Dear Fellow Master Runner,

In case you missed it, I've started a new video series breaking down Matt Fitzgerald's influential "Racing Weight" book. The first chapter video is now available, and we're already seeing great results from runners implementing these concepts.

NOW AVAILABLE: "RACING WEIGHT: HOW LOSING 5 POUNDS CAN MAKE YOU 2.5 MINUTES FASTER IN A MARATHON"

In this foundational video, I explore:

• The science showing how each pound costs roughly 2.5 extra calories per mile
• Why elite runners average 8% body fat while good runners average 10.7%
• My personal journey finding optimal racing weight as a masters athlete
• The truth about body composition and performance (it's not just about being lighter!)
• Why the "thunder thighs" I maintain actually contribute to my championship performances

​WATCH NOW: Racing Weight: How Losing 5 Pounds Can Make You 2.5 Minutes Faster in a Marathon​

WHAT VIEWERS ARE SAYING

The response to this first video has been tremendous. Here's what some fellow runners have shared:

"Finally, someone explaining racing weight from a masters athlete perspective!"

"This cleared up so many misconceptions I had about weight and running performance."

"Love how you balance the science with real-world experience."

CHICAGO MARATHON INSIGHTS

As I shared in the video, my Chicago Marathon PR came when I was running my highest mileage, but interestingly, not at my absolute lightest weight. This perfectly illustrates Fitzgerald's point that optimal racing weight isn't just about being as light as possible - it's about finding your personal performance sweet spot.

DON'T MISS THE NEXT VIDEO IN THE SERIES

I've already released the second video in the series covering Chapters 2 and 3, where I dive into:

• How to calculate your personal optimal racing weight
• Why traditional dieting approaches fail endurance athletes
• The crucial differences between weight loss and performance weight management
• Special considerations for masters athletes (particularly around maintaining muscle)

A new newsletter coming soon will provide all the details on this latest release!

Have questions about racing weight you'd like me to address in future videos? Reply to this email with your specific questions.

Train Smart,

Steven Lawrence
​
World Marathon (45-49) Age Group Champion

P.S. If you found the first video helpful, please share it with your running friends and training partners. Many runners struggle with finding their optimal racing weight, especially as we age, and this science-based approach can be a game-changer!