A few thoughts (and newsletters)

Week 8: Learning from Karolina Cook, Sarah Lavender Smith, Christie Aschwanden + Rosemerry Wahtola

Years ago, I read an interview with U2’s lead singer Bono, in which he recalled a conversation he had recently had with a songwriter from another band, in which that singer recounted the challenges he’d been having in getting his thoughts onto paper. He couldn’t seem to get the lyrics right for any of his songs, no matter how hard he tried.

“Well,” Bono suggested, “why don’t you write about that?”

I laugh because my own life has been aswirl with activity lately, particularly when it comes to young kids and the season we’re in — fall, Halloween, homecoming, school. Keeping it all together is a bit like flying a plane while you’re also serving drinks to the passengers at the same time, and doing maintenance work on the wings and landing gear too.

That’s not a complaint — at least I hope it doesn’t sound like one! — as much an explanation of why I’m in your inbox a day later than usual this week. So, I thought I’d share with you some of the people whose work has been inspiring me since we last spoke, and whose newsletters I think you might enjoy.

The first is by Karolina Cook, whose newsletter The Lunch Report is relatively new — she’s been publishing just since August — but whose latest post caught my eye for the detailed look she takes at how to fuel for a race, both in the weeks leading up to it and just before:

“During a half or full marathon you burn both glycogen and fat. But the latter is not as efficient, which means your body has to work harder to convert it into fuel. Carbs are the primary fuel burned during physical activity. Before your race, it is best to eat food that is rich in carbs and moderate to low in protein and fat. Too much fat, protein and fibre can cause digestive distress or discomfort while running. In the hours and minutes before your race, you want to fuel your body with carbohydrate rich foods.”

Read the whole thing here:

#5. How to fuel for your Half Marathon

The next is by Sarah Lavender Smith, whose newsletter is no doubt one you’ll love, especially if you’re a fan of trail/mountain running. In a post from yesterday, she shares what happened to her on a run far away from where she normally trains (the mountains of Colorado), and the realization that dawned on her about how she estimates her own abilities:

“I couldn’t help comparing/contrasting this part of New York with southwest Colorado. I am blessed to live in these mountains, near a town with no stoplight. And yet, the downside to mountain running came into focus on that paved Long Island bike path and its high school track, where running felt smooth, flowy, and easier.

There’s no such thing as an ‘easy’ running pace near my house except on less technical downhill. I’m always running in the medium-to-hard effort zone in terms of breath and heart rate, unless I take hiking breaks or keep my ‘running’ to a relaxed baby-step jog. All of that mountain running—adapting to such a slow pace in such thin air and challenging terrain—has eroded my confidence and made me stop thinking of myself as the runner I still am deep down.”

You can read the whole thing here — including my favorite part, when she writes, “Don’t give up on yourself. Under the right circumstances, no matter your age, you can unleash your potential” — here:

Still Got It?

Finally, I have a podcast for you, from a pair of writers (Christie Aschwanden and Rosemerry Wahtola) whose work I’ve shared with you here before — especially around recovery and rest.

In their most recent episode, they interview Steve Magness, a coach and endurance athlete who has written several books including his most recent, Do Hard Things: Why We Get Resilience Wrong and The Surprising Science of Real Toughness. As that title suggests, Magness asks us to think of resilience differently, to make a mindset shift to accept what we’re capable of.

Here’s how he puts it:

“Often in our life, we think that we need to have this overwhelming sense of confidence, and this external bravado, to accomplish anything. But, it’s really having alignment on knowing what you’re capable of in this moment, vs. what’s the task at hand. And, it’s not that you need to know, ‘oh I can complete the task at hand — but you know the skill sets that you’re bringing into it.”

This is really a great listen:

Episode 73: Steve Magness on Doing Hard Things

One of the things I love most about the conversation between Magness, Aschwanden and Wahtola is that what they’re talking about can be applied to so much more than endurance sports — especially, they emphasize, it can be applied to creative pursuits, where the dangers of comparing ourselves to others are ever present.

As always, keep in touch and let me know how your running/life/etc. is going — have a great run out there today.

Your friend,

— Terrell

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Our training miles for the week

Photo by Nathalie Désirée Mottet on Unsplash

I know I ask this every week, but how is the training going for you?

You’ll notice the plans this week don’t change much for the mid-week runs; I’m mostly keeping them the same mileages (and times). It’s the weekend long runs that I’m adding a mile to, so we can prepare our legs for those longer distances.

The 12-weekers run their first double-digit long run, which always is a mental leap — good luck! Here are the plans for the coming week:

12-week plan:

• Thursday, Oct. 20 — 4 miles/40-45 minutes

• Saturday, Oct. 22 — 10 miles/100-105 minutes

• Sunday, Oct. 23 — 4 miles/40-45 minutes

• Tuesday, Oct. 25 — 4 miles/40-45 minutes

• Wednesday, Oct. 26 — 6 miles/60-65 minutes

16-week plan:

• Thursday, Oct. 20 — 4 miles/40-45 minutes

• Saturday, Oct. 22 — 8 miles/80-85 minutes

• Sunday, Oct. 23 — 3-4 miles/30-45 minutes

• Tuesday, Oct. 25 — 6 miles/60-65 minutes

• Wednesday, Oct. 26 — off

10-mile training plan:

• Thursday, Oct. 20 — 4 miles/40-45 minutes

• Saturday, Oct. 22 — 7-8 miles/70-85 minutes

• Sunday, Oct. 23 — 4 miles/40-45 minutes

• Tuesday, Oct. 25 — 4-5 miles/40-55 minutes

• Wednesday, Oct. 26 — off

Let me know how it goes! — Terrell