|
Welcome to the archive of the
ULTRAU TUESDAY EMAIL |
Photo courtesy of Full Send Media. Race by Go Beyond Racing.
|
|
"Take a break, don't quit."
A podcaster just solved all of my problems this morning with this one line! I don't have to quit listening to the news forever, I can take a break. Running feeling terrible? Take a break, don't quit. Frustrated with family? Take a break, don't quit. BURRITOS Is anyone out there running burrito league segments?? Nothing brings the ultrarunning community together like a free Strava challenge that makes absolutely no sense but helps you get in some miles! If you are uncertain of what I speak, go find runners around Portland, Bend and in 50 other US cities running quarter mile segments in front of burrito shops and finding community in other runners going back and forth for hours. No idea what I am talking about? Context here. PROTEIN AND BROCCOLI
THE FLU Half of the people I know had the flu last week. That leads me to remind you to not workout with the flu (or Covid or being sick in any other way either). While most of the population is not exercising enough, here you runners are, out running like, it isn't that bad, I can only kind of not breathe. I don't care about your run streak or your weekly mileage, I care about prolonging sickness AND about a healthy ability to rest when your body needs it. Rest when you are sick, you got this. FROM YOU I asked for grain bowl dressing ideas and got some good ones. First, the best idea yet (and it isn't dressing). "I made Rice Krispie treats and stirred in a little bit of berry Mortal Hydration mix, so they tasted a lot like Strawberry Kwik. Delicious!" Ok, to the dressings:
Fast marathoners are coming to ultrarunning and I think it is awesome. Molly Seidel just smashed her first 50k. “I would love to prove to myself that I can be a better athlete when I’m healthy, happy, and doing things in a way that respects your body. I want to show people that it’s possible.” JOIN ME AND GET STRONG Join me on Wednesday night for Strength Training for Runners. Live to your screen and always free.
0 Comments
Happy 2026 to all who celebrate! Kick off this year with some friendly faces and squats in the comfort of your own home. Join me for Strength Training for Runners tomorrow and every Wednesday at 5pm. Just 30 minutes, use your home weights or lift your dog, let's go!
THOUGHTS NOT RESOLUTIONS I just listened to a podcast where the hosts all went back to their resolutions from last year. Every single one of them FORGOT what they declared as their resolution and didn't do it. I feel that! Here are the things I am thinking about going into 2026.
FEISTY WOMEN Feisty Media brings you women-centered podcasts, research and sports coverage and if you aren't following, it is worth it. Here are there best moments in sport for 2025. Here is some information on heat adaptation in women. DO IT ANYWAY A ten minute You Tube video is absolute perfection for doing PT, foam rolling or warming up for a run. Don't want to do PT? Do it anyway is your clip for the week. I wasn't cutting onions, I was definitely crying. Last Friday Bend celebrated with a holiday lights paddle parade on the Deschutes river. I dressed up my kayak with a small wooden tree, some lights and went out with a friend and her pup dressed as Santa. The pedestrian bridge was lined with people from the littlest elves to grandmothers and as we passed under, people clapped and kids waved with joy trying to get a wave back. This week I am finding the news of the world unbearable and as we move towards the holidays it somehow feels extra bad. I am so thankful to live in a place where people come out to watch some awkwardly costumed dogs and people floating by and give a clap at the sweetness and joy that we cannot forget.
