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322. A Marathon How-To: Des Linden Offers Her Best-Practice Tips To Running Your Best Race · Hurdle with Emily Abbate

• 0:00
  Speaker 1: Nerves aren't all bad, Like, it's okay to be a
• 0:02
  Speaker 1: little nervous. I've done this, I don't know, like thirty
• 0:05
  Speaker 1: times or so getting up there, and I still get nervous.
• 0:08
  Speaker 1: It's also a sign that you care, you know, and
• 0:11
  Speaker 1: I think after you've put in so much work, it's
• 0:13
  Speaker 1: a great place to be in is to have a
• 0:15
  Speaker 1: little bit of nerves about what might happen and that
• 0:17
  Speaker 1: sort of anticipation.
• 0:32
  Speaker 2: What's going on?
• 0:33
  Speaker 3: Everyone, Emily A body here. You are listening to episode
• 0:36
  Speaker 3: three hundred and twenty two of Hurdle, a wellness focused
• 0:40
  Speaker 3: podcast where I talk to inspirational people about everything from
• 0:43
  Speaker 3: their highest highs and toughest moments to essential tips on
• 0:46
  Speaker 3: how to live a healthier, happier, more motivated life. We
• 0:50
  Speaker 3: all go through our fair share of hurdles. My goal
• 0:53
  Speaker 3: through these discussions is to empower you to better navigate
• 0:56
  Speaker 3: yours and move with intention so that you can stride
• 1:00
  Speaker 3: or at your own big potential, and of course, have
• 1:03
  Speaker 3: some fun along the way. Speaking of fun, you can
• 1:06
  Speaker 3: hear it in my voice. We are out here in Chicago,
• 1:09
  Speaker 3: and it has been such a joy to see so
• 1:12
  Speaker 3: many hurdlers from around the world here this weekend. This
• 1:16
  Speaker 3: episode also appropriately timed. I am sitting down with one
• 1:20
  Speaker 3: of Hurdle's favorites, Dez Lindon. She's a Boston Marathon champion,
• 1:24
  Speaker 3: she's an Olympian and helpful to this conversation, she's a
• 1:28
  Speaker 3: captain for every Woman's Marathon this November. Does and I
• 1:32
  Speaker 3: are both going to be on the ground there and
• 1:35
  Speaker 3: so we wanted to get together ruminate, have some words
• 1:39
  Speaker 3: about best practice tips for gearing up for a marathon.
• 1:43
  Speaker 3: Whether you're a beginner or a veteran, there is so
• 1:46
  Speaker 3: much goodness in here. We talk about preparing, what you
• 1:50
  Speaker 3: need to know about your gear, about your fueling, about
• 1:52
  Speaker 3: your race strategy, how to execute on the day of,
• 1:56
  Speaker 3: what not to do if you want to get your
• 1:58
  Speaker 3: mind right, what you should do after the fact. Seriously,
• 2:02
  Speaker 3: this episode is loaded with the best content. Whether you're
• 2:07
  Speaker 3: a beginner, whether you're a veteran, somewhere in between. There's
• 2:10
  Speaker 3: something here for everyone, and of course we do reference
• 2:14
  Speaker 3: every Woman's Marathon, but these tips are useful regardless of
• 2:18
  Speaker 3: where you might be racing, what you have going on,
• 2:21
  Speaker 3: and maybe if you're not yet ready to toe the
• 2:23
  Speaker 3: line for a marathon, don't worry. These are still going
• 2:25
  Speaker 3: to help you show up as your most confident self.
• 2:29
  Speaker 3: Make sure you're following along with Hurdle over on social
• 2:31
  Speaker 3: It's at Hurdle podcast. I am over at Emily a
• 2:34
  Speaker 3: body and with that, let's get to it.
• 2:37
  Speaker 2: Let's get to hurdling.
• 2:43
  Speaker 3: Honored to welcome Des Linden back to hurdle I hate
• 2:47
  Speaker 3: the phrase needs no introduction, but two time Olympian, twenty
• 2:51
  Speaker 3: eighteen Boston Marathon champion, fifty k roll w record holder,
• 2:54
  Speaker 3: and for the context of this conversation, also a captain
• 2:58
  Speaker 3: for every Woman's Marathon?
• 3:00
  Speaker 1: Does how we doing doing great? That little captain ad
• 3:03
  Speaker 1: was everything you know. You thought you've done it all
• 3:06
  Speaker 1: and then you get to be a captain of a thing. Huh,
• 3:08
  Speaker 1: there's more to do out there.
• 3:10
  Speaker 3: We just love adding an accolade on the end of
• 3:13
  Speaker 3: every time I talk to you.
• 3:14
  Speaker 2: We need a new thing to add to the mix.
• 3:16
  Speaker 1: We'll get really specific, like six hot dogs into one
• 3:21
  Speaker 1: baseball game.
• 3:22
  Speaker 2: Record you've grown in the first pitch before though.
• 3:27
  Speaker 1: Plenty We'll see. Yeah, there are things.
• 3:31
  Speaker 3: I'm so excited that I'm going to be down with
• 3:33
  Speaker 3: you in Savannah this November.
• 3:35
  Speaker 2: Fun fact, I've never been to Savannah me either.
• 3:38
  Speaker 1: We can explore together. We should do one of those
• 3:40
  Speaker 1: like reels. I think the kids are calling him like
• 3:42
  Speaker 1: the Delta. Get to know the city, and we can just.
• 3:45
  Speaker 2: Go in places.
• 3:46
  Speaker 3: Don't invite me to make don't invite me to do
• 3:48
  Speaker 3: things that you're not serious about.
• 3:50
  Speaker 1: That that's serious. We've got to coffee shops. We'll check
• 3:53
  Speaker 1: out little boutiki stores. We can buy batching bracelets or something.
• 3:56
  Speaker 1: I don't know.
• 3:57
  Speaker 3: We definitely need we definitely we need matching bracelets.
• 4:01
  Speaker 2: This is so exciting.
• 4:02
  Speaker 3: I'm am to be down there with you explore Savannah
• 4:05
  Speaker 3: by the matching bracelets. But I'm also amped because you
• 4:08
  Speaker 3: and I have a purpose for this conversation today. It's
• 4:11
  Speaker 3: to both help out the women that might be running
• 4:14
  Speaker 3: every Woman's marathon. But candidly, we're leading into fall marathon
• 4:17
  Speaker 3: season as it is, and there's a lot of great
• 4:20
  Speaker 3: knowledge that you have that could be really helpful for
• 4:24
  Speaker 3: all runners wherever they are in their journey.
• 4:27
  Speaker 1: I'm going to do my best. I think I've acquired
• 4:29
  Speaker 1: some knowledge of the years, but distilling it to a
• 4:32
  Speaker 1: meaningful message is always a challenge.
• 4:34
  Speaker 3: It is a challenge, but one that you are well
• 4:36
  Speaker 3: equipped to handle now. First and foremost, to kick us
• 4:38
  Speaker 3: off today, you need to tell the hurdlers about your
• 4:43
  Speaker 3: first ever marathon. I want to start there. So, Dez,
• 4:47
  Speaker 3: where did your marathon journey begin?
• 4:50
  Speaker 1: Yeah? To me out I was like, wait, where was it?
