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Q&A: Make the most of your workouts by training like the athletes of Team USA

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Q&A: Make the most of your workouts by training like the athletes of Team USA

The past two weeks of Olympic competition in Paris have brought us amazing stories of athletic skill, speed, triumph and redemption.

Perhaps they’ve left you newly inspired to train for a 10K or win your weekend basketball league.

Even if you’re not destined to compete on a world stage, learning how to fuel your body and mind like some of the country’s Olympic and Paralympic athletes may help you boost your own game.

Frederick Richard helped the U.S. men’s gymnastics team win a bronze medal, their first Olympic hardware in 16 years. San Diegan Tate Carew finished fifth in the men’s skateboard park final, and swimmer Ali Truwit — who lost part of her leg in a shark attack last year — will hit the pool in the coming weeks.

All three told The Times about the habits that earned them their spots on Team USA. Their comments have been lightly edited for length and clarity.

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How do you psych yourself up to work out on days when you just aren’t feeling it?

Frederick Richard: I have been in the gym since I was about 4 years old. I’m there because I love it but even so, there are days when I’m a little less inspired. On those days, I try to remember that it is the process that I enjoy and trust, which keeps me focused.

Ali Truwit: Knowing the deeper meaning of what I’m doing and why is my source of mental toughness on the days I’m not feeling like practicing. Right now, that larger purpose for me is turning trauma into hope and showing the world what people with disabilities are capable of. It drives me forward, even when I’m feeling sad or exhausted or in pain.

Is it OK to skip warming up or cooling down if you’re short on time?

Tate Carew: I rarely go into skating without stretching or warming up in some way. I’d rather have a shorter session knowing that I am preventing petty injuries.

FR: The warm-up and cool-down is not something to miss. You have to take care of your body.

What do you eat when you need a quick nutrition boost?

TC: A peanut butter and jelly sandwich.

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FR: Celsius is my go-to drink when I need a little boost.

AT: I like to compete with a light stomach, so I like gluten-free pretzels or sometimes an apple. I love some mini Starbursts right before my race — a little sugar kick.

Do you have any tips about how to space out your meals and snacks?

FR: I definitely try not to eat too close to when I am going to bed.

TC: When I’m hungry, there is no such thing as a bad time to eat.

Any tips for staying properly hydrated? If you get sick of drinking water, is there anything you substitute instead?

AT: I carry a water bottle everywhere, all the time and try to just always be drinking. I also love Gatorade Zero!

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TC: Watermelon has been a great substitute for me if I don’t feel like drinking water.

How do you get over jet lag when you travel for competitions?

FR: We generally try to get to places a day or two prior to the competition so that we can adjust to the time and the surroundings. For the Olympics we got to France about a week in advance.

AT: The way to handle conditions that aren’t ideal is to have handled them many times before in your practices. Then you know and believe you can do well anyway.

If you have trouble falling asleep the night before a high-stakes competition, what do you do?

AT: I’ve learned to put habits in place — like warm showers, relaxing mantras and funny shows — that take my mind to a more peaceful place.

FR: I try not to get too stressed, which I can do if I keep the big picture in mind. Trusting in the process is the key for me. I did bring my own mattress to Paris though!

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Are there any mindfulness or meditation exercises that you find helpful?

TC: Whenever my mind feels extremely cluttered, I ask myself, “What problem do I have at this very moment?” Meaning, even if you are dealing with a lot in your home life, relationships, work, etc., what problems are you dealing with at that very moment?

AT: I love calm.com and Tamara Levitt! She has a very soothing voice, helpful big-picture insights, and breathwork. I also use progressive muscle relaxation as I’m trying to fall asleep, and I think that encourages the mind and body to let go.

How do you filter out distractions when it’s time to compete?

TC: I made my goals this year so clear that nothing would get in the way of me succeeding.

AT: I remind myself that work works and I’ve done the work. That helps a lot. One of the many reasons I train so hard is so that I can say that to myself before races.

I also just love racing so when I’m in a race, it’s often the only time of day for me that my mind is totally clear and focused.

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If you make a mistake in the middle of a competition, how do you move forward instead of dwelling on it?

FR: I know that gymnastics is a judged sport so perfection is difficult. I also know that everyone is going to have some mistakes.

TC: Everything happens for a reason. In a way, it’s motivating for me.

Are there any other tips you’d like to share?

AT: Focus on what you love about competing — the people, the places, the habits you’ve ingrained in yourself, the joys of the process — and the rewards will be there no matter what.

These comments have been lightly edited for length and clarity.

