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Ep 10 - Fueling the Run: Nutrition & Hydration
62 Plays2 months ago
What you eat and drink really matters if you want things to go well on race day. Whether you're new to running or been at it for a while, proper nutrition and hydration and be a tough part of training and race. In this episode, we break down the basics of nutrition and hydration in to plain english and share what to use, when we use it, and some suggestions to hopefully help you avoid some of rookie mistakes we made early on in our runDisney journey.
Have questions? You can always reach us at hello@ajanderika.com or connect with us on instagram @ajanderika, Thanks for being a part of the podcast with us!
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Transcript
Introduction to Race Day Nutrition
00:00:00
Speaker
What you eat and drink really matters if you want things to go well on race day.
00:00:04
Speaker
Let's dive into some best practices when it comes to nutrition and hydration.
00:00:17
Speaker
AJ, can you believe we've made it to the 10th episode of the podcast?
00:00:22
Speaker
Oh, did we really?
00:00:23
Speaker
Did you know that most podcasts don't last past episode seven?
00:00:26
Speaker
I did know that.
00:00:27
Speaker
Have I mentioned this to you?
00:00:29
Speaker
Very funny.
00:00:31
Speaker
You know I'm obsessed with how we're not failing at this yet.
00:00:36
Speaker
We have made it to episode 10.
00:00:37
Speaker
Yes.
00:00:37
Speaker
Thank you for pointing that out.
Listener Engagement and Feedback
00:00:39
Speaker
This is episode 10 and today we're talking nutrition and hydration, which might not be what you think it is.
00:00:45
Speaker
If you're new to running, nutrition might have a different definition than what you're thinking.
00:00:49
Speaker
I'm so excited to talk about that, you know, all that today.
00:00:52
Speaker
Last week was really fun, I thought.
00:00:53
Speaker
Oh yeah.
00:00:54
Speaker
A little show and tell with, you know, the gear we use and that didn't mean show and tell like show off, just like, hey, here's what's worked for us.
00:01:00
Speaker
Yeah.
00:01:01
Speaker
Same kind of thing today.
00:01:02
Speaker
is, you know what?
00:01:03
Speaker
This brand worked for us.
00:01:04
Speaker
We're not going to go into like, don't do this.
00:01:07
Speaker
Don't do this brand.
00:01:07
Speaker
This brand's awful.
00:01:08
Speaker
We're not going to do any of that.
00:01:10
Speaker
We're going to say, hey, of all the things we've tried and we've tried a lot, this is what has worked for us.
00:01:15
Speaker
As it relates to nutrition and hydration, a sneak peek, basically, it's the things you eat.
00:01:20
Speaker
It's the fuel.
00:01:21
Speaker
It's what you were going to use to get through your race fuel-wise.
00:01:27
Speaker
Erica, upcoming topics.
00:01:28
Speaker
Yes.
00:01:29
Speaker
What do we have coming up?
00:01:30
Speaker
We have things we've learned because of running and defining all of the run Disney words or just race words.
00:01:36
Speaker
Things like pacer, virtual queue, expo,
00:01:41
Speaker
Yeah, Mylar, gear check, all that thing.
00:01:44
Speaker
So that's two different episodes.
00:01:45
Speaker
Next week is the All the Things We've Learned, which by the way, I have a game.
00:01:48
Speaker
I'm developing a game for that.
00:01:50
Speaker
Yes.
00:01:50
Speaker
So we'll see how well that goes.
00:01:51
Speaker
Okay.
00:01:52
Speaker
You need a prize of some kind.
00:01:54
Speaker
Okay.
00:01:54
Speaker
Something I can win.
00:01:55
Speaker
And then the episode after that is the defining all the run Disney words.
00:02:00
Speaker
Right, right.
00:02:01
Speaker
You know, I showed up to my first run Disney race going, what is everybody talking about?
00:02:05
Speaker
Yeah.
00:02:05
Speaker
I don't know what gear check is.
00:02:07
Speaker
Right.
00:02:07
Speaker
Everyone keeps saying gear check.
00:02:08
Speaker
Right.
00:02:09
Speaker
And if you already know what that is, that's fine.
00:02:11
Speaker
But we're going to just clarify it.
00:02:12
Speaker
Yeah.
00:02:14
Speaker
Let's talk about reviews.
00:02:15
Speaker
So last week I said, if you leave us a review, I will send you stickers, which we've designed.
00:02:22
Speaker
There are three unique stickers.
00:02:23
Speaker
You leave us a review and prove it.
00:02:25
Speaker
Then I will send you some stickers.
00:02:27
Speaker
First person that emailed us said some nice things about the podcast.
00:02:32
Speaker
She listens on a podcast app that I can't see the review or whatever.
00:02:36
Speaker
I've never heard of the podcast app, which it's cool that the podcast apparently is on other stuff than Apple Podcasts.
00:02:41
Speaker
I didn't know it did that.
00:02:42
Speaker
So Kim was the first email that we got.
00:02:45
Speaker
And stickers are on the way, Kim.
00:02:47
Speaker
But she said some nice things.
00:02:48
Speaker
I thought since she didn't get to post the review like on Apple Podcasts, I thought it'd be worth reading some of her comments.
00:02:53
Speaker
Yeah, she's not a nice email.
00:02:54
Speaker
She just said, hey there, AJ and Erica.
00:02:56
Speaker
Wanted to say how much I'm enjoying your podcast from another runner who loves Run Disney.
00:03:01
Speaker
She shared about some of the races that she's done, some of the upcoming races that she wants to do.
00:03:05
Speaker
And she actually asked if we would be doing a episode on nutrition.
00:03:09
Speaker
So happy to say we're doing that today.
00:03:12
Speaker
This one's for you, Kim.
00:03:13
Speaker
Your stickers are in the mail, by the
Defining Nutrition in Running
00:03:15
Speaker
way.
00:03:15
Speaker
If you emailed us, by the way, and you asked for a sticker.
00:03:18
Speaker
So the deal was if you want a sticker, just send me your mailing address.
00:03:22
Speaker
I won't do anything with the mailing address.
00:03:23
Speaker
I won't put you on our Christmas card and distribution list.
00:03:28
Speaker
I won't send you anything other than the sticker.
00:03:31
Speaker
If you want a sticker, I'll send it to you, a podcast sticker.
00:03:33
Speaker
If you want three unique stickers, then you have to leave a review.
00:03:37
Speaker
That was what I said last week.
00:03:39
Speaker
Still applies.
00:03:40
Speaker
Email us at hello at AJ and Erica dot com.
00:03:43
Speaker
Erica's with a K. We'll send you some stickers.
00:03:45
Speaker
Yeah.
00:03:46
Speaker
I think they're cool.
00:03:46
Speaker
Yep.
00:03:47
Speaker
You want a sticker?
00:03:48
Speaker
Yes, I do want some stickers.
00:03:49
Speaker
I'll hook you up.
00:03:50
Speaker
I haven't even seen them yet.
00:03:52
Speaker
Oh, yeah.
00:03:52
Speaker
Sorry.
00:03:53
Speaker
It's okay.
00:03:53
Speaker
I'll leave a review.
00:03:55
Speaker
Hey, I know where you live.
00:03:57
Speaker
That's right.
00:03:58
Speaker
That's right.
00:03:59
Speaker
Eric and I are married, by the way, in case you didn't pick that up.
00:04:02
Speaker
Let's dive into this topic.
00:04:03
Speaker
Today's nutrition and hydration.
00:04:05
Speaker
We've got to clarify the definition of what nutrition is and all this stuff, but let's put some disclaimers on this.
00:04:09
Speaker
Totally.
00:04:10
Speaker
Just to make sure people don't think we're experts or sponsored or anything like that.
00:04:16
Speaker
Let's talk about that.
00:04:17
Speaker
So first of all, just know that these things we're about to talk about are things that we have had good experience with.
00:04:23
Speaker
Emphasis on we.
00:04:26
Speaker
I'm not saying that you have to use this product.
00:04:28
Speaker
Like, absolutely not.
00:04:30
Speaker
I'm just telling you we've had good experience with it.
00:04:32
Speaker
Yeah.
00:04:33
Speaker
Everyone's different.
00:04:34
Speaker
So this is just what works for us.
00:04:36
Speaker
You try what works good for you.
00:04:38
Speaker
Yep.
00:04:38
Speaker
Absolutely.
00:04:39
Speaker
And don't consider this health or nutrition advice, medical advice, any of that.
00:04:42
Speaker
We are not licensed or qualified in any way.
00:04:45
Speaker
A lot of times I'm going to pretend like I know what I'm talking about when I talk about like grams of protein or whatever.
00:04:51
Speaker
I don't.
00:04:51
Speaker
Like I'm an average normal everyday runner.
00:04:54
Speaker
Right.
00:04:55
Speaker
So just take this as like a, oh, well maybe I'll try that because AJ said he liked the taste of it or whatever.
00:05:01
Speaker
Yeah.
00:05:01
Speaker
And when you do this, definitely try this out at home.
00:05:05
Speaker
So all your hydration, your nutrition, don't try anything new on race day.
00:05:10
Speaker
No, that will backfire.
00:05:11
Speaker
Absolutely not.
00:05:12
Speaker
The good thing about having so many training runs is you have a lot of opportunity to try this stuff, which is good.
00:05:17
Speaker
And then we said this last week, too.
00:05:18
Speaker
We're not sponsored in any way.
00:05:19
Speaker
No one's paying us to say any of this stuff.
00:05:21
Speaker
Although after last week's episode, I feel like Brooks should definitely hire you as one of their ambassadors.
00:05:27
Speaker
Yeah, I did have quite a few Brooks items on my list.
00:05:29
Speaker
You did.
00:05:30
Speaker
If you haven't listened to last week's episode, we went through all the gear we use.
00:05:34
Speaker
And yeah, Brooks did come out representing pretty hot.
00:05:37
Speaker
Like 90% of your stuff was for Brooks.
00:05:38
Speaker
Uh-huh.
00:05:39
Speaker
They did.
00:05:40
Speaker
Well, it works for me.
00:05:41
Speaker
It does.
00:05:41
Speaker
Yeah, we're going to need to talk to them about some endorsement deals.
00:05:44
Speaker
Okay, let's dive into nutrition.
00:05:46
Speaker
I want to define nutrition because I think the word nutrition in like the English language has a different definition than what it has to do with running.
00:05:56
Speaker
For sure.
00:05:56
Speaker
So this is not like general diet, right?
00:06:00
Speaker
In distance running, nutrition isn't about your just diet.
00:06:02
Speaker
It's about what you take in to maintain your energy levels for endurance and speed and recovery.
00:06:09
Speaker
I think one way I like to think of it is like it's literally fuel for my run.
00:06:14
Speaker
It's gas.
00:06:15
Speaker
Right.
00:06:15
Speaker
Like I don't know if that's a perfect metaphor, but like you don't want to go on a road trip with a quartered full tank or an empty tank.
