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Welcome to the archive of the
ULTRAU TUESDAY EMAIL |
Photo courtesy of Full Send Media. Race by Go Beyond Racing.
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This weekend Ugandan runner Jacob Kiplimo ran a blistering 4:19 pace at the Barcelona half marathon finishing the race in 56:42, 48 seconds faster than the previous men's world record mark.
I ran the numbers on the mile splits three times because it feels like a joke, both on us everyday runners and on numbers really. 13.1 miles that fast just feels a deep fake. In 1967 the men's half marathon record was just over 1:03. Twenty-six years later, in 1993, the record dipped under one hour for the first time. Twenty-six years of people chipping away, at THREE MINUTES! And the sub-57? We are looking at fifty-eight years to take off those six minutes. All of this is to say, hang in there. Believe. Keep working at it. Double down in your belief. Keep learning. Believe a little more. Buy the news shoes, eat the carbs and run the runs. And of course, get as strong as you can. Need to start on strength training but unsure how? I KNOW! Join me for Strength Training for Runners on Wednesday nights. SHOULD YOU RUN BY MILES OR TIME? I plan all my athlete's training by time. One reason is an athlete can pick a run that is eight miles and three hours on steep stuff, or eight miles can take under 90 minutes on the road. A three-hour run is often not what I am asking, especially on a weekday, so giving time and effort makes it so athletes can let mileage fall where it will. "When you run for time, you avoid the pressure to hit a certain pace and distance, allowing you to execute the workout’s intended purpose." SLEEP DEPRIVATION SCIENCE If you are prepping for a long run this summer, like a big FKT, a mountain 100 miler or a 200+ miler, check this out. A small study points to use of "small, controlled caffeine hits (2mg/kg) every 3 hours through a sleepless night" to improve endurance performance. Other non-caffeinated tips offered as well! THESE PHOTOS! These are the most incredible photos of women in Afghanistan, who have been banned from playing sports, modeling with their sports gear. If you are moved by these photos or the thought of women being banned from a sporting life altogether, Free to Run is an organization doing work to change things. GOOGLE? This week I have seen the following auto populate searches and I have so many questions.
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"Our environment invites action. What is your environment inviting?" -Win the Inside Game, by Steve Magness
I am seeing even the most motivated of athletes starting to not love the slush, get sick of the dark and lose motivation for another cold run. I really want to believe the "bloom where you are planted" thrive in any environment, go mental toughness argument, but as people, we MOVE! I can't rule out "these boots are made for walking" in some scenarios. I think the boots are made for walking thinking does assume a certain level of privilege BUT, you don't need to take a training vacation to invite a better environment to shake things up. You can still walk your boots into a better run if you take a little time and some gas. I use this app to check for spots that might have better weather. Just click on the map and it tells you the weather for that area. Why not bloom in the sun, even if just for a few hours! If you are in Portland some trails within two hours to check out that often have sun when Portland has gray are the Deschutes River Canyon, Klickitat River Trail and the trails in Cottonwood Canyon State Park. Let your environment invite the action. And invite a friend, maybe they can drive! And speaking of invites, you are invited to Strength Training for Runners on Wednesday nights. Live to your screen. Always free. Join us! FKT FOR PARA ATHLETES Shawn Chesire ran the Grand Canyon Rim to Rim in just under 11 hours to set the first FKT for a para-athlete now that Fastest Known Time has updated their guidelines to include a category for para atheltes. Shawn is blind and ran without a guide. VALENTINES IS FOR THE BIRDS With a donation of $10.00, Alaska's Bird Treatment and Learning center will feed a mealworm named after your ex to one of the birds they are rehabbing. "Need to go bigger for full closure? Donate $100.00, and we'll feed a rat named after your ex to one of our raptors!" RUN WITH A MAP If you want to try your hand at orienteering, the first event of the season for the Columbia River Orienteering Club, CROC, is set for March 1 in Portland and it is a night run. You can get there by bus, these events are great to do with kids, and there is pizza after. The best thing is that it is just $12 per person. Shake up your running with some map reading! More