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Lyrids Meteor Shower: How to Watch, Peak Time and Weather Forecast

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Lyrids Meteor Shower: How to Watch, Peak Time and Weather Forecast

Our universe might be chock-full of cosmic wonder, but you can observe only a fraction of astronomical phenomena with the naked eye. Meteor showers, natural fireworks that streak brightly across the night sky, are one of them.

The latest observable meteor shower will be the Lyrids, which has been active since April 14 and is forecast to continue through April 30. The shower reaches its peak April 21 to 22, or Tuesday night into Wednesday morning.

According to NASA, the Lyrids are one of the oldest known meteor showers, and have been enjoyed by stargazers for nearly 3,000 years. Their bright, speedy streaks are caused by the dusty debris from a comet named Thatcher. They appear to spring from the constellation Lyra, which right now can be seen in the eastern sky at night in the Northern Hemisphere.

The moon will be about 27 percent full tonight, appearing as a thick crescent in the sky, according to the American Meteor Society.

To get a hint at when to best watch for the Lyrids, you can use this tool, which relies on data from the Global Meteor Network. It shows fireball activity levels in real time.

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And while you gaze at the heavens, keep an eye out for other stray meteors streaking across the night sky. Skywatchers are reporting that the amount of fireballs is double what is usually seen by this point in the year.

There is a chance you might see a meteor on any given night, but you are most likely to catch one during a shower. Meteor showers are caused by Earth passing through the rubble trailing a comet or asteroid as it swings around the sun. This debris, which can be as small as a grain of sand, leaves behind a glowing stream of light as it burns up in Earth’s atmosphere.

Meteor showers occur around the same time every year and can last for days or weeks. But there is only a small window when each shower is at its peak, which happens when Earth reaches the densest part of the cosmic debris. The peak is the best time to look for a shower. From our point of view on Earth, the meteors will appear to come from the same point in the sky.

The Perseid meteor shower, for example, peaks in mid-August from the constellation Perseus. The Geminids, which occur every December, radiate from the constellation Gemini.

Michelle Nichols, the director of public observing at the Adler Planetarium in Chicago, recommends forgoing the use of telescopes or binoculars while watching a meteor shower.

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“You just need your eyes and, ideally, a dark sky,” she said.

That’s because meteors can shoot across large swaths of the sky, so observing equipment can limit your field of view.

Some showers are strong enough to produce up to 100 streaks an hour, according to the American Meteor Society, though you probably won’t see that many.

“Almost everybody is under a light-polluted sky,” Ms. Nichols said. “You may think you’re under a dark sky, but in reality, even in a small town, you can have bright lights nearby.”

Planetariums, local astronomy clubs or even maps like this one can help you figure out where to go to escape excessive light. The best conditions for catching a meteor shower are a clear sky with no moon or cloud cover, sometime between midnight and sunrise. (Moonlight affects visibility in the same way as light pollution, washing out fainter sources of light in the sky.) Make sure to give your eyes at least 30 minutes to adjust to seeing in the dark.

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Ms. Nichols also recommends wearing layers, even during the summer. “You’re going to be sitting there for quite a while, watching,” she said. “It’s going to get chilly, even in August.”

Bring a cup of cocoa or tea for even more warmth. Then lie back, scan the sky and enjoy the show.

Storm systems sweep across the country in early spring, and some will be obscuring skies tonight. But there will still be plenty of areas with clear skies, particularly in parts of the central United States.

“The best spot is going to be in the Upper Midwest,” said Rich Bann, a meteorologist with the Weather Prediction Center.

Minnesota, Wisconsin and Iowa will offer especially good sky-viewing weather and a beach on the Great Lakes could be a nice spot to look up at the stars.

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But don’t expect to view the show from Chicago, as Illinois could see some thunderstorms. The weather will be better in the Northern and Central Plains, particularly the eastern Dakotas.

High, wispy clouds are expected over the Ohio and Tennessee Valleys and into parts of the Mid-Atlantic. But, Mr. Bann said, “you may be able to see some shooting stars through thin clouds.”

Clouds will be draped across much of the Southeast and the Northeast, though there could be some clearing in Florida, Georgia, the Carolinas and Virginia. Remember, the meteors could be visible all night long. If you look outside and see clouds, try again later.

Catching the spectacle will be challenging across much of the West, particularly from Washington into Northern California, where a storm system is bringing rain and snow. That system will move east overnight.

There are likely to be some pockets of clear skies at times across southern Nevada, northwest Arizona and southwest Utah, Mr. Bann said.

