Actually, right now he has all of this information available online - and for FREE!!!!
First off, let me preface this by saying that I was flabbergasted to find that this was available. In the past, it was only in the RunSmart app - i.e. the "paid" portion. It is pure
GOLD in my humble opinion and I would highly suggest that everyone grab it/download it since I don't know how long it will be available. And as Steve preaches, for every runner, it's not if you're going to get injured, it's when you're going to get injured.
The video introduction is here:
https://fb.watch/cDRZBzDTLs/
And the link to get the information emailed to you is here:
https://runsmartapp.com/protocol-5
I like the pain scale as it gives me a reference point when I go in and try to explain what is going on, instead of long-winded "well, it kind of hurts, but I'm not sure if it's really pain" descriptions. It also gives me clear(er) guidelines about what is okay to do and what isn't. I know that 0-2 is okay, 3 is getting me into trouble, and 4-5 is shut it down NOW.
One other "lightbulb" moment that I had post-Dopey this year was that every return-to-run after a long race should start with the ladder drill and 10-minute test run. If I can't do that without feeling it, I have no business running. I see some many people do the "I'm going to give it x days and then run" without anything to back up that determination. Science for the win!