I am taking the next two weeks off from this weekly email and live strength training to spend time handwriting cards, experimental baking, making some crafts and playing in snow (I hope, I hope!) I hope you can find some sweetness and joy for the end of this year and looking forward to seeing you in 2026. STORIES BECOME CAGES In the 1928 Olympics, women were allowed to compete in something longer than a sprint for the first time. The women's 800-meter final had three women finishing within one second of each other and eight finishers, yet some media reports from the event claimed there were women unable to complete the race and collapsed in exhaustion, which was completely untrue. A by-product of these false stories was women being barred from competing in longer distance events for the next seven Olympic Games. Steve Magness just made a wonderful post about this and how "stories become cages we forgot we built." STATE PARKING If you like to run in any of the Oregon State Parks like Ecola, Smith Rock or Silver Falls, heads up! Oregon State Parks parking permit fees will double on January 1. You have a few weeks left to buy a 2025 annual permit and it could save you some serious money if you do. An annual pass starting January 1 will be $60. BUT if you buy a TWO-YEAR pass right now it is $50 and you won't have to worry about parking fees for two years. This is a super practical gift for your trail running and exploring friends! TRAIN LIKE A PRINCESS This article from endurance athlete Jenny Tough argues you should train like a princess and I am for it. "But, for the love of dogs, must we always be miserable? Why is ‘training’ equated with hardship and discomfort and pain? If you love your sport (and please stop doing it right now if you don’t), then why should you ruin it?" "I’ve basically turned hill sprints into a little girl’s princess birthday party, including the part where I eat more candy than I’m normally allowed, and then need a nap afterwards. I currently have a very positive association with hill sprints, which I don’t think I’ve ever felt before. It’s probably because that’s my big princess day." PROTEIN PLUS CARBS If you are getting the kind of protein peer pressure I am, then it is easy to think, the more protein the better all the time, forever. But let's not forget that carbs fuel your tough workouts and work together with protein for proper refueling post workout. "Refueling within 30-60 minutes post run should include roughly a 3:1 ratio of carbohydrates to protein respectively (for every 3g of carbohydrate, eat 1 g protein) and proper rehydration." More here. For post-run fueling ideas, check here. STRENGTH TRAINING FOR RUNNERS Since next Wednesday is Christmas eve and the Wednesday after that is New Years, Strength Training for Runners is on a short break. For the next two weeks, don't ignore your weights. Here is a glute and hamstring workout, it's just 20 minutes so you can squeeze it in while the cookies are baking. Hi all,
I am just back from a weekend trip to Alaska. When we booked it, it seemed like a truly questionable idea. Escape the cold by flying straight into, YAY, more cold. Turns out, Bend was balmy so flying into Anchorage’s high of ten with our cross-country skis was lucky timing to get to some much anticipated winter. A highlight was skiing a stretch of the Iditarod trail. I shed a happy tear more than once from the sheer beauty of the place. The kind of beauty that reminds me why I stay fit, have good gear and SAY YES to adventure. And the thing is, I live in a place that gives me that same feeling. Trails that still bring a tear when I crest the final hill and catch the first glimpse of the lake. I travel far for wonder, only to be reminded that I am surrounded by it at home. It was a good reminder to visit the places that fill my cup, whether they’re an airplane ride away or a little further than the normal trailhead. A YEAR IN REVIEW Rachel Entrekin, winner of the Cocodona 250 last year and about everything else she enters, has written a 2025 year in review. Not a bad idea for all of us actually. And, she has crafted a masterpiece by modeling it after a favorite podcast/book by author John Green called The Anthropocene Reviewed. If you are unfamiliar, congratulations, you now have a treasure trove of podcasts to take you into the new year. The Anthropocene Reviewed and Rachel Entrekin rate happenings and objects on a 5-star scale. "Here are some of the things that happen if you actually eat properly during big efforts: – you don’t bonk hideously... – you feel alert nearly the entire time, controlling your energy levels with a steady flow of calories vs. last year’s borderline abuse of caffeine – you never once get GI distress OR cramps – you can run at a speedier pace for way longer than you think... I give calories five stars." BE PREPARED OUT THERE This story is chilling to me because it is hard to know what everyone was really thinking, but in the end, someone died on a mountain. WHICH reminds me to give you my annual plea for adding a few pieces of safety gear to your running pack. Even if you are running 'only' in Forest Park, it pays to have a safety blanket, a dry pair of mittens, and a whistle at minimum in case your run takes longer or is slower than anticipated. For