Last Friday Bend celebrated with a holiday lights paddle parade on the Deschutes river. I dressed up my kayak with a small wooden tree, some lights and went out with a friend and her pup dressed as Santa. The pedestrian bridge was lined with people from the littlest elves to grandmothers and as we passed under, people clapped and kids waved with joy trying to get a wave back. This week I am finding the news of the world unbearable and as we move towards the holidays it somehow feels extra bad. I am so thankful to live in a place where people come out to watch some awkwardly costumed dogs and people floating by and give a clap at the sweetness and joy that we cannot forget. 

I am taking the next two weeks off from this weekly email and live strength training to spend time handwriting cards, experimental baking, making some crafts and playing in snow (I hope, I hope!) I hope you can find some sweetness and joy for the end of this year and looking forward to seeing you in 2026. 

STORIES BECOME CAGES
In the 1928 Olympics, women were allowed to compete in something longer than a sprint for the first time. The women's 800-meter final had three women finishing within one second of each other and eight finishers, yet some media reports from the event claimed there were women unable to complete the race and collapsed in exhaustion, which was completely untrue. A by-product of these false stories was women being barred from competing in longer distance events for the next seven Olympic Games. Steve Magness just made a wonderful post about this and how "stories become cages we forgot we built." 

STATE PARKING
If you like to run in any of the Oregon State Parks like Ecola, Smith Rock or Silver Falls, heads up! Oregon State Parks parking permit fees will double on January 1. You have a few weeks left to buy a 2025 annual permit and it could save you some serious money if you do. An annual pass starting January 1 will be $60. BUT if you buy a TWO-YEAR pass right now it is $50 and you won't have to worry about parking fees for two years. This is a super practical gift for your trail running and exploring friends! 

TRAIN LIKE A PRINCESS
This article from endurance athlete Jenny Tough argues you should train like a princess and I am for it. "But, for the love of dogs, must we always be miserable? Why is ‘training’ equated with hardship and discomfort and pain? If you love your sport (and please stop doing it right now if you don’t), then why should you ruin it?" 

"I’ve basically turned hill sprints into a little girl’s princess birthday party, including the part where I eat more candy than I’m normally allowed, and then need a nap afterwards. I currently have a very positive association with hill sprints, which I don’t think I’ve ever felt before. It’s probably because that’s my big princess day."

PROTEIN PLUS CARBS
If you are getting the kind of protein peer pressure I am, then it is easy to think, the more protein the better all the time, forever. But let's not forget that carbs fuel your tough workouts and work together with protein for proper refueling post workout. "Refueling within 30-60 minutes post run should include roughly a 3:1 ratio of carbohydrates to protein respectively (for every 3g of carbohydrate, eat 1 g protein) and proper rehydration." More here. For post-run fueling ideas, check here. 
STRENGTH TRAINING FOR RUNNERS 
Since next Wednesday is Christmas eve and the Wednesday after that is New Years, Strength Training for Runners is on a short break.  For the next two weeks, don't ignore your weights. Here is a glute and hamstring workout, it's just 20 minutes so you can squeeze it in while the cookies are baking. 

Hi all,
I am just back from a weekend trip to Alaska. When we booked it, it seemed like a truly questionable idea. Escape the cold by flying straight into, YAY, more cold. Turns out, Bend was balmy so flying into Anchorage’s high of ten with our cross-country skis was lucky timing to get to some much anticipated winter.
A highlight was skiing a stretch of the Iditarod trail. I shed a happy tear more than once from the sheer beauty of the place. The kind of beauty that reminds me why I stay fit, have good gear and SAY YES to adventure. 
And the thing is, I live in a place that gives me that same feeling. Trails that still bring a tear when I crest the final hill and catch the first glimpse of the lake. I travel far for wonder, only to be reminded that I am surrounded by it at home. It was a good reminder to visit the places that fill my cup, whether they’re an airplane ride away or a little further than the normal trailhead. 

