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[David Roche @MountainRoche]

I emailed @JamilCoury about @JavelinaJundred on August 23, 6 days after setting the Leadville record. If I had any shot of making it to the start to chase a Golden Ticket, Coach @Meg_Runs_Happy and I thought it was necessary to accomplish 3 goals:

1. Recovery. Workouts would have to activate the nervous system without pushing over the edge
2. vVO2. Speed is the basis for every equation we’re trying to solve in ultras
3. vAeT. Z2 running economy on the Arizona trails in the heat would determine who wins

Here’s a list of the harder workouts (not including some steady running, biking, the long runs, or strides):

8/25: moderate bike (activate nervous system)
8/28: 10 x 3 min just easier than LT2 on uphill treadmill with 90 sec recovery (continue to activate nervous system)
9/11: 15 x 1 min fast/1 min float around 10k to 5k effort + 3 miles moderate (reintro speed, with post-workout mod running for lactate shuttling)
9/14: 4 x 7 minutes around LT2 + 5 x 30 seconds very fast + some mod (building vLT)
9/19: 16 x 1 min fast/1 min float + 3 miles mod (speed reinforcement)
9/22: uphill TM 40 min in Z3 + 4 x 5 minutes at LT2 (big controlled threshold session)
9/24: 7 x 3 minutes on/1 min float/1 min on/1 min easy + 2 miles mod (big aerobic and speed session)
9/27: pacing @allie_ostrander in 6 x 1 mile at 5:10ish pace
10/1: pacing Allie in 400s and miles
10/3: uphill TM 4 x 10 min on/2 min easy, 4 x 5 min on/2 min easy (hard LT supercompensation session)
10/10: uphill TM 12 x 5 min on/1 min easy (hard LT super compensation session)
10/12: mod/hard 1 hour climb + 3 miles fast descent (final session pre-taper)
10/15: hill workout pacing @racin__grayson
10/17: 10 mile progression run over hills (dialing in aerobic economy)

On Tuesday of race week, I did 7 miles in Z2 over hills, averaging 5:51 min/mile. So I knew that at sea level on the track, that should equate to a Z2 pace of low-5s, or on desert trails, I’d probably be ready to run sub-6 min pace early on for downhills and 7 min pace on uphills without exceeding aerobic threshold.

Ultras are all about developing your speed and running economy. Distilled to its essence, the ultra math equation is pretty simple: get fast + fuel lots 🙌

[JennNextDoor @Jenn_NextDoor]

Re: the 91 new LDS CSA lawsuits, I have a little context to share.

A few yrs back, CA opened a temp window allowing abuse victims to sue institutions that enabled abuse, despite previous statute of limitations.

I spoke to 4 attorneys & here's what I collectively learned:

1/

[Ashwin Rajenesh MD @ashwinrajenesh]

"Is there a doctor on the plane?"✈️🩺
Responding to in-flight medical emergencies.
#MedTwitter

[krimson @MikuMessi]

"doesn't harm the dog" but you removed all his skin, muscles, and organs for this???

[💖 @twaniimals]

Snoopy rice 🍚

[AC Stuart @NoobtheLoser]

Five years ago today, I drew this sketch. To this day, I wonder if I should have just kept the comic black and white doodles instead of polishing up, haha.

[South Dallas Foodie @SouthDallasFood]

We need to gone and skip to Thanksgiving because this family just won Halloween.

[Sam Logan @samandfuzzy]

Can you solve the riddle??

[Liam @aidstationfireb]

TWO TIME CHAMP #CCC #UTMB

[Juliet Bennett Rylah @JBRylah]

I made cornbread skulls, then I made honey butter and molded them into tombstones for a Summerween party because I am my own goth tradwife.

[David Roche @MountainRoche]

Answering some questions:
-I only consume this carb total a few times a training block, though will be around 90 g/hr on all moderate intensity long runs. I often will drink ~a liter of fluid all at once on runs to prepare my stomach for volume (channeling lessons from competitive eaters, who use fluids to train their stomachs. Learning across sports! 😂)
-What we call "slurping" is using a liquid-consistency gel and squirting it past the palette late in races, when there is risk of involuntary rejection of sweet tastes. The new gel formulations are game-changing. Slurp is brat.
-On race morning, I stick with liquid calories. Since I'll be throwing so much gel in there, I don't want to risk delayed gut emptying early in the race.
-that AM routine includes a half-serving of Maurten bicarb 25 (so 12.5), which I think has important properties for endurance performance in addition to top-end output. I guarantee studies will be coming out on this in the next 10 years.
-I probably consumed 1200-1400 mg of caffeine during the event via Precision 100 mg caffeine gels and some Skratch caffeinated drink mix (accident on that via aid stations). The plan was to cap it at 800 mg, but I found that fatigue resistance seemed to change via the nervous system almost instantly with caffeine doses. Do not try this at home (we know my caffeine genotype, and it should be safer for me) 🙏

[Taylor G. Petrey @TaylorPetrey]

Today the Church of Jesus Christ of Latter-day Saints updated their policies on transgender individuals. This is the first change to the policies since 2020 which had then carved out restricted membership for trans folks instead of excommunication. Analysis below 1/

[John Kelly @RndmForestRunnr]

He's done it! @MountainRoche just beat Matt Carpenter's legendary Leadville 100 Course Record! Attaway coach! This man has helped so many people achieve their impossible & now he's done it himself. Woohoo! #LT100 #amazing #everythingisawesome

[Liam @aidstationfireb]

RECORD WATCH: David Roche is through May Queen inbound (mile 87) in 13:29, 16 minutes up on Matt Carpenter’s 2005 split, and 27 minutes up on Rob Krar’s 2018 split.

Stay tuned folks. History is being made. #LT100 #Leadville100

[Chris Chavez @ChrisChavez]

Eliud Kipchoge is literally the type of guy to give someone the shirt off his back.

#Olympics #Paris2024 #Athletics

[claire de lune @ClaireMPLS]

nothing more badass has ever happened in slow motion

[Alberto Stretti @albertostretti]

about Olympics Marathon course

[Kendall Baker @kendallbaker]

This is one of the coolest photos I've ever seen

📸 Jerome Brouillet/AFP via Getty Images

[Eli McCann @EliMcCann]

Wild to see a man willingly give up power in order to defeat a man who tried to overthrow the government to retain power.