information here. THIS IS A LONG TRAIL The Trans Canada Trail is 14,900 miles long. The trail requires a serious time commitment, some canoeing and a real desire to be alone. Notes from the first person to do the entire trail. "We never saw another canoe in that time, but we heard that there was a man behind us kayaking and a couple in a canoe ahead of us... The man eventually drowned five miles behind us, and Julien from the couple was eaten by a bear." The marketing could be better, HA! SHINGLES If you are 50 or over, you are eligible to get the Shingles vaccine. Here is a well balanced argument in favor of why you should go get it despite it potentially ruining your day post vaccination. Shingles will really ruin some runs if you get it, I turn 50 this year and will be marching down to get the shot for sure. SAYING YES TO THIS Keeping men out of women's sports. "Women’s sports do not exist to make people comfortable, to reinforce gender stereotypes, or to give political points to the patriarchy. They exist to disrupt the status quo. And that’s why, beyond their dehumanization of trans people, which is reason enough to oppose them, trans bans in women’s sports are so upsetting; because they rely on the notion that femininity, above all else, is fragile. And, as someone who actually watches women’s sports on a daily basis and sees what these athletes are capable of, I vehemently disagree." I have been noticing a trend that many afternoon exercisers seem to be more exhausted than usual and more depleted, having to push themselves out the door for runs.
I have long attributed this to running after a long day of life. Studies have shown a connection between mental fatigue and increased perceived exertion from exercise and decline in endurance performance, which makes workouts after a tough day at work feel harder. But now I know there is more to it than being tired from your job. After listening to the Fresh Air episode, "The trouble with 'donating our dopamine' to our phones, not our friends" I realize scrolling through social media is also contributing to our sense of exhaustion and feeling like we need to isolate ourselves under the covers to recharge. "We pull out our phones and we're on TikTok or Instagram, or we're on Twitter and we're flipping, flipping, flipping with our thumbs. And while externally it looks like nothing is happening internally, the dopamine is flowing and we are just thinking, my God, we're feeling outrage, we're feeling excitement, we're feeling humor, we're feeling all sorts of things. We put our phone away and our dopamine levels fall and we feel kind of exhausted by that, which was supposed to be our leisure time." I highly recommend listening to the full episode. It has made me realize that the "break" I was taking from work to look at Instagram was counterproductive and in fact robbing me of the energy I can put in to real life interactions and runs, skis or dinners with friends. If you are seeing yourself in this and want to work on how to make a change, get in touch. I am trying to change my own habits by taking away unlimited social media breaks and limiting use to only a few times a day and on a schedule. I want to have as much energy as possible for my in person interactions INCLUDING afternoon workouts, like Strength Training for Runners, to which you are invited. If you want to join Strength Training for Runners, don't scroll on your phone before it starts, instead, pet your dog, send a friend a quick hello message and then join us, every Wednesday night, information here. HOW FAR WOULD YOU RUN FOR A FREE BURRITO? 700 miles? If you weren't riveted to the Strava X Chipotle Challenge, that went down in January, check it out now, it is a real feel good story. Basically, two runners in Tempe, Arizona ran a 0.3 mile stretch in front of the local Chipotle to log as many segments as possible for the month to win a year of free burritos. The outcome was that Portland's own Kevin Russ and Aravaipa Running's Jamil Coury went head-to-head with almost equivalent mileage going into the final days. Coury finished with a 41-hour continuous effort on the segment for a total of 700 miles on a 3-block stretch for the month. The prize is mostly bragging rights since a burrito a week for a year is valued at just over $700. Story here. YouTube videos of how it went down here. STREAK World’s longest running streak ends after 20,309 days. That is nearly 55 years, WHAT!!! This article also taught me there is a thing called Streak Runners International. They don't accept streaks unless they are over one year long in case you want to register your own streak. SPORTY THINGS I THOUGHT WERE EARLY APRIL FOOLS JOKES