A YEAR IN REVIEW
Rachel Entrekin, winner of the Cocodona 250 last year and about everything else she enters, has written a 2025 year in review. Not a bad idea for all of us actually. And, she has crafted a masterpiece by modeling it after a favorite podcast/book by author John Green called The Anthropocene Reviewed. If you are unfamiliar, congratulations, you now have a treasure trove of podcasts to take you into the new year. The Anthropocene Reviewed and Rachel Entrekin rate happenings and objects on a 5-star scale. 

"Here are some of the things that happen if you actually eat properly during big efforts:
– you don’t bonk hideously...
– you feel alert nearly the entire time, controlling your energy levels with a steady flow of calories vs. last year’s borderline abuse of caffeine
– you never once get GI distress OR cramps
– you can run at a speedier pace for way longer than you think...

I give calories five stars."

BE PREPARED OUT THERE
This story is chilling to me because it is hard to know what everyone was really thinking, but in the end, someone died on a mountain. WHICH reminds me to give you my annual plea for adding a few pieces of safety gear to your running pack. Even if you are running 'only' in Forest Park, it pays to have a safety blanket, a dry pair of mittens, and a whistle at minimum in case your run takes longer or is slower than anticipated. For trips to into the Gorge, National Forests, etc consider the ten essentials (and knowing how to use them). AND for the love of candy and running and all your loved ones, don't forget to tell someone where you are headed and what time you expect to be back. 

MEDICAL MISINFORMATION
Here is a great article from Dr Jen Gunter regarding medical misinformation on social media. There are tips for helping decrease the spread of bad information including being skeptical of information coming from companies selling supplements, watching out for health halos and the touchdown feeling. This could help you save money, spare yourself time and not get tricked into poor health decisions. 

JOIN ME FOR STRENGTH
Please join me THIS Wednesday night for Strength Training for Runners. It is live, to your screen at 5pm Pacific time. Information here.

Hi all,
You know how races open registration eleven months in advance and if you are healthy it is so fun and exciting and if you are injured you hear the call and it is like “Hey, want to commit your maybe not so healed self to something ridiculously far into the future and maybe lose some money?” Especially with injuries that you know are not forever, but hang around just enough that signing up for a race makes PT less about healing and more about fast tracking something on its own schedule. Can we get this calf operational by April? What is the glute budget? Could we get stability work done by race time? 
Your body does not care about early-bird pricing or deferral deadlines, and accepting that is a gift to yourself (and your area for opportunity!) There will always be races that stay open longer, races that don’t sell out and races that will be waiting for when you’re truly ready. So don’t sell out your PT progress just to force a timeline your body hasn’t agreed to.
If signing up genuinely motivates you, and you’re okay with the possibility of losing a little money, go ahead, hit the button, ride the hype, let it fuel your rehab. But if you’re the type who will push through pain simply because you paid for a bib, give yourself some grace and sit this one out. The finish line isn’t going anywhere, and getting there healthy is always the better story. 
NO MATTER THE LOTTERY RESULTS, LET'S CHAT
If you or a friend draws a golden ticket into a dream race this lottery season, LET'S CHAT. Getting into Western States or Hardrock, both drawing this weekend, can take a decade, and once your name is called, you want to make sure every detail of your preparation sets you up to stand on that start line with the confidence of a superhero. (or pace your friend like a boss!)
And if your name isn’t pulled? Good news, there are over 250 other 100-mile races in North America alone, and I have plenty of opinions on them. Consultations available via Zoom.
SNACK IDEAS FOR WHEN YOU AREN'T YET AWAKE
If you are struggling with what to eat before early morning workouts when you would rather skip, DON'T skip snacking, at least have something small. Here are a few ideas. 

• Super hero muffins are a classic and have so many variations, you will certainly like one of the options. 
• Here is a healthy waffle recipe so you can make a giant batch and toast one when you need it. 
• Or don't make a thing and have some yogurt, a few dates with nut butter, or toast. 

GIVING TUESDAY
If you are giving to non-profits this Tuesday, YAY and thank you. Don't forget to check if your employer matches donations so you can double your impact. 

JOIN ME FOR STRENGTH
Please join me THIS Wednesday night for Strength Training for Runners. It is live, to your screen at 5pm Pacific time. Dust off the home weights and get out your leg warmers. Information here.