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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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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?
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As most of you know, I am a huge advocate of strength training for runners. Enough so that I have been teaching Strength Training for Runners on Wednesday nights for about a DECADE, and for more than four years those classes have been online and FREE to anyone wanting to join! Teaching strength training for runners is truly one of my longest-term relationships and a great joy. And yet, I am willing to bet that less than 10% of dear readers are doing any sort of strength training. I invite you every week (gold plated fancy invitation here) and I am NOT going to stop (so if this is annoying, write back UNSUBSCRIBE).
If this article on how to stick with strength training resonates with you and you want to chat about where to start on your journey to super stable lunges, confident side planks and a whole 401k worth of muscles for healthy aging, get in touch. "Strength training isn’t the problem. Starting is. Most people go too hard too soon, or stay stuck doing too little for too long. They chase someone else’s program, get sore, lose confidence, and fall off track. There’s one more reason: the expectations you carry about where you think you should be on day one, day fourteen, or day forty-five compared to where you actually are." ITS NOT OVER TIL ITS OVER This weekend at the Women's Ironman World Championships in Kona, the top TWO race leaders (and two favorites to win) succumbed to the heat on the run portion, and dropped, one at mile 17 and the other at mile 24 leaving room for third place, Solveig Løvseth from Norway to win it all. And while the heat took out two top pros on the run, second place, Kat Mattews ran hard running a 2:47:23 on the marathon and getting within 35 seconds of first place. So close after 8+ hours of racing. A race is NEVER over until it is over. You never know when 4th place could turn into 2nd! All the details here. Also, Natalie Grabow finished the race at age 80. She started triathlon at age 60 because she was getting injured from only running and taught herself how to swim from a book. ATHLOS If you like track, there is something to really like called Athlos, an all-women's track meet paying the athletes big money and pushing the visibility of women's track in the US which took place last weekend in NY. In the mile the pace setter couldn't keep up! Then the two race leaders were over 100m ahead of the rest of the field. WOW. The event winner of each race won $60,000, heck yeah! WHAT TO WATCH A new film, “Katharina,”follows Katharina Hartmuth as she navigates injury, loneliness and mental health while racing the biggest ultras in the world. Because running isn't therapy. "In the beginning I was for sure running away from things." Something that is a source of real frustration for me is seeing posts from runners who have finished an ultramarathon and then seemingly three days later are off on a long adventure run, are back to training with "just a few intervals" or are so excited after their three days of eating one cookie at night but are ready to "get back in shape". It has become so normalized to jump right into training post-race that it gets praised for being badass or hard core. This is extra annoying to me when I see this from the elite runners as I think it trickles down to amateur runners feeling like they need to do the same. I hear runners having a hard time taking one week off post a 100-mile race. Or runners get antsy at meal times post marathon because they are not working out and will get out of shape or gain weight.
If multiple races in a season, longevity in sport and avoiding injury are your goals, then you need to take time off from hard training and build back mileage slowly post races. Most importantly, you likely need to eat more than you think post-race and not just for one day. If you need a role model, follow this year's UTMB winner Ruth Croft who is back running after a full month off of running and exercise to recover the 100-mile loop in Chamonix. LESS NOISE "You’ve got toughness. What most of us suck at is honesty. Being real about when we’re struggling, injured, too tired, or just not feeling it. Imagine how different running would feel if you could say, “I’m kinda burned out right now,” without thinking everyone at your local group run would judge you. Hell, I bet a whole lot of them would even relate to you. That kind of honesty doesn’t make you soft. It takes some of your self-imposed pressure off and it makes you a smarter runner—and a way more grounded human." Territory Run Co is starting a cohort of people that Run Outside the Noise. It is an online space where you can let go of the pressure of running and embrace the fun and community parts of running. And since it is hosted by a clothing company, there will likely be good outfits. SNACK SMASH
STRENGTH TRAINING Join me Wednesday night for Strength Training for Runners. I want to see you there! Live to your screen, no commute needed. Sometimes everything is going amazing and somethings you have to shut the water off to your house and then realize you have to go to the bathroom in a way that requires a flush, so you run to the bottom of the yard, turn on the water, do your business, run back to the water shut off in the yard and then return in time for a meeting and pretend everything is fine. Hoping that all of you are having a week with unlimited flushes and no rushing into meetings!