00:06:24
Speaker
Right, right, right.
00:06:24
Speaker
You know, you want a full tank so you can go as long and far as possible and then you refill that tank before you need it.
00:06:31
Speaker
Right.
00:06:32
Speaker
You don't want to be on the side of the road.
00:06:33
Speaker
Right.
Hydration Strategies for Runners
00:06:34
Speaker
Needing gas.
00:06:34
Speaker
Yeah.
00:06:35
Speaker
That's at least the way I think of it.
00:06:37
Speaker
Any other thoughts on what nutrition is or isn't before we dive into the things we use?
00:06:41
Speaker
Yeah.
00:06:41
Speaker
So nutrition is definitely proactive work.
00:06:43
Speaker
Like you said, this is what you're doing before and during the run to help you make it all the way to the end.
00:06:49
Speaker
That's right.
00:06:49
Speaker
It's literally, as you're going to learn here, it's carbohydrates mostly is what you're burning.
00:06:55
Speaker
And you want to burn carbohydrates.
00:06:57
Speaker
You don't want to go into your fat stores and your muscle, all that, whatever.
00:07:02
Speaker
As much as we'd all love to lose weight by running.
00:07:04
Speaker
That's if you're going to do long distance marathon or half marathon type work.
00:07:10
Speaker
This isn't really I don't think this is not a time to lose weight.
00:07:13
Speaker
I mean, it's a benefit.
00:07:14
Speaker
I've lost a lot of weight because of running.
00:07:16
Speaker
Right.
00:07:17
Speaker
Right.
00:07:17
Speaker
Right.
00:07:17
Speaker
That came from changing my diet.
00:07:19
Speaker
Mm hmm.
00:07:20
Speaker
Again, not nutrition, like my everyday diet and exercise.
00:07:25
Speaker
But I didn't go out for a long run to burn, to lose three pounds today.
00:07:31
Speaker
That's not good.
00:07:32
Speaker
You actually, when you were trying to last a long time on a run, you're burning carbohydrates in a good way.
00:07:37
Speaker
Yeah.
00:07:38
Speaker
Okay.
00:07:38
Speaker
Let's dive into things that we like and use.
00:07:43
Speaker
I've just put a whole list together in no specific order.
00:07:45
Speaker
Perfect.
00:07:45
Speaker
Let's just alternate.
00:07:46
Speaker
Okay.
00:07:46
Speaker
Sounds good.
00:07:47
Speaker
And, and again, we'll define it in a minute.
00:07:50
Speaker
We'll tell you how we use it on race day or in our training runs.
00:07:53
Speaker
Like, you know, like this is when we take this and whatever we'll do that.
00:07:57
Speaker
But right now let's just talk about products that have worked for us.
00:08:00
Speaker
Yeah, totally.
00:08:01
Speaker
Go for it.
00:08:01
Speaker
So I will start with my electrolyte mix.
00:08:04
Speaker
I like one actually from Aldi.
00:08:05
Speaker
It's called pure aqua and passion fruit is my favorite flavor.
00:08:09
Speaker
I drink a lot of water, about a hundred ounces a day.
00:08:12
Speaker
When I go out for a run, I also sweat a lot and especially here in the summer.
00:08:15
Speaker
So, um, you need to replace those electrolytes that you're going to lose when you go for your run.
00:08:20
Speaker
First of all, if you don't have an Aldi, Aldi is a grocery store where we live.
00:08:23
Speaker
I think it's a national brand.
00:08:24
Speaker
It is.
00:08:25
Speaker
But essentially, it's a powder mix, right, that you put into your water, and it gives you electrolytes, right?
00:08:31
Speaker
Gatorade has electrolytes in it.
00:08:33
Speaker
You can do Gatorade if Gatorade works for you.
00:08:35
Speaker
You found that this Aldi Pure Aqua works for you.
00:08:38
Speaker
Yep.
00:08:39
Speaker
Mine is called Zip Fizz.
00:08:41
Speaker
And it's, again, it's a little powder.
00:08:43
Speaker
You put in your 12 or 16 ounces of water, shake it up, and you drink that.
00:08:47
Speaker
I buy mine on Amazon.
00:08:49
Speaker
I don't know that you can buy it in a regular grocery store.
00:08:51
Speaker
Maybe you can.
00:08:52
Speaker
You can get it at Costco.
00:08:54
Speaker
Oh, okay.
00:08:54
Speaker
Yeah.
00:08:55
Speaker
Well, you can get it at Costco.
00:08:57
Speaker
I buy it on Amazon in like a 20 pack or something like that.
00:09:00
Speaker
I buy multiple flavors at one time.
00:09:02
Speaker
You drink
Fueling with Specialized Products
00:09:03
Speaker
this as well?
00:09:03
Speaker
Yeah.
00:09:03
Speaker
I like the pina colada.
00:09:05
Speaker
I can't drink it right before I run because it does make me have to pee.
00:09:09
Speaker
It makes me have to pee too.
00:09:10
Speaker
Yeah.
00:09:10
Speaker
Yeah.
00:09:11
Speaker
Does your other one, your Pure Aqua make it?
00:09:14
Speaker
Not as much.
00:09:15
Speaker
Yeah.
00:09:15
Speaker
No.
00:09:16
Speaker
That's weird.
00:09:17
Speaker
The Zip Fizz, it's got like... I think it's the Fizz in the Zip Fizz that makes me have to go.
00:09:21
Speaker
It's kind of got like a carbonated vibe.
00:09:23
Speaker
Yeah.
00:09:24
Speaker
I think it's why I like it.
00:09:25
Speaker
Yeah.
00:09:25
Speaker
But it's got like...
00:09:27
Speaker
zero sugar, B12, the electrolytes.
00:09:31
Speaker
It also is an energy boost.
00:09:33
Speaker
So it must have some sort of different formula.
00:09:36
Speaker
I don't drink coffee.
00:09:37
Speaker
It's like my coffee.
00:09:39
Speaker
Even on a day that I'm not running, I like the Zipfizz.
00:09:41
Speaker
Orange cream soda or creamsicle.
00:09:46
Speaker
That flavor, I love it.
00:09:47
Speaker
They also have grape and pomegranate.
00:09:49
Speaker
I don't know.
00:09:50
Speaker
Next, it looks like we're still on the hydration situation.
00:09:54
Speaker
So because I don't like to drink a lot of water before or during a run.
00:09:58
Speaker
I mean, I still do.
00:09:58
Speaker
Why not?
00:09:59
Speaker
Because I have to go to the bathroom.
00:10:00
Speaker
Oh, got it.
00:10:01
Speaker
So I will use the salt stick tabs.
00:10:03
Speaker
They're called salt stick chews.
00:10:05
Speaker
There's nothing chewable about them.
00:10:06
Speaker
It's literally like...
00:10:08
Speaker
It's like a little chalk puck.
00:10:09
Speaker
Yeah, chalk.
00:10:10
Speaker
That's a great way to describe it.
00:10:11
Speaker
It looks like an Altoid.
00:10:12
Speaker
Yeah, an Altoid, yes.
00:10:13
Speaker
Only made of salt.
00:10:14
Speaker
And so you just chew that.
00:10:15
Speaker
You're supposed to take two every 20 minutes or so.
00:10:19
Speaker
And so I will use those.
00:10:20
Speaker
What are they trying to do?
00:10:22
Speaker
What is it accomplish?
00:10:23
Speaker
Oh, you said salt.
00:10:24
Speaker
Yeah, yeah.
00:10:25
Speaker
So it's refueling your body with those electrolytes that you're losing when you sweat.
00:10:29
Speaker
Perfect.
00:10:30
Speaker
And you'll do that instead of water?
00:10:32
Speaker
Yeah.
00:10:33
Speaker
So for like every four water stations on the race course, I'll maybe drink water.
00:10:38
Speaker
Well, I like to drink water and Gatorade at one station.
00:10:41
Speaker
And then like the next two stations, I'll skip the water and I'll just do a salt tab.
00:10:44
Speaker
Okay.
00:10:45
Speaker
Yeah.
00:10:46
Speaker
And that's because you don't want to pee so much.
00:10:48
Speaker
Right.
00:10:48
Speaker
Or I'll wait till I know that there's a bathroom coming up like in the park and then I'll drink water right before that.
00:10:54
Speaker
Perfect.
00:10:55
Speaker
Yeah.
00:10:56
Speaker
I do those as well.
00:10:56
Speaker
I usually have my salt tabs or whatever after I fuel.
00:11:00
Speaker
So I fuel every 30 minutes, generally speaking.
00:11:03
Speaker
And we're about to talk about all this stuff, but when I have my fuel, I usually will do my salt tabs at the same time.
00:11:08
Speaker
We'll talk about that in just a second.
00:11:11
Speaker
This brand, we're about to describe three things from this brand.
00:11:13
Speaker
This is where we should get that endorsement deal, right?
00:11:15
Speaker
Because we're going to knock out a few here.
00:11:17
Speaker
Honey Stinger is a brand that I first learned about through Run Disney because they put a Honey Stinger waffle, a soup waffle, in
00:11:25
Speaker
In the runner's box that you get or the finisher box, what do they call it?
00:11:28
Speaker
Snack box at the end of the race.
00:11:30
Speaker
You get a box with a bunch of snacks in it, you know?
00:11:33
Speaker
And that's where I learned about the honey stinger was from that.
00:11:35
Speaker
They put a waffle in there.
00:11:36
Speaker
I love the waffles.
00:11:37
Speaker
They're really good.
00:11:39
Speaker
It's like the size of a compact disc.
00:11:43
Speaker
You know, if you younger folks don't know what that is, ask your parents.
00:11:46
Speaker
It's like 30 grams of carbs, which is a lot for one moment for me.
00:11:53
Speaker
So I'll usually split it in half.
00:11:54
Speaker
So I'll be running 30 minutes into my race.
00:11:57
Speaker
I will break that in half or I've already broken it in half.
00:11:59
Speaker
I'll eat half a waffle and then keep going.
00:12:02
Speaker
Vanilla is the jam.
00:12:04
Speaker
That is my flavor.
00:12:05
Speaker
That is very good.
00:12:06
Speaker
Caramel is good.
00:12:07
Speaker
I feel like vanilla is the most like...
00:12:09
Speaker
Yeah, here's a nice treat.
00:12:11
Speaker
Whereas the caramel, the cookies and cream, especially, it's like, hope you like caramel.
00:12:15
Speaker
Bam!
00:12:16
Speaker
Here's a bunch of flavor.
00:12:19
Speaker
They all sit well with my stomach.
00:12:21
Speaker
I don't have a problem with that, but sometimes you're a little more muted, so I like the vanilla.
00:12:24
Speaker
What's your favorite?
00:12:26
Speaker
Of the waffles?
00:12:27
Speaker
The waffles, yeah.