Should Runners Take Creatine? Of course, the answer is maybe. Downsides are potential GI issues that will interfere with your running. Upside is giant muscles and never getting injured. (haha, just kidding, it is never that easy) If you are considering this supplement, read up and decide if it is for you. Happy trails! Everything is on fire,
but everyone I love is doing beautiful things and trying to make life worth living, and I know I don’t have to believe in everything, but I believe in that. - Nikita Gill and reposted by everyone, including the Oatmeal The news is feeling like a hard rain right now. This week's email is good news only as an attempt to bring rays of joy to your inbox. And if you get joy through movement, join in tomorrow for Strength Training for Runners. Class is Wednesday night, live to your screen. Find out more. Best news yet, it is free. HULA HOOPING What makes a hula hoop stay up? Researchers at NYU looked into the science of hooping, including what body types make the best hoopers. You can read all about it here, but basically, bring the hips! Also, it must take guts to be a researcher at NYU and declare, I am studying hula hooping, for real. PROTEIN SOURCES RANKED I like this chart on protein sources. "This is a chart for if:
Plogging. Thanks again to you dear readers for sending me these stories. Originating in Sweden, when Erik Ahlström began picking up litter while jogging in Stockholm, the term is a combination of the Swedish word plocka, which means “to pick up”, and the English word “jogging”. So now we have Plogging! And there is a world championship! And they carry the trash in a bag on a stick, WOW. SUMMER DREAMS If you are over winter, watch this video from last summer of a mountain bike/trail run FKT on Broken Top in Bend. This one is a good reminder to not forget the snacks, bring a friend for safety and chase those dreams! Happy trails! I am back from Norway and if a perfect place exists, it may be there. Excellent public transportation, groomed cross country ski trails between towns, every grocery store with gummy candy bulk bins and a focus on natural products. I have never seen so little plastic junk in my life. In Norway you can camp anywhere as long as you are further than 250 meters from a house. And they have fjords. And cardamom buns.
I went to see if ski expeditions were going to be my new pursuit as I am looking for my next big challenge. I learned so much at the ski expedition course and in the end of the day, it may not be for me. I LOVED pulling the sled, that is my jam. Anything where you work hard and don't have to be fast is awesome. I could have done that all day (and into the night). I love being outside all day, again, give me some work and the outdoors and I am sold. BUT, the nights. Wow it was tedious setting up a tent, boiling water and getting myself warm at negative degrees where you are burning your fingers on anything you touch. And once the tedious work is through, it is a long night being in your sleeping bag waiting to play again. And it could have been way colder, aka scarier. As someone who sleeps extra poorly, the nights really drag when it is so cold you can't even have your face out of the sleeping bag so it is just hours of suffocation and waiting. Here's the thing. Saying I don't want to pursue a ski expedition makes me want to do it. I hate saying no, backing down, and not taking on a challenge. I also have already forgotten how scary it is when your feet are frozen from the 30 minutes it took to prep the tent site. It also seems like, yeah, it is uncomfortable and the time dragged on like it was standing still, but I CAN and did do it. I took videos and videos capturing thoughts during the course for just this reason as I knew I would quickly forget. SO I am asking myself the question, just because I can do something, do I want to? LIFE'S BIG QUESTIONS Here are the rest of the questions from all of you answered, the resources passed along and again, thanks for sending. I love hearing from you and SEEING YOU! I have an idea, come see me TOMORROW on Zoom and let's work out! First Wednesday night Strength Training for Runners of the new year! Get information here and hope to see you. DEXA SCANS Q: I have a friend who gets DEXA scans to monitor progress as a bodybuilder. What are DEXA scans and are they worth it? A: A DEXA scan is a medical imaging test that measures bone mineral density. It can diagnose osteoporosis or osteopenia. DEXA scans for bone density can be covered if you're postmenopausal and older than 65 years or have a condition that leads to a prescription, but otherwise, you will be paying for this imaging out of pocket. Athletes may find other data that can be collected during a DEXA scan relevant, including body composition measurements. A DEXA scan can pinpoint areas of muscle imbalance and track healing of injuries. As for the question of if they are worth it, this Runners World article recommends, "runners who