I just heard of a vicious cycle. AI is being trained on pictures of people online and the people with the most views online are white faces with fillers, injectables and plastic surgery to make them look more like the pictures on AI. I see this in running ads. Only sometimes do running brands use their sponsored athletes as models (still mostly white and conventionally pretty, but at least we know they run). So often the people in the ads look like they have never run, aren't sweaty or dirty and are a size two with perfect make up. Make them look muscular, make it stop. 

Let's all start following some badass women with strong bodies that don't look like the algorithm. Women from Cross Fit or shot put, women from powerlifting, women who build stuff, and the world's leading almost therapist and comedian. 

If we only see people who look a certain way, we are bound to start feeling a certain way if we don't look like that. I hope your certain way is strong, capable and not something AI is suggesting.

FOR YOUR EARS

• Science Vs is a podcast that tackles lots of fun issues. I recommend this one on caffeine in case you feel guilty about your daily cup or three (spoiler, don't be!). 
• The Hidden Brain tackles how social connections, emotions and context effect how we feel pain. How to Combat Pain. 

TINY THOUGHT SNACKS

• Dehydration makes your carb intake less effective. (yet another study with only male participants, thanks scientists!)
• A footwear company checked people's shoes against their shoe size and it turns out, lots of people are wearing the wrong size shoe. My question is, if they are comfortable, is it wrong?
• It takes four minutes to introduce the runners in this 100-meter race that is over in the blink of an eye but for those couple seconds, it is pure magic watching Sha'Carri Richardson run. The acceleration is something I don't have, won't ever get and can't understand BUT love to witness. 

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. 

I just saw an ad that said "two in three women gain weight in the peri-menopause transition". In my mind, it went on in a HEALTHY WAY... "so let's normalize this transition, love our little bit bulgier bodies and revel in our strength and wisdom. Let's keep lifting weights so we can kick back harder than ever."  But that isn't what it said. The line was, "two in three women gain weight in the peri-menopause transition but it doesn't have to be this way." It went on to say, buy this, buy that, hate yourself, please change, you are not doing enough, you are a moral failing, etc. 

If the line were two out of three girls in puberty are growing breasts, here is what we should do to stop it, that would be absolutely wild. But we do it to older women going through this totally normal change. 

I understand, no one wants to size up their pants, get heavier for their runs or change their look ever, but please remember there are natural seasons of life and let's watch out for people trying to sell us junk we don't need to stop a change that is going to happen to us all. 

COUGAR CLOSE ENCOUNTERS
What would you do if a cougar touched your leg with its nose while you were out on a run? If you are scared enough by just that thought, move right along and no need to click. This story is haunting but somehow no one gets hurt. 

MILE RECORD GOES DOWN
After 27 years the men's mile world record has been broken in a time of 3:43. You probably have time to watch it here. Josh Kerr wore shoes that used eight years of his biomechanical data from Brooks and were engineered in a way that they would only feel good at SIXTEEN miles per hour. (guess those shoes are NOT going to hit the mainstream shoe market anytime soon)

SHORT SHORTS

• "Why Your Ferritin Won't Budge"- Holley Fueled Nutrition Podcast
• At 91, He’s Hiking the Appalachian Trail. Again.- New York Times
• Please triple check routes if you are using AI to help plan your outings. You don't want to end up needing a helicopter rescue like these hikers. 

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. 

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

• What The Wear On Your Running Shoes Reveal About Your Form
• Nike makes some shoes in 7-11 colors and the convenience store doesn't love it. 
• An older Nike model is for sale at auction starting at $250,000. 

THIS IS FAST

• Nikki Hiltz closes hard to win the Pre-Fontaine women's mile. They beat Faith Kipyegon, the world record holder in the event. You only need four minutes and 17 seconds to watch it here. 
• But this is faster. The corners! OMG.