TOMORROW IS THE KICK OFF OF OUR HOT JULY 🇺🇸 "MERICA" 250-Mile Challenge: to RUN 8.06 Every Day 🇺🇸 AND for a majority of us..... HOT is an understatement! Any whoooo...... Happy Birthday “MERICA" Our goal is simple but demanding (EZPZ): All we have to run 8.06 miles every day for 31 days. Complete all 31 days and you’ll finish the month with approximately 250 miles. MASSIVE ACCOMPLISHMENT Challenge Parameters 1. Challenge Dates: July 1 – July 31 2. Daily Goal: Run 8.06 miles each day. 3. Monthly Goal: Reach a total of 250 miles by the end of July. 4. Eligible Activities: Running outdoors or on a treadmill. Walking miles do  count! 5. Tracking: Participants should log their miles daily using their preferred fitness app or tracker. Then Post on the ECRC Club Page. 6. Missed Days: If you miss a day, you may make up the mileage on another day as long as your total reaches 250 miles by July 31. 7. Rest & Recovery: Listen to your body. Proper hydration, nutrition, stretching, and recovery are strongly encouraged. 8. Honor System: This challenge is based on honesty and personal accountability. Log only the miles you actually complete. Challenge Motto “One day. One run. 8.06 miles. Repeat.” Why 8.06 Miles? - 8.06 miles × 31 days = 249.86 miles (rounded to 250 miles). - The challenge is designed to build consistency, endurance, and mental toughness throughout the month.

100k of swim bike run through London, brutal but loved it 🩷

Hi how are you all? It’s nearly time for my longest triathlon ever. After being benched due to a medical issue this time last year just ahead of my first Standard distance triathlon at this event, I went to the event to watch the pro races and upgraded the differed standard to the 100k. I finally got to enjoy my first standard triathlon in May this year, shortly followed by my second. This Sunday it’s time to line up for the 100k. My number is 2727. https://apps.apple.com/gb/app/t100-athlete-tracker/id1633669406

Electrolytes DEEP Dive – Let's Talk Numbers & Strategy MONDAY MORNING CONVERSATION: OK so with warmer weather and longer runs upon us, I’d love to hear how we all approach electrolytes. We’re NOT looking for brand shout-outs or what anyone sells/reps — just the actual amounts and reasoning behind your strategy. OK! SO During an average run (whatever distance/time is normal for you): - How many milligrams (or mmol) of sodium do you typically consume? - What about potassium, magnesium, or other electrolytes? How did you arrive at that regime? (e.g., sweat testing, personal experience with cramping/hyponatremia, guidance from a coach or sports dietitian, trial & error, research papers, etc.) Bonus questions (optional but super helpful): - What does your pre-run electrolyte routine look like (amount + timing)? - What does your post-run electrolyte routine look like (amount + timing)? PLEASE share your typical run distance/duration and conditions (temp/humidity) so we can get good context. Looking forward to learning from everyone’s experience here! ECRC