• 4:52
  Speaker 1: Because it's been a number of them now. But I
• 4:55
  Speaker 1: was very lucky. I got to run my first marathon
• 4:57
  Speaker 1: in Boston, which you know, pretty special to be able
• 5:00
  Speaker 1: to do that without having a qualifier. Was a US
• 5:03
  Speaker 1: championship that year, and I was able to get into
• 5:06
  Speaker 1: that field, so got to prepare not only for twenty
• 5:09
  Speaker 1: six point two but also the Boston Marathon course. And
• 5:12
  Speaker 1: then it was great. It was such an awesome experience.
• 5:16
  Speaker 1: I think I might be like one of ten folks
• 5:19
  Speaker 1: that had like really positive memories because it was two
• 5:22
  Speaker 1: thousand and seven, which was a wild nor' easter, so
• 5:25
  Speaker 1: immediately got the weather in Boston thrown at me. But
• 5:28
  Speaker 1: it was fun. I had a blast out there.
• 5:30
  Speaker 3: A privilege to experience a true nor'easter, A double privilege
• 5:34
  Speaker 3: to experience said nor easter during a marathon. Absolutely, so
• 5:39
  Speaker 3: Boston a special place to you both your first and
• 5:42
  Speaker 3: then obviously that twenty eighteen win for someone that regardless
• 5:46
  Speaker 3: of if they're running in Savannah. Say someone is debating
• 5:49
  Speaker 3: running a marathon, how do you advise people on choosing one?
• 5:54
  Speaker 3: What should someone think about when it comes to choosing
• 5:57
  Speaker 3: what marathon they want to run.
• 5:59
  Speaker 1: Yeah, there's so many factors in that, but I think
• 6:01
  Speaker 1: some of the big easer like what's going to motivate you?
• 6:05
  Speaker 1: Is it going to a destination, is it seeing a
• 6:08
  Speaker 1: new city, is it that your training group is doing it?
• 6:11
  Speaker 1: So take a lot of those things into account, like
• 6:13
  Speaker 1: what's going to motivate you? You're going to have a
• 6:15
  Speaker 1: hard moment during the race where you're like why am
• 6:17
  Speaker 1: I doing this? And think of that before you even
• 6:20
  Speaker 1: sign up, and you know that's going to be a
• 6:22
  Speaker 1: thing you tap into while you're out there. The other
• 6:24
  Speaker 1: thing is if you're just getting into running and you're like, Hey,
• 6:28
  Speaker 1: I want to take on this big challenge. There are
• 6:30
  Speaker 1: races where you can really just train for twenty six
• 6:33
  Speaker 1: point two. It's a flat course like a Chicago or Berlin.
• 6:36
  Speaker 1: Every women's marathon is going to be a pretty forgiving course,
• 6:39
  Speaker 1: so you can go and just prepare for the distance,
• 6:43
  Speaker 1: which I say just prepare like that's a big ask,
• 6:45
  Speaker 1: so you can get ready to learn the training for that,
• 6:49
  Speaker 1: and then as you get more into it, you throw
• 6:52
  Speaker 1: in like a San Francisco that has a really challenging
• 6:54
  Speaker 1: course in New York that has like a bunch of hills.
• 6:58
  Speaker 1: Things like that are just more composed to train for.
• 7:00
  Speaker 1: So if you're really just trying to understand the distance
• 7:03
  Speaker 1: you want to see if this is if you're cut
• 7:05
  Speaker 1: out for it, or it's just a bucketless thing, give
• 7:09
  Speaker 1: yourself a chance to just learn the distance and then
• 7:12
  Speaker 1: also learn the course later, like figure that out as
• 7:14
  Speaker 1: you get more advanced in your training.
• 7:16
  Speaker 2: Yeah, super important to know your why going into it.
• 7:18
  Speaker 3: And I like what you're saying about thinking about what
• 7:22
  Speaker 3: kind of level we want to get into with that
• 7:24
  Speaker 3: first marathon. For me, like having a strong why was
• 7:27
  Speaker 3: something that made running New York early on in my
• 7:30
  Speaker 3: journey something that made sense. But for others, you know,
• 7:33
  Speaker 3: like you said, it's not an easy one.
• 7:36
  Speaker 1: Yeah, your why might be like I really want to
• 7:38
  Speaker 1: tackle the Central Park hills when I'm toast to see
• 7:43
  Speaker 1: what I'm made of. You know, there's a lot of
• 7:45
  Speaker 1: different reasons. If it's like a bucketless thing and You're like,
• 7:47
  Speaker 1: I just want to do the hardest marathon, because one
• 7:50
  Speaker 1: the marathon's already hard, and then I want to do
• 7:52
  Speaker 1: it the worst way possible. There are races for you,
• 7:54
  Speaker 1: so just know what you're looking for.
• 7:56
  Speaker 2: I just really want to get pummeled.
• 7:58
  Speaker 3: Speaking of New York City, you are hearing up for
• 8:00
  Speaker 3: New York City yourself right now.
• 8:01
  Speaker 2: How's that feeling?
• 8:03
  Speaker 1: You know? The why is a good question for me
• 8:06
  Speaker 1: to really dig into, And honestly, it's been hard to
• 8:09
  Speaker 1: get motivated because I think I did Trials and Boston
• 8:13
  Speaker 1: pretty back to back, and just like having a reason
• 8:17
  Speaker 1: and a goal to chase down has been tricky. But
• 8:19
  Speaker 1: I think it's coming together. I feel excited about it,
• 8:22
  Speaker 1: and there's still some time to like start. You start
• 8:25
  Speaker 1: seeing the fitness come together and then it's like, Okay,
• 8:28
  Speaker 1: now I have a goal or I think I can
• 8:30
  Speaker 1: hit this time, or maybe I can beat these people.
• 8:33
  Speaker 1: So that builds as you go as well, and that's
• 8:35
  Speaker 1: what I'm I'm banking on to get me to the
• 8:37
  Speaker 1: start line.
• 8:38
  Speaker 3: What I'm hearing you say is that the vibes in
• 8:40
  Speaker 3: New York are immaculate, and that's exactly why you decided
• 8:43
  Speaker 3: to run it this year.
• 8:44
  Speaker 1: One hundred percent. When you get there, you're like, it's
• 8:47
  Speaker 1: like hang you know, out on a Friday where you're like,
• 8:49
  Speaker 1: I really just want to be all cozy wozy at
• 8:50
  Speaker 1: home on the couch, and you want to turn down
• 8:53
  Speaker 1: the invitation, but you're like, I know when to get there,
• 8:54
  Speaker 1: it's gonna be awesome. And then you go and you
• 8:56
  Speaker 1: have an awesome time. So I know that it's out
• 8:58
  Speaker 1: there in New York. I just need to get out
• 9:01
  Speaker 1: of my pajamas and put on my party clothes and
• 9:03
  Speaker 1: get ready for it.
• 9:04
  Speaker 3: Put on the party clothes. I love it well for someone. Okay,
• 9:08
  Speaker 3: so we know that we're running a marathon. We're in
• 9:10
  Speaker 3: this build up period for those that might be listening
• 9:12
  Speaker 3: to this running every Woman's Marathon, this episode coming out
• 9:15
  Speaker 3: about a month to go. With a month to go,
• 9:19
  Speaker 3: where should your focus truly be?
