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Welcome to the archive of the
ULTRAU TUESDAY EMAIL |
Photo courtesy of Full Send Media. Race by Go Beyond Racing.
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I just heard someone say that you don't have to WANT to keep going, you just HAVE to keep going, in the context of a long endurance event. I have athletes racing this weekend at events that will take anywhere from six to twelve hours, and you can be sure that at some point, the desire to keep moving will evaporate right into the clouds. You can also be sure they'll keep going. For some, it's the commitment they made to themselves months ago. For others, it's knowing how satisfying the finish line will feel. And for some, taking the next step is way easier than deciding not to. We often give motivation too much credit, when it's really consistency, commitment, and a willingness to keep moving through the blah/yuck,why/subfun moments that carry us. I hope, wherever your miles take you this week, you find a reason to take one more step.
YOU ARE INVITED TO MOBILITY Every Monday at 7am Pacific, you have an opportunity to join Rise and Shine. This class used to be behind a paywall but now everyone is invited. We spend 30 minutes foam rolling and doing mobility. This is NOT strength training. It is designed as a way to help recover from not backing down over the weekend. Hope to see you there! STRENGTH If you want a fancy, well produced strength training video, you should get a Peloton subscription. If you want Strength Training for Runners with some miscounted reps and me in my home gym, there is a full archive where you can do one class a week for a year without repeating. The Strength Training for Runners archive is here and ready for you to get to work. SHOE NEWS
THIS IS FAST
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The University of Kansas marching band learned the Algerian National Anthem and played it for the team as they came to train at the university women's soccer facility.
According to The Guardian, "Local organizers wanted to make sure that the country felt welcome in their city... So much so, they’ve commissioned artwork, and signs appear on the lampposts with the phrase “1,2,3, Viva l’Algérie!” Even McDonald’s drive-thru windows have signs welcoming Algeria and soccer fans to Lawrence." All of this is because of a University of Kansas student, hoping to bring her college town and her local Algerian diaspora together. She made an Instagram plea and now, this is just one of the many stories that remind us that people are good and sports are great ways to showcase it. I couldn't care less about the World Cup but I do care that Bostonians and the Scottish are having a huge party creating a beer shortage. I care very much that the Europeans discovered that we aren't all Trump supporters and more importantly, we have ranch dressing. Lucky for us we can access this kind of sports joy in running, spectating racing and pacing our friends. Hope you are finding some sports joy right now. YOU ARE INVITED TO MOBILITY Every Monday at 7am Pacific, I teach a class called Rise and Shine. It used to be behind a paywall but now everyone is invited. We spend 30 minutes foam rolling and doing mobility. This is NOT strength training. It is designed as a way to help recover from a rad weekend of training and racing. Hope to see you there! STRENGTH Just two hours of strength training per week can help you live longer? How about I help you get 30 minutes of that time! You can watch the FINAL Strength Training for Runners class from this link. Next week I will share a link to the archives so you can dig into a 30-minute strength session anytime. WESTERN STATES WRAP UP In case you missed the hype around the Western States Endurance Run this past weekend, here are some highlights from the 100-mile race in Auburn, CA:
There is a marathon happening inside an IKEA in Croydon, England. Only 80 spots and likely it is already sold out, but you can start dreaming about it for 2027 if that is your jam. TOMORROW IS THE LAST LIVE WEDNESDAY NIGHT CLASS
You are invited to the VERY LAST Strength Training for Runners this Wednesday, live to your screen. The final hurrah! After years on offer, it is time for this class to be retired. Be a part of the final day! (but also don't worry, next week I will start sending videos you can strength train at any time.) FIRE SEASON An UltraU community member came across a forest fire last weekend on the Pacific Crest Trail. Sadly, for all of us in the Pacific Northwest, it is fire season. If you see a forest fire, mark the location with your GPS (can use Google Maps), call 911 as soon as you have service and warn others coming down the trail. It is unlikely you can put out a fire with the water you are carrying so best to stay hydrated and get yourself to safety. Keep informed. When planning your routes, check smoke and fire conditions on the Watch Duty app. If Air Quality Index, AQI, is over 150, run elsewhere or put off your run, and if you are sensitive to smoke, stay in when AQI is over 100. STRAVA CATS Strava has a huge data set from real world runners and often releases interesting insights. That said, I did not expect this one on cougar behavior. Researchers looked at 36 cougars fit with GPS collars over 6 years most of which were in the Santa Cruz mountains of California. Researchers then compared the cats' movements to those of runners and cyclists, recording their activities on Strava. They found that the animals were “clearly tuned in to long-term recreation use trends.” RUNNING SHORTS
After a decade of teaching on Wednesday nights, it is time for me to retire Strength Training for Runners. I am ready to come up with new offerings and look forward to those great ideas popping into my head any minute now. The last class will be on June 24, the last Wednesday of June. The good news is that I will share the archives with you in July so you can relive past favorites.
