Notes on running, endurance science, and training.https://douglasriches.com/https://douglasriches.com/post/shipping-an-ai-code-reviewer-people-actually-want/https://douglasriches.com/post/shipping-an-ai-code-reviewer-people-actually-want/What I learned building Vor, an AI code reviewer that runs as a GitHub Action. The line between helpful and annoying is thinner than you think — and the hard part was teaching it restraint.Fri, 03 Jul 2026 12:00:00 GMThttps://douglasriches.com/post/your-brain-s-emergency-fuel-tank-what-happens-inside-your-head-when-you-run-a-marathon/https://douglasriches.com/post/your-brain-s-emergency-fuel-tank-what-happens-inside-your-head-when-you-run-a-marathon/You've heard of hitting the wall. You know the feeling — somewhere around kilometre 30, your legs turn to concrete, your thoughts go foggy, and the finish line might as well be on another planet. We've always blamed glycogen depletion, dehydration, or plain old fatigue. But a groundbreaking study published in Nature Metabolism has revealed something far stranger happening during a marathon: your brain starts consuming its own insulation to keep the lights on. The Study That Rewrote the...Mon, 23 Mar 2026 00:37:02 GMThttps://douglasriches.com/post/the-metabolic-ceiling-what-science-reveals-about-your-body-s-real-limits/https://douglasriches.com/post/the-metabolic-ceiling-what-science-reveals-about-your-body-s-real-limits/If you’re an endurance athlete, you’ve probably heard the phrase “listen to your body.” Turns out, your body has been listening to physics the whole time. A fascinating body of research has uncovered something that elite ultra-runners, triathletes, and cyclists have long suspected but never quite proven: there’s a hard limit to how much energy your body can sustain, even when you’re in peak condition. And that limit is far lower than most of us think. The Discovery: The 2.5x Rule A landmark...Mon, 16 Mar 2026 21:37:04 GMThttps://douglasriches.com/post/your-red-blood-cells-are-taking-a-beating-what-new-ultramarathon-research-means-for-every-endurance/https://douglasriches.com/post/your-red-blood-cells-are-taking-a-beating-what-new-ultramarathon-research-means-for-every-endurance/If you've ever stumbled across the finish line of a long race feeling like your body had been through a washing machine on the spin cycle, science just confirmed what you suspected: extreme endurance effort doesn't just wreck your legs. It wrecks your blood. A study published in February 2026 in the American Society of Hematology's journal Blood Red Cells & Iron has revealed that ultramarathon running causes measurable damage to red blood cells — the tiny oxygen-ferrying workhorses that keep...Mon, 09 Mar 2026 02:05:09 GMThttps://douglasriches.com/post/the-ketone-hack-how-a-post-workout-drink-could-supercharge-your-mitochondria/https://douglasriches.com/post/the-ketone-hack-how-a-post-workout-drink-could-supercharge-your-mitochondria/A man stirs a drink in a warmly lit kitchen, dressed in cycling gear, with a helmet and bottle on the counter, suggesting a post-ride refreshment ritual. What if I told you the biggest upgrade to your endurance training this year might not come from another interval session, a fancier GPS watch, or even a new pair of carbon-plated shoes? What if it came from what you drink after your workout? A new study just dropped in The Journal of Physiology that has the endurance world buzzing, and for...Sun, 08 Mar 2026 23:44:43 GMThttps://douglasriches.com/post/mastering-race-strategy-with-garmin-pacepro-a-step-by-step-guide/https://douglasriches.com/post/mastering-race-strategy-with-garmin-pacepro-a-step-by-step-guide/Racing is about more than just showing up and running hard strategy plays a crucial role in maximizing performance. Sat, 01 Feb 2025 21:43:55 GMThttps://douglasriches.com/post/heat-therapy-and-athletic-performance-why-saunas-are-a-game-changer-for-athletes/https://douglasriches.com/post/heat-therapy-and-athletic-performance-why-saunas-are-a-game-changer-for-athletes/Studies show that regular sauna use can strengthen the heart speed up muscle recovery help the body adapt to heat, and enhance mental focus.Sat, 01 Feb 2025 19:18:39 GMThttps://douglasriches.com/post/the-power-of-sleep-how-quality-rest-can-make-or-break-your-athletic-performance/https://douglasriches.com/post/the-power-of-sleep-how-quality-rest-can-make-or-break-your-athletic-performance/Sleep isn’t just about feeling rested—it’s an active process that fuels your body and brain. Fri, 31 Jan 2025 15:38:52 GMThttps://douglasriches.com/post/mindful-running-techniques-for-staying-focused-relaxed-and-injury-free-on-your-runs/https://douglasriches.com/post/mindful-running-techniques-for-staying-focused-relaxed-and-injury-free-on-your-runs/A calm runner practices mindfulness in a stunning setting, surrounded by golden fields and a dramatic sunset sky. Running can be such a...Thu, 02 Jan 2025 01:57:14 GMThttps://douglasriches.com/post/data-driven-training-how-analytics-platforms-and-apps-can-help-optimize-running-performance/https://douglasriches.com/post/data-driven-training-how-analytics-platforms-and-apps-can-help-optimize-running-performance/A determined runner powers through a scenic mountain landscape, with digital data overlays illustrating performance analytics in the...Wed, 01 Jan 2025 22:21:30 GMThttps://douglasriches.com/post/building-confidence-handling-setbacks-and-celebrating-small-wins-in-your-marathon-training-journey/https://douglasriches.com/post/building-confidence-handling-setbacks-and-celebrating-small-wins-in-your-marathon-training-journey/Embracing the journey and running at sunrise with a growth mindset fosters confidence and resilience. Running, like life, is full of...Tue, 31 Dec 2024 21:59:57 GMThttps://douglasriches.com/post/night-running-safety/https://douglasriches.com/post/night-running-safety/How to Stay Safe and Enjoy the Magic of Running Under the Stars Runners wear illuminated vests for safety as they jog along a foggy...Tue, 31 Dec 2024 21:03:24 GMThttps://douglasriches.com/post/exploring-scenic-running-trails-in-hamilton-ontario/https://douglasriches.com/post/exploring-scenic-running-trails-in-hamilton-ontario/Hamilton, Ontario, often dubbed the "City of Waterfalls," is a haven for trail runners and outdoor enthusiasts. Tue, 31 Dec 2024 19:04:28 GMT