Smoothies, can't sleep and out of service

I am about to barrel down the highway into the middle of no where Oregon, then onto the middle of nowhere Nevada, Utah and Arizona. There are Ruby Mountains to see, a rarely visited National Park to discover and the sounds of my feet and bike tires. I am headed into a week with more trees than WIFI so this email is coming to you a day early. 

NO WEIGHTS NEEDED
No live Strength Training for Runners on Wednesday BUT, don't skip strength training because I am out of service! Here is a video from the deep archives of 2022 when we lived in Portland, had a different dog and did strength training without weights. So, no equipment needed, but you do need 45 minutes. Mark the calendar, protect your time and get this done. If having no home weights was a barrier, now there are no excuses. 

SMOOTHIES
I saw this article on How to Make a Smoothie and I nearly went blind rolling my eyes. Well, I read it anyway, because I like those "Four mistakes you are making" articles and then feeling smug when I am not making the mistakes. Turns out this article is actually quite good and if you have a post run smoothie or aren't having recovery fuel for workouts over 90 minutes but a smoothie sounds good, READ UP HERE. I promise you will learn something (or you can feel extra smug because you knew it all already!)

The same person also has a podcast you may need to hear right now, Why slower runners still need carbs. 

CAN'T SLEEP POST RACE
I got a great question from one of my athletes, basically saying, why can't I sleep after a big effort? 
My answer: After a long run or race you have elevated cortisol from the effort, that effects sleep and ability to stay asleep. Post long run athletes often have more caffeine in their system disrupting sleep as well as elevated core body temps which impede sleep and core temps can stay elevated with dehydration, also not helping you sleep. If you didn't fuel well post-race you can still be hungry and low blood sugar crashes at night cause you to wake up. AND of course there are sore legs making a good body position hard and killing sleep even more. You can read more here.

RUNNING VESTS
If you are looking to add a new running vest to your running gear, a bigger or smaller size or one that bounces less IRunFar has a review of some popular running vests so you can get an idea of where to start your search.