• 9:23
  Speaker 1: I mean, I think hopefully you've been putting in work
• 9:26
  Speaker 1: all along, and I think it's okay right now to
• 9:29
  Speaker 1: be tired and be okay with being tired. I think you,
• 9:33
  Speaker 1: much like in the marathon, and it gets hard, you're
• 9:36
  Speaker 1: going to start breaking things down into manageable segments. So
• 9:40
  Speaker 1: just focus on each big day at a time you
• 9:42
  Speaker 1: have like probably one last big long run, maybe some
• 9:45
  Speaker 1: workouts sprinkled in there. You know, focus on getting the
• 9:49
  Speaker 1: work in, being in, staying consistent, and then also the
• 9:53
  Speaker 1: recovery component. That's super important at this stage because if
• 9:56
  Speaker 1: you do a little bit too much, everyone's trying to
• 10:00
  Speaker 1: squeeze that extra fitness out of it while they're already fatigued.
• 10:04
  Speaker 1: That could be enough to put you on the sideline.
• 10:06
  Speaker 1: And you don't want to watch every woman's marathon. You
• 10:09
  Speaker 1: want to run it. So make sure you're recovering really well,
• 10:12
  Speaker 1: taking your easy days easy, running your hard days as
• 10:14
  Speaker 1: hard as you need to, but not overcooking it. I
• 10:17
  Speaker 1: think it's a phase of training where you don't need
• 10:19
  Speaker 1: to prove anything per se. You just need to be
• 10:23
  Speaker 1: consistent in do the work. It's not about validating that
• 10:26
  Speaker 1: you're ready. It's about doing the work to prepare you
• 10:28
  Speaker 1: to be ready, and then you have to trust that
• 10:30
  Speaker 1: when you get down to the last two weeks or so.
• 10:33
  Speaker 3: Yeah, I think that point about like you're going to
• 10:36
  Speaker 3: be tired and that's normal, is such an important thing
• 10:39
  Speaker 3: to run home. Regardless of where a runner is in
• 10:43
  Speaker 3: their runner journey, right I know very experienced marathoners and
• 10:46
  Speaker 3: total newbie marathoners, and with that month left to go,
• 10:50
  Speaker 3: we always get to this same place, which is like, wow, candidly,
• 10:54
  Speaker 3: I'm exhausted, this kind of sucks.
• 10:56
  Speaker 2: Is this normal? Am I going crazy? All the things?
• 11:00
  Speaker 1: One hundred percent. It's part of the whole process. I
• 11:04
  Speaker 1: was talking about this recently on my own podcast.
• 11:07
  Speaker 2: But it was give it a plug Dez.
• 11:09
  Speaker 1: Yeah, we was on. Nobody asked us it doesn't Kia,
• 11:12
  Speaker 1: and we were talking about getting ready for New York.
• 11:14
  Speaker 1: And the whole thing is like you're constantly adapting to something,
• 11:17
  Speaker 1: whether it's volume or intensity or you know, whatever type
• 11:21
  Speaker 1: of work. It is just stacking up. And then you
• 11:22
  Speaker 1: have about six days in marathon training where you feel awesome,
• 11:28
  Speaker 1: where you've adapted to everything, you're right at the peak
• 11:30
  Speaker 1: you've adapted, and then you start the taper and it's
• 11:33
  Speaker 1: totally normal to feel bad there too. So you know,
• 11:36
  Speaker 1: about three weeks out a little less than that, you'll
• 11:39
  Speaker 1: have a couple of days where you feel amazing. Really
• 11:42
  Speaker 1: soak those in, enjoy them because they're going to go
• 11:44
  Speaker 1: away as you taper.
• 11:46
  Speaker 2: Those six days.
• 11:47
  Speaker 3: Man, those six days, it's so funny too, because you
• 11:50
  Speaker 3: get to the taper and for those that are listening,
• 11:53
  Speaker 3: obviously your mileage starts to decrease. You go down your
• 11:56
  Speaker 3: little mountain that you climbed all the way up over
• 11:58
  Speaker 3: the last twelve, sixteen, twenty one weeks, and you get
• 12:01
  Speaker 3: to this place where you're like, but it's supposed to feel.
• 12:04
  Speaker 2: Really easy, and sometimes it doesn't feel easy. And that's
• 12:07
  Speaker 2: normal too.
• 12:08
  Speaker 1: Yeah, it rarely does, because we just crave routine, you know,
• 12:12
  Speaker 1: and you've like built up and you're used to adding
• 12:14
  Speaker 1: a little more each week and then being back into
• 12:16
  Speaker 1: the fatigue state and then adapting and then adding, and
• 12:19
  Speaker 1: then you go the other direction where you're just pulling
• 12:21
  Speaker 1: stuff out of your daily routine and we just crave
• 12:25
  Speaker 1: routine and that goes away. But you have to stay confident.
• 12:28
  Speaker 1: You have to believe in all the things you've done.
• 12:30
  Speaker 1: And really it's not so much about evaluating how you feel.
• 12:34
  Speaker 1: Like we spend a lot of time being like, well,
• 12:36
  Speaker 1: my leg feels funny, or I feel tired, or I
• 12:38
  Speaker 1: feel off, and I feel I feel I feel, But really,
• 12:41
  Speaker 1: if you just look back at your training log, you
• 12:43
  Speaker 1: have to just trust and know that you're prepared no
• 12:47
  Speaker 1: matter what your body is telling you you're feeling, unless
• 12:50
  Speaker 1: it's an injury, which is a totally different thing.
• 12:52
  Speaker 3: Totally different thing, totally different thing. We're talking about preparation
• 12:55
  Speaker 3: in the weeks leading up to race day, aside from prioritizing,
• 12:58
  Speaker 3: recovery obviously less and the amount of mileage that you're running.
• 13:02
  Speaker 3: What are some other things that we should be cognizant
• 13:04
  Speaker 3: in this time period. What should we start to be
• 13:06
  Speaker 3: thinking about when it comes to really making sure that
• 13:09
  Speaker 3: we're ready to show up on the day of and
• 13:11
  Speaker 3: give it all we've got.
• 13:12
  Speaker 1: Yeah, I think gear is a really important thing. Start dialing,
• 13:15
  Speaker 1: what dialing in what you want to be racing in.
• 13:18
  Speaker 1: What's the shoe, what's the outfit? Give it a trial
• 13:21
  Speaker 1: run so there's no question marks on race day or
• 13:25
  Speaker 1: you know, mystery chafes that you weren't prepared for. You
• 13:28
  Speaker 1: can manage all those with your long run, your trading runs,
• 13:32
  Speaker 1: and the same thing with nutrition. Figure out what they
• 13:34
  Speaker 1: have on course, see if it works with your stomach.
• 13:37
  Speaker 1: If it doesn't, figure out another plan. Maybe you have
• 13:39
  Speaker 1: to carry something with you and then you know race
• 13:42
  Speaker 1: morning nutrition and night before nutrition. You can also use
• 13:45
  Speaker 1: your runs long runs or training runs to practice that
• 13:49
  Speaker 1: as well. So just give yourself a little trial run
• 13:52
  Speaker 1: to see what sits in your belly and maybe find
• 13:55
  Speaker 1: out what doesn't and work out iron out all those
• 13:58
  Speaker 1: things beforehand, so that a race warning, you know what
• 14:01
  Speaker 1: you're gonna have for food, you know what you're gonna
• 14:03
  Speaker 1: have the night before. It's not like, oh shoot, I
• 14:05
  Speaker 1: didn't think about this, So it's all little rehearsals.
