at the Finish Swine!

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I'll be at the Back Your Badge Marathon for the 3rd year straight. I was blessed to join this race in its inaugural year and have been back every year. I shared a few of my thought about physical activity with their audience. You can see the interview here:

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What races are you running this fall?

Do I Have to Race?

The simple answer is NO! You don't even have to run. Walking can be just as beneficial. Whether you are walking, running, or *gasp* trying a triathlon, you are on YOUR journey. My job as a coach is to help you find your path along that course. Check out my IG post on what it means to be a coach

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