trips to into the Gorge, National Forests, etc consider the ten essentials (and knowing how to use them). AND for the love of candy and running and all your loved ones, don't forget to tell someone where you are headed and what time you expect to be back. MEDICAL MISINFORMATION Here is a great article from Dr Jen Gunter regarding medical misinformation on social media. There are tips for helping decrease the spread of bad information including being skeptical of information coming from companies selling supplements, watching out for health halos and the touchdown feeling. This could help you save money, spare yourself time and not get tricked into poor health decisions. JOIN ME FOR STRENGTH Please join me THIS Wednesday night for Strength Training for Runners. It is live, to your screen at 5pm Pacific time. Information here. Hi all,
You know how races open registration eleven months in advance and if you are healthy it is so fun and exciting and if you are injured you hear the call and it is like “Hey, want to commit your maybe not so healed self to something ridiculously far into the future and maybe lose some money?” Especially with injuries that you know are not forever, but hang around just enough that signing up for a race makes PT less about healing and more about fast tracking something on its own schedule. Can we get this calf operational by April? What is the glute budget? Could we get stability work done by race time? Your body does not care about early-bird pricing or deferral deadlines, and accepting that is a gift to yourself (and your area for opportunity!) There will always be races that stay open longer, races that don’t sell out and races that will be waiting for when you’re truly ready. So don’t sell out your PT progress just to force a timeline your body hasn’t agreed to. If signing up genuinely motivates you, and you’re okay with the possibility of losing a little money, go ahead, hit the button, ride the hype, let it fuel your rehab. But if you’re the type who will push through pain simply because you paid for a bib, give yourself some grace and sit this one out. The finish line isn’t going anywhere, and getting there healthy is always the better story. NO MATTER THE LOTTERY RESULTS, LET'S CHAT If you or a friend draws a golden ticket into a dream race this lottery season, LET'S CHAT. Getting into Western States or Hardrock, both drawing this weekend, can take a decade, and once your name is called, you want to make sure every detail of your preparation sets you up to stand on that start line with the confidence of a superhero. (or pace your friend like a boss!) And if your name isn’t pulled? Good news, there are over 250 other 100-mile races in North America alone, and I have plenty of opinions on them. Consultations available via Zoom. SNACK IDEAS FOR WHEN YOU AREN'T YET AWAKE If you are struggling with what to eat before early morning workouts when you would rather skip, DON'T skip snacking, at least have something small. Here are a few ideas.
GIVING TUESDAY If you are giving to non-profits this Tuesday, YAY and thank you. Don't forget to check if your employer matches donations so you can double your impact. JOIN ME FOR STRENGTH Please join me THIS Wednesday night for Strength Training for Runners. It is live, to your screen at 5pm Pacific time. Dust off the home weights and get out your leg warmers. Information here. HI all,
Every week I get The Growth Equation newsletter (highly recommend), and this week they shared the most succinct definition of mental toughness I’ve seen: “Mental toughness is learning to focus on what you can control.” If you’re a runner in the rain soaked PNW, you’re already practicing this. You lace up after a rough workday instead of bailing. You head out for a long run even when it is dumping sideways rain. You choose to show up, even when the weather or your mood doesn’t. And as we head into Thanksgiving, many of us will get an extra opportunity to practice mental toughness. Make a two-column list. Controllables: your effort, your attitude, showing up. Not controllable: the weather, other people's reactions to your training/job/veganism, family dynamics Give that second column zero mental space. Bring your focus back to what’s yours to manage. It works for running, and honestly, it works for just about everything. JOIN ME FOR STRENGTH Will I see you Wednesday night for Strength Training for Runners? It is live, to your screen at 5pm Pacific time. You can't control how your grandmother insists you have some of that Jello thing she makes, but you can come to the interaction feeling high on squats! Information here. REAL SPORTS THINGS
FOR YOUR LISTENING PLEASURE Need new headphones? Here are reviews so you can buy smart. Please be safe and wear bone conducting headphones so you can hear traffic and on trails or use just one ear bud so you can hear people approach. GO BEYOND If you have run a Go Beyond race you will know Todd and Renee, race directors from Portland, OR. Now everyone knows them with this article in IRunFar. Hi all,