• 14:08
  Speaker 2: For race day. Yeah, yeah, that's so important.
• 14:11
  Speaker 3: And I appreciate the sentiment about trying out this stuff
• 14:14
  Speaker 3: on your runs with your nutrition and your gear. I'll
• 14:16
  Speaker 3: toss into the mix here that something might feel fine
• 14:20
  Speaker 3: for a five k, but it's gonna feel very different
• 14:24
  Speaker 3: for a marathon, right, So like, if there's a pair
• 14:26
  Speaker 3: of shorts that I can run a five k in,
• 14:29
  Speaker 3: that doesn't necessarily mean that they're not going to chief
• 14:31
  Speaker 3: me when I'm out there for quadruple whatever the word
• 14:35
  Speaker 3: for five times as long, right, and it's going to
• 14:38
  Speaker 3: be a little bit different. So think about that when
• 14:40
  Speaker 3: it comes to that final month stretch as well.
• 14:42
  Speaker 1: Long runs are great for that because it's going to
• 14:44
  Speaker 1: get you closest to what race day bite feel like.
• 14:47
  Speaker 1: So those are your rehearsal days where you could really
• 14:50
  Speaker 1: get the best idea and it's same thing. There's still
• 14:53
  Speaker 1: the little bit of the unknown if you're doing a
• 14:55
  Speaker 1: twenty mile long run, still some time for things to
• 14:58
  Speaker 1: go sideways, but be as prepared as possible by trialing
• 15:01
  Speaker 1: it through the twenty you can.
• 15:03
  Speaker 3: I don't typically make this as a video podcast. I
• 15:05
  Speaker 3: probably have to find a clip of this to share
• 15:07
  Speaker 3: and insert this photo.
• 15:09
  Speaker 2: But during the London Marathon.
• 15:11
  Speaker 3: When I ran it in maybe twenty twenty two, I've
• 15:14
  Speaker 3: lost all track of time. I unfortunately did not do
• 15:17
  Speaker 3: the prep with a tank top that I wore on
• 15:19
  Speaker 3: race day and ended up with an extra souvenir beyond
• 15:22
  Speaker 3: my metal, which was literally a chaf necklace across the
• 15:27
  Speaker 3: entire chest area.
• 15:28
  Speaker 2: Ten out of ten don't recommend it.
• 15:30
  Speaker 1: The shower.
• 15:33
  Speaker 3: It was awful and candidly even during the marathon, like
• 15:36
  Speaker 3: I don't remember any feeling of a sensation of like, oh,
• 15:39
  Speaker 3: something's really wrong. But as soon as I finished and
• 15:41
  Speaker 3: the salt really started to like seep.
• 15:43
  Speaker 1: In this this stings me as I hear it was not.
• 15:49
  Speaker 3: It, it was not it. So yes, long runs are
• 15:51
  Speaker 3: great dress rehearsals. For what you want to do on
• 15:53
  Speaker 3: race day, and then also speaking of what you want
• 15:57
  Speaker 3: to do on race day, having a bit of a
• 15:59
  Speaker 3: plan for how you want to space certain things out,
• 16:02
  Speaker 3: whether that is your gel, your nutrition, whatever you're using
• 16:07
  Speaker 3: for that, if it's a gel, if it's gummies, et cetera.
• 16:10
  Speaker 3: And then also if you have friends and family coming,
• 16:12
  Speaker 3: that's a whole other arena, a whole other ballgame, a
• 16:16
  Speaker 3: whole other throwing sports analogy here of planning out how
• 16:19
  Speaker 3: you want to see them. Can you talk a little
• 16:21
  Speaker 3: bit about maybe the best strategy if you want to
• 16:23
  Speaker 3: integrate other people and do your race day plan.
• 16:26
  Speaker 1: Yeah, I mean, I think that's all pre plan it
• 16:29
  Speaker 1: a couple days out because you're going to be doing
• 16:32
  Speaker 1: all your race day things, getting your bib, you know,
• 16:34
  Speaker 1: getting your nutrition ready, trying to stay off your feet.
• 16:37
  Speaker 1: You're gonna want to see the expo a little bit,
• 16:39
  Speaker 1: So try to do this a little bit before so
• 16:41
  Speaker 1: you're not overwhelmed and worried about one more component the
• 16:44
  Speaker 1: night before the race. But yeah, get the course map,
• 16:47
  Speaker 1: and you know, I think you can kind of plot
• 16:50
  Speaker 1: out spots that would make sense or pre plan where
• 16:52
  Speaker 1: you might want to see someone where you think you
• 16:54
  Speaker 1: might need some help because it's going to get hard,
• 16:57
  Speaker 1: and then you can kind of be aware of that
• 16:58
  Speaker 1: while you're out there. It's also something to look forward to.
• 17:02
  Speaker 1: You know. You get in those rough spots and it's like,
• 17:04
  Speaker 1: I don't know if I can make it, but you
• 17:05
  Speaker 1: know that the person's out there at that next mark
• 17:07
  Speaker 1: and you want to see them, and then it lifts
• 17:09
  Speaker 1: you up for a little while as well. So have
• 17:11
  Speaker 1: it all mapped out, I think every Woman's marathon. I'm
• 17:14
  Speaker 1: sure you can go to the website and see the
• 17:16
  Speaker 1: course map and see logistically like, oh, I can cut
• 17:19
  Speaker 1: through here and get to there, and you can map
• 17:22
  Speaker 1: it all out. But I don't have a ton of
• 17:24
  Speaker 1: experience with that. My people are just like we're gonna
• 17:27
  Speaker 1: sit back at the tel and catch it the finish line.
• 17:30
  Speaker 3: Well, you're doing it so fast that there's like hardly
• 17:32
  Speaker 3: time to see anybody anywhere.
• 17:34
  Speaker 1: I point to a point in Boston. Makes it hard,
• 17:36
  Speaker 1: like good luck.
• 17:38
  Speaker 2: Good luck?
• 17:39
  Speaker 3: Yeah, yeah, And I appreciate the sentiment of like kind
• 17:42
  Speaker 3: of taking the guesswork out of it, right, Like the
• 17:44
  Speaker 3: act of running the marathon is both fun and it's
• 17:47
  Speaker 3: an act, and it's hard, and it has its intricassies, right,
• 17:51
  Speaker 3: So the things that you can do for yourself to
• 17:54
  Speaker 3: remove those intricacies, to take out the guess work ahead
• 17:58
  Speaker 3: of time, that's only gonna, you know, give you an
• 18:01
  Speaker 3: extra hand there.
• 18:02
  Speaker 1: Yeah, I mean that's the whole. You just want to
• 18:04
  Speaker 1: eliminate as much stress and unknown as possible on race morning,
• 18:08
  Speaker 1: and that's you know, obviously the nutrition, the training, all
• 18:11
  Speaker 1: of that stuff, and having a plan for getting to
• 18:14
  Speaker 1: the start and knowing what that looks like, meeting your friends,
• 18:16
  Speaker 1: anything that might be a stressor try to map out
• 18:20
  Speaker 1: beforehand and then race morning you'll probably find a few
• 18:23
  Speaker 1: new ones, but at least it's not all of them
• 18:26
  Speaker 1: at once. You know, you can put out some little fires,
• 18:28
  Speaker 1: but if you're putting out every fire, it's going to
• 18:31
  Speaker 1: take toll on you.