00:12:28
Speaker
Vanilla is probably my favorite.
00:12:30
Speaker
And then for a sweet treat, next would be the cookies and cream.
00:12:34
Speaker
I like that.
00:12:35
Speaker
They're not messy, which I do like that about that.
00:12:37
Speaker
They're a little bigger to carry, but they're not messy, which is unfortunately the downside of the next product.
00:12:43
Speaker
That's what I was literally just going to say.
00:12:44
Speaker
But the next product is still effective and helpful.
00:12:46
Speaker
Yes, absolutely.
00:12:47
Speaker
So the one that I will use a good bit is the Honey Stinger Gels.
00:12:51
Speaker
This has the consistency of honey.
00:12:54
Speaker
So you're going to tear off the top of the little packet and you're going to squish it into your mouth while you're running.
00:13:01
Speaker
You do it all in one fell swoop, I think.
00:13:04
Speaker
Yeah.
00:13:04
Speaker
That's like a tube of toothpaste.
00:13:05
Speaker
I just squeeze it.
00:13:06
Speaker
I can do that with the ones we're going to talk about in, in a few minutes, but these I have to do like in two or three passes just because it's very sweet.
00:13:15
Speaker
Like you were saying, you do not want to get this on your hands.
00:13:17
Speaker
It will stick on you for the rest of the race.
00:13:20
Speaker
It's disgusting.
00:13:21
Speaker
I opt for the waffles generally because they're easy.
00:13:24
Speaker
Yeah.
00:13:24
Speaker
And this is, once you get your hands sticky with this thing, it's
00:13:28
Speaker
It's about the same carbs, right?
00:13:29
Speaker
So it's about 30 grams in one of these.
00:13:32
Speaker
So the waffle and the gel give you about the same impact.
00:13:36
Speaker
The thing is, it's easier to carry the gel.
00:13:38
Speaker
It's been engineered and designed to fit in this tiny little plastic thing and it just squeezes it out.
00:13:44
Speaker
Whereas the waffle, I said, it's like a mini disc.
00:13:48
Speaker
You've got to find somewhere to put it.
00:13:49
Speaker
I like the gels for like if I'm really tired, like if I've had a really long, like the mile that I'm in, it's been hard and I need like a hit of sugar.
00:13:58
Speaker
Like that's what I feel like the gels are really good for.
00:14:00
Speaker
Yep.
00:14:01
Speaker
The gels you need to chase with some water.
00:14:03
Speaker
For sure.
00:14:03
Speaker
And they give you a heads up.
00:14:04
Speaker
The waffles sound kind of the same thing too, is it's a lot of, I guess sugar is the right word.
00:14:09
Speaker
It's a lot at once.
00:14:10
Speaker
Yeah.
00:14:10
Speaker
And your body's going to need some water to help process that.
00:14:14
Speaker
Right.
00:14:14
Speaker
Otherwise you might get like...
00:14:16
Speaker
not sugar crash, I don't know if that's the right word, but like maybe you feel it if you don't chase it with some water or something to drink.
00:14:25
Speaker
Goo is a very common gel, especially among new runners.
00:14:32
Speaker
We did not find that the goo worked very well for us.
00:14:36
Speaker
No matter the flavor, always made me just feel a little ugh.
00:14:39
Speaker
And so we started doing the honey stinger gels instead.
00:14:42
Speaker
Yeah.
00:14:42
Speaker
It gives you the hit that you need, but it also gave me a stomach ache.
00:14:46
Speaker
And you don't want to keep running.
00:14:47
Speaker
Every flavor I tried, it never just sat perfectly with me.
00:14:51
Speaker
The Honey Stinger, as long as you chase it with some water, I'm good.
00:14:54
Speaker
Yeah.
00:14:56
Speaker
Okay.
00:14:56
Speaker
Honey Stinger makes one other product that I don't usually carry on the course, but it might be like a pre-run snack or a post-run snack.
00:15:02
Speaker
And that is their protein bar.
00:15:04
Speaker
It's super good.
00:15:05
Speaker
They have one called like the nut and seed bar.
00:15:08
Speaker
They have multiple flavors, but this one tastes like a payday.
00:15:11
Speaker
Yum.
00:15:12
Speaker
It's so good.
00:15:13
Speaker
I love that one.
00:15:13
Speaker
It's super good.
00:15:15
Speaker
Again, imagine a protein bar.
00:15:16
Speaker
It's the same shape, same effect, everything.
00:15:18
Speaker
If I don't have access to one of those, like if I'm traveling or something like that, a kind bar kind of does the same vibe.
00:15:25
Speaker
Yeah, totally.
00:15:25
Speaker
Nuts and chocolate and things like that.
00:15:28
Speaker
Yeah.
00:15:28
Speaker
That's it for the honey stinger.
00:15:29
Speaker
We're done with the promoting honey stinger.
00:15:31
Speaker
Let's move on to what's next.
00:15:33
Speaker
Yes.
00:15:34
Speaker
Cliff blocks.
00:15:35
Speaker
So this is a new thing.
00:15:36
Speaker
I've never tried it.
00:15:37
Speaker
Yeah.
00:15:37
Speaker
Yeah.
00:15:37
Speaker
So our neighbor told us about these.
00:15:39
Speaker
I don't know like a better way to describe, except that it feels like a super Mario, like a, what do you call it?
00:15:45
Speaker
Like a power up or whatever, you know, when he's like, yeah, like I chew one and I'm like, let's do this next mile.
00:15:51
Speaker
Like I'm just like, I have tons of energy and speed and,
00:15:55
Speaker
So you feel the impact instantly?
00:15:56
Speaker
I do, yeah.
00:15:58
Speaker
And I feel like it lasts for about a mile, and then I need to take another one.
00:16:02
Speaker
So do you do it every mile then?
00:16:05
Speaker
No, not necessarily.
00:16:06
Speaker
We do gummy bears, which we'll talk about later, but I will maybe alternate.
00:16:10
Speaker
Is this an emergency boost?
00:16:12
Speaker
Describe me.
00:16:13
Speaker
Where are you fitting this in?
00:16:15
Speaker
Yeah, that's a good way to describe it.
00:16:16
Speaker
Yeah.
00:16:17
Speaker
Again, if I'm really tired or...
00:16:19
Speaker
It sounds like the, in Gone in, not Gone in 60 Seconds, Fast and the Furious.
00:16:23
Speaker
Fast and the Furious, yeah.
00:16:24
Speaker
When they hit the NOS button.
00:16:26
Speaker
It's exactly what it feels like to me.
00:16:27
Speaker
It's like, whoa!
00:16:29
Speaker
Yeah.
00:16:29
Speaker
Okay.
00:16:30
Speaker
Yep, that's what it does for me.
00:16:31
Speaker
Yep.
00:16:32
Speaker
Okay, cool.
00:16:33
Speaker
Anything else about Clif Blocks?
00:16:34
Speaker
Grape is my favorite flavor.
00:16:36
Speaker
Grape is your favorite.
00:16:36
Speaker
They also have like a sour apple.
00:16:39
Speaker
And that's good?
00:16:39
Speaker
Yeah, that's good.
00:16:40
Speaker
I've never tried it.
00:16:40
Speaker
I just, I have no reason.
00:16:41
Speaker
I just need to try it.
00:16:42
Speaker
You should try them sometime.
00:16:43
Speaker
They're fun.
00:16:44
Speaker
Okay, great.
00:16:45
Speaker
Let's move on to another product.
00:16:47
Speaker
We like multiple things from them.
00:16:49
Speaker
And this is the most expensive.
00:16:51
Speaker
Morton.
00:16:52
Speaker
M-A-U-R-T-E-N.
00:16:55
Speaker
I think it's Morton is how you pronounce it.
00:16:56
Speaker
I've heard it multiple different ways.
00:16:58
Speaker
This is like really engineered and geared towards elite athletes.
00:17:02
Speaker
Yeah.
00:17:03
Speaker
So I think that's why it's so expensive.
00:17:04
Speaker
It has a lot of benefits and you're going to pay for it.
00:17:08
Speaker
Yeah.
00:17:08
Speaker
No, I don't mean pay for it.
00:17:09
Speaker
I mean like financially it's going to cost you a lot.
00:17:12
Speaker
Right, it's going to cost you money.
00:17:13
Speaker
The drink mix is something that we both do.
00:17:16
Speaker
I think you can take it during a run.
00:17:17
Speaker
I've never had it during a run.
00:17:19
Speaker
I've always had it before a run.
00:17:20
Speaker
It's like depending on the variety you get, I do the 40 gram version.
00:17:26
Speaker
I think it's called the Morton Mix Drink Mix 160.
00:17:28
Speaker
They make a 320, which I think is your...
00:17:31
Speaker
I do that for a marathon, yeah.
00:17:33
Speaker
Yeah, you get like double the carbs or something, which is good because, you know, you're loading up.
00:17:38
Speaker
Right.
00:17:39
Speaker
I basically put it in a big thing of water.
00:17:42
Speaker
It's more than a water bottle.
00:17:43
Speaker
I will say that.
00:17:44
Speaker
Yeah.
00:17:44
Speaker
You need a lot of water for this.
00:17:46
Speaker
It's on the instructions of how much.
00:17:48
Speaker
And then I basically shake that up and I drink that before I run.
00:17:52
Speaker
We have learned a trick to make this more tolerable because let me just say this drink mix is... So interesting.
00:17:57
Speaker
Nasty.
00:17:58
Speaker
Nasty.
00:17:58
Speaker
I mean, it's disgusting.
00:18:00
Speaker
I can't, by itself, without the little hack I'm about to tell you, is I can't even get it up to my nose.
00:18:05
Speaker
Right.
00:18:06
Speaker
I've actually, and I don't have a gag reflex in general.
00:18:09
Speaker
I'm the one that usually cleaned up the kids' throw up when they were little.
00:18:12
Speaker
Of course.
00:18:12
Speaker
You know, and you couldn't do that.
00:18:13
Speaker
I could handle that just fine.
00:18:15
Speaker
You know what I mean?
00:18:16
Speaker
The port-a-potty smell doesn't mess me up too bad.
00:18:18
Speaker
This drink mix gets up to my nose, and I go, you know, like I'm like, no, no, no, no.
00:18:23
Speaker
And so I don't know why it's so gross.
00:18:26
Speaker
You'd think they'd come up with a better way.
00:18:28
Speaker
It's the smell and the texture.
00:18:29
Speaker
It's a little gritty.
00:18:30
Speaker
It's so nasty, but we like to add a zip fizz to this.
00:18:33
Speaker
Yep.
00:18:34
Speaker
Yep.
00:18:34
Speaker
Zip fizz are very flavorful, so it cuts that down.
00:18:37
Speaker
Right, yeah.
00:18:37
Speaker
I'm still over there like chug, chug, chug, chug.
00:18:40
Speaker
Get this thing done.