have a poor relationship with food or a history of an eating disorder, multiple or unexplained bone stress injuries or other bone-related medical conditions may find a scan especially useful." HR ZONES AND WARM UPS DO HR ZONES CHANGE THROUGHOUT LIFE? Yes, HR zones will change. In general, HR zone numbers will stay similar unless there are major health or fitness changes like serious illness, major weight fluctuations or long time away from exercise. What will change more is pace at the HR zones. Hopefully with training you will keep getting faster at the same HR. IT SEEMS LIKE MY PACE AT THE SAME HR IS FASTER, IS THIS FITNESS? Yes, this is fitness! Zone 2 training is something you may be hearing about in popular media. Zone 2 training is lower HR work that is aerobic which means while performing workouts at this intensity you can sing and chat, you don't finish famished and done over time, will make you faster. When you hear about athletes building their aerobic base, this is athletes working to get faster by going aerobic and bringing down their pace at the same HR effort. WHY DOES IT TAKE LONGER TO WARM UP THAN BEFORE? As you get older it takes longer to warm up. As we age muscles can get tighter and connective tissue gets less elastic. A good warm up makes the blood flow to muscles and synovial fluids move in the joints. IDEAS AND ARTICLES YOU SENT
"Sometimes all you need is 20 seconds of insane courage."
Congrats to everyone who signed up for a race that gave you butterflies in your stomach or committed to something that sounds too difficult, destined to fail or may hurt! Also, WOW, I asked for questions, comments and replies to my last email and you all came through! Including that quote above, from wise sage Matt Damon (in the movie, We Bought a Zoo) So many responses came through that I am breaking it up into two emails. This one has quotes I love, links to reading material and some questions answered. The second is all science-based and will come out once I am back on the grid, January 21st (no Tuesday email next week). Thanks for participating! Some quotes from a wise athlete and teacher: -Stop worrying about what's coming and prepare yourself to be a person who can handle whatever is coming. -Never half ass anything whole ass everything. EMOTIONAL FLEXIBILITY Orient yourself towards emotional flexibility instead of happiness. -The Growth Equation "There's a lot of societal emphasis put on being happy, partly because we all want to feel good and because it's big business selling people products that promise to make them sunnier. Unfortunately, happiness is rarely a state you can will into existence or even control. If a metaphor helps: It’s easier to buy rain gear than it is to try to change the weather patterns so that every day is sunny." STRENGTH AND THEN WEIGHTS I want to know about combining strength training and running into one workout and which one to complete first. Well, if you want a deep dive science writer Alex Hutchinson wrote an entire book about it. My short answer is do whichever one is more important to you first (this article agrees). For my coached athletes, if they have short sprints and strength training on the same day I prefer them to do the sprints first, without running tired, and lifting after since lifting a little lighter if tired is really no big deal since that is not the primary sport. The ONE key mistake to runners who do strength right after a run is NOT fueling well enough for the combined effort. If the run is 1 hour and the strength is 45 minutes, you need to treat it as one long workout and have some fuel during your sessions. If your strength training is normally with me on Wednesday nights, here is one from the archives so you can get in a workout while I am gone. DOES BIKING HELP RUNNING? Yes! Here is an entire article on it, so get that bike and get out there and ride. "Cycling can benefit runners for both recovery and training. It aids in recovery by flushing the legs out and getting blood to flow through the muscles. You also can maintain a ton of fitness with riding if you are injured." If you want a fun way to learn about rides, check out Portland based rides with Bicycle Kitty! SHOULD I RUN THROUGH GRIEF? Grief is a wonderful reminder of how much we loved someone but it is also a huge a kick in the gut. The new, especially tough part of grief is in the beginning where the kicks keep coming, reminders are everywhere and it is hard to focus. If you are running because you have to, give yourself some grace and decide why you "have to". You can run right through, doing the motions because you can't sit at home and process, but that just puts off the processing. You can run and process and while it may look ugly and your neighbors may be concerned, if it feels good, go for it. Who cares if the snot rolls and