Pure joy, ankle pain and butter knives

​I have been tracking my workouts for a long time. I don't always look at the data but I like having it and I always name runs and bike rides, usually after the person I am with, the place I went and a hint to if it was fun or not. Looking at my runs from the last two weeks they have names like, "Why does this feel so hard?" "Waddling around with the dog" and "Maston trails until I died". Meanwhile the bike rides are "Good fun with Denise," "Awesome new trail" and "Hurricane Trail pure joy".  

I knew the runs were not bringing the joy, but looking at the contrast in how I have been talking about runs vs bikes is prompting me to change up the training mix and clarifies where I want to focus this summer. There is good reason to track training, even if you aren't a data nerd. Sometimes you need a reminder of where you started, the places you have discovered and if you are feeling the joy.  

ANKLE PAIN
I have recommended a modality for ankle pain twice this week so I thought it may be worth sharing since it is basically free and you can do it at home in just a few minutes (not in 30 sec as the linked video promises) You just need a butter knife. Watch this video detailing how to break up adhesions for better ankle movement and pain reduction. It isn't always super comfortable but you can do it yourself and control how much pressure you use. 

SAUNA AND HYDRATION
If you use a sauna as part of your training or plan to use a sauna as part of preparation for a race listen up here. Podcast includes when to use the sauna hydrated and when to hydrate slowly after and best ways of hydrating with the sauna use. 

FASTEST KNOWN TIME

• John Kelly, of Barkley Marathon fame is on the Appalachian Trail right now attempting to run a Fastest Known Time on the trail. You can track it here. I think that tracking someone for a 40-day record is probably not up everyone's alley, BUT the website for tracking is awesome with links to his fundraising, a video about the attempt and links to socials. The current fastest overall time is 40 days and 18 hours held by Tara Dower. 
• This guy was attempting to run up Everest with no supplemental oxygen in an outfit that looked like he would freeze to death. He made three attempts in a very short period, one just three days after the one before. “I ran out of gas, I was totally fried up there,” he admits. Takes running at altitude to a whole new level. 

THINGS THAT SEEM LIKE A JOKE BUT AREN'T

• FINDING A PACER I thought this was a joke even after I clicked on the link it seems so improbable. Apparently Killian Jornet, one of the fastest mountain runners on the planet, is looking for a pacer for the last 20 miles of Western States. You need to upload your Strava and show results from two races, so hopefully the person selected isn't left in the dust at No Hands Bridge. Could it be you? Apply here. 1,000 people have thrown their hat in the ring so far. If you are wondering how he is training, nerd video here. 

• HOW LONG DOES IT TAKE TO RIDE YOUR BIKE 358 MILES? On gravel! This weekend was the Unbound, a gravel ride which has the marquee distance of 200 miles and an XL version of 358 miles. This year, triathlete turned trail runner, mega rad Heather Jackson won the XL in 20 hours and 57 minutes.That is 17 miles per hour and not a typo. I truly can't fathom that or her coming back and racing the Western States 100 mile run in just under 4 weeks. 

STRONG
If you are attempting to be Killian's pacer, climb Everest or take your local trails by storm, you should be strength training. Free Wednesday night class live to your screen. Find out more about Strength Training for Runners here.