This week I include a study that links more miles to faster marathon times. I also have a link to an event on bikes I think you should attend if you are in the Portland area. Sounds like these are at odds with each other BUT I want to ensure your training is FUN, consistent and healthy. Yes, more running miles at the right intensity and without injury will help make you faster but there is a limit and burning out is NOT a way to get faster. Why not race your friends in what amounts of a scavenger hunt on wheels. 

As the holidays approach, and especially if your goal events are further out, keep consistent with workouts on most days, even if they are short, keep it fun and give future you a great platform to start training when it is time. And of course, if you want a fast 30 minute inside workout for when it is pouring, join me on Wednesday nights for Strength Training for Runners. 

MORE MILES = MORE SPEED
Amby Burfoot put out an interesting analysis of a study from the University of Dublin on the marathon training mileage of midpack runners.

"The paper analyzes the training of more than 150,000 marathon runners who uploaded 16 weeks of their pre-race training to Strava. The researchers then correlated the training data to the runners actual finish times.  In other words, they show that if you train X miles a week, you’ll likely finish your marathon in Y:yy hours and minutes. Some of the findings will amaze you. For example, runners finishing between 4:00 and 4:30 averaged about 20 miles/week in training. They had an average age of 40.
This isn’t the same as suggesting you only need to train 20 miles a week to break 4:30. But it does show that it’s possible, because 27,000 runners did it."

Burfoot compiled the weekly mileages and finish times in the chart below illustrating the main take away of the study, "that training volume was three times higher in the fastest runners (finish times of 120-150 min) compared to slower runners (>240 min) within the dataset." -read the study abstract here. 

GET ON BIKES FOR THANKSGIVING
Looking for something to do with the family around Thanksgiving in Portland? How about Cranksgiving on Sunday, November 24th! This event is put on by the sparkling Bicycle Kitty, so you know it will be good. It's a fundraiser alley cat benefiting Portland Street Medicine.  An alley cat is a bike race/scavenger hunt where you find a list of locations in the smartest order.  This e-bike friendly, family-friendly event starts with free coffee at Nossa Familia, heads to Willamette Park for the family finish line, then the 21+ racers will continue on to find more clues and finish at Assembly Brewing on Foster.  On-site registration is $0 - $100 per racer (cash or check only).  Bring a pen and your sense of adventure!  More details.

WOOL IN THE RAIN
Running in dumping rain when it is too warm for a rain jacket can be a tough go. I have been asked my go to rain jackets for running in rain when it is 45-60 degrees and my answer is wear wool and get wet. Wool stays pretty warm as long as you keep moving and you won't overheat and get soaked with sweat inside your jacket. If you need ideas for brands of wool running gear, UltraRunning Magazine just did a feature. 

TELL RUNNING STORIES ABOUT WOMEN
WTF, the Women's Trailrunning Fund has opened a grant cycle and if you are a story teller or creative, read on. "Women, women-identifying, and non-binary creatives and athletes anywhere in the world who want to share and want support for writing, photo, film, and other media-related projects. We want to share the overlooked stories." You can apply for grants in the amount of $1,000, $5,000, or $10,000. There is a total of $25,000 available in grants for 2025. Grants will be awarded based on financial need, impact of the project, creativity, and the ability to elevate new voices. Closes December 13. 

Happy Trails,
Dana
PS- Last week I told you about the Willamette Valley Ornament Hunt. Well, two readers went out on the trails to try their luck AND FOUND TWO! There is still time to get out there and hunt, good luck. 

Hi all,

"A critical quality to develop in life is the willingness to try. You simply must find enough confidence to give it a go. The human mind is fabulous at learning. You will get better at whatever you practice. But before you can develop the skill to succeed, you must find the courage to attempt." -James Clear, author, Atomic Habits

A quick reminder that you can LOVE running but not really like it right now. 
You can run for "just" 10 minutes and that is still called a run. 
You don't need to sign up for races to be a runner. 

You also don't have to do strength training but more durability, increased bone health and having a 30-minute break from the world aren't bad. Join me on Wednesdays for Strength Training for Runners live to your screen.  

TRAIL TREASURES
In case you need to help persuading a friend or your kids to join you out on the trails, check in on November 15th with the Willamette Valley ornament hunt. Between November 15 and Dec. 25, 2024, two hundred locally-crafted wooden ornaments will be hidden along two-dozen trails in the Willamette National Forest and the Umpqua National Forest. 

And if you prefer running along the beach, you can also look for treasure on the coast at Lincoln City all winter with their Finders Keepers program. Each winter over 3,000 glass floats are hidden along seven miles of beach, made by local artisans. If you find a float, it’s all yours. This year there are extra drops on the following dates, so you have a better chance at a find. November 28- December 1 and December 7-8.  I have looked twice and never found a float but it sure was beautiful and I saw seals, totally worth it. 

CHEW SOME CAFFEINE
Caffeine gum. Might be worth a try at your next ultra distance event. "Caffeine stimulates your central nervous system, increasing focus and alertness in endurance athletes. There are several benefits of caffeine gum for endurance athletes including:

• A quicker energy boost without the wait time
• Convenience and portability
• Less liquid intake and more flexibility"

MULE NANNIES!
I thought this picture was fake, then I picked my jaw up off the floor, then I tried to fact check it. Seems like there are mules that carry baby goats and if you need to smile, baby goats in mule bags here.  If it isn't real, never tell me. 

​I just heard the best story. Imagine a team building exercise where you need to get yourself out of a maze blindfolded. So you start by walking the edges, feeling the sides and working your way through. The only rules are keep on the blindfold and raise your hand if you need help. How long would you work to find your way out before asking for a facilitator to help? I imagine myself in this exercise ready to flail around for days. I have endurance, a never quit attitude and have done harder things than this. The trick though, there is no way out. The only way out of this maze is to raise your hand and ask for help. 

Reflecting on my 'I would work on getting out for days' attitude, why would a team building exercise exist that is every person for themselves? I could kick myself for not seeing that right away. And once I realized that, I can see that this is just a metaphor for life. The recipe for a good life is seeing it as a team building exercise rather than what can I do by myself, for myself.  Are we all in the maze right now? Guess we have to raise our hands and find out. 

Go vote. Give a hug. Then go for a run! 

WEEKLY STRENGTH INVITE
I have been seeing articles with titles like, Ditch the Gym for These 3 Exercises and One Exercise, No Gym Needed. Please do not ditch the gym or do one exercise for your whole life. Lift heavy and do it regularly. But if the gym isn't your jam and you have weights at home, join me every Wednesday night, live at 5pm Pacific for a 30-minute strength session. Always free to join. Info here. 

SPORTS BRA LONGEVITY
How often should you replace your sports bra? This article tells you it depends, but also, "If you wear and wash your sports bras every week, you should aim to get new ones twice a year", says person who works for a company that sells sports bras!!! I wear mine for YEARS, yikes! This sounds like a good gift idea for your runner friends and family this holiday season. 

SCIENCE
Science Friday had an episode they called, "How Does Long-Distance Running Affect Your Body?" The best part was a short sweet conclusive, "There is no higher incidence of arthritis in runners than there is in the general population. So actually runners who do recreational running have a lower incidence of knee arthritis."