Travel cake, cramping and a piece of the bra

​I just heard the term "travel cake" and thought, is this why I write a weekly email to a bunch of runners, so I can shout the news, there are people talking about cake that is hearty enough to survive a trip, what a time to be alive! I was also reflecting on why in the world I am writing a weekly email when there are dozens of people writing incredible thought pieces on the state of the sport already and running news hits mainstream media often enough that you don't need to seek it out. I realize it boils down to me just wanting to say to whomever is willing to hear,

• your running is awesome, even if it feels slow, not as good as before or not as good as you wish
• eat snacks, while running, after running, without guilt, and with joy
• you are a part of this community, whether you are running with others or not, while lifting heavy stuff or not, and you are rad, the end
• there is lots of bad news out there but we also live in a time of travel cake, so keep focused on fighting the good fight and bring your friends dessert.

If you are uncertain about how things are going prepping for your next race or feeling frustrated on your daily mile of waddling around, I hope you feel this weekly high five from Bend. 

STRENGTH
You are invited EVERY Wednesday night for Strength Training for Runners, live to your screen. Always free, open to all. Lift your kettlebells or use your cat, just JOIN US!

CARBS
I am saying it loud for those in the back who may not be listening, you need more than two gels on a 3-hour run. For a 3-hour run your MINIMUM should be 60g of carbs PER HOUR.  I know that means you may be eating NINE gels on a run or a whole packet of gummy things and a pop-tart. Your performance will thank you. No, eating one Clif Blok or a few pieces of your gummy candy are not enough each time you are eating. Here is a nice infographic so you can hear it from someone else. 

CRAMPING
Cramping is not all about dehydration and low electrolytes. Here is a good article telling you why overreaching your fitness is a contributing factor to cramping and ways to prevent and stop cramps when they happen. 

OWN A PIECE OF THE BRA
The Sports Bra, the first sports bar fully dedicated to women's sports, is taking investment for expansion. You can be a part of it, check it out here.