LOLZLetter 304 | How Cold is *Too Cold*?

Welcome,

It’s funny I’m writing this, considering this week, after resting from CIM, I chose the treadmill to run because I didn’t want to deal with the cold. It was actually 23 degrees a few days this week in the desert. That’s no upstate NY, where I went to college, but that’s cold enough for me these days.

Motivating yourself to run during the winter can be tough, especially when the days are short and chilly. Staying cozy indoors with your favorite show streaming might seem more appealing...which you can do with zero shame on the treadmill.

You might even wonder if heading out in the cold is safe. Will it lead to getting sick or, worse, suffering from frostbite or hypothermia?

Adjusted Routes

In the winter, you may have to run a lot of loops in areas you know are safe. Maybe stay close to home or stick to an area where you know you won’t be sliding around.

Maybe you'll need to run inside, whether that is an indoor track or treadmill. That's ok. Don’t be afraid to adjust your route.

The Right Gear Matters

I’m not going to go into great detail about dressing appropriately. A simple Google search can yield dozens of results on how to dress for your specific weather. Dressing appropriately is essential for safe and enjoyable winter running.

A couple of points:

• You can't dress for every type of bad weather. You can't dress for hurricanes, for 120 degree full sun...etc. You can *usually dress for the cold weather*.

• The key thing here is layering to keep you warm. If it’s windy or rainy, include a rain or wind jacket. (GoreTex is the best option for rain. They are expensive, but the quality is unmatched.)

Early Warning Signs of Hypothermia and Frostbite

Running in cold weather can expose athletes to hypothermia and frostbite if precautions aren’t taken. Recognizing the early signs is essential to prevent serious complications. I actually got frostbite on my ankles from hiking a few years ago. It was one of the more painful experiences I’ve had.

It’s important to note that it doesn’t need to be super cold to have hypothermia. If it’s raining or windy, that can escalate it.

Early Warning Signs of Hypothermia:

• Shivering: Persistent shivering indicates worsening hypothermia. If you begin shivering, while running, there is a problem.

• Confusion or Slurred Speech: Mental fogginess or difficulty speaking clearly can signify a drop in core temperature.

• Cold, Pale Skin: A noticeable change in skin temperature or color suggests poor circulation.

• Fatigue or Drowsiness: Feeling unusually tired or sluggish may mean the body is struggling to keep warm.

• Impaired Coordination: Difficulty with balance or fine motor skills is a critical sign. If you suddenly feel like you’re sliding around, this could be an early sign of hypothermia.

Early Warning Signs of Frostbite:

• Numbness: Often occurs in extremities like fingers, toes, ears, or nose.

• Pale or Waxy Skin: A white or grayish-yellow appearance indicates restricted blood flow.

• Skin Tingling or Burning Sensation: May progress to complete numbness as frostbite worsens.

• Hard or Frozen Skin: Areas feel unusually stiff and lack normal elasticity. (This is what happened to me, and it was on ankle!)

• Swelling or Blisters: Advanced frostbite may cause fluid-filled blisters.

It’s important to stay safe out there. At the end of the day, it’s "just running," and one run isn’t worth the detrimental effects it may have on your life.

As always, please feel free to leave tips you have to run in the cold.

What's Keeping Me Entertained?

California International Marathon Recap (3:19.57)

Nike Pegasus Plus Shoe Review

Seen Calcium Chews Review

Steph Bruce on I'll Have Another Podcast: The sage of Hoka dropping some of their top/well seasoned athletes (rumored to be because of age) is wild. I appreciate Steph talking about it.

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LOLZLetter 303 | California International Marathon

Welcome,

A late newsletter! This will be a short newsletter this week since I got back late last night from Sacramento, and I hadn't even started the newsletter until before work this morning. It is simply a quick recap of the race. The California International Marathon weekend was a lot of fun. In case you don't follow me on Instagram or Strava, I ran a 3:19.57. It is my fastest time since 2018, but not the time I trained for. It can be hard when you have run faster than you have in a while (or even PR'ed), but it was not the time you wanted. You want to feel grateful, but also you know you are capable of faster times. That has been kind of the theme of my 2024. I've had some *good* races, but not *great* ones. There was always something.

