What's a good 5k time for someone in their 30s? How do you stack up against these gym exercises? What is the optimal time to eat dinner? Does how much you can bench press tell you something about the inner workings of your brain? I made that last one up, but give it a second, that headline is coming for us all. 

According to the CDC, less than half of Americans are getting in 150 minutes of exercise per week. Dear reader, if you are here, my guess is you either do at least that or aim for that most weeks of the year. Congratulations. If you run, then YAY, who cares how fast you are doing it. If you bench press, cool. Run, eat dinner, hug your friends and then go play outside so we are all too busy to click those comparison article links.
30 MINUTE MOBILITY FOR EVERYONE
There will be NO LIVE MOBILITY ON MONDAY, AUG 17. I will be away. But you can do THIS recorded version anytime. Dust off your foam roller and do something nice for yourself.  

SHORTIES 

• How many miles do you think a hamster runs each night on its little treadmill wheel? This guy found out and shares it with the world. Mollie's workouts on Strava. 
• The New York Times sent me a headline, "How DNF Became A-OK" and to my surprise they were talking about finishing books. 
• Apple nachos? For post run recovery? The nice folks at Women's Running think so. 

With the recent cancellation of last weekend's Hood 100 and now the upcoming Wy'east Trailfest cancelled as the start finish at Mt Hood Meadows is under evacuation orders, trail running is having a rough go in Oregon. Fires are burning all over the state and if you are in Bend or Portland your air quality is very low quality right now. Please be safe out there and watch out for each other. Don't let friends run in poor air quality. "Research suggests that high-intensity but brief outdoor workouts are safer than low-intensity, long ones. “The worst thing is the six-hour hike,” (full article here) 

If you can't run outside or find a treadmill to take it indoors, it is OK TO TAKE A DAY OFF or two or three if you need to. You can do a strength training workout, have dinner with friends or plan some fun adventures for later. (or watch Ted Lasso, back on Wednesday!)

DEI IN TRAIL RUNNING
"Here’s one important fact: the future has not yet been written.
So this is a call to white women, and white men, too, who care about creating a welcoming space for all in trail running and outdoor—especially those with a significant voice or platform: do something, say something. Take accountability for the role you play."- White Women and DEI in Trail Running

HEAT AND GI DISTRESS
"During intense exercise in the heat, blood is directed away from the gut toward working muscles and the skin, reducing splanchnic blood flow (blood supply to the digestive organs). This decrease in gut perfusion compromises the intestinal lining. Nutrient absorption becomes less efficient, and the risk of nausea, cramping, and GI distress rises substantially." - Why Heat Causes GI Stress & How to Adapt Your Fueling Strategy

A REAL PAIN IN THE SIDE
This guy was impaled by a hiking pole and his reaction was, "something's not right here." Then he hiked himself out 10 miles. Pain is wild. If you didn't listen to the podcast I recommended on combating pain last week, here is another link, really worth a listen. And just in case...How to run with poles.

NICE SHORTS

• Sophie Woods just ran through 6 countries crossing the Alps over the last 29 days setting the fastest known time on that route. "It was like I was eating mountains for breakfast."
• If you want to have conversation on your next run that isn't about running, I recommend, the series from 99% Invisible, 100 Objects. You may not think that a podcast about the sharpened screwdriver, something called a Billy possum or a 60-degree screw would be interesting, but try it. 

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.