Unlimited flushes, should I and darkness etiquette

Sometimes everything is going amazing and somethings you have to shut the water off to your house and then realize you have to go to the bathroom in a way that requires a flush, so you run to the bottom of the yard, turn on the water, do your business, run back to the water shut off in the yard and then return in time for a meeting and pretend everything is fine. Hoping that all of you are having a week with unlimited flushes and no rushing into meetings! 

STRENGTH TRAINING 
Join me Wednesday for Strength Training for Runners. THE LINK HAS CHANGED so click from the linked page or HERE. Let's do some lunges. I mean, you can always do this random K-pop workout getting your booty down to an absolute earworm (but if we could dance, wouldn't we have chosen that, not running, right!)  Workouts are always free. Live to your screen, see you there! 

BE AN ALLY 
It is that time of year when we will be running in the dark. Here is a plea to all runners, but especially male runners, PLEASE BE AN ALLY. Right now, runners who identify as nervous in the dark and runners who identify as wanting to feel comfortable in their neighborhoods NEED YOU! The BARE MINIMUM for being a running ally is to have a light and to SAY HELLO, with words. When a dude runs by me with a serious/mean/strained face without saying hi, it always makes me look behind me nervously. He is probably deep in thought or in the middle of a hard interval BUT I am just not sure. So, I look and look again. Someone saying hi or a wave keeps my HR from creeping up AND, when I am running and all of a sudden someone pops out of nowhere because I didn't see them without lights, it is scary. Light yourself up for cars and for the love of other people out enjoying the streets. 

SHOULD I???

• Run the day before a race? I always assign a 20-30 minute run to my coached athletes. The WHY is here. 
• Do deadlifts? Yes, lift heavy and be happy. Strong glutes will not let you down. The WHY is here. 
• Do morning runs fasted? Please don't. The WHY is here.