I had hoped I was in the 3:15 range, but after getting sick twice in the last two weeks: the first picking up HmPV from the East Coast and the second, some sort of cold, I didn't feel great. Running just felt hard.

The 6-hour drive to Sacramento was fairly uneventful, except when my nose started to become very runny, and I felt more congested than usual. I started to worry that it would get worse. I could run the marathon with some congestion, but not if something got even worse. I likely had a cold. Luckily, it never got worse, but being somewhat under the weather doesn't make running easier. That cold ended up making breathing feel harder, and my heart rate was higher than it should be.

We stayed near the bus loading station, so getting to the race was easy. CIM has plenty of porta-potties at the start, although I am sure they could always use more. I was warned not to go out too fast, and that's never been a huge issue for me...It takes me miles and miles to warm up. When we started running, I could tell running just felt harder than I hoped. I had tapered and was hoping to feel amazing, but I didn't. I was like, "Oh no, am I going to count miles down from 26 to zero?"

I don't necessarily believe CIM is the fastest course, but I do believe they recruit fast people, and that's why times are so fast. My 3:20 put me in about 2000/9000.

You need to be in your corral early (probably no later than 15-20 minutes prior). Within the first few minutes, I realized I needed to use the restroom, but it wasn't until mile 4 that there were bathrooms. From there, I was running with the 3:15 pacer where I stayed for a bit. The pace (7:26) didn't feel too bad even as we went up and down hills.

After that, I started to get weird waves of having to puke. It would come and go. I don't know what it was, there was some smoke, which I've found after living in Northern California, I'm sensitive to smoke, and it's triggered some migraines. It could be from being sick twice. I stopped at mile 8 in the bathroom and just couldn't vomit. By the time I got out, the 3:15 pacers were long ahead.

So from there, I got weird waves of puking; I would feel sick, then fine, then sick, then fine. I stopped at miles 4, 8, 16, 19, 22. I probably had about 3-4 minutes of standing time, but I never actually barfed. On top of that, I just felt like I had low energy. It was a hard day.

It wasn't until mile 22 that I actually felt decent. I decided to just push the last four miles, and my last mile was my fastest (7:17). I crossed the finish line in 3:19.57. I'm happy to have run faster than 3:20 but unhappy the race played out like I did. I do feel like I could have run 3:15 on a better (for me) day.

It's been a series of weird events this fall, and I've definitely gotten sick more than usual.It also feels like there is a lot going around right now, so hopefully, you stay healthy!

In all, I'm happy to run a faster time than I have in a few years, but like most runners wish it could have been faster. I am not terribly sore today, I’ve been more sore after long runs this cycle but time to rest up with Los Angeles Marathon 3 months away. :-)

If you want to save 10% on the Los Angeles Marathon send me an email.

What's Keeping Me Entertained?

adidas Supernova Prima Shoe Review

November and CIM Buildup Training Log

O’Side Turkey Trot 5k Recap

Athing Mu talks winning gold medals, missing the Olympics, & getting engaged: Athing isn't typically on podcasts so this was fun to hear from her.

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LOLZLetter 302 | An Email on Cyber Monday to Tell You What You DON'T Need

Cyber Monday.

For the last few years, I've thought about just not sending an email this week. I don't know about you, but I am so emailed out this week. I cleaned out my inbox last night, and today I had 20 new sale emails. Brands I didn't even know I was subscribed to were sending me emails about their latest sales.