00:18:42
Speaker
Yeah, yeah.
00:18:42
Speaker
But it works really well for a long run.
00:18:45
Speaker
It does.
00:18:45
Speaker
It gives you a ton of carbs and fuel for your run.
00:18:49
Speaker
I've always done it pre-run.
00:18:50
Speaker
I've never done it during a race.
00:18:51
Speaker
Yeah, I can't imagine doing it during a race.
00:18:53
Speaker
Yep.
00:18:54
Speaker
It's very effective.
00:18:55
Speaker
That's the Morton drink mix.
00:18:56
Speaker
Erica, you want to talk about Morton gels?
00:18:58
Speaker
Yes.
00:18:58
Speaker
So they have a variety of gels.
00:19:00
Speaker
They have some with caffeine and some without.
00:19:03
Speaker
The consistency of these is going to be different than the Goose or the Honey Stinger gels.
00:19:08
Speaker
This is like a scoop of jelly out of a container without the flavor.
00:19:16
Speaker
It's clear.
00:19:16
Speaker
It's clear and it has that same consistency as jelly.
00:19:19
Speaker
Yep.
00:19:20
Speaker
Or gel, like hair gel.
00:19:22
Speaker
But it just doesn't... Or you know like those ice packs that you put on that are clear?
00:19:27
Speaker
Yeah, like an emergency ice pack thing.
00:19:30
Speaker
I imagine if you cut one of those open, that's what this would look and taste like.
00:19:32
Speaker
Yeah, yeah, yeah, yeah.
00:19:34
Speaker
The first time I used one, I spit it out because I thought it had gone bad or something was wrong with it.
00:19:38
Speaker
But it wasn't gross.
00:19:39
Speaker
No, it was just... It was just wrong.
00:19:41
Speaker
Yeah, like you just have to...
00:19:44
Speaker
Jelly.
00:19:44
Speaker
I don't know how else to describe it, except that's get your mouth ready for jelly, but with no flavor.
00:19:48
Speaker
Yeah, it's not grape.
00:19:49
Speaker
It's not strawberries.
00:19:50
Speaker
Well, I say no flavor.
00:19:51
Speaker
The caffeine one's disgusting.
00:19:53
Speaker
That tastes like coffee grinds.
00:19:54
Speaker
I actually don't usually drink the caffeine or have the caffeine one.
00:19:56
Speaker
And I like coffee, but it's nasty.
00:19:58
Speaker
It tastes like coffee.
00:20:00
Speaker
But not in a good way.
00:20:01
Speaker
But it works really great, especially if you're tired.
00:20:05
Speaker
Why would someone want the caffeine version versus the non-version, the regular one?
00:20:09
Speaker
Yeah.
00:20:09
Speaker
So I would say when you're like halfway through your long race or your long run on Saturday or something like, and your body's tired and nothing else has really seemed to work yet.
00:20:19
Speaker
Try the caffeine one.
00:20:20
Speaker
It'll give you that boost.
00:20:21
Speaker
The gel will give you 25 grams of carbs.
00:20:23
Speaker
The caffeine will give you the caffeine version.
00:20:26
Speaker
We'll give you 25 grams of carbs and a cup of coffee.
00:20:29
Speaker
Yeah.
00:20:29
Speaker
Right.
00:20:30
Speaker
Like, I think that's the goal is like, if you get boosted by coffee, this is, that's exactly what this is doing.
00:20:36
Speaker
The last thing on Morton products, they make a solid.
00:20:39
Speaker
It's like a protein bar.
00:20:40
Speaker
It looks like a protein bar, same shape, all that, whatever.
00:20:42
Speaker
It's 40 grams of carbs.
00:20:45
Speaker
So it's a lot, but it's perforated down the middle, which is kind of weird.
00:20:49
Speaker
I break it in half.
00:20:50
Speaker
I do half of it at one point in the race, the other half at the other point in the race.
00:20:53
Speaker
It's 20 grams each time.
00:20:55
Speaker
That's perfect for me.
00:20:56
Speaker
Yeah.
00:20:58
Speaker
Oh, you have a comment about your solid?
00:20:59
Speaker
No, I forgot to say something about the gels.
00:21:01
Speaker
The reason why the Mortons work really well is because you don't have to drink any water after you've had it.
00:21:05
Speaker
That's huge.
00:21:06
Speaker
We should start this whole section over.
00:21:07
Speaker
The whole reason they're so expensive is because you don't have to chase it with water.
00:21:11
Speaker
They're hydrogels.
00:21:14
Speaker
They're infused with whatever technology you need.
00:21:17
Speaker
Yes, absolutely.
00:21:18
Speaker
That's so important.
00:21:19
Speaker
That's like the main reason why we use them.
00:21:20
Speaker
I'm sorry.
00:21:21
Speaker
Like we failed you by not telling you that in the beginning.
00:21:24
Speaker
That's why you would choose the Morton gel over the Honey Stinger.
00:21:28
Speaker
Any other gel, really.
00:21:29
Speaker
I think they're the only ones with this technology in it.
00:21:31
Speaker
I think it might be patented to them or whatever.
00:21:33
Speaker
Also, so let's say that Honey Stinger gel is $2 or $2.50.
00:21:36
Speaker
These gels are $4.
00:21:39
Speaker
$4.50 or $5.
00:21:40
Speaker
So that's why you're paying for it is now
Non-Specialized Food Options for Running
00:21:44
Speaker
like for someone like me going for a PR and a half marathon and running my hardest and booking it.
00:21:50
Speaker
I don't have time to stop at the water station or the bathroom.
00:21:54
Speaker
And so this is a hit of all the carbs, sugar, whatever it is in there.
00:22:00
Speaker
And I don't have to chase it with water because it's got the electrolyte, hydro, whatever in it.
00:22:04
Speaker
Right, right, right, right.
00:22:05
Speaker
I'm so glad you said that, Erica.
00:22:06
Speaker
Yeah, we forgot to mention that.
00:22:08
Speaker
Yeah, the Morton solid does not have that in it.
00:22:11
Speaker
You got to chase that with some water.
00:22:12
Speaker
Again, this is like straight food.
00:22:14
Speaker
Yeah.
00:22:14
Speaker
But it's very effective.
00:22:15
Speaker
Yes.
00:22:15
Speaker
You need to get some carbs in there.
00:22:17
Speaker
That is what it is.
00:22:18
Speaker
Okay, so that's all like running stuff.
00:22:20
Speaker
You got to go to the running store or Amazon, you know, somewhere to get running related products.
00:22:24
Speaker
Right.
00:22:24
Speaker
The next few things are things that you could go to Kroger, Safeway, whatever your grocery store is and buy these things.
00:22:32
Speaker
And they're effective.
00:22:33
Speaker
Yeah, totally.
00:22:34
Speaker
Maybe not as effective, but they work.
00:22:36
Speaker
Yeah.
00:22:36
Speaker
What are they?
00:22:37
Speaker
So one of the things I like is the Jiffy peanut butter pouch.
00:22:40
Speaker
So imagine like a little applesauce squeezer that you see like a little kid with, which those are also good for running.
00:22:46
Speaker
Yeah, little go-go squeeze things.
00:22:47
Speaker
Yeah, yeah.
00:22:48
Speaker
Jiffy has a peanut butter pouch.
00:22:49
Speaker
Yeah.
00:22:51
Speaker
It's not too big.
00:22:52
Speaker
I mean, it's bigger than a gel, but like sometimes I'll put that in my backpack and then just like take a squeeze every little bit.
00:22:58
Speaker
So why would you buy that instead of a jar of peanut butter?
00:23:01
Speaker
what am I going to like pull over on the race course and like pull out my little knife or spoon and like screw the lid back on, put it back in my backpack?
00:23:08
Speaker
No, I mean like this is easy access.
00:23:11
Speaker
You can literally squeeze it and eat it while you're running.
00:23:14
Speaker
Also honey, which you can buy in little individual packets.
00:23:17
Speaker
Those work great.
00:23:18
Speaker
Gives you the same kind of thing without having to spend money.
00:23:21
Speaker
All the products we've described are all packaged to take on a run.
00:23:25
Speaker
Right.
00:23:25
Speaker
They've been engineered and whatever, research and development to get it as small and light as possible with the most amount of impact.
00:23:32
Speaker
Yeah.
00:23:32
Speaker
Right.
00:23:32
Speaker
So some of these grocery store items aren't like that.
00:23:34
Speaker
Right.
00:23:35
Speaker
They're meant, you know, maybe put it in a lunchbox, but not if you only have one tiny pocket on your hip.
00:23:41
Speaker
Right.
00:23:41
Speaker
That's why you would carry a gel.
00:23:43
Speaker
Yeah.
00:23:43
Speaker
Okay, peanut butter works good for you.
00:23:45
Speaker
The honey is a great suggestion.
00:23:46
Speaker
I like graham crackers.
00:23:47
Speaker
Not as easy to carry, but I'll break it into fourths, put it in a Ziploc bag.
00:23:51
Speaker
Not a ton of carbs, not a ton of fuel, you know, like an energy source.
00:23:55
Speaker
But I carry graham crackers for two reasons.
00:23:59
Speaker
One, if I just need something light and flavor-ish-less, you know, that my stomach's just needing something bland.
00:24:06
Speaker
Pretzels are another one I'll do that with.
00:24:08
Speaker
So that and then it's, I don't remember the other reason.
00:24:13
Speaker
I had two reasons why.
00:24:15
Speaker
What was my other reason?
00:24:16
Speaker
I don't know.
00:24:16
Speaker
It's bland.
00:24:17
Speaker
Easy to carry.
00:24:18
Speaker
Yeah, I guess.
00:24:18
Speaker
I don't know.
00:24:19
Speaker
Well, brain fart.
00:24:20
Speaker
But we do like graham crackers.
00:24:22
Speaker
Yeah.
00:24:22
Speaker
Usually it's a pre-run thing.
00:24:23
Speaker
Yeah.
00:24:24
Speaker
It's bugging me that I can't remember the other reason.
00:24:27
Speaker
It's going to give me two minutes.
00:24:28
Speaker
I'll have it.
00:24:29
Speaker
Yeah.
00:24:29
Speaker
It'll come to you.
00:24:30
Speaker
Let's talk about candy.
00:24:31
Speaker
Yes.
00:24:32
Speaker
So every mile when we run on a race, like a race weekend or whatever, we will pull out a gummy bear or your favorite.
00:24:40
Speaker
I like the nerd clusters.
00:24:41
Speaker
Yes.
00:24:41
Speaker
Which is a gummy bear basically dipped in nerds.
00:24:43
Speaker
Dipped in nerds.
00:24:44
Speaker
Yeah.
00:24:45
Speaker
And what we do is we treat this as like a little sugar treat every mile.
00:24:49
Speaker
Yeah.
00:24:49
Speaker
It just helps you get through a lot of miles.