This week one of my athletes asked during strength training whether bench presses are actually helpful for running. I immediately said, nope and then explained why we should do them anyway. When you start focusing on a new lift (or anything new), you’re almost guaranteed to make progress in that area. That’s especially valuable for aging runners who may not be hitting new PRs anymore. Seeing improvement builds confidence and reminds you of what you’re capable of. That confidence does translate back into your running. Plus, maintaining strength as you age isn’t optional if you want to keep picking up heavy things. Run happy knowing that your future self will be a fully self-sufficient cat lady, because kitty litter bags are no joke. And, for the record, upper-body exercises of all kinds help runners by supporting good posture, maintaining form, and powering a strong arm swing. But let’s be honest, the cat-lady explanation is way more fun. JOIN ME FOR STRENGTH Live strength training is FUN! For real, it is fun, no need to leave the house and you can get it done in just 30 minutes. Get started now so you can emerge in spring without regret. Information here. See you Wednesday night, live to your screen, let's go! STAGE RACING If you are working on choosing your next big adventure and are considering a multi-day stage race, say YES! A stage race is a super fun way to see a place, to have a few days to focus on nothing but running and snacking and to be outside whatever your normal day to day is like. Considerations for training and prep are in this article here. I have coached athletes for stage races like this one in the Pyrenees and have run them myself including this one in Morocco. But there are closer ones with this 3-day stage race in Canada, the Golden Ultra, open for registration now, and this one in Oakridge, OR with 60k over three days, why not try it out. If you are interested, GET IN TOUCH and let's chat training! OTHER ADVENTURE IDEAS "Adventure doesn't care about logic." Here is a new way to see Iceland. DANCE BUT GET TO BED ON TIME Who says you can't have a dance party and get home in time for bed for your morning long run? This group's tagline is "Dance party for ladies with sh*t to do in the morning" and while I don't want to go to a dance party, even if it ends early, much respect for the concept and this event is coach approved. FITNESS BANK Do you get in 10,000 steps a day? This bank wants to track you and pay you for your steps. The more steps you take, the more interest you make in your savings account. There has to be a catch here, but the savings account rate seems pretty good. Hi all,
I am back from two weeks in Mexico, where we said yes to everything. Yes to rare mezcals, yes to fiery chiles, yes to every kind of chocolate and yes to that “mountain bike” ride that turned out to be entirely on pavement, with endless hills. Thank you for saving my life orange Fanta. The shift from ocean views and marigold-draped villages to the glow of my computer screen has been abrupt. But like the transition to shorter, darker days, I know I’ll adjust. This time of year, it’s easy to stop saying yes, to retreat under the covers instead. And while I fully support a season of wintering with less work, fewer workouts and less hustle, I don’t want to wake up in spring wishing I had been a little more ready for adventure. One thing I am excited about being back home is hearing the banjo again. Brian started learning last year, but between summer travels and a new job, his practice faded. Recently, though, a coach challenged him to do one thing for just five minutes a day. And the banjo music returned. No waiting for the perfect time, no excuses about being too busy, just five minutes. If he keeps this up until spring, he’ll have 650 minutes more banjo practice than if he’d waited for ideal conditions and skipped weeks at a time. So during this season of slowing down, what’s one thing you could spend a few minutes a day saying yes to, so that, come spring, you’ll be 650 minutes closer to your next adventure? JOIN ME FOR STRENGTH Live strength training is back! Yes, you can join for five minutes or just come for the whole thirty minutes and do what you can. Information here, see you Wednesday night, live to your screen, let's go! 100 WOMEN This may be the coolest account I was not following but now that I know about it, I am obsessed. 100 Women, from the BBC is "putting women at the front and center of news stories." This woman lifting is a favorite. JUMP Plyometrics are exercises that involve jumping, very little ground time and almost no equipment. There are loads of reasons for runners to do them besides the fact that jumping around is just good fun. If you want to add plyometrics to your routine here is a list WITH VIDEOS that is so long, you could do one a day for the next month and there would still be more. RUNNING SHORTS
I have been in Oaxaca, Mexico to witness and celebrate Day of The Dead, Dia de los Muertos, and while this is not my personal heritage, I have been so taken with this holiday. I love the beauty of the alters created for loved ones whose souls come back to be with their families made with photos, favorite foods and flowers. I love that there is conversation around death that isn't only grief filled but joy filled enough to have city wide parades, a carnival set up at the cemetery and bands playing late into the night. I am not sure my loved ones who have departed were here with me in Oaxaca, but I sure hope they are.