The even better news is that I will be opening up my Monday morning 7:00am mobility class to one and all in hopes that some of you may be able to join. Rise and Shine is 30 minutes of mobility live to your screen for after a hard weekend of workouts. Class consists of foam rolling and moves for keeping and increasing mobility. No sweating, all fun and deep breaths. Information to come once the new class opens in July. JOIN FOR STRENGTH, JUST TWO MORE CLASSES TO GO You are invited this Wednesday night and next Wednesday, June 24 for the FINAL TWO EDITIONS of Strength Training for Runners, live to your screen. Free and open to all. Hope to see you there! COOLING FOR HOT RACES Ultrarunning Magazine published an article, Running Cool at Western States and whether you are running States or another hot race this summer, READ UP. The article concisely states what cooling strategies you should prioritize at your next hot race and if you want the super short version: get soaked when you can, have big ice in your hydration pack, ice in sleeves and cold-water immersion if you can do it. SIX WOMEN ATE 40G of PROTEIN A just received a newsletter that said female masters athletes may benefit from increasing protein intake post workout from the formerly indicated 20g to 40g post exercise. I have been recommending 30g as researchers looking at women have started changing their knowledge and opinions on amount of protein that can be utilized at once. But I have yet to see 40g as the recommendation. Well, this study is recommending it based on a study with SIX women. I love that this is a study looking at older women and recovery from sport, as it is much understudied. Likely the goal of the researchers was to check for effect before starting a larger study, so before you make yourself crazy with protein standards that feel tough to meet, know this study is limited and that you should test what works for you and if you are a steady 20g of protein post exercise person and want to try more to see if it makes a change, DO IT. RACE TRAVEL Here is an important article for anyone who will be traveling over time zones for a race anytime soon. It will scare you into terror by highlighting drops in blood plasma levels after a long flight and how going east makes things worse. BUT it also offers mitigation strategies like supplementation with magnesium and meal timing. SWEAT Did you know you sweat more as you get more fit?? "Put simply, as you get fitter, you can work harder and produce more heat, so the body responds to this by ‘ramping up’ its sweating response and by starting to sweat earlier in order to reduce the risk of overheating." More here. FASHION I mentioned just two weeks ago that high fashion is on its way to trail running and never mind, it is here. I just learned that a non-GPS watch is sponsoring elite trail runners, including Courtney Dauwalter. Trail running is main stream? "Elite athletes typically don’t wear mechanical watches, but that’s not the point. The point is to celebrate the win. To memorialize the finish. To commemorate the achievement. That’s the point." Happy trails (that's the point!) Last weekend I witnessed runners do a 1.05 mile loop at the Bristow Loop Race for 12-24 hours. An 80-year old ran 64 miles. A guy who had previously only ever run a 10k ran with a buddy to "help him run a 50k" and ended up going 40 miles. And of course, lots of people trained hard, ran to their potential and did loops for a long time in the woods. My coached athletes hit 50 miles, a first 50k and a huge distance PR going 75 miles.
