​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,

• your running is awesome, even if it feels slow, not as good as before or not as good as you wish
• eat snacks, while running, after running, without guilt, and with joy
• you are a part of this community, whether you are running with others or not, while lifting heavy stuff or not, and you are rad, the end
• there is lots of bad news out there but we also live in a time of travel cake, so keep focused on fighting the good fight and bring your friends dessert.

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. 

• Superhero muffins. Eat some veggies and carbs in all versions. I have made many, all yum. This list includes a vegan version. 
• Energy balls mean no baking, this is a list of 7 choices. 

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

• The best scream on the internet this week was trainer Cherie DeVaux as she watched the horse she trains, Golden Tempo, go from last to first at the Kentucky Derby. Try not to cry! 
• This coach. Standing up for your players like this makes me want to do better at everything I do. 

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. 

• Super shoes seem to be a benefit at faster speeds and there is more potential benefit the faster you run. Seems like 9:30 pace and faster is best for super shoes to work. This study (on only 10 people) says so, it must be true! 
• If you are using them for gaining speed only, you are better off dialing in your nutrition and running a little bit more. 
• There is evidence that they can help keep you fresher and this is great for big training weeks.  
• Finding the right super shoe that works with your cadence and pace and foot may be an expensive endeavor. 
• Super shoes push you forward and change mechanics. Do not switch over and transition to all your weekly mileage on them. Try them on short runs and ease in. 
• New gear can be really motivating. Fun shorts that fit perfectly may get you out there too with a way lower price tag and no mechanical changes to your gait. 

ACCESSIBLE GEAR
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.