"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 She's A Beast newsletter from Swole Woman hit in all the right places this week. First up was protein inflation and why collagen isn't your best source of protein. Then she shouts out Ilona Maher for this post. Preach sister! "That's just a normal woman's body!"
• And now we have broccoli shots! "Prime the body to handle physical stress" with isothiocyanates. Don't know what those are? Me neither! But can't wait for the influencers to catch on to this one and drink it on top of a mountain in shorts that are cooler than yours! 

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:

• Tzatziki- Greek yogurt and herbs, can't go wrong there! 
• Here is a barley bowl with a different type of yogurt sauce.  
• This sauce uses nutritional yeast and I can't wait to try it this week. 
• And if you are into Cafe Yumm bowls, here is a recipe that approximates the sauce, also with nutritional yeast that you toast, I have never tried that! 

MARATHONERS ARE COMING
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. 

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.

• Buy Less January. I wanted to say buy nothing but there are so many exceptions to this like buying food and gas and paying bills that it seemed like poor naming. But if you are selling anything fun, back away! The goal is more intentionality with purchases, at least for another few weeks. 
• Planning something hard/fun/rad for each season. The hard/fun/rad thing for winter is a ski trip above the Arctic Circle in Sweden in March. It brings me so much joy having something to look forward to that once a year isn't enough, so this year I am committed to four.  It also informs my training and gives purpose to my heavy lifting, skiing and early morning runs. 
• How to let go of Instagram? I dumped Facebook, and I wish I could just delete Instagram but it gives me FOMO to think you are all posting fun things I won't see. I say I use it for UltraU but really, I spend too much time there, hate the ads and my feed feels like everyone is just showing their abs all the time. 
• Kevin Bacon singing Lovely Day. This is the best of Instagram, no abs, promise. If you click, you will have the words lovely day swirling in your head for a while and that is grand. You are welcome. 
• Grain bowls. I want to make more of them. Send your favorite homemade dressing ideas and you will be a hero to me. If you haven't tried the Trader Joe's Harvest Blend, it is delish. 

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.