Strength training class is retiring!

​After a decade of teaching on Wednesday nights, it is time for me to retire Strength Training for Runners. I am ready to come up with new offerings and look forward to those great ideas popping into my head any minute now. The last class will be on June 24, the last Wednesday of June. The good news is that I will share the archives with you in July so you can relive past favorites. 

The even better news is that I will be opening up my Monday morning 7:00am mobility class to one and all in hopes that some of you may be able to join. Rise and Shine is 30 minutes of mobility live to your screen for after a hard weekend of workouts. Class consists of foam rolling and moves for keeping and increasing mobility. No sweating, all fun and deep breaths. 
Information to come once the new class opens in July. 

JOIN FOR STRENGTH, JUST TWO MORE CLASSES TO GO
You are invited this Wednesday night and next Wednesday, June 24 for the FINAL TWO EDITIONS of Strength Training for Runners, live to your screen. Free and open to all. Hope to see you there!

COOLING FOR HOT RACES
Ultrarunning Magazine published an article, Running Cool at Western States and whether you are running States or another hot race this summer, READ UP. The article concisely states what cooling strategies you should prioritize at your next hot race and if you want the super short version: get soaked when you can, have big ice in your hydration pack, ice in sleeves and cold-water immersion if you can do it.  

SIX WOMEN ATE 40G of PROTEIN
A just received a newsletter that said female masters athletes may benefit from increasing protein intake post workout from the formerly indicated 20g to 40g post exercise. I have been recommending 30g as researchers looking at women have started changing their knowledge and opinions on amount of protein that can be utilized at once. But I have yet to see 40g as the recommendation. Well, this study is recommending it based on a study with SIX women. I love that this is a study looking at older women and recovery from sport, as it is much understudied. Likely the goal of the researchers was to check for effect before starting a larger study, so before you make yourself crazy with protein standards that feel tough to meet, know this study is limited and that you should test what works for you and if you are a steady 20g of protein post exercise person and want to try more to see if it makes a change, DO IT. 

RACE TRAVEL
Here is an important article for anyone who will be traveling over time zones for a race anytime soon. It will scare you into terror by highlighting drops in blood plasma levels after a long flight and how going east makes things worse. BUT it also offers mitigation strategies like supplementation with magnesium and meal timing. 

SWEAT 
Did you know you sweat more as you get more fit?? "Put simply, as you get fitter, you can work harder and produce more heat, so the body responds to this by ‘ramping up’ its sweating response and by starting to sweat earlier in order to reduce the risk of overheating." More here. 

FASHION
I mentioned just two weeks ago that high fashion is on its way to trail running and never mind, it is here. I just learned that a non-GPS watch is sponsoring elite trail runners, including Courtney Dauwalter. Trail running is main stream? 

"Elite athletes typically don’t wear mechanical watches, but that’s not the point. The point is to celebrate the win. To memorialize the finish. To commemorate the achievement. That’s the point." 

Happy trails (that's the point!)