107 hours, inclusion and some nerdy stuff

On Friday at noon I boarded a plane for Pennsylvania to visit my family. I flew across the country, had 12 meals, three nights of sleep, tried my hand at racquetball, learned I was singing incorrect lyrics to a favorite song (and I am seriously disappointed since my version was way better), went thrift store shopping, did a road trip, and then flew back to Bend ALL WHILE one of my coached athletes has been running the Bigfoot 200. It has really gotten me thinking about just HOW MUCH you can do in 107 hours, the time cut off for racers. 

INCLUSION POLICY
Hardrock 100 has created a Transgender and Non-Binary Athlete Inclusion Policy with the first line being, "You belong at Hardrock." The full policy is here, but the standout to me is, "for those who identify as non-binary, they will have the opportunity to run the event in the non-binary category if they so choose. Hardrock respects every runner’s self-declared gender during the lottery and event registration processes without the need for supporting documentation, unless there is a legitimate challenge made in accordance with this policy." The lottery is unchanged in that there are two categories, male and female. Non-binary entrants need to pick the gender they apply. It will still be practically impossible to get into the race, but once it happens, there is a choice to run as non-binary. This race is highly exclusive with extremely low chances of gaining entry through the lottery and a lottery weighted towards runners who have already finished the race before. Because of that, I don't have hope that this policy will lead to full non-binary podiums any time soon, BUT I do have hope that it gets other races and organizations looking at their own policies that start with the thought, you belong here. 

GI ISSUES WHILE FUELING YOUR RUN?
If you are trying to increase your carb intake for runs of four or more hours and are having trouble, you may want to take a look at your fuel and ensure you are getting a mix of fructose and glucose based fuels. Since glucose and fructose are digested by different pathways, you can avoid overload. Read on here, good information but note at the bottom they are trying to sell you something which is fine, but lots of options for fueling are available, find what is right for you. 

If your issue is more what to eat before early morning runs or whether to eat or run hungry after work, this article is for you. 

LISTEN UP

• Ocean rower Kelsey Pfendler just rowed from California to Hawaii by herself. Soccer stars Abby Wambach and Julie Foudy with tennis legend Billie Jean King interview her and I was surprised to hear what she learned from Rachel Entrekin winning Cocodona 250 that she applied to her row. 
• Famous running nerds talk nerdy running with Rich Roll here. 
• Carry bear spray in bear country, seems to have saved this Alaskan runner. 

YOU ARE INVITED TO MOBILITY
WAKE UP good people and join in on Monday at 7am Pacific. Rise and Shine is fun and everyone is invited. Bring your coffee and your foam roller.