Onward Frederick

*Video from Mile 35 of 2025 Eastern States 100*

If you’re just running a couple days a week for general fitness, the exact intensity probably isn’t that important. You should probably push it a bit harder honestly.

But if you’re training and building toward races, improving performance, or stacking weeks of volume then intensity distribution matters.

That’s where Zone 2 does the heavy lifting: building the aerobic base, improving durability, and letting you handle harder sessions without breaking down.

Most of your training should feel almost too easy.
That’s not a mistake. That’s the point.

Just make sure you are pushing when you’re supposed to push!

Save this as a reminder for what truly builds an aerobic engine.

If a gymnast can’t get true wrist extension under load, they will borrow it from the elbows or shoulders. That changes the line, changes the load distribution, and over time it shows up as pain.

This screen takes less than a minute. It tells you whether you’re dealing with muscular stiffness in the forearm or a joint restriction that needs a different approach.

Coaches, parents, gymnasts, use this. Screen it early. Clean it up before it becomes a season long issue.

If you know a gymnast living on their wrists and hands.. send this to them.

Thoracic mobility isn’t just about being flexible. It’s about giving your shoulders and spine the movement options they need to handle full gymnastics positions.

When the mid-back gets stiff, athletes start chasing range from the shoulders or low back, and that’s usually where problems show up.

This is a simple circuit we use to restore rotation, extension, and active control so gymnasts can move better overhead, block more efficiently, and hold stronger shapes without compensation.

Control the motion, don’t rush the reps, and make the movement come from the mid-back, not the neck or low back.