Wee bit of delight, clown shoes and intensity

The West Highland Way is complete! 96 miles, no midges, woot! Mostly good weather except for one day where my rain coat needed a rain coat. For real, the poncho saved me from being drenched or that would have been a cold seven hours. 

I learned that the Scottish Highlands are amazing and that tree line is crazy low at 1,000 feet here. I learned that there is a couple hiking just as fast as we are and they are holding hands as they walk, what now? I learned that the people here go out of their way to be kind, that watching The Great British Bake Off while in Great Britain seems double fun and that the Scots really do say wee all the time. It is on food packaging, hiking signs and it is not going to stop being delightful. 

I hope you all find a wee bit of delight this week.

MOBILITY
If you are a wee bit tight, join in on mobility on Monday mornings. You can get details here. You need a foam roller and that is it. Just 30 minutes, told you it was wee. 

MARATHON THINGS
This is the shoe that every podium finisher at the Berlin marathon was wearing. It looks FULL CLOWN but obviously, it is effective. And $500 for the privilege. Ouch. 

And speaking of Berlin, Tigst Assefa won the women's race, just off world record pace after completely rupturing her Achilles with 2k to go. For some context on pain, and how our brains can help us go on in these moments, read on. 

And speaking of injuries, remember, professional athletes with full teams of physios, coaches and nutritionists get injured. When you get injured, you are in sad but good company, it happens.

THIS AND THAT

• Using intensity to help with keeping fitness as you age. 
• If you are thinking, where should I go on my next run-cation, how about Morocco.