• 18:32
  Speaker 3: Now you have a lot of experience, obviously racing. You
• 18:36
  Speaker 3: also have a lot of experience navigating the nerves and
• 18:39
  Speaker 3: maybe the self talk that goes hand in hand with
• 18:42
  Speaker 3: preparing for a big event like this. For individuals that
• 18:46
  Speaker 3: are going to be towing a starting line in the
• 18:49
  Speaker 3: near future, talk to us a little bit about how
• 18:51
  Speaker 3: you combat pre race day jitters and put a squash
• 18:56
  Speaker 3: on that negative self talk.
• 18:59
  Speaker 2: Yeah.
• 18:59
  Speaker 1: I mean again, a plan's going to get rid of
• 19:02
  Speaker 1: a lot of the jitters because it's going to take
• 19:04
  Speaker 1: away the unknowns and you'll feel really good about getting
• 19:07
  Speaker 1: yourself there and no extra stressors. I feel like that
• 19:10
  Speaker 1: same way with the race itself, and I'm a big
• 19:13
  Speaker 1: race plan person. Like pen and paper, it sort of
• 19:17
  Speaker 1: map out my day, how I want it to go
• 19:19
  Speaker 1: and what things I need to be thinking about at
• 19:21
  Speaker 1: different times during the race. And it's very task oriented
• 19:24
  Speaker 1: and I think that allows us to focus on the
• 19:28
  Speaker 1: list instead of negotiating with ourselves because it's guaranteed when
• 19:33
  Speaker 1: you get out there, you're going to have some hard spots.
• 19:35
  Speaker 1: That's that's part of why we've signed up, Like how
• 19:37
  Speaker 1: do we manage this? Can I be ready for it?
• 19:39
  Speaker 1: What am I doing in these tough situations? And if
• 19:42
  Speaker 1: you start to negotiate, it's really easy to take the
• 19:45
  Speaker 1: easy way out, which is to just slow down. But
• 19:48
  Speaker 1: if you give yourself a job and you're just focused
• 19:50
  Speaker 1: on the next thing on the list to do, the
• 19:53
  Speaker 1: negotiation process becomes a lot slimmer. It's less likely to
• 19:56
  Speaker 1: happen because it's like I just go onto the next thing.
• 20:00
  Speaker 1: So I recommend that. I think it's it's very helpful.
• 20:03
  Speaker 1: And another thing too, is you get ready. One nerves
• 20:06
  Speaker 1: aren't all bad, Like it's okay to be a little nervous.
• 20:09
  Speaker 1: You should be.
• 20:10
  Speaker 2: It's far.
• 20:11
  Speaker 1: I've done this, I don't know, like thirty times or
• 20:14
  Speaker 1: so getting up there, and I still get nervous because
• 20:16
  Speaker 1: it's just a long way to run and things happen.
• 20:19
  Speaker 1: But it's also a sign that you care, you know,
• 20:23
  Speaker 1: and I think after you've put in so much work,
• 20:26
  Speaker 1: that's a great place to be in is to have
• 20:27
  Speaker 1: a little bit of nerves about what might happen and
• 20:29
  Speaker 1: that sort of anticipation. But a thing too to look
• 20:33
  Speaker 1: back yet, I think, is just your training lug. I
• 20:35
  Speaker 1: think so many people start and they're wondering, can I
• 20:39
  Speaker 1: even do this? Is this feasible? I've never run more
• 20:43
  Speaker 1: than three miles before, or whatever your number is. Maybe
• 20:47
  Speaker 1: you haven't, you know, even bought running shoes and taken
• 20:49
  Speaker 1: a step, and you signed up for this marathon. Go
• 20:52
  Speaker 1: back and look at where you started and see all
• 20:54
  Speaker 1: that progress, all that work, and just believe in yourself.
• 20:59
  Speaker 1: Because if you've done the work and you look at
• 21:01
  Speaker 1: where you've began and where you're at now, it's so fun.
• 21:06
  Speaker 1: You're gonna have so much fun just proving that you
• 21:08
  Speaker 1: can do this thing to yourself.
• 21:10
  Speaker 3: Yeah, the rest of it just really truly becomes, as
• 21:13
  Speaker 3: you said, a matter of logistics. And I really appreciate
• 21:17
  Speaker 3: this thought process that remind yourself, you chose to do
• 21:21
  Speaker 3: this hard thing. You paid probably to do this hard thing,
• 21:25
  Speaker 3: and that means that, yes, it's.
• 21:27
  Speaker 2: Gonna be hard. Right.
• 21:29
  Speaker 3: It's very rarely that anyone shows up to a marathon
• 21:33
  Speaker 3: and walks away saying that was an absolute breeze, right.
• 21:37
  Speaker 1: Easy peasy. When's the next one? If if they do,
• 21:41
  Speaker 1: you go, well, why didn't you run faster? You know,
• 21:44
  Speaker 1: like we always move the goalposts a little bit, And
• 21:46
  Speaker 1: so if you do get to the finish and you're like, well,
• 21:49
  Speaker 1: that was I overrated, that I overestimated that, Like, then
• 21:52
  Speaker 1: you got to set a bigger goal for the next one.
• 21:55
  Speaker 2: Yeah, apple, goble to running.
• 21:56
  Speaker 3: And then also appicle will beyond running, Which brings me
• 21:59
  Speaker 3: to this question. You have, as you said, a thirty
• 22:02
  Speaker 3: plus of these or so under your belt, give or take.
• 22:06
  Speaker 3: What would you say has been one of the predominant
• 22:09
  Speaker 3: lessons that you've taken away from all of this time
• 22:13
  Speaker 3: running das what stands out to you.
• 22:16
  Speaker 1: I mean, I think I've learned a lot. I've learned
• 22:18
  Speaker 1: to be patient because I think we're in this It's
• 22:22
  Speaker 1: not even like an era. This is just like people
• 22:25
  Speaker 1: and humans in general. Instant gratification is king. We want
• 22:28
  Speaker 1: what we want now, we want to be comfortable, we
• 22:30
  Speaker 1: want to upgrade all of those things, and in running
• 22:35
  Speaker 1: the rewards really far down the line. So I've learned
• 22:37
  Speaker 1: patience and I've learned to apply that to life in general,
• 22:40
  Speaker 1: Like you have to work really hard, you have to
• 22:41
  Speaker 1: work hard for a long time, and you might not
• 22:44
  Speaker 1: get that reward right away, but if you keep chipping
• 22:47
  Speaker 1: away at it, keep showing up, it'll pay off eventually
• 22:51
  Speaker 1: and in a big way hopefully. So that's definitely the
• 22:55
  Speaker 1: biggie for me. Is just is patience, And I think
• 23:00
  Speaker 1: I don't know. I also think that we always surprise
• 23:03
  Speaker 1: ourselves about what we can achieve and accomplish, Like there's
• 23:07
  Speaker 1: no reason to set barriers and boundaries, like be open
• 23:09
  Speaker 1: to the possibility that you can do something incredible that
• 23:12
  Speaker 1: exceeded your expectations.