What drives people to these massive undertakings? I know it is different for everyone but one thing I know for sure is being fueled by curiosity is an awesome way to go. How long CAN I do this, how far IS possible, can I go THIS far at this age? When setting goals, we often want certainty, making goals we likely can make. BUT finding out what is possible, no way to miss that mark and you get all the chances you want to hit it. SMALL SNACKS
Warm up your brain and get a boost on your 5k time? This research seems to think so. But do too much and the cognitive fatigue will sabotage that same 5k time. "Studies show that mentally fatigued half-marathon runners finished approximately four minutes slower than control groups, with heart rates three percent lower throughout, they ran at lower physical intensities while feeling equally exhausted." SUPER SHOES FOR TRAIL? A study titled, "Effects of Advanced Footwear Technology in Trail Running Shoes on Running Economy" is out (basically looking at the effects of supershoes on trail) . The research concludes a 1% boost in running economy which over a long race isn't nothing. That said, I think this is going to start a long line of articles and advertisements pushing supershoes for trail. The abstract ends by saying, "the running economy benefits of advanced footwear technology should result in meaningful performance improvements in trail races." BUT PLEASE keep in mind this is a study with just EIGHT subject and over a 1,500m time trial. Supershoes may be great and may be great for you, but you are not being left behind if you don't have your own set of $270 shoes. BIKING AROUND THE WORLD Lael Wilcox is riding her bike around the world (map) to break the record which currently stands at 18,125 miles in 108 days, 12 hours and 12 minutes. Not the women's record, but the record overall. She already holds the women's record which means SHE HAS DONE THIS ALREADY. Imagine 108 days of riding with plans to ride 231 miles per day. To kick things off, on day one she rode 282 miles. And one more thing about Lael Wilcox because I am obsessed. Her outlook is amazing, here is an article about a cold, rainy ride with her where she keeps on saying, "I think it's getting better," and we all need some of that optimism. STRENGTH You are invited EVERY Wednesday night for Strength Training for Runners, live to your screen. Always free, open to all. JOIN US and let's get stronger together! Hi all,
No idea why I am seeing tennis content in my life feeds right now but I am so glad to have seen pictures of Naomi Osaka and her walk on outfits for her major tournaments including the latest at the French Open. Her quote, "I tell people I don’t talk a lot, so that way I can talk through my clothes,” and she is telling me that her confidence is on point. If you show up to a tennis match in THIS, that is some serious confidence. As if her tennis wasn't enough. As if being the highest paid female athlete for years wasn't enough. I think we are going to see this in trail running. We are getting close already. People are already dipping into run meets fun with glitter on their faces. And we are in the era of the moth tech, which honestly is a start down a rabbit insect hole where fashion meets sport. Imagine awesome podium outfits instead of ripped jean shorts or your muddy trail clothes. Watch out wallets, it is coming. SPORKFUL I always approach non-running media's treatment of ultrarunning with one eye open nervous for how the story will sound. Often it is like, "these crazy people..." and while the Sporkful podcast did come at the subject of the Taco Bell 50k with a skeptic eye, I think they did a good job on the subject. Listen here. If you are interested in a Taco Bell ultra in Portland, here is a link to a route of a mere 40 miles, two states and so many Chalupas. SHORT SHORTS
STRENGTH You are invited EVERY Wednesday night for Strength Training for Runners, live to your screen. Always free, open to all. JOIN US and let's get stronger together! BRISTOW LOOPS Are you going to be at the Go Beyond Bristow Loop Race this weekend outside of Eugene? I will be there, so if you are joining or going as crew, LET ME KNOW and please come say hello! I just heard the term "travel cake" and thought, is this why I write a weekly email to a bunch of runners, so I can shout the news, there are people talking about cake that is hearty enough to survive a trip, what a time to be alive! I was also reflecting on why in the world I am writing a weekly email when there are dozens of people writing incredible thought pieces on the state of the sport already and running news hits mainstream media often enough that you don't need to seek it out. I realize it boils down to me just wanting to say to whomever is willing to hear,
If you are uncertain about how things are going prepping for your next race or feeling frustrated on your daily mile of waddling around, I hope you feel this weekly high five from Bend. STRENGTH You are invited EVERY Wednesday night for Strength Training for Runners, live to your screen. Always free, open to all. Lift your kettlebells or use your cat, just JOIN US! CARBS I am saying it loud for those in the back who may not be listening, you need more than two gels on a 3-hour run. For a 3-hour run your MINIMUM should be 60g of carbs PER HOUR. I know that means you may be eating NINE gels on a run or a whole packet of gummy things and a pop-tart. Your performance will thank you. No, eating one Clif Blok or a few pieces of your gummy candy are not enough each time you are eating. Here is a nice infographic so you can hear it from someone else. CRAMPING Cramping is not all about dehydration and low electrolytes. Here is a good article telling you why overreaching your fitness is a contributing factor to cramping and ways to prevent and stop cramps when they happen. OWN A PIECE OF THE BRA The Sports Bra, the first sports bar fully dedicated to women's sports, is taking investment for expansion. You can be a part of it, check it out here. So many races are coming up and without sounding super coachy, I want you to go in with a plan. PLEASE make a plan! So many of the new athletes I work with have better race times at their first race after starting coaching, not because they are so much faster but because they have a plan. And for the record, a plan isn't,