00:24:52
Speaker
And like you said, it's a little reward.
00:24:54
Speaker
Yeah.
00:24:55
Speaker
It gives me something.
00:24:55
Speaker
Every time I see a mile marker, I go, oh, good.
00:24:57
Speaker
I get a little candy.
00:24:59
Speaker
Yeah.
00:24:59
Speaker
And so it's not like my fuel, fuel source, but it's just a little dopamine hit maybe.
00:25:05
Speaker
Sure, yeah.
00:25:05
Speaker
You know, it's just a little treat.
00:25:07
Speaker
I have gotten to end of races.
00:25:08
Speaker
I've never eaten all my gummy bears.
00:25:10
Speaker
I don't know how this happens.
00:25:13
Speaker
I know that I've eaten one every mile.
00:25:14
Speaker
And the night before, I lay them out.
00:25:16
Speaker
And I count them.
00:25:17
Speaker
One, two, three, four.
00:25:18
Speaker
You know, I know how many I need.
00:25:19
Speaker
When I get to the end of the race and I'm emptying out my pockets, I'm like, how did I end up with four extra gummy bears?
00:25:25
Speaker
This always happens.
00:25:25
Speaker
Anything else on things we use?
00:25:28
Speaker
We're about to talk about how we use them in terms of light.
00:25:31
Speaker
You know, implementing what, you know, where they fit.
00:25:33
Speaker
Anything else on what?
00:25:36
Speaker
No, uh, I like also like the little, um, like the Ritz peanut butter crackers that come in the little individual package.
00:25:44
Speaker
Yeah.
00:25:45
Speaker
I like to take those on the race course.
00:25:46
Speaker
I remember the first time we did a marathon, it was like, I don't care what the brand is.
00:25:50
Speaker
By the time you're done with mile 26, it's like, I never want to have another gel or goo or anything in my entire life because you've eaten so many.
00:25:59
Speaker
Would you, when in the race does that hit for you?
00:26:01
Speaker
I would say mile 20 for me.
00:26:03
Speaker
I was going to say like 17, 16, 17.
00:26:06
Speaker
It's amazing how you'd think that, oh, wow, this thing tastes good.
00:26:08
Speaker
And they do taste good.
00:26:10
Speaker
But it's amazing when your body's in that much distress at that point and you've had so many of them.
00:26:15
Speaker
So many.
00:26:16
Speaker
You can't talk your mind into doing it.
00:26:19
Speaker
You just want like regular food.
00:26:21
Speaker
Which is where the graham crackers come in.
00:26:22
Speaker
Pretzels.
00:26:23
Speaker
Yeah, good thought on the Ritz.
00:26:25
Speaker
It's something a little bland, to be honest with you.
00:26:27
Speaker
Not so like sugary.
00:26:29
Speaker
Yes, and then I can actually like chew, not like...
00:26:32
Speaker
Inhale.
00:26:34
Speaker
Yeah.
00:26:34
Speaker
Disney will on the marathon, not the shorter races, the marathon, it's about my old, it's Hollywood Studios.
00:26:41
Speaker
So I don't know what mile that is, 22 or so.
00:26:43
Speaker
They give you chocolate.
00:26:45
Speaker
And it's something about it just hits right.
00:26:48
Speaker
Yeah.
00:26:49
Speaker
It's usually milk chocolate or dark chocolate.
00:26:50
Speaker
Yeah, it's a little dove thing, right?
00:26:52
Speaker
Well, this last year, remember they had the ones, it was a graham cracker with the chocolate melted on top of it.
00:26:59
Speaker
That was perfect.
00:27:00
Speaker
That was really good.
00:27:00
Speaker
But again, something different.
00:27:01
Speaker
You're not carrying chocolate because it'll melt it on you and all that stuff.
Practicing Nutrition Strategies During Training
00:27:05
Speaker
All right, let's talk about how we implement this stuff.
00:27:07
Speaker
Okay, perfect.
00:27:08
Speaker
That way it gets a little practical here.
00:27:09
Speaker
That was the what, this is the how.
00:27:11
Speaker
Let's talk about our short training runs at home.
00:27:13
Speaker
Okay.
00:27:14
Speaker
Let's talk about our long training runs at home and then the actual race week and race day.
00:27:18
Speaker
Okay.
00:27:18
Speaker
Ready?
00:27:18
Speaker
Yeah.
00:27:19
Speaker
I'll do the short training runs at home.
00:27:21
Speaker
Okay.
00:27:21
Speaker
This is what I do if I've got a 30 or 40 minute run on the schedule.
00:27:24
Speaker
This is usually a Tuesday, Thursday, midweek type of run.
00:27:27
Speaker
I will basically drink my Zipfizz, my electrolyte.
00:27:30
Speaker
you know, energy boosting thing.
00:27:32
Speaker
Um, and I'll, I'll do that long enough before my run that I have time to pee.
00:27:36
Speaker
So usually half hour or so before my run.
00:27:38
Speaker
Um, and then I will go downstairs and make a graham cracker with some peanut butter on it.
00:27:42
Speaker
If I don't have any of those, it might be like a banana, you know, dip it in a little bit of peanut butter or whatever.
00:27:47
Speaker
Um, I usually do that 15 or 20 minutes before my run.
00:27:50
Speaker
That gives me the fuel that I need to make it through a 30 minute run.
00:27:54
Speaker
I do carry emergency food with me.
00:27:56
Speaker
Because I have gone on runs where it was super humid outside and I was working harder than I thought.
00:28:01
Speaker
I did not know how tired I was from the day before.
00:28:03
Speaker
And I'm starving.
00:28:05
Speaker
And I'm mile one, mile two, whatever.
00:28:08
Speaker
And I just want to die because I'm hungry.
00:28:10
Speaker
Not because my legs hurt.
00:28:11
Speaker
I'm just hungry.
00:28:12
Speaker
So I always bring graham crackers, a waffle, a solid, a gel, just one, put it in my pocket.
00:28:19
Speaker
Nine times out of 10, I don't use it.
00:28:20
Speaker
Yeah.
00:28:21
Speaker
But it's been the times that I needed it that I was glad I had it.
00:28:25
Speaker
Yeah.
00:28:25
Speaker
Anything else on short training runs?
00:28:27
Speaker
Anything under 45 minutes?
00:28:29
Speaker
I pretty much do the same thing as you.
00:28:31
Speaker
I don't have a zip phase, but I'll have my electrolytes maybe 40 minutes, 30 minutes before I leave.
00:28:37
Speaker
Perfect.
00:28:38
Speaker
Long training runs is different because anything over 30 minutes long or 45 minutes long, I need to fuel for the next 30 to 45 minutes.
00:28:47
Speaker
Right.
00:28:47
Speaker
Here's the thing I'd like to say about long training runs is that you're training your legs to be able to handle this and your heart, you know, cardiovascular, whatever, you're training those muscles.
00:28:57
Speaker
That's the, that's a primary point of training.
00:28:59
Speaker
But also a part of that is the mental training and the toughness.
00:29:03
Speaker
And you're training your stomach.
00:29:05
Speaker
Yep.
00:29:06
Speaker
And how you get things out of your pocket and eat it while you're running.
00:29:11
Speaker
That is a training thing because if you've never done it and you try to do all that on race day, your stomach's going to be like, whoa, whoa, whoa, what is this?
00:29:19
Speaker
You need to practice this stuff at home.
00:29:21
Speaker
So long training runs is where this happens.
00:29:23
Speaker
I do exactly what I'm going to do or plan to do for the actual race.
00:29:27
Speaker
I do that during my long runs.
00:29:28
Speaker
And if I need to change something, I change it.
00:29:31
Speaker
Yeah.
00:29:32
Speaker
That's the benefit of lots of training runs.
00:29:34
Speaker
Here's what I do.
00:29:34
Speaker
I do the same routine for my short runs, right?
00:29:37
Speaker
Zip fizz, graham cracker with some peanut butter, maybe and a banana instead of or a banana because it's a longer race and I'm just trying to store up some fuel.
00:29:45
Speaker
If it's a really long one, I might do that Morton drink mix, you know, just getting those carbs in.
00:29:51
Speaker
I will fuel every 30 minutes.
00:29:53
Speaker
So for me, that looks like half of one of those honey stinger waffles, you know, 30 minutes in and then 60 minutes in, it might be a Morton gel.
00:30:02
Speaker
And then 90 minutes in, it might be the other half of the waffle.
00:30:05
Speaker
Yeah.
00:30:06
Speaker
Does that make sense?
00:30:06
Speaker
And so on and so on every 30 minute increments.
00:30:09
Speaker
And I will chase that down with water, four to six ounces every time.
00:30:14
Speaker
If I have my hydration backpack, I'll just drink
00:30:16
Speaker
you know estimated four or four ounces or so from water fountain things like that yeah also i will alternate my food types make sure not trying different things not getting bored of the same thing right right right all right that's mine what anything for you on on long training runs at home yeah mine looks the same except that i'm going to use salt tabs instead of water yeah for some of those uh some of those increments and
00:30:41
Speaker
Because you don't want to pee so much.
00:30:43
Speaker
Right.
00:30:43
Speaker
Yeah.
00:30:43
Speaker
It's hard to find a bathroom when you're training at home too.
00:30:45
Speaker
Yeah.
00:30:46
Speaker
It is.
00:30:46
Speaker
Yeah.
00:30:46
Speaker
Yeah.
00:30:47
Speaker
So usually, well, I always know exactly where I'm going to run based on the bathroom.
00:30:51
Speaker
So you matter how long.
00:30:53
Speaker
Oh, I do.
00:30:53
Speaker
Yeah.
00:30:55
Speaker
So I'll try to drink the water right before I stop for a restroom, but otherwise I will use the salt tabs.
00:31:01
Speaker
And depending on how tired I am that day, I may feel a little bit sooner than 30 minutes, maybe like every 25-ish or so.
00:31:08
Speaker
Yeah.
00:31:08
Speaker
It just depends on how I'm feeling.
00:31:09
Speaker
That's a good point.
00:31:10
Speaker
It depends how you're feeling.
00:31:11
Speaker
It's another benefit to the training is that if your body tells you something, but it's not in line with your, I'm doing air quotes, your schedule, listen to your body, not your
Pre-Race Nutrition Preparation
00:31:25
Speaker
schedule.
00:31:25
Speaker
So like if you're 20 minutes into your run and you're like, I'm starving, don't say to yourself, but I get to eat in 10 minutes.
00:31:32
Speaker
No, eat then.
00:31:33
Speaker
Right, yeah.
00:31:34
Speaker
You know, or if you're just dying of thirst, like don't wait till it's too late.
00:31:38
Speaker
oh man, my tummy's rumbling.
00:31:40
Speaker
That's a signal from your body that it needs something.
00:31:44
Speaker
Listen.
00:31:44
Speaker
And then adjust.