• 23:14
  Speaker 3: I think that's like the thing that I always come
• 23:16
  Speaker 3: back to is that it always reminds me that I
• 23:20
  Speaker 3: am capable. Period, I get through a hard run or
• 23:25
  Speaker 3: finish one that I didn't think was possible, and I
• 23:29
  Speaker 3: have a new dose of this medicine that reminds me
• 23:33
  Speaker 3: what I'm really capable of.
• 23:34
  Speaker 2: And that's a really awesome feeling.
• 23:37
  Speaker 3: And I candidly like, haven't found many other things in
• 23:41
  Speaker 3: life that instill that in me time after time when
• 23:44
  Speaker 3: I go back for more.
• 23:45
  Speaker 1: Yeah, I mean, I think it is something that always
• 23:48
  Speaker 1: draws us back to running. It's why it kind of
• 23:50
  Speaker 1: never gets old, because there's some new goal, there's some
• 23:53
  Speaker 1: new barrier you're about to break down if you just
• 23:56
  Speaker 1: chip away at it.
• 23:57
  Speaker 3: Speaking of in the act of it, the day of
• 24:01
  Speaker 3: the race day, with so many under your belt before,
• 24:04
  Speaker 3: I'm sure you've made perhaps a mistake.
• 24:07
  Speaker 2: Or two along the way.
• 24:09
  Speaker 3: Any stories you can share, so maybe we can either
• 24:13
  Speaker 3: share in your great experience and maybe have a little
• 24:16
  Speaker 3: bit of a laugh or avoid that moving forward.
• 24:19
  Speaker 1: Yeah, I think one is a standout. I'm sure I've
• 24:22
  Speaker 1: made a ton, but definitely a stand out. In my
• 24:26
  Speaker 1: second marathon, it was the Olympic trials in Boston. I
• 24:30
  Speaker 1: was having trouble with fueling, and so it was early
• 24:33
  Speaker 1: on and I was just like, I just I can't
• 24:36
  Speaker 1: take any liquids in. I can't take any so I'm
• 24:38
  Speaker 1: just not going to take them because I'm ejecting them.
• 24:42
  Speaker 1: And that was early on, and you know, honestly, to
• 24:44
  Speaker 1: cover twenty six twenty two miles, you do need fuel,
• 24:48
  Speaker 1: you do need nutrition as you're going. So with about
• 24:51
  Speaker 1: I think amout twenty two or so, I was in
• 24:54
  Speaker 1: fourth place, like eight seconds out of third. I was like,
• 24:57
  Speaker 1: I got this. I'm going to make this Olympic team.
• 24:59
  Speaker 1: And then I've experienced what is known as the wall,
• 25:02
  Speaker 1: and I probably ran like seven minute pace and it
• 25:06
  Speaker 1: felt like I was out there for the second half
• 25:08
  Speaker 1: of that marathon. I felt like another you know, thirteen miles.
• 25:11
  Speaker 1: So they do say twenty miles is the halfway of
• 25:14
  Speaker 1: the marathon, and mathematically you're like, that doesn't check out. Well,
• 25:18
  Speaker 1: when you're out there, you'll understand that there's a whole
• 25:21
  Speaker 1: another race after that twenty mile mark, So you want
• 25:24
  Speaker 1: to fuel so you can get yourself through it, which
• 25:27
  Speaker 1: I did not do. And I learned and then I fixed, and.
• 25:30
  Speaker 3: Then I fixed, and then you had much success moving forward,
• 25:35
  Speaker 3: you brought up the wall.
• 25:36
  Speaker 2: We've got to talk about the wall. What happens when
• 25:38
  Speaker 2: you hit the wall?
• 25:38
  Speaker 3: Over those that may have never hit the wall, what
• 25:41
  Speaker 3: do you do talk to us as.
• 25:43
  Speaker 1: Yeah, I think the best thing for you to think
• 25:47
  Speaker 1: about is never really finding the wall. And that's again,
• 25:51
  Speaker 1: it's mostly a fueling thing. I go back to my
• 25:54
  Speaker 1: Arizona State days where it's drink early, drink often. You
• 25:58
  Speaker 1: want to be hydrating and getting in carealies and nutrition
• 26:01
  Speaker 1: early on the race. You might not be thirsty yet,
• 26:03
  Speaker 1: you might not be feeling like I need a gel.
• 26:05
  Speaker 1: I'm not like hungry, but you want to keep your
• 26:08
  Speaker 1: glycogen stores full and take topped off for as long
• 26:12
  Speaker 1: as possible. So think of it as like topping off
• 26:14
  Speaker 1: your gas tank. Topping off your gas tank, it's eventually
• 26:17
  Speaker 1: gonna be empty. But if that thing is empty at
• 26:20
  Speaker 1: mile eighteen, you'll see the wall at twenty. If you
• 26:24
  Speaker 1: can keep topping it off, keep topping it off, you
• 26:26
  Speaker 1: might get to like twenty one twenty two where you
• 26:29
  Speaker 1: start running on fumes and then you know, that's that's
• 26:32
  Speaker 1: what we train for. That's why you do the long runs,
• 26:34
  Speaker 1: that's why you do the mileage. That's why you do
• 26:36
  Speaker 1: the workouts because again, like we said, it is inevitable
• 26:39
  Speaker 1: that it's going to get hard and the wall it
• 26:42
  Speaker 1: finds you at eighteen nineteen where you just didn't fuel right,
• 26:46
  Speaker 1: The toughness can be managed if you feel right, and
• 26:49
  Speaker 1: it's not necessarily a wall, it's just maybe a hill.
• 26:52
  Speaker 3: Yeah, a little hurdle, yes, well god, but yeah, I
• 27:00
  Speaker 3: mean fueling, like you said, can definitely be a whole
• 27:05
  Speaker 3: beast within itself. And that back to your point from earlier,
• 27:09
  Speaker 3: is why we take these runs, especially the long runs
• 27:13
  Speaker 3: as a dress rehearsal, as an opportunity to really use
• 27:17
  Speaker 3: what you plan on using on race day yourself. Now,
• 27:22
  Speaker 3: just cross checked, there's Goo liquid Energy gells on the course.
• 27:26
  Speaker 3: With that said, maybe you like goo, maybe you don't.
• 27:29
  Speaker 3: I've used goo, I do enjoy goo, But I'm just
• 27:32
  Speaker 3: saying that even though there is goo on the course,
• 27:36
  Speaker 3: I would say, make sure you bring what you plan
• 27:39
  Speaker 3: on consuming during this marathon like that, in my head
• 27:44
  Speaker 3: as a safety precaution has always been like the bonus
• 27:47
  Speaker 3: fuel in that, like if you find yourself hitting the wall,
• 27:50
  Speaker 3: if something happens with whatever you brought with you that's
• 27:53
  Speaker 3: there as like a safety net.
• 27:54
  Speaker 2: Would you agree, Yes, I.
• 27:56
  Speaker 1: Think that's a great tactic. I think you don't ever
• 27:59
  Speaker 1: want to rely on it or could run out. You
• 28:02
  Speaker 1: could just not be able to get to the table.