In fact, every Black Friday weekend, I think: how much junk can I get rid of? We've now lived at Edwards for 3 years and in our same house for 2 years. That's a bit of time without moving and being forced to get rid of things. So I am very much in an "I don't need anything" mood. Last week, I got rid of about 15 pieces of running apparel I haven't worn in months (let's be honest...years). Now that I'm tapering for the California International Marathon on Sunday, I have plenty of time to clean things out. LOL, or be lazy and watch rom-coms.

This mentality of "things I don't need" kind of inspired the newsletter for this week about things runners don't need.

Running doesn’t have to break the bank, but the endless parade of shiny, overpriced gear might make you think otherwise. The truth? Most of the "must-haves" marketed to runners are unnecessary.

Here's a list of things runners don’t need, plus tips on how to focus on what really matters.

Overly Technical GPS Watches

Unless you’re planning to run to Mars, you don’t need a GPS watch that tracks your altitude down to the centimeter or calculates your “stress score.” A basic GPS watch is more than enough for most runners.

I started running before the GPS boom, and honestly, I’m glad I learned to listen to my body instead of obsessing over data. Watching some runners spend more time analyzing their splits than running is, frankly, exhausting. Don’t let your watch dictate your every move, learn to trust your instincts. A watch can't tell you whether you feel good.

Recovery Tools for Every Muscle

The recovery tool market has exploded, but do you really need a massage gun with 20 attachments? Probably not. A foam roller and a lacrosse ball can do the majority of it.

Most runners stick to the same attachment on their fancy massage gun anyway, so why pay for features you’ll never use? Save your money and keep recovery simple.

Trendy Running Shoes That Don’t Match Your Needs

Sure, the newest limited-edition shoes look like they came straight out of a sci-fi movie, but if they don’t match your biomechanics, they’re a recipe for injury. I can guarantee you, most influencers pushing shoes are being paid to do so. They might not even believe they are the latest and greatest. :-)

Your shoes should work with your stride, not against it. Stick to what you know works, even if it’s not the trendiest option on Instagram. Flashy shoes may turn heads, but your body will thank you for choosing the right option for you.

Unnecessary Supplements

Electrolytes, gels, and protein powders have their place, but you don’t need a cabinet full of products to fuel your runs. Start with real food and experiment with a few options that suit your body.

One supplement that didn’t work for me? Ketones. The hype promised everything, but it just tasted awful and made no difference in my performance. Don’t fall for the marketing gimmicks, most of these products are overpriced and underwhelming.

Compression Gear for Every Body Part

Compression socks are fantastic for recovery, but do you need sleeves for your arms, calves, knees, and possibly your pinky toes? Nope.

Compression gear for every body part is more about fashion than function. Save your money and focus on items that truly enhance your recovery.

Headphones That Cost a Small Fortune

Music can make runs more enjoyable, but you don’t need earbuds that cost as much as a car payment. Affordable options exist and work just as well for most runners.

Also, if you’re racing with headphones, please stay aware of your surroundings. There’s nothing more frustrating than getting stuck behind someone oblivious to their fellow runners because they can’t hear. Be courteous, stay safe, and don’t overpay for your tunes. I'm a big fun of the Suunto headphones that go over your year. I've had too many Shokz headphones break out of warranty.

Overpriced Running Apparel with Questionable Tech Claims

Do you need $200 leggings that promise to “boost circulation” and “reduce muscle fatigue”? Spoiler: No, you don’t. What you need is something comfortable, durable, and chafe-free. Chafe-free being the most important.

Marketing buzzwords may sound impressive, but functional, well-made clothing is what really matters. If it sounds too good to be true, it probably is.

Running Insoles You Don’t Actually Need

Unless a doctor has recommended custom insoles, skip the off-the-shelf “performance” insoles. Most running shoes already have plenty of support, and slapping in a random insole could mess up your stride. Many chain running stores will tell you need a insole to well you guessed it: sell you an insole. Most people don't need an insert and running shoe. If you’re experiencing pain, see a professional instead of experimenting with pricey inserts.

