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Hi runners, 👋🏼 Katelyn here with newsletter #458!

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​Peak weeks and racing season are officially here. Whether you’re gearing up for a goal race or adjusting after a few setbacks, we’ve got you covered.

Today, we’re discussing all things race prep—from smart carb loading and missed training time to knowing when it’s time to retire your shoes.

And in running news, a powerful new app making running safer for everyone and an American track star's comeback.

Here’s what’s on tap:

🍝 Fuel up fast: The runner’s guide to carb loading like a pro: Fuel up the right way before race day and avoid the common mistakes that can sabotage your performance.

⏳ Missed runs? Here’s how it might impact your race—and how to adjust your plan to still show up strong.

👟 How long do running shoes last? Learn how many miles your shoes can take and five key signs it’s time to grab a new pair.

🤯 Lazarus Lake dissects "The Massacre of 2025: With no finishers and widespread mistakes, the Barkley Marathons creator reflects on the most brutal Barkley in years — and the critical errors that cost runners everything.

🏃🏻‍♀️ Track now has a Shelby Houlihan problem: The American star’s comeback forces the sport to confront uncomfortable questions about trust and integrity.

Happy running! 🚀🏃‍♂️

Katelyn Tocci
Managing Editor
Head Coach

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🍝 The Runner’s Guide To Carb Loading: Maximize Your Energy On Race Day​

🍝 Think carb loading means one big pasta dinner? 🏃‍♀️🥴

That pre-race meal might be doing more harm than good if you're not fueling smart. From timing to food choices, here’s how to carb load the right way for peak performance. ⚡📈

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

⏳ How Much A Disruption In Your Training Will Affect Your Marathon Finish Time​

⏳ Missed some marathon training? Don’t panic. 🏃‍♂️💥

Life happens—but how much will it really affect your finish time? Whether it’s a week or a few, here’s how to adjust your plan and still show up strong on race day. 💪🎯

👟 How Long Do Running Shoes Last? + 5 Signs You Should Replace Them​

👟 Are your running shoes past their prime? 🏃‍♀️💨

Worn-out shoes can lead to aches, injuries, and stalled progress.

Learn how long they really last, when to swap them out, and how to stretch their lifespan. 🚨📏

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🔥Lessons from “the Massacre”: Lazarus Lake Dissects the 2025 Barkley Marathons​

🤯 With no finishers and widespread mistakes, The Barkley Marathons' mad genius/race director Lazarus Lake shares his thoughts on the most brutal Barkley in years — and the critical errors that cost runners everything.

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🏃🏻‍♀️ Track Now Has a Shelby Houlihan Problem​

🏃‍♀️ Trust, redemption, and the fine print of second chances.
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One runner’s return is sparking big questions in the track world.
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⚖️ What happens when past controversy meets present performance? The sport is watching—and so are we. 👀

QUICK SPRINTS

• ​Our Top 13 Bucket List Marathons​
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• ​The Best Carbs For Runners: Power Up Your Performance By Fueling Right​​​
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• ​Self-Defense For Runners: How To Stay Safe On The Road​