the morning shakeout

Benefits of Walking. Alone is good. With your mate is better.

The ten commandments of running etiquette

State Finals Podium Teams Since 1987

Malcolm Gladwell says we should boycott college football, especially at elite academic institutions like the University of Pennsylvania, Harvard, and especially Stanford. Video.

Why Your Running Cadence Still Matters. For about a dozen years, a changing cast of characters would do a weekly 24 miler, always on Sunday. Sometimes we would do minute drills in the final mile or two, counting our steps. With the focus on the turnover, on maintaining (increasing?) our turnover, the first minute drill was easy, and our legs felt re-energized. The minute “easy” interval felt great. But the next few “fast” intervals got increasingly tough… Try it sometime.

Keep Things Simple For A Healthy, Long Life

Must see video on Jordan Hasay

Outside: The Greatest…

Books To Base Your Life On

Fever is a sign that we should isolate ourselves from the herd. More.

Answers to Every Possible Thanksgiving Health Question

To Delay Death, Lift Weights

AI, The Good and Scary

Friday Inspiration

Where I blew the budget this weekend.

On Black Friday, we visited The Museum of Flight. Seriously, if not comatose, and you still care about history and science, it’s a must see. Our favorite exhibit was the Air Force One in the era of Eisenhower through Nixon.

The story behind the story: The journalist who exposed Team Sky

How I Got My Attention Back

CIF-State XC Championships today. Results here.

NYT: Running

Why Physical Exercise Might Be the Best Way to Keep Your Mind Sharp. …Reading books helps too.

For some reason, my Facebook friends plead for Bill Walton to STFU. Googled and found this. Sez Shoe Dog is the most important human in sports. …We liked the book, but not enough to read again. But it’s still on the shelf.

John Ford said John Wayne walked “…like a goddamn fairy.”

Signal on state finals …Cheers for all you Foothillers. Collectively, was that the most successful season ever?

Angry people die sooner. Runners lose their anger by running long, i.e., until the anger leaves them.

Canyon/Bro provides details and photos and links re state finals.

We returned to Eugene via Amtrak. The conductor was a tough, but fun dude. Announced folks consuming their own alcohol would be “tossed.” Ditto those folks yakking on their cell phones. Smoking? Not on the train, in the station, on Amtrak property. It was fun/kinda sad watching folks exit the train and hurry off the property to smoke. In the rain!

Ken Goe reports on Shalane Flanagan.

Sugar Scam. …Ask your PCP if you can exercise away all the harm of too much sugar (including alcohol) in your life.

Semi-Rad on the holidays. …We’re in Tacoma. We took our time driving a U-Haul with Philadelphia Quaker family heirlooms. Mapquest indicated that is a 4 hour, 18 minutes journey (assuming you’re a 20 year old male maniac, or a 50 year old male marathoner who still thinks himself 20 years old). With a few wrong turns, and an extended, unplanned Chinese lunch in Olympia, it took us 7 hours, 16 minutes. But who is counting? We’re here!

the morning shakeout. Don’t miss Krupika’s post on running and injuries. …There is no honor in running oneself into the ground.

How Allie Ostrander Fights Burnout

Brad Stulberg: 7 Keys to Setting Your Marathon PR “… doing fewer heroic workouts to minimize the chance of illness and injury.”

Placebos and quackery can heal you. Unlocking the Healing Power of You

Walter Isaacson: What Makes a Genius?

A great coach once told me that doing one session less than you had scheduled is preferable to doing one too many. ~ Peter Sagan

To Promote Happiness, Choose Time Over Money. …How ’bout more outside, less gizmo and other electronic time wasters?

America Is Now an Outlier on Driving Deaths

How to Sleep

For free in Tracktown USA

Eugene friend writes from… “the island nation of Comoros which is in the Indian Ocean in the general vicinity of Madagascar. We flew here from Paris… The weather is tropical, the people are friendly and helpful, and the food is French cuisine – all in all a very pleasant place to spend a week. We are staying in a beach bungalow with no electricity or water but with a lobster dinner at the edge of the ocean. …Comoros became number 200 on our list of countries that we have visited in the 20 years we have been married. As an aside, we flew one leg of this trip on a new budget air line with the unlikely name of WIZZ AIR. I think they may have done an inadequate job of choosing a name for their little startup venture but what do I know.”

Sock talk. Perhaps you will have charity, some money leftover over in the holiday season, and/or looking for a tax deduction. Consider this. Decent cotton socks for around 70 cents a pair. Made in China. Ships free. Takes about seven days to receive. Your local Food Pantry will gladly pass them out. A surprise, a bit of joy for hundreds. …A thousand?

CIF-SS Finals and Master’s @ NAIA National Championships on 11/18. …Top seven SS teams in each division advance to state finals.

MileSplit profiles CA Legend Rene Paragas. A good guy and serious student of our sport.

Why everyone should try jogging up Mont Blanc

NYT: Running

CIF-SS Finals Results …SCV teams advancing to state are from Saugus, West Ranch, and Canyon.

Master’s women 10th. Results. Master’s men 5th. Results

NCAA D-1 Cross Country Championships results.

Our good friend Tim Lynch and three others were honored for saving the life of a 70-year-old woman who was attacked while jogging in Valencia. Those four men detaining the suspect who had strangled the woman until she lost consciousness. They provided Santa Clarita Valley Sheriff’s Station deputies with enough information to bring an attempted murder charge against the suspect. Video.

Signal story on CIF-SS Finals. Fails to mention Trinity Classical.

Why faster?

Sandra Villines ran 3,125 miles through 12 states — averaging 57 miles a day. Read.

Alex Hutchinson: Researchers Confirm Nike’s “4%” Marathon Shoe Claim. …”But… nobody really seems to be running four percent, or even three percent, faster.” …Would an Adidas funded study confirm the Nike study? …What if Nike/other does instantly produce a 4% advantage, and some rich parent gives that shoe to everyone on his kid’s prep cross country team, and they win the league title…

Amby Burfoot’s thoughts.

An Emotional Support Squirrel? …Nutty stuff.

Steve Magness: Small Steps to Big Gains + Using Constraints to Break Free

More Hutchinson: Next big exercise fad?

More Hutchinson (from 3/7/17): Nike’s Magic Shoes: What If They Really Work?

Are we showering too often?

Video: The Appalachian Trail’s Oldest Hiker

Since When Do You Have to Be Stylish on the Trail?

Alex Hutchinson on The Science of Mountain Ultrarunning. Some lessons for the rest of us.

Are blueberries the healthiest fruit? …We have 29 blueberry plants in the south forty.

Check out SCV cyclists’ 4 Days To Fitness

7 Things You Didn’t Know About Shalane Flanagan

On managing depression and anxiety. When The Best Therapy is Right There at Your Feet

Hikers, runners, climbers scramble toward ever-faster feats

Sujatha Gidla was an untouchable in India, but moved to the United States at the age of 26 and is now the first Indian woman to be employed as a conductor on the New York City Subway… Q&A

Ask yourself. 1.What are you running from? 2. What are you running toward?