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Brad ran with a 30-lb rucking pack (rucking = hiking/running with a weighted backpack to build strength endurance) while I ran with only my bodyweight. We used an exogenous ketone drink pre-workout to see effects on pace, RPE, and recovery. I ran 45 minutes; Brad warmed up walking backward and sideways to wake up knees, ankles, and the posterior chain. Then we layered in performance breathing: 2-count inhale, 3-count exhale. Longer exhale can increase CO₂ tolerance and support cardiac output dur
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