[{"data":1,"prerenderedAt":49},["ShallowReactive",2],{"cheatsheets-list":3},[4,10,15,19,24,29,35,40,45],{"path":5,"title":6,"description":7,"date":8,"readTime":9},"\u002Fcheatsheets\u002Ffirst-marathon","Your First Marathon","Your quick, science-backed guide to your first marathon — how long it actually takes, what training works, how to taper and fuel, and how to arrive at the start line ready.","2026-07-20T11:47:25","7 min read",{"path":11,"title":12,"description":13,"date":8,"readTime":14},"\u002Fcheatsheets\u002Fsub-3-marathon","Sub-3 Marathon","Your quick, science-backed guide to breaking 3 hours in the marathon — the physiology it takes, the training that works, and an honest timeline.","6 min read",{"path":16,"title":17,"description":18,"date":8,"readTime":14},"\u002Fcheatsheets\u002Fsub-4-marathon","Sub-4 Marathon","Your quick, science-backed guide to breaking 4 hours in the marathon — why mileage beats genetics, an honest timeline, and how to build the cycle.",{"path":20,"title":21,"description":22,"date":23,"readTime":9},"\u002Fcheatsheets\u002Fdfa-alpha1-protocol","DFA a1 Testing Protocol","Your step-by-step protocol for testing DFA a1 (HRV aerobic threshold): exact ramp steps, personal calibration, and every chest strap and app that can run it.","2026-07-16T14:48:41",{"path":25,"title":26,"description":27,"date":28,"readTime":14},"\u002Fcheatsheets\u002Frace-time-prediction","Race Time Prediction","Your quick, science-backed guide to race time prediction — how VDOT turns one race result into finish times at every distance, and when to trust the number.","2026-07-04T19:56:52",{"path":30,"title":31,"description":32,"date":33,"readTime":34},"\u002Fcheatsheets\u002Fhow-to-start-running","How to Start Running","Your science-backed starter guide — how to begin, how easy to go, how often, who needs to adapt, and beginner plans that actually stick.","2026-06-20T08:55:10","8 min read",{"path":36,"title":37,"description":38,"date":33,"readTime":39},"\u002Fcheatsheets\u002Frecovery","Recovery After Running","How to recover after running: a science-backed cheatsheet on what works (sleep, fuel, easy days), what's hype, and how to know you're ready to run again.","9 min read",{"path":41,"title":42,"description":43,"date":44,"readTime":14},"\u002Fcheatsheets\u002Frunning-economy","Running Economy","Your quick, science-backed guide to understanding running economy — what makes you more efficient, what slows you down, and how to train and track it.","2026-06-18T14:03:04",{"path":46,"title":47,"description":48,"date":44,"readTime":14},"\u002Fcheatsheets\u002Fvo2max","VO₂max","Your quick, science-backed guide to VO₂max — what it is, what actually grows it, what only looks like it does, and how to train and track your aerobic engine.",1785526135504]