Join a cheer squad, get the scoop and @$$#

One of the key indicators of success for my coached athletes is having a person or people supporting their running goals. I have seen seasons ruined by unsupportive spouses or friend groups that just didn't seem to care. On the flip side, I have seen athletes rise to their potential on audacious goals bolstered by friends who help find good routes and join for part, partners who do pick up from a one way run with snacks and parents who go to races despite having no clue on the distance of a 50k.

Here's the thing, it isn't just luck that these athletes have a supportive circle. All those seemingly lucky people have something in common, which is, they all are part of another person's supportive circle. These athletes lead group runs, sweep races, put on training run events for the fun of it, bake treats for friends after hard races and are actively part of another person's cheer squad. 

Can you say this for yourself? Good thing is trying out for this cheer squad is free, you already have the uniform and being a small part of someone's success will fuel your own. 

BE STRONG 
Time to give this a try! Strength Training for Runners is live to your screen, Wednesday nights. Get the scoop here. 

STRATEGIC SWEARING
"A variety of dosages of swearing (i.e., word used, intensity, frequency, quantity) have been reported to improve physical performance." You read that right, this study says you can let it rip! The effect of swearing on physical performance summary states, "swearing represents a low-risk, effective, and inexpensive intervention that has the potential to acutely improve physical performance although the taboo nature of swearing may limit its utility in real-world situations." 

Great news! You can swear during Wednesday night Strength Training for Runners since you are on mute! 

FOR YOUR EARS

• New to me podcast, Your Diet Sucks, has some good food for thought and seems like they are serious about fact checking since one of the co-hosts is Zoe Rom, Editor In Chief of Trail Runner magazine. I just listened to this episode about sports nutrition marketing and it has me reminded to check my sports fuels for fake sugars that can cause GI distress (and to be super weary of some popular gels out there)
• Against the Odds has done it again and made a podcast season that had me binging it in one day taking the dog for extra walks so I could hear the whole thing. The Nome Serum Run is a good story for your next long run. "It’s the winter of 1925 and in the remote town of Nome, Alaska, children are dying from a diphtheria outbreak that’s spreading fast. But in the dead of winter, the town is nearly impossible to reach and its supply of medicine is dwindling. The only option is to send the medicine by dogsled, in a relay..."