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Amy Graff contributed reporting.

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FBI probes cases of missing or dead scientists, including four from the L.A. area

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FBI probes cases of missing or dead scientists, including four from the L.A. area

Amid growing national security concerns, the FBI said Tuesday that it has launched a broad investigation in the deaths or disappearances of at least 10 scientists and staff connected to highly sensitive research, including four from the Los Angeles area.

“The FBI is spearheading the effort to look for connections into the missing and deceased scientists. We are working with the Department of Energy, Department of War, and with our state and state and local law enforcement partners to find answers,” the agency said in a statement.

The FBI’s announcement comes after the House Oversight Committee announced that it would investigate reports of the disappearance and deaths of the scientists, sending letters seeking information from the agencies involved in the federal inquiry as well as NASA, which owns the Jet Propulsion Laboratory in La Cañada Flintridge, where three of the missing or dead scientists worked.

“If the reports are accurate, these deaths and disappearances may represent a grave threat to U.S. national security and to U.S. personnel with access to scientific secrets,” Reps. James Comer (R-Ky.), chairman of the committee, and Eric Burlison (R-Mo.) wrote in the letters.

President Trump told reporters last week that he had been briefed on the missing and dead scientists, which he described as “pretty serious stuff.” He said at the time that he expected answers on whether the deaths were connected “in the next week and a half.”

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Michael David Hicks, who studied comets and asteroids at JPL, was the first of the scientists who disappeared or died. He died on July 30, 2023, at the age of 59. No cause of death was disclosed.

A year later, JPL physicist Frank Maiwald died at 61, with no cause of death disclosed.

Two other Los Angeles scientists are part of the string of deaths and disappearances.

On June 22, 2025, Monica Jacinto Reza, a materials scientist at JPL, disappeared while on a hike near Mt. Waterman in the San Gabriel Mountains.

On Feb. 16, Caltech astrophysicist Carl Grillmair was fatally shot on the porch of his Llano home. The Los Angeles County Sheriff’s department arrested Freddy Snyder, 29, in connection with the shooting. Snyder had been arrested in December on suspicion of trespassing on Grillmair’s property.

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Snyder has been charged with murder.

There is no evidence at this point that the deaths and disappearances, which occurred over a span of four years, are connected.

A spokesperson for NASA, which owns JPL, said in a statement on X that the agency is “coordinating and cooperating with the relevant agencies in relation to the missing scientists.

“At this time, nothing related to NASA indicates a national security threat,” agency spokesperson Bethany Stevens wrote. “The agency is committed to transparency and will provide more information as able.”

Representatives from Caltech, which manages JPL, did not immediately respond to a request for comment.

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What’s in a Name? For These Snails, Legal Protection

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What’s in a Name? For These Snails, Legal Protection

The sun had barely risen over the Pacific Ocean when a small motorboat carrying a team of Indigenous artisans and Mexican biologists dropped anchor in a rocky cove near Bahías de Huatulco.

Mauro Habacuc Avendaño Luis, one of the craftsmen, was the first to wade to shore. With an agility belying his age, he struck out over the boulders exposed by low tide. Crouching on a slippery ledge pounded by surf, he reached inside a crevice between two rocks. There, lodged among the urchins, was a snail with a knobby gray shell the size of a walnut. The sight might not dazzle tourists who travel here to see humpback whales, but for Mr. Avendaño, 85, these drab little mollusks represent a way of life.

Marine snails in the genus Plicopurpura are sacred to the Mixtec people of Pinotepa de Don Luis, a small town in southwestern Oaxaca. Men like Mr. Avendaño have been sustainably “milking” them for radiant purple dye for at least 1,500 years. The color suffuses Mixtec textiles and spiritual beliefs. Called tixinda, it symbolizes fertility and death, as well as mythic ties between lunar cycles, women and the sea.

The future of these traditions — and the fate of the snails — are uncertain. The mollusks are subject to intense poaching pressure despite federal protections intended to protect them. Fishermen break them (and the other mollusks they eat) open and sell the meat to local restaurants. Tourists who comb the beaches pluck snails off the rocks and toss them aside.

A severe earthquake in 2020 thrust formerly submerged parts of their habitat above sea level, fatally tossing other mollusks in the snail’s food web to the air, and making once inaccessible places more available to poachers.

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Decades ago, dense clusters of snails the size of doorknobs were easy to find, according to Mr. Avendaño. “Full of snails,” he said, sweeping a calloused, violet-stained hand across the coves. Now, most of the snails he finds are small, just over an inch, and yield only a few milliliters of dye.

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