Kitty litter bags, stage racing and banking steps

Hi all,
This week one of my athletes asked during strength training whether bench presses are actually helpful for running. I immediately said, nope and then explained why we should do them anyway.

When you start focusing on a new lift (or anything new), you’re almost guaranteed to make progress in that area. That’s especially valuable for aging runners who may not be hitting new PRs anymore. Seeing improvement builds confidence and reminds you of what you’re capable of. That confidence does translate back into your running.

Plus, maintaining strength as you age isn’t optional if you want to keep picking up heavy things. Run happy knowing that your future self will be a fully self-sufficient cat lady, because kitty litter bags are no joke.

And, for the record, upper-body exercises of all kinds help runners by supporting good posture, maintaining form, and powering a strong arm swing. But let’s be honest, the cat-lady explanation is way more fun. 
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JOIN ME FOR STRENGTH
Live strength training is FUN! For real, it is fun, no need to leave the house and you can get it done in just 30 minutes. Get started now so you can emerge in spring without regret. Information here. See you Wednesday night, live to your screen, let's go! 

STAGE RACING
If you are working on choosing your next big adventure and are considering a multi-day stage race, say YES! A stage race is a super fun way to see a place, to have a few days to focus on nothing but running and snacking and to be outside whatever your normal day to day is like. Considerations for training and prep are in this article here. I have coached athletes for stage races like this one in the Pyrenees and have run them myself including this one in Morocco. But there are closer ones with this 3-day stage race in Canada, the Golden Ultra, open for registration now, and this one in Oakridge, OR with 60k over three days, why not try it out. If you are interested, GET IN TOUCH and let's chat training! 

OTHER ADVENTURE IDEAS
"Adventure doesn't care about logic." Here is a new way to see Iceland. 

DANCE BUT GET TO BED ON TIME
Who says you can't have a dance party and get home in time for bed for your morning long run? This group's tagline is "Dance party for ladies with sh*t to do in the morning" and while I don't want to go to a dance party, even if it ends early, much respect for the concept and this event is coach approved. 

FITNESS BANK
Do you get in 10,000 steps a day? This bank wants to track you and pay you for your steps. The more steps you take, the more interest you make in your savings account. There has to be a catch here, but the savings account rate seems pretty good.