STRENGTH TRAINING Join me Wednesday for Strength Training for Runners. THE LINK HAS CHANGED so click from the linked page or HERE. Let's do some lunges. I mean, you can always do this random K-pop workout getting your booty down to an absolute earworm (but if we could dance, wouldn't we have chosen that, not running, right!) Workouts are always free. Live to your screen, see you there! BE AN ALLY It is that time of year when we will be running in the dark. Here is a plea to all runners, but especially male runners, PLEASE BE AN ALLY. Right now, runners who identify as nervous in the dark and runners who identify as wanting to feel comfortable in their neighborhoods NEED YOU! The BARE MINIMUM for being a running ally is to have a light and to SAY HELLO, with words. When a dude runs by me with a serious/mean/strained face without saying hi, it always makes me look behind me nervously. He is probably deep in thought or in the middle of a hard interval BUT I am just not sure. So, I look and look again. Someone saying hi or a wave keeps my HR from creeping up AND, when I am running and all of a sudden someone pops out of nowhere because I didn't see them without lights, it is scary. Light yourself up for cars and for the love of other people out enjoying the streets. SHOULD I???
Here's a good question from an athlete. I’m faster than my friends, but I keep stressing about beating them at my upcoming 100-mile race this spring. Why does it bother me so much? I want them to have a good day and am honestly cheering for them.
Well surprise, it’s not really about them. It’s about you. Deep down, what you want isn’t to win against your friends, it’s to prove you lived up to your own potential. AND you know if you live up to your potential, you should be ahead so beating them is a marker of that hoped for success. Since100 miles is not just about fitness but about taking care of yourself and fueling and hydration and mental toughness, of course you are stressing. It is AWESOME to care and that desire to have all of your fitness and toughness and ability to fuel on race day should be ferocious! So instead of focusing on where your friends are in the race, the focus needs to be on all the ways you are taking care of yourself to express all that fitness you built to run to your potential. Run happy! POST EXERCISE CARBS Feel great on tough workouts some days and other days you struggle? Could be post workout carb replenishment from the day before. There is a study titled, "Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses." If you read no more, that is fine because it seems obvious that you need to refuel post exercise. So eat carbs, yay. The study was performed on nine men, so tough to know if women would have the same, worse or more pronounced response. They had participants do a high intensity workout on a bike and then some had carbs immediately after, some waited three hours. Then the subjects were retested the next day where it was found that on average, participants completed 30% fewer intervals in the delayed carbohydrate condition. That means if you are not refueling properly post run on day one it could make it so you only get to only seven out of ten hill repeats on day two. It is a small study for sure, but it is also a fun test you can run on yourself and the worst that happens is you get to eat something yummy post run. ICE CREAM This guy is making ice cream while trail running in his hydration vest. The best part is he shares the how to so all of you can head out and make ice cream for your next trail run. Go buy some rock salt and make some new friends! LISTEN UP
STRENGTH TRAINING Is this the week you will be joining me for Strength Training for Runners? It is this Wednesday and every Wednesday. Always free. Live to your screen, see you there! IN OTHER SPORTS
Hi all,
I got an email newsletter that asked, "Whose Goals Are you Setting?" It asked the question, are you setting goals that are familiar and tried and true, like a marathon PR, a race you have done before or are you really digging in to find YOUR VERY SPECIAL thing? I love the idea of your own special thing rather than the expected thing! There is a guy who just swam around Iceland until parts of his tongue feel off. That really is finding his own unique thing (OUCH!). This dude did over 200,000 bounces on a pogo stick (that takes 20 hours in case you are interested and then a lifetime of explaining it at dinner parties). This woman deadlifts over 600 pounds and isn't done getting stronger. (My brain is broken thinking about that) It doesn't need to be the Boston Marathon or an ultra or something that may burn your tongue off, but I hope you are working on finding our very own special thing. STRENGTH TRAINING If your big goal requires you to have core strength or durability you should be joining us for Strength Training for Runners this and every Wednesday. Always free. Live to your screen, see you there! BE RESCUE READY If you fell on a training run and stabbed yourself in an artery with your trekking pole, would