Conclusion:

The running industry loves to overhype products, but most runners don’t need fancy gear to perform their best. Focus on essentials that truly make a difference and avoid wasting money on unnecessary gimmicks.

What’s the most ridiculous piece of running gear you’ve ever bought? Let me know in the comments below!

A Couple Good Deals I've Seen:

361 Furious Future 1.5 I raced the Los Angeles Marathon this year in the Furious Future and really liked it. You won't find many carbon plated shoes at $180. It feels a lot like the Nike Tempo Next.

Tifosi Sunglasses 30% off: I've learned (the hard way), good sunglasses are important to your eye health, especially when you spend so much time outside. I believe Tifosi is the best quality for price (and their lenses don't scratch easily).

What is keeping me entertained?

Saucony Guide 17 Shoe Review

Supergoop! Glowscreen SPF Review

Edwards Turkey Trot 10k Recap: (44:57): Read about how I won a turkey and ended up jogging 2 miles home with it.

UCAN Edge Caffeine Review

From Pool to Ocean: Taylor’s Journey: Taylor is incredible and training for a 12o mile swim.

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LOLZLetter 301 | Thanksgiving Miles: Exploring the Most Popular Turkey Trots

Welcome,

Thank you to everyone who shared the newsletter last week! The winner is Rebecca T. who shared via email. Just reply back here to get you squared away :-) 

Happy Thanksgiving for all of my USA friends celebrating Thanksgiving this week. The first race many runners do is a turkey trot. In fact, it was my first race in 2009. The archives bring me this photo or dad and I running the Tidewater Striders Turkey Trot... (I would totally purchase it, but the company has gone out of business). 

A few people know that last Friday, I ran the base Turkey Trot 10k. They only gave one award to the first person to cross the finish line: a frozen turkey. Since, that included both men and women, I didn’t anticipate winning. I won, and ended up running the two miles back home carrying a frozen turkey. I was supposed to run another turkey trot on Saturday, but I came down with some sort of sickness while on the East Coast and am getting over that.

Did you know Thanksgiving is the most popular day for road races?

How did that happen?

The first Turkey Trot started with just six runners in Buffalo, New York, in 1896. Since then, Turkey Trots have become widely popular. This holiday now boasts the largest number of runners and racers compared to any other day of the year, with as many as 1 million or more individuals joining the festivities to run a Turkey Trot.

Most areas in the USA host some sort of Turkey Trot. Turkey Trots are so popular that there are even a few in the Mojave Desert near me. I thought it would be fun to look at some of the more popular ones. I would love if you added your local turkey trot in the comments. 

Buffalo Niagara YMCA Turkey Trot (Buffalo, NY)

You have to include the first one, right? The Buffalo Niagara YMCA Turkey Trot is the oldest running race in North America. Fun fact: there was a record-breaking snowstorm in 2002, and it was still held.

Proceeds from the Buffalo Niagara Turkey Trot help make YMCA programs and services accessible to people in the community who cannot afford them.

Capital One Bank Dallas YMCA Turkey Trot (Dallas, TX)

The Capital One Bank Dallas YMCA Turkey Trot event hosts about 50,000 people—almost as many as the New York City Marathon! There is an 8-mile race and a 5K.

Fun fact: In 2011, it set a world record for the largest gathering of people dressed as turkeys. I wish I had known!

Dana Point Turkey Trot (Dana Point, CA)

The Dana Point Turkey Trot is so old, the URL is turkeytrot.com. Established in 1977, it now hosts 11,000 runners. It’s one of the most scenic Turkey Trots, offering views of the Pacific Ocean. I may try and do this one next year. 

Fun fact: It benefits the Dana Point Veterans of Foreign Wars Post 9934.

Feast and Feathers Trail Half-Marathon/10K/5K (Omaha, NE)

There aren’t many trail Turkey Trots, but the Feast and Feathers offers this, along with a free kids' trot for those who donate five cans of food.

In 2018, the Feast and Feathers Races donated $24,000 and 1,452 pounds of food to the Food Bank for the Heartland.

