Thoughts of the Day

  • 🧠 Thought of the Day – August 1, 2025

    I Thought VAM Was Just for Cyclists!

    A comic-style digital illustration shows an older Black male runner and a male cyclist racing uphill at sunset. Both athletes wear sunglasses, Garmin watches on their left wrists, and Shokz OpenMove headphones. The runner is in a blue singlet, the cyclist in a red jersey and helmet. Both are sweating and straining, neck and neck in a dramatic hill climb surrounded by trees and winding road.

    I used to scroll past that number in TrainingPeaks. VAM? Isn’t that some kind of Tour de France thing?

    Turns out, VAM (Vertical Ascent in Meters per Hour) is one of the most underrated metrics for runners – especially if you train on hills. It’s a direct indicator of how efficiently you’re climbing, and it shows up in two places in my post-run breakdowns:

    • VAM (m/h): How many vertical meters you would ascend in an hour at your current climbing rate
    • VAM (W/kg): An estimated power-to-weight output for climbs – yes, even for runners!

    Want to know what that means for your training – and how you can get better at hill work?
    I break it down fully in a deep-dive explainer on VAM – coming soon. 🏃‍♂️🚴‍♂️

  • Feb 22, 2025 – Thoughts of the Day
    While I appreciate the treadmill and its many benefits such as controlled pacing, consistent terrain, safety from harsh weather, and the ability to catch up on my favorite shows, or whatever, nothing beats running in the great outdoors—the fresh air, the ever-changing scenery, and the simple joy of moving through the world under my own power. There's a freedom to it that no screen or preset can replicate. 

It’s not about how perfect the reps are—it’s about getting back on track when the wheels fall off.

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