More miles, Cranksgiving and $$ for running stories

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.