Manchester Road Race (Manchester, CT)

The Manchester 5 Mile Road Race is one of New England’s most famous road races and the largest race in Connecticut. Over 15,000 runners compete, with over 20,000 spectators cheering them on.

O’side Turkey Trot (Oceanside, CA)

I've signed up for this Turkey Trot a few times but couldn’t run due to life or injury. Hopefully, this year is the year! Usually, you can run a 5K, 5-mile, or both, but this year they’ve changed it to two 5Ks an hour apart. I’m planning to run both. The event features a costume contest, team competitions, live entertainment, and finisher medals.

Proceeds support the Move Your Feet Before You Eat! foundation, benefiting local nonprofits with over $500,000 raised.

Run to Feed the Hungry (Sacramento, CA)

With over 29,000 runners between the 5K and 10K, this is one of the largest Turkey Trot events in the country. Maybe one day I'll get up to Sacramento on Thanksgiving to run. 

All profits directly benefit Sacramento Food Bank & Family Services (SFBFS), a local nonprofit agency providing emergency goods and services.

Run for the Diamonds (Berwick, PA)

I've heard of people winning turkeys and pies at Turkey Trots, but diamonds? The top seven males and females for this 9 mile race win diamond rings and pendants. That might be worth the trip!

Silicon Valley Turkey Trot (San Jose, CA)

There is a 5K, a 10K, and kids' runs. It sounds like one of the most competitive Turkey Trots out there. Many professionals are known to attend, including Steph Bruce toeing the line.

From the race: $8.7 million donated to local charitable programs, 2.9 million pounds of food provided to families, and 3,738 individuals placed in affordable housing.

Six Tunnels to Hoover Dam Turkey Trot (Las Vegas, NV)

This seems like a fun and unique idea for a race, Turkey Trot or not. As the name implies, you run through six tunnels to Hoover Dam. There is a 12K, 5K, and 1-mile option.

Strategic Staffing Solutions Turkey Trot (Detroit, MI)

If you’re looking for races with the catchiest names, this is it! This Trot is home to the “Mashed Potato Mile” and “Drumstick Double,” which includes a 5K and 10K. Over 21,000 runners compete in this Turkey Trot.

Tidewater Striders Turkey Trot 10K (Virginia Beach, VA)

The Tidewater Striders Turkey Trot has been around for 42 years! About 1,500 runners race through neighborhoods and around the infamous Mount Trashmore.

Why is this in the newsletter? It was my first-ever race in 2009 (photo at the top). My dad ran alongside me because he was injured. We ran about 1:06:00—it was the only race I ran that year. My next race was almost a year later. 

Of course, whether you choose to run a Turkey Trot or not won’t impact your status as a “runner.” It’s perfectly fine if they aren’t your scene. Celebrate the holiday of giving thanks however you prefer!

What is Keeping Me Entertained?

Mizuno Wave Rider 28 Shoe Review

Richmond Half Marathon Recap 1:31.03

Here’s Why There Are So Many Top Kenyan Runners in the NCAA This Year — Scholarbook & the New NCAA Math: Not usually a LetsRun fan, but this was super interesting of why there are so many top Kenyans in the NCAA now. 

After Drug Ban, Shelby Houlihan Prepares for Return to Racing: This will be...very interesting to see what brand or teams accepts it. 

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LOLZLetter 300: Happy 300 Newsletters

Plus a *Shoe* Giveaway

In 2019, I started the FueledbyLOLZ newsletter. If I'm being honest, I was a little bit burned out, bored, and I thought blogging was dying. Well, LOL, lucky for me, blogging is still around, and so is the newsletter.

So why a newsletter?

In February 2019, I started the weekly newsletter. I had no idea who would subscribe. I wanted a place where I could just write down thoughts without worrying about SEO and using the right keywords to make it searchable. Over the past six years, the newsletter has covered everything from shoe information to interviews, current events, and whatever else is on my mind. Most of the time, like today, I end up writing the newsletter the same day before publishing. 