00:31:46
Speaker
I've run out of fuel and I've also come home with a bunch of extra fuel because I've listened to what my body needed.
00:31:52
Speaker
Do you want to talk about the days leading up to a long race?
00:31:57
Speaker
This really applies to a marathon.
00:31:58
Speaker
Marathon.
00:31:59
Speaker
Also applies to a half marathon.
00:32:01
Speaker
I don't know that it applies to a 10K, not because it's any less of a race, but I don't think you need to load up quite as much for that distance, even though you do need to do some.
00:32:11
Speaker
Do you want to talk about the days leading up to a long distance race and what we do?
00:32:15
Speaker
This isn't going to be the gels and things.
00:32:16
Speaker
This is going to be preparing our body.
00:32:18
Speaker
Right.
00:32:19
Speaker
Real food.
00:32:20
Speaker
Real food.
00:32:21
Speaker
I think the mis, not misconception, that's not the right term.
00:32:24
Speaker
Carb loading, generally, the just thought there is, I don't know if it came from movies or what, like a big, huge plate of spaghetti the night before your game or your race or something like that, which that does work for some people and works for some sports.
00:32:39
Speaker
But in long distance running, you actually need to start preparing food.
00:32:42
Speaker
Before the day before.
00:32:43
Speaker
Yeah.
00:32:44
Speaker
So can you give us a quick description of what you do?
00:32:46
Speaker
Totally.
00:32:47
Speaker
So I would say for a half marathon, I'm probably prepping three days before the race for marathon.
00:32:52
Speaker
It's like a full seven days probably for me.
00:32:55
Speaker
So you definitely want to up your electrolytes and your carbs.
00:32:58
Speaker
So what I did this last year, uh, which I felt like I was more prepared for this last year's marathon than I was the first one.
00:33:05
Speaker
I think so.
00:33:05
Speaker
Um, is I Googled like carb loading for marathon.
00:33:09
Speaker
You can go in, like type in your weight.
00:33:12
Speaker
It'll tell you exactly how much you need to eat.
00:33:14
Speaker
Cross-reference this with a couple of different websites, just to make sure you're getting like sort of the same number.
00:33:19
Speaker
Yeah.
00:33:20
Speaker
If everybody's saying very consistent things and go with that, if everybody's like way off, like keep doing some research.
00:33:25
Speaker
Yeah.
00:33:25
Speaker
Right.
00:33:26
Speaker
Yeah.
00:33:26
Speaker
I did my normal electrolyte mixes, but I also added sugar-free Gatorade, um, a lot like at every meal.
00:33:32
Speaker
For carb loading, I did things like whole grain breads and bagels, brown rice, potatoes, sweet potatoes, things like that.
00:33:40
Speaker
That was at every meal.
00:33:41
Speaker
It felt like a lot.
00:33:43
Speaker
Like, I'm not going to lie.
00:33:45
Speaker
We rolled into Disney for a marathon weekend, and I'm like, please don't take my photo.
00:33:49
Speaker
Like, I am so... Oh, you come in a little bloated.
00:33:51
Speaker
Not you.
00:33:52
Speaker
Oh, yeah, yeah.
00:33:53
Speaker
My face is like...
00:33:55
Speaker
I can't believe I just said that on camera, but whatever.
00:33:58
Speaker
Like, you know, you're just, you want to be a little bit full of salt and, and, uh, and, you know, and you're going to burn it off in the run or, you know, like you don't want to try to run unfueled.
00:34:09
Speaker
And when you're running 26 miles, you need all that extra stuff.
00:34:12
Speaker
If you're doing the dopey challenge, you're talking 48, whatever miles that is.
00:34:17
Speaker
Right.
00:34:17
Speaker
So you need to be fueled up for this.
00:34:19
Speaker
Yeah.
00:34:19
Speaker
This is not the time you want to look thin.
00:34:21
Speaker
Yeah.
00:34:22
Speaker
I mean, it'd be great if you could, you know, look thin, burn five pounds on the run and not die.
00:34:28
Speaker
That'd be great.
00:34:29
Speaker
But you need a fuel source.
00:34:30
Speaker
Totally.
00:34:31
Speaker
Totally.
00:34:31
Speaker
And then as important as adding things, there are some things that you definitely want to avoid.
00:34:35
Speaker
So things like cheese and spicy foods and really like rich, creamy, like
00:34:41
Speaker
Yes.
00:34:42
Speaker
Fried food, oils, like those things, um, you're going to hold onto that stuff or it's going to mess with your, uh, your digestive system.
00:34:49
Speaker
And then you're going to have a real fun time.
00:34:51
Speaker
You do not want that on a race course.
00:34:54
Speaker
Yep.
00:34:54
Speaker
Your body's going to go into distress on the race and it's going to say, okay, I need to burn some carbs.
00:35:03
Speaker
You want to have those carbs to burn.
00:35:04
Speaker
Totally.
00:35:05
Speaker
Okay.
00:35:05
Speaker
Let's talk about the day before the race.
00:35:08
Speaker
So you've gotten all the way up.
00:35:09
Speaker
You're nice and squishy.
00:35:10
Speaker
Yep.
00:35:11
Speaker
And you get there.
00:35:12
Speaker
And so the day before the race, you and I are usually at Disney before a Disney race, right?
00:35:16
Speaker
We're there the full day in the parks, at the resort, something like that.
00:35:20
Speaker
Here's what I do.
00:35:21
Speaker
I'm drinking electrolytes like crazy.
00:35:22
Speaker
Yep.
00:35:23
Speaker
Um, I've got, you know, my water bottle that I carry and I've got three, four of those packs of electrolyte mix.
00:35:29
Speaker
I'm just always adding it to my water.
00:35:31
Speaker
I'm trying to store up the electrolytes and the salts and all that.
00:35:35
Speaker
Um, I'm trying not to wash it out.
00:35:36
Speaker
Right.
00:35:37
Speaker
If I just drink water.
00:35:38
Speaker
Yeah.
00:35:39
Speaker
all day and whatever i'd be washing some of that stuff out that i really need yeah so doing that i still drinking water yeah but also mixing in the uh the electrolytes mashed potatoes baked potatoes uh bagels things like that are awesome yeah you can find that in the parks no problem
00:35:54
Speaker
We've also brought them with us in our suitcase.
00:35:57
Speaker
100%.
00:35:57
Speaker
There's nothing that says you can't do that.
00:35:59
Speaker
Yep.
00:35:59
Speaker
Graham crackers, you know, things like that.
00:36:01
Speaker
My pre-race meal the night before, you know, like a 5 or 6 p.m.
00:36:05
Speaker
dinner, we talked about Fairfax Fairs where I get that mashed potato bowl.
00:36:08
Speaker
It's got protein on it and some jalapenos and things like that.
00:36:11
Speaker
Even though you said don't do spicy, it's tiny.
00:36:13
Speaker
It's tiny.
00:36:13
Speaker
The waffle cone bowl thing is real, you know, carb loaded, right?
00:36:17
Speaker
Also, Mexican will do.
00:36:18
Speaker
Yeah, that works well for us.
00:36:19
Speaker
You just avoid all the sauce type things.
00:36:21
Speaker
So queso.
00:36:23
Speaker
That was funny the way I just said queso.
00:36:25
Speaker
That was weird.
00:36:25
Speaker
Queso.
00:36:26
Speaker
I'm not sure why I said it like that.
00:36:27
Speaker
Queso.
00:36:28
Speaker
You know, spicy.
00:36:30
Speaker
Right, right, right.
00:36:31
Speaker
Salsa.
00:36:32
Speaker
Yeah.
00:36:32
Speaker
I avoid that.
00:36:33
Speaker
Yeah.
00:36:33
Speaker
It's like a tortilla with some...
00:36:35
Speaker
chicken bland bland yeah some onions cilantro you know what i mean yeah we found that that really worked a big old side of rice yeah mexican rice yum yeah uh so that that is the day before any comments on that before we dive into the morning of your big race no that's good
00:36:51
Speaker
Okay.
Race Day Nutrition Routine
00:36:52
Speaker
Morning of, I wake up.
00:36:54
Speaker
This probably applies to a half marathon and a marathon, I would say.
00:36:57
Speaker
And I'm about to describe leading up to the race start.
00:37:00
Speaker
And then we'll talk race start in just a second.
00:37:02
Speaker
So morning of, I wake up.
00:37:03
Speaker
First thing I do is I have a banana.
00:37:05
Speaker
I make my zip fizz Morton drink mix thing.
00:37:09
Speaker
I drink it on the bus.
00:37:09
Speaker
I know that that's totally not what you do because you need to pee that thing out.
00:37:13
Speaker
Okay.
00:37:14
Speaker
So I'll have a banana in the hotel room on the bus.
00:37:16
Speaker
I will drink my Zip Fizz, Morton drink mix thing on the way to the start.
00:37:21
Speaker
I will have a bagel on the bus.
00:37:23
Speaker
Usually it's half, a splitter with you.
00:37:25
Speaker
I'll give you the top half with some peanut butter on it.
00:37:27
Speaker
I have the other half, peanut butter.
00:37:29
Speaker
By the time we get to the start, we're about two hours out from the race start.
00:37:33
Speaker
I will basically just chill, you know, whatever, and have a waffle or a solid, something like that, 15, 20 minutes before the race start.
00:37:41
Speaker
I'll eat that in.
00:37:42
Speaker
The corral, and I'll usually have tried to bring some water with me to chase that down and throw that cup away.
00:37:49
Speaker
That's my pre-race routine.
00:37:51
Speaker
Anything, oh, an Uncrustable, by the way, I've done.
00:37:53
Speaker
Uncrustables are great.
00:37:54
Speaker
And if you can bring an Uncrustable with you to having the corral, like instead of a waffle, it's actually really dialed in.
00:38:00
Speaker
The peanut butter, the jelly for the sugar, you know, obviously all the bread for the carbs.
00:38:07
Speaker
That's a good option if you don't want to do the bagel or the waffle.
00:38:10
Speaker
anything else on pre-race before the race starts no i do the same thing only no water no water in the corral um and i'm gonna drink that drink mix first thing like my alarm i think it literally says morton drink mix like that's what my alarm says yeah i mean i'm gonna go to the bathroom like five times before we start running actually anyway but yeah i go side tangent i wake up i go i really hope to go number two at some point
00:38:41
Speaker
And that, if I'm lucky, that happens at the hotel room.
00:38:44
Speaker
We're being real.
00:38:47
Speaker
We are being real.
00:38:48
Speaker
You get to Epcot, use the last real bathrooms outside the security entrance.
00:38:53
Speaker
Yeah.
00:38:54
Speaker
I usually try to go in there.
00:38:56
Speaker
Everybody's trying to go there.
00:38:57
Speaker
It usually doesn't happen.
00:38:58
Speaker
Yeah.
00:39:00
Speaker
And then your last stop is the port-a-potty, which is right at the race start.