• 28:04
  Speaker 1: So if you have yours on you And then there's
• 28:07
  Speaker 1: the other element of like maybe you just don't like
• 28:09
  Speaker 1: the flavor. So whatever you practice with the flavor, the
• 28:12
  Speaker 1: whole thing, like, don't mix it up, like, oh, let
• 28:15
  Speaker 1: me try this, I don't know salty caramel that I've
• 28:18
  Speaker 1: never tried, Like, it just might not work, So stick
• 28:21
  Speaker 1: with what you know and then worst case scenario, grab
• 28:24
  Speaker 1: from the tables.
• 28:25
  Speaker 3: Yeah, oh, there's nothing worse than getting a flavor that's
• 28:28
  Speaker 3: just like not your jam. I know in my decade
• 28:31
  Speaker 3: plus of running personally, I go through phases for sure.
• 28:34
  Speaker 3: And ten years ago I was a chocolate phase. And
• 28:37
  Speaker 3: now if you gave me a chocolate new I might projectile.
• 28:40
  Speaker 2: On the spot.
• 28:41
  Speaker 1: Yeah, that checks out.
• 28:43
  Speaker 3: It's not it, it's not it, okay. And so we've
• 28:46
  Speaker 3: talked about so many of that things here. Fueling the
• 28:48
  Speaker 3: month leading up to the race, dealing with the anxiety
• 28:51
  Speaker 3: coming into race day. Another popular question that comes in
• 28:55
  Speaker 3: is about sleep, something that can be a big stressor
• 28:59
  Speaker 3: for individ jewels, especially in the days leading up to
• 29:02
  Speaker 3: when you tow the starting line.
• 29:04
  Speaker 2: I'm sure you get questions about sleep all the time.
• 29:06
  Speaker 3: What do you tell folks when it comes to the
• 29:09
  Speaker 3: importance of sleep in the weeks and then the days
• 29:12
  Speaker 3: leading up to that race.
• 29:13
  Speaker 1: I think in the training and kind of leading up
• 29:16
  Speaker 1: to it's super important, and I think it's something we
• 29:19
  Speaker 1: should prioritize, particularly if it's possible for you and you
• 29:23
  Speaker 1: just haven't made it a thing that is something important
• 29:26
  Speaker 1: to you. We set alarms in the morning to wake up,
• 29:29
  Speaker 1: set your alarm for when you want to get to
• 29:31
  Speaker 1: bed or when you want to start thinking about getting
• 29:34
  Speaker 1: to bed, and then second second alarm to like, okay,
• 29:36
  Speaker 1: this is final, like last call in bed in ten minutes,
• 29:40
  Speaker 1: and make it a priority. And if those things leading
• 29:43
  Speaker 1: in are going to be super helpful, because the week
• 29:47
  Speaker 1: of is going to be a little bit harder, you're
• 29:48
  Speaker 1: probably going to be thinking a lot more about the race.
• 29:51
  Speaker 1: Just a little bit of nervous energy the couple days
• 29:54
  Speaker 1: out shouldn't be that bad. But if you've done, you know,
• 29:58
  Speaker 1: all your diligent work ahead of time less important and
• 30:01
  Speaker 1: then the night before you're just not going to sleep
• 30:04
  Speaker 1: that well. Like that, Don't let that worry you. There's
• 30:06
  Speaker 1: too many things. You're nervous about the race. You're nervous
• 30:09
  Speaker 1: about missing your alarm, You're nervous about all of those things.
• 30:12
  Speaker 1: So if the couple nights out, like two nights out,
• 30:15
  Speaker 1: really focus on getting that sleep. Take a nap if
• 30:18
  Speaker 1: you need to the day before. But if you have
• 30:21
  Speaker 1: a bad night sleep the night before the race, don't stress.
• 30:25
  Speaker 1: It's it's totally normal, totally natural, and it's going to
• 30:28
  Speaker 1: be probably an unusual start time wake up call for
• 30:31
  Speaker 1: you anyhow, So just a lot of little tweaks to
• 30:34
  Speaker 1: your normal routine there.
• 30:36
  Speaker 3: I do want to make sure that we do a
• 30:38
  Speaker 3: specific to every woman's marathon component here. Is there anything
• 30:43
  Speaker 3: that you know about the course that people should look
• 30:46
  Speaker 3: out for. I know that you said that in terms
• 30:49
  Speaker 3: of elevation and whatnot, it's nothing too crazy, but anything
• 30:52
  Speaker 3: else you can highlight for us.
• 30:55
  Speaker 1: I think it's going to be a very forgiving course.
• 30:57
  Speaker 1: It's pretty flat. One thing we didn't talk about with
• 31:01
  Speaker 1: the wall was going out too hard, So there's no
• 31:05
  Speaker 1: like dramatic downhills that are gonna make you go out
• 31:08
  Speaker 1: too hard. You're gonna be able to dial into your
• 31:10
  Speaker 1: pace quite quickly by just checking splits. You know, those
• 31:14
  Speaker 1: first couple of miles will probably feel really good. You're tapered,
• 31:16
  Speaker 1: you're excited, it's race morning. Don't decide that you're going
• 31:20
  Speaker 1: to try and pr by five minutes because you feel
• 31:22
  Speaker 1: amazing at mile five, like hold back until twenty. If
• 31:27
  Speaker 1: you feel that same way at twenty, by all means
• 31:29
  Speaker 1: like rip all that time back. So don't go out
• 31:32
  Speaker 1: too hard. And I think the course is going to
• 31:34
  Speaker 1: allow you to really lock into your rhythm, just because
• 31:36
  Speaker 1: it's flat and pretty straightforward. The other thing I've heard,
• 31:40
  Speaker 1: which you know, not really about the profile or anything
• 31:44
  Speaker 1: super interesting, but I've heard it's gorgeous, like absolutely scenic,
• 31:48
  Speaker 1: a lot to look around at and enjoy, which you're
• 31:51
  Speaker 1: gonna have moments where you just want to kind of
• 31:53
  Speaker 1: tune out. You don't want to be super focused on
• 31:57
  Speaker 1: nutrition or pace or you just need to like take
• 31:59
  Speaker 1: a little breathe or enjoy the scenery. I think it's
• 32:02
  Speaker 1: going to beautiful.
• 32:03
  Speaker 2: And I think it's awesome.
• 32:04
  Speaker 3: I mean, obviously within the name every Woman's Marathon, but
• 32:07
  Speaker 3: I've run a race or two that we're for exclusively women,
• 32:12
  Speaker 3: and the vibes are so high.
• 32:14
  Speaker 1: Yeah, it's going to be awesome. There's just so many
• 32:17
  Speaker 1: people trying to tackle a challenge that's completely new, and
• 32:21
  Speaker 1: you get a lot of people taking a risk together
• 32:24
  Speaker 1: and trying something new together, and it's just like a
• 32:27
  Speaker 1: natural camaraderie. So I feel like you're really going to
• 32:30
  Speaker 1: feel that in the course, and it's going to be
• 32:32
  Speaker 1: really encouraging because everyone. I feel like we are in
• 32:35
  Speaker 1: an era where women are lifting other women up instead
• 32:38
  Speaker 1: of being like I want to rip your face off,
• 32:42
  Speaker 1: which you can be competitive too, that's totally fine, but
• 32:44
  Speaker 1: I feel like, you know, the energy is going to
• 32:46
  Speaker 1: be like I want to help you have your best day,
• 32:47
  Speaker 1: and I want to have my best day, and maybe
• 32:49
  Speaker 1: I beat you and maybe I don't. But you know,
• 32:51
  Speaker 1: it's a supportive community out there.