The newsletter is a different direction than blogging. I've blogged for over a decade, and like everything, it has evolved and changed.

I’ve blogged since before I started dating my husband and even when I still swam competitively. Then I blogged when I entered the whirlwind that is now the military world and my job in the run specialty (which I love!). Heck, I blogged before Instagram and Twitter were “cool.” 2014 was probably the “height” of blogging. Then slowly, blogging waned, and most of my favorite bloggers stopped. I wrote about that a few years ago. 

With Instagram, anyone can post a photo with a 10,000-word caption and give advice. I mean, why listen to someone with 1,000 followers when you can listen to someone with 100,000? I’ve been guilty of listening to others just because they have X amount of followers or even being jealous of not being chosen for campaigns because I didn’t have enough followers. That’s all silly and irrelevant, but hey, I’m only human! These days, I take far fewer sponsored posts because so many just don't feel right. 

I knew I didn’t want to create a podcast or YouTube channel. There are plenty of both out there, and hosting either is not my scene.

I also knew I didn’t want to give up blogging. I know one day I will, but this year is not that day. Blogging has evolved more into product reviews, trails, and even diner reviews. The newsletter is more personal, focusing on topics I’m interested in, knowledgeable about, or interviews with people who are experts in their field.

So thank you to everyone who has continued to read, subscribe, or comment. 

A Giveaway:

To celebrate the newsletter, I'm having a shoe giveaway. One person will win a shoe of their choice (under $200).

All you have to do to enter is be subscribed to the newsletter and share the newsletter and tag me.

Sharing could be through emails, Threads, Instagram, Facebook, the new Bluesky—whatever. There is no limit to the number of shares. Just please don't forget to tag me or CC me through email so it doesn't get lost. 

Paid subscribers will get 20 additional entries, and if you would like to become a paid subscriber, I appreciate everyone who does.

Here are some of the most popular newsletters since 2019.

Some of my Favorites (this wasn't easy): 

• Mental Health: I've written about mental health on the blog, and it's always a topic that is important to me.

• Why are Some Runners So Entitled? I shouldn't be amazed, but I am, at how rude some runners are when a race needs to be changed or cancelled last minute. 

• How Running Shoes Have Changed in the Last Decade: It was fun to look back at this!

• How Your Favorite Running Brands are Affected by COVID-19: While this was not "fun" to write, it was definitely interesting.

• Social Media Versus Real Life (2022) Most of the time, what you see on social media, is a product of who you follow.

• Thoughts on Updated Boston Times (2024): A recent newsletter and my own thoughts on the updated times.

Readers Favorite:

• Is the Nike Vaporfly worth it? One of the earliest newsletters is still one of the most popular.

• An Ode to Kelvin Kiptum Cheruiyo: Rest in peace Kelvin

Most Read:

• Running as You Age Series featuring 3 women in their 30s. This is the most read newsletter which is both surprising and not. Women are crushing it! 

Most Underrated:

• Why You don't Need to be Married to your GPS Watch:This was one of least opened newsletters but to be fair, it came out on Boston Marathon day.

• Last-Minute Gift Guide for the Holidays Who knew tweezers could be so popular? It was one of my favorites to write, but coming out shortly before Christmas made it one of the least-read newsletters.

If you have any ideas or things you want to see in the newsletter, please leave or comment or send an email at fueledbylolz at gmail dot com. I love hearing what readers want to read about!

Finally, many people have asked how they can support the newsletter. There are so many ways without paying anything :-)

• Subscribing and opening the newsletter

• Commenting or sharing

• Being a paid subscriber

What's Keeping Me Entertained? 

Victus Review

ASICS Superblast 2 Shoe Review

In Conversation with FED Collaborative's Mel Lodge Mel is doing the real work by translating REDs research into digestible takeaways and *doing* the REDs research we need.

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