The Long Run Coaching, LLC

My book goes to the printer shortly after Labor Day! 😳 Just saw that it's already available on Amazon for pre-order!!
This has been a long, long journey.
Shoutout to all those at Human Kinetics who guided me, sometimes kicking and screaming, through this experience.

https://www.amazon.com/Running-Past-50-Longevity-Success/dp/1718213948

Never stop learning.

Something to inspire and aspire to:

From Davy Crocket: "Ultrarunning legend, Helen Klein turned 100 years old on November 27, 2022. She started running in 1978 at the age of 55 and began running ultras in 1981. In 1989, at the age of 66, she became one of the first four women in history to finish the Grand Slam of Ultrarunning.
She has set about 75 American and World age-related running records and shattered the marathon world age-group record for 80-84 in 2002 with 4:31:32. Her 100-mile PR was 22:12, in 1990 at the age of 67, when she also reached 106.75 miles in a 24-hour race in Sacramento. Her last known ultra finish was at the 2005 Jed Smith 50K, when she was 82 years old. She has finished 143 ultras and 90 marathons during her running career. In 1999, Helen was inducted into the USATF Masters Hall of Fame."

Helen Klein turns 100

Added to the credentials. Never stop learning...

Happy Global Running Day. Go for a run, and take a friend. 🏃‍♀️🏃‍♂️

There's been many posts from various sources discussing a "study" measuring the efficacy of different types of face coverings. This has been embraced by those who have stridently opposed face coverings, particularly when recreating outside. So here's some things to consider:

First, If you are reading an article from CNN, Yahoo! Money, Business Insider, even the Washington Post etc. you are getting a predigested interpretation of a scientific study. A secondary resource (that is also mass media) does not suffice as scientific literature. Here's the actual study. It's not that hard to read: https://advances.sciencemag.org/content/early/2020/08/07/sciadv.abd3083

Second, let's look at the actual design of the study. We have a 30cm x 30cm Box (that's about 12 inches). A laser and cell phone camera (What??) are used to detect droplets emitted when someone speaks using different kinds of masks. What this study shows, at most, is that within a 12 inch x 12 inch box a buff or bandana (or T-shirt) does not provide protection from droplets. That only concerns 12 inches inside, not the recommended 6 feet. Remember, no mask mitigates the 6 foot requirement. Also, the degree of error involved, showed that sometimes they were worse and sometimes better and sometimes made no difference. They did not show that buffs/bandanas have no efficacy outdoors or at 3-6 feet. Additionally, they used various "speakers" repeating the sentence “Stay healthy, people”. They note that how the speakers mouth is positioned in the box and the velocity of speech all affect results. They note that using one cell phone camera has its limitations.

All this study suggests it that: a) more research needs to be done, and b) wearing a buff/bandana indoors, in close quarters is probably not adequate. But that had already been determined.

Six feet and a face covering still matters.

Low-cost measurement of facemask efficacy for filtering expelled droplets during speech Mandates for mask use in public during the recent COVID-19 pandemic, worsened by global shortage of commercial supplies, have led to widespread use of homemade masks and mask alternatives. It is assumed that wearing such masks reduces the likelihood for an infected person to spread the disease, but....

Just a little PSA as many seem unable to guesstimate what 6 feet looks like (and we might want more) and how to attain it. Or maybe they don't care. Care and share. Let's keep the trails open for all of us.

Trail Use in the Distancing Age Some tips and ideas about how to enjoy the outdoors while giving everyone some space.

For those concerned about exercise and the effects on their immune system (this concerns only those without chronic conditions): Regular exercise enhances your immune system. "Research suggests that unaccustomed strenuous or prolonged exercise might reduce the function of your immune system defenses. As such, avoiding long and stressful exercise sessions that you are unaccustomed to might be a good idea." ~ Dr. Jeffrey A. Woods
So, while now is not the time to suddenly up your training, there is little evidence that maintaining your activity level will weaken your immune system. More research is needed, but this is what we have now.
Run solo.
Get fresh air.
Breathe and give thanks that you can do this.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7031769/?fbclid=IwAR0G1kvlC-rNfWshu4uCvw4PbwxSWlz-jdSvWb04OLVlu4XuVUbpw-Vt4uk

Should, and how can, exercise be done during a coronavirus outbreak? An interview with Dr. Jeffrey A. Woods The 2019 novel coronavirus (2019-nCoV) crisis is now present in China. Known also as the Wuhan coronavirus outbreak, it started in December, 2019 and has, so far, led 213 individuals died and at least 9066 infected in China by local time 17:26, January 30, 2020. It has also spread to a number of Asi...

The number one reason people fail to improve or reach their goals:
They train too hard, too often.
If you train "too easy", you will not get hurt and you may even improve.
If you train "too hard", you will not improve and you will likely get injured.

Stress + Rest/Recovery = Stronger, faster, healthier, Happier
Stress + Stress = Stagnation, breakdown, weakening, Injury.

Know where you are now and how to get where you want to be.

This weekend, Runner’s and walkers around the world are setting out to run/walk 5K’s and 21.1K’s (half marathon) to support the Australian Red Cross. 100% of your $50 registration fee will go to the Australian Red Cross: Disaster Relief and Recovery Fund. You can run these solo or find a group run near you (listed on the website).

I will also be adding a donation to Humane Society International Australia which is working hard to help the millions of animals injured and left without food and water. Again, 100% of your donations will go to bushfire response and recovery.
https://action.hsi.org.au/page/54414/donate/1

Register for the run or donate at:
https://reliefrun.com.au/product/run-relief-2020

Wildlife Emergency Response Fund - Help Australia's Wildlife Wildlife carers desperately need funding to save animals.

The greatest myth that gets in the way of people living healthy lives, and setting and achieving ambitious goals, is the myth that MOTIVATION is always necessary - that those who get s**t done are always motivated. That somehow they are different and always stoked. It's not true folks. Sometimes you just have kick your own ass out the door! That is just part of the human condition. Don't just sit around waiting for motivation - make it happen.