I will still be away for Strength Training for Runners live class this week, so celebrate without me and see you again on Wednesday, Nov 12. STRENGTH One more week away from the garage gym and live class with you. But please don't skip strength. Here is a body weight workout from the archives you can do anytime. See you live on Wednesday next week. Put it on your calendar. NYC The New York City Marathon was last weekend and had an astounding 59,226 total finishers. It was an awesome photo finish by the first male runners. The female winner was Helen Obiri and the video of her winning is a split screen with her parents cheering her in and it is a JOY! But the video of the last finisher was incredibly moving and made me realize that they kept the finish line open for many hours past the official cut off and allow runners who want to finish to complete the route on the sidewalk. Amazing. CARBS If you are a pre-race bagel eater, yay, carbs. But if you have coached with me you may know for many of you, I encourage the swap of bagel to Kings Hawaiian bread, the soft fluffy oh so carb filled easy to eat rolls in the orange packaging. AND now the endorsement comes from a nutritionist I trust (and you should follow, let's normalize chowing down a whole bag of rolls carb loading pre-endurance events!) A bagel can be tough to eat and dry where you can smash a piece of Hawaiian bread into the size of a marble and keep going! Try it next race. SOUNDS LIKE MORE THAN RUNNING If you need some content to bring to your runs that is more than running, here is a podcast that I have been enjoying to help me talk about more than just running (but I still come back to a lot of running. Can't stop, won't stop!) Twenty Thousand Hertz is "the stories behind the most iconic and fascinating sounds." Stories like, there is an actual guy who made the sound of the Yahoo yodel, how we got the sound of Jeopardy and how they mix Saturday Night Live on the spot. Two more weeks with no live class on Wednesday night. I am headed to Oaxaca Mexico for Dia de los Muertos (Day of the Dead). A little bit of a travel 180 there, but when you get invited, you say yes!
STRENGTH TRAINING Here is a video of Strength Training for Runners from the archives. Grab a mini-band and get in some strength work this week. PUBLIC HEALTH Last week I sent a link to the Consumer Reports article about lead in protein powders. You have probably seen 100 others weigh in on the subject ranging anywhere from, this is the worst, only eat chicken breasts to chill y'all. One of you dear readers tipped me off to a great Substack, Your Local Epidemiologist who weighs in on lead, (her take, "don’t worry too much") but also has a weekly post on public health that seems like a worthwhile read. NOPE Watch this ride along with the POV camera of second place woman, Hannah Bergemann, at the Red Bull Rampage. When she finished, she was hooting and hollering and I said out loud, "Well, I never want to do that again." VERTICAL KILOMETER Five years ago, Remi Bonnet was going for a sub-30-hour vertical kilometer (aka VK- a race that involves a 1,000-meter (3,280 ft) vertical ascent over a maximum horizontal distance of 5 kilometers). Now it looks like he went 27 minutes and change. Red Bull needs to send up some regular athletes after him to put that accomplishment in context. For you Portlanders, Dog Mountain is almost 5k up and is a little under 3,000 feet of gain. BACKYARDING If you weren't watching, last week was the Bigg's Backyard Ultra, the last person standing format where runners go 4.12something miles every hour on the hour. The winner, Phil Gore from Austria went an astonishing 114 hours and 750km (466 miles). His record is 119 hours, so this is just him doing his thing, I guess! The women had a rad day out with Sarah Perry completing 95 hours and Meg Eckert finishing 92 hours. The previous record for women at a backyard ultra was 87 hours. |
All images and posts © UltraU, 2022. Photos by Runnerteri Photography.