No live class, paper sneakers and even pacing

No live Strength Training for Runners this week, I am in Norway checking out fjords with my mom who has wanted to see a fjord since she was 10! 

Instead, here is a video from the archives. NO weight needed, but bring them if you have them. 

YOU MAY BE FUELING LESS THAN YOU THINK
A new study has shown that marathon runners and cyclists are fueling less than they think. Researchers asked marathoners and cyclists for nutrition plans, then asked how much they consumed and then looked through the trash. This review has a good summary of the study. "They not only ate less than planned but also overestimated how much they’d consumed. Even more interesting was that their race-day fueling success wasn’t just about knowledge or planning; it was tied to sleep quality and anxiety levels." 

"Across the full cohort of marathoners and cyclists, athletes consumed an average of 32 grams of carbohydrate per hour—that’s well below even the lower end of the 60–90 gram per hour recommendation." 

EVEN PACING
If you are planning to go for it at your next race and just 'run fast at the beginning when it feels good', I promise, this is not a winning strategy. Most people start races too fast (even pros!). Even pacing wins the day every time. Check out the data from the women's runners racing at the 24-Hour World Championships in France last weekend. At your next race, be the blue line, UK's Sarah Webster, who went on to the win and set a new record at 278km (172 miles). 

PROTEIN POWDER AND LEAD
The Consumer Reports has done independent research into 23 protein powders and found that more than two-thirds of them contain more lead in a single serving than is safe to consume in a day.  "Nearly all the plant-based products CR tested had elevated lead levels, but some were particularly concerning. Two had so much lead that CR’s experts caution against using them at all. The lead levels in plant-based products were, on average, nine times the amount found in those made with dairy proteins like whey." 
If you are want to see the brands tested, understand more about lead exposure and learn more about the health halo of protein, read up here. 

SQUEAKY PAPER SNEAKS?

• I am dumbfounded to read that there is a class action law suit by people who willingly paid a lot of money for sneakers and then the sneakers were loud and squeaky so they thought, I will sue. 
• This sneaker showing up in triathlon looks like it is made of rice paper for a salad roll. 
• Not sure what kind of sneaker is best for this event but ONLY in Paris! ​