you know where to start to keep yourself alive and get a rescue? This really happened to a runner in Wyoming. You can listen to the story and then pack yourself a jacket, safety blanket and know who to call when the pole hits the leg. CLUSTER DEXTRIN? Confused about carbohydrate intake decisions like fructose vs. glucose. And what exactly is a highly branched cluster dextrin and is it good? This article is a good place to start for the basics of how much and which formulations. NOW THAT'S A KICK Check out the finish of the World Athletics Championships men's marathon in Tokyo. Apparently, there has never been a closer marathon finish. Looking at the footage for the first time I thought they were mistakenly replaying a 5k, that kick! Watching the women's marathon finish, I realize THIS would normally be the nail biter but there was air between the final two making it no biggie in comparison. DON'T BRING YOUR LADDER TO BERLIN I have an athlete racing the Berlin Marathon which has some amazing rules for the start line. No bulky objects such as ladders, stools, (folding) chairs, or crates. No smoke powder, bombs or other pyrotechnic objects. No laser pointers. No large quantities of paper and paper rolls or bicycles or animals or luggage. I am guessing this means once, someone brought a giant paper roll, some luggage and a laser pointer to the race start, got real annoying and now this is the world. I started a run streak for September with the goal of 20 minutes a day for the entire month, to increase my running from no minutes per week to 2+ hours per week. I got five days in and then missed two days because I forgot I was doing a streak and went mountain biking instead. Then I looked at my calendar on Monday and #@%(*, I realized what happened! My natural tendency would be to just say forget it, I screwed up, never mind, running is obviously not a priority for me right now. BUT not this time. I started the streak because I know how hard it is for me to get back into running when I have taken a break and FOR ME, short daily runs feel way better than just a few per week. It is also helpful to not have to make a choice, but to just get in a run on top of anything else that may be going on. I want to get back to running and I want it to feel good, so back to the streak, day one. It can be so easy to say forget it to something we want because of a poor start. You can start as many times as you need to, next week you will be so happy you got going this week!
CHAMPIONSHIP MINDSET This podcast with Tom Evans, men's winner of this year's UTMB drops a lot of championship thinking. He talks about how conditions changed his fueling strategy (liquid only when it is too cold to open gels with frozen hands), using a headlamp AND waist lamp together in poor weather to get better visual on the trail, thinking about small tasks to stay focused, focusing on smiling harder instead of trying to win harder and how he kept his HR low in high pressure moments. I would go as far as saying this is a must listen for those of you preparing for upcoming 100 mile races. MORE CURIOUSITY Last week I talked about meeting worry with curiosity. Now I am seeing curiosity pop up everywhere. Here is Sifan Hassan on the marathon, "Most of the time I am scared for things. If I think the thing is impossible or very hard, I am so curious." STRENGTH TRAINING Isn't it time you joined Strength Training for Runners on Wednesday nights. Always free. Live to your screen. See you there! DON'T CUT CORNERS Trail runner, Michelino Sunseri, set an FKT on the Grand Teton in Wyoming but it has come at a cost of a massive controversy and federal trial. "The controversy started on his descent from the Grand Teton, where Sunseri used a closed shortcut known as the “old climbers’ trail,” cutting a major switchback on the established trail. The shortcut, though historically used by mountaineers, was explicitly marked as closed for revegetation. Sunseri stepped past signage intended to protect sensitive terrain that would later become a critical flashpoint in the trial." He has been found guilty and sentencing has not yet occurred but there are lots of ethical issues and this article will get you thinking about personal responsibility and multi-use on trails. Hi all,
"Worrying makes people feel like they’re in control and can act as a distraction from the unpleasant sensations of anxiety. Despite the false sense of control, worrying isn’t helpful in taking charge of the future. Ironically, it makes it harder for us to think and plan." Is this you packing for your upcoming 100-mile race? Your next vacation? Is this you thinking about signing up for a marathon? Signing up for a class? If you are running a fall race, you still have time to get in some mental training to get your mind off the worry train. If it was as easy as reading this article, it would be awesome. Identify the worries, figure out when you have the thoughts and upgrade to CURIOSITY. Not easy, but why not give it a try and spend a few weeks with it. A little more on curiosity.