00:39:05
Speaker
I usually, I always try and that never, I never have to pee or the other option in there either.
00:39:11
Speaker
Did you want me to just say what the other option is?
00:39:13
Speaker
Let's just move on, shall we?
00:39:15
Speaker
Let's talk about fueling during a race.
00:39:18
Speaker
I'm going to do the half.
00:39:19
Speaker
Okay.
00:39:19
Speaker
And then the full, just know that it's really just got some variances to it.
00:39:23
Speaker
And I'm going to explain that next.
00:39:25
Speaker
I'll describe my routine.
00:39:26
Speaker
Okay.
00:39:27
Speaker
Erica, tell me what's different for you, if anything.
00:39:29
Speaker
Okay.
00:39:29
Speaker
Everything leading up, you know, I've already described.
00:39:33
Speaker
I'm talking the minute the race is started.
00:39:35
Speaker
Okay.
00:39:36
Speaker
So across the start line, running 30 minutes in, I'm going to have half of my waffle, my honey stinger waffle, or maybe half of a solid.
00:39:44
Speaker
Yeah, that's good.
00:39:45
Speaker
I'm going to do that at 30 minutes.
00:39:47
Speaker
I'm doing it in time instead of distance because everybody's distance is different, right?
00:39:53
Speaker
So what might be three miles for me is different than three miles for you.
00:39:56
Speaker
So 30 minutes in, generally speaking.
00:39:58
Speaker
I'm going to have that.
00:39:59
Speaker
And then at 60 minutes in, I'm going to have a Morton gel.
00:40:03
Speaker
And I don't have to chase that one down with water, which is great.
00:40:05
Speaker
90 minutes in, I have either the other half of the waffle or maybe half of a solid.
00:40:10
Speaker
If I have not finished the race yet and I get to another 30 minutes, two hours, then I will have half of a waffle or half of a...
00:40:21
Speaker
Every mile I have a gummy bear or try to.
00:40:23
Speaker
And the salt tabs are obviously mixed in there as well.
00:40:27
Speaker
I will usually do that as soon as I've had my fuel.
00:40:31
Speaker
And I do stop, by the way, at hydration stations.
00:40:34
Speaker
I drink water.
00:40:35
Speaker
I don't like the Powerade.
00:40:37
Speaker
The Powerade actually makes me feel bleh, like...
00:40:40
Speaker
sick.
00:40:40
Speaker
I don't drink it.
00:40:41
Speaker
Anytime I've had it, even though I know that I need the electrolytes, I don't feel great.
00:40:46
Speaker
Marathon, I drink it.
00:40:48
Speaker
Half marathon, I refuse.
00:40:50
Speaker
Okay.
00:40:50
Speaker
That was my every 30 minutes, right?
00:40:52
Speaker
I'm taking in 20 grams of carbs.
00:40:55
Speaker
Even if you don't like those brands, that's what I do.
00:40:58
Speaker
Every 20 minutes, it's at least 20 grams of carbs.
00:41:00
Speaker
Anything different or similar or the same for you?
00:41:03
Speaker
I would say that for the first hour, that probably applies for me.
00:41:07
Speaker
Okay.
00:41:08
Speaker
And then after that, I'm probably going to go every 20 minutes, especially on the marathon.
00:41:12
Speaker
Uh, cause I want to stay like ahead of, we're talking half right now.
00:41:15
Speaker
Okay.
00:41:15
Speaker
Well, this is still applies to what I just said.
00:41:17
Speaker
So for the first hour, the same way you do, then every 20 minutes for half marathon, you, you, you shorten that, that interval.
00:41:24
Speaker
Yeah, I do.
00:41:25
Speaker
Just because I don't want to be tired at the end.
00:41:27
Speaker
I just want to like stay ahead of the game, I guess.
00:41:29
Speaker
But I like what you said, you know, start with like some sort of solid, then do a gel, then do some sort of solid again.
00:41:34
Speaker
This is where I like to have those peanut butter crackers.
00:41:36
Speaker
Yeah.
00:41:37
Speaker
And I will drink water, but I'm going to use those salt tabs.
00:41:41
Speaker
Yep.
00:41:41
Speaker
More.
00:41:42
Speaker
Perfect.
00:41:42
Speaker
You want to talk about the big one?
00:41:43
Speaker
Okay.
00:41:44
Speaker
The marathon.
00:41:45
Speaker
It's actually not that different than the half.
00:41:47
Speaker
It's just more.
00:41:47
Speaker
Right.
00:41:48
Speaker
So twice as much stuff.
00:41:50
Speaker
Basically, it's twice the distance.
00:41:51
Speaker
Yeah.
00:41:52
Speaker
For me, it's still every 30 minutes.
00:41:53
Speaker
Yeah.
00:41:54
Speaker
And I rotate.
00:41:55
Speaker
So waffle, solid, gel, waffle, solid, gel.
00:42:02
Speaker
No more gels.
00:42:03
Speaker
You know what I mean?
Post-Race Recovery and Reflection
00:42:04
Speaker
Yeah.
00:42:04
Speaker
And so then it will be graham crackers.
00:42:06
Speaker
Not graham crackers.
00:42:07
Speaker
Pretzels.
00:42:07
Speaker
Pretzels.
00:42:08
Speaker
Yeah.
00:42:08
Speaker
They give you the chocolate on the course.
00:42:10
Speaker
They give you a banana on the course.
00:42:12
Speaker
I take it.
00:42:13
Speaker
Yeah.
00:42:13
Speaker
As soon as they hand those things out, I take it.
00:42:16
Speaker
So there's nothing.
00:42:17
Speaker
I still do my salt tabs every third.
00:42:18
Speaker
Like I still, everything's the same.
00:42:20
Speaker
Right.
00:42:21
Speaker
Every 30 minutes I'm taking it in.
00:42:23
Speaker
If my body says, hey, I need something, I take it.
00:42:27
Speaker
Right.
00:42:27
Speaker
Here's what happens though.
00:42:28
Speaker
Mile 18, 20, some of that.
00:42:31
Speaker
Your body says, do not give me any more of this.
00:42:34
Speaker
Right.
00:42:34
Speaker
Yeah.
00:42:35
Speaker
And you have to.
00:42:36
Speaker
Yeah.
00:42:36
Speaker
You have to like sort of ignore the like, oh, I don't want anymore.
00:42:41
Speaker
Right.
00:42:41
Speaker
Yeah.
00:42:41
Speaker
You got to force it.
00:42:42
Speaker
Otherwise you're going to run out.
00:42:44
Speaker
Yeah.
00:42:44
Speaker
And when people hit the wall, you hear the wall at 20, 22.
00:42:46
Speaker
Yeah.
00:42:48
Speaker
Two reasons I believe.
00:42:50
Speaker
Didn't train.
00:42:50
Speaker
Yeah.
00:42:51
Speaker
And their muscles gave out.
00:42:52
Speaker
Yeah.
00:42:52
Speaker
Or they didn't fuel right.
00:42:54
Speaker
Right.
00:42:54
Speaker
And their body just can't take it.
00:42:56
Speaker
Yeah.
00:42:57
Speaker
They're just out of gas.
00:42:58
Speaker
Yeah, totally.
00:42:59
Speaker
That's my opinion.
00:42:59
Speaker
Yeah.
00:43:00
Speaker
Any thoughts on the marathon?
00:43:01
Speaker
No, I agree with everything you said.
00:43:04
Speaker
You want to have some non-gel options, like you said, like the pretzels, whatever, just because you won't want to eat anymore.
00:43:12
Speaker
And definitely do some research as far as how many carbs you should be eating leading up to that marathon.
00:43:19
Speaker
Yeah, I say mine's 20 grams per 30 minutes.
00:43:22
Speaker
I realized that my body type and size and whatever is different.
00:43:26
Speaker
Yeah, no, I meant more like the week leading up to the marathon.
00:43:28
Speaker
Totally.
00:43:29
Speaker
But even I think, like I need 20 grams, right?
00:43:33
Speaker
But I got that information from my running coach based off my speed, physique,
00:43:37
Speaker
foot you know experience all that stuff my in case of emergency by the way on the marathon is that caffeinated morton gel yeah i don't drink it or um eat it typically yeah because i don't like the coffee taste and all that stuff but we've done the walt disney world marathon twice i had it both times for you know you gave me one on our first in case of emergency yeah and it works yep you need some some uh
00:44:00
Speaker
zip you got it yeah maybe i need to try your cliff blocks instead yeah but she said it doesn't last too long now we'll see okay post race here's something i would love to say about post racing what i mean is you cross the finish line they're gonna hand you a banana they're gonna hand you a snack box i'm talking run disney i'm gonna hand you this stuff and they there's a ton of junk carbs yeah in in that box chips uh there is a there's a honey stinger waffle there's
00:44:26
Speaker
candy.
00:44:27
Speaker
There's plastic cheese, you know.
00:44:30
Speaker
And absolutely, especially after the marathon, none of it sounds good.
00:44:36
Speaker
Even after a half, I don't usually eat it.
00:44:38
Speaker
I'll force myself to have the banana and then maybe the chips and the rest I just take back to the hotel room and eventually maybe.
00:44:46
Speaker
What I really want and really need is some protein because protein, one, at that time sounds good, but two, that's your muscle recovery system.
00:44:54
Speaker
tool right it rebuilds your muscles and so you erica have uh provided this for me the protein yeah um what do you call it yeah so i like the seek clear protein it's like a powder yeah yeah it's uh blue ice or blue raspberry or something like that it's the flavor that i like your water bottle yeah i drink it i probably drink three or four a day um on a daily basis but
00:45:18
Speaker
I like it because it's not like that chalky sort of like milky, nasty consistency that a lot of protein drinks are.
00:45:25
Speaker
This is more of like a juice.
00:45:28
Speaker
And so I'd like to drink that.
00:45:29
Speaker
However you want to get your protein in is fine.
00:45:31
Speaker
That's what we do.
00:45:32
Speaker
You provide that in a package for me.
00:45:35
Speaker
I usually keep it with my gear check stuff on a full marathon, right?
00:45:40
Speaker
So I've got my recovery shoes and stuff like that in a bag in the gear check area.
00:45:45
Speaker
I will go check my bag back out, get it, and make the water bottle they gave me now turns into a protein drink.
00:45:52
Speaker
And I drink that.
00:45:53
Speaker
And as soon as we get back to the hotel, I am gone, sweaty and metal still hanging around my neck to go to the food court or a restaurant.
00:46:01
Speaker
And I get the most protein heavy breakfast item they have.
00:46:04
Speaker
Right.
00:46:05
Speaker
The bowl, you know, and I say, can I have bacon and sausage?
00:46:08
Speaker
you know, or the breakfast sandwich.
00:46:10
Speaker
I'm just looking for some protein.
00:46:12
Speaker
So that's immediately protein.
