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- The Herd | Edition 27
The Herd | Edition 27
Evelyn Ashford, Electrolyte Drink Recipe, and the Bandit Grand Prix
The Herd | Edition No. 27
Happy Saturday and welcome back to The Herd! Today we learn about one of the greatest sprinters in history - Evelyn Ashford. And as the summer heat stays in high gear, we thought everyone could use an electrolyte drink recipe to keep things fresh and - most importantly - keep you hydrated! So take a seat for a few minutes and enjoy this week’s edition of The Herd!
Evelyn Ashford
Evelyn Ashford is widely regarded as one of the greatest sprinters in history, distinguished by her resilience and record-breaking Olympic achievements. Over a remarkable career spanning four Olympic Games, Ashford claimed four gold medals and one silver, becoming the oldest woman to win Olympic track and field gold at age 35. Her Olympic journey began in 1976 when, as a 19-year-old, she placed fifth in the 100m in Montreal. After missing the 1980 Olympics due to the U.S. boycott, Ashford finally reached the top of the podium at the 1984 Los Angeles Games, winning gold in the 100m with a new Olympic record of 10.97 seconds and anchoring the 4x100m relay to another gold. She repeated her relay success in Seoul (1988, gold), where she also won silver in the 100m, and capped her Olympic career in Barcelona 1992 with a third consecutive relay gold (1, 2, 3).
Ashfordʼs career was as notable for her comebacks from injuries as for her victories. In 1980, a quad injury sidelined her, but she rebounded by winning both sprints at the 1981 World Cup and reclaiming her spot atop world rankings. A devastating hamstring tear in the 1983 World Championships forced her out of the final, yet she recovered in time to triumph at the 1984 Olympics (2, 3, 4). Again, after hamstring trouble in 1987 kept her from competing at that yearʼs World Championships, she returned to win Olympic silver and another relay gold at the 1988 Seoul Games. Ashford also overcame the physical and mental demands of returning to elite form after the birth of her daughter in 1985, training herself and regaining world-class speed within a year. Her relentless drive and ability to push through setbacks set a powerful standard for perseverance in athletics (2, 5, 6).
Throughout her career, Ashford twice broke the 100m world record, running 10.76 in 1984—a mark that stood for years. She ran under 11 seconds more than 30 times, a testament to her speed and consistency (2). Ashfordʼs legacy as a five-time Olympic medalist is matched only by her reputation for overcoming adversity, inspiring generations of athletes with her courage, work ethic, and trailblazing excellence.
Tips & Tricks: Make Your Own Electrolyte Drink
Store-bought sports drinks are fine—but sometimes you want something cheaper, cleaner, or just a little fun to mix up!
Here’s a simple recipe for a homemade electrolyte drink you can whip up in minutes:
🧂 DIY Electrolyte Recipe
2 cups water
1 tbsp lemon juice (fresh or bottled)
1 tbsp honey or maple syrup
1/8 tsp salt (sea salt or Himalayan works best)
Optional: a splash of orange or cranberry juice for flavor + potassium boost
Stir well, pour over ice, and hydrate like a pro!
💡 Pro tip: Make a big batch and store it in the fridge for post-run recovery all week long.
Bandit Grand Prix
There’s a new race in the running world - The Bandit Grand Prix. An open 5k pre-lim with the top 70 finishers advancing to the Under the Lights 3k Finale. Racers completed 1km laps around Brooklyn Storehouse on and F1 inspired course. Sofia Camacho with took first place in the women’s finale with a time of 9:55. Yaseen Abdalla took the men’s race in 8:22.
From Evelyn Ashford’s lightning-fast Olympic legacy to fueling smart with your own electrolyte mix, this week was all about speed and staying strong. And if the Bandit Grand Prix is any indication, summer racing season is officially on. Keep hydrating, keep hustling, and I’ll see you next week with more stories and strategies from the running world!
