Train for the Fight You Can't See Coming

Hey Team!

It’s wild to think we’re already cruising through July and somehow approaching the middle of summer. What day exactly counts as the “middle,” I’m not too sure—but we’re deep in it either way.

I’m spending all of July in Tofino, soaking up everything this place has to offer. Especially the beaches. And then in August… I’ve got something completely different planned. It’s exciting, but I’m holding off sharing until it’s locked in. Next week, I’ll fill you in. I can’t wait.

This Week’s Shift

Lately, the sun’s been out—and I’ve been leaning into it. Most of the year, my runs hover around 10 km. But this week, I intentionally slowed things down and went longer. Two runs, each between 15 and 20 km. They felt less like workouts, more like medicine.

It reminded me of a program I learned from a professional coach: what if you intentionally structured your training around the four seasons? A quarterly rhythm, rooted in how you feel during different times of year. Here’s a framework I’ve used with ambitious humans looking to develop a long-term plan:

Q4 (Oct–Dec): Strength phase. Low cardio, heavier weights, low reps (5 max per exercise). Build your strength base.
Q1 (Jan–Mar): Hypertrophy phase. More volume (12–15 reps), build more muscle.
Q2 (Apr–Jun): Speed and stamina. Intervals and short outdoor runs.
Q3 (Jul–Sep): Zone 2 cardio. Long runs. Long hikes. Long conversations with time to reflect while moving outdoors.

Most professional athletes I know follow a seasonal model like this—not because it’s trendy, but because it works. You train with intention and actually enjoy the season you’re in. Winter is for the weight room. Summer is for sweating under the sky.

From The Field

A few weeks ago, I told you I went to a men’s retreat in Upstate New York. It was powerful. But one of the biggest takeaways came after the retreat—when I stayed connected with a new friend I met there: Tommy Doyle.

Tommy’s a former pro baller. He’s also spent time in the boxing ring. But this story isn’t about him… it’s about his younger “brother,” Les Johnson.

Les isn’t Tommy’s blood brother. But they’re bonded. And this past week, Les went through something I can’t stop thinking about.

Les was a national champion boxer. Missed the Olympics by one bout. Trained for the USBA title. Then, just before the biggest fight of his career, he was diagnosed with a chronic heart condition—and had to walk away.

Fast forward to last week: Les underwent a full heart transplant at Johns Hopkins Hospital. The doctors said it went better than expected. No complications. A strong, healthy donor heart. And Les is on half the meds most transplant patients are on.

But here’s the thing I want you to take away: Les is built for this. Not just because he trained his body—but because he trained his mind. He knows how to fight. And when the stakes shifted from a title to his life, he brought the same mindset.

The reps you put in now—when it’s optional—build the capacity you’ll need when it’s not. Les didn’t just survive the operating table. He walked into that hospital already a fighter.

So wherever this message finds you—whether it’s on a start line, at your desk, or just somewhere that feels hard—I hope you choose the harder path, not the easy route. Build the capacity now, so you’re ready when it matters most. It might save your life later.

Quick Reminders Before You Start:

If you’re ready to enjoy the outdoors and get back into running, check out the RunAsYouAre RunReady Performance Program. This will get you going on the right foot. I can’t stop bragging about this team.

More to come next week. Until then, lean into the season you’re in. And if you’ve got any good vibes or prayers to spare, send one up for Les.

Until next time, I’ll catch you on the Start Line,
— Matty