Last week I went for a hike with some friends. To the surprise of NO ONE I'm trying to convince them to do more strength training.
Well.
Turns out, I was going to make them do some whether they liked it or not.
Just kidding, they were 100% on board.
We were about a mile in when we saw a woman hobbling down the trail with her boyfriend.
Her ankle was FREAKING HUGE.
We did the usual dance of...
Us: Are you ok?
Them: Yea, just a badly twisted ankle
Us: Do you need any help?
Them: Oh no, we should be ok... but how far to the cars?
Us: Exactly a mile
Them: Ok thanks...
And off we parted.
Sound familiar at all?
Well.
We decided to turn back and help.
Not only bc it was a ROUGH mile, but because if you're tired of doomscrolling and you want to see more good in the world... you need to start with taking action yourself.
We made a 4 person stretcher and it was a tough march down to the trailhead.
But I know it was better for that girl than hopping her way down (and selfishly, I'd like to think my ramblings and questions kept her distracted from the pain)
And as much as I'd love to focus on tooting my own horn and accepting my Nobel Peace Prize, I can't ignore the glaringly obvious.
We could only help because we were strong.
Again, I was already trying to convince my friends to get stronger... but they hold on to a lot of residual strength from years of rock climbing & obstacle course racing.
When I promote strength, it's usually aimed at getting faster, avoiding injury, or even just looking better when you pass a mirror.
But honestly, being strong means you can help.
It means being able to carry that hiker or a hurt pet, lift your kid so they can see the parade, or nail that slam dunk, and push that luggage into the overhead compartment for the elderly person next to you.
Be strong not just for yourself, but for your community.

It's getting chilly out... so what should you wear as the temperature drops?

• Hypothermia can start setting in within 30-90 mins, so base layers are key. Wool is great if it's extra chilly bc it's durable, odor resistant, but most importantly... still insulated when damp and can absorb some moisture without feeling wet. But if it's not that bad... Dryfit material also works. Avoid cotton for anything over 30 mins.

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• ​WARM SOCKS... because frozen toes also feel TERRIBLE. I like Darn Tough bc they have a very solid return policy.

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• Spandex leggings... obviously.

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• Mittens (because keeping your fingers together actually makes them warmer and reduces surface area to the frigid weather), but gloves also help if you need to be changing up music a lot

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• ​LIGHTS because it gets dark so early now and it's important to be seen (also don't forget to change your clocks tomorrow!)

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• A solid jacket

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• And if you're real fancy... specific winter running sneakers

Questions? Let me know in the comments below!

My client got screwed over.


And it's really not the race's fault.


The top half of the course was taken out by a mudslide.


But still.


She had to reroute her BQ ambitions to race... TWO WEEKS earlier than planned😨


Aka instant taper.


Now that travel plans are confirmed, I'm pushing visualization heavvvvyy.


Why?


Because of the Harvard Piano Study: Just thinking about practice can have similar improvements on the brain as actual practice.


And


"Everyone has a plan until they get punched in the mouth"- Mike Tyson.


Over the course of travel to the race, actually getting to the starting line, and (duh) each mile of the race... there are bound to be some bumps and hurdles.


Which can be stressful and cause an unproductive spiral... so instead, start planning for those obstacles ahead of time.


How will it help??


#1 It'll keep you from being surprised in the moment (getting punched in the mouth) and dealing with "Omg, what do I do now??" when you're already overwhelmed, exhausted, or ya know... busy running.


#2 Allow you to create a game plan NOW of how you want to react... and your brain will already be more ready to shift gears


So imagine you're doing one of those instagram reels (not the perfect example, but she's hilarious) where you update your followers each mile of the run.


How does it feel? How are your legs? Stomach? Mental space?


What will you tell yourself or do to stay upbeat and on track?


Allow yourself to be proactive instead of reactive.
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I'm back in the mile high city and still recovering from my whirlwind trip to Boston (my home town).
So when a "How to Sleep Better" click bait title popped up in my email, I indulged it.
The newest fad is something call "Cognitive Shuffling"
Basically, focus on 3-4 random words.
Mine are apple, wind, tree, and sun.
By keeping your attention on those words, you can practice blocking out the intrusive thoughts that sneak in as you lay in bed looking up at your phone the ceiling.
Interesting.
But I know another place where my mind can run wild and let negative thoughts creep in...
Could the same practice work as you stand on a starting line?
As your timer ticks down to the beginning of a tough interval?
When you're staring at the top of a hill that seems to be getting further away as you run up it?
Honestly, not sure.
But it's a worth a try!