Stories become cages, princess training days and carbs

Last Friday Bend celebrated with a holiday lights paddle parade on the Deschutes river. I dressed up my kayak with a small wooden tree, some lights and went out with a friend and her pup dressed as Santa. The pedestrian bridge was lined with people from the littlest elves to grandmothers and as we passed under, people clapped and kids waved with joy trying to get a wave back. This week I am finding the news of the world unbearable and as we move towards the holidays it somehow feels extra bad. I am so thankful to live in a place where people come out to watch some awkwardly costumed dogs and people floating by and give a clap at the sweetness and joy that we cannot forget. 

I am taking the next two weeks off from this weekly email and live strength training to spend time handwriting cards, experimental baking, making some crafts and playing in snow (I hope, I hope!) I hope you can find some sweetness and joy for the end of this year and looking forward to seeing you in 2026. 

STORIES BECOME CAGES
In the 1928 Olympics, women were allowed to compete in something longer than a sprint for the first time. The women's 800-meter final had three women finishing within one second of each other and eight finishers, yet some media reports from the event claimed there were women unable to complete the race and collapsed in exhaustion, which was completely untrue. A by-product of these false stories was women being barred from competing in longer distance events for the next seven Olympic Games. Steve Magness just made a wonderful post about this and how "stories become cages we forgot we built." 

STATE PARKING
If you like to run in any of the Oregon State Parks like Ecola, Smith Rock or Silver Falls, heads up! Oregon State Parks parking permit fees will double on January 1. You have a few weeks left to buy a 2025 annual permit and it could save you some serious money if you do. An annual pass starting January 1 will be $60. BUT if you buy a TWO-YEAR pass right now it is $50 and you won't have to worry about parking fees for two years. This is a super practical gift for your trail running and exploring friends! 

TRAIN LIKE A PRINCESS
This article from endurance athlete Jenny Tough argues you should train like a princess and I am for it. "But, for the love of dogs, must we always be miserable? Why is ‘training’ equated with hardship and discomfort and pain? If you love your sport (and please stop doing it right now if you don’t), then why should you ruin it?" 

"I’ve basically turned hill sprints into a little girl’s princess birthday party, including the part where I eat more candy than I’m normally allowed, and then need a nap afterwards. I currently have a very positive association with hill sprints, which I don’t think I’ve ever felt before. It’s probably because that’s my big princess day."

PROTEIN PLUS CARBS
If you are getting the kind of protein peer pressure I am, then it is easy to think, the more protein the better all the time, forever. But let's not forget that carbs fuel your tough workouts and work together with protein for proper refueling post workout. "Refueling within 30-60 minutes post run should include roughly a 3:1 ratio of carbohydrates to protein respectively (for every 3g of carbohydrate, eat 1 g protein) and proper rehydration." More here. For post-run fueling ideas, check here. 
STRENGTH TRAINING FOR RUNNERS 
Since next Wednesday is Christmas eve and the Wednesday after that is New Years, Strength Training for Runners is on a short break.  For the next two weeks, don't ignore your weights. Here is a glute and hamstring workout, it's just 20 minutes so you can squeeze it in while the cookies are baking.