the sobs come, feel all the things and do it while moving, that can be extremely healing. After the loss of my first dog I thought I would need to be buried with him I was so devastated. I also had a 50k race the very next day. I didn't want to go but I also didn't want to stay home without him there. I went to the race, wore a big brimmed hat and cried for six and a half hours and it was horrible and beautiful and I wouldn't have changed my decision. Do what is right for you and don't feel bad just pounding the couch pillows if that is what you need to do. HOW TO HOLD BACK Some days I put hikes on my athlete plans. either as a day without pounding OR to practice power hiking which is important for races which can be 50% or more hiking when they are mountain races at altitude. Pro tip from one of my athletes, on hiking days when you may be tempted to run, wear hiking boots. No running in those, it feels clunky. READING RECOMMENDATIONS
PS- In case you are still with me here, I have landed in Bergen, Norway, a most gorgeous place from the air. Luggage hasn't made it yet but feeling confident it will arrive late this evening. Fingers crossed since I super need every single item in that bag I spent over a month carefully purchasing to help me survive in the cold! Leaving on a train to a very small town tomorrow morning so it really must arrive! HAPPY NEW YEAR!
Tomorrow is 2025 and I hope that you are ready for a good year! My plan for next week, the first email of the new year, is that it will be driven by YOU. Take just one minute and respond to one or both of the questions below and I will share it in the next edition and first email of 2025. ASK ME ANYTHING Anything! You can ask about training, strength, fueling, race ideas, existential questions or life advice and I will try my best to get you answers or find someone who can. I won't publish your name, so let me have it. REPORT IN! I try to find interesting stories to share, give insights when I have them and share some science. Like it? Remember a particular article that changed your mind? Have a comment about anything I sent? This is the time to hit reply and let me know. I won't publish your name, so bring it on! This is also time to clear you inbox of junk, so if this email is no longer making you happy, reply and write UNSUBSCRIBE. NORWAY PREP SKI As I mentioned in my last email, I am prepping for a trip to Norway the first week of January to learn artic expedition skills. In an attempt to have a big day out on skis, my better half Brian and I took on a big ski day knowing it was potentially going to get windy and really snowy as a test of gear. We made it seven out of the seven and a half hours of skiing with gentle snow, then dumping snow but stayed warm and cozy until the last 30 minutes which woke me up to just how fast things can change. We thought we were 5 minutes from the car so didn't change out of our completely soaked mittens and after 20 minutes of sloooowww skiing in a full white out, and snow that felt like concrete, by the time we got to the car I couldn't unhook my own pack and my fingers were so cold that even in the car, I couldn't get new gloves on my hands were so frozen. We blasted the heat in the car and warmed up BUT I now have a new nightmare of setting up a tent in a blizzard with cold hands and having to warm myself up from wet and frozen. I may not sleep again until after this trip. Oh, did I mention I slashed a fun little cut on my nose trying to wipe my snot with mittens that had razor sharp icicles. I really do love this stuff, what is my problem? DON'T RUN AFTER... I am generally a pro run kind of coach. I believe in rest days but well-structured training doesn't mean they have to be weekly if you are the kind of athlete who does better with daily workouts. HOWEVER, I do not advocate running after a flu or COVID shot. Your body is working on something for 24 hours, take that time and chill, even if you aren't having a bad reaction. Run later. After giving blood, it takes about 48 hours to replenish what is lost so I recommend one day off after donation and then coming back with an easier run before starting back to tougher workouts. If you wake up and have a swollen lymph node, once again, your body is fighting something, this could be the sign to check in with a doc or take a day to wait and see what happens. And finally, even if coach has a run on the plan and you wake up hating running, hating runners, hating people or hating life, this is likely a sign that a rest day is in order and you need a little rest. Come back to run healthy another day. STAYING STRONG Strength Training for Runners video from the archives. Don't skip strength training. OR better yet, go to the gym! Here is a favorite spot in North Portland, Prism Moves. No live class this week. SHORT STUFF
HI all!