STRENGTH TRAINING Are you unable to join Strength Training for Runners this Wednesday but wish you could? Are you nervous that you will be judged, or that class will be too hard/easy/dumb? Why not try a recorded class first and see if you like it (without me knowing) and if you like it, let me know by coming to class or telling a friend. Always free. See you tomorrow I hope! CARB NEEDS FOR HOT CONDITIONS A new study looking at the effect of heat stress and dehydration on the need for carbohydrates for endurance athletes should make you pay attention. Compared to cooler conditions, exercising in the heat consistently increased carb use. Carbohydrate utilization was higher, and muscle glycogen depletion was higher. When it’s hot, more gels, more gummies and more luck to you and your stomach! MORE NUTRITION NEWS
This year Tom Evans won UTMB after a DNF in the last two years. “In order to get to the fun bit, you’ve got to go through the ‘happy to let people go’ and just hike a little bit, and just keep fueling, and keep hydrated,” Evans in his pre-race interview. RUN TRENDS Strava just published data for a mid-year trend report and I had a few surprises. The most logged shoe? Asics! I would have guessed Hokas or Nike. The average run? 3.9 miles. I am not sure what I expected, but wouldn't have guessed that. One that didn't surprise me, 9am on Saturdays and 6pm on Tuesdays are the most popular hours to go for a run. I had the heavy cream, the rock salt and the ice cream maker. We had already made mocktails, (I can really bring the insanely tame party to the aid station). I didn’t tell the crew about the ice cream makings, that was a surprise for later. An aid station on the out and back Oregon 200 course is open for a long time. I was trying to keep up the fun when the fun isn’t a chipmunk onesie or fun rainbow outfits and too loud cowbell. The aid station was open for 3 days and three, 90+ degree days is too long to be in costume for me (I know, quitter!)
Then on day two a lightning fire started on the course just south of the aid station where we had been laughing under the stars, dancing with runner’s crews, making dumb signs and cooking noodles. It started with thunder. Then a plume. Then just a few hours later we were gathering runners to get back to town, the race was cancelled. Instead of ice cream we helped race directors get runners safely out, packed up the aid station and got out of there. By the time I left I could hear the crackle of the fire from miles away. I understand how fast a fire can spread from reports of new incidents going from a spark to 150 acres to 3,000 acres, but it is a whole other story to see it spreading up the closest mountain. Everyone got out safely, mostly because the race directors made a decision quickly and moved FAST to get runners back to the nearest town. Being a race director is NOT for the weak. We left with the course still marked in places. The U-Haul is full of dirty gear, uneaten food and buckles not given out. There were only five finishers, runners who got through the course before the fire. Hard to celebrate that finish. If you know someone who directs races, had their race cancelled (Cascades 100 was also cancelled this weekend), has a house near an active fire or is triggered by poor AQI, reach out. Fire season in Oregon stinks for runners, but more than that, it is scary to have the places we live and run on fire. I think we all are owed a little ice cream! BARELY READY IS READY
STRENGTH JOIN ME for Strength Training for Runners this Wednesday. Live to your screen. Free always. It would be great to have a big bunch of you, like a big group hug that is also doing squats.  Packing up the Sacandaga aid station on Sunday evening, August 24. Saw a plume of smoke at 3:00pm.
Made some quesadillas. Race cancelled, really pushed those quesadillas on the runners and crew and everyone got out. Out of the aid station by 9:45pm. The Emigrant fire is now 6,000 acres and potentially the site of the aid station has been consumed. Damn. |