• 32:53
  Speaker 2: We love a supportive community.
• 32:55
  Speaker 3: Now, of course, as you know, no marathon is complete
• 32:59
  Speaker 3: without a little host marathon celebration.
• 33:01
  Speaker 2: Let's talk a little bit about the aftermath.
• 33:04
  Speaker 3: What else would you tell someone to do once they're
• 33:07
  Speaker 3: done with the marathon, either in the hours after or
• 33:10
  Speaker 3: in the days and weeks following.
• 33:11
  Speaker 1: Yeah, I encourage everyone to try and be an athlete
• 33:14
  Speaker 1: for at least thirty two an hour, thirty minutes to
• 33:17
  Speaker 1: an hour after the race, like, yes, you've crossed the
• 33:19
  Speaker 1: finish line, like shoes in the trash, we're done, but
• 33:23
  Speaker 1: just pump the brakes a little bit, try to get
• 33:25
  Speaker 1: in some nutrition. I'm sure they'll have chocolate milk at
• 33:28
  Speaker 1: the finish line, which is a great recovery drink. You're
• 33:31
  Speaker 1: not gonna want a lot of heavy food right away,
• 33:33
  Speaker 1: but you do need something to just help start that
• 33:36
  Speaker 1: recovery process. So chocolate milk, hid protein, good blend of
• 33:40
  Speaker 1: carbs is a great option. Or get some type of
• 33:43
  Speaker 1: recovery mix that's similar to that if that doesn't sit
• 33:45
  Speaker 1: well in your stomach. And then if you can find
• 33:48
  Speaker 1: a little spot for a massage that might be offered
• 33:50
  Speaker 1: down at the festival or if you set it up
• 33:53
  Speaker 1: at your hotel, A nice light flush, nothing crazy, that
• 33:56
  Speaker 1: goes a long way. And then the last one people
• 33:58
  Speaker 1: hate this one rally if you can do it, extra
• 34:01
  Speaker 1: bonus points, but a nice little ice bath, like you know,
• 34:04
  Speaker 1: ten minutes just cool water just kind of bring down
• 34:07
  Speaker 1: the inflammation and that goes a long way as well.
• 34:10
  Speaker 1: So those are immediately afterwards. Then go do your celebration,
• 34:14
  Speaker 1: go crazy, have your you know, burger with halapeno as
• 34:17
  Speaker 1: your nachos, whatever your jam is. Do that, I think
• 34:21
  Speaker 1: for long term recovery in a couple days to weeks afterwards.
• 34:26
  Speaker 1: I generally take two weeks off after a marathon. I
• 34:28
  Speaker 1: will leave my shoes behind, go on a vacation. But again,
• 34:33
  Speaker 1: this is like being an athlete immediately following the race.
• 34:36
  Speaker 1: The next morning, if you can go out and shuffle,
• 34:39
  Speaker 1: you know, five to ten minute jog, get a little
• 34:43
  Speaker 1: evaluation of your body, like what's sore, what's like beat
• 34:47
  Speaker 1: up from the marathon? And then does anything feel like
• 34:50
  Speaker 1: maybe an injury, Because if it's an injury, you can
• 34:53
  Speaker 1: tackle that during your downtime, really focus on getting healthy.
• 34:57
  Speaker 1: If it's soreness, you know, you can aquajog, train or
• 35:01
  Speaker 1: maybe do some light jogging active recovery during your downtime,
• 35:04
  Speaker 1: But it's a little less important than if it's an
• 35:08
  Speaker 1: injury that you really need to tackle aggressively.
• 35:10
  Speaker 3: Yeah. Yeah, are you trying to tell me that you
• 35:13
  Speaker 3: actually take a nice bath after you run a marathon?
• 35:15
  Speaker 1: Of course not. It's who as I'd say, not as
• 35:18
  Speaker 1: I do.
• 35:20
  Speaker 3: I knew you were going to say that. And then
• 35:21
  Speaker 3: what your post marathon meal.
• 35:23
  Speaker 1: Does usually a burger, definitely, like the spicy on it,
• 35:27
  Speaker 1: like the Halapano's fries. Treble fries are great, and then
• 35:31
  Speaker 1: like a good beer.
• 35:32
  Speaker 3: Oh you and I two peas in a pod. So
• 35:35
  Speaker 3: much good stuff in here, so much great wisdom. I
• 35:38
  Speaker 3: would be remiss if I didn't at least open the floor.
• 35:41
  Speaker 3: Is there something that we've missed? Is there any other
• 35:43
  Speaker 3: wisdom that you want to provide to our aspiring marathoners, beginners,
• 35:47
  Speaker 3: veterans and everyone in between.
• 35:49
  Speaker 1: I mean, it's just so exciting to see people sign
• 35:53
  Speaker 1: up for marathons, train through them, get better, and I
• 35:57
  Speaker 1: want everyone to have an awesome experience. Go out and
• 36:00
  Speaker 1: have so much fun, don't go out too hard, and
• 36:03
  Speaker 1: then pick it up and just enjoy the heck out
• 36:05
  Speaker 1: of the last six miles so that you want to
• 36:07
  Speaker 1: do another one. And if it doesn't go your way,
• 36:10
  Speaker 1: if you do hit the wall, come back and try again,
• 36:13
  Speaker 1: because there's just just stack one on top of the
• 36:16
  Speaker 1: other on top of the other, and you just get
• 36:18
  Speaker 1: better and better, just like this lifelong sport you can do.
• 36:22
  Speaker 1: And you know the running community wants you out there.
• 36:26
  Speaker 1: We love seeing new people and we hope you have
• 36:29
  Speaker 1: the best time ever.
• 36:30
  Speaker 2: We do.
• 36:31
  Speaker 3: We hope you have the best time ever. So happy
• 36:33
  Speaker 3: that we were able to have this little convo.
• 36:35
  Speaker 2: For those that.
• 36:35
  Speaker 3: Don't follow along with you just yet, well, firstly, if
• 36:39
  Speaker 3: they'll be at everyone's marathon, they'll definitely get to see
• 36:42
  Speaker 3: you at the pre marathon day of festivities on November fifteenth.
• 36:46
  Speaker 3: For those that might not be there, how do they
• 36:48
  Speaker 3: keep up with you? How do they listen to your podcast?
• 36:50
  Speaker 3: Give us the details?
• 36:51
  Speaker 1: Yeah, I'm on the Twitter, I guess I don't know
• 36:54
  Speaker 1: what it's called these days, and the Instagram does underscore
• 36:58
  Speaker 1: Linden seeing keep up with me. I'm also on a
• 37:00
  Speaker 1: podcast with Carri Goucher called Nobody asked us if you
• 37:04
  Speaker 1: really get into this running thing. We get into the
• 37:06
  Speaker 1: nitty gritty, the really nerdy running stuff. So you know,
• 37:10
  Speaker 1: if you graduate to that, we will love to have
• 37:12
  Speaker 1: you over.
• 37:14
  Speaker 2: I love it.
• 37:14
  Speaker 3: I'm over at Hurdle podcast at Emily a Body and
• 37:17
  Speaker 3: I can advocate that Dez is a great great Twitter
• 37:20
  Speaker 3: follow another hurdle conquered.
• 37:23
  Speaker 2: Gotch you guys, next time