Merry and happy! Since Christmas and New Year are on Wednesdays this year, it means no Strength Training for Runners for two weeks. BUT actually, class is cancelled for four weeks. I will be leaving January 6 for a course in Norway. It is billed as "training for those thinking about a ski expedition in arctic regions" and I am curious to see if this is going to be for me. I will be practicing not dying in the very cold Norwegian winter while skiing around pulling stuff and camping out. Highlights will include a full 6 hours of daylight, sleeping in a negative 40 degree sleeping bag and snacks that might break my teeth but hopefully I will learn some new skills and more importantly, something about myself. I will either find a new way to use my endurance and start dreaming of an expedition to Greenland, or I will let you know which gear I will be selling! In the lead up to my trip I will share things I am excited about and things keeping me awake. This week in the excited column we have the idea of being out at night getting to see the stars and maybe even the northern lights. And keeping me up at night is the thought of getting out of my sleeping bag to pee in the middle of the night. I have a funnel and a bottle but I also have fear of getting things wet that should be dry and will not be practicing much pre-trip. Praying for steady hands and mild dehydration. If you want to keep the Wednesday strength training going this week, you can do this recording any day, just get it in! BE SPECIFIC Are you feeling the pull of new year's resolutions? While you may think they are dumb, you may also want to make some. You know two things can be true at once! So, if you are going to make resolutions or are just testing out some new habits, here is one tip for helping make a new habit sticky. MAKE IT SPECIFIC. If I say I want to work out more, or run faster that is just too general, how much more is more, what does faster mean? What workouts will I do, when? Get really specific in WHAT you are trying to accomplish and in HOW you will do it.
TOP 20 WOMEN'S SPORTS STORIES THIS YEAR Here is a compilation of the top 20 women's sports stories this year. From skiing world cup victories and record setting LGPA payouts, to the first ever women's Red Bull Rampage and Sifan Hassan's amazing Olympic runs to Ilona Maher being the queen of everything to Katie Schide winning Western States and UTMB and a women finishing the Barkley for the first time ever, go Jasmin, it was an awesome year. They forgot Sunny Stroer finishing the 1,000 mile Iditarod on skis but otherwise, this list LIFTED me up and made my cheeks hurt from smiling. HOLIDAY ENERGY For anyone needing a little holiday energy, here are some feel good stories, no matter what you are celebrating right now.