“I want to run X time.” “I think I can podium.” “I just don’t want to blow up like last year.” These goals are not always in your control and there is no good way to measure them as you go. With my athletes, I make 2 types of goals. Outcome goals are the obvious ones. Finish time. Placement. A result you can point to afterward. They matter and they are also the least reliable because they depend on weather, competition, how your body decides to show up that day. Then there are the process goals. These are the ones that you can check in on during the race. These are eat 30g of carbs every 30 minutes, keep HR capped at X on climbs, stay relaxed through the first hour. These are the things you can check in on AND if you hit these, you will hopefully also hit those outcome goals. YAY, but we aren't done. And after goals, I go one step further. FEARS. Even for someone who has 60+ races in their UltraSignUp results, I ask about fears. Fears include, what if my knee starts talking at mile 20, what if I can’t cool off, what if I get blisters? Why let these fears plague you in your dreams the night before your race. Write them down and figure out what you will do if it happens. You can figure out how to help yourself while you’re thinking clearly, not when you are at a mile 27 sugar bonk and can't figure out what you need. You’re using your smartest self, not your most hungry, chaffed one. My goal for you all is a great race, make a plan, make big goals, GO GET IT. STRENGTH You are invited EVERY Wednesday night for Strength Training for Runners, live to your screen. Free always. Hope to see you there tomorrow. We chat after and if you want to chat about race fears, this is a time you can do it! PAIN FOR YOUR EARS This podcast from Excellence, Actually, The New Science of Pain (and What It Means for You) was excellent. If you are injured, I highly recommend. Also, the podcast casually mentions the use of Tetris to help interrupt trauma patterns. Here is an article going deeper there with great citations. WILD WOMAN TRAIL RUNS If you don't know about the Wild Woman Trail Runs it is a low key event in the shadow of Mt Jefferson in WA with marathon, 50k and relay distances. The race directors allow camping on their property the night before and it has a fun festive feel. This year they are making a fun weekend of it with a Q + A with Cocodona 250 winner, Rachel Entrekin and a science of bras workshop. EARLY MORNING EATING If you are struggling with a small snack to eat before early morning runs here are some ideas for you.
And finally, thank you Instagram for this one. How runners are chosen. Last week I watched the video of Rachel Entrekin winning the Cocodona 250 more times than I want to admit. She won the race overall and while I don't like that I did this, I put all the weight of all women being underestimated, underpaid and under represented on her shoulders and her win was like a shot of redemption. For a moment, it felt like she said something so many of us have wanted to say with our own running, WE BELONG HERE TOO. I wish my own race performances felt bold enough to make that statement, but Rachel did it on a stage big enough for all of us.
ONE MORE THING AND THEN I WILL STOP A short video about what went into fueling Rachel Entrekin's win at Cocodona from her fueling sponsor Precision Fuel and Hydration. Hint, there were giant Capri Sun size gels for longer stretches and lots of soda. Watching the post race interview with Rachel has some good food for thought for anyone about to take on something tough. Watch it while you do mobility or some core work. STRENGTH You are invited EVERY Wednesday night for Strength Training for Runners, live to your screen. Free always. Hope to see you there tomorrow. SWEEEET! Is sugar bad for athletes? I wish I wasn't answering this question for runners but I still am, short answer, no. Some health issues make this more complicated and for sedentary individuals for sure this is a different calculation. HEAT TRAINING Yes, it is worth it. If you are racing this summer and have access to a hot tub or sauna, this podcast will help you with the specifics of heat training in just 30 minutes. I was really trying not to care about a few hundred people shuffling around the desert for a few days, but I care a lot now that Rachel Entrekin is leading the Cocodona 250 happening right now in Arizona. She is beating everyone and currently has a 30-minute lead on second place and is running at what I can only describe as, "is that responsible?" pace. I receive a weekly email summarizing happenings in women's sports that reaches from tennis to cricket to rally car and this week made me so bummed. There were multiple entries of female firsts in sport which is great, but ugh, still so many firsts are left. I felt defeated. So, a woman winning an extremely niche race with an outsized spotlight in the ultrarunning world feels like the antidote I need. Go girl!
SAYING IT PROUD
ARE SUPER SHOES SUPER I have had some questions from athletes regarding super shoes and if it would benefit them. This is from athletes ranging from 4ish hour marathoners to trail runners going for 100k and 100m runs. My short answer, try them if you are curious and it is in the budget BUT. BUT. BUT.
North Face has started making gear specifically with accessibility in mind. Gear like sleeping bags and backpacks without zippers and bigger grips for opening and closing, look really great. Using a zipper with one hand can be almost impossible, but bonus, using a zipper with frozen hands in the cold is similar. Gear like this is great for everyone and I am excited to see what else they come up with. Right now, it looks like shoes, a tent, sleeping bag, backpack and a hat you can tighten with only one hand. STRENGTH You are invited EVERY Wednesday night for Strength Training for Runners, live to your screen. Free always. Tell work you have jury duty. Hope to see you there tomorrow. |
All images and posts © UltraU, 2022. Photos by Runnerteri Photography.