00:46:14
Speaker
And then my other comment about post-race is that just because you walked across the finish line doesn't mean you don't still need water and electrolytes.
00:46:23
Speaker
So it's going to be real tempting and easy to be like, oh, glad that's over.
00:46:27
Speaker
You need to keep drinking.
00:46:28
Speaker
Yeah, totally.
00:46:29
Speaker
Any other comments about post-race?
00:46:31
Speaker
No, not food-related.
00:46:33
Speaker
We do go celebrate.
00:46:34
Speaker
Usually, we don't do sit-down restaurants and stuff like that.
00:46:36
Speaker
After the marathon, it's now a routine, not a routine, tradition.
00:46:39
Speaker
Yeah.
00:46:40
Speaker
We'll go do a post-race celebration and eat a bunch of protein and carbs.
00:46:44
Speaker
Yep.
00:46:45
Speaker
And so, we've got the last two, or at least both Disney marathons, we did, what's the one that's got Thanksgiving?
00:46:51
Speaker
Yeah.
00:46:52
Speaker
Thanksgiving meal.
00:46:53
Speaker
Something house.
00:46:54
Speaker
Something house.
00:46:54
Speaker
That's helpful.
00:46:55
Speaker
Isn't that what it's called?
00:46:55
Speaker
Yeah.
00:46:56
Speaker
I can tell you where it's at in the park.
00:46:58
Speaker
Yeah.
00:46:58
Speaker
It's in Liberty Square.
00:46:59
Speaker
Liberty.
00:47:00
Speaker
Liberty Tree Tavern.
00:47:01
Speaker
Yep.
00:47:01
Speaker
Yep.
00:47:01
Speaker
We go have Thanksgiving essentially as our post-race celebration.
00:47:05
Speaker
And you can tell who all the marathon runners are because people like can't hardly get up and in and out of their seats or upstairs to use the restroom.
00:47:12
Speaker
Yeah.
00:47:13
Speaker
That's fun.
00:47:14
Speaker
I feel like that's everything.
00:47:15
Speaker
Yeah.
00:47:16
Speaker
We can talk about our first and most recent experiences.
00:47:18
Speaker
We can talk about the good and the bad.
00:47:19
Speaker
These won't take very long, I don't think.
00:47:22
Speaker
But if you've got questions about any of that or we didn't answer a question you had, you can email us.
00:47:27
Speaker
You can comment.
00:47:27
Speaker
You feel free to reach out.
00:47:29
Speaker
Again, we're not experts, but we can at least talk about what's worked for us.
00:47:32
Speaker
Yeah, totally.
00:47:33
Speaker
Okay.
00:47:33
Speaker
First experience, Erica, with...
00:47:36
Speaker
nutrition.
00:47:37
Speaker
Yeah.
00:47:38
Speaker
Right.
00:47:38
Speaker
On a race course or in training, any experiences you can share them help people maybe avoid or, or whatever.
00:47:44
Speaker
Yeah.
00:47:45
Speaker
I mean, I've shared this previously, but I would just say that when I did my first half, I did not have any nutrition.
00:47:51
Speaker
I didn't know even what that meant.
00:47:53
Speaker
Clearly, like the more we ran, the better I got at it.
00:47:55
Speaker
I would say that there was a huge difference between our first marathon and our second marathon.
00:47:59
Speaker
Truly, yes.
00:48:00
Speaker
I did not really carb load very well the first marathon.
00:48:04
Speaker
And so I could tell a huge difference on the second one.
00:48:07
Speaker
I was not as tired.
00:48:08
Speaker
Like I said, do your research, figure out how much you need to eat and drink before the race.
00:48:13
Speaker
Yeah, I think my first experience was at a race where I went to the expo and bought some gels and hadn't had that flavor.
00:48:20
Speaker
You know, it hadn't had the, you know, I'd had a goo before, but I just, and I didn't, I wasn't doing the math.
00:48:25
Speaker
I wasn't doing how much do I need for every 30 minutes.
00:48:27
Speaker
Right.
00:48:27
Speaker
I was just like, well, I need something to get through this run.
00:48:31
Speaker
And I bought a few.
00:48:32
Speaker
Yeah.
00:48:32
Speaker
I think that, that was, that was my first experience and not a great, not a great one.
00:48:37
Speaker
I hadn't, you know, just figured out what works for my body.
00:48:39
Speaker
Most recently, our most recent race was the princess half marathon this year.
00:48:44
Speaker
And it's dialed in for me.
00:48:46
Speaker
Like, I mean, I know what pocket my gummy bears go in, you know, and what pocket my gel is in and what pocket, you know, I know exactly where everything is.
00:48:54
Speaker
So when I cross the mile, like I don't have to think about where do I get my gummies from?
00:48:57
Speaker
Right.
00:48:58
Speaker
I know what pocket they're in.
00:48:59
Speaker
Yeah.
00:49:00
Speaker
You'll get good at it.
00:49:01
Speaker
You practice at home.
00:49:02
Speaker
You'll get good at it.
00:49:03
Speaker
Good and the bad.
00:49:04
Speaker
I think the good in terms of, you know, hydrating and nutritioning.
00:49:11
Speaker
That's not a word.
00:49:13
Speaker
Eating proper nutrition.
00:49:14
Speaker
No, I don't know.
00:49:15
Speaker
The good thing is if it doesn't upset your stomach, it gives you energy, all that stuff, that's a good... That's a win.
00:49:22
Speaker
Just put it on a list and keep going.
00:49:24
Speaker
Even if it's not your favorite flavor, wherever it works for you, the point is to fuel.
00:49:28
Speaker
You have something to burn.
00:49:30
Speaker
The bad is if, well, I bought this whole box, so now we need to eat this whole box, even if it messes me up or whatever.
00:49:37
Speaker
No, no, no, no.
00:49:38
Speaker
Give it to someone else to try or something.
00:49:40
Speaker
I've had plenty of products.
00:49:41
Speaker
where like i thought it was going to be a good option or whatever because it was recommended just didn't work for me and i'm like hey so and so do you want to you want to try one of these see if it works for you right um trial and error for sure yeah um so the good is if it doesn't mess you up doesn't make you have to go number two you know in the middle of the race then it's perfect okay anything else on the good and the bad before we run it back no anything you would do the same or different
00:50:06
Speaker
anything that I haven't already said yet.
00:50:08
Speaker
I wish I knew about the Mortons earlier.
00:50:10
Speaker
Yeah, that's true.
00:50:11
Speaker
Because those don't upset me.
00:50:13
Speaker
I know they're more expensive, but they're just locked in.
00:50:16
Speaker
They're solid.
00:50:17
Speaker
They're good.
00:50:17
Speaker
They're flavorless.
00:50:19
Speaker
At least the gels are.
00:50:20
Speaker
The drink mix is terrible.
00:50:22
Speaker
I wish I could go back to whoever invented the Morton drink mix and say, can you make this not taste so gross?
00:50:29
Speaker
That would be good.
00:50:31
Speaker
Any training updates for you, Erica?
00:50:33
Speaker
This is a short week.
00:50:34
Speaker
Yeah.
00:50:34
Speaker
Four miler.
00:50:35
Speaker
Yeah.
00:50:36
Speaker
Next week's 11.
00:50:37
Speaker
So get ready for that.
00:50:38
Speaker
I know.
00:50:39
Speaker
The weather has calmed down.
00:50:40
Speaker
Yeah.
00:50:41
Speaker
I was going to say like, is it a little bit nicer this week when we went out?
00:50:44
Speaker
False fall.
00:50:44
Speaker
That was good.
00:50:45
Speaker
False fall.
00:50:46
Speaker
I would take it about 10 degrees cooler even.
00:50:48
Speaker
So fingers crossed that this upcoming Saturday is a better temperature.
00:50:53
Speaker
Yeah.
00:50:54
Speaker
Everything's fine on the training front.
00:50:57
Speaker
It's great when you have a short week.
00:50:58
Speaker
Yeah.
00:50:59
Speaker
Great.
00:51:00
Speaker
Any last things before we sign this thing off?
00:51:02
Speaker
I'll give a call to action and an inspiring sign off unless you have anything else.
00:51:07
Speaker
No.
00:51:08
Speaker
Excellent.
00:51:08
Speaker
My call to action is leave a review or actually not or and or.
00:51:15
Speaker
Email me if you want some stickers.
00:51:17
Speaker
If you want some stickers, email us, hello at ajanderica.com, and we'll send you a sticker, a podcast sticker.
00:51:22
Speaker
If you want a bunch of stickers, we'll send you that.
00:51:25
Speaker
Just leave a review.
00:51:26
Speaker
Say something nice.
00:51:28
Speaker
Okay.
00:51:29
Speaker
Say something honest.
00:51:30
Speaker
How about that?
00:51:31
Speaker
Sure.
00:51:31
Speaker
What should they say?
00:51:32
Speaker
Yeah, no, that's good.
00:51:33
Speaker
Let us know what you like about the show.
00:51:35
Speaker
How about that?
00:51:35
Speaker
Yeah.
00:51:36
Speaker
Or if you have a suggestion.
00:51:36
Speaker
Yeah.
00:51:37
Speaker
If you have suggestions or questions or things that we haven't been clear about, let us know.
00:51:41
Speaker
Yeah.
00:51:42
Speaker
Great.
00:51:42
Speaker
Let's sign this thing off.
00:51:43
Speaker
I said this earlier.
00:51:44
Speaker
When you're doing these long training runs, you're training more than your legs.
00:51:48
Speaker
You're training your mind.
00:51:49
Speaker
You're training your spirit.
00:51:50
Speaker
You're training all that stuff.
00:51:52
Speaker
And as it relates to nutrition and everything that we just talked about, you're training your tummy.
00:51:56
Speaker
Your stomach, yep.
00:51:57
Speaker
Yeah.
00:51:58
Speaker
and how to, you know, deal with this stuff and what products work well and whatever for you.
00:52:02
Speaker
So don't view the training run as just a leg workout.
00:52:07
Speaker
You're working out a bunch of different things, including how you handle nutrition and hydration.
00:52:12
Speaker
This has been an awesome episode, Erica.
00:52:14
Speaker
Sign us off with like a, you know, like one of those like, go do one more run, something like that.
00:52:19
Speaker
Go for it.
00:52:20
Speaker
I'm ready.
00:52:21
Speaker
You're ready?
00:52:22
Speaker
I wasn't ready.
00:52:23
Speaker
I didn't know why I was doing this.
00:52:24
Speaker
All right.
00:52:25
Speaker
Leave us, get us out of this whole thing.
00:52:26
Speaker
Join us next week for one more run.
00:52:30
Speaker
Thanks for joining us for this episode of one more run, the podcast.
00:52:38
Speaker
If you like what we're up to, be sure to subscribe to our YouTube channel and follow us on Instagram.
00:52:43
Speaker
You can find links to all of that at agent and Erica.com.