Hi all,
Is there anything in life that works as easily, as inexpensively and as effectively as hair conditioner? If you have short hair this may be lost on you, but those of you with long hair know, you come out of the ocean and can't even get your hands through, but then you wash, condition and a comb goes right through. What is this magic potion and can we get a conditioner in other areas of our lives? I have been doing some deep shower thinking about what is conditioner for our life. I thought maybe I can figure it out and let everyone know, HEY EVERYONE, WE HAVE AN EASY FIX, RIGHT THIS WAY. Then I looked up how conditioner works. Well, it is something about positively charged surfactants and negatively charged hair ions and sealing of cuticles and I realized, it only seems easy because it happens quickly to my eyes. Just like it seems easy for some people to get in hard workouts or how it seems easy for some people to eat all million grams of protein we should be getting each day. You are likely doing something that other people think seems so easy for you. I hope you can all pour on some life conditioner right now and get through dark workouts, family drama or anything that feels tough. If you need an escape on Wednesday night, you know you have one! Join us for Strength Training for Runners, 5pm Pacific. You will need weights, mini bands and 30 minutes! EVENINGNESS The article, "Late-night tendencies linked to slower marathon times" from the Journal of Sleep Research reports connections between marathon runners’ circadian preferences and race performance. "Runners with an evening-oriented circadian preference, or “eveningness,” were found to have slower marathon completion times compared to their morning-oriented counterparts." The study asked 936 runners from the 2016 London Marathon if they identify as morning or evening types, with responses ranging from “definitely morning” to “definitely evening.” "The data showed a linear trend, with increasing eveningness linked to progressively slower completion times. This difference was not trivial—runners with a “definitely morning” preference finished approximately 13.9 minutes faster than “definitely evening” runners." While it seems that these preferences can be modified, it is important to remember that this is one or many factors in performance. JUMP ROPE Most of my coached athletes are jumping rope (or jumping an imaginary rope!) Usually just 6 minutes or so, pre-run as a warm up. This Physical Therapist just posted about why he is jumping and recommends it for masters athletes. Jumping rope will stave off the decline in calf power and help keep injuries away. Also, it is fun. MAPLE SYRUP Maple syrup isn't just for pancakes. If you are having a hard time stomaching gels and other performance fuels but want to take in high carbs during your long runs, maple syrup is worth a try. Athletes with sensitive stomachs are using syrup as a way to cut down on ingredients and it is pretty cheap if you buy a home sized container and put it in soft flasks. If you prefer you can also get maple syrup in gel sized packs that are not only good for racing but for taking backpacking. Hi all!
I am home in Bend and the soul crushing heat of Indonesia has been replaced by appropriately cold weather. YES, I can sleep again! And exercise outside! I am not one to skip a run but I skipped all of them in the 1,000% humidity. Excited to get back to work in all the ways, writing coaching plans, getting in runs and cross-country skiing. I have had way too much time in transit and scrolled through half the internet in the airport and noticed posts about diet plans that were all numbers based like the 2/2/2 method or the 100/50 method and realized we are being bombarded with so much junk, not just new ways to feel bad about our bodies! Junk diet ideas, junk gifts, junk expectations on our time. I hop you can both enjoy the cookies and keep up healthy habits. When I looked up 100/50 method, I found everything from eating meals that are 100 calories (NOPE, NOT ENOUGH Y'ALL) to reducing calories by 100 every week to paying 100 dollars and dying a little inside. It was a wasteland. Don't let all the incoming junk dim your light. Shine! In unrelated news, Strength Training for Runners on Wednesday nights is live to your screen at 5pm Pacific. This will get you shining! PODCASTS SO WHITE Women's Running Stories has been posting numbers illustrating their findings from the essay "(White) Feminism In Trail Running: How Antisexism Work In Trail Running Predominantly Benefits White Women," Women of color filled 18 guest spots during a year-long period on the eight podcasts included in the summary. For context, this is out of a total of 432 guest spots. This illustrates how little diversity there is on the trails and how the representation in media is even smaller. Do you know women doing incredible things that aren't currently being represented? You can suggest women of color to your favorite podcasts and help create demand for more diverse stories. The more people can see themselves in sport, the more likely they are to do it. WHY YOU SHOULD NOT DELAY CARBS Here is an easy to read summary of the paper, “Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses.” For the quick and dirty: replenish glycogen stores within 30 min to an hour with 1-1.5g of carbs and 20-30g of protein. FITNESS TRENDS Strava announced the release of its annual Year In Sport: Trend Report, which identifies the trends that shaped the global active landscape in 2024. In summary the trends include more connection, more rest and more weights and all three of those make me very happy. Specifics include:
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All images and posts © UltraU